Category: Uncategorized

03.07.19 – A chilly, 4:30, 38, dry, and clear morning

The Gloom

4 PAX – Sludge, Buckner, Boots, Moist

VQ: Moist

Disclaimer

The Thang – An AMRAP assortment – Tomorrow would be my dad’s birthday, so in his honor, I felt led to Q, my first time (that’s what she said – sorry I had to) with an aroma of firefighting. The spirit of the workout was based on some of the exercises fireman do for PT with a few extra Moist exicons, based on the number 3 for each shift, and 10 for the ladder truck he spent most of his truck time on. Didn’t quite make all three shifts, but the PAX played along and had a little fun, I think.

Mosey

Seal jacks

Through the middle

Hairy Rockettes

Burpees

High Knees

Mountain man poopers

Back plank

Merkins

Protractor

Freddie Mercury

Mosey

Pistols

Spiderman crawl

Plank

Prisoner squats

Pattycake merkin

Inverted hamstrings

Daniel-son

Mountain climbers

Superman

Sweat angels

Rocky Balboa

Mike Tyson

People’s chair

Imperial walkers

Flutter kicks

The hairy rockettes brought out the diversity of the group with a few PAX humming The Rockettes music. Freddy Mercury’s were threatened to be retired and thought to be the reason he died. Daniel-Son’s brought out the ninja in all the PAX. Rocky Balboa inspired and invigorated us all as we made the noises to Eye of the Tiger by Survivor (how ironic for an F3 workout to use survivor) and VQ was able to disrupt Boots, which is the first I have ever witnessed, by starting to sing the previously mentioned song. And finally, I think our round with Mike Tyson may begin to rival Pew’s (IR) choice of Boat/Canoe as a new favorite (sarcasm implied for both as a favorite).

Count off

Announcements – Azalea Trail Run – March 23^rd, Tunnel to Tower Run – March 30^th

Prayer requests – Pew (calf and upcoming travel), Sugar Pants (travel), MIA Pax

BOM

My tribute to my dad – Miss you and will see you again

and behold, a voice from heaven said, “This is my beloved Son, with whom I am well pleased.”– Matthew 3:17

Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it. – 1 Corinthians 9:24

His master said to him, ‘Well done, good and faithful servant. You have been faithful over a little; I will set you over much. Enter into the joy of your master.’ – Matthew 25:21

When: 2-28-19

QIC: Buckner

The PAX: Barney Fife, Boots, Buckner, Lex, Pew, Sludge

Conditions: 63 and humid and a couple sprinkles mixed in

Today was the Workout to Remember to honor fallen Coast Guard aviators, which started in honor of the crew on Coast Guard helicopter 6535 that went down in Mobile Bay.

Disclaimer

Quick Warm Up

• SSH x20 IC
• IW x20 IC
• TTT x 20 IC
• LBAC x20 IC fwd and bwd

The Thang

• 400m mosey
• 65 squats
• 35 burpees into box jumps

4 Rounds

Count Off

Announcements: Azalea Trail Run March 23, Tunnel to Towers 5k March 30, will use Fat Tuesday as run day.

Prayer Requests: Guys that are DR, our military and 1st responders

BOM

 

When: 2-7-19

QIC: Buckner

The PAX: Barney Fife, Boots, Buckner, Pew, Reboot, Sludge

Conditions: 63 and foggy

It was a gloomy morning in the gloom, but nothing we couldn’t work through. YHC had this beatdown planned for the previous week, but the PAX were unable to enjoy it, so I recycled it for some fun for all this morning!

Disclaimer

Warm-Up

• SSH x20 IC
• Merkins x10 IC
• Aiken Legs
  • 20 Squats, 20 Box Jump, 20 Alt. Lunges, 20 Split Jacks

Strap on your weight vest or pack if you have one, and mosey to our favorite stairs

• Grizzcalator
  • Bear Crawl up the stairs with a Merkin on each step
• Jack Webb up to 10:20

Mosey back to the Titan (YHC had to double back due to lack of oxygen, and retrieve my headlight.)

• Deconstructed Burpees
• Leg Wreckers

Time for Mary ( not quite 6 minutes, about 6 1/2)

• Plank Dips x10 IC
• Box Cutter x15 IC
• Freddy Mercury x20 IC
• Weezy Jefferson x20 IC
• Luge x10 IC

Count Off

Announcements: Azalea Trail in a month and half, Tunnel to Towers 5k the week following

Prayer Requests: Praise for Reboot’s son, WPC Session, King family

BOM

When: 1-26-2019

QIC: Buckner

The PAX: Barney Fife, Boots, Buckner, Moist, Pew, Sludge, Stretcher

This last week was tough for us as a community with the loss of one of Mobile’s finest. With that on YHC heart, the workout was in honor of Officer Sean Tuder, E.O.W 1/20/19.

Conditions: Sunny and a little frosty

Disclaimer

The Thang

Warm Up- Informed the PAX that to honor Ofc. Tuder, 31 would be the number for most of the morning, since he was 31 years old.

• SSH x31 IC
• LBAC x15 forward 16 backward IC
• Merkin x10 IC
• Squat x31 IC
• Merkin x10 IC
• IW x31 IC
• Merkin x11 IC

Mosey to the corner and partner up. Odd man will partner with the block YHC just happened to leave there on the way by.

• Partner Plank Curls x31
• Partner Shrugs x31

Circle up

• Fire Drill x2 rounds

Mosey to other corner

• Individual Medley
  • 5 Burpees, 5 Merkins, 5 2 count FK up to 10 of each. Add extra Merkin at the end to add up to 31 that round.

Mosey to soccer field

• Happy Jacks x6 rounds, adding 1 on the last round to make 31
• Alt. jumping lunge into squat x31
• Bear Crawl Ring of Fire x 2 rounds

Mosey to the stage. No walkers or runners for Good Morning Burpees, so the PAX were feeling good about that!

• LBC x31 IC
• Jane Fonda x31 each side
• FK x31 IC
• Plank while the PAX gives a 31 count to finish up

COT

Announcements:

Prayer Requests: Praise for the government reopening, Pew safe travels

Matthew 5:9 followed by playing of Ofc. Tuder’s last call

BOM

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