Category: Uncategorized

AO: The General

QIC: Lucius

The PAX: Brown Bag; Buggy; Citrus; Fair Weather; Fridge; Horse Punch; Jenner; Lazlo; Subprime; Traveller; Trolley

The Warm-Up: SSH; Cherry Pickers; Don Quixotes; LBAC; Moroccan Night Clubs; Downward Dog; Cobra; Merkins

The Thang: The PAX split into two groups, then engaged in a series of sandbag relay races. Each PAX, in turn, performed : 10-yd Sandbag Clean & Toss; 10-yd Sandbag Pull Throughs (Left); 10-yd Sandbag Pull Throughs (Right); 10-yd Sandbag Side Throw (Left); 10-yd Sandbag Side Throw (Right); 10-yd Bear Crawl Sandbag Pull Through; 10-yd Sandbag Chain Pull; 15x Sandbag Curls; 20x Sandbag Deadlifts; 10-yd Sandbag Pull. Run to rejoin team. Rest exercises between turns included: ATMs; BWS; Lunge Steps; Jump Squats; Carolina Dry Docks; Overhead Claps; and Air Press.

The Mary: 50x LBCs; 26x Flutter Kicks (IC).

The COT: Today, the PAX performed a lot of exercises that were a little different than the norm. By varying our work, we challenge ourselves. As you move though your day, consider doing something uncomfortable. You’ll grow from it.

Title: Coupons Are Your Very Best Friend

QIC: @Maguire

AO: Patriot

PAX: @lucius, @bone, @cableguy, @spokes, @greasemonkey, @weddingsinger, @citrus

WU: SSH, Cherry Pickers, WMH, Hillbillies, Rockettes

Thang:

· Pair up for 9s. Burpees on each side. When first person did 1 and 8 (carry coupon in between), other did coupon step-overs. Alternate. When on last rep of 9 on one side, both did burpees together.

· Mosey.

· Pair up (new partner). 30 reps of a series of exercises with coupons. Make sure to carry your coupon when running to the next cone and exercise.

· Pair up (new partner). 7s. Same format as 9s above.

Mary: Flutterkicks, Toy Soliders, LBC

CoT: Get to know your neighbor (and colleagues). Learn more than their name. Go deeper. You will be amazed at personal learning, shared experiences and sense of growth.

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AO: Virtual

QIC: Infinity

The PAX: 2 Percent and Chief (F3 Burlington)

WarmUp: Air Squats, Don Quixotes, Cherry Pickers, Michael Phelps, and SSHs.

The Thang:

Kickboxing and Full-Body HIIT in AB, AB format, 10 reps each:

• 2xKnee, 2xJab-Cross (right side)

• Burpees

• 2xKnee, 2xJab-Cross (left side)

• Burpees

• 3xUpper-Cut, 2xJab-Cross (right side)

• Mountain Climbers, IC

• 3xUpper-Cut, 2xJab-Cross (left side)

• Mountain Climbers, IC

• L+R Hook, R Upper-Cut, 2xKnee (right side)

• Bonnie Blairs

• R+L Hook, L Upper-Cut, 2xKnee (left side)

• Bonnie Blairs

• 2xDuck, 2xJab, 2xUpper-Cut (right side)

• Star Jumps

• 2xDuck, 2xJab, 2xUpper-Cut (left side)

• Star Jumps

• 2xJab-Cross-Knee (right side)

• Peter Parker Push-Ups

• 2xJab-Cross-Knee (left side)

• Peter Parker Push-Ups

• 2xJab, 2xUpper-Cut, 2xKnee (right side)

• CDDs

• 2xJab, 2xUpper-Cut, Knee (left side)

• CDDs

• Roundhouse Kicks (right side)

• Roundhouse Kicks (left side)

• Squat Kicks, IC

Mary: 10 Cup Checks, 10 Sweat Angels, 20 sit ups w/punch at top, 10 Nolan Ryans each side, 20 Flutter Kicks, and 10 Side Crunches (each side).

Observations: This workout challenged balance, flexibility, and coordination, which are not only important for F3 workouts, but also will help us through life. Proper balance, flexibility, and coordination allow us to have the functional fitness necessary to use our strength in daily situations without injury. One PAX, Chief was modifying the workouts due to a shoulder injury (right arm was in a sling), but that didn’t stop him from getting a good workout.

This workout was recorded to YouTube: https://youtu.be/yOs1pqJfwbY

CoT: “Everyone must choose one of two pains: The pain of discipline or the pain of regret.” – Jim Rohn

6 Strong at #freestate yesterday for Tabata and Tobaggan Relays (plus a double disclaimer in cadence)

AO: #FreeState

QIC: @Horshack

PAX – 6: @Magoo, @CashOnly, @Deagle, @Winston, @Black Diamond, @Horshack

Warm Up

· SSH x 25 IC

· Lounge Act x 15 Each Side IC

· Austrailian Snow Angels x 15 IC

· Rocky Balboa Toe Touches x 30 IC

· 3 Laps around blacktop with Karaoke on the sides

· Cherry Pickers x 15 IC

· El Capitan x 15 Each Way OYO

· Michael Phelps x 15 IC

The Thang

· Tabata Part 1 (20 on / 10 off) x 8 – Mosey one lap between sets

o Squats

o Ozzy Osbournes

o Mountain Climbers

· Toboggan Push Relays (10 mins)

· Tabata Part 2 (20 on / 10 off) x 8 – Mosey Between sets

o Dips

o Alternating Lunges

Mary

· Reverse Plank-o-rama X 15 IC

· Van Goghda (one hand opposite foot) x 10 Each Side IC

· DrWs (8 count) x 10 IC

· American Hammer x 15 IC

· Leg Lifts x 15 IC

COT:

· Third F – trying out new approaches under the leadership of @Monk, deep breathing, meditation, etc.

AO: Horizon

QIC: Lazlo

The PAX: @3mile, @kodiak, @magoo, @disco, @maj.Payne

Warmup: SSH, hillbillies, Moroccan Nightclubs, cherry pickers

It was an icy morning at #horizon-ao but that didn’t deter six brave pax from showing up to find out what sort of nonsense we would come up with. The QIC couldn’t decide if the parking lot was any better than the field, it was all ice, so after a brief warmup we trekked over the the covered cafeteria patio, started some tunes, and got to work. At least that’s what would have happened if the QIC didn’t have a juvenile curiosity about what kind of exercises would work well on ice. But after a quick experiment to find out, we returned to our regular programming.

The Thang:

The first exercise was on the icy turf outside the patio. Remember the scene in Bambi when he’s sliding around on the ice? The PAX did a nominal bear crawl back and forth across the small field, but dubbed it the “Bambi crawl.” @3mile realized that on ice there’s no need to lift your hands off the ground and moved faster than I can run. The rest of us looked pretty much exactly like Bambi. It was awesome. I don’t remember that movie exactly. I think it was sad. But this exercise made the QIC very happy.

We then moved to the patio and split into four stations, rotating until a 5 minute timer stopped us. The coupon station timed the rotation. For round 1, the exercises were:

1. 10 blockies
2. Merkins
3. BWS
4. LBCs

Round 2:
1. 15 thrusters
2. Dips
3. Wall sit
4. Flutter kicks

Round 3:
1. 20 kettlebell swings
2. Balls to the wall
3. Monkey humpers
4. Big boys

Round 4:
1. 10 jump-over burpees
2. Alt side plank
3. Toe taps
4. Heels to heaven

Mary: By the time we made it back we were over time. So Mary was an ice trek.

Then, while chatting about Q Source, the QIC jumped straight to COT. The problem? No count-o-Rama, no name-o-Rama. Just totally spaced out. So a sad ending to an otherwise great time with the PAX.

COT: The night before the ice fest, the M asked why I don’t just take the day off when it’s so bad out there. I didn’t have a great answer ready, but did think about it. It’s because of you guys. I definitely wouldn’t be out there for 1st F on my own. But knowing this group is going to post us enough. Especially in these times, seeing you guys in the morning is my 2nd F also, and I’m very grateful to have it. So the best thing we can do is share it, and grow the group, and pass it forward.