Clubber Lang

8 PAX posted to shadowbox in the sleet

WARM UP
Cross leg standing stretches
Grass Pickers x15
Tricep Stretches
Sidestraddle Hops x20

THANG
Mosey to Bridge

  • Shadow Boxing:
  • Jab: x30
  • Jab Cross: x30
  • Jab Cross Hook: x30
  • Jab Cross Hook Body Blow: x30
  • Jab: x40
  • Jab Cross Hook Body Blow: x50

MARY

  • Squats x20
  • LBCs x20
  • Carrot sit ups x20
  • Lunges x20
  • Chuck Norris ‘Mericans: As many as you can do in one minute (How many mericans can Chuck Norris do? All of them.)

It was fun to get back into boxing. Morning was cold with some iced rain.

Frozen Corners

10 PAX posted for a frozen Q at 23 degrees

WARM UP
-Calf Stretches R/L L/R x2
-Grass Pickers x15
-Tricep Pretzels x15
-Motivator from 8

THANG
-1st Corner 10 Burpees
-2nd Corner 10 Burpees + 20 Groiners
-3rd Corner 10 Burpees + 20 Groiners + 30 Lunges per leg
-4th Corner 10 Burpees + 20 Groiners + 30 Lunges per leg + 40 Squats

Mozy to Bridge
-Mike Tyson Merkins x10 x8

Mozy to Hill
-Seal Merkins x5 start decline, horizontal, incline, horizontal
-Square Merking x5 start decline, horizontal, incline, horizontal

Mozy to Parking
-LBC x30
-LBC feet stay on the ground x30
-LBC feet crunch with head stationary x30
-Low Dolly x30

Post Stretch

It was extra crispy out this a.m. with minimal chatter. Basic Q for a last minute beatdown.

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!

 

 

 

 

 

Logger’s Bday Celebration

Weather: 66 Degrees, Partly cloudy – Perfect

PAX:

  1. Headlock
  2. Cosmo
  3. Picasso
  4. State
  5. Brickyard
  6. Wolverine
  7. Cornwallis
  8. Pop
  9. Khaki
  10. 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: Everyone gave me a birthday present – thank you!

  • Logger – 6 Speedplanks shuffle x6 = total of 36
  • Cornwallis – 36 Burpee’s with a brick
  • Headlock – 36 IC Bear Crawls
  • Cosmo – 36 IC CSIT (Gaspump, low dolly, sun up)
  • Khaki – 6 Merkins, 6 LBC, 6 Squats, lap around basketball court x2 = total of 36
  • Brickyard – 36 Crabcakes
  • Wolverine – 36 Suicides
  • State – 36 Pickle Pounders
  • Pop – 36 Mountain Climbers
  • Picasso – 36 curls with a rock

Mary

  • 36 – LBC

Recover Recover

Moleskin:

Thank you for my Birthday Celebration. I appreciated each one of my gifts, you all are very generous. Only mumblechatter today was about how we could do 36 of nothing. No one choose that, we all wanted to get after it and we had the sweat to prove it. Muffins were a good conclusion to the morning – thanks to Logger’s M.

Thanks Men!

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

Triforce – 3 Q’s

Weather: 70 degrees, with some thunderstorms

PAX:

  • Headlock
  • Cosmo
  • Incognito – from Lexington
  • State
  • Cornwallis
  • DC
  • Logger

Disclaimer:

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

Warmup:

  • Shuffling
    • Jog in place
    • SSH
    • High Knees
    • Butt Kickers
    • Power Ups
    • Mummy kicks
  • Stretch routine for hamies, lower back and groin

Thang:

Cosmo’s Q

  • Circle Merk to 10

Then Cornwallis’s Q

  • 5 Rounds of:
    • 5 Pull-ups
    • 10 Burpees
    • Lap around the circle
  • 30 Monkey Humpers
  • 20 Slow Deep Squats

Then Logger’s Q

  • Barnburner
    • 20 Dips
    • Wall sit with 20 overhead claps and 20 moroccan night club
    • 20 Dirty Hook up
    • 20 Pickle Pounders

Mary

  • 20 – LBC
  • 20 – Sun Up Sun Down
  • 20 – Bicycles

Recover Recover

Moleskin:

With no clear Q signed up, but 3 prepared for back up we split up for 15 minutes each. It worked really well with a good burn. Rain held up for about half the work out, we didn’t get too soggy. Not much mumble chatter, quiet group today – just putting in the work.

Thanks Men!

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