Monday Ruckday 1/14/19

Weather: 12 Degrees

PAX:

  1. Logger

Disclaimer:

  • We’re not professionals.
  • We don’t know your fitness level.
  • F3/North View Church isn’t liable.
  • Dangerous ground.
  • Modify.

Ruck to get two get 2 good hill climbs in on both the south side and north side of campus

Recover Recover

Moleskin: On my own today, I set out to walk up as many hills as I could. With no company, I listened to podcasts. I did have on my safety lights.

Monday Ruckday

Weather: 41 Degrees and a bit of a breeze

PAX:

  1. Maize
  2. Zamboni
  3. Marshall + 2.0
  4. KneeHigh
  5. Logger

Disclaimer:

  • We’re not professionals.
  • We don’t know your fitness level.
  • F3/North View Church isn’t liable.
  • Dangerous ground.
  • Modify.

Ruck to Inlow Park

  • 20 Mericans at Inlow Park

Ruck back to The Hill

  • 20 Burpees

Ruck around parking lot to finish the time.

Recover Recover

Moleskin: We set off to Inlow park to see the construction on the new playground. It was dark but looked like we might have some fun workout options. Logger had just listened to the F3 Roundtable podcast around safety. Zamboni said he got lights for Christmas as well. All of that and we had no lights – need to do a better job of lighting and safety, particularly when we leave The Hill. Other discussions around cleaning and back to school. A good morning, with good men, and good conversations

It was a pleasure, thank you men!

Happy New Year

Weather: 38 Degrees

PAX:

  1. Brickyard
  2. Swayzee
  3. Logger
  4. FNG
  5. FNG

Disclaimer:

  • We’re not professionals.
  • We don’t know your fitness level.
  • F3/North View Church isn’t liable.
  • Dangerous ground.
  • Modify.

Warmup:

  • 20 SSH
  • 10 Kick w/twist
  • 10 Windmills
  • 20 Seal Jacks
  • 10 Week Pickers

Thang:

Mosey

  • 15 – Mericans
  • 15 – Squats
  • 15 – Lunges (each leg)

Mosey

  • High Knees
  • Butt Kickers
  • Karaoke (both sides)
  • Squat Shuffle (both sides)

Mosey to Bridge

  • Bear Crawl across bridge

Find a window

  • Wall sit w/ 10 Overhead Claps
  • Wall Sit w/ 10 Moroccan Night Clubs
  • Wall Sit w/ 10 Cherry Pickers
  • Crab walk across bridge

Mosey to fish bowl

  • 10 – Pull Ups
  • 10 – Chin Ups
  • 15 – Bulgarian Ball Crushers

Mosey

  • 20 – Dips
  • Linebacker Shuffle (thanks to FNG Dan!)
  • Ladder Set 1 (teams of 2)
    • 100 Big Boy Sit-ups with other person moseying across the lot and 10 SSH
  • Ladder Set 2
    • 100 Squats with other person moseying across the lot and 10 Mountain Climbers

Mary

  • 25 – LBC
  • 25 – Flutter Kicks
  • 25 – Heal Touches
  • 25 – Lo Dolly/Hi Dolly
  • 25 – American Hammer

Recover Recover

Moleskin: Started off the year with 2 FNGs – Welcome! Brickyard and Logger chatted with Dan and Tom and took them through their first f3 workout – great men, glad to have them. I’m glad the holiday season is over, I’m looking forward to having everyone back in town and getting back into a routine.

It was a pleasure, thank you men!

Outnumbered by Out-of-Towners

Weather: 39 Degrees and cloudy with just a bit of a breeze.

PAX:

  1. State
  2. Headlock
  3. Granola
  4. Callahan
  5. Cold Call
  6. Betty Crocker
  7. Logger

Disclaimer:

  • We’re not professionals.
  • We don’t know your fitness level.
  • F3/North View Church isn’t liable.
  • Dangerous ground.
  • Modify.

Warmup:

  • 20 SSH
  • 10 Kick w/twist
  • 10 Windmills
  • 20 Seal Jacks
  • 10 Week Pickers

Thang:

Mosey to Rock Pile

  • 30 – Kettlebell swings w/rock
  • 30 – Squat Thrusters

Mosey to Pole Barn

  • 30 – Dirty Hook Up

Then other side of Barn

  • Wall sit w/ 30 Overhead Claps
  • Wall Sit w/ 30 Moracann Night Clubs
  • Wall Sit w/ 30 Cherry Pickerss
  • 30 – Dips

Mosey around campus

  • First stop – 5 Hand release merkins
  • Second stop – 5 Hand release merkins, Al Gore, 10 Squats
  • Third stop – 5 Hand release merkins, Al Gore, 10 Squats, 15 Burpees
  • Forth stop – 5 Hand release merkins, Al Gore, 10 Squats, 15 Burpees, Hill Sprint
  • 10 – Toe Touch, Squat, Reach, Reach

Mosey to Fishbowl (4 rounds each)

  • Toe Touch, Squat, Reach, Reach
  • Walk out Reach
  • Kneeling Reach
  • Lunge Reach

Mary

  • 20 – LBC
  • 20 – Crunch Frogs
  • 20 – Heal Touches
  • 20 – Flutter Kicks

Recover Recover

Moleskin: State and Logger pulled up to a guy with no shirt on, we immediately wondered if this was a competing and tougher exercise men’s group. Turns out, Granola has enough energy to keep warm with no shirt and go hard the whole time. Mumble chatter around the home town PAX’s low attendance and being outnumbered by the out of towners. To be fair, they weren’t at their own AO today because they were all gone. Granola reminded us a few times that he showed up Christmas Day when no one else did. A good reminder we need to post on Twitter or our our visitors won’t know what we’ve got going on.

It was a pleasure, thank you men!

A bit of Popcorn…again

Weather: 45 Degrees and cloudy – you don’t get a better morning in December.

PAX:

  1. State
  2. Cosmo
  3. Headlock
  4. Wolverine
  5. Cornwallis
  6. Logger

Disclaimer:

  • We’re not professionals.
  • We don’t know your fitness level.
  • F3/North View Church isn’t liable.
  • Dangerous ground.
  • Modify.

Warmup:

  • 20 SSH
  • 10 Kick w/twist
  • 10 Windmills
  • 20 Seal Jacks
  • 10 Week Pickers

Thang:

Mosey to Pole Barn

  • Wall sit w/ Overhead Clap
  • Wall Sit w/ Moracann Night Club

Short Mosey to other side of barn

  • 10 – Dirty Hook Up
  • 10 – Jack Webbs
  • 8 Count – Body Builder

Mosey to the stone pile choosing one to screw your neighbor with

  • 10 – Thrusters
  • 10 – Skull Crushers
  • 10 – Curls
  • 10 – Rock Twists
  • 10 – Rock Twists opposite direction

Mosey to the Circle

  • 16 – Spider Man lunges w/ Reach
  • 10 – Toe Touch, Squat, Reach, Reach

Mosey to Parking Lot

  • 20 Dips

Mosey to Fishbowl

  • 10 – Pull Ups
  • 10 – Chin Ups
  • Ball Crushers
  • 10 – Australian Pull ups

Mosey to parking lot lamp posts

  • 4 – Sprinter Duals (one person in sprinters stance, one sitting and facing opposite direction. When the sitting person spins and sprints to other lamp, the sprinter stance person tries to beat them)

Mary

  • 20 – LBC
  • 20 – Heal Touches
  • 20 – Flutter Kicks
  • 10 – High Dolly
  • 10 – Low Dolly

Recover Recover

Moleskin: Mumble chatter around the low attendance for perfect weather. Today was not the day to miss – a sweat was earned by all. Cornwallis and Logger teamed up to Q. Cosmo’s M references Christmas Vacation in order to deal with Cosmo. When Logger described the Sprinters Dual, the look of disgust and disappointment on Cosmo’s face was evident.

It was a pleasure, thank you men!

Popcorn Q

We’re not professionals….no one is responsible for you, except you…modify if/when needed.
Warm up – Logger
20 – SSH
10 – Twist and Kick
10 – Windmills
20 – Seal Jacks
10 – Weed Pickers
The Thang #1 – Brickyard
Mosey to front steps and down the steps
Bear Crawl up and down the steps
Crab Cakes X60
The Thang #2 – Cornwallis
Dora – Pair up run and exercise
100 Merkins
200 Air Squats
300 Flutter Kicks
The Thang #3 – Cosmo’s 12 Days of Christmas
SING the song with the Pax choosing their exercise for each number through 12.
Day 1 – Al Gore (in a a pear tree)
Day 2 – Front Lunge (Khaki – Start of the leg burn)
Day 3 – Burpees (State – Turned out to a lot burpees, huh?)
Day 4 – Side Lunges (DC – Burning legs at this point)
Day 5 – Squats (Headlock – Legs really burning at this point)
Day 6 – SSH (Logger – Needed this)
Day 7 – Monkey Humpers (Cornwallis – Not sure about you and Knee High at this point)
Day 8 – Merkins (Wolverine – Ugh)
Day 9 – Air Jump Rope (Marshall – Thanks)
Day 10 – Crab Cakes (Brickyard – Of course)
Day 11 – Pickle Pounders (Knee High – Too Funny)
Day 12 – LBC (Cosmo – Seemed like a good idea)
Mosey to Cars (grass by cars)
Mary – Logger
Circle up
C-Sit with the BB pass across circle x2
WW1 Sit ups with BB Pass across circle x2
C-Sit Flutter Kicks around the circle x4
COT
Moleskin
29 F is and Clear….NO WIND!!!
11 Pax gathered for a Popcorn Q first thought to be Logger, Cornwallis and Cosmo…but when there was some hesitation a first, Brickyard (big surprise) jumped in….so we all got to bear crawl and crab cakes.  Mumble chatter was a bit week…so we did 50 reps (for some reason).  Corwallis led us through a Dora and we learned that some really liked to run to the wrong light, but finished well.  Everyone seemed to enjoy the 12 Days….there won’t be any F3 singing groups in the near future (we need Keytar I suppose).  Logger took us back to the cars and used his very creative BB technique for Mary.  By that time, PAX were tired of Popcorn and ready for COT.
Nice, fun work today men…consider it an honor to be a part of this group.
Always a privilege,
Cosmo (for Logger, Brickyard and Cornwallis)

Flow

Weather: 27 Degrees

PAX:

  1. State
  2. Brickyard
  3. Cosmo
  4. Beefsteak
  5. Headlock
  6. Khaki
  7. Knee High
  8. Marshall
  9. Zamboni
  10. Cornwallis
  11. Logger

Disclaimer:

  • We’re not professionals.
  • We don’t know your fitness level.
  • F3/North View Church isn’t liable.
  • Dangerous ground.
  • Modify.

Warmup:

  • 20 SSH
  • 10 Kick w/twist
  • 10 Windmills
  • 20 Seal Jacks
  • 10 Week Pickers

Thang:

Mosey w/

  • Side Shuffles
  • Butt Kickers
  • High Knees
  • Karaoke

Then Hill Sprint

Mosey to Parking Lot

  • 10 – Downward Dog w/ Low Merican Hold
  • 10 – Spiderman Lunge w/Reach
  • 5 Lateral Bounds +5 Mericans – 5 Sets
  • Ripper (bearcrawl, leg reach, frogger, block the shot) – from lamp post to lamp post

Mosey to Circle

  • 10 – Single Leg Plank w/Walk out
  • 10 – Reverse Burpee
  • 5 – Tony Hawk Burpee (thanks Blackcat)

Mosey to cars

  • 25 yd Bearcrawl w/block on your back x 2

Mary – We all hold CSit and pass the basketball until we all have touched it

  • CSit – Passing across the circle x2
  • CSit – American Hammer Passing to left and then right x2

Recover Recover

Moleskin: Lots of mumble chatter and concern about finding exercises on Instagram. Q was told he sounds like the teacher from Charlie Brown. By the end, I think we all had fun with some exercises that had a different flow and rhythm to them. I wouldn’t be surprised if we had some soreness from the different moves – some of us were still feeling it from Cornwallis.

It was a pleasure, thank you men!