Market Timer tweaked his back (#thisis40) so YHC stepped in to Q. Dew point over 70 which means “gross” outside, as was pointed out often. No worries – we forged ahead and got better…
Circle up (Imp Sqaut Walkers, Slow Squat, Merkin, Peter Parker, Mtn Climb, SS Hop, Bulgarian Ball Busters…YA!). Mosey
First Wall- 20 Derkin, 20 step ups
Second Wall- 20 Inc Merkins, 20 Jump Ups (starting to really sweat now…)
Path/Woods- 7 pull-ups, 10 Dips (running back and firth x2) mosey up to parking lot…
Butt kicks, side, backward, side, 10 Merkins (2 rounds). Then High Knees, Side, Back/Reaches, Side, 10 Merkins (2 rounds). Then 50% sprint, 75%, 85%, 100%. (Heavy breathing all around!). Mosey up Bagpipe Hill…
Run down and also do 20 Lunges, 10 Diamond Merkins (2 rounds) mosey back to path/bridge…
Quick 10 more pull-ups. Mosey to lot. 15 Heels to Heaven. Mosey back to base.
i still forget how fast it goes when on Q – “Q Adrenaline” perhaps. Gross/muggy day but great effort by all. We are fortunate to have the ability to participate in such conditions…any conditions. Thanks for the support. Based on Mermaid’s push today we will be in for a tough one next week when he is Q!
announcments:
-F3 Golf to raise $ for expansion (10/27)
-Great Wolf Lodge family outing in Nov.
-Isabela Santos run 9/30 (converge DaVinci, Stonehenge, Black Hawk)
YHC got the idea a couple weeks ago to incorporate some football into the workout. Most workouts are not conducive to flying objects (too early, too dark out, too short). But early sunlight and 60 minute Saturday…this was the chance! Thanks to Commish for lending the balls/cones. Although I’m a lifelong Packer fan for some reason I literally had a dream last night that I met Charlie Joiner (Chargers WR of 70s/80s) weird.
12 Pax, 6 footballs. Rules throughout: if you drop it or someone causes you to fumble then you do 5 plank jacks. Any incomplete pass means 3 burpees for both intended receiver and QB.
Disclaimer given. Special mention of tackling waiver! (Loogie!). Comment to FNG of “it’s usually not this silly” (ah, just wait!)
Mosey to Blakeney playground.
-plank jacks.
-merkins
-Bulgarian Ball Busters
-arm circles (warm up those QB arms)
Mosey across lots with butt kicks, side shuffle both sides, backward, high knees.
Wall behind Old Navy:
– hop/climb wall, then back down 3 burpees (x10)
Mosey up road, stop for air squats. Mosey further stop for planks. Mosey to playground/field.
QB/Passing Lines (2 groups/lines). Each should QB their entire line at least once. Dropping/fumbling penalty applies.
-deep out routes.
-flag/post route.
-go/fade route (all you’ve got!)
(Far too much fun seemed to be had for this to actually be a workout right?!)
DB/LB coverage drills. Each must QB and DB/LB.
“Get depth, sink those hips, catch it, take it to the house!!!”
To playset:
-7 pull-ups, 10 jump squats (x3)
(Nice ups Flo-Jo!)
Partner up for mosey back, but must do so with passing ball “leap frog” like. Dropping/fumble rules apply, “pay up” burpee penalties at rock pile. Pick lifting rock:
-squats 9
-triceps 15
-triple Lindy 10
Mosey down hill- stop a couple times on way back for Peter Parker, Flutter, Heals, Plank, 6 inches, Al Gore, etc
Back to base:
-A little Mary
-20 Merkins (OYO) done!
Moleskin:
GREAT job by all. Seemed some extra pep in steps today. Funny what happens when we are able to run around with footballs – guys seem to revert back to 13 year old self (except FNG Flo-Jo, son of Lock Box, who is in fact currently his 13 year old self). High stepping, Loogie tackling Paper Jam (who was especially nimble today). Mighty Mite would be a great fullback. Chopper has TE written all over him (soft hands and probably the catch of the day), Fredo, Twinkle Toes and Lock Box ran hard and excellent routes, J Wow and Honey Badger gave all they’ve got and were excellent, Heartbreaker could be Christian McCaffrey.
YHC brought old football card tokens for each Pax to commemorate the day (Charlie Joiner went to Chopper- others got Lynn Dickey, Harry Carson, Mel Blount, Eric Dickerson, and random 80’s Packers). Thanks for playing along I hope it was a good workout and a fraction of the fun I had was had by all.
Next week V-Q for Chopper!!!! Heartbreaker has Bagpipe (Tues) Fredo has Maul (Wed). Thanks Loogie for takeout.
Big Tuna was a late scratch due to bum knee – no Q takers so I took it. 9 Bagpipe (I believe 21 Swift plus JRR Tolkien makes) Something fun about last minute Q, thanks all for following along. New territory (possibilities are almost endless at Bagpipe). Over 3 miles covered.
-disclaimer given.
-made our way all the way to N Community House buildings but stopped along the way at periodic spots for warm ups: Squat, Merkin, Mtn Climb, Peter Parker, FredMerk, Burpee, Bulgarian Ball Buster yah!!! Also Butt Kicks, SideSide, Striders, etc
Back of 4 office buildings – each has wall aligning golf course. Walls used! At each do 15 dips, 15 jump ups (some areas were “JJ Watt” height!). Plank at circle wall. Back up stop each wall 15 Wide Derkin, 10 Wall Lunges each leg. Burn!! Plank, and plank/holds. Somehow Mighty Mite was doing this from atop the wall.
Long mosey all the way back to base but same stops rotated called excercises from the Pax. Whoever calls it also picks next guy to make next call.
-Long Haul: Ab/Hammer twist
-Briscuit: Burpees
-Dear Abby: Jump Squat
-Heartbreaker: Heals to Heav
-Mighty Mite: “saw on YouTube” Merkin thrusts (nice!)
Stopped at 521 light forever complete SSs Hops
-all you got to base
-Morning After: Diamond Merkins.
Molskin:
Loose, fun, hard working group. Lots of regulars away on Spring Break. Dear Abby-glad your little one woke you up! Long Haul: Welcome back, you crushed it and finished strongest, hope recovery is good. Mighty Mite: I take blame for the can’t do carbs thing but hope overall it’s been good, you’re a beast! Billy Goat: great push and effort all through Dude. Briscuit: “where’s the moon?!” Nice work, gotta get you on Q. No Show: welcome back and great work. Heartbreaker: speed like a cheetah, dressed like a Badger! Morning After: thanks for keeping us together as always.
Clearest, brightest moon in awhile!
Announcements:
-Q school this Saturday (Tuck, Chedded)
-Kinetic Heights tomorrow workout-something about javelin training (Atlas or Argonaut)
-F3 Dads camping end of month (Honey Bee)
-2nd F, Wednesday’s, Book of James (be a Do-er!) (Tootie)
-lots of F3 date nights coming up- next is dinner and shooting (repost soon per Bratwurst)
– Squid – per Tuck can use our prayers (for sure will do)
Thanks Tolkien for takeout. Great morning, and thanks to all.
The workout ended with US Marine “Carney” carrying the inaugural Bagpipe shovel flag, leading us back to the AO and taking a victory lap. It was an awesome sight and experience!
Here’s what happened leading up:
-18 Bagpipe and 25 Swift (hope I got names in right place)
-Tuck called for 5am pre-run, and the bell was answered by Strawberry, Heartbreaker and QIC/YHC. Tuck clearly took a vacation day to map out the 5K route, whcich was in the shape of a dude with dumbells. Beautiful morning and great run, with several “that barrier didn’t show up on my GPS.” Good times! YHC pushed to get back to AO for launch. Upon arrival, as expected Frehelys “1 minute” reminder was appreciated.
-Flag went with us everywhere with everyone taking turns (starting with Carney, ending with Carney)
-Circle up for Peter Parker, Mtn Clinb, Merkin, LBC, Low Squat, Imperial Walk, SS Hop. (Mosey)
-3 Burpees, Butt Kicks there, 3 Burpees, High Knees back (x2). (Mosey)
-Partners. 20 Hand Slap Merk. Then #1 Ab Throws, wheelbarrow there, #2 Ab Throws, wheelbarrow back. #1 Plank/Derkins, broad jumps there (flap jack)
-Pond/Hill-2 groups. Group 1 each task turn with flag to top of hill (pray/thanks), others keep doing x10 Wide Merk, Jump Squats, LBC. Group 2 does 2 pond laps including 10 Diamond Merk, 10 Lunges, 10 Heals to Heaven. (Mosey)
-Mary…several called out ending with brutal 60 second 6 inshes (FM Bill). (Mosey)
-wall right leg up 25 air press, left leg 25 also (x2) (mosey)
-Hops leads 6count Burpees x10. Flag taken home stretch by Carney!!!!!
Lots of effort, Merlot was splashed (nice push). Kicked my own butt today. The flag was extra inspiration to plan and push it- nice job all and pleased it help together! Thanks all for playing along!
Announcement:
-next Sat wall rebuild Providence Presb (sigh Up genius on SLaCK today.
-F3 Dads camp this weekend ANNE Springs.
-Knights game 5/26.
-BRR see Chedder if interested.
-new FIA this Saturday Cuthberson Middle.
-3rd F after Maul (Tootie)
-Dads camp 8/11 weekend (Camp Thunderbird)
I picked up FNG Dave (now Honey Badger/Respect) who shared that his M remarked about the cold temp…”it’s 27″. He answered “No it’s not – it’s 28!” Game on!
(Occasional Mary and Plank mixed in between especially the fast guys-I think the rest should I be pretty accurate)
-Disclaimer given
-mosey around back Petsmart/BestBuy…butt kicks high knees side shuffles backward strides etc
-circle up…SSHop Squat LBC Merkin MtnClimb ImpWalker BulgarianBallBust (Yah!!)
-mosey to Blakeny playground/fountain…15 jump/step ups, 15 dips, go to playground for 5-10 pull ups (x3).
-mosey to 151 lot for extended Plank (sorry for my dislexic instructions)
-mosey to bank/hill…5 Burpees, Bear Crawl Up, 5 Jump squats then back down (x3)
-mosey up road/hill, pause for 15 Merkins, up to rock piles. Rotated through Pax calling out excercises (curls, tri, shoulder press, “Triple Lindy”, etc).
-mosey back down toward store/stairs…7 pull ups on bar, up stairs, 7 lunges across top, back down, 7 Merkins (all did 2-3 rounds).
-circle up for Mary (rotated through Pax for Heals, LBC, RussTwist, Rosalina, OldSchool Sit-up)
-mosey back but “fast guys” stop for extra Derkins
-AO for LBCs and Burbees.
-Done!!!
Announcement: F3Dads at BullRing starting (Fallout), ChurchOnTheStreet (Strawberry)
Takeout: Big Tuna (great job thanks)
Moleskin:
20 posted a brisk Saturday, including 25% being FNG! This must have broken the DaVinci record (not counting kickoff or converge). Great job and thanks to all 5 FNG and to the Pax (especially PaperJam for support and keeping Pax together). What an energizing Pax, combo of 5 FNG, F3 “swift” vets, ages spanning almost 25 years. YHC had a goal of a Q that kept Pax together (especially FNGs) but still challenging for all. Thanks to the vet/swift/studs for the Pax support and hopefully also got an anti-soccer-arms experience too. So great to see so many step up and purposefully connect with FNG to introduce themselves, see how they are doing, encourage, etc. Heard from FNGs big difference from other experiences with Gym/Crossfit/Bootcamps.
Naming that many FNG was anxiety for YHC – legitimate weakness. Got good ones quickly! MicCheck is gifted in facilitating that, glad he posted for that alone (at minimum). As QIC I am calling audible on FNG Ross (going with “One Star” that was thrown out there too instead of Anika…One Star is just better, as in “One Star Recruit”)
13 stopped for great 2ndF at Chick-fil-A.
F3 has been a blessing to me and this was one of the best/proudest/energizing days. Honor to lead, and thanks all for the support today.
18 came out of their holes like groundhogs and moved a lot! Thanks for the bday wishes (43 for me). Great to see some familiar faces return after hiatus. (CableGuy, CrabCake)
Disclaimer given.
Warm up was running around including butt kicks, side side, backward etc.
Circle up had SS Hop, Peter Parker, Merkin, Mtn Climber, LBC, ImperialSqualWalker, Windmill.
5 Burpees OYO (did that a few times to help McGee get his 100…)
Back of Target, partner up. Each speed bump (6) do 10 Hand Slap Merk and each partner does 10 Leg/Ab throws. Plank at end.
Grass hill: bottom 7 Carolina Dry Docks, Bear Crawl Up, 7 Squats at top, back down (x3)
Mosey to St Matthew (10 speed bumps). 4 Burpees at first bump, 3 Broad Jumps at next one (repeat all the way around 10 bumps). Plank.
Mosey to Stonecrest fountains walls, partner up. 1 does 20 dips, 2 does 20 LBC (flap jack), run around building (x2).
1 does 20 Derkins, 2 does Burpees (flap jack), run around building (x2).
Mosey to base for Mary: Heals x12, MicCheck called Russian Twist x12, MorningAfter called Russian Twist c12 again, then McGee given ownership of final minute called Jack Knife then Burpee finish.
Moleskin:
Fun morning. I slept absolutely terribly but was energized by the opportunity to bday Q. Smiles all around to see returns of Cable Guy (“you remember me?!”) Crab Cake, 777 after way too long. Escobar sprinted strait from the car to our warmups, nice timing! Kudos to Heartbreaker who braved limit sleep and several high octane brews with Beaker (who fartsacked but blamed it on newborn baby not beer). Extra juice out there with McGee forging ahead so hard, lots of extra effort and emotion, prayers and support for him. TagAlong goes all out, glad we kept him from running away. Awesome take out from Mic Check- much appreciated. Loogie and Torpedo-would love you as my O-Line back in the day (that’s a complement). Long Haul should be called “fast haul”. Snookie needs to Q soon – new baby excuse only lasts so long. ToolBag is becoming a real regular and it shows-awesome. Goonie kept referencing sadistic Outback’s Q yesterday but forged ahead. Frito, no way he’s 50+, need to card him. MorningAfter – always going hard, rarely a word, but great presence. Chopper, we knew we had met before and figured it out by the end, work/industry circles…small world.
When cleaning up at the Y saw RockThrill who was so appreciative of the Joe Davis participants.
Announcements:
Savage Race-Adventure race in Concord, lots of F3 teams needed (Goonie)
Awesome takeout MicCheck.
Honor to lead, great crew, awesome way to kick off bday!!
100% chance of rain was actually just a bit misty. Gave disclaimer.
9 Bagpipe moseyed to circle up:
Bulgarian Ball Busters (yah!), Merkins, Mtn Climbers, Imp Walker, SS Hop, Low Slow Squat
Mosey to circle fountain wall near parking structure:
7 incline Merkins (slow, form), 7 step ups each leg, run around the fountain area (x2)
12 Dips, 7 wall lunges each leg, run around the fountain areas (x2)
Mosey to storefront (partially covered), partner up:
10 leg/ab throws, wheelbarrow to other end, 10 decline Merk off partner’s back (each person does 2 full rounds)
Mosey to Deck:
Going up…Lower level 7 Squats, next level 7 Car Dry Docks, next 7 Squats, next 7 Dry Dock (plank at top)
Going down…7 Burpees, 7 Heels to Heaven, 7 Burpees, 7 Heels (plank at bottom).
Back up, all you’ve got but also do OYO 7 Squats, Dry Docks, Heels, Burpees.
Mary at the top (around the horn picking x15)
Mosey back to base while mixing in some ButtKicks, High Knees, Side to Side, Backward.
9 Swift, 9 Bagpipe.
Announcements:
-Last week for Joe Davis (it’s Saturday).
-Blue Ridge Reley (per MT is “the best event of F3”) sign up starting.
-2nd F – the book Legacy is discussed weekly, 2 chapters a week, about leadership, impact, etc (see MT).
Moleskin:
QIC was fully prepared for a 95% covered rain workout, but called several audibles so we were only covered around 40% of the time (saving the parking structure for the times when truly necessary – thanks for rolling with it). Several comments about needing to get moving after a festive holiday stretch. Strawberry & Heartbreaker swooped in after a little pre-run, nice extra motivation. FireMarshallBill muscled through a bad knee – nice work, but get that checked in ’17. Some extra tough Mary calls (J-Lo…ouch, Frehleys/Dolphin…ouch). Doc McStuff led the way but strong fast group overall. Good group, ready to work – great efforts. Fun to kick off Bagpipe in ’17, and honor to lead.
Takeout for a safe, blessed, inspired 2017!
(Online tool for backblast looks different so am modifying/adapting as best as I can)
Shortly MLB teams will be infused with a crop of top farm players that are focused on stepping up and making the big league squad. It brings hope and new life to the big league organization. Such was the case at RY this morning. 3 FNG and two that returned for post #2 (Lochte and Keister)
Thang:
Disclosure provided
Mosey to lot:
SS Hop, Imp Walker, Low Squat, Bulgarian Ball Bust, Peter Parker, Merkin.
Mosey to Cantina 1511 lot. Series of “there & back” loops:
-Buttkicks there, side shuffle, back run, side shuffle (x2)
-Lunges there, Carioca, reach backs,Carioca (x2)
-PARTNERS 10 hand slap Merkins each, run there, 10 partner sit ups each, back (x3).
Mosey to fountain. 15 dips, run to stone benches 15 jump ups, loop around 1 building (x3)
Plank
Run to theatre wall, People’s Chair:
-right leg, left leg, 30 air presses
-right, left, 42 air presses.
Mosey to grass hill:
-20 LBC, bear crawl to top, 10 Merkins (x3)
10 Burpees OYO
Mary: Heals, Freddy, and Protractor.
Moleskin:
-several convergence ops coming including Labor Day and later in Sept. Watch newsletter for detail.
-fun to see new guys pushing it, and thanks to the vets for support.
-fairly friendly FNG names today, caught the Pax on a good day.
-10 count by Heartbreaker at the end with Protractor-ouch!t the Pax on a good day.
-McGee may have added extra for each “done, what next?” Do another and pull FNG with you! (Great job). And thanks McGee for taking us out COT.
-fun and honor to lead/Q! And thanks Heartbreaker and Strawberry for site Q, much appreciated.
Aimed for lots of movement, lots of muscle body areas. Used Murderhorn as means to an end, not too heavy there hopefully.
Mosey to front of Smoke, circle up:
-Bulgarian Ball Busters 15
-SS Hop 20
-Emp Walker 15
-Peter Parker 15
-Merkin 15
-LBC 15
-LowSlowSquat 12
Mosey to parking lot by JerseyMikes, do laps around 2 islands:
-High Knees there, side shuffle over, backpedal back, shuffle over (x3)
-Buttkicks there, Carioca over, backpedal back, Carioca over (x3)
Mosey to Murderhorn- 7 Burbees OYO (8 for peanut gallery)
-run to bottom rock pile, but on the way 25 Wide Merkins and 25 Lunges.
-rock pile, each take lifting rock, round robin pick an exersise x12 reps either civilian or cadence- I think it went Rows-Shoulder Press-Russian Twist-Tricepts-Curls-1Arm Press-UnevenMerkin-Heals2Heaven (great creativity!).
-Back up Murderhorn but along way do 25 Diamond Merkins and 25 Jump Squats.
Back toward base parking lot, Partner Up…12 Ab/Leg Throw Downs, flap jack, run to other area, 12 Derkins off partners back, flap jack (x3)
Circle up for some back plank, then Mary-Heals2Heaven, Jack Knife, Freddy Mercury.
Great morning and group. Several comments of needing to “sweat out” vacations. Thanks for playing along with picking the next exercises (rocks, Mary…Fireman Ed was eager and I appreciate it). Biggest rock was Crab Cake…tough for 1 arm shoulder press (Loogi’s pick). Awesome seeing the flag back especially this week. Thanks Heartbreaker for sporting the Bucky garb!
Not many announcements-F3 Golf. Also Paper Jam Q DaVinci Satutday (7am…awesome site if you have it been out-when I’m in town that’s my common spot)
Thanks Adobe for taking us out COT.
Honor to lead.
Earliest Saturday sunrise of the year, beautiful morning. Only 3 of us but fun and interactive (at least to me). Had to modify plan quite a bit with low numbers but seemed okay. Thanks PJam and WMan for going with the flow.
Mosey to warm up:
Bulgarian Ball Busters
SS hop
Peter Parker
Merkin
LBC
Imperial walk
Mosey to lot near 151 Main:
3 circuit square/loops…
-High knees there, side shuffle, backward run, side shuffle (x4)
-Butt kicks there, Carioca, backward reach run, carioca (x4)
-Bear crawl there, jog, lunges, jog (x3)
Mosey to bottom of hill, all you got to top/rock ditch. Pick lifting rock.
-rotate x15, each of us picked 2 rounds of rock lift excersises (curl, tri, row, squat, shoulder, curl).
Mosey to park:
-11 Wide Merkins, run 4 trees down, 11 hand slap Merkins (all 3 of us) (x2)
-sub 11 jump squats for wide Merkins above (x2)
-7 pull us, 11 dips (x3)
Mosey back down to 151 lot:
-Bucky 11 ab/leg throws, PJam throws my legs, WMan plank and wait…rotate so all three of us do all 3 Excersises.
Mosey to store area:
-wall sits-right leg up, left up, 30 air press (x2)
-11 body curls under bar, run up stairs and over and down, 11 Merkins (x3)
Mosey to base:
-Mary each picked 2 rounds (Heals, Dead Roach, LBC side punches, F Mercury, G Louganis, Dolly all x15.
-planks to close out.
Announcements:
-F3 golf…SOB sponsoring hole, lets pitch in a few bucks.
-F3 Dads today
Sorry I whiffed on making sure we did COT. Guys needed to bolt and I missed. Thanks for a great morning. Paper Jam enjoy the beach! Wingman hope you found your lost banana!
Always an honor to Q.