Valentines Day Love Fest

Weather: 35 degrees light wind

PAX:

  1. State
  2. Nomad
  3. Headlock
  4. Brickyard
  5. Beefsteak
  6. Khaki
  7. Tulip
  8. PVC
  9. Cosmo
  10. Cornwallis
  11. DC
  12. Maize
  13. Flash
  14. Zamboni
  15. Pink Panther
  16. Logger

Disclaimer:

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

Warm Up

  • 20 – SSH
  • 10 – Kick w/twist
  • 10 – Windmill
  • 20 – Seal Jacks
  • 10 – Weedpickers

Thang

Animal Planet Mating Ritual – starting on one side of the parking lot Q called out changes as we cycled through 6 variations:

  • Bear crawl Kick
  • Squat Pops
  • Bear Crawl
  • Lunce w/knee up
  • Kangaroo
  • Mountain Climbers

Bump ‘n Grind – Hold plank and sway then drop left or right hip to ground on Q’s call.

Just the TIP – partner exercise – person 1 runs stairs doing 5 laps while other person gets as many of the exercise done as they can in that time. 100 of each exercise needed to be completed.

  • T Merican
  • Imperial Squat Walkers
  • Plank Jacks

Big Sexy

  • 20 – Pickle Pounders
  • 20 – Monkey Humpers
  • 20 – Crab Humpers

Balls to the wall – start off near level in plank potion w/ feet on the wall then walk up the wall to mid level where we did 10 Pickle Pounders, then moved to highest level.

20 – Dirty Hook Up

Kama Sutra

  • Walk out w/reach
  • Half Kneeling Rotation
  • Lunge w/ Overhead Reach

Recover Recover

Moleskin:

Today was about preparing for this evening. We went through a few intense exercises to make sure we were all ready to take care of our significant others tonight. Lots of suggestive mumblechatter that I shouldn’t probably put in here. Most notably we learned that Khaki is very confident between the sheets – perhaps this is over-confidence.

The intensity today was high, Q had a lot planned and didn’t get through all of it. Tried to fit in as much as I could. I had a modified Tunnel of Love that will be making its debut soon.

It was a pleasure! The energy level this morning still has me pumped – thank you men.

Rock, Paper, Scissors, Q

rock_paper_scissors__2x

49 degrees, wet

14 PAX: Cornwallis, Brickyard, Cosmo, Marshall, Kneehigh, Headlock, Beefsteak, Tulip, Flash, Zamboni, Logger, Khaki, Maize, Nomad

Zamboni suggested the night before that we Rock Paper Scissors to decide who Q’s. I won.

Disclaimer

 

Warm O Rama:

Invisible Jump Ropes x20

Jump Squats x20

Motivator from 5

 

Mosey to the Bridge

Title Boxing:

Right Left Jabs x30

Jab crosses x30

Jab cross hooks x30

Jab cross hook uppercuts x30

Jab cross hook kick x30

Repeat from the left side

Speedbags

 

Mosey back for Mary

LBCs x40

Morning Evening x 20

Kneehigh’s Neckrollers (AKA The Exorcist)

 

Prayer Requests

COT

 

BLIMS aka BLIMPS

2/7/2019

@The Hill

Q: DC

PAX: Zamboni, Khaki, KneeHigh, Tulip, Marshall, FNG aka Flash, Cornwallis, Logger, BeefSteak, Nomad, Headlock, Maize

Disclaimer

Stretch

Motivator from 10

Snake Run

Diamond Mercans x10
Seal Mercans x10
Mike Tyson x10
Grinder Mercans x10

4 CORNER BLIMS– burpees, lunges, imperial walkers, traditional sit-up x10 @ four corners

MARY

SkyPress x20
SkySquats x20
American Hammers x20
LBC x40

Welcome to Indiana

2/5/19

The Hill

10 Pax for the 1 year anniversary party of the day the M and I loaded up our car and moved to Indiana.

Q: Cornwallis
Pax: Maize, Nomad, DC, Headlock, Khaki, Marshall, Beefsteak, Cinnamon, *FNG Todd (now known in F3 as TULIP)

Warm-o-rama: (all IC)
SSH x 20
IST x 20
Windmill x 10
Weedpickers with a clap x 10
Mtn. Climbers x 20

Thang: 
Mosey to the patio in front of Cornerstone coffee shop, mixing in some side shuffles along the way. It just so happened that there was an alphabet workout board waiting for us to use. We spelled out Cornelius, which is the town I came from. Here is how it went:

30 Squats
25 Burpees
15 Mericans
40 SSH
1 Min Wall sit
2 Min wall sit
30 SSH
30 Lunges
30 Burpees

Mosey to the hill for a 365 day Dora 1-2-3:

Partner 1 runs down the hill and back while partner 2 does exercises. Continue the exercises until all are completed together as a team.
Exercises: 65 Hand release Mericans; 100 Squats; 200 Flutter kicks= 365

Slowsey to parking lot adjacent to the hill for Carolina Dry Dock time bomb counting down from 5.

Mosey back for Mary

Mary: 
In the Mornings, At Night x 5
LBC x 20
Rosalita x 20
Touch Them Heals x 20
Mason Twist x 21
RECOVER RECOVER!

Moleskin: 
-Great job today guys! Always a good time out in the gloom with you all!
-Thanks for coming out Todd, aka Tulip, and welcome to F3! Nice work Headlock for mentioning F3 to Todd. Way to EH! You can thank Headlock for the name, I just asked what the state tree was, he told me Tulip, which is true. Consider it an honor and own it! See you Thursday!
-Great to have Cinnamon back for his second post!
-Called an audible after spelling Cornelius. We were going to spell Carmel, but I was done with burpees. Khaki was happy about the audible.
-It is hard to believe it has been a year, but it has truly been a blessing to be here and to be a part of F3 Indianapolis! I can’t imagine not knowing you all and am grateful God called us up here.
-Keep posting! Keep EH’ing and giving it away to other men!

AYE!

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

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)