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Al Gore Year 1 Manniversary, The Hub, 3-Dec-2020

WARM UP

  • Hip circles, x5 IC, ea direction 
  • Motivator, 1-5 IC
  • Perfect squat x15 IC
  • Bean picker x10 IC
  • Hillbilly x15 IC
  • Toy soldier x10 IC
  • Motivator 6-12 IC

THE THANG

Coupons to the house

  • Alternating lunge twist w/coupon x20 IC
  • Partner: Power tricep dip (think Power Merkin) x15 IC
  • Double Merkin burpee x5 OYO
  • Alternating side lunge curl x20 IC
  • Power tricep dip x15 IC 
  • Double Merkin burpee x5 OYO
  • Jump twist, left, x20 IC
  • 1-armed row x10 IC 
  • Jump twist, right, x20 IC
  • 1-armed row, other arm, x10 IC
  • Colonel Trautman (partner relay, 3 pull ups, 10 merkins, chilly jacks x10 cc then chillcut), 7:00 minutes
  • Global warming (circle of death, Al Gore shuffle w/ intermittent exercises), 4:00 minutes

Return to the flag (keep coupons)

MARY

  • Dolly w/ coupon hold, x15 IC
  • J-Lo x10
  • J-Lo, other leg, x10
  • Homer to Marge to Mr Burns, x3 IC….. ran out of time

MOLESKIN

1 year in the books, although it was partially virtual due to COVID and interrupted for a couple months with work. In hindsight, COVID isolation workouts are not so bad but the inability to work out due to work schedule was absolutely miserable! 

Coming back after a couple months of absolutely zero exercise was a challenge to say the least. It’s a good thing I don’t have to wear jeans every day b/c right now a few of those pair are kinda tight!! 

I am thankful for the blessing this group is and for the encouragement each of you provide in your own way. You guys serve as the catalyst challenging me (making me challenge myself) to get better every workout. 

“Physical strength is measured by what one can carry; spiritual strength by what one can bear.” -John Wooden

BACKBLAST 12/1/20 The Hub – Monkey Humper Ladders

8 PAX posted at The Hub this morning. What did we do?


Warm – Up

Bean Picker – 10

Monkey Humpers – 20

WindMill – 10

Burpees – 5

Monkey Humper – 20

Parking lot lap

The Thang

Go the parking Lot by the Dumpster and by the gravel lot

Suicides 10 lines/while waiting do 100 bench press

Ring of Fire Concept/Holding a Superman until the person in front of you calls your name. 

Suicides 10 lines (again)

Ring of Fire with Superman 

20 Monkey Humper

Suicides 10 lines

Ring of fire with Superman

30 lbc

Monkey Humper 20

Leave Coupons and Go the the Gary Sportsmans Club

Pinkie Pie 1-5 5-1

Lbc 30

Pinkie Pie 1-5 5-1

Lbc 35

Monkey Jumper 15

Run over to Coupons then to flag

MARY

Superman -30-40 seconds

Superman -1 min

WW1 10

Uppercase ABC

Lowercase ABC

Superman -30 seconds

Flutter Kick -20

Freddy Murcury -10

Moleskin – thank you everyone who posted in the cold this morning. Where was everyone? Glad to see The Mick.

NEIN!

Date: 11/28/20
Q: Fonz
Pax: Atticus, Thunder, Lights Out, Bozo, Optimus, Dr Freud, Han Solo, HHH, Mufasa, Scarecrow, Class Act, Campbells, Spur, Fonz

14 Pax posted to help me celebrate my 9th manniversary with F3. The standard ruck & run happened beforehand, but, of special note was Han Solo’s 100th 5K run this AM. TClaps! We did the following:

Warmup:
SSH X 50 IC
Imp X 25
Windmills X 10
Squats X 10
9 Jump Squats

The Thang:
9 Corners.
9 Locations around the campus with the following exercises.
FAST MOSEY WITH COUPON OVERHEAD BETWEEN STATIONS (or, at least try)


1. 9 Burpees
2. 9 Burpees, 9 Squat Jumps
3. 9 Burpees, 9 Squat jumps, 9 Merkins
4. 9 Burpees, 9 Squat Jumps, 9 Merkins, 9 Lungewalk steps each leg out & back (18)
5. 9 Burpees, 9 Squat Jumps, 9 Merkins, down the hill, 9 Lungewalk steps out, 9 Curls, 9 Lungewalk steps back, up the hill.
6. 9 Burpees, 9 Squat Jumps, 9 Merkins, 9 Lungewalk steps Out & Back, 9 Curls, 9 Pull-Ups, 9 Skull Crushers
7. 9 Burpees, 9 Squat Jumps, 9 Merkins, 9 Lungewalk steps Out & Back each leg (18), 9 Curls, 9 Skull Crushers, 9 Complex
8. 9 Burpees, 9 Squat Jumps, 9 Merkins, 9 Lungewalk steps Out & Back each leg (18), 9 Curls, 9 Skull Crushers, 9 Complex, 9 Traveling Burpees with ascending push-ups.
9. 9 MO7S (Down & Back is 1)

Mary:
LBCs X 9,
WW1 X 9,
Obliques X 9 each side
V-Ups X 9,
Low Flutters X 9,
Low Dolly X 9
Plank it out.

Moleskin:
Spur asked me this morning what my favorite F3 memory was. It’s the moments we spend together training for events, both running & rucking. We have a shared goal, and the fellowship throughout is heightened by the pending experience. The events themselves might not be the best part, but training together for them has always been my favorite thing.

As I look back upon 9 years of doing this, I realize I should be in better shape. Though, how bad a shape would I be in without you? You guys make 9 years of not sleeping in worthwhile. It’s an honor and privilege to lead you this AM, and I suppose I won’t quit now. Maybe I’ll retire at Year 10…

Surprise Q at The Hub

November 24, 2020

14 Pax posted at the Hub for some snow filled fun at The Hub. The weather could’ve been worse with rain instead of snow so I’ll take it.

Warm-up

Windmill 10 IC

IST 10 IC

Forward and backward arm circles 10 IC each

Bean picker 10 IC

Perfect Merkins 10 IC

Perfect Squat 10 IC

Parking light lap

The Thang

Head to the portico

1 to 12 motivators

Elbow plank ~ 90 seconds

1 to 7 Jack Webb

Parking lot lap

Grab your coupon and mosey to parking lot

10 to 5 / 5 to 10 ladder curls and overhead press respectively with 50 yard down and back after each set

Coupons back to portico and parking lot lap

Block complex 20 IC

Parking lot lap

1 to 7 pinky pie

Parking lot lap

Mary

Low flutter 20 IC

LBC 20 IC

Low Flutter 20 IC

Freddie Mercury 20 IC

Superman ~ 30 seconds three times

Bean picker 10 IC

Elbow plank to time

Moleskin

Maybe it was not the surprise you were hoping for, but we had a good show even with the snow. I love the snow boot camps as they tend to bring some brightness to the gloom. I thought about snowball shenanigans, but decided it would get a little dull with it.

PS I forgot prayer requests (again) so if you have something I can pray over, please use the comments.

The Mick’s Let Your Aches Heal

BACKBLAST 11–19–2020 – The Mick’s Let Your Aches Heal

Weather – Cool, lite clouds, amazing painted sky in the east when we finished – we did pause and admire it

Pax – (10) The Mick (Q), Atticus, Thunder, Al Gore, Lights Out, Pac Rat, HHH, Campbells, Dr. Freud, Scarecrow 

Warm-up (10 min)

15 Arm Circles each direction

15 Abe Vigoda (windmills)

15 Bean Pickers

15 IST

15 Hillbilly

15 Toy Soldiers

15 Perfect Squats

Light Pole Lap to the parking lot next to the cars

First Thang – Bear Crawls and Merkins to 100 for the Chest

Line up on Curb

10 Werkins – Bear Crawl two parking stripes – 10 Merkins – Bear Crawl back

Repeatto – 5 sets total – 100 Werkin/Merkins overall

Mossie to Side yard of church by hale bales – Pair Up

Second Thang – Dora for the Legs

Dora – Pax 1 runs about 20 yards only, while Pax 2 does the work – Idea is to turn the work over quickly so that it seems like high intensity work – short run with work mixed in quickly

The work

150 Dips – modify to 100

200 Step-ups – modify 100

150 Lunges – modify to 80

Third Thang – Hill Work for the abs

Warm-up with 25 Rocky Balboa

Bottom of hill Side Crunches 10 each side

Bernie Sanders up the hill

WWI 15 at top of hill

Mossie downhill

Repeat 4 sets

25 Rocky Balboa 

Mary

10 Thoracic Spine each side (Right Ell to Left Ell, then right ell to sky.  Repeat left side

E2K Elbow to Knee, 10 each side

25 Rocky Balboa

20 Donkey Kick

20 Bird Dogs

Prayers and Moleskin

My summary of our prayers for the morning is also my Moleskin for the day.  Our prayers were very full, our hearts seems heavy to a person.  Almost every Pax had family or friends with some medical issue.  Two had family members going through heart surgery that day. Several had Covid issues.  Others had other illnesses.  Through the sharing of prayer, we bonded that morning.  That bond felt special to me.  We talked briefly about the workout and it was a good weekday morning, go to work workout … not too hot, not too cold, just right.  We moved fast and worked as individuals and as partners.  We had mumble chatter and that is always a great thing (yes even more than Atticus joined in).  But the amazing transformation, for me was how we all seemed to take on each other’s story that morning.  We were genuinely interested and concerned.  Maybe because we were only 10 in the group.  Still it just shows we can be stronger together and there is power in the Spirit and the work of the Spirit in F3.  Love you brothers.  Stay safe … and of course … pray without ceasing and then “rock (metal) on”