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.

A cold decision

Weather: 15 degrees, felt like 1, and icy

PAX:

  1. Brickyard
  2. Beefsteak
  3. State
  4. Maize
  5. Headlock
  6. 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

  • SSH
  • Kick w/twist
  • Windmill
  • Seal Jacks
  • Weed pickers

Thang – After each individual exercise we did 5 jack squats

Mosey to Rockpile on East side

  • 33 Curls
  • 33 Squat Thrusters
  • 33 Kettlebell swings

Mosey to Fishbowl

  • Bear Crawl down the ramp, around the front and back up the ramp
  • 20 Mericans
  • Crabwalk down the ramp, around the front, and back up the ramp
  • 20 Mericans
  • 20 Dips

Mosey to Parking lot

  • Broadjump Burpees halfway across the lot

Mosey back to the fishbowl for some stretching and mary.

  • Abe Vigotas
  • Downward Dog
  • Glutepulls

Mary

  • 20 – LBC
  • 20 – Sun Up/Sun Down
  • 20 – Heal Touches
  • 10 – Flutter Kicks
  • 10 – Low Dolly
  • 10 – High Dolly
  • 10 – Crunchy Frog

Recover Recover

Moleskin: I was concerned attendance would be down with the weather but pleasantly surprised that there were 6 of us. The weather doesn’t determine our circumstance. With no Q volunteers, Logger brought the beat down.

Logger’s M suggested that after each exercise we could do 5 jack squats. She’s both evil and excellent – so that is what we did (this will be making a return, I’ve got ideas).

The bear crawl and crab walks were not excellent, but they were evil. Mumble chatter was about how far we went and how much shoulders were burning. Brickyard’s mumble chatter was about how slow everyone was at the bear crawl. The BJ burpess were cut short due to tightness in Q’s leg and we went to the fishbowl for some stretching. We put a bow on this gift with some good mary and called it a good but cold morning.

It was a pleasure! Thank you men. I enjoy each one of your company as we become stronger together.

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

Outnumbered by Out-of-Towners

Weather: 39 Degrees and cloudy with just a bit of a breeze.

PAX:

  1. State
  2. Headlock
  3. Granola
  4. Callahan
  5. Cold Call
  6. Betty Crocker
  7. 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:

Mosey to Rock Pile

  • 30 – Kettlebell swings w/rock
  • 30 – Squat Thrusters

Mosey to Pole Barn

  • 30 – Dirty Hook Up

Then other side of Barn

  • Wall sit w/ 30 Overhead Claps
  • Wall Sit w/ 30 Moracann Night Clubs
  • Wall Sit w/ 30 Cherry Pickerss
  • 30 – Dips

Mosey around campus

  • First stop – 5 Hand release merkins
  • Second stop – 5 Hand release merkins, Al Gore, 10 Squats
  • Third stop – 5 Hand release merkins, Al Gore, 10 Squats, 15 Burpees
  • Forth stop – 5 Hand release merkins, Al Gore, 10 Squats, 15 Burpees, Hill Sprint
  • 10 – Toe Touch, Squat, Reach, Reach

Mosey to Fishbowl (4 rounds each)

  • Toe Touch, Squat, Reach, Reach
  • Walk out Reach
  • Kneeling Reach
  • Lunge Reach

Mary

  • 20 – LBC
  • 20 – Crunch Frogs
  • 20 – Heal Touches
  • 20 – Flutter Kicks

Recover Recover

Moleskin: State and Logger pulled up to a guy with no shirt on, we immediately wondered if this was a competing and tougher exercise men’s group. Turns out, Granola has enough energy to keep warm with no shirt and go hard the whole time. Mumble chatter around the home town PAX’s low attendance and being outnumbered by the out of towners. To be fair, they weren’t at their own AO today because they were all gone. Granola reminded us a few times that he showed up Christmas Day when no one else did. A good reminder we need to post on Twitter or our our visitors won’t know what we’ve got going on.

It was a pleasure, thank you men!

A bit of Popcorn…again

Weather: 45 Degrees and cloudy – you don’t get a better morning in December.

PAX:

  1. State
  2. Cosmo
  3. Headlock
  4. Wolverine
  5. Cornwallis
  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:

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

Thang:

Mosey to Pole Barn

  • Wall sit w/ Overhead Clap
  • Wall Sit w/ Moracann Night Club

Short Mosey to other side of barn

  • 10 – Dirty Hook Up
  • 10 – Jack Webbs
  • 8 Count – Body Builder

Mosey to the stone pile choosing one to screw your neighbor with

  • 10 – Thrusters
  • 10 – Skull Crushers
  • 10 – Curls
  • 10 – Rock Twists
  • 10 – Rock Twists opposite direction

Mosey to the Circle

  • 16 – Spider Man lunges w/ Reach
  • 10 – Toe Touch, Squat, Reach, Reach

Mosey to Parking Lot

  • 20 Dips

Mosey to Fishbowl

  • 10 – Pull Ups
  • 10 – Chin Ups
  • Ball Crushers
  • 10 – Australian Pull ups

Mosey to parking lot lamp posts

  • 4 – Sprinter Duals (one person in sprinters stance, one sitting and facing opposite direction. When the sitting person spins and sprints to other lamp, the sprinter stance person tries to beat them)

Mary

  • 20 – LBC
  • 20 – Heal Touches
  • 20 – Flutter Kicks
  • 10 – High Dolly
  • 10 – Low Dolly

Recover Recover

Moleskin: Mumble chatter around the low attendance for perfect weather. Today was not the day to miss – a sweat was earned by all. Cornwallis and Logger teamed up to Q. Cosmo’s M references Christmas Vacation in order to deal with Cosmo. When Logger described the Sprinters Dual, the look of disgust and disappointment on Cosmo’s face was evident.

It was a pleasure, thank you men!