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!

 

Over The Hill

0527 After a few hot laps around the parking lot to lay out the plan your humble communicator posted the shovel flag and began to enjoy the 11 degree wind chill.

Warm up

SSH 20 IC

Toy Soldiers 25 IC

Kick w/twist IC 10 each side

Weed pickers 10 IC

“do it behind you”

Kick w/Trist 15 IC

On the ground for Hip drop stretch OYO

The Thang

Catch me if you can to SW corner of parking lot

Mosey to back of the beach for some stairs

To BB Court for shuttle run with 1 ct bigboy situp at each line just to be difficult

Mosey to the metal building and pick up a nice sized boulder along the way for some wall sits with pass the Boulder. The Q appreciated the Pax adding their own flare on the third trip down and back they decided to do a curl and overhead press with the boulder before passing it on nice touch gentleman.

Drop the boulder off as we Mosey back to the corner of the main parking lot for a little Route 66 choose your own exercise.

Mosey to the fishbowl

Step ups OYO 10 each foot

Rocky Balboa 20 ic

Step downs OYO 10 each foot

Mosey “Over the Hill”

Slolom through the handicap parking signs “don’t hit your head on the signs”

Down the 3 flights of stairs …….

So that we can bear crawl up …..

And bear crawl back down.

Catch me if you can down and back.

Back up to top of stairs and plank for the 6.

Mosey back , slolom through handycap signs back to home base .

Find a curb and… you guessed it

Step ups OYO 10 each foot

Rocky Balboa 20 ic

Step downs OYO 10 each foot

Perfect timing for….

6 Minutes of Mary

Mary

Each Pax gets a chance to pick their pain :

Cornwallis- dying cockroach 10 IC

State- Rosalita 10 IC

Khaki- Flutter kick 10 IC

Headlock- bicycle/Freddy Mercury 10 IC

Logger -?

DC-dying cockroach

Sorry guys, thats where I lost it…..

Maybe you can tell me what you picked

Brickyard alphabet

Moleskin

10 men refused to let 11 degrees and a Respect Q keep them in the fartsack

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

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!

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!

 

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!