8 Pax braved the rain to head to the Club for a little exercise. The staff eagerly awaited their arrival and had a special guest Q on tap. In the eternal quest at Bushwood to innovate and bring the members the new experiences they demand, I introduced the first iteration of Q Automation EVER at F3. Her official project code name is AIQ (Artifically Intelligent Q) or Joyce. Why Joyce? That’s what the Club Manager wanted to call her. I asked for some naming ideas and One Star came up with Joyce. He mumbled something about a lunch lady he fantasized about and she was named. More on Joyce shortly.
As would be expected at Bushwood, One Star arranged for the rain to hold off so the members could get their rounds in. He is of course an excellent Club Manager. Two quick laps around the parking circle. Gave the DICCS. Quick warm up. A little squatting, calf stretching, imperial walking etc. The usual. Time to get the members off to the covered veranda for their exercise session.
Mosey to the covered veranda. Quick setup of the stereo equipment and a brief for the Pax on what was in store. This was the first introduction to the concept of Q Automation and Joyce. Let’s call this Q Automation 1.0. With the rain and the need to keep the members dry I wracked my brain last night about what to do. Tabata is an old favorite. I thought how great would it be if I could just hit a button and have the workout led by technology. I focused on the playlist and let AIQ (Artifically Intelligent Q) craft the workout. This is what Joyce came up with: All Workouts were 40 seconds of action and 20 seconds of rest. 3 Tabatas in total with 2-3 laps around the track between.
Repeat the above x2
Tabata 2 – Butt and Thigh
Tabata 3 – Upper Body
Repeat the above x2 I know many of the terms above are foreign to you. It was pointed out to me that in the next upgrade to AIQ, she needs to be coded to learn the F3 Lexicon. The Pax were all very appreciative of the soothing even sexy quality of her voice. It took only minutes before the Pax would only respond to Joyce and asked me to stop interrupting her. The next full iteration of Q Automation will likely also introduce the automated warm-up. Stay tuned for exciting developments.
All in all it wasn’t a bad morning weather-wise. We still managed to get some running in and a full-body workout.
19 Pax came out for a good beat down today at Flash. Seeing as I failed to write a backblast for the Nesbit 300, I figured I would fire up the Cuthbertson 300 and get everyone tuned up, so to speak, for their week.
Gave the DICCS. No warm up. We warm up on the move. Let’s get after it. Paula Abdul down the backroad to Transporters Shed. 10 Merkins at each 2nd light, run back one, then advance two. Wash, rinse, repeat until you make it to the Shed. Plank it up and wait for the six.
Pair up with something resembling a Gazelle (slim pickings in this crowd 🙂 Grab a lifting rock and prepare to fire up your engines for the Cuthbertson 300. Partner one runs to the top of Bus Hill to the portico and runs back down. Partner two does the exercises. 100 curls, 200 overhead press and 300 supine bench presses.
Next up on the docket – Lieutenant Dan’s. Tupperware was next to me and let me know he had just done these at Commitment on Saturday. Even better. 1 Squat and 4 Backward Lunges. We went around the circle up to 10/40…took a 10 count pause…then back down from 10/40 to 1/4. For those of you that want the math…you did 110 squats and 440 backward lunges.
Mosey back up the back road to the start, stopping at each light for 10 single count flutters. Circle up at the start where Shake and Bake led us in heels to heaven for the remaining 1.5 minutes.
Well the lack of a proper circle warm up was not a fan favorite. I caught some mild grumbling. I’m totally okay with that. The only Marine you have to worry about is the one who isn’t complaining. I think everyone had a good workout. Goodfella had both 2.0’s with him which was nice to see. Flash is 3 foot tall beast.
Well, YHC had a lot of work to do today. Never one to cower when I failed at something, I had some redeeming to do for missing my last Asylum Q. What better way than to hit the Q with some Blimps and Bombs. So, lets get going……
Run to each of the four corners of the PetSmart parking lot – # @ each corner. Individual exercise, civilian count and stop at the end of each lap to begin the next as a group.
B – burpees 10x
L – lunges 20x
I – imperial walkers 30x
M – merkins 20x
P – plank jacks 25x
S – squats 30x
10 Count breather
B.O.M.B.S. – consisted of Burpees (25x), Overhead Press (50x), Merkins (75x), Big Boy Sit-ups(100x), and Squats (200x). Partner up. PAX 1 does exercise while PAX 2 runs. Continue alternating until all exercises are complete.
Those little gems ate up the entire 45 minutes. I picked these up from a workout in Sarasota a week or so ago. Based on the grumbling it appeared to hit the spot. Thanks for ShopDawg for taking us out. Prayer for Goodfella’s upcoming international trip.
Bear Crawl Bridge
Twelve pax braved the unseasonably cold morning to face Bear Crawl Bridge. While Watchtower isn’t a new AO, we’ve been discovering new pleasantries to entertain the Pax with. Today was no exception. Variety is the spice of life as they say.
Today was about new beginnings. This is a tough crowd that demands fresh F3 experiences. I mean let’s face it, the Pax in this group fixate on discussions about “man touching” and insist that if it has nipples “it can be milked”. You don’t leave Pax like that idle to their own devices. Am I right or am I right? A good Q recognizes the peril in that and quickly seeks to begin the beat down. Taking a page from the AMRAP, we played with a trial run of an AMRAP”ish” solo course.
So, note to self at the conclusion of this experiment was that we should have repeated 4-5 times instead of 3. However, that left time to play.
Still some time left on the clock!
Finally, we burned up the remaining minutes and circled up for some brief Mary
Good muscle warm up by running all the way around the school. Disclaimer. Then 25 Side Shuttle hops, 10 potatoe pickers, 20 civilian count merkins, 20 side shuttle hops, 20 mountain climbers and then old school 10 8-count body builders thanks to the fighting men of the United States Navy.
Paired up for 40 burpees and 80 squats with partner running. Then moved to the parking lot for the Serpentine of Doom. 10 speed bumps in sperpentine pattern doing 6 incremental single count mountain climbers on each one up to 60 on the last. Moved to next location for a little laydown rest of 11’s supines and flutter kicks. Moved to next station for 50 & 100 of jump ups and deps. Then up the hill for a good old fashion brick workout followed by a run through the woods. Then modified parking lot suicides and push ups. Ran back to the front and with a little bit of time left Good Fella helped out with some Jack Webs which crushed those mortles among us. Then one more lap around the parking lot to much grumbling and crossed the finish line exactly at 0730.
Sign up for Brolympics on 2/24
SNF Run Jen Run race on 3/3
*Posted for Delta
The Waterfall Workout
Ten pax showed up for the debut of the waterfall even with a threat of rain in the forecast. For those that never played this wonderful drinking game in college, you get in a circle, all start drinking at the same time, and then one by one stop. As you can imagine, the last person gets screwed. I adapted this game to today’s workout.
Debut of waterfall. Station work being relieved in a slow rotation. Rotate by 10 partner clap Merkins. Rest of stations continue work until relieved by the group in front.
Half way through I decided 10 partner claps merkins was aggressive (since it actually turned out to be 20 – 10 to be relieved and then 10 to relieve the next group) so I dropped to 5 partner clap merkins.
Once station work was done we moseyed to the bridge for walking lunge followed by jail break to the wall for more waterfall station work. This time we rotated each group by telling a joke, funny or embarrassing story. That lasted two rounds before I decided it was taking too long to rotate (or in reality that none of the pax were really funny….with the exception of Bread Bowl: why do sea gulls not fly in the bay. Because they would be called Bagels). Solid work young man.
Final Round was one group Partner Push & Pulls (of course we are going to do this when I Q, it’s a guaranteed exercise combo) while the other 4 groups did a called out exercise. I forget all the exercises we did, but it included a lot of abs, squats, merkins, and burpees. Towards the end I did start yelling out Wolfpack instead of the count number. Hollywood said “that’s not a thing” yet I still managed to get a few pax to join in. Surprisingly Bread Bowl jumped in with some “Wolfpack” yelling. I did get a kick out of seeing Dough Boy cringe with every “Wolfpack” being hollered by his boy. If we could have only had Swamp there to harmonize- it would have been glorious.
By this time, many pax were begging for it to end – yet we still had 10 minutes. Mosey back to bridge, walking lunch with T Claps while we waited on the 6. Mosey back to school side entrance and more T Claps while we waited on the 6. Finished out with a Jailbreak to the front entrance right as the sky’s opened up with a down pour – just as I had planned!
9 PAX posted at Watchtower on a beautiful, balmy, 28° morning. Sometimes in life all you need is a little context to help you put things in perspective. For us it was the recognition we could be sucking wind in single digit weather with a 10 mph breeze. There was a little extra spring in everyone’s step and they were happy to be out from the oppressive cold.
The usual..nothing real creative here –
After the warmup lap, disclaimer and COP warmup we moseyed to the alcove on the side of WHS. There we paired up and each duo completed the following while the non-working partner ran a full parking lot lap:
Next up we moseyed to the stairs at the back of the school for 4 sets of alternating calf raises (heels out, heels in and regular) with a lap around the sidewalk circle to start each set anew.
The next mosey brought us to the low wall outside of the stadium for:
Mosey on to the visitor side bleachers for the obligatory bleacher run……..up and down every aisle.
On to the brick outhouse behind the bleachers for some wall work:
Start the mosey back to the COP area….short break at the bridge for a lunge walk across. Moseyed on to the left side of the school covered area for 25 dips on the benches and……..
….back to the start for 3 minutes of Mary. I know Posse had us do box cutters and from there the last two exercises are blurry.
The turnout was light, but given there were a lot of Dawg’s licking there wounds from staying up to late to see Bama Roll over Georgia…it was to be expected. Any and all GroupMe users woke up to 897 unread postings from PAX half-in-the-bag commenting on the game. The shots fired at Dirty Bird were enough to break his #Unoffendable bone and cause him to disavow the GroupMe Playhouse. We all know though that he’ll be back. No one can stay away indefinitely. That’s all for now…peace out.
– Mad Dog
17 Pax posted for a good old fashioned Merkin heavy beatdown. Clearly favoring my personal likes and dislikes this workout was heavy on upper body exercises and short fast runs. Any time the Pax were gathered in close proximity there was the distinct smell of Fox’s Pizza Den and Dreamcatchers wafting about. Clearly many of the Pax parents didn’t warn them about posting pics while they’ve been drinking as the #playhouse holds evidence of a late evening for many. However, in true F3 fashion Dreamwreckers was not able to claim any victims and keep them away. With a quick warm up and the usual legal disclaimers out the way we moseyed to the start of Cutty’s service road to the back fields.
1. Ran the back service road, stopping at each light to do 5 burpees. Ended at Transporters office for some wall work.
2. Grabbed wall for 30x wall squat air press, 15x squat jump’s and 15x donkey kicks.
3. On to the rock pile to grab a lifting rock. Partnered up for each pair to do 100x curls, 100x military presses, 50x front raises and a bonus round of 50x curls. Partner sprinted to end of fence line when not working the rock.
4. Ran to the “stairs” for a side Merkin climb. At the top we re-paired to do 75x Merkins, 100x LBC’s…one partner worked while the other ran to the bottom of the stairs to knock out 5 burpees each time before heading back up.
5. Quick run to the covered lap area for some split sprint/recovery alternating laps.
6. Moseyed to the front of the school to grab some bench for 50x dips and 50x incline Merkins.
7. Back to the start for rotating ab work.
Asked at the eleventh hour to sub-Q for this workout, I just couldn’t get one of Frack’s favorite thoughts out of my mind, as frankly he put into words what I’ve thought my entire life. “If a chick with muscles looks like a guy, then what does a guy with no muscles look like?” Deep thought by Frack Handy. That thought also turned out to be apropos toward the end as the FNG was named. More on that in a minute. Everyone hung well…good mumblechatter told me we were getting the job done. To steal an old adage from the Corps that is certainly appropriate for F3, “the only Marine (or F3er) that you worry about is the one who isn’t bitching.” After the ab work, countarama and namearma we moved on to naming our FNG. He started by sharing his life story with us. A word cloud of it would include these words, “Air Force, entrepreneur, smoking hot wife (too which Goodfella asked what his name was), runner…”. Somehow, as things usually do, the offering of names quickly focused on hot wife, runner and Goodfellas lingering question of her gender…which unfortunately for Justin aka FNG, earned him the name Jenner. At least Bruce was left off. The dejected look on Jenner’s face only affirmed for the Pax that they had chosen wisely.
• Joe Davis run (see newsletter)
• Start time next Friday is one hour later at 6:30
• Push to get people to show for commitment tomorrow a.m.