Diddly Squats

10 Extremely excited PAX, including 1 FNG, posted in a tornado for a “fun” running workout.  26F with 23mph winds.
IM, Bambi, Daisy, Wapner, Crabby PO, Jay-Z, Piper, Popeye, Pew Pew, FNG

Warmup:
Maestro Lap
6x Plank walkouts with Merkin
10x Shoulder Pretzels front
10x Shoulder Pretzels behind the head
15x Tempo Squats
Leg Stretches

Mosey a few feet to the north side of pool.

Thang:

Diddly Squats x8- Run to the stop sign (.15 miles) at your own pace. When first PAX reaches it, everyone turns around and runs harder back.  First one back to start gets to choose an exercise.  Repeat until you are out of time.
Exercises – 25x LBC’s, 25x Flutter Kicks, 25x Freddy Mercuries, Bruce Lee cycle 20 reps each, 10x Burpees, 1 minute Plank, 15x Tempo Merkins

Slowesy to Flag

Mary:
2 times through Bruce Lee’s at 20 reps each except do 100x 100’s

Mumble:
Definitely a windy one today.  The first turn around on the diddly squats was brutal.  Lots of mumble from Jay-Z about just repeating the same thing over and over.  Surprised he could talk since he could barely breath.  ~2.75 miles completed by Piper.  Thanks Daisy for the new run exercise name.

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!

Never Forget

Weather 61 and clear

PAX:

Piper

Daisy

Humdinger 

FNG Dion Miller

Crabby PO

Cubby Blue 

IM

Jay-Z 

Wapner QIC

Disclaimer 

Warmup:

SSHs IC x25

Imperial walkers IC x15

Sprinkler IC x15

Shoulder pretzels IC x15

Abe Vigodas IC x10

Grass pickers IC x15

Tempo squats IC x10

Thang:

Mosey to stairs

11 sets of stairs

9 merkins each set of stairs

Mosey to bathrooms

Dips ring of fire 

Mosey to blocks

Teams of 3 – 2 do thrusters while 1 runs to end of parking lot and back to 110 thrusters

R&R with block curls

in remembrance of the 110 flights of stairs in each tower keeping in mind the fire fighters who ran in to the building to help people.

AA FLIGHT 11 (hit the first tower) – 11 burpees

UNITED AIRLINES FLIGHT 175 (hit the second tower)- 75 (modify for time from 175) block presses. Mosey to the flag if you need a break

UNITED AIRLINES FLIGHT 93 (crashed in PA)- 93 step ups on block 

AA FLIGHT 77- Hold blocks overhead for 77 seconds

Mary: 

Laney Lu x11

LBCs IC x25

Flutter kicks IC x25

COR, COT

Moleskin:

We didn’t have a workout on 9/11 so I thought we should mark the occasion this week and remember the events that shaped our nation. Borrowed heavily from Q of Cornwallis on 9/11 at The Hill. Traffic jam in the parking lot when YHC arrived is a good sign. 9 men including an FNG make the choice to get better today. PAX commented that disclaimer is getting more creative every time it’s given. Discussion of whether merkins are a good idea before block activities. Turns out answer is probably not. After back to back arm beat downs this week 12 oz. curls may be a little tricky this weekend. One PAX plans to use a straw. Mary highlighted by a new BlackCat Laney Lu record of 11. 

Random Assortment

Weather: 61 degrees & Perfect

PAX:

  • Headlock
  • Cosmo
  • FNG – Paul
  • FNG – Spencer
  • Khaki
  • Cornwallis
  • Picasso
  • Logger

Disclaimer:

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

Warmup:

  • SSH
  • Kick w/twist
  • Windmills
  • Seal Jacks
  • Weed Pickers
  • Mericans

Thang:

  • 1 Mile Run
  • Sprint the Hill
  • 20 – Dips
  • 10 – Hand Release Mericans
  • 10 – Burpees

Team Set (one did curls or squat thrusters while the other did plank routines then switch)

  • 25 Curls & Bear Plank Sit Through
  • 25 Squat Thrusters & Lateral/Ventral Raises

Hip Set

  • 10 each leg – Crescent Lunge w/knee lift
  • Open Lunge Stretch
  • 10 each leg – One Leg bridge w/ leg lift
  • 10 – Skating Squats

Warrior Routine x2

  • Plank
  • Chataronga
  • Up dog
  • Plank
  • Merican
  • Downward Dog
  • Heal to the sky
  • Swing through to Lunge
  • Crescent Pose
  • Warrior 1
  • Warrior 2
  • Warrior 3
  • Reverse Warrior

Mary

  • 20 – LBC
  • 20 – Sun Up Sun Down
  • 20 – Bicycles
  • 10 – Heal Touches

Recover Recover

Moleskin:

On Tuesday there were some comments that Logger makes everyone run to much. Since Logger is polite and didn’t want them to be liars – we concluded warm up with a 1 mile run and a sprint up the hill. That earned some mumble chatter. We mixed it up with some classics and some dance routines to loosen the hips and legs. Q channeled his best Cosmo to run through the Warrior routine – thanks for the coaching Cosmo – appreciated. Thanks for the return visit Picasso – look forward to seeing you regularly. Enjoyed our 2 FNG’s Paul and Spencer – hope they are hooked.

Thanks Men!

Hodgepodge

9 PAX posted for a hodgepodge workout on a warm and humid Labor day.  This included 1 FNG.

Warmup:
Maestro Lap
15 x Should Pretzels
10 x LBAC’s both directions
15 x SSH
10 x Slow Windmills
15 x Grass Pickers

Mosey to Happy Place

1 x Leg Blasters

Trash Cleanup – Run around the play ground area.  When you find a piece of trash run it to the nearest trash can.  If its plastic do 1 pull up, Paper do 5 Merkins, Styrofoam do 10 Squats, Aluminum do 15 LBAC’s

Mosey to shelter house

Ring of fire round 1: 10 x Air Squats, hold Al Gore
Round 2: 5 x dips, hold low dip

Mosey to bottom of hill by cabose

Backwards Bearcrawl up the hill, 10 squats.  Repeat x3

Mosey around the happy place back to playground

3 rounds of 10 x Swing Tysons, 20 x Dips, 30 x LBC’s

Mosey back to flag

Mary:
15 x Pickle Pounders
15 x American Hammers
20 x LBC’s
15 x Pickle Pointers
15 x Crunchy Frog OYO
ABC’s
40 second Plank to finish out.

Mumble:
Good turnout despite the 3 HC’s that Fartsacked.  Looking at you Humdinger, Littlefoot, and TipToe.  There were some claims that I was making the workout up as we went.  Obviously, I spent hours preparing.  We welcomed our FNG, Eric Woods, to a good  workout.  Close to a Merlot Splash but not quite there.  Eric was the only one that had to work this morning so couldn’t join us for breakfast at Hoops but Maestro met us there for some good comradery. Almost lost OPP to a 10-29 on the way there but he made it.

 

 

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

Low Impact Non-sense

6 PAX posted, including 1 FNG for a low impact, slow paced workout.  72F, no wind, and HUMID.

Warmup:
10 Tempo Squats
10 Tempo Merkins
10 ultra slow Windmills
15 Monkey Humpers
Walk 40 feet  to in front of the barn

Thang:
15 x Reverse Lunge each leg, then Squat
10 x Slow Mo Burpees ( merkin at the bottom, 2 squats at the top, no jumping)
10 x Wide Merkin, Narrow Merkin, IC
10 x Crab toe touches IC
10 x Jingle balls without the jingle IC
10 x Shuffle Merkins – In a low squat, shuffle 3 steps to left, drop and do a merkin, back up in squat position and shuffle 3 steps to right, drop for another merkin

Walk 40 feet to the flag for first round of Mary

12 x pickle pounders
30 x LBC’s
15 x American Hammers
10 x leg circles in each direction
ABC’s

Yoga for 10 minutes

Mary #2

10 x Baycity Scissors
20 x LBC’s
15 x Crunchy frog
1 minute high plank
10 merkins
1 minute low plank
20 x LBC’s
15x American Hammers
12x pickle pounders

Mumble:
My (IM’s) first workout in a month due to stress fracture in leg.  Kept it very low impact but seemed like everyone still broke a sweat.  FNG Kevin’s first workout.  He promised to be back on Wed. so he better show up!