Classic Beatdown

11 PAX posted on an extremely warm January morning (47 DEGREES!) for a #CLASSIC beatdown. Disclaimer was given. Here’s what we did:

 

Warm Up:

20 Mountain Climbers IC

20 Weed Pickers IC

10 Abe Vigodas IC

 

The Thang:

Four Corners:

10 Burpees

20 Merkins 

30 LBC

40 SSH

Mosey to Hill

Burp Back Mtn

Mosey to Fishbowl

9s

Pull Up/Dip

Chin Up/Incline Merkin

Mosey Back

Clockwork Crabs

Bear Crawl Inch Worm

Mary:

Low Dolly

Rosalita 

Flutter Kicks

Freddie Mercury

J-LO

Recover!

Moleskin:

The warm weather (or the return of normal schedules) brought a whopping 11 PAX out in the gloom this morning. I was excited to see the #TRIPLERESPECT (Pink Panther) in action…and he crushed it. Definitely some groaning from the group transitioning from the 40 Burpees in the first exercise (Four Corners) to the 100 Burpees that come with Burp-Back Mountain. Headlock was there to remind us that it is “GOOD” to be alive and healthy enough to post. Paula Dean mentioned that Naperville is already ahead of us with starting QSource this AM, but we are figuring out times to start in the next week or two. Looking forward to getting stronger this year.

 

Honored,

Z

30 for 30

9 PAX posted for 30 exercises for Zamboni’s 30th. Disclaimer was necessary, but short – we had work to do.

  1. SSH
  2. Shoulder Pretzels
  3. Bend and Reach
  4. Mountain Climbers
  5. Air Squats
  6. Weed Pickers
  7. Windmills
  8. Overhead Arm Claps
  9. Alt Lunge Jumps
  10. Merkins
  11. LBC
  12. Jump Knee Tucks
  13. Death Plank (Elbows in line with head)
  14. Crab Walk to Curb
  15. Rocky Balboas
  16. Bear Crawl Inch Worm
  17. Hot Foot
  18. Broad Jumps
  19. Mosey with Variation to hill
  20. Slow Scissors (Slowsors)
  21. Feel the Bern (5 laps facing down)
  22. Apollo Burpees
  23. Crunchy Frog
  24. Duck walk to fishbowl 
  25. Chin ups
  26. Dips
  27. Low Dolly
  28. Motivator
  29. American Hammer
  30. Bay City Scissors 

Recover!

As I’m getting old and my body is starting to fall apart, I’m glad for groups like F3 to speed up that process. Special thanks to Logger and Cornwallis and PVC for pushing me to sign up for the birthday Q at our last HDHH. Prayers for all PAX who are on IR that they can recover soon & for patience and understanding God’s plan for PAX and family.

Honored,

Z

Anything But Arms

7 PAX posted in the gloom to workout everything that isn’t directly connected to the elbow. I have no idea where the pain came from, but from almost the exact minute that I volunteered to step in as Q, my elbow began to hurt. One of the many benefits of taking the Q is that you have full control over the beatdown. Disclaimer was given and we got after it.

Warm up

10 Burpees OYO

Mosey to Lawrence W. Inlow Park

Decalfinated 25 IC

Ski Abs 25 IC

Step Ups / Box Jumps 20 OYO

Low Dolly 25 IC

Tip Toe (Bridge Leg Lifts) 20 IC

Flutter Kicks 20 IC

Motivator 10 IC

LBCs 25 IC

Around the Clock (Lunge at 12,3,6,9,12) 15 OYO

Jump Knee Tucks 20 IC

Rosalita 20 IC

Crunchy Frog 20 IC

Mosey back to cars.

Recover!

COT

Moleskin:

I did not remember the park being such a long run, but was thankful we were able to do it. Sky was pretty incredible once you got past the light pollution. Special prayers for the PAX who couldn’t make it, Wolverines FIL and Khakis now FULL TIME JOB! 

Honored to Q as always,

Zamboni 

Wait for the Beep

8 PAX posted at The Hill for a Choose Your Own Adventure workout. After the disclaimer, here’s what we did:

W.A.R.M. Up:

Werkins

ABE Vigodas

Rerverse Lunges

Mountain Climbers

The Thang:

1 minute of exercise (AMRAP)

1 minute of rest

R&R until 0609

1: Box

2: Tape Ladder

3: Brick

4: Cement Block

5: 35lb KB

6: 20lb KB

7: Ruck Sack

8: Sandbag

Mary:

Crunchy Frog

Bicycle

JLO

Low Dolly

LBCs

Recover!

Moleskin:

Cornwallis did a similar workout at Oxbow months ago with Brickyard and myself, and it was to date my favorite workout. You can push yourself as hard as you want and there is lots of time for mumblechatter. Brickyard invented his own workout with the box, but missed the start of the exercise and asked when we were going to start. We responded “just wait for the beep”, and Brickyard held the box over his chest for just over a minute. He also waited for a beep before name-o-rama, and thus our workout name came to be. Prayers for the families of PVC and Bulldog and DC, and prayers for a successful breakfast next week at Venture Christian with Khaki’s friend Kyle.

Until next time,

Z

Contractions

8 men posted in the gloom for a ruck and to spend a lot of time under tension.

Coming off a long break from F3 (thanks to the addition of our baby Caroline, as well as Spartan training and recovery), I was excited to jump right into things from the beginning of the workout.

Disclaimer

Warm up

Mosey

SLO Mo Joe – slowly squat, come up and calf raise with hands stretching to the ground and to the sky

Frog jumps

Stretch

 

The Thang

I figured since the M had to deal with contractions during labor, we would partner up and experience contracting different muscles. One PAX would hold their muscles taught as the other did a number of reps and then they switched.

P1:P2

Low Plank:25 Mountain Climbers

Mosey

Al Gore:30 Air Squats

Mosey

Calves on the curb:50 SSHs

Mosey

Low dip:20 Dips

Mosey

Pull up 90:10 Burpees

Mosey

Balls to the wall:10 Pike Merkins

Mosey

Burpee Run

Follow the leader style, each time you stop +1 burpee

10 Burpee > bench jumps aka Man Makers

Mosey

Circle of pain

Mucho chesto

Motivator

Mosey

 

Mary:

LBC

Alternating V Ups

Low Dolly

The lie down tip toe (knees bent alt leg down up)

ABCs

Recover!

Thanks for everyone who made it out! It feels good to be back. Special shout out to Swayzee for bringing an FNG (Stan) and to Stan himself for surviving a tough introduction to F3. We were thankful for Knee High and the #kneehighjokebreak that has come to replace the 10-count. If you haven’t made it out for coffeeteria since Brickyard started working at Starbucks, you are missing out on some key insights! You can ask Jaye (our go to Starbucks barista), but she might not give you good advice if you aren’t wearing F3 gear!

 

Until next time,

Zamboni

IRONPAX: week 2

7 men posted for another beatdown thanks to F3Greenwood’s IRONPAX challenge…which gives a whole new meaning to CSAUP. Really emphatic Disclaimer this week – cinder blocks are nothing to mess around with.

 

Warm Up:

Arm Circles

Air Squats

Weed Pickers

Stretch

 

The Thang:

4 rounds, 8 minutes each, AMRAP. Each PAX tasked to keep count of own reps (cumulative).

Round 1: Curls w/coupon

Round 2: Thrusters w/coupon

Round 3: KB Swings w/coupon

Round 4: ManMakers w/coupon

 

Totals:

Khaki: 530

Zamboni: 503

Cosmo: 474

PVC: 330

Logger: 300 (but probably more like 500, IMO)

Brickyard: 595

Headlock: Brickyard’s score +1

 

Moleskin:

Sorry for my lack of preparedness, gents. I thought the descriptions would be easier to find, and I didn’t do my pre-work. This meant that our “2 minute rest breaks (no more, no less)” didn’t actually happen because we were running out of time. This workout was so brutal, and I know I’m not the only one with T-Rex arms the day after.

We are still looking for volunteers for September 8th to #clowncar over to Columbus, OH for the convergence. Anyone who thinks it would be cool to workout with 150+ PAX should seriously consider it. Prayers for our brothers who were ill/couldn’t make it. We still expect you to post at our 2nd and 3rd F events!

Thanks,

Z

Brickyard v Zamboni

16 PAX posted for our first ever QvQ.

Warm Up

SSH

Weed Pickers

Rd1

Brickyard:

Mosey 

Pair up and grab an item. Go up and down the stairs twice before returning it and grabbing another item.

Items:

50 cal amo can with block

50lbs sand

6×6 post

10′ x4″ empty pvc pipe

40 lb softener salt (10 burpees if you break the handles)

blocks

tarp pull called chariot race

crab down and back / bear down n back in sand

Jim:

Mosey

Spin the Bottle

  1. Merkins
  2. LBCs
  3. Squats
  4. Imperial Walkers
  5. Jump Knee Tucks
  6. Flutter Kicks
  7. Burpees
  8. Plank Jacks
  9. Overhead Claps
  10. Crab Cakes
  11. Lunges
  12. Ski Abs
  13. Frog Hops
  14. Toby Maguires
  15. SSH
  16. Jump Squats

Rd2

Brickyard:

Route 66

At each lightpole, do the number of required burpees (11, then 10, all of the way to 1) before running to the next lightpole

The Motivator (from 15 to 14)

Jim:

7 Minutes in Heaven (Interval Training with 60 seconds of high intensity followed by 30 seconds of rest)

0 Squat Jumps

1 Rest

1.5 Werkins

2.5 Rest

3 J-Lo

4 Rest

4.5 High Knees

5.5 Rest

6 Mountain Climbers

7 Rest

7.5 Calf Raises

8.5 Rest

9 Flutter Kicks

10 Recover!

Moleskin:

We can’t say enough about how excited we were to see 16 PAX. There was a lot of high energy and we all had fun. Including the offline votes, it ended up as a tie, so we will have to figure out some other way of determining a winner. Next up is the battle of the Clydesdales with Wapner v Cosmo.

Until next time!

Brickyard and Zamboni