Category: Uncategorized

• 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

When: 11-27-18

QIC: Buckner

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

Conditions: 35 with a cool breeze

Last week, it was mentioned that we haven’t visited the stairs in a while, so we don’t want any of the PAX to be disappointed, why not keep warm by playing on the stairs this morning. Among other fun stuff. Although if it was fun, that is debatable.

Disclaimer

The Thang

Warm-a-rama:

• SSH x20 IC
• Imperial Walker x20 IC
• Through the Tunnel x15 IC
• Carolina Dry Docks x10 IC

Mosey to the Convention Center to the dreaded stairs

• 11’s on the stairs
  • Merkins at the bottom
  • Crunches all the way at the top.(despite the mumblechatter about going halfway up)
• Mosey up the stairs on one side, and down the other, to take the long way back to the park.

Mosey to the far side of the park to find a spot on the wall.

• BTTW 30 seconds
• Rest for a 10 count
• Repeat for 30 seconds
• Bat Wings
  • LBAC x20 forward IC (hold them up)
  • LBAC x20 backward IC (hold them up)
  • Seal claps x20 IC (hold them up)
  • Overhead claps x20 IC

Walking lunge to corner to see Mary

• Captain Thor
  • 1:4 ratio, Big Boy Sit Ups and American Hammer (try and get to 10:40 before time runs out)

COT

Announcements: Christmas Party, Dec. 9 added ugly sweater competition, Santa Run on December 22nd after morning beatdown, Azalea Trail Run March 23

Prayer Requests: Reboot travels, Buckner travels and family during grieving time.

BOM

 

When: 11-17-18

QIC: Buckner

The PAX: Sugar Pants, Buckner

Conditions: 42 and Sunny

Most of the PAX were DR, but Buckner stayed behind to post, just in case some of the other PAX made it. It was looking like a solo performance by Buckner when a surprise PAX came up unexpectedly. Buckner was feeling good that someone else would share in the beatdown that was planned.

Disclaimer

The Thang:

Mosey to the other side of softball fields:

• SSH x20 IC
• TTT x20 IC
• Imperial Walker x20 IC
• LBAC x10 fwd and x10 bwd IC

Mosey to next field:

• ATM- Alternating shoulder taps x15 IC, Tempo Merkins x10, Fast Merkins x10 (rinse and repeat)
• 4 Corners- 25 squats at each corner, walking lunge from corner to corner.
• Dan Taylor (to completely kill our legs, like we ain’t got no legs) 1:4 ratio starting with 1 squat and 4 alternating lunges up to 10 squats and 40 alternating lunges

Do our best to mosey to the benches at the soccer field.

• Dips x15 IC
• Derkin x10 IC
• Step-up x10 each leg oyo

1 round is good, but 2 is better

Mosey back to flag for Mary

• LBC x20 IC
• Starfish crunch x15 IC
• American Hammer x20 IC
• Boat/Canoe x5 to finish us off.

COT

When: 11-15-2018

QIC: Boots

The PAX: Sludge, Buckner, Pew & Boots

Conditions: 33°, Dark, and Windy

3 shivering PAX posted in the gloom as Boots was slowed in his arrival by a flock of penguins crossing the road, obviously lost in the polar temperatures unseasonably engulfing the AO. Zealous to sweat ice and seek warmth (at very least the numbness of body that follows earned pain) the PAX (unimpressed by the Q’s 30 seconds of tardiness) descended into anarchy and starting side-straddle-hopping on their own as the Q raced to catch up. A vigorous routine was subsequently enjoyed by all, completed with punishing block-work unlike any yet seen…

Disclaimer

The Thang:

Mosey to catch up with the PAX:

• Observed PAX Side-Straddle Hopping (During Q Mosey) x ??
• Through the Tunnel x 19IC
• Imperial Walker x 18IC
• Merkins x 10IC

Short mosey to western sidewalk:

• Blackjack!!
  • 220 Box Jumps & 220 Dips were delighted in as warmth was found through the 21 contributing sets.

Brief mosey around to the eastern extent of the park to find shelter from the icy wind at the foot of the Gov’t Building Annex. Shielded by the wind the PAX were finally to fan the flames of warming fire lit in Blackjack to a full on burning in their muscles

• Jack-Webbs!!
  • Following secret formula for betterment was used to determine our progressive sets:
  • PAX + {10! X [(Merkin x 1) + (Overhead Press x 2)]} = Betterment.
• Ballz to the Wall was thrown in for 30 seconds for good measure to ensure optimal mumblechatter before meeting Mary
• Round of Co-Q’d Name-A-Mary
  • Pew- Crunches x 10 IC
  • Sludge- Flutter Kicks x 10 IC
  • Boots- American Hammer x 10 IC
  • Buckner- Boat/Canoe x Too Many

• Jane Fonda (Right) x 35
• Jane Fonda (Left) x 35

Finishing Touch-

o o o o   PUNISHING BLOCKWORK   o o o o

• Passed a coupon around the group (x 1) and with much sadness, left it where we found it.Mumblechatter indicated that the next workout should be an encore incorporating our favorite forms of coupons. The punishment was in form of the disappointment that there weren’t enough coupons for all to have added them to each of the exercises done this morning.

COT

Prayer Requests:

• Pew- Father’s return home & family coping
• Pew- Friend in need in Texas
• Buckner- Praise for improved condition of Mom-in-law.

BOM

• When: 11.18.2018
• QIC: Pew
• The PAX: Buckner, Boots, Sludge, Pew

4 PAX posted in the @F3MobileAL gloom to honor a true #HIM.  @F3Cheech (John Flanagan) from @F3LexSC according to YHC was a growing Christian, loving husband, great dad, attentive friend, and a corny comedian.  2 things about Cheech YHC will always remember, our last conversation and the inspirational way he challenged me to run (obviously, from a great distance…I could never catch him unless he needed to talk with one of his pastors about something).

Our last conversation was about Peter’s struggle and God’s grace.  I remember him saying after our conversation, “I can wait to share that at #Wingman” (#TurningPoint’s 3rd F).  I’ll never forget that grace-filled glimmer and smile as he walked away ready to serve the PAX at Wingman.  It was because of that glimmer in Cheech’s eye that YHC started EHing PAX to “the Glee” in addition to the Gloom.  It’s amazing that Glee is found deep in the Gloom.

YHC remembers assisting GED in presiding over Cheech’s celebration of life.  Every time I felt the rub of my sleeveless undershirt, my commitment to run like Cheech grew stronger and stronger.  Run faster…longer…more faithfully…more steady…more visibly…more compassionately…just more.  Cheech left a scar on my life.  A jagged iron scar and I’m thankful.  So this morning, YHC revisited BOM in honor of Cheech.  No, it wasn’t the same BOM but the DNA is familiar.  We’re not on the same track with Cheech…YET!  @F3Mobile is planted and rising because of #HIM like Cheech.  YHC is humbled to simply be in the same nation…the @F3Nation and pledges again this day to be a #HIM like Cheech.

We will meet again, my friend. #TurkeyPunch

 

Weather: 69, foggy

The Thang:

Disclaimer / General Run Safety / Count off

• W on Government St.
• L on Jackson St.
• R on Church St.
• L on S. Claiborne St.
• R on Canal St.
• R on S. Broad St.
• Hit the Bermuda Triangle @ Dauphin & Broad St.
  • PAX began mumble chatter about Pole Dancing.  YHC was concerned about low oxygen.  Awkward silence was achieved causing QIC to miss our last flyby of our government park tour thereby decreasing our mileage planned for a 5k.  (However, PAX flung into a parking lot shuffle to regain dignity and finish strong at a true 5k.  It was Cheech-like so YHC approved.)
• R on Spring Hill Ave.
• L on Dauphine St.
• R on S. Royal St.
• Back to…well, @alkemareboot #Reboot’s battle with the fartsack, the PAX overshot and I believe are still trying to find the flag.

COT

Cheech Remembrance

BOM

Announcements:

• Azalea Trail Run: http://www.pcpacers.org/atr/ per Buckner
• Christmas Party TBD per Pew

Prayer Request

• Thanksgiving for Pew’s dad
• Flanagan Family

 

 

 

 

When: 11/6/18

QIC: Buckner

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

Conditions: A crisp, cool 75 and about 100% humidity

The PAX made the journey through the wetlands to The Jester’s Court for an election day workout, only there was no sign of democracy today. This was more like a dictatorship with Buckner giving orders.

Disclaimer

The Thang:

A little warm-up

• Short Mosey around the AO
• SSH x15 IC
• Windmill x15 IC
• TTT x15 IC
• LBAC x10 fwd. and 10 bkwd. IC
• Carolina Dry Dock x11 IC

Mosey to the Northeast corner:

• Black Jack
  • 1 Merkin mosey to center stairs 20 LBC etc.
• Happy Jacks
  • SSH x5 IC followed by 2 Jump Squats (5 rounds)
• Imperial Squat Walkers x10 IC

Mosey around AO to West side and split in half

• O.P.P.
  • Overhead Claps while other PAX Plank Jacks x15 IC (4 rounds so everyone gets to feel the love twice.)

Mosey back to Northeast corner at the request of Boots, that stated he wanted to meet Mary, as his abs were feeling neglected.

• Plank for 30 count then rest (3 rounds)
• FK x20 IC
• Starfish Crunch x15 IC
• Boat Canoe (just because they’re Pew’s favorite) AMRAP

COT

Announcements:

• Pew has had someone show their concern about not pushing too much and getting worn out. Was given the F3 answer to those concerns.
• Buckner invited the PAX to sign up with him and the M to run in the Azalea Trail Run in March.

Prayer Requests:

• Pew’s dad
• Reboot’s 18 year old son, issues with staying on the right track
• Boots’ family
• Buckner’s brother in law, struggling with some issues

BOM

 

 

When: 11-3-2018

QIC: Boots

The PAX: Sludge, Buckner, Pew & Boots

Conditions: Upon this crisp and clear 48° morn in The Atlantis the PAX was graced with a light breeze to cool their burning muscles.

4 brave PAX posted in the gloom, shoulder to shoulder, all to face Boots’ penance for posting a “gone fishing” message last Saturday morn instead of posting at the AO. Boots was thankful for the support of his brethren in not abandoning him to meet his grisly fate alone. Many new PAX favorites were discovered among the offerings of betterment suffered by all.

Disclaimer

The Thang:

A brief mosey to the first port of call:

• Seal Jacks x 20IC
• Through the [Bankhead] Tunnel x 21IC
• Captain Morgan x 15IC
• Windmills (From the coast of Holland) x17IC
• 360° of Alligator Merkins OYO

Another brief mosey to the second port of call:

• Modified Bearmuda Triangle with Kraken Burpees
  • Rinse & repeat x 3 (Progressive to 9 count)

The Mumblechatter indicated that the kraken indeed had been thoroughly released

Yet another brief mosey through the light sea mist to reveal the third port of call (far from the Kraken):

• Boot’s Crab-Trap (4 corners variant)
  • Crab Cakes x 30 OYO
  • Crab Walk (20yd) OYO
  • Carolina Dry Docks x 30 OYO
  • Right Hand Fiddler Crab (20yd) OYO
  • Noodling for Catfish x 30 OYO
  • Reverse Crabwalk (20yd) OYO
  • The Swimmer (with cement bullion in hand) x 30 OYO
  • Left Hand Fiddler Crab (20yd) OYO

The enthusiastic PAX begged to not mosey again unladen, thus all were obliged & loaded with a cargo of coupons to accompany them on the mosey back to the pavilion to EYC.

• Starfish Crunch x 20IC
• The Manatee x 20IC
• Boat/Canoe x 10,000 (it seemed… but who really knows how many happened in those 4 minutes)

Noting that all PAX (though beleaguered) were able to still struggle to their feet after this- the remaining few minutes were dedicated by all to seeking out that last deep sunken treasure of reserve energy to make room for coffee, calories & caffeine.

• The Deep-Sea Diver 20 x 5 /AMRAP

COT

Prayer Requests:

• Pew- Father’s Health & Family
• Buckner- Family Needs & Traveling Friend
• Sludge- Elder Family member & caretakers

BOM

• When: 10/23/18
• QIC: Buckner
• The PAX: Buckner, Pew, Plunge

 

Conditions: 64 degrees, light rain

3 Pax pried themselves from the fartsack early on this wet rainy morning to post for each other. After a long weekend of Fall festival and fellowship lunch, we needed a good beatdown to make up for the junk food!

Disclaimer 

BOM

The Thang:

• • Buckner began the warm- o- rama
    • SSH x 20 IC
    • TTT x 20 IC
    • Merkins x 15 IC
    • LBAC x 20 IC
    • Windmill x 15 IC
  • Mosey to the Sidewalk
    • Burpee Mile
      • 12 Burpees 1 lap around the park (1/4 mile) x4
    • Mosey to NE corner of park
    • Squats x 30 IC
    • Walking Lunge to SE corner
    • Squats x 20 IC
    • Walking Lunge to stairs
    • Calf Raises on bottom step x 50 oyo
  • Mosey back up the stairs
    • Time for some Abs
    • FK x 15 IC
    • LBC x 25 oyo
    • AH x 15 IC
    • Hello Dolly x 11 IC
    • Reverse Crunch x 15 oyo
    • BC x 15 IC
    • Plank 30 seconds
  • Back down the stairs
    • Step ups x 10 each leg
    • Dips x 20 IC
    • Carolina Dry Docks x 15 oyo
    • 2nd verse same as the first
  • Mosey one more lap for good measure, then back to the flag, and try to avoid the sprinklers, or not.

COT

Announcements:

• Pew mentioned sending out a Tweet that came from F3 Disaster Ops

Prayer Request

• Pew’s Dad – Praise – answered health insurance concern.  Dad is allowed therapy needed.
• Plunge- prayer for hurricane victims in Florida
• Buckner- prayer for sister’s family in dealing with death of their son

BOM