Tag: city

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You get an 11, and you get an 11, everybody gets an 11

Where/Temp: The Lair, nice and sunny

Disclaimer: I am not a professional. F3 workouts are free and voluntary. Push yourself, Don’t hurt yourself. Modify as necessary. This is not a competition.  It is you vs you.

Q: Moist
PAX: Sludge

Warmup: While distance running is not an option for beatdown led by this Q, YHC decide it was a nice enough day to have a slow, and I mean slow jog, over to the oasis that would become the grounds for a glorious beatdown.

The Thang: YHC based his workout on the expectation of 3 PAX being present. I won’t mention any names, but Buckner had succumbed to the fartsack, thereby leaving the 2 PAX to persever through the joyous exercises to follow.
With six rounds planned, a set of stairs, a fountain with a ledge, and a wall with a ledge, the PAX got after it.
Much to both the PAX pleasure, we would start with a set of 11’s, and another set of 11’s, and another. We made it through 3 sets of 11’s or as they will be called moving forward, 33’s. It just sounds more badness.
Round 1
Step-ups at the fountain, Cheerleaders top of the stairs
Round 2
Sit downs at the fountain,  Decline merkins at the wall
Round 3
Little Baby Crunches at the fountain, Leg Levers top.of the stairs
A little Mumblechatter shared about how getting down and back up was becoming another workout within the beatdown, but we made it.
As our time in the oasis of The Lair closed in, we returned to the flag, just as time expired.

Name-O-Rama: Sludge, Moist

Announcements: Co-ed workout April 2nd in Atlantis, Thursday run day.

TAPs: Ongoing prayers

Posted on

That went by quick

Where/Temp: The Lair, 44ish degrees, no wind, and sunny skies

Disclaimer: I am not a professional. F3 workouts are free and voluntary. Push yourself, Don’t hurt yourself. Modify as necessary. This is not a competition.  It is you vs you.

Q: Moist
PAX: Buckner

Mumblechatter to start when the two PAX arrived early and discussed not wanting to get out of the fartsack and hit the AO. The conversation then continued into how we need to figure out the ‘magic potion’ to get the men of Mobile engaged and involved. Secretly it was about getting more men involved, so we could take a break from time to time and have additional AO’s to mix things up throughout the week.

Warmup: Who needs a warm-up?

The Thang: All with added weight
10 ea Toe Touch Merkins
20 ea Squats
20 ea Curls
40 ea Big Boy Sit-ups
10 ea Overhead Squat
20 ea Rows
15 ea Leg Levers
20 ea Freddie Mercury’s
10 ea Tricep Curls
As the clock was looked at, YHC realized we we were moving through the beatdown quicker than expected, so an audible was called and a 1-mile ruck was added, as the calm before the upcoming storm aka 11’s.
Starting at the bottom of the stairs with 10 Carolina Dry Docks, then bear crawl up the stairs to do 1 Lunge, then Crawl Bear down the stairs for 9 Carolina Dry Docks, BC back up, 2 lunges, CB back down and you get yhe drift.
The timing worked out perfect. The Beatdown was complete, work was done, and men got better.

Name-O-Rama: Buckner, Moist

Announcements: Two weeks is a friends and family workout in Atlantis, The flyer is done for the April Ruck for More

TAPs: Sludge’s mom, Gekko’s dad, Hen and his M on their upcoming relocation move

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#PaulaAbdul – An Urban Shuffle

  • When: 08.13.19
  • QIC: PEW
  • The PAX: Buckner, Sludge, Pew

The PAX arrived ITG ready to meet #PaulaAbdul at #TheTitan.  YHC issued equipment to prevent low oxygen slow down.  (Painters tape will not adhere in this #GLOOM)  Work ensued in the nearest parking garage.

Conditions: 83 & humid

Disclaimer

Mosey to field

WARMUP

  • SSH x 20IC
  • WM x 20IC
  • TTT x 20IC
  • Imp Walkers x 20IC

Mosey to parking garage

Paula Abdul

  • Run 2 flights up and back down 1
    • 10 Burpees
  • Run 2 flights up and back down 1
    • 20 Merkins SC
  • Run 2 flights up and back down 1
    • 30 LBC SC
  • SWITCH
  • Run 2 flights down and back up 1
    • 40 Squats SC
  • Run 2 flights down and back up 1
    • 50 FK SC
  • Run 2 flights down and back up 1
    • 60 Lunges SC
  • Run 2 flights down and back up 1
    • 70 CR (in stairwell)
  • Run 2 flights down and back up 1
    • 80 JF (40 each side)
  • Run 2 flights down and back up 1 (Outside)
    • 10 SC of each previous exercise
    • 10 MC = 90 total

Mosey back to flag

Out of time / No Mary

COT / Vide-O-rama

Announcements

Prayer Request

  • Buckner’s Dad – Anniversary of Step Mom’s passing is coming up
  • Sludge’s travel

BOM

 

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Who Needs a “1-Min” Warning?

  • When: 08.03.19
  • QIC: PEW
  • The PAX: Buckner, Boots, Geronimo, Sludge, Erwin, Pew

YHC arrived at #TheAtlantis early to set up the funzone when Elvis showed up.  Dropping blocks and placards, YHC found relief at the Golden Arches.  On 2 wheels, YHC gave the “15 second warning” with the remaining placards in hand.  The PAX roared and #TheAtlantis opened her gates.

Conditions: 73 and sunny

Disclaimer

Mosey to place the last 3 of the 7 circuit stations

COP

  • SSH X 20IC
  • IMP WALKERS X 20IC
  • WM X 20 IC
  • TTT X 20 IC
  • LBAC X 20 IC
  • OHAC X 20 IC
  • OHAP X 20 IC
  • LBC X 20 IC
  • SFC X 20 IC
  • E2K (OBLIQUE CRUNCH) X 20 IC (EACH SIDE)
  • MERKINS X 20 IC
  • PJ X 20 IC
  • MC X 20 IC
  • SQUATS X 20 IC
  • LUNGES X 20 IC
  • CALF RAISES X 20 IC

Mosey to circuit one, YHC provided instructions on Round #1

Round #1

  • CFTG w/Blocks x 25 SC
  • OHP w/Blocks x 25 SC
  • Tri-Ext w/Blocks x 25 SC
  • ROWs w/Blocks x 25 SC
  • Merkins x 25 SC
  • Shoulder Taps x 25 4C
  • DIPS x 25 SC
  • Run back to Circuit #1

Round #2

  • Squats w/Blocks x 25 SC
  • Lunge w/Blocks x 25 (each leg)

“RECOVER” due to time.  Rest of Round #2 would have been…

  • Jump Squats w/Blocks x 25 SC
  • Leg Lifts w/Blocks x 25 SC
  • Plank Jacks X 25 4C
  • HD x 25 4C
  • Step Up x 25 (Each Leg)

Mosey back to Flag

COT

Video-O-Rama

Announcements

  • Ville to Ville – Now have 5PAX interested
  • Monday and Wednesday Run Groups are forming @ YMCA @ 430am
  • 1 Year Anniversary Saturday, August 17 – F3 Cafe

Prayer Requests

  • Sludge’s M
  • Moist’s M

BOM

 

 

 

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The Titan’s Poker Table

  • When: 7.25.19
  • QIC: Pew
  • PAX: Buckner, Boots, and Pew

3PAX entered #TheTitan, sat down at the poker table, and anted up in the #GLOOM.  All 3PAX walked away with #Betterment.  With #Sludge DR, #SugarPants & #Stretcher on shift, the Trifecta continues.

Condition: 69 (won’t last, unfortunately)

The Thang:

Disclaimer

Mosey to center of field

WarmUp

  • SSHx20IC
  • TTTx20IC
  • WMx20IC

Mosey to corner #1

7 of Diamonds

  • Round #1 – Preview
    • Corner #1 – Burpees x 7 OYO
      • Run to Corner #2
    • Corner #2 – FK x 14 OYO
      • Run to Corner #3
    • Corner #3 – Merkins x 21 OYO
      • Run to Corner #4
    • Corner #4 – Squats x 28 OYO
      • Run to Corner #1
  • Round #2  – FK
    • Corner #1 – x14 OYO
      • Run to Corner #2
    • Corner #2 – x21 OYO
      • Run to Corner #3
    • Corner #3 – x28 OYO
      • Run to Corner #4
    • Corner #4 – x35 OYO
      • Run to Corner #1
  • Round #3 – Merkins
    • Corner #1 – x21 OYO
      • Run to Corner #2
    • Corner #2 – x28 OYO
      • Run to Corner #3
    • Corner #3 – x35 OYO
      • Run to Corner #4
    • Corner #4 – x42 OYO
      • Run to Corner #1
  • Round #4 – Squats
    • Corner #1 – x28 OYO
      • Run to Corner #2
    • Corner #2 – x35 OYO
      • Run to Corner #3
    • Corner #3 – x42 OYO
      • Run to Corner #4
    • Corner #4 – x49 OYO
      • Run to Corner #1
  • Round #5 – BC (Reverse count)
    • Corner #1 – x35 OYO
      • Run to Corner #2
    • Corner #2 – x28 OYO
      • Run to Corner #3
    • Corner #3 – x21 OYO
      • Run to Corner #4
    • Corner #4 – x14 OYO
      • Run to Corner #1
  • Round #6 – Lunge
    • Corner #1 – x28 OYO
      • Run to Corner #2
    • Corner #2 – x21 OYO
      • Run to Corner #3
    • Corner #3 – x14 OYO
      • YHC skipped the 4th corner…low oxygen, I guess but it should have been: Corner #4 – x7 OYO.  PAX were strangely silent.

Mosey to Blocks

  • Round #7 – Bonus Block Round
    • Tricep Ext x7 OYO
      • Run to corner and back
    • OHAP x14 OYO
      • Run to corner and back
    • CFTG x 21 OYO
      • Run to corner and back
    • Row x 28 OYO (14 each arm)

Mosey to flag for 3 mins of Mary

  • HD x 20IC
  • JF x 20IC (each side)

COT

  • VideoRama
  • Announcements
  • Prayer Requests
    • Sludge
    • Moist’s M – Melinda
    • Sugarpant’s back

BOM

Posted on

Treasured POAS

  • When: 06-01-2019
  • QIC: Pew
  • The PAX: Stretcher, SugarPants, Buckner, Pew

T-Claps to SugarPants for posting while on IR and properly modifying.  YHC is continually blown away by the endurance of these men and are thankful for them.  The Atlantis is alerting us to the reality of her name every time we post but the PAX continue to show up to push the rock!

Disclaimer

The Thang:

Mosey to Pavilion

COP

  • SSH x 20 IC
  • TTT x 20 IC
  • WM x 20 IC
  • LBAC x 20 IC
  • ST x 20 IC
  • OHAC x 20 IC
  • SC x 20 IC
  • LBC x 20 IC

YHC upon hitting the ground took on nerve agent left by cat tinkle…PAX confirmed therefore we moseyed to a neighboring field.

  • SFC x 20 IC
  • HT x 20 IC
  • FK x 20 IC
  • BC x 20 IC
  • HD x 20 IC
  • MC x 20 IC
  • Squats x 20 IC
  • Lungs x 20 IC

POAS

Moseyed to front of park

  • Station #1
    • Merkins X 20 OYO
    • FM x 25 OYO
    • Squats x 30 OYO

Moseyed to dog park

  • Station #2
    • Dips x 20 OYO
    • Step Ups x 25 OYO
    • BBSU x 30 OYO

Moseyed to field

  • Station #3
    • CDD x 20 OYO
    • Lunges x 25 OYO
    • MC x 30 OYO

Moseyed to Burm

  • 11s
    • Merkins
    • Bearcrawl to top (YHC called for running up the hill after discovering shards of iron in the grass due to the drought conditions)
    • Squats

YHC was gassed…called “recover” before 11s was over and sought shelter in the shade.  #Moist was nowhere around to refresh us leaving YHC submerged in #TheAtlantis.  It shall never happen again but I couldn’t allow the PAX to do what YHC couldn’t complete.

Slow mosey to the shad

Mosey back to Flag

VideoRama

COT

Announcements

  • Coffeteria
  • F3Mobile 1yr. Anniversary 08.17.19

Prayer Request

  • SugarPants back
  • Westminster
  • More PAX for @F3Mobileal

BOM

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Pew Returns w/Blocks

  • When: 6.29.19
  • QIC: PEW
  • THE PAX: Buckner, Boots, and Pew
  • Conditions: Terrible-HOT

YHC arrived after being on IR for over a week.  Coupons arrived.  PAX sighed a huge relief.  Work ensued.

Disclaimer

The Thang:

Mosey around AO

  • COP
    • SSH x 20IC
    • TTT x 20IC
    • WM x 20IC
    • LBAC x 20IC
    • OHAC x 20IC
    • SC x 20IC
    • CDD x 20IC
    • Dips x 20IC
    • Merkins X 10IC
  • Mosey to block pile
    • CFTG x 20IC w/block
    • OHAP x 20IC w/block
    • Tricep Ext. x 20IC w/block
    • Shoulder Pull x 20 OYO w/block
  • Elevens
    • Burpees
    • MH
  • Mary
    • FK x 20IC
    • JF x 20IC
    • LBC x 10IC
    • HP X 1Min.
  • COT
    • VideoRama
    • Announcements
      • Couch to Crawfish Relay Challenge
      • Each PAX challenged to recruit an FNG
    • Prayer Request
      • Westminster
      • Sugarpant’s back
  • BOM

 

 

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A Wienke Free Beatdown Offers Less Calories

YHC had the first of the season beach appearance in LA recently and barely escaped harpooning.  Immediate thought was, “The amount of blubber must be aluring to the business man!”  Thus, calorie-free beatdowns must be where it’s at!

  • When: 04.30.2019
  • QIC: Pew
  • The PAX: BarneyFife, Boots, Buckner, Sludge, Pew

Conditions: 65 and misty/sprinklerish

Disclaimer

The Thang:

  • Mosey around field, then to center
  • Warmup
    • 20xSSH IC
    • 20xTTT IC
    • 20xWM IC
    • 20xLBAC IC (frontwerds and backerds)
    • 20xOHAC IC
    • 20xSC IC
    • 20xMerkins IC
    • 20xLBC IC
  • Mosey to corner
  • 4Corners
    • Station 1 – 20xBC OYO 4Count
    • Run
    • Station 2 – 40xHD OYO 4Count
    • BearCrawl
    • Station 3 – 60xJF OYO 4Count each side
    • Run
    • Station 4 – 80xFK OYO 4Count
    • BearCrawl
  • Mosey to Mobile Convention Center Stairs
    • 10C breather from BarneyFife
    • 20xMerkins SC OYO
    • Run up the stairs
    • 30xPJ SC OYO
    • Run to other set of stairs
    • 40xMC SC OYO
    • Run down stairs
    • 50xPeterParkers SC OYO
  • Mosey back around stairs and to the water
    • PUNISHMENT – 20 Merkins for PAX walking
    • DIPS – 1Min AMRAP
  • Mosey back to Flag
  • MARY
    • 10xAH IC
    • 10xLBC SLOW IC
  • COT
  • BOM
Posted on

TheTitan #ALARM

  • When: 4.18.19 Maundy Thursday
  • QIC: Pew
  • The PAX: Sludge, BarneyFife, Buckner, Boots, Pew

5 PAX approached TheTitan in silence.  At the roar of YHC, each PAX withdrew their sword combining together a thunderous commotion that rivaled LION-O’s ThunderCats call:

Conditions: Windy (caused by the commotion of the PAX) 70ish

Disclaimer: Count-off while moseying

The Thang:

Mosey to center of field

  • SSH X 20IC
  • TTT X 20IC
  • WM X 20IC
  • IW X 20IC
  • LBAC X 20IC (20 EACH WAY)
  • OHAC X 20IC
  • Merkins x 20IC
  • LBC X 20IC

Mumblechatter from Barneyfife about gravity and his frustration with it

  • Squats X 20IC
  • FK X 20IC
  • HD X 20IC
  • FK X 20IC

Mosey to BLOCKS

ALARM #1

  • CFTG w/Block x 20 OYO
  • Lunge w/Block x 20 Each Leg OYO
  • LBC wBlock x 20
  • Karaoke w/Block – 50 yards
  • Incline Merkins x 20 OYO

ALARM #2

  • Shoulder Press w/Block x 20 OYO
  • Squat w/Block x 20 OYO
  • American Hammer w/Block x 20 OYO
  • Run backwards w/Block to original spot
  • Decline Merkins x 20 OYO

ALARM #3

  • Tricep Xs w/Block x 20 OYO
  • Squat Jumps w/Block x 20 OYO
  • Outlaw w/out Block x 20 IC (each direction)
  • Sprint w/Block 50 yards
  • BlockOFire (circle up IC 1-Lap)

Mosey to Jester closest to parking lot (Government St.)

  • Modified Cooper
    • 10 Burpees
    • 10 Squats
    • 10 Merkins

Mosey to Flag

  • Mary
    • Jane Fonda x 20IC (each side)
    • HD x 20IC
    • FK X 20 IC
    • BC X 20 IC
    • FM X 20 IC

COT

  • Countoff
  • Video-Rama
  • Announcement:
    • YHC suggested a 3F that addresses the mission of F3 “to reinvigorate male community leadership” by supporting dads who have decided to stick with their baby’s mother.  This need is through the Women’s Resource Center.  You can read about what they offer for moms here: Earn While You Learn Parenting Classes
      • Women get support from other women but the men have to sit in class with the women.  WRC wants to add a fathers’ support group.  YHC suggest that we provide the men who can meet with these dads 1/week for 1/hour at the WRC office on Sage Ave.  Discussion will include what it takes to be a dad who sticks in there, Godly men characteristics, and fielding any questions they might have about enduring through this pregnancy with their baby’s mamma.
    • Maundy Thursday tonight at 7p @ http://www.wpcmobile.com
    • TClaps to #BarneyFife #GBOTW

Prayer Request

BOM

 

 

Posted on

Mumbleshatter, Shenanigans, & Blocks

  • When: 01.19.2019
  • QIC: Pew
  • The PAX: SugarPants, Sludge, Stretcher, Buckner, Boots, BarneyFife, Moist, Pew

YHC noticed recently that our new F3Mobile PAX need to be pushed out of the nest so things got ugly fast.  Shenanigans always help the Q to share his DRP…so it was.

Conditions: 62 cloudy

1 min warning

Count-O-Rama

Disclaimer

Mosey to the center hub of TheAtlantis

WarmUp

  • SSH x 20 IC
  • TTT x 20 IC
  • LBAC x 10 IC forward
  • LBAC x 10 IC back-erds
    • Q noticed BarneyFife’s nerve agent so preemptively struck with shenanigans
      • OHAC x 20 IC
      • ST x 10 IC
      • Finger Twirl Shenanigans x 10 IC
  • IW x 20 IC
  • Merkins x 15 IC

POAS

Mosey to front of Park

  • COP – Station #1
    • Burpees x 10 OYO
    • MC x 20 IC
    • BC x 30 IC

Mosey to Dog Park

  • COP – Station #2
    • DM x 10 OYO
    • FK x 20 OYO
    • Dips x 30 OYO

Mosey to Berm with blocks

  • COP – Station #3
    • 11s
      • 16 count Blockee (bottom)
        • BC up berm
      • MH (top)
  • COP – Station #3
    • AMRAP – 2 mins
      • Merkins
      • Squats
      • BC
    • AMRAP – 1 min R&R

Mosey back to FLAG – PAX took notice of the glorious flag presenting from a distance

Mary was jealous so we took a quick vote to go over time…all PAX were stoked for more!

  • Mary to honor BarneyFife
    • HD X 10 IC

COT

Name-O-Rama

Announcements:

  • blessings were given
  • BackBlasts need to be written…PEW is the worst offender
  • Coffeteria
  • FIA discussed for Ms

Prayer Requests:

  • SugarPants: M’s grandmother and brother’s married relationship
  • Buckner: Harper Family’s loss

BOM