Author: f3state

The Hill

America and Baseball

Weather: Low 70s and muggy

15 PAX braved the muggy gloom for some running and some patriotic exercises.

Disclaimer was given.

Warmup:

  1. Weedpickers x 10 (IC)
  2. Kick w/ Twist x 10 (IC)
  3. Arm stretches
  4. Motivator from 4
  5. Mosey to fishbowl for 15 pull-ups

Thang: Mosey down the south hill to the baseball fields for 10 innings of running the bases and exercises and then a lap around the bases with exercises at each base finisher. Partner up and rotate exercises with your partner.

  1. Squats (and Stripes) / Bear Crawl
  2. ‘mericans / Jog
  3. Star Jumps / Butt Kickers
  4. Star Spangled Bicycles / Crab Walk
  5. Red, White & Burpees / Backwards jog
  6. WWII Sit-ups / Sprint
  7. Stars Stripes Hops (SSH) / Lunge Walk
  8. Star Planks / High Knees
  9. Fireworks Burst Jump (high knee jumps) / Karaoke bases
  10. (Xtras) Shoulder tap Americans / Sprint
  11. Group Finish–Progressive-add exercise every base
    5 donkey kick Americans–1st base
    10 overhead claps–2nd base
    5 star crunches–3rd
    10 mountain climbers–home

Jog up the hill and back to the shovel flag.

Mary: Instead of the ABCs we spelled out Independence Day, George Washington and Thomas Jefferson.

RECOVER, RECOVER

MOLESKIN: 15 Pax, including a sneak attack from Snooki, posted despite the Running Emoji featured prominently in the Pre-Blast. Thank you Cold Call for joining us from somewhere downrange. R-E-S-P-E-C-T to Cosmo for the Slack mumble-chatter and then fartsack! That is a pro’s move.

Thank you all for pushing me way out of my comfort zone and letting me lead another workout. Bear crawling and crab walking the base paths is probably a little excessive, but all PAX completed it in style nonetheless. My day was made around 550AM when Headlock belted out “GOOD” multiple times. One “Good” was all I selfishly wanted from the Q. All the Qs for July are already spoken for. Put in your bids for August! Have a restful and safe holiday men!

The Hill

Sweet 16

Weather: High 40s and a light rain. Pleasant stuff.

18 PAX in the wet gloom for a basketball inspired Sweet 16 event.

Disclaimer was given.

Warmup:

  1. Clean the glass–Alternating jumps to the left and right to grab the rebound
  2. Passing drill–overhead pass, chest pass, bounce pass x 16(IC)
  3. Wojo (Jump) Squats–16 of them inspired by that little SOB who played for Duke
  4. Mosey to east parking lot for the Sweet 16

Thang: A bracket of 16 classic F3 exercises was drawn up and the tournament commenced. PAX were expertly divvied up to odd and even teams and stayed the way for the remainder of the exercises. Odds did the odd numbered exercise and, naturally, Evens did the even numbered exercise first and then alternated.

  1. Burpees x 16 vs 16. Arm Circles (WW2 sit-ups were subbed out)
  2. Mericans x 16 (2 sets) vs 15. Low slow squats x 16 (2 sets)
  3. Motivator x 6 vs 14. Overhead claps
  4. Chin ups x 16 (2 sets) vs. 13. Dips x 16 (2 sets)
  5. Rock Curls x 16 (2 sets) vs 12. Skull crushers x 16 (2 sets)
  6. Lunge walk vs 11. Broad jumps
  7. Plank for 1 minute vs 10. Wall sits for 1 minute
  8. Bear Crawl v. 9. Crab Walk

Bonus–2 rounds of suicide runs

Mary:

LBC 20 x IC

ABCs

Rosalita 16x IC

More Wojos

And we closed it out with 16 Bobby Hurleys (slap the ground and miss the jumper).

RECOVER, RECOVER

MOLESKIN: Very appreciative to do this with 17 other great men! My first Q was in November and there were 8 of us and now look at us! I enjoyed Cosmo referring to Khaki as “Son”, after Khaki was caught ogling Zamboni’s calves!!! Big Salute to Cornwalis for toughing it out on a bad leg. #LEGEND. Seeing each one of you guys put in the work at 5:30 in the rain is truly inspiring. And thank you to Logger for his excellent reign as weekday SiteQ–long live the King!

The Hill

Belated Birthday Party

 

9 PAX posted on a mid 20s morning for my belated 38th birthday party.   My F3 brothers provided the gifts (exercises). Disclaimer was given. Here’s some of what we did:

Warm Up:

15 Weed Pickers IC

10 Toy Soldiers

Arm Stretches

Mosey to the garage area and six stops on the way for the exercise of your choice.  Add one rep at each stop

The Thang:

Some of the party highlights included the dying cockroach, the monkey humper, the Carolina dry dock, 38 Mericans, the Cosmo, walking lunges, it’s never a party without ventral raises, spicy crab cakes, flutter kicks, and wall sits.  9 can-can dancers even made a brief but memorable appearance.  Plus many more hits.  You know it was a good party because I can’t remember all of it!

Mary:

Rosalita 

LBC

Recover!

Moleskin:

Super Easy Q.  The party goers did all the work.  Thank you all.  Special thanks to Headlock for the great cadence, and Cosmo for inventing a new exercise.  Rest up because there’s a high rep birthday party on Thursday at the Hill!

 

The Hill

F3 Card Deck VQ

Weather: 28 degrees with a cold wind.

PAX:

  1. Brickyard
  2. Cornwallis
  3. Cosmo
  4. DC
  5. Khaki
  6. Logger
  7. Wolverine
  8. State (VQ)

Disclaimer was given

Warmup:

  1. Bend & Reach (IC)
  2. Arm Stretches (AKA the woodchuck stretch)
  3. Mosey to the garage area and out of the wind

THANG: Today was our V experience at the Hill with the F3 Workout Deck.  I shuffled, but Logger cut so he was ultimately responsible for the pain.

Draw a Card – Aces 100 reps, face cards 25 reps, all others number plus 10 reps.

9♠️ Low, Slow Squat

3♥️ Sprint up the nearby hill and back (Recover, Recover)

A♦️ Arm Circles

Q♣️ Freddie Mercury

2♥️ Sprint up the hill, slowsy/walk back

7♠️ Monkey Humper (DC’s favorite, so he led us)

8♥️ Squat Thrusters (pick your own rock or pebble to thrust)

J♥️ Plank Jacks

4♠️  Alternating Side Squats

Q♥️ Burpees-10 count

10♠️ Lunge Walk 100M or so

9♦️ Ranger Merkins

3♣️ High, Slow Flutter Kicks

3♠️  Wojo Squats

J♣️ Shoulder Taps

6♥️ Backward Run

Q♦️  Diamond Merkins

J♦️  Dips

5♠️ Standing Lunges

60 Second Wall Sit

Mosey back to the cars

 

Mary:

LBC 25x IC

Low Dolly 15x IC

Rosalita 15x IC (Cornwalis brought us home)

RECOVER, RECOVER

 

Moleskin:

What a great group of men!  Thank you all for your patience and for the appropriate amount of ball busting during today’s VQ.  Much respect to Brickyard for defending the VQ!  In all seriousness, thank you for pushing me (forcing me) to take the reins.  It was a privilege.  And a big thank you to Logger for asking several times over the course of a year to come out for 5:30AM workout in the gloom with a bunch of strangers.  See y’all on Thursday!

 

 

 

 

 

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