Backblasts

When: 1-12-19

QIC: Buckner

PAX: Boots, Buckner, Pew, Sludge, Stretcher, Barney Fife, Geronimo

Conditions: 48 and clear

The Q figured, since we started a new year, he would try some new exercises! The PAX were not necessarily excited about it, but we all got a little better from it.

Disclaimer

The Thang

Mosey to the warm up

• SSH x20 IC
• Merkin x10 IC
• TTT x15 IC
• Carolina Dry Dock x15 IC
• Squat x20 IC
• Merkin x10 IC

Moving to next stop

• Bear Crawl Inchworm (1 time round through the PAX)
• Indian run to the next field.

Needed to knock out some Merkins

• Black Jack
  • Merkins at start run across to other side and LBC combined to 21

Couldn’t just do Merkins. Needed some burpees

• BLIMPS
  • 5 Burpees, 10 Lunge each side, 15 IW, 20 Merkins, 25 Plank jacks, 30 Squats

Mosey to soccer field

• The Wolverine x10
• Catalina Wine Mixer x10 IC

Time to mosey back to the flag

• Good morning burpees. Ran into one friendly walker, although the PAX tried to convince her otherwise, she gave us a “good morning” reply. 5 BURPEES!

Head to the pavilion for 6 minutes, or so, of Mary

• Side Plank Dip x10 IC each side
• A.H. x20 IC
• FK x20 IC
• Hello Dolly x10 IC
• LBC x25 IC
• Luge x8 IC

COT

Welcome 2 FNG, Barney Fife, Geronimo

Announcements: Nothing new

BOM

Thanks for joining me!

Good company in a journey makes the way seem shorter. — Izaak Walton

• When: Tuesday, 18DEC2018
• QIC: SugarPants
• PAX: Pew, Sludge, Moist, Buckner, and SugarPants

Conditions: 41 and Clear

The PAX gathered in the GLOOM  and enjoyed Def Leppard’s ‘Pour Some Sugar On Me’ while waiting for the VQ to the party started.  Unknowingly, the PAX had volunteered to be the Batter for F3 Mobile’s first batch of Sugar Cookies from YHC.  Thus, the baking began.

Disclaimer

The Thang:

A quick WarmUP to get the blood pumping and collect our ingredients for the Cookies.

• Squats X 24 OYO
• SSH X 24 IC

Mosey around the block then to center field

COP to start mixing all the ingredients for the Perfect Sugar Cookie

• PlankJacks x 12IC
• Merkins x 5IC
• TTT x 24IC
• FK x 24IC
• WideMerkins X 5IC
• IW x 24IC
• Diamond Merkins x 5IC
• Plank x 10count in succession

With the ingredients mixed together, it was time to mosey over to the benches where we would scoop our Batter into the Baking Pan

• AIKEN LEGS:
  • Squats x 24 OYO
  • Box Jumps x 24 OYO
• Lunges x 24 OYO
• Split Jacks x 24 OYO

Rinse and Repeat: We found that there was still room on the Baking Pan, so we filled it up with Round 2

With the Baking Pan filled with our delicious Batter, we moseyed over to the WALL to put these little cookies-to-be in the oven.

• Crazy Indian x 24 count

The Q noticed that the PAX especially enjoyed this.  With the Sugar Cookies in the oven it was time to mosey back to the park and turn up the heat.

• 4 Corners
  • #1 – 4x4s x 24
    • Mosey
  • #2 – Boxcutters x 24
    • Mosey
  • #3 – Dips x 24
    • Mosey
  • #4 – Monkey Humpers x 24 (YHC particularly liked this corner as the VQ was properly initiated)
    • bearcrawl to flag

When the PAX reached the shovel flag they found that the sugar cookies had finished baking.  To enjoy their great success they plopped down on their 6 and stargazed while #Buckner gave a slow 30count.

COT

Announcements:

• Santa Run on Saturday
• Clash of the Titans is ongoing
• No workout  next Tuesday on Xmas

Prayer Requests:

• Pew’s dad
• Moist’s ankle and buddy recovering from surgery/removal of stitches
• SugarPants’ work physical

BOM

When: 12-27-18

QIC: Buckner

PAX: Boots, Buckner, Moist, Sludge, Stretcher

Conditions: 60 and Moist!

The PAX were all hoping to avoid the heavy rain, and we were successful with that. Just a couple small, light showers in the area. This was our first workout since before Christmas, so we had to put in some good work on this early morning.

Disclaimer

The Thang

Quick Warm up

• SSH x20 IC
• Merkins x10 IC
• Imperial Walker x15 IC
• Merkins x10 IC
• TTT x11 IC
• Merkins x10 IC

Bear Crawl 1-2-3, Partner up

• 100 Merkins
  • Partner Bear Crawl from corner to stairs and Crawl Bear back then swap
• 200 LBC
  • Partner Bear Crawl and Crawl Bear and swap
• 300 Squats
  • Partner Bear Crawl and Crawl Bear and swap

10 to 1 Ladder

• Merkins, Squat, Big Boy Sit Up, Burpee, Alternating Lunge. 10 of each, then 9 of each etc. Made it down to 5 of each, then move on due to time.

Head across the street to the Exploreum

• BTTW x30 seconds, then Al Gore x 1 minute
• Rinse and repeat after 15 count

Back across the street to finish up

• Starfish Crunch x15 IC

Count off

Announcements: Decided to not have workout on New Year’s Day.

Prayer Requests: Pew’s safe travels, Moist’s friend and mother, Stretcher’s aunt having surgery.

BOM

When: 12-11-18

QIC: Buckner

PAX: Stretcher, Sugar Pants, Sludge, Pew, Buckner

Conditions: 43 and Clear

This morning, the goal was to give the PAX a workout to try and be the clear winner of the Me. Beatdown for this year. Reboot will throw down on Thursday, and see who emerges victorious!

Disclaimer

The Thang

Circle up for a good warm up

• SSH x20 IC
• TTT x20 IC
• Squats x20 IC
• Merkins x15 IC

Let’s get right to it

• Dan Taylor
  • 1:4 ratio with squats and alternating lunges until we get to 10 squats and 40 alternating lunges

Been waiting for the right occasion

• Bataan Death March
  • Similar to Indian Run, but the last guy does 5 Burpees, then sprints to the front, tapping the last guy on his way by for him to drop and do burpees.

One round of that while we made the block, then continued with an Indian Run to get to our next destination, the stairs!

• 11’s on the stairs
  • Merkins at the bottom, crunches at the top

Mosey back to the park for the last few minutes

• Jane Fonda x21 IC each side
• Iron Cross x10 each side

Announcements: Santa Run, Azalea Trail, Infirmary Duathlon

Prayer Requests: Pew’s dad, Sugar Pants and wife

BOM

When: 12-8-18

QIC: Buckner

The PAX: Moist, Sugar Pants, Sludge, Stretcher, Pew, Buckner

Conditions: Cold and plenty of rain

We’re huddled under a tree to keep dry before our soaking workout, and who wanders up from the parking lot? Stretcher! Out of all the days he could’ve come back, he comes on this glorious rainy day!

Disclaimer

The Thang

Mosey to the other side of the softball fields for our warm up

• SSH x20 IC
• Imperial Walker x20 IC
• Squat x20 IC
• Merkin x10 IC
• Overhead Clap x20 IC

Mosey to the soccer field for 4 corners

• Corner 1: 5 Burpees then walking lunge to next corner
• Corner 2: 5 Burpees, 10 Merkins, Burpee Frog to next corner
• Corner 3: 5 Burpees, 10 Merkins, 20 LBC, Bear Crawl to next corner
• Corner 4: 5 Burpees, 10 Merkins, 20 LBC, 40 Squats, Karaoke to the beginning

Move right into Wilt Chamberlain

• 1st cone: 100 LBC run to 2nd cone
• 2nd cone: 100 Squats, back to 1st cone
• 100 Flutter Kicks, back to 2nd cone
• 100 Lunges (50 on each leg)

Everyone’s favorite! Indian run back to the stage

• Box Cutter x20 IC
• LBC x20IC
• Jane Fonda x30 each side IC
• Hello Dolly x20 IC
• Boat/Canoe x4

COT

Announcements: Santa Run double down opportunity, Azalea Trail Run, Christmas party on Sunday

Prayer requests: Sugar Pants- wife about to have a baby, brother’s family; Pew’s dad

BOM

• When: 12.06.18
• QIC: Pew
• The Pax: Moist, Sludge, Buckner, & Pew

The 4 horsemen arrived begging for blocks so YHC obliged.

Conditions: 34 & breezy

The Thang:

• Disclaimer

Mosey to Centerfield

• COP
  • SSH x 20 IC
  • Merkins X 10 IC
  • IW X 20 IC
  • Merkins x 10 IC
  • WM x 20 IC
  • Merkins X 10 IC
  • Squats X 20 IC
  • Merkins X 10 IC
  • FK X 20 IC
• AMRAP 3Min/Station
  • CFTG w/Blocks- Station 1
  • StepUps – Station 2
  • Overhead Press w/Blocks – Station 3
  • Calf-Raises – Station 4
  • Tricep Ext. – Station 5
  • Crunches – Station 6
• Mary
  • AH x 20 IC
  • IC x 10 IC
  • FK x 20 IC
• COT
• BOM

Announcements:

• Christmas Party -Sunday @ 430p BlueGill
• Double-down Opportunity Santa Run Dec 22
• Azalea Run

Prayer Request

• Pew’s Dad
• Moist’s Mom
• Buckner’s family

When: 12-4-18

QIC: Buckner

The PAX: Boots, Buckner, Moist, Pew, Sludge

Conditions: 46 with a little breeze

It’s that time! First Tuesday of the month, so it’s a run day, and maybe a guest appearance at the finish line by Mary!

Disclaimer

The Thang

• A nice 3 mile running tour of downtown Mobile with 4 stops along the way by a couple of the PAX for some SSH IC just for good measure!

Still a few minutes at the finish, so a little time for Mary

• FK x15 IC
• Boat Canoe x5

COT

Buckner glad to be back from travels up north!

Announcements: Christmas Party this Sunday 12/9 @Bluegill 4:30ish, Santa Run 12/22 (double down with Atlantis workout earlier that morning), Azalea Trail Run 3/23

Prayer Requests: Moist’s mom, Pew’s dad, Buckner’s dad. Richard Jones

BOM

• When: 12.01.18
• OIC: PEW
• The PAX: SugarPants, Boots, Moist, Pew

As the PAX emerged to a stormy, soggy Atlantis, bearing its rightful name, an FNG was discovered in the tree line waiting for betterment.  YHC successfully navigated the FNG to the AO after a few inquiries by email about who we are and if the weather would close down the Atlantis.  The conversation was fun.

Conditions: 63 spotty storm-ish, rain, perfect!

The Thang:

Mosey to field

• SSH x 20 IC
• LBAC x 20 IC
• TTT x 20 IC
• IW x 20 IC
• WM x 20 IC
• Merkins x 20 IC
• FK x 20 IC
• Crutches x 20 IC

Mosey to blocks (Boots had an extra coupon for our FNG)

• Elevens
  • CFTG w/block
  • Run to other side
  • BC
• Circle of Blocks
  • 1 lap
• Elevens
  • OP w/block
  • Run to other side
  • Merkins
• Circle of Blocks
  • 1 lap
• Elevens modified to 5s due to time
  • TE w/blocks
  • Run to other side
  • Burpees

Mosey halfway back / Lunge w/Block the remainder to the parking lot drop Blocks off  / Mosey to field

• Mary
  • AH x 20 IC
  • FK x 20 IC
  • JF x 20 IC Left
  • JF x 20 IC Right

Return to flag

COT

Announcements:

• F3Mobile Christmas Party December 9 @ 430p Bluegill Restaraunt
• Santa Run Double Down Opportunity
• Azalea Run March 23
• Modified Coffeteria due to YHC 2.0 birthday party.

Prayer Request

• SugarPants – Brother’s marriage
• Pew – Dad

Naming of FNG – FNG was wearing a fireman shirt, YHC had been longing to name someone “Moist” due to the void in his life left by a solid HIM from @F3LexSC named Moist #BrianCopeland…YHC cannot explain the HIMs that have left a mark.  Moist it is!  Welcome Moist of F3Mobile!

BOM