A Chicken is Lose in Marvin
DICCS -given to include all the regular stuff
Warm Up
Mosey around large lot and up stairs to front of school
- Monster Walk/ Knees to Chest/Plank
- Calve Stretch/ Upward Dog/Downward Dog/Can Opener
Mosey down road in front of school to first lot on right in front of Middle school
The Thang
Web to warm up Core
1 Dry Dock ( increase by 1 until we reach 10)
4 Big Boys ( always)
4 LBC or Pistol LBCS( increase by 4 until we reach 40)- Chicken calls out pistol or regular LBCS or a combo of each.
Mosey down road and take a left at the gate to the gravel lot that leads up to the baseball/softball fields for some fun
10 Bomb Jacks at gate and run to fields on path for 10 jump squats- repeat 3 times and circle back for the 6
Mosey to lot in front of school across the road for another fun filled web
1- Mike Tyson ( got to 7)
4 Bear Crawls ( got to 28)
Mosey down trail behind school and near practice fields then cross road where buses are back into large lot where COT is to finish the web from heck!!
8- Mike Tysons ( got to 10)
32 – Bear Crawls ( got to 40)
Mosey to top of lot to a parking island for sprint/burpee/mosey cycle
At top island complete 3 burpees then mosey down parking lot to next island for 3 burpees as a group. Once all PAX is finished we sprint-fast pace mosey back up lot to parking island for 3 burpees- Rinse repeat 3 times ( ughh).
Mosey back towards COT and stop a another parking island for slide over curve merkins
plank on curve and complete a merkin then slide over – go right 7 times then left 7 times HOLD PLANK.. go right 5 times and then left 5 times HOLD PLANK… Recover and mosey to COT.
With 1 minutes left sprint up lot to parking island and mosey back down to COT.
Moleskin
As always I love leading this group of men and leaders within our community and today was no different. I must say I was little nervous as I have not been to this site in quite sometime for whatever reason. This site has a lot to offer so when Premature asked me to switch due to a injury to Deep Dish I was like helllllll yeaaaaaa lets do this.. Few call out todays.
Soft Pretzel- Beast mode ( not sure if he even broke a sweat)
Tanyatine, Noonan, Schnitzel and One Star crushed it today.
The Wildebeest were out in force today ( Premature, Sugar Daddy, Mad Dog) only missing one injured Beest in Carb Load – get well lad we miss you bro.
Announcements
Soft Pretzel was out 6th man actually 5th man but we stepped up- has been with F3 since 2012- WOW.. Has a wife and 2 daughter and got his name cause he is front Philly. The guys who gave him the name are MIA and the guy who brought him out (Hokey Stone) is MIA- Reminder to all reach out to your brothers.
Mayhem- Might be organizing a trip to Brunswick county NC to help with the tornados. If you feel led to help reach out to him he might be heading down Sunday-Tuesday.
Rice and Beans is tonight and there are a few slots open.
Friday morning at 6am Last Call is launching at same spot as dromedary – Das Boot is leading and it will be great especially if you like pickle pounding– lol
Rooster is coming March 13th — get ready boys- 5 man relay, full marathon- last mile whole team runs together
Blood Drive this Friday SOB at the YMCA— If you can give reach out to Mighty Mite
Mad Dog- Took us out and nailed his message as always- appreciate you brother
Banjo Music and A Nice Glass of Zin….but for kids!
It all started last week when Banjo asked me to help him find a Q because of work travel. Little did I know that it would turn into a split Q after swapping with C3PO.
Regardless I’m happy C3PO was able to fill a gap for a fellow pax so quickly and I’m happy Banjo is back on the bandwagon and posting again. It was shockingly sunny so the mood was already going to be at an all time high for the last few days.
Banjo covered DiCCS. One FNG. Let’s roll.
THE THANG
Mosey to lot. Circle up for some warmup exercises and stretching. Followed by 4 corners and back to the center. Lots of confusion on which corner is which but successful none the less.
Mosey to basketball courts to see 8+ basketballs on the ground and a bottle of hand santizer. Also this would known as the place Wrigley would see what is my true kryptonite. Split up into groups, smattering of laps, challenges, awful jump shots and even worse layups. Fun was had. Mosey to put the balls back in Banjos whip and I take over…
I’ve been trying to get my boys more comfortable with CC & IC counting. I tell them “more than half the adults are horrible at it, you will be fine!” I have been warning them that a Q was coming up that they would need to help call exercises and they were a bit nervous. Assuming all the kids, except maybe Rock, would be a bit apprehensive I thought we would ask each of the kids to just call one exercise and to count it off. It worked! I think…
Several of the kids stepped out of their comforts zones and dad’s should congratulate them. Little milestones and soon enough they will be Qing…
Threw in more exercises, challenged dads a bit with some 20 x IC 6″ plank jacks but we kept it moving. Mosey back to COT, Banjo called a few exercises with 90 seconds to go and done!
MOLESKIN
The kids did great and welcome Sugar Daddy’s daughter Sugar Poo!
This kids group is special and my boys love it. If you haven’t brought your kids, why? Serious question. The Qs always do a great job keeping it light and focusing on the relationship of what’s actually happening. Well done all around.
Thank you Banjo for taking us out!
Knock off the dust….
5 pax joined me a for at Watchtower that even Damascus would understand. Sometimes simple is better.
Warmup:
We moseyed in front of the school down the sidewalk and hung a right to the bus lot.
10 ssh
10 merkins
Calf stretch
10 low slow squat, let’s Mosey!
The Thang:
We moseyed towards the neighborhood connected to the school except we took a left and went into the neighborhood hood across the street.
Driveways…
Each driveway on the right knockout 5 merkins (15 driveways downhill)
On the way back knock out 1 burpee ( 17 driveways uphill)
Let’s mosey- cross the street and stop at the first intersection.
7’s
Mike Tyson at the top and Bobby Hurleys at the bottom. Done.
Speed Skaters
From the top of intersection mosey deeper into the neighborhood, at each light knock out 20 speed skaters. Roughly 8-9 lights. Your legs will thank me!
Ab Web
Normal 1/4 count. Around 6/24 Mad Dog informs me have 7 mins left. Roomie move Deadwood, know your pax and make sure you have ample time to return…don’t Hooch it!
We paused the Ab Web and started the mosey back and we all arrive right on time.
The Molskine:
Hard work by all this morning and thank for following me into the gloom.
9 Hole Tribute to Tom Petty!
Diccs reviewed!
Mosey to large parking lot!
Warmup:
18 SSH IC
18 LSS IC
18 IW IC
18 MC IC
Calf Stretch
10 Merkins IC
Partner up! 9 holes. 2 laps per 1 partner while the other grinds out the work at each of the 9 holes (lamp posts)!! I won’t back down!!!
Merkins
LBC’s
Dry Docks
Freddy Mercuries
Mike Tyson’s
Heels to heaven
Bobby Hurleys
American Hammers
Big Boy Sit-ups
Moleskin:
A Bushwood themed AMRAP had the Pax chattering about the wet ground and how they didn’t want to do LBC’s, or any other exercises on their back! But the ever inspiring tunes of the late great Tom Petty carried them through! 😳😂
Announcements:
SOB Blood Drive Saturday!
Two in a Row — That is the Theme Today
Lots of new chatter today at Bagpipe…..shall be shared throughout. Gave the voice over of the “rules” and that included 10 Merkins at every speed bump.
WARM UP
No warm up unless the high knees, side shuffle and air presses while running count. War Eagle was concerned about no warm up and asked at the end when the warm up would start. We did 3 SSH (leg only) while in plank to close. That was it. I am not sure I will have anymore warm ups at all. Just opens the Q up for ridicule on poor counting and form…..:) Which I still need help with.
THE THANG
Head west into the many parking lots of BCP. Was only 50 yards and there was a speed bump. 10 Merkins
We ran about a 1/4 mile and through some high knees, side shuffle (left/right) and air presses, we stopped in one of the parking lots and began the Two in a Row. 25 F Lunges and 25 V – Ups
Run and more speed bumps
Down by the lake (supposedly there were snakes last time I Q’d) and we did 25 R Lunges and 25 Plank Jacks
Run past the ESPN office and then get in 25 Lo Slo Squats and 25 LBC’s
More running and then 25 Jump Squats and 25 Flutters. This is where Tagalong named the Weinke. I also might have heard Mighty Mite say he could not do the ab exercises because there was one in the chamber.
As we made the turn we were back into parking lots with speed bumps. I then instructed the group to do 25 Jump Squats and 25 Flutters and someone said we just did that. I thought, so what. We do it again.
We then turned left at the Goddard School and met up in the Y parking lot. Bernie Sanders up the hill and 25 step ups on the wall. Loogie was almost done at this point and he started walking the wrong way. Had to call him back to class.
Head down the hill onto the Lockness path and split into three groups at the workout stations. 3 rounds. 25 curls with heavy rock, 15 dips on the bars and 10 pull ups in the back area.
Headed back towards base with 25 F Lunges in the parking lot, then cross the street. Close with a sprint to the Einstein Bagel Sign, walk half way back down hill to catch breath and then run back to base. 1 minute left, so hold plank.
MOLESKIN
Lots of fun and always appreciate Cooter asking me to Q. He was the third guy I knew at F3 after Cable Guy and Bag Man, but they live in my hood, so technically he was first new guy I met at F3.
In an effort to pick up the pace, I was searching my brain for a cool phrase to motivate……..the best I had was “Hustle Pace”……WTF does that mean……wow. The PAX sort of knew what I met after laughing and we did pick up the pace. That won’t be used again. I know that the razzing will continue. They were still all over Rousey from the prior day.
Double Down was another phrase of the day. Seems someone likes to brag about getting two days in a row in at F3, like they just completed an Ironman….from Mic Check
Although no FNG’s, we did have 3-Way post for his second workout. Still needs to leave the water bottle in the car. Seemed to get in his way a few times, but still glad he joined us.
ANNOUNCEMENTS
Blood Drive this Friday. Sign up now.
Yeah, These Suck
@ #F3Thrive 9 PAX all got their butts looking nice for next Valentine’s Day.
The Warmup
- 3-Minutes, 6 Running Stretches + neck stretch + hanging hammy stretch > https://www.youtube.com/watch?v=4jCDjnzI6W0
- 50 Sidestraddle Hops
- 20 calf raises
The Thang
- Mosey over to Upper Road.
- Suicides – Run to a light pole & do merkens, then run back to start. @ every light pole do merkens – start with 30 then subtract 5 per pole down to 5. Do oblique LBCs while you wait for 6.
- Mosey to Aquatic Center
- STARFISH
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* 5 clap merkens in center each time* 20 reverse leg lifts (each side)* 20 oblique LBCs (each side)* 20 bombjacks* 20 burpee bottoms
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- Mosey back to Upper Road.
- Run to first tree, do 10 squats. Run backward to next tree, 10 squats. Repeato to end of street.
- AMRAP merkens at each grass island/cement peninsula … sumo squats when you burn out
- Mosey to launch
- Mary
-
reverse leg lifts
- side hip thrusts
-
dying cockroaches
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- El fin.
Moleskine
- cape
- islet
- atoll
- isthmus
- https://www.enchantedlearning.com/geography/landforms/glossary.shtml
El fin.
Announcements:
- Bernanke and Glass Joe both announced with much confidence that they were going to put out sign-up lists for future Qs. Expect these forthcoming and give them all kinds of tough love until they release these signups.
Prayer:
-
- Harambe has had a lot of sickness and grief recently. Sending him some love.
-
A JEWISH PRAYER FOR HEALINGMerciful God, we pray to you for the recovery of all who are facing illness or pain. We join our prayers with all who love them. Grant them renewed strength and courage. Strengthen in them the healing powers You have placed within us all. Guide the hearts and hands of those who are entrusted with their care. Help all of us who share the anxiety of this illness to be brave and hopeful. Inspire us with courage and faith. Grant your blessings to all who call upon you. We praise You, Eternal God, the Source of healingand health.
Rumble in the Jungle
Rumble in the Jungle
DiCCs – Don’t be a dumbass
Warm-up
1.2 miles
The Thang
4 x 400 repeat with 30 sec recovery
Partner up
2-man 2 mile relay (mixed things up) Pax seemed to like it.
You got the option of active recovery or just recovery. The goal is to push yourself a little harder than normal. A few teams got a couple extra laps in.
1.5 mile cooldown run
Moleskin
Pax did great today!
Great to see Popeye out for the second week.
Looks like Glidah’s foot is getting better. Don’t need another derailment.
Tool Time finally doesn’t hit the snooze button. He’s got a case of the fartsacks. Although he does run on his own.
False Advertising
Bratwurst has reached the the level of “Terribly Desperate” as he gave YHC the keys to Swift this morning.
WARM-UP
Head to the Ballantyne Meadows entrance of Ballantyne Country Club for dynamic stretching.
THE THANG
Run the lovely rolling hills of BCC with 5x :30/1:00/2:00 hill repeats with :30/:30/:1:00 recovery periods.
Head back to COT with each PAX calling a random fartlek distance
MOLESKINE
YHC reviewed recent Swift workouts and leaned towards a ladder, but seeing a few of those already this year, felt the need to call some hills. The plan was posted on Slack Monday and the one comment was not the most enthusiastic so YHC spent the night wondering if he should call an audible. When that idea was thrown out upon arrived at the start, Frasier commented, “That’s not as advertised,” and Soft Pretzel said, “Who’s the Q? Do what you want?” Not really sure there was a strong ‘want’ to do the hills, but it seemed overdue so we stuck with the plan. It was also noted that it was only about 40 degrees at the start, not the expected 45 degrees — another claim of false advertising.
Goonie is a silent beast (Silent but deadly?) out there saving his best runs for the latter stages as the final hills of BCC ate us up. Frasier kept us on the right path within BCC, with Soft Pretzel as the #2 keeping an eye on him. Once we started the return trip fartleks, Frasier had the audacity to call a long stretch run to the Ballantyne Hotel entrance, but then Wingman followed it up with another one to the Johnston crosswalk with little rest of his own — big move! After waiting through the return of pre-pandemic traffic on Johnston, Atlas felt rested and called the long return to COT to wrap up the morning.
Great work, guys, on some vicious hills and thanks for the encouragement to stick with the plan even when it’s not the easy route.
Ok, Let’s Start Over
The Pax:
Except for Wolf:
DiCCS:
First Called Exercise:
The Pax at 6:31
Hey Wolf, do you wear a watch?
So how are you going to know what time it is? Wolf to Mad Dog:
Mad Dog worriedly looking at his watch the whole workout:
Wolf giving instructions about how to count off exercises:
Blue Screen:
Wolf:
Blue Screen:
Wolf:
Everyone else:
and….
C3PO trying to find everyone and coming in late:
Then C3PO when he realizes he’s next on the counting chopping block:
and now has to count…..
Wolf:
Then Everyone else when it was time to start with them:
Meanwhile, Shop Dawg 15 minutes into the workout:
Along with Sugar Daddy, Twinkle Toes, and Premature….
Short Mosey to the Road for exercises while Premature, Twinkle Toes, Sugar Daddy, and Shop Dawg pull in 20 minutes late:
Mosey back to the breezeway, the Pax when it was time to count again:
Wolf:
Wolf’s instructions during wall sits about hands touching thighs:
Or he would call out:
Blue Screen to Gerber:
Then backwards balls to the wall was called (so butt to the wall?), most of the PAX:
Except for Dasher and C3PO:
Almost done, just enough time for a few head bob Merkins:
Wolf:
and you guessed it:
Final Mosey to COT:
Wolf at COT:
and
The Pax in response:
But since it was now over, the pax:
Then off to Coffeeteria:
No Q No Site-Q No problem
You usually don’t see a message at 5am that says “doesn’t look like rain, can someone substi-Q for me?” But Brutus probably fell asleep in his raffle winning recliner and was too comfortable to get up, then again maybe he was helping with the morning feeding of his daughter. Chicken Little stepped up as usual and said he would take diesel and figure it out. Since we were expecting rain, Mash had already called an audible and we quickly planned to get Diesel to join us. Centerfold shockingly got to five stones early enough to redirect Chicken, O-69 and Popeye over to Cuthbertson HS to meet the regular mashers (Bunyan, Penalty box, Sledge and Mayhem) under the awning and stay dry. At 5:32, figuring it was safe to leave diesel, Centerfold headed to the workout, but little did he know Posse was running even later. Posse was able to get a cinder block and bricks at Five stones and find us at Cutty only a few minutes late.
The thang-
Mayhem leads some warmup. We grab our cinder blocks and bricks, head up the stairs to the covered awning near the gym entrance and get started. We decided to wing it since nobody had a full weinke prepared. We did our ring-around-the-rosie exercise call out with each Pax picking an exercise/body part and calling however many reps they wanted. I can’t remember the exact order or the exact number of reps but we covered the following-
- curls
- tricep extensions
- chest presses
- merkins
- captain morgan’s
- people’s chair air presses
- ditkas
- curls/shoulder press combo
- argos
- calf raises with up and down steps carrying block
- offset merkins
- more chest presses
- squats
- stormy daniels (needed a more creative name other than hip thrusters)
- lots of cherry pickers into moroccan night clubs
- webb of Diamond merkin UTIs/Ab medley
Posse’s Diamond merkin uti/ab medley sucked but he knows how to push guys to work hard. We did 1/4 thru 5/20 on the first pass around the circle and finished rounds 6-10 on the second go around. Thank goodness we didn’t do big boys on rounds 6-10 like we did for 1-5. We accomplished multiple things today. We got a good workout in as usual, and secondly we stayed dry. Not that we are afraid of water, but with Mayhem getting over pneumonia recently, he didn’t want to run the risk of working out in the rain. I’m sure everyone was happy to oblige and find some cover. It’s good to see Mayhem back at it after missing a couple weeks being sick and then on a mission trip.
Can’t remember if we had much in the way of announcements, read another backblast if you want to see them and Centerfold took us out.