Category: Uncategorized

QIC: Sugar Pants

PAX: Bender, Stretcher

AO: Medal of Honor Park

Workout Style: Run

Conditions: Somewhere in the 60s, clear, quiet

The PAX assembled in the black, gloomy underworld of MoH Park with nary a soul to be seen. Bender *once again* ghosted the PAX by emerging from the depths of darkness. Luckily, YHC saw him before he fell upon us, and calling out in greeting thus saved the PAX from Terror. It is noted that Bender has a knack for the Silent Sneak.. Gotta watch him.

DISCLAIMER
COUNTERAMA

THE THANG:

WARM-A-RAMA
• Caprilap

**Be wary of the public bathroom under construction. A fierce field of felines awaits all who dare enter into their domain.. if you listen closely you can still hear the shrieks of those who transgressed..**
• SSH x 20 IC
• Windmills x 15 IC
• IW x 15 IC
• Finkle Swings x 30 sec  each side OYO

Route: Sugarland
Down to first neighborhood (where Bender lives), first right, 2nd right, all the way to the exit, then back up Hillcrest, entrance of park, back to flag

https://www.strava.com/routes/18045757

**On the road there was much mumblechatter of crazy females and historic adventures with their species. Of note was a particualar story from one of the PAX. While on a date with one such female, she casually mentioned that her boyfriend had an 8 year old son. Operative word: Date. Moral of story: Looks can be deceiving. Carry on..**

THERESA (runner’s version of Mary–#lexicon?)

• Cool down walk
• Wide legged stretch both sides
• TTT static
• Ankle-over-ankle forward fold

CoT:
COUNTERAMA
NAME-O-RAMA
ANNOUNCE-A-RAMA
• 2 FNGs coming Saturday
• Easter egg hunt @ Loxley, 1100 Saturday
BoM

It was a pleasure getting miles in with these men. Thanks for coming out and bettering yourself & others.

AO: Medal of Honor Park

Time: 0530
QIC: Sugar Pants
PAX: Pew, Stretcher
Conditions: 60ish, nice outside
Route of the Day: The Standard

Check out this route on Strava: https://strava.app.link/oZqoz9LANV — The Standard (F3MobileAL)

PAX gathered ITG to get their run on. The clock struck, and so it began.

DISCLAIMER
*YHC forgot the COUNTORAMA–ruh roh*

WARMORAMA skipped. YHC wasnt sure how much time would be needed to knock out today’s route, as the workout was still in it’s infancy stages and the route was untried.

Took off at a good start. Throughout the run much encouragement was given, getting it done is what matters!

Hardly anyone out this morning–stark contrast to Monday when runners are out in force!

Along the way YHC noticed a raccoon eyeing our shiny reflective gear from the sidelines. He looked like he was drooling a little bit as he grinned… Good doggy, nice doggy.

PAX gathered back at flag with time to spare. Stretched for a few minutes to prevent injuries on the back end. No pun intended.

COT:
COUNTORAMA

VIDEORAMA
Who was that surprise guest?

ANNOUNCEMENTS
• Talked about idea of relay to F3 New Orleans
• Stretcher running in 5k upcoming Saturday @ Loxley (sp?)
• Stretcher almost done with process with Army recruiter, getting word back on official acceptance soon!

BoM

 

 

When: 04-09-19

QIC: Buckner

The PAX: Barney Fife, Boots, Buckner, Sludge

Today in 1942 began the Bataan Death March, so it has been on YHC calendar for a while to have the PAX remember the date by doing their favorite exercise of the same name!

The Thang

Warm Up

• SSH x20 IC
• I.W. x20 IC
• M.C. x15 IC
• Merkins x10 IC
• TTT x 20 IC

Everyone’s favorite

• Bataan Death March down the street, and around the block
• Short mosey across to the stairs
• 11’s on the stairs
  • Prisoner Squats at the bottom
  • Prisoner Cell Merkin Burpees at the top

Down the other side of the stairs

• Incline Merkins on the steps x10 IC

Mosey back to the park and head to the ledge

• Durpees x5
• Box Jump x10
• Dips x15
• Step Ups x20 (10 each leg)

Time for some Mary

• WWII Sit Ups x10 IC
• A.H. x15 IC
• FK x20 IC
• Reverse Crunch x10 IC
• Rosalita x20 IC

C.O.T.

Announcements: New workout days on Monday and Wednesday 5:30 at Medal of Honor Park with Sugar Pants

Prayer Requests: Barney Fife finish strong with testing at school, Boots’ family, Sugar Pants’ new workouts

BOM

AO: Medal of Honor Park, 06APR2019 @ 0700

Conditions : 67 and overcast, damp out there
QIC: SugarPants
PAX: Boots, Geronimo, Lex Lutheran, Moist

PAX gathered at the flag speculating as to what event was setting up at the pavilion. Turned out to to be a run/walk. Plenty of visibility for F3 for today’s workout, so men were EH’d in passing. Nibbles, no bites.

COUNTORAMA
DISCLAIMER

THE THANG

Warmorama: x10 for all, IC
Finkle swings
LBAC
Overhead claps
Merkin slow
LBC
Flutter kicks
SSH
Imperial Walkers

BurpeeDans:
1 burpee:4 lunges across parking lot
Back to start 2 burpees: 4 lunges
LBC til the 6 arrives

Mosey to… Soccer field

CoP:

Around The World Session — each PAX does rep, counts off, and holds start position until cumulative reps reaches Q’s pleasure
Merkins – 50
Monkey Humpers – 25 *YHC suffered pulled groin at this time, can’t do it, don’t q it!*
Shoulder Taps – 50

*At this time Moist invented Indian Shoulder Taps, much future fun ahead*

Fire Drill! x2
*Had to relocate due to stickers in grass*

Aiken Legs: 20 squats, 20 box jumps (bench step ups), 20 lunges (10 each side), 20 split jacks ( 10 each side)
X2

Bataan Death March: around park back to bathroom building

O.P.P!: Partner up. 1: overhead claps + people’s chair. 2: peter parkers

Swap at 30 claps
Total out at 60

Mosey back to flag for Mary

Mary

COUNTORAMA
VIDEORAMA
Announceorama
• Coffeeteria
• Gotta find a 2nd F!
• WoW

BoM

Conditions: 50 and clear, brisk wind

YHC arrive early to find that his Weinke had been lost. So he scrambled to out together a replacement from memory. Thankfully, the PAX didn’t mind very much. Actually, it was hard to tell–twas pretty quiet..

Q: SugarPants
PAX: Buckner, Sludge, Pew

DISCLAIMER

THE THANG

Warmup

SSH x 15IC
Ttt x 15IC
Flutter kicks x 15IC
Merkin slow x 10 IC
Plankjacks x 10 IC
Alternating shoulder taps x 10IC
Plank around circle 10 count
Captain therkin x 4

Moseyed over to the grass

Relay Numero Uno
Man 1: Burp & Groin AMRAP
Man 2: Bear crawl 50 yds
Switch spots, down and back to start line for finish. AlGore while waiting for the 6.

Decided to ditch the weighted vests at this point. Might have set the bar a little out of reach there.

21s
YHC pretty disappointed that there was no mistake on part of the PAX. Punishment would’ve been a good one.

AlGore in a circle for 10 count by each PAX

Annnnddd over to the stairs! Cue dark song.

Relay Numero Dos
Man 1: Bear crawl up stairs (or crawl bear down stairs)
Man 2: Squat your heart out
Team finishes when both are back at the bottom

That was pretty good, eh? Now to the top!

Cliff Hangar Merkin
• Just trying something new here. About 50% success rate for PAX. Probably coming back to this one! Gotta get that core STRONG

Moseyed over to the Great Southern Border

Ascending testicles
• Had to modify this one. Some crazy BAMF invented this slick idea of fun.

People’s Chair for 20 count by PAX

Moseyed back to the flag for…

MARY
• Flutter kicks x 15 IC
• Jane Fonda’s x 20 IC
• Boxcutters x 10 IC
• Freddie Mercury x 10 IC

CoT
COUNTORAMA/VIDEORAMA

ANNOUNCEMENTS
• Gotta get a 2nd F!
• Smack talked about some missing PAX, wink wink
• Discussed adding new Workout courtesy of YHC

BoM

3.28.19, 4:30am, about 52* and clear

PAX: Sludge, Buckner, Moist (Q)

YHC arrived a little early, to re-scout site and drop coupons. Also, because I didn’t sleep well out of fear of what may happen if I overslept and failed to show up!!

Disclaimer

Count off

The Thang

A very Moist Dance Party

Warm-up: A short Mosey around the park, SSH x 15c, High Knees x 15c

A brief overview of how this dance party would work – AMRAP to songs with 1 minute intervals of exercises.

Play me something Mr. DJ and he brought the sound. Song list included for your listening and work pleasure. Don’t judge me on these song choices, my little 2 approved!!

Let’s Get it Started (Black Eyed Peas) – Burpees and Plank Jacks

Crazy Train (Ozzy Osbourne) – Alabama Ass Kickers and the Cupid Shuffle

Up Down (Morgan Wallen) – Dodo Bird w/a dose of Wonder Bra and a side of squat curls w/coupons

DJ Turn it Up (Yellow Claw) – Ascending Testicles on set of steps (now one of my top 3 favorites)

Eye of the Tiger (Survivor) – My gonna happen when I Q exercise – Mike Tyson’s and Sweat Angels

We are the Champions (Queen) – It’s not over yet – Freddie Mecury’s and Merkins

Bulletproof (Godsmack) – Chicken Peckers and Hairy Rockettes

Whatever it Takes (Imagine Dragons) – Imperial Walkers, Prison Squats, and American Hammers

A round of Mary to cool down – Flutter Kicks x 10 (Buckner), Jane Fonda’s x 10 (Sludge), American hammers x 10 (Moist)

COT

Count off, Evidence of Presence (EOP video)

Announcements – Tunnel to Tower Run Saturday, Smack talk about MIA PAX

Prayer Requests – Buckner’s MIL about to start treatments for cancer, Boots (WYA)

BOM

1 Timothy 3:5 – look it up

Q: SugarPants

PAX: Sludge, Pew (who?), Buckner, Boots, Moist

YHC arrived early to find that he had already been beat to the party. There was a good deal of smack talked amongst the PAX. Michael said hey. The clock struck and off we went.

Conditions: about 50, clear, breezy

DISCLAIMER
COUNTOFF

 

**THE THANG**

WARM UP:
LBAC x 9C
SSH X 20IC
Imperial Walker x 15IC

RUN
Down to mobile civic center

STATION 1: 05 minutes AMRAP
4X4s & monkey humpers

*The PAX particularly enjoyed showing off for the cars that passed by.*

Bear crawl 50 yards before starting run portion

*Got to do some burpees courtesy of a good morning greeting.*

RUN
Hang a right on Canal St and continue onto S Broad St. Stopped at corner of government St.

STATION 2: 05 minutes
Boat canoe x 10 IC
Plank jacks x 20 OYO

*Michael said hey again*

RUN
Government St all the way home

*Michael jogged with some PAX*

*There seemed to be a general agreement amongst the PAX that timing is mooch harder with workouts thrown in. #doitagainpleaseiswhatiheard*

COP:
Cheerleaders x 10 IC

Merkin slow count form focus x 10 IC
Hold last rep at bottom

CoT:
COUNTORAMA
VIDEORAMA
ANNOUNCEMENTS

* Azalea trail run this Saturday! Be there early. You can pick up your shirts in Friday or Saturday morning before the race.

* Brainstorming ideas for a 2F event

BoM

* Buckner’s family, moist’s friend is getting a check up post cancer, boots anger, YHC selfishness

When: 03-14-19 (Pi Day)

QIC: Buckner

The PAX: Boots, Buckner, Costanza, Moist, Stretcher, Sugar Pants

The morning began with some mumblechatter welcoming our “FNG” who had been away for about a month or so, but it was great to have him back, and so it began!

Disclaimer

The Thang

• SSH x20 IC
• TTT x20 IC
• I.W. x20 IC
• LBAC x10 fwd and bwd
• Seal Claps x20IC
• O.H. Claps x20 IC

Mosey across the street

• Crazy Indian while dodging the undesirable leftovers from Mardi Gras

Mosey to the convention center to enjoy some stairs!

• 11’s
  • Burpees at bottom and Freddy Mercury at top

Down the other side of the stairs

• Incline Merkins x10 IC
• Derkins x10 IC
• Squats x20 IC
• Calf Raises x50 oyo

Mosey back to the park

• LBC x25 IC
• Sweat Angels x8 IC
• FK x20 IC
• Heel Touch x20 IC
• Plank for a 10 count by each of the PAX. Some Pax may have counted a little slower than others, or had a conversation in the middle of counting, but it’s all good!

COT

Announcements: Azalea Trail on March 23, Tunnel to Towers on March 30 (will ruck this event with the shovel flag)

Prayer Requests: PAX that are DR, Pew’s trip was successful, Buckner’s mother in law (health concerns)

BOM

When: 03-09-19

QIC: Buckner

The PAX: Barney Fife, Boots, Buckner, Geronimo, Lex, Pew, Sludge, Stretcher, Van Winkle, FNG

YHC was pacing awaiting the arrival of Boots who was carrying the means of our warm up. The PAX was giving me grief as I was almost late with the 1 minute warning.

Disclaimer

Warm Up with ropes

• SSH x30 seconds
• Alt. lunge waves x 30 seconds

2 rounds

• Plank alt. 3 count slam x 45 seconds
• Battle rope A.H. x 45 seconds
• Rainbow Slam x 45 seconds

3 Rounds

Mosey to field

• 7 of Diamonds

Shift to the middle of field

• Spartan
  • Completed only 5 rounds due to YHC wanting to complete today’s weinke

Good morning burpees- PAX tried to convince people to not respond to Q to try and avoid burpees. Both people were friendly though, so we all enjoyed burpees.

6ish minutes of Mary

• LB Flutter Crunch x10 IC
• Rosalita Wip x10 IC
• Alphabet A-M due to time
• Freddie Mercury x10 IC
• Sweat Angel x10 IC
• Plank 10 count around the circle. Some mumblechatter among the PAX which slowed down the count which created some hate and discontent.

COT

FNG in the middle- Welcome Irwin

Announcements: Run events coming up, 1 shirt needed to complete our order

Prayer requests: Lex’s M- death in the family, Pew- travels

BOM