Cellphone, CPR, and do not sue me, the school, or F3 and modify as needed- and I will try not to get us too wet– Chickens do not like water…..
The Warm Up
Mosey up to school entrance and back down to front of school for some light warm ups
20- Low Slow Squats
Groups of 3-4 for Indian running to large lot on backside of school for some group work- In your groups starting in middle of parking lot go to each corner of parking lot and complete the following ( BELOW- each member do what you can do until group reaches the desired number)when complete each set come back to middle for 10 Mike Tysons each person in group.
100- Bobby Hurley’s
Stay in group and mosey to back of school exit where buses depart – Indian run the whole way, once at exit in your group the complete the Dreaded BEAR CRAWL LADDER– plank in a straight line and the PAX in the back bear brawls to the front and ask fellow PAX to complete 1 merkin then Pax member in back bear crawls to the front for another round of merkins ( rinse repeat 3 times).
Mosey to entrance of school for another round of Bear Crawl Ladders- 2 rounds this time– Thought Damascus was going to hurt the Chicken when I called this out again– YIKES!!
Mosey on your own to front of school under the cover to keep our feathers as dry as possible for group work. Partner up for some light AB work. One partner run around island while other partner works on ABS below
100- Big Boys
100- Heels to Heaven
100- Gas pumps
Switch to different partner for some fun lunges. Partner 1 lunge walks in one direction while partner 2 runs in opposite direction once you meet complete 5 hand slap merkins- complete 2 rounds then switch for another 2 rounds.
Mosey to Flag Pole area for some set ups in the mud and dips – 2 rounds — 25 step ups and 30 dips
Mosey to front of school for 2 mins of Big Boy sit ups and 10 Column merkins
Mosey back to COT.
As always I really enjoy leading this group of men and leaders within our community– today we had 12 LEADERS on a wet start!!!. Heck of a job by all and I was very impressed with Centerfold and Brutus who came out to support the PAX and Mash while injured, these two dudes pushed themselves with a ton of AB work on a day that would have been easy to sleep in on a raining day– NICE JOB FELLOWS– Also is was awesome to see Radar back out with the PAX and very impressed with the progress- this was not a easy workout .. Zin as always brings everything he has got and was trying to lap everyone when running around the island- Showoff. Thank goodness I got Bottlecap during the AB partner work as I pretty much just laid there until he finished running knowing he would make up for my lack of AB execution.. Sorry.. haha —Schneider you continue to push yourself dude, hell of a job. Floppy Disk is killing it this dude is new to us and has been out multiple times since he started and he is hanging with the PAX, nice work man. It is always good when Legal-Zoom is out with the PAX when you are Qing since you never have to look back to find out where the PAX is cause you can hear that running behind you the whole time– dude can run for miles but sounds like he is stomping grapes while doing it.. I appreciate Damascus and Posse coming out to support the Chicken the OG’s where crushing it as usual even though Damascus seemed a bit angry on round 2 of Bear Crawl Ladder- Lastly good ole Recalculating , something was different in the air today- he seemed positive/happy and was killing it today– was it the weather or is this the new Recalculating for the new year?? hum…. hell of a job by all..
Tooth brushes and Tooth paste collect over next week for Ray for Hope ( PERFERABLLY not used)- See Bottlecap, Dana, Shop Dawg, Dancing Bear ( you night need to go to his house though).
Wishing Centerfold and Brutus a speedy recovery
Cellphone, CPR, and do not sue me, the school, or F3 and modify as needed- and do not leave the 6 as we are running a good bit today
The Warm Up
Mosey up to school large parking lot and do some plank work while waiting on the 6- elbow planks, regular planks, leg raise planks
15- Potato Pickers
Mosey from large lot of school up to the trail near the road and mosey to second entrance of Millbridge – low slow squats while getting soaked by sprinklers waiting on the 6– Kind of like a wet tee shirt contest WITH OLD SWEATY DUDES.. YIKES
Mosey to parking lot on right hand side ( near model home) for some ab work
25 Flutters, 25 Crunches, 25 Heels to Heave and 5 Big boy sit ups ( rinse and repeat)
Mosey to the start of the tread trail for some planks waiting on the 6 – elbow planks, regular planks and leg raising planks.
Mosey to top of hill to the first island for 10 Mike Tysons and 10 Bobby Hurley’s OYO- when finish run down to the 6 and repeat- Run back up hill to island and repeat continue until 6 is in.
Mosey from island to next island for 10 hand slap merkins and 10 Bobby Hurley’s- when finish run back to the 6 and repeat- Run back to island and repeat and plank until 6 is in.
Run back down to first island 10 Hand Slap Merkins and 10 Bobby Hurley’s and run back to 6 with 10 plank jacks and back to island for 10 hand slap merkins and 10 Bobby Hurley’s
20 Flutters, 20 Crunches, 20 Heels to Heaven 3 Big Boy sit ups on your own
Mosey to Clubhouse parking lot down the hill for the Worse EXERCISE ever..
Bear Crawl/Mike Tyson Jack Webb Style
4 Bear Crawl- 1 Mike Tyson ( goal 40 Bear Crawls and 10 Mike Tysons) YIKES
I still cannot complete this but I will get it– Thanks Deadwood for picking me up and making us finish it — I will finish this darn thing one day!!!
As always I really enjoy leading this group of men and leaders within our community– today we had 23 LEADERS!!!. Heck of a push by all. Good to see Bottle Cap back out fresh off injury reserve. Always fun Qing when you Dead Wood, Zinfandel, Dasher , Carb Load, and Twinkle Toes are around as it is like herding cats with this group of GAZELLES but they stuck with the plan and kept circling back for the 6 and kept working . Zinfandels angry voice came out again once or twice cause for some reason we do not like to use sidewalks when cars are speeding towards us, Bread Bowl got the wrath this time.. Guys we all need to do better with this if sidewalks are present..
ShopDog tried to Filibuster the announcements with a 3min and 40 sec speech on CSUP AND Clothes Folding- Damascus Called him out for trying to Filibuster … hahah
CSUP- Completely Stupid and Utterly Pointless exercises- CSUP will have 3 AO’S, 3 stations and a Coffateria in the middle – Vagabond ( 12 miles and 6 AO’s )
Clothes Folders are needed for Christ Closet- Please come fold some clothes if you have time.
Career Day Next Friday at Cuthbertson Middle School- Deadwood will be collect Pepsi for his Booth to give away to screw with Bottlecap- hahah just kidding..
Please continue to reach out to bring FNG’S out- especially veterans and neighbors – we have plenty of sites for all levels
Dana and Schedule C did their own workout – 8 miles with weights YIKES
2 New FNGS
John ( Marvin Middle wrestling Coach)- Greco is his F3 name
Jack he is Like 12 years old haha – Cauliflower he is Greco’s son
Run Flat brought them out
Thanks to Showgirl for taking us out.
The Chicken got called out of the bullpen today in relief of Recalculating having a hurt back, hoping for a quick recovery bro. When I pulled up today I saw that the numbers were lower than normal for a Flash workout and I started to think…….were they down due to the holiday? poor marketing on the site Q ( uhmm that’s me and Rockwell opps) ? The IPC challenge this past weekend? maybe it was none on the above and it was the GIGANTIC SPIDER in the darn parking lot had us BIG OLD BAD F3 guys a tad scared while also being intrigued like we were school kids…. YIKES that was one big spider.. At one point during the workout I might have overheard a PAX member say we should get a saddle for that spider so Goodfella can ride him…..
Cellphone ( We are know Mad Dogs code for his watch now– auction starts later on GroupMe to the highest bidder) , CPR, and do not sue me, the school, or F3 and modify as needed especially if you did the IPC ( GoodFella)
The Warm Up
Mosey around parking lot to in front of the middle school and circle up
15 Low Slow Squats-
15 Imperial Walkers
15 Potato Pickers
and we are off…..
Mosey from the school lot to the start of the path carefully making sure we do not come anywhere near the BIGGEST SPIDER EVER…
Bear Crawl Ladder–At start of path break into 2 groups 4 PAX in each group and start in a plank position in a straight line facing forward. The PAX member up front says down all member of his group does a merkin, once finished the Pax member in the back Bear Crawls to the front- rinse and repeat process until each Pax member Bear Crawls 3 times– No a good way to start- Yikes!!
AB Monday- Mosey to midway point of path for a little tummy work
15- Flutters in Cadence, 15 crunches in Cadence. 5 Big Boy sit ups OYO, 15 Heels to Heaven in Cadence- Rinse and Repeat 1 more time
Mosey to transporter shed for some little wall work
100 Air Press single count, 50 air jabs- then run to first light up trail for 3 double merkin burpees- rinse and repeat 1 time – then this strange unidentified object was hobbling down the path towards us like a weird walking old man — what is it everyone ask????—– ( BAMMMMM ENTER DEADWOOD after the IPC this weekend)
25- heels to heaven in Cadence and 5 Big Boy Sit Ups
Mosey up toward bus lot stopping at next path for some more ab work
15- Flutters in Cadence, 15 Crunches in Cadence, 5 Big Boy Sit ups OYO, 15 Heels to heaven in Cadence
Mosey up path to circular island for some merkins on the curb-Plank up on the curb for some merkins slide overs– hands on curb in a incline position then do a merkin and slide over on curb ( 10 times right then 10 times left).
Mosey to the middle of the school to the benches for some Dips baby Dips.
50 dips and run to school then lunge walk halfway back
40 dips with right leg out- run to school then bear crawl 1/2 way back
40 dips with left leg out- run to school and run back to bench area
15 Flutters in Cadence, 15 crunches in Cadence and 5 big boy sit ups
Mosey back to circle island for some merkins on the curb- 5 to the right and 5 to the left.
Mosey back to transporter shed area
15 heels to heaven, 5 big boy sit ups
Mosey up path with few minutes left stop 1/2 way up for 10 merkins before getting back right at 6:15 so we can hurry up and wait on the Ignition crew for 2-3 minutes
Today I wanted keep mileage fairly low but keep moving while throwing in some goo ole fashion tummy work. Although our numbers were low today the group pushed through and for Deadwood and Good Fella to even show up after what they complete this weekend is insane- nice work fellows. It is great to see Big Ten back in the mix on regular occasions as I think the real reason he is back is he missed us. Schneider you continue to push yourself at every workout and dang dude you were sprinting at the end, nice. Thanks for allowing me to lead this group this morning..
Many Pax’s are sore this morning- has anyone ever seen Deadwood and Good Fella being the 6’s? 6 of the 8 people at Flash today can say this was true so if they deny it we have proof– If these two guys were this sore I can only imagine what the others fell like- Hell of a job to all who participated.
Thanks to Good Fella for taking us out as well as sharing a truly inspiring Hope Challenge about where he was in life 10 years ago verse were he is now and how F3 and finding religion has help him tremendously. Heck of a way to bring Hope Challenge to its end…
After being strong armed by Banjo into taking a Q at Chiseled I was glad 13 great men showed up at the workout this morning. I must say the Chicken had butterflies as it was his first Q at Chiseled!! But as any good Q does for his first time, he shameless steals ideas from other Q’s . So without anyone knowing he flew into and perched up at Wedding Singers Q last week at chiseled and stolen many ideas– hahah — cannot trust those darn Chickens !!
The Warm Up
Grab your TWO BRICKS that will be with you all morning
15 low slow squats with bricks in hand
15 merkins while planking on bricks
20 Mountain Climbers
Lap around Mount Chiseled with Bricks in hand
Partner up for some gear work !!
5 Stations set up and each station has 3 exercises ( 1min and 15 secs each exercise and rest 15 secs)– we all did 7 stations
Station 1- P 1Sledge Hammer on Big tire/ P2 lunge walk with Bricks/ together 10 hand slap merkins with bricks and 10 squats with bricks.
Station 2- P1 Squat jabs with bricks/ P2 Merkins on bricks as many as possible/ together 10 hand slap merkins with bricks and 10 squats with bricks.
Station 3- P1 curls with dumbbells /P2 Run 40 yards (ish) with bricks and do a burpee and repeat/ together 10 hand slap merkins with bricks and 10 squats with bricks.
Station 4- P1 tricep curls with cinder block/P 2 run 40 yards (ish) with bricks and do a burpee and repeat/together 10 hand slap merkins with bricks and 10 squats with bricks.
Station 5- P1 sandbag burpees/ P2 run 40 yards (ish) with bricks and do a burpee and repeat/ together 10 hand slap merkins with bricks and 10 squats with bricks.
After the station work we had 4 minutes left– Time for the Merkin Bear Crawl Ladder with BRICKS!! YEEHAWW
The PAX breaks into groups of 3-4 members and line up in a plank line front to back while planking on their bricks. The Pax Member in the back bear crawls on his bricks to the front of the line and the whole PAX in the group does a merkin together– Continue this until all PAX complete three Brick Bear Crawls ( ugh)..
As always in was a great pleasure leading a group of men like this and I appreciate Banjo asking me to step up. The PAX worked hard today as usual and everyone pushed themselves.
Just a little side note I almost got us kicked out of chiseled today– While getting out of the chicken truck to load the gear I notice my truck was still moving. So apparently I was so excited to get gear loaded up I forgot to put truck in park.. I had to run and jump back in the truck and slam on the brake ( came about 5-6 ft ) from running head-on into the transformer.. That would have been a great story but most like would have got us kicked out.. whewww. Now that would have been ironic though, getting kicked out of a site for blowing up a transformer and one of the site Qs is Fusebox?? hummm
3rd F opportunity Five stones 7am Sunday- (Philippian’s 1) does not matter where you are in your faith walk– come out..
Watch Tower is moving to New Town starting June 4th.
Gerber has Q tomorrow at Floater and it is birthday tomorrow. Good Luck!!
6 great men showed up at the workout this morning at Conviction. The group was small but they all pushed themselves in a a fast pace mix bags of tricks the Chicken had up his Feathers.
The Warm Up
2 laps around island to make sure no man was left behind
15 low slow squats
20 imperial walkers
20 Mountain Climbers — and we are off…..
Small run around parking lot to long road coming into school
Run towards island at every other light pole do 3 burpees ( 10 poles)
Run back to start and alternate sprinting and relax run ( do this twice)
Mosey to front of school for some bear crawls ( love me some bear crawls)
bear crawl from gate to stop sign – 3 merkins, bear crawl from stop sign to light pole- 3 merkins, bear crawl from light pole to light pole – 3 merkins. ugh….
Mosey to Play ground area or otherwise called Chucky’s playground by Tubberware for some partner work-
partner up and one partner lunge walks while other partner runs around track, when he catches his partner 3 hand slap merkins then continue- each partner does two laps.
Mosey to covered area near buses and get in groups of 3 for the bear crawl/ merkin/ plank ladder– all partners are in plank position in a line from front to back all team members do a merkin then guy in back bear crawls to front then team will complete another merkin- all guys need to bear crawl 3 times.
Mosey around buses then get in group to complete merkin/air presses- jack Webb style- 1 merkin/ 4 air presses – got to 10 merkins and 40 air presses.. NICE WORK..
Mosey to front of school for one last press before time is out
Wall squats/Squat/Jabs- Jack Webb style– wall squat to full squats 1 squat/4 jabs- got to 10 full squats and 40 jabs– just in time.
The lunges around the track and the burpee ladder pretty much ruined my day but I am proud to have led such a great group of guys this morning. Few learnings from todays workout-
Tupperware- has only one speed and does not fully understand how to run slowly
Rubbermaid- should always be counted on to pick up the Q when he is out of breathe and cannot count anymore – thank you
Hermie- although has missed a few workouts still has it and pushed himself today- great job man
Bonhoeffer- 3rd time working out with this man and he always impresses- dude killed the lunge walk
Woody- 1st time working out with him and hope not the last, he pushed through and he is no stranger to killing the bear crawls unlike me.. hate them..