Author: f3nano

AO: #FreeState
QIC: @Deagle
PAX: 3 – @Winston, @Deagle, @Horshack

Warm Up

· Side Straddle Hop (SSH) x 25 IC

· Imperial Walkers x 15 IC

· Mountain Climbers x 15 IC

· Merkins (traditional pushups) x 20 IC

· Cherry Pickers x 15 IC

· Shenook (or whatever you call it…) x 10 short, 10 wide and other direction IC

· Wind mills x 15 IC

· Travolta planks x 15 each side IC

· Alarm Clock (5 reps)

· Light jog around blacktop

o 1 traditional run

o 1 karaoke run

The Thang:

· Main Field, 4 stations, one is running, and the rest are working out X 2
When done, run up the hill and do 5 burpees

o Step Ups

o Dips

o Squats

o Erkins

Mary:

o Flutters x 15 IC

o Side crunches x 20 IC each side

o LBCs x 15 IC

o Dying Cockroach x 15 followed by 10 Freddie Mercury IC

o Rosalita x15 IC

o Reverse Crunches x10 IC

COT

AO: Horizon
QIC: 3 mile
The PAX: FNG “Lightspeed” **, Brown Bag, Magoo, Disco, Laslo, Kodiak, Fuzz, XRay, Major Payne, Mayberry, Rebar, Citrus, Maguire, Bambino
* WarmUp: SSH, LB Arm Circles, WM Hayes, Cherry Pickers, Down Dog, Updog
The Thang:
*Mosey around the field to walls (karaoke across, run along sidelines)
*3 sets of Chair sits (each pax counted down from 5) + 10 count IC chicken peckers
* broke into groups of 2: group 1: 25 merkins, group 2: chair hold (switch) /// 25 squats – chair hold (switch) /// 25 IC mtn climbers ; plank hold (switch) /// 25 IC toy soldiers; chair hold (switch)
*Mosey back to midfiled
* Q led PAX through exercises set to questionable music

* Lonely Boy – lunges + star jumps at every “lonely boy”
* Running down a dream (4) – 6” leg hold + Gas pumpers during chorus / guitar solo
* Blinded by the light (3:30) – squats + speed skaters during chorus
* Danger zone – SSH with lunges during guitar solo and burpees at every “danger zone” (~20 burpees)

* Mary: Maguire led 30 LBCs

* COT: We’re in the last month of the longest year ever. In the same way, some of these exercises felt like they’d never end (like gas pumpers during Tom Petty’s “running down a dream”). But we must press on, one rep, one step and one day at a time. F3 is a pillar and each one of us out here is helping the other get through this insane pandemic and insane number of lunges.

Note: ** FNG lightspeed improvised and came up w/ his own name; amazing improvisational work and failure on the Q’s part to explain the rules. Look forward to giving “lightspeed” his proper F3 name 🙂

AO: The Patriot
QIC: CableGuy
The PAX: McGuire, Citrus, WeddingSinger, Spokes, Roadkill, Coconut, Speedo, FishFry, Lucius, Lazlo, Surely, Flipper, ChooChoo
WarmUp: Side Straddle Hop, Itty Bitty Arm Circle, Willie Mayes Hayes, Cherry Picker
The Thang: Mosey from Field to Arena via Yorktown Boulevard to get that hill in. Find a spot on the wall for Step Ups x10 straight into Derkins x10 – five sets. Mosey toward basketball court with a quick ~50 yard Bearcrawl break. Mosey to gym entrance, find a spot along the railing for Aussies x10 straight into Merkins x10 – five sets. Mosey back to the arena and back to that wall for Dips x30 followed by Air Squats x30. Mosey on back toward the basketball court with a ~50 yard Crab Walk thrown in. Line up along the b-ball court sidelines for Shoulder Taps x10 straight into Mountain Climbers x10 – five sets. Mosey to the field for Hand Release Merkin / Jump Squat pyramid concluding with 11 HRM’s. Between the moseying, mountain climbing and pyramid, YHC’s watch tracked 1.9 miles of travel.
Mary: LBC, Freddy Mercury, Flutter Kick, Toy Soldier
COT: It’s Advent season. Regardless of your faith, the opportunity for daily reflection can be a positive addition. A friend has added a daily single-word theme to this … today’s is ‘Earth.’ Think of this as those people who are foundational for you – the crucial infrastructure of your life. Make a plan for strengthening those relationships in the coming year.

AO: FreeState

QIC: @Horshack

PAX:5 @Winston, @Deagle, @BlackDiamond, @CashOnly, @Horshack

WarmUp
* SSH x 25 IC
* HillBillies x 20 IC
* Cherry Pickers x 15 IC
* Arm Circles 10 small forward, 10 wide forward, 10 small backward, 10 wide backward
* Windmills x 10 IC

The Thang
* Mosey over to Shops at Sumner Place
* 3 level Jacobs Ladder, 5 PAX rotate 5 stations: 4 stations of 3 Burpees each, 1 station of holding plank. Three times
* Mosey back

* 25 deep slow squats IC
* 25 calf raises each leg
* Around the key lunge walk

12 minutes of Mary
* Flutters x 25 IC
* LBC x 20 IC
* Outlaws x 10 each direction IC
* Dying Cockroaches x 15 IC
* Reverse Crunches
* Protractor for 60 seconds, ending in Flutters x 10 IC
* Plank x 10 center, x 10 right arm up, x 10 Center, x 10 left arm up, x 10 center

Stretching OYO

COT

AO: The Farm

QIC: Infinity

The PAX: Rocketman and Running Man.

WarmUp: 20 SSHs IC, 10 Don Quixote, 10 Willy Mays Hayes IC, 10 Michael Phelps IC, 10 Merkins IC, 12 Imperial Walkers IC, and 300m mosey.

The Thang:

TABATA Level 2!!! A 1996 study involving Olympic speedskaters used 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). Athletes using this method trained 4 times per week, plus another day of steady-state aerobic training, for 6 weeks and obtained gains similar to a group of athletes who did 60 minutes of aerobic training 5 times per week. Only the first group had gained anaerobic capacity benefits. Who conducted the study? Professor Izumi Tabata

We’ve done Tabata Level 1 previously, so today was Level 2:

Tabata Jump Squats (20 seconds on and 10 seconds off, 8 times through)

⅛ mile mosey

Tabata Shoulder Taps (20 seconds on and 10 seconds off, 8 times through)

⅛ mile mosey

Tabata Bonnie Blairs (20 seconds on and 10 seconds off, 8 times through)

⅛ mile mosey

Tabata Little Bitty Arm Circles (20 second on and 10 seconds off, 8 times through)

Tabata Russian Twists (20 seconds on and 10 seconds off, 8 times through)

5-10 Jack Webbs

Mary:

15 Flutter Kicks IC

15 Penguin Crunches

6 Superman Holds

Observations: Rocketman and Running Man came out despite the gloom and the unpredicted rain, and we were all rewarded with one of the most challenging workouts we have ever done. YHC couldn’t complete all reps during the Tabata Bonnie Blairs. Running Man commented on the good burn he was getting in his shoulders. Rocketman became light-headed and wisely rested a couple of rounds toward the end (BTW, each PAX is advised to raise his blood sugar before coming to the workout—a easily digestible food such as fruit is a good idea).

Announcements: We will be holding a Q School workout next Tuesday, 12/8. This will be good for everyone, even if you already know how to lead an F3 workout or are not ready to do so. We will still have a workout along with the training.

CoT:

YHC shared and discussed the following motivational quotes:

"Your level of success will rarely exceed your level of personal development, because success is something you attract by the person you become." – Hal Elrod, The Miracle Morning

“Wake up with determination, go to bed with satisfaction.” – Unknown