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!

 

 

 

 

 

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