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!

Flow

Weather: 27 Degrees

PAX:

  1. State
  2. Brickyard
  3. Cosmo
  4. Beefsteak
  5. Headlock
  6. Khaki
  7. Knee High
  8. Marshall
  9. Zamboni
  10. Cornwallis
  11. 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 w/

  • Side Shuffles
  • Butt Kickers
  • High Knees
  • Karaoke

Then Hill Sprint

Mosey to Parking Lot

  • 10 – Downward Dog w/ Low Merican Hold
  • 10 – Spiderman Lunge w/Reach
  • 5 Lateral Bounds +5 Mericans – 5 Sets
  • Ripper (bearcrawl, leg reach, frogger, block the shot) – from lamp post to lamp post

Mosey to Circle

  • 10 – Single Leg Plank w/Walk out
  • 10 – Reverse Burpee
  • 5 – Tony Hawk Burpee (thanks Blackcat)

Mosey to cars

  • 25 yd Bearcrawl w/block on your back x 2

Mary – We all hold CSit and pass the basketball until we all have touched it

  • CSit – Passing across the circle x2
  • CSit – American Hammer Passing to left and then right x2

Recover Recover

Moleskin: Lots of mumble chatter and concern about finding exercises on Instagram. Q was told he sounds like the teacher from Charlie Brown. By the end, I think we all had fun with some exercises that had a different flow and rhythm to them. I wouldn’t be surprised if we had some soreness from the different moves – some of us were still feeling it from Cornwallis.

It was a pleasure, thank you 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 

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

Oh Ruck-it

2 men posted and decided that rather than just stretch the whole workout to recover from Cosmo’s Q Thursday they would “just ruck it”. Along the way they found some toys to “play with”.

Moleskin:

The two Rucker’s return to find lost boy also known as PVC wandering the parking lot looking for them. Fortunately since PVC is a high-impact man he didn’t simply stand there and wait he put together his own workout. So the three pax who got out of the fart sack and “did something” decided to reward themselves with coffee, some good second F at Starbucks.