Tag: F3Mobile

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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

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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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That arrived quicker than normal.

Where/Temp: The Lair, about 37 degrees, very light breeze, sunshine and space

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, Sludge

During the anticipated beatdown the PAX discussed that while the temperature was actually colder this am than it was the day before at the beatdown, the temp actually felt better.

Warmup: Keeping it simple and quick.
15 each – SSH, TTT, OC

The Thang: All with weighted packs/vest
15 ea 8-ct Body Builders
10 ea overhead press
30 ea Big Boy sit-ups
2 mile ruck – uphill both ways

Not a lot of mumble chatter this morning. The PAX were just soaking in the time change, cold, and peaceful quietness of a Sunday morning in the Gloom.
It was also noted that it was believed that this workout arrived quicker than usual and it did. It was the day of change for daylight savings time, so it did indeed arrive an hour sooner than wanted, I mean expected.
There was an unbelievably high amount of dismay, as we returned from the ruck and realized the remainder of the workout would have to be saved for another day.

Name-O-Rama: Buckner, Sludge, Moist

Announcements: Health fair by Mobile’s Parks and Recreation Dept. Monday evening

TAPs: Continuation of ongoing requests

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Uphill both ways

February 20, 2022

Q by Moist on a cool and pleasant, at the time, Sunday am.

PAX present – Buckner

After a little mumble chatter about not having a freezing morning to take on the beatdown, we got on with the greeting, disclaimer, and got to work.

A quick Warmup that included SSH, Windmills, TTT, and some LBAC’s.

The Thang with added weight
• 10 squats
• 20 leg levers
• 50 rows
• 2 mile ruck – uphill both ways as we would find out. While not freezing it did get quite warm and the PAX shed some some head gear to let out heat
• 30 sec side plank each side
• 10 burpees
• 20 LBC
• 20 ruck curls
• 10 BBSU
• 20 rows

Name-O-Rama, COT, announcements, prayer requests, and prayer. Head to Dunkin for coffee.

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Relax a little

When: January 30, 2022

Where: The Lair

Conditions: 34, sunny, light breeze

QIC: Moist

PAX: Sludge

So, QIC decided to take it light today. After a half marathon ruck, the day before, QIC expected no extra weight for the workout.

Warm-up: A short Mosey from the flag to the arena. SSH, TTT, LBAC

After spotting a couple of benches, in close proximity, the PAX stepped on over to visit. 5

The Thang: We’ll call.it modified, but truth be known, based on the mumble chatter following the prior days ruck, QIC didn’t expect anyone to show up, even himself, so he didn’t plan well, but there was work to be done.

5 x Merkins
25ft Bear Crawl
5 x Merkins
25ft Crawl Bear
5 x Dips
25ft Forward Lunge
5 x Dips
25ft Reverse Lunge
5 x Derkin
25ft Bear Crawl
5 x Derkin
25ft Crawl Bear
5 x Dips w/feet elevated
25ft Forward Lunge
5 x Dips w/feet elevated
25ft Reverse Lunge
1 mile jog & walk
Hey look, there are some bricks recessed in the sidewalk spaced perfectly apart for more work.
5 x American Hammers
30ft Bear Crawl
10 x American Hammers
30ft Crawl Bear
15 x American Hammers
30ft Forward Lunge
20 x American Hammers
30ft Reverse Lunge
25 x American Hammers
3/8 mile walk
Well, there aren’t quite enough steps in yhese stairs, so let’s modify some 11’s – all reps at bottom of steps.
Shoulder taps, up the stairs, across the pad, back, and down to meet Freddie Mercury. You know the drill.
Walk back to the original area, about 1/8 mile and finish with some Mary.
20 x Flutter Kicks
15 x Sweat Angels
10 x  Mike Tysons
Recover

Video-Rama

COT

Prayer

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12 Days of Beatdown, I mean Christmas

When : 01.01.2022

Where : Atlantis (Medal of Honor Park)

Conditions : 73 with a breeze to come after the workout.

QIC : Moist

PAX : Buckner, Wallstreet, Sludge (R×2), Moist (R×1), Coach O (visiting from SC), Huckleberry and Fortnite (visiting from AR)

After grabbing coupons, provided graciously by Sludge, we took a walk to the site of gift giving.

The Thang : After running short on time for a personal Christmas Day workout with Mommas Boy, who lost out to the fartsack today, QIC decided his 12 gifts of beatdown were to be distributed for a late Christmas gift to the PAX. Not one to be much on the song, The 12 days of Christmas, it only seemed fitting to start off the new year with a challenge to his frustration.

To the same format of the song, we tackled: 1. Squat thrust w/coupon
2. Boat Canoe w/coupon
3. Forward Lunge w/coupon
4. Incline Merkin no coupon
5. Hernia w/coupon
6. American Hammer w/coupon
7. Ballerinas w/coupon
8. Sweat Angels no coupon
9. Reverse Lunge w/coupon
10. Decline Merkin no coupon
11. Plank Jack no coupon
12. Burpees no coupon

You guessed it, 1, 2&1, 3,2, &1, and so on. As QIC noticed the time, as we approached the midway point, QIC decided to modify. He felt it necessary to make sure all gifts were received and we moved from 6 straight to 12 to get each gift in a final Countdown. With the beatdown space being approximately 1/3 of a mile path of sidewalk, we covered about 2-1/2 miles for the gift giving and receiving. What a glorious way to close the Christmas season a d kick off the New Year.

COT

Announcements : Discussion and invitation to the visiting PAX, to join us on our inaugural 2022 Coffeteria Crawl.

Prayer requests: Safe travels home for visiting PAX and families. Protection and healing for Buckner’s sister who has covid. Gekko’s dad. Moist’s father-in-law.

BOM

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Operation: Dog Park Take Over

  • When: 7.20.19
  • QIC: PEW
  • The PAX: @F3Memphis’ #Bottomless, Boots, Buckner, Sludge, Stretcher, Pew

The PAX rolled up to #TheAtlantis to greet a true #HIM!  @F3Memphis’ #Bottomless returned to check in with @F3MobileAL.  It was great to see catch up…it’s been almost a year since his last visit when he helped launch @F3MobileAL.  #TCLAPS After a quick greet the PAX grabbed their gear at the sound of “1-Min.”  Work ensued.

Conditions: 80, no too shabby

The Thang:

Disclaimer

Mosey to KNOLLWOOD Parkside

COP

  • SSHx20IC
  • TTTx20IC
  • WMx20IC
  • LBACX20IC
    • Backerdsx20IC
  • OHACx20IC
  • SCx20IC
  • Lungex20IC
  • BCx20IC
  • Merkinsx20IC
  • IMP Walkersx20IC
  • MT ClimbersX20IC
  • FKX20IC
  • SquatsX20IC
  • HDx20IC
  • HTx20IC

Mosey to field, Pair Up w/Block

  • CFTG – 100/w block
    • 1PAX runs to tire and back
    • Partner CFTG until complete
    • switch
  • OHP – 100/w block
    • 1PAX runs to tire and back
    • Partner OHP until complete
    • switch
  • TricepExt – 100 w/block
    • 1PAX runs to tire and back
    • Partner TRIExt until complete
    • switch

Mosey to Soccer Field

  • DIPSx20OYO
  • StepUpx20OYO (each leg)

Mosey to BURM

  • Elevens
    • MH (bottom)
    • Bear Crawl Up
    • Crutch (top)
    • Run down

Mosey to Dog Park (PAX were taunting the dogs -touche’ – Dogs are often found in #TheAtlantis leaving gifts for PAX. Typical, modified Merkins results)

  • InclineMerkinsx20OYO
  • StarfishCrunchx20IC

Mosey to curve

  • CRx200OYO (No, that isn’t a typo…200)

Mosey back to Flag

  • MARY
    • LowPlank Q’s Countx30
    • SidePlank Q’s Countx30
    • OthersidePlank Q’s Countx30
    • FKx20IC (called by Stretcher)
    • MODIFIED LOLs – LoLosx20 each side

COT

Announcements:

Prayer Request

  • Moist’s M
  • Sludge’s Son-In-Law, Daniel (lost father last night)
  • Bottomless’ time w/family and return safe travels

BOM

 

 

 

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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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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
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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