Nothing like your VQ! Ductwork has been posting to F3 workouts for several months now and it was time to step up and lead. He did a fantastic job – read below what the activity was.
The Thang:
Mosey to the field, circle up
* IW x 15
* SSH x 20
* Mountain Climbers x 12
* Monkey Humpers x 10
4 corners:
* 10 Burpees
* CDD x 12
* 10 Burpees
* Squats x 12
* 10 Burpees
* Merkins x 12
* 10 Burpees
* Sister Mary Catherine x 12
* 10 Burpees
* Plank
Mosey to the end zone and partner up for Suicides + 3:
* Partner 1 – 25 yards | Partner 2 – 10 Merkins (Flapjack)
* Partner 1 – 25 yards + 50 yards | Partner 2 – 10 Merkins + 30 LBC (Flapjack)
* Partner 1 – 25 yards + 50 yards + 75 Yards | Partner 2 – 10 Merkins + 30 LBC + 20 Squats (Flapjack)
* Partner 1 – 25 yards + 50 yards + 75 Yards + 100 yards | Partner 2 – 10 Merkins + 30 LBC + 20 Squats + Flutter until done (Flapjack)
* Plank
* Partner 1 – 100 yards + 75 yards + 50 Yards + 25 yards | Partner 2 – 10 Merkins + 30 LBC + 20 Squats + Flutter until done (Flapjack)
* Partner 1 – 50 yards + 25 yards | Partner 2 – 10 Merkins + 30 LBC (Flapjack)
* Plank
* 100 Yard Gasser (AYG)
* 100 Yards at 50%
* 10 Burpees
Mosey to parking lot for Mary:
* Flutter x 10
* Freddie Mercury x 20
Another fun Friday as 22 pax showed up to sweat and sweat some more.
The morning began w 20 Merkins. (Tiger Rag decided to modify)
Moseyed over to the entrance of the HT – do whatever your age is in Burpees (TR mumbled and modified)
Moseyed to concrete blocks and partnered up. Partner 1 runs to stop sign and Partner 2 does jump ups on the blocks until 1 returns. Flap jack and repeat 5 times. (TR modifies the jump ups to step ups)
Mosey to road behind Arbo. Run the distance of the road stopping at every entrance and doing 20 Merkins (TR volunteered to pick up the 6)
Mosey to office building – partner 1 runs up stairs across and back down the steps. Partner 2 does CDD. Flap jack and repeat 5 times. (TR blows out a hole in his shorts forcing us to move on)
Mosey to soccer field. Partner 1 runs up hill and across field to 2nd goal post. Partner 2 does Mason twists. Flap jack and repeat 5 times. (I over hear TR saying something about running 13 miles the day before hence the reason for his sub par performance).
Run back to Arbo stopping at every entrance and doing 10 Merkins.
Return to cars and do 10 burpees.
Circle up
It was a fun morning and a privilege to lead.
Semi Gloss showing up in his circa 1973 Evil Knievel tank top set the tone.
Lots of fun chatter after the first called exercise of “Age in burpees” must have sounded like “Asian burpees”. Regardless, lots of mumble chatter but even more loss of sweat.
Looks like BRR training is taking a tole on some of our legs as modifying is the name of the game.
Great work everyone – fun times!
Disclaimer provided and we are off on another sticky morning…
QIC took the PAX around the parking lots and settled in an empty section by Barnes and Noble.
25x IC SSH
10 Burpees
10 Diamond Merkins (PAX was a little unclear on whether QIC called Burpees or Merkins….so we did both)
25x IC IW
10 Burpees
10 Man-Maker Merkins
25x Jump Squats OYO
10 Burpees
10 Wide-arm Merkins
25x IC LBCs
10 Burpees
With the PAX loose and ready, QIC provided their first challenge:
– PAX started at one end of the parking lot (facing the stores). At the first parking space, drop and do 1 merkin….leap frog to the next space and drop for 2 merkins…continue this pattern until the PAX reached the other side of the parking lot. I believe the total spaces was 16 (136 merkins)
Mosey over the soccer field by the Raintree entrance for some pain:
Star Fish –
Corner 1 – 20 Jump Squats
Corner 2- 25 LBC
Corner 3 – 20 Jump Lunge
Corner 4 – 25 Dolly
After each corner, return to the middle for 10 Burpees
Mosey to far end of the field for 3 stations
1 – 25 Dips on picnic tables
2 – Peoples Chair
3 – Decline Merkins on the hill
Cycle thru 2x
Time for sprints
Line up on the end line of the soccer field
1 – 50% down and back
2- 75% down and back
3- 100% down and back
Circle up in the middle for mary:
1- 25x IC LBCs
2- 25x IC Flutter
3 25x IC Back Scratcher
4- 25X IC Dolly
5- 25x IC Mason Twist
6- 2 min plank hold (regular & 6in holds)
Messages:
F3 Dads at Panther’s practice field. Saturday 1-3. Check weekly email/website for more details
This morning was a fairly typical summer morning as 21 pax showed up in the gloom to Fast Twitch. Not much sleep last night as although I’ve had the privilege to Q in the past – this was my VQ for Fast Twitch. My only concern was not getting lost.
The thang-
Leave the AO and head down Woodfox Dr towards Rounding Run Rd. Upon on arrival – we circled up and did 20 Merkins in cadence. Partner up – P1 goes around Rounding Run to the right and P2 goes around Rounding Run to the left. Meet back at the stop sign and do 25 Merkins. Rinse and Repeat 3 more times. Run back to AO and head down to track. Run same exercise w partner on outside lanes and do 25 Merkins when we finish. Rinse and repeat 1 more time. Mosey to goal line and line up for 100 yrd gassers. Rinse and repeat 2 more times. Mosey back to parking lot.
Great work by everyone! Battling through the elements is not easy and everyone worked hard.
Few observations…
Spackler’s comment of the day came as we went down to the track and he said “I just realized that if you run around the outside lane it takes longer than if you run on the inside lane!” Well done Spackler!
Alf went full on Run Stopper losing the shirt pretty quickly. I though there would be some issues when we made our way to the coed track/field but he seemed to behave himself.
Poor semigloss was not even there to defend himself as stories were told how he fell on a golf ball at the beach and injured his scrotum. Not a pretty sight!
Shout out to Good Hands for working tirelessly week after week! Does not back down from a challenge!
Announcements –
F3 Dads – sat – semigloss on Q – Beatty Park. 0900
Who would have thought that touring the arboretum @ 0530 could be so much fun! 22 pax showed up to do some shopping and all we could find were Merkins at every stop.
The thang-
Short quick mosey to corner of lot – circle up. SSH-25, Merkins-20, IW-25, merkins-20
Mosey to back of Walmart 10 hop ups on the concrete blocks – run to stop sign and do 10 Merkins. Rinse and repeat 3 times.
Mosey to rack room shoes. 20 decline Merkins w feet up on wall – run to retaining wall and back. Rinse and repeat 3 times.
Mosey to Chilli’s. 15 decline Merkins on patio then 10 burpees in lot. Rinse and repeat 3 times.
Mosey down to corner of parking lot. Partner 1 runs around parking islands while partner 2 does exercise. Exercises were Merkins and then lbcs. Flap jack twice.
Mosey to movie theater. Suicide sprints using speed bumps. 10 Merkins at each bump
Mosey to eye store where we did 2 sets of 15 Merkins
Mosey back to ABC store. Partner 1 sprints around lot while partner 2 does exercise. Flap jack 3 times. Exercises were Merkins, heels to heaven, lbcs.
Good job men! Not much observation here as I was too busy trying not to face plant w all the Merkins we were doing. Turkey Leg had no problems checking out everyone’s form. Horse Head – sorry to see you struggle a bit with an injury. Hope you get some relief soon!
Sound off gents if you have any observations from this am!
Announcements –
F3 dads tomorrow 0900 Beatty park
New workout 7/13 waxhaw – go to web for more info
Blue Rhino approached his virgin Q with a little nostalgia. The location in Raintree was the site of the bus stop from grade school. So only fitting to get back to basics with the workout this morning. Thank you to all for the support, limited mumble chatter so I could hear the counts, and the all-out effort exhibited on the streets this morning.
Mosey to soccer field in Raintree, slightly muddy this morning.
COP
SSH x 25 (IC)
Imperial Walkers x 20 (IC)
Copperhead Squat x 20 (IC)
Mountain Climbers x 20 (IC)
The Thang
Pick a partner, meet in the center of the field. P1 sprint to edge of field, P2 sprint to other edge of field, meet in the middle for Hand Clap Merkins x 10. Rinse and Repeat for 5 total, 50 merkins.
Mosey to the bottom of Willow Point. Partner Derkins x 10, sprint up the hill to the second street for Sumo Jump Squats x 10. Rinse and Repeat for 5 total, 50 derkins, jump squats.
Buildin’ the House – perform called exercise at each street, at every pass
Heals to Heaven x 10 x 10 x 10
Merkins x 10 x 10 x 10 x 10 x 10
Carolina Dry Docks x 10 x 10 x 10
Monkey Humbers x 10
Plank-o-rama
Mosey to back of shopping center, peoples chair with air presses x 30 (IC), then a little Mary – LBC x 30 (IC), Freddy Mercury x 20 (IC). Indian Run to home parking lot and finish with 10 Burpees OYO.
Thanks to Cotton Tail for taking us out in prayer
Announcements –
f3 dads tomorrow @ Beatty Park 0900. Bring your 2.0!
F3 Dads is coming to Area 51 June 6th, 13th, 20th, and 27th!
What is F3 Dads?
An opportunity for fathers and their kids to spend time bonding with each other and other PAX while participating in an F3 (Lite) workout.
Where and when will this workout take place?
-Beatty Park (down from the Siskey YMCA)
-June 6th, 13th, 20th, and 27th from 9:00-9:45am
-This will allow the PAX to attend their preferred Saturday workout, enjoy post-workout fellowship, and gather their 2.0’s.
Who can attend?
This is an opportunity for The Pax and their 2.0’s, boy or girl. There is not an age requirement. The majority of the kids will be elementary age kids. This is also a great opportunity to “headlock” men and introduce them to F3.
What will the format of the workouts be?
The workouts will be similar to F3 workouts, but lighter and with kid-friendly exercises / activities. After warming up there will be more fun exercises / activities such as Relay Races, 2.0 Carries, etc. Each F3 Dad workout will end in a COT and prayer.
What about F3 Names for the 2.0s?
In order to save time, think of a name for your 2.0 before the workout. They can participate in the name-o-rama or you can share it for them.
Lazy Boy set off for his Virgin Q at Jevlar’s Virgin AO. As he inches closer to respect on his 47th bday today he nailed it!! Well done LB for sticking w the basics and leaving everyone in a pool of sweat gasping for O2.
The thang…
Circle up and count off in 2’s
Run to Soccer Field via McD entrance w some Merkins on the way
COP
SSH x 25
Mountain Climber X 25
Rosalita x 25
Carolina Dry Docks X 25
Imperial Walker X 25
Burpees OYO x 5
Starfish – 20 Merkins in middle
Merkins, CCD, squats, lbcs, in each corner
Run back to AO w Merkins on the way.
Partner Up! Size DM
*Runner does “Four Corners’- Burpees x 2 at each corner – (sprints on short side)
Act 1-Merkins x 200
Act 2- LBC’s x 200
COT
While LB did a stellar job on his VQ – we have to point out his one and only blunder. During COP – SSH in cadence and his count sounded something like this… 1,2,3,4,5,6,7,8,9,10,etc…ummm – that would be civilian count not in cadence but regardless he recovered well and his leadership was spot on for the rest of the morning. Note to self – don’t be within ear shot of Bananas when a Q screws up – no mercy!!
The Arbo proved to be a great site as the options are endless.
Some cries at the beginning of “is this fast twitch?” turned to “how many more Merkins can we possibly do?”
Great job everyone – see you next Fri!
Announcements- F3 Dads every sat in June. Beatty park 9am. Bring your 2.0!!
3rd F – Compass in Chickfila right after Jevlar. Same parking lot! No excuse!
The Pax showed up and were ready to go with bananas coming in w 15 seconds to spare. Something about waiting out in front of Browns house as Brown was inside fart sacking. Header and Bananas were Co-Qing and we couldn’t wait to get the plan in action!
The pax partnered up w one kettle bell in each pair – this was really just to create two manageable groups.
The thang…
Catch me if you can w kettle bells. P1 did 10 Merkins while P2 runs w KB towards playground. Once we got to playground P1 stays next to play ground w KB and Bananas as Q. P2 goes w Header to track/field…
KB work w group 1…
3 rounds
25 swings
10 snatches each arm
3 rounds
10 clean and press each arm
10 pull-ups
3 rounds
10 high pulls each arm
15 merkins
Track work w group 2…
Mosey around track w 10 Merkins each corner. Mosey around track again 75% no Merkins.
Stop at Grandma Mtn. Run the hill 3 times w 5 burpees at the bottom.
Mosey to goal line of football field.
Suicide sprints of goal line to 50 back to goal line to other goal line back home. Each time you turn around do 10 Merkins.
Rinse and repeat while doing 5 burpees, 10 jump squats.
Flap jack. Group 2 goes up top for KB work. Group 1 comes to track for some running.
Catch me if you can back to parking lot.
What was supposed to me 5 minutes of Mary turned into Merkins and imperial walker. Random…
Bush took us out!
Announcements…
Something about a death March run. See Dolphin.
5/22 is Psudio’s farewell tour as he Q’s Joust. Post next Friday to say goodbye before he moves to Orlando.
F3 Dads is coming in June. See Header if you are interested in Qing.
0530- mosey to track and run 1 warm up lap. Meet in corner 4 for COP.
COP – burpee ladder…
10 burpees, 15 Merkins, 9 burpees, 15 SSH, 8 burpees, 15 mountain climbers, 7 burpees, 15 Peter Parker’s, 6 burpees, 15 Parker peters, 5 burpees, 15 lbcs, 4 burpees, 15 imperial walkers, 3 burpees, 15 squats, 2 burpees, 15 Merkins, 1 burpee.
Partner up and mosey to end line of soccer field. Partner 1 does suicide sprints of 20yrds, 35 yards, 50 yards while partner 2 does said exercise. Flap jack. Rinse and repeat 3 more times. The 4 exercises were burpees, Merkins, lbcs, flutter kicks
Stay w your partner and mosey to track. Each guy does 25 Merkins, 25 squats, and 25 lbcs and then run a lap. Rinse and repeat 4 times. The 4th lap is modified to a 50 yrd sprint.
Mosey to hill w partner. Partner 1 does 10 Merkins, runs up hill and does 5 burpees at top while partner 2 does said exercise. Flap jack. Rinse and repeat 3 times. Exercise was Merkins, heels to heaven, and Freddie Mercury.
Mosey to parking lot for 3 min of Mary.
It is such a rush to have the opportunity to Q an F3 workout!! One of the ways I gauge the toughness of a workout is by the amount of chatter going on. Although I was gassed by the end of the suicide sprints, I still heard Bush and Sussudio yapping away. They were talking about soccer practice, the weather, etc. I figured with everyone else breathing heavy – the workout was half way decent. Anyways- thanks for the opportunity to lead. Great work by all!
Announcements – sign up for golf tournament today! Go to f3nation.com for other announcements.