Tag: running

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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

 

Posted on

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

 

 

 

Posted on

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

Posted on

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

 

 

 

 

Posted on

Spooky Channeling of a Post-Halloween 2018 Block Party

  • When: 11.01.2018
  • QIC: Pew
  • The PAX: Reboot, Boots, Plunge, Sludge & Pew

5 PAX experienced the channeled blessing of this @F3LexSC Natan (@RangerF3) but YHC was just too inexperienced with the wienke to mimic the betterment.  However…lingering in the gloom was…drum roll, please…just enough Halloween hope leftover for @theAtlantis PAX to find the greatest treat of all: The Block.  The PAX were confused…assuming it was Christmas they inspected YHC in search of a belly full of jelly.  Upon closer inspection, and it was a bit difficult to determine…and quite awkward, I might add, for YHC, the PAX concluded that it wasn’t, in fact, Christmas, after all.  An @F3MobileAL roar erupted in the Gloom as it was concluded that the Great @F3LexSC Natan had showered us with channeled blessings of a block wienke!  The hour chimed and with the RangerSpirit the PAX conquered!

Conditions: 76 and Windy

The Thang:

Disclaimer and Count Off

Mosey to center of field

  • SSH x 15 IC
  • TTT x 15 IC
  • LBAC x 15 IC
  • WM x 15 IC
  • Imp Walkers x 15 IC

Mosey to Blocks

Elevens: (40mins)

  • Blockee
    • block crawl .5 of field
    • Lunge the other .5
  • Squat

Recover

Mosey to center

  • circle-o-blocks
    • Merkins IC (AMRAP)
  • FK x 30 IC
  • For @f3buckner
    • Jane Fonda x 30 LS IC
    • Jane Fonda x 30 RS IC

Return Blocks and Mosey to Flag

COT

BOM

Announcements:

  • 2nd F was a great success

Prayer Request:

  • Buckner’s family and M’s family
  • Boot’s family
  • Pew’s dad

 

 

 

Posted on

Tumultuous Thursdays

When: 10/18/18

QIC: Pew

The PAX: (the TriPAXta) Buckner, Boots, & Pew

Conditions: 63 degrees w/slight pond breeze. It was noted that long pajamas will soon be needed.

YHC attempted a vol.2 due to the need to fire off some steam due to the recent beatings received by the Stros…at home, no less!  Buckner rolled with class as his mumblechatter only pertained to the wienke and not to the foul sox from the night before.

Disclaimer

The Thang:

Mosey to center of field:

  • SSH x 20 IC
  • Windmill x 20 IC
  • LBAC x 20 IC
  • TTT x 20 IC
  • Imp. Walkers x 20 IC
  • HT x 20 IC
  • Alt. ST x 20 IC
  • AH X 20 IC

Elevens

  • Step Ups
  • Incline Merkins

Wilt Chamberlain

  • 100 LBC OYO
  • Run 94ft.
  • 100 Squats OYO
  • Run 94ft.
  • 100 FK OYO
  • Run 94ft.
  • 100 Lunges OYO

Mosey to Wall

  • BTTW (1min)
  • Al Gore (1min)
  • Mosey across field
  • Plank (1min)

COT

Announcements:

  • Drive Thru Prayer @ Westminster today @ 4:30p
  • Fall Festival @ Westminster on Friday @5:30p

Prayer Request:

  • Buckner’s stepmom
  • Boot’s family
  • Pew’s dad
  • Picket family had loved one died from cancer, pray for family

BOM – Thanks was given to PAX for #POSTING to make Pew better.  Way to hold the line, men!

 

Posted on

Locomotive and Hostile Sprays

2 PAX attacked the rumor of hurricane conditions in The Atlantis Gloom.  Sluffing off the cold stares of static jesters, YHC reeled in the PAX coming in hot.  An exchange of gloom greetings was in order, posted the shovel flag, who had succumbed to the fart sack at the last outing, and center field was taken.

Condition: 68 deg F w/a breeze off the pond

NO FNG’s nor disclaimer due to YHC (will correct the void)

The Thang:

Mosey to the center of the park (still sluffing off the glares of the jesters)

  • SSH x 20IC
  • TTT x 20IC
  • Imp. Walkers x 20IC
  • LBAC x 20IC

String of Pearls

  • (Legs) 1st stop – 10/20/10 Lunges, calf-raises, mountain climbers OYO
  • (Arms) 2nd stop – 10/20/10 Merkins, DIPS, CDD OYO
  • (ABS) 3rd stop – 10/20/10 HT, Crunches, AH OYO

Mosey back to the base of the first of many stairs.  PAX leaped over a locomotive that had inadvertently transgressed the path of THE ATLANTIS.

The Climb

  • Box Cutters @ bottom – 10 OYO
  • Calf-Raises @ middle – 20 OYO
  • Jane Fonda (L-side) @ top – 10 OYO

The PAX where ambushed by hostile sprays erupting from the ground.  Reminded YHC of when God watered the earth with a mist from the ground (Gen 2:6) so, the PAX considered it grace and accepted it as such.

The Decent

  • Jane Fonda (R-side) @ top – 10 OYO
  • Calf-Raises @ middle – 20 OYO
  • Hello Dollies – 10 OYO

Rinse and repeat: Conquered All Stairs around the Park

Time elapsed before YHC could call out the next stage of punishment: ELEVENS (MH/Burpees)

COT

Very fast Video Count-o-rama & Name-o-rama

Announcements:

  • Pleasantries and strong discussion about the weighty staring from the peanut gallery provided by the jesters.

Prayer Request:

  • Death Visors family
  • Buckner’s step-mom
  • Boot’s family
  • Hurricane victims

BOM, Prayer