Monthly Archive November 2022

When in doubt, bear crawl it out

DATE: 2022-11-29 AO: Bagpipe Q: midriff PAX: Spitball, Chopper, Palmolive, snowflake, Saigon Sam, Olaf, war_eagle, picasso, Carny FNGs: None COUNT: 10 Dang, it’s really been 3+ months since I Q’d a workout! Will I remember how to call an exercise in cadence? Will I thoroughly smoke myself halfway through the workout? I should probably keep it simple. So simple we went. Stick to bear crawl and running. Yeah, that sounds about right.
THE THANG: Mosey in 30 seconds prior to launch. Olaf or Chopper mentions something about not wanting to bear crawl – great! Share the mission and motto of F3 and we’re off into the endless and eerie parking lots of Ballantyne Corporate Park.
Focus on proper form when crawling like a bear, which means keeping the back straight, taking smaller steps and keeping the hips in line with the elbows. Partner up for proper form and execution. With partner, alternate between bear crawls and 10 merkins, 20 LBC and 30 squats. For some reason Spitball couldn’t figure this one out until we got rolling. Mosey to parking lot in front of building next to the bull ring. Bear crawl 5 parking spaces, crab walk 5 parking spaces until we reach the median. Killer B’s to the final median: bear crawl 3 spaces, 5 broad jumps. Mosey to Loch Ness for Indian Bear Crawl Run. Last person in line does 5 burpees, then runs to the front of the bear crawl line. Switch to lunges to give the shoulders/core a break until all pax have done 5 burpees. Mosey to next parking lot for 3 count bear crawls and merkins. Mosey to launch for final round of Bear Crawl Death March. Crawl in a circle until I yell stop, each pax takes a turn doing 10 merkins, hold plank until all pax have individually completed merkins. And that’s time.
SHOUTOUTS: Miss you Rousey, can’t wait to see you in the gloom soon. Great seeing Palm Olive add weekday workouts to the repertoire – keep accelerating my friend! Not enough CFB trashtalk today, but there were some good Clemson zingers and Florida State appreciation in there. @JerryWorld even dropped an Aggie Emoji on Slack, which shows that he’s still lurking in the shadows even if he’s not out in the gloom with us. Love having you join us throughout the week Saigon Sam and bringing your Florida rays and energy to our region. Great work Spitball keeping the energy and silliness high for SOB’s finest Tuesday workout. Always a good time at hitting the bag at the pipe.
ANNOUNCEMENTS: Lots of ways to serve this weekend: Impact Local SIGN UP to run, walk, hang out or just donate! Taco Stand’s Death Race: still need runners and aid station volunteers. CHRISTMAS PARTY!!
COT: F3 is a gift that keeps giving to me in my life. Precisely because of the high-impact men that sharpen me and I have the honor to sharpen throughout the week, when we’re crawling together on pavement, or opening up in personal conversation before, during and after workouts. Let’s keep giving this gift away by helping FNG’s and kotters embrace the suck. Thanks Citgo for the reminder where true hope, love, joy and peace comes from during this season of the year. Appreciate your prayer and invitation to dig deeper into our faith in the Creator.

Five for Fives

DATE: 2022-11-21 AO: Firestarter Q: wingman PAX: f3bigtuna, Lawfawnduh, Point Break, Odd Job, wingman FNGs: None COUNT: 5 WARMUP: 30 SSH 15 IW 10 Potato Picker 10 Hillbilly 20 Mountain Climber THE THANG: Lets GO! YHC Rolls in right at 530 with a quick announcement and we are off. Fast paced warmup, to warmup
Mosey to the Rocks near A(1)-nail bar for a set of 5s and a lap. Stop for 5 Burpees OYO #1 – 30 Curls + lap #2 – 30 Overhead Press + lap #3 – 30 Tricep Curls + lap #4 – 30 Squats + lap #5 – 30 Bent-over rows + lap Stop for 5 Burpees OYO
Mosey back to the bank for 30 LBC and 30 Rosalita
10 Step ups on the big wall
5,10,15,20 Suicides with backward run
10 Supine Pullups and lap, repeato
1 minute Plank and we are done.
ANNOUNCEMENTS: Signup for the Holiday Party SIgnup for the ImpactLocal
COT: Strong work out there by everyone. Great to have some kotters out there. There is nothing like getting up early and breathing in the cool air and taking that back with you for the day. Spread that energy to others.

Hairy Mary

DATE: 2022-11-19 AO: Davinci Q: Palmolive PAX: C3P0, Odd Job, Luke Crabwalker, midriff, Franky, OMNICRON FNGs: None COUNT: 7 WARMUP: 7 pax met at Da Vinci for some quality time with Hairy Mary. Mosey over to Alloy personal training to demonstrate some irony as we warm up before the first employee shows up.
– 15 SSHs – 10 windmills – 10 finkle swings – 15 imperial walkers – 1 Sun salutation
THE THANG: Run to 131 Main to meet Mary:
– 15 Freddie Mercs – 15 LBCs – 20 LSSs – Suicides from one side of the lot to the other side adding a burpee every time you stop to turn (21 total)
Run to the fountain in the office park at the corner of Ardrey Kell and Rea:
– 15 gas pumps – 15 WW1 sit ups – 10 creature merkins – Run two laps around 3 lights in the lot adding a burpee every light (28 total)
Run to the stairs behind Banana Republic:
– 15 Peter Parkers with merkins – 20 H2H – Bear crawl to the stairs, run up, over, and down, then bear crawl back
Run to lot next to CVS:
– 15 LBCs – 15 air humpers – 20 flutter kicks
Run to Chase bank:
– 15 reverse crunches – 15 zombie crunches (each side) – 10 jackass merkins
Every PAX picks an exercise, then run a lap around the lot and plank up for a 10 count at the side of Best Buy before jailbreak home.
More difficult to call Mary than her sisters Dolly or Rosalita…glad everyone could translate “Hon!” as “One!” And glad to have that VQ out of the way. First time had it’s awkward moments, but looking forward to the next.
MARY: Spent all morning with us.
ANNOUNCEMENTS: Turkey Jam next week at 6:30 am…Improper Pig in Rea Farms; big December 3rd with Impact 5K, F3 holiday party, and @TacoStand running for more than a day
COT: @garcia, @tigerrag, @rockthrill, @bigshow, @purplehaze, @astro, joined for all the ramas and CoT

Old Spice – spice and core

DATE: 2022-11-01 AO: Run Q: bratwurst PAX: Alf, purple_haze, Joker_Shawn Heath, Benny FNGs: None COUNT: 5 WARMUP: starting off 2 min late, Purple Haze reminds the Q there is no overtime. This is key later. Mosey down to Rounding Run and over to Old Spice.
THE THANG: an Old Spice interval and core session alternating between 2 intervals (split in two groups – group 1 run CW Hard around Old Spice Loop until meeting group 2 that is running CCW Easy. When leaders meet, turn opposite and switch speeds), Repeato, then Regroup and do 2min of core exercises focused on running / stability.
2 total rounds. 4 Hard intervals total.
Mosey back towards launch, stopping to regroup and more core.
NMM: Fast Twitch pride themselves for putting hands on the ground. Turns out you must have pristine surface devoid of wet leaves, acorns, and need smooth asphalt in order to have full compliance.
Purple Haze secretly wanted more minutes past the 0615 mark, so he gave directions to Benny that led him astray and required a joint search party to make sure Benny didn’t go over and permanently join the RFYL runners at SCMS. Benny found, he didn’t defect, peace restored.
ANNOUNCEMENTS: Per Benny, stay tuned to Q for next week.
COT: Purple Haze took us out.

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