Johnny Mnemonic

28 degrees cold and windy at the hill. 6 PAX posted from only 3 cars. New world record. Headlock Knee High, Logger, Marshall, State, and Wolverine.

Warm-O-Rama:

Invisible Jump Ropes: 20 x 3 in Cadence

Tex Rex Taps: 20 x 3 in Cadence

Side Straddle Hops: 20 in Cadence

On your invisible ropes again: 20 x 3 in Cadence

 

Thang:

Johnny Mnemonic

Q has a hard time remembering OYO exercises so he made up a mnemonic to remember this one. It’s kind of a Death Star Lite. On the basketball court, start in the center ring (middle). Move out to an edge, then back to the middle, then rotate. Exercises at each station:

Mericans in the Middle: 10

Burpees in the Back: 5

Climbers in the corners (Mountain Climbers): 20

Get out of the fart sack (jump squats at the sidelines): 10

Finish when you complete the circuit. High plan ’til everybody’s done

 

Fatty McGee’s Stairs

Being a fan of Adam Sandler in the 90’s, this one is dedicated to the beloved Fatty McGee character, who insisted on taking the stairs even though it made him hyperventilate.

Bear crawl up the stairs

Pull ups on the rails

Decline Mericans at the top of the stairs

Red Headed Step Mericans at the bottom (inclines)

 

Moleskin:

For my 3rd Q, I wanted to incorporate a little more of my Title Boxing days, so added the invisible jump rope and the T-Rex taps (jab punches).

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.

ICEE

Weather: 31 Degrees, Icy ground with ice coming down.

PAX:

  1. Headlock
  2. State
  3. Wolverine
  4. PVC
  5. Swayzee
  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:

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

Thang: Had to modify due to ice

  • 100? yds of Broad Jump Burpees
  • 2 rounds of Plank Circles
  • 2 Rounds of Lunge circles

Mosey

  • 2 minute Wall Sit

With small rock

  • Kneeling military press
  • Bird Dog (Flamingo) row
  • One arm chest press

Mary

  • 20 – LBC
  • 20 – American Hammer
  • 10 – Low Dolly
  • 10 – High Dolly
  • 20+ – Flutter kicks

Recover Recover

Moleskin:

Surprised and excited to see 6 men out in the icy mess. We stayed off the pavement as much as possible to avoid falling. Mumblechatter mostly revolved around how this wasn’t a good idea. It was very noisy as we ran around on crunch grass. When we laid on our back there was real concern that we’d freeze to the ground and be found dead hours later.

Thanks Men!

30 for 30

9 PAX posted for 30 exercises for Zamboni’s 30th. Disclaimer was necessary, but short – we had work to do.

  1. SSH
  2. Shoulder Pretzels
  3. Bend and Reach
  4. Mountain Climbers
  5. Air Squats
  6. Weed Pickers
  7. Windmills
  8. Overhead Arm Claps
  9. Alt Lunge Jumps
  10. Merkins
  11. LBC
  12. Jump Knee Tucks
  13. Death Plank (Elbows in line with head)
  14. Crab Walk to Curb
  15. Rocky Balboas
  16. Bear Crawl Inch Worm
  17. Hot Foot
  18. Broad Jumps
  19. Mosey with Variation to hill
  20. Slow Scissors (Slowsors)
  21. Feel the Bern (5 laps facing down)
  22. Apollo Burpees
  23. Crunchy Frog
  24. Duck walk to fishbowl 
  25. Chin ups
  26. Dips
  27. Low Dolly
  28. Motivator
  29. American Hammer
  30. Bay City Scissors 

Recover!

As I’m getting old and my body is starting to fall apart, I’m glad for groups like F3 to speed up that process. Special thanks to Logger and Cornwallis and PVC for pushing me to sign up for the birthday Q at our last HDHH. Prayers for all PAX who are on IR that they can recover soon & for patience and understanding God’s plan for PAX and family.

Honored,

Z

Anything But Arms

7 PAX posted in the gloom to workout everything that isn’t directly connected to the elbow. I have no idea where the pain came from, but from almost the exact minute that I volunteered to step in as Q, my elbow began to hurt. One of the many benefits of taking the Q is that you have full control over the beatdown. Disclaimer was given and we got after it.

Warm up

10 Burpees OYO

Mosey to Lawrence W. Inlow Park

Decalfinated 25 IC

Ski Abs 25 IC

Step Ups / Box Jumps 20 OYO

Low Dolly 25 IC

Tip Toe (Bridge Leg Lifts) 20 IC

Flutter Kicks 20 IC

Motivator 10 IC

LBCs 25 IC

Around the Clock (Lunge at 12,3,6,9,12) 15 OYO

Jump Knee Tucks 20 IC

Rosalita 20 IC

Crunchy Frog 20 IC

Mosey back to cars.

Recover!

COT

Moleskin:

I did not remember the park being such a long run, but was thankful we were able to do it. Sky was pretty incredible once you got past the light pollution. Special prayers for the PAX who couldn’t make it, Wolverines FIL and Khakis now FULL TIME JOB! 

Honored to Q as always,

Zamboni 

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