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

Classic Beatdown

11 PAX posted on an extremely warm January morning (47 DEGREES!) for a #CLASSIC beatdown. Disclaimer was given. Here’s what we did:

 

Warm Up:

20 Mountain Climbers IC

20 Weed Pickers IC

10 Abe Vigodas IC

 

The Thang:

Four Corners:

10 Burpees

20 Merkins 

30 LBC

40 SSH

Mosey to Hill

Burp Back Mtn

Mosey to Fishbowl

9s

Pull Up/Dip

Chin Up/Incline Merkin

Mosey Back

Clockwork Crabs

Bear Crawl Inch Worm

Mary:

Low Dolly

Rosalita 

Flutter Kicks

Freddie Mercury

J-LO

Recover!

Moleskin:

The warm weather (or the return of normal schedules) brought a whopping 11 PAX out in the gloom this morning. I was excited to see the #TRIPLERESPECT (Pink Panther) in action…and he crushed it. Definitely some groaning from the group transitioning from the 40 Burpees in the first exercise (Four Corners) to the 100 Burpees that come with Burp-Back Mountain. Headlock was there to remind us that it is “GOOD” to be alive and healthy enough to post. Paula Dean mentioned that Naperville is already ahead of us with starting QSource this AM, but we are figuring out times to start in the next week or two. Looking forward to getting stronger this year.

 

Honored,

Z

Monday Ruckday

Weather: 41 Degrees and a bit of a breeze

PAX:

  1. Maize
  2. Zamboni
  3. Marshall + 2.0
  4. KneeHigh
  5. Logger

Disclaimer:

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

Ruck to Inlow Park

  • 20 Mericans at Inlow Park

Ruck back to The Hill

  • 20 Burpees

Ruck around parking lot to finish the time.

Recover Recover

Moleskin: We set off to Inlow park to see the construction on the new playground. It was dark but looked like we might have some fun workout options. Logger had just listened to the F3 Roundtable podcast around safety. Zamboni said he got lights for Christmas as well. All of that and we had no lights – need to do a better job of lighting and safety, particularly when we leave The Hill. Other discussions around cleaning and back to school. A good morning, with good men, and good conversations

It was a pleasure, thank you men!