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Bozo

2/2/21 The Hub Frozen 2- still not quite to plan

PAX: Fonzie, Scarecrow, Mr. Incredible, Bozo, The Mick, Fight Club, PT, Optimus, Taxman, Atticus, Thunder, Dr. Freud, 4howa, Lights Out, Campbells (QIC)

Actually not bad weather this mornings as 15 PAX gathered around mounds snow surrounding the parking lot. I was a bit late from scoping out various spots in the proper looking for packable snow. With no luck on the snow I sprung into action (with a bit of a chip on my shoulder from a second failed Q with no snowman building. Here’s what we did instead.

Warmup

20 ic side straddle hop

lot lap (high knees, Carioca, butt kickers)

15ic windmill

15ic IST

15 ic bean pickers

15ic perfect merkin

15ic perfect squats

The Thang

mosey to East side of lot

Suicides 1-10 merkin/ jump squats

mosey to NE corner of lot

( not all in order)

10ic praying mantis

10ic plyometric lunges (Campbell’s dance party)

10ic scorpion dry docks

25ic squats

25 ic two arm rows

15ic Snowball Skull crusher

15ic Snowball military press

15ic Snowball curls

15ic Snowball swings

15ic Snowball thrusters

15ic Snowball incline merkins

15ic Snowball front raise

15ic Snowball reverse lunges with twist

15ic Elf on the shelf squat with top right/bottom left

Mary

15ic Russian snowball twist

15ic Snowball Pilates

plank

Moleskin

Well this was most of the snowman Q with the official kick off of making snowmen. It was cute at the end when we stacked our snowballs it looked a little like Olaf. I was a bit upset when the original plan wasn’t going to work again but quickly cooled off when I remembered who I was working out with. I do love this group and how we are in it with each other even when things don’t go to plan. It has been said many times but it is a privilege to lead this group. Great job by The Mick and Fonzie for choosing the big balls and representing for the Respect crew.
In the end we got a decent workout and had a little fun. That’s what I love about F3. Until next time SYITG

BACKBLAST, The Hub, 30-Jan-2021

WARM UP

  • Good Morning x6
  • Motivator 10-5
  • Perfect Merkin x6
  • Perfect Squat x6
  • Imperial Stormtrooper x10
  • Church lap, assemble near island east of portico

THE THANG

  • Mike Tyson x8 IC
  • Suicide 2/4/6 lines, 25 LBCs, repeat for x2 total, Al Gore WYW
  • Mike Tyson x10 IC
  • Suicide 2/4/6/8 lines, 25 LBCs, repeat for x2 total AG WYW
  • Coupons to the house, circle up
  • Deconstructed Coupon Complex ladder, continuous movements, x10 IC
  • 1-handed coupon swing x10 IC
  • Other hand
  • Burpees x5 OYO
  • Deconstructed Coupon Complex ladder, continuous movements, x5 IC
  • 1-handed coupon swing x6 IC
  • Other hand
  • Burpees x5 OYO
  • Mosey to top MO7S hill
  • Reverse inch worm w/Merkin down, bear crawl up (timed; end at 07:30)
  • Mosey to grass near hill to pull up bars
  • Colonel Trautman (Dora, P1: 3 pull ups, P2: 10 Merkins, 20 Chillyjacks, Chillcut) end @07:45
  • Coupons to the flag, keep coupons, circle up

MARY

  • Horizontal Fire Hydrant w/ coupon x12IC
  • Other side
  • Pickle Pointer w/ coupon x10 IC
  • PP w/ coupon, heels further out x10
  • Cumberland County Viaduct x12 IC
  • Other side
  • No-handed Pickle Pounder x12 IC
  • Perfect Merkin x5
  • Perfect Squat x5
  • Slow Twerkin, 4 count transitions & holds, x5

MOLESKIN

This was a 1 Year anniversary celebration of my F3 VQ. I repeated a portion of the same workout, had a couple changes, and stretched it out to 1 hour being a Saturday.

The 1-armed swings were for Lights Out b/c he always comments so favorably on them 🙂

The Horizontal Fire Hydrant was for Atticus b/c one day he smirkingly said “with your coupon?” to someone calling the Fire Hydrant…. well today the answer was Yes 😉

I like the Twerkin as a cool down. I’ve always called them my ‘yoga cool down’ but then actually found them listed and described in the F3 Exicon. The Exicon alludes to a smooth continuous movement. The slow & hold movements are my gift to you 🎁

The COT included reflection on trusting God in our times of trial, “Why are you afraid? Have you no faith?” (Mt 8:26) Faith enables us to relate to God rightly and confidently, with trust and reliance, by believing and adhering to his word, because he is utterly reliable and trustworthy. 

Turning Up The Heat @ The Hub

Date: January 26, 2021

PAX: Al Gore, Atticus, Bob Villa, Bozo (QIC), Campbells, Editor, Fonzie, HHH, Mr. Incredible, Thunder

10 PAX avoided the snow plows and slid into The Hub for an early morning beatdown led by YHC. We did the following:

Warm-a-rama

SSH X 15IC

Moroccan Night Club X 15IC

Hillbilly X 15IC

Bean Picker X 15IC

SSH X 15IC

The Thang (Part One)

Farmer’s Carry (not Fireman’s Carry – thank you Editor and your unwilling model for showing YHC what a Fireman’s Carry actually involves)

Partner One grabbed both coupons and started making way to the south retention pond going around the east side of the church.

Partner Two stayed back and did 10 perfect squats then moseyed up to Partner One to switch roles.

The Thang (Part Two)

10-1 Perfect Curls / Perfect Merkins ladder

Mosey downhill (or Penguin Slide for some) / Bear Crawl uphill

Repeatto Farmer’s Carry to the north hill going around the west side of the church.

The Thang (Part Three)

Circle up with coupon or ruck for Ring of Fire

Shuffle left and right on QIC’s command

Perfect Squat X 10IC

Shuffle left and right on QIC’s command

Coupon Complex X 10IC

The Thang (Part Four)

Line up at hill facing towards MO7S

7-1 Military Press / Side Straddle Snow Angels ladder

Mosey downhill / Quadraphelia (apparently not “quadrapalegia” as YHC called it initially) uphill

Mosey to flag then detour to forest grove area on west side of church to avoid rapidly moving snowplows

Mary

Each exercise AMRAP for 60 seconds with ruck/coupon

Flutter Kicks

WWIs

Overhead Press Hold

Merkins

Ruck Swings

Moleskin

Quite honestly I did not know what to expect going into today as I have not participated in many snow-covered beat downs, let alone lead one yet. Appreciate the advice from Mr. Incredible yesterday to push through with what I had planned and just modify as necessary. I came close to changing our initial ladder out of concern we would have a tough time keeping traction up and down the hill but it seemed to have worked okay. The penguin slides down the hill I saw seemed to be intentional…

Definitely showed my rookie status again by misnaming a couple of exercises and losing my breath on the cadence count for our first Coupon Complex. Another opportunity to learn and improve, as I hope to do with each time I have the humble honor of leading this group of HIM.

In between the fun and laughter of sliding around, critiquing our Side Straddle Snow Angel artwork, and pegging Thunder with snowballs, I hope everyone got a good challenge today.

Until next time…

SYITG,

Bozo