Category: Uncategorized

Posted on

The Andes Anyone?

Ten PAX ran/rucked east along the W&OD trail this morning. Runners logged 5.5-6.5 miles, and I’m not sure how far the Rucker’s rucked.

We often see a few deer along the trail but never the dozen or so together we saw today. They gave us that “We’ve seen your kind before” disinterested look.

Never at a loss for ideas large and small, at coffeeteria Bone proposed a CSAUP to the Andes (that’s right, the mountains in S America). Maj. Payne, “Bone, we can barely get anyone to a local CSAUP.” Bone, “Go big or go home.”

Announcements: Super Bowl party + BRR planning session moved to home of Fish Fry (check #CSAUP Or #2ndF channel for details). QSource + 2nd F this Thursday at Meridian Pint (watch for details). Sign up to Q workouts.

Thoughts & prayers: Maj. Payne’s riding coach at 100th birthday party; Monk’s stepfather recovering from broken hip.

COT: Adopting new practices of self-discipline (cold shower, no between meal snacks, limit social media to essentials only) can reveal your weaknesses. Try it, work on them and accelerate spiritual fitness.

Great to be with 9 fine PAX this morning.

Monk

PAX: Maj. Payne, JAG, Bone, Sunshine, Brown Bag, Lazlo, Elvis, Short Sale, 2 per cent.

Posted on

“No One Should Waste a Day”

January 23, 2020

AO: The Highlands

Q: Jag

PAX: Lucius, Radar, Trolley and Toolbox

Warm-Up: High Knees, Butt Kickers, Side Straddle Hops, Windmills, Potato Pickers and Itty-Bitty Arm Circles.

The Thang: The PAX moseyed to the nearby fire station to execute a set of 23 Merkins, 23 WWIIs and 23 Air Squats (it was the 23rd after all), followed by 5 Burpees.

The PAX continued their mosey around the corner and down South Fern Street and 15th Street where they executed 23 Diamond Merkins, 23 Penguins Crunches, 23 Mountain Climbers and another 5 Burpees.

From there it was off to the Costco garage. Oh, the reliable and true Costco garage. The PAX performed Walking Lunges up the ramp to the second level and performed 20 Peter Parkers.  They then Bear Crawled up the stairs to Level 3 and completed 30 LBCs.  Another round of Walking Lunges took the PAX to the fourth level and 40 One-Legged Squats (20 each leg).  To get to the fifth level the PAX Crawl Bear’d (Crawled Bear?) up the stairs and the performed 50 leg exercises with each leg – 25 Dirty Dogs and 25 Mule Kicks.  A quick run up the ramp took the PAX to Level 6 and 60 LBCs.  A final Crawl Bear up the stairs left the PAX at the top of the garage.  A Ricky Bobby took them all the way back down.

The PAX returned to the Highlands field for 23 Werkins, 23 WWIs and 23 Bonnie Blairs.

Mary: Flutterkicks, Freddie Mercuries, Protractors and a Plank.

COT: Winston Churchill in 1948: ‘No one should waste a day.”  That is all.

Posted on

The Boomin System

AO
Olympus

QIC
Ba da Boom

The PAX
Highlander, Hightower, Nano, Dunder, Glee, and Mule

Warmups
SSH Arm Circles WMH Cherry Pickers Hillbillies Imperial Walkers Mountain Climbers Calf/Hip Stretches

The Thang
Timer: 20 Bonnie Blares followed by stair run- reach the top: 5 burpees, run back down. Stations included: 2 Pax sparring with boxing pads (gloves optional), followed by overhead arm presses, lunges, arm curls and suicides. Rest with 10 merkins and repeat. But changed suicides to bear crawl, overhead arm press to tricep pulls and arm curls to chest pulls.

Al Gores with 2 rounds of 4x4s includes 4 merkins and 4 mountain climbers (applying 3 count for each one)

Mary
Stairway to heaven, banana rocker (not sure if I got the name right but it’s harder than it sounds), flutter kicks, row-boats , big boy sit-ups, and oblique sit-ups

CoT
Pay attention to the little things. Help a neighbor in need and make a difference in your community. We are grateful for the opportunity of fellowship and the support system that F3 has provides us. Let it fuel your day.

Posted on

F3 Beatdown by Committee

Six PAX weathered the cold for an F3 beat down led by Hightowner and Nano.

AO: F3TheCapital – #Delphi

QIC: Hightower / Nano

PAX: Dunder, Mulligan, Highlander, and FNG – Peloton.

Warm Up: SSH 50x, Good Mornings 10x, Arm Circles, Downward Dogs, Willy Mayes Hazes.

The Thang:
1. Hightower lead the PAX for a mosey around Delphi to get the blood flowing.

2. Nano took over for two rounds of “corners,” where each PAX took a spot around the tennis court. The PAX then did 5 merkins and 10 Bonnie Blairs (the hard way) before running to the next spot. This continued for 2 minutes. For round 2 the merkins and Bonnie Blairs were replaced with reverse burpees.

3. Wall Sits: The PAX passed the 25 lb ball back and forth down the line 6 times. Rinse and repeat 1x.

4. Short Circuit: 5 Stations including: 2x ball toss, oblique ball slammers, air squats, seal claps, and bear crawl down and back as timer.

5. -6:03 am, plenty of time for some suicides! The PAX ran suicides on the outer lines of the three Delphi tennis courts. That’s 10 sprints per suicide. Rinse and repeat 1x.

Mary:
Each PAX led a core exercise including superman, flutter kicks, mountain climbers, American hammer twists, Peter Parkers, and 4-count high plank/low-plank.

COT:
Life is short, and tragedy can and often does strike at anytime. Therefore, live in the moment and try to be a beacon of joy and happiness for the people around you.

Posted on

Got Hot Dish?

We do now! Maj. Payne brought an FNG to the Compound this morning. He grew up in MN and worked in a cheese factory, so we named him Hot Dish. Hot Dish acquitted himself well of his first F3 workout, featuring:

Warm up: SSH, Mtn Climbers, Merkins, Finkle Swings, Flying sun gods, Flutter kicks, downward dog to cobra pose. 

11’s: burpees & merkins, which doesn’t sound like much until you realize that’s 55 burpees + 55 merkins.

Soccer. 2 on 2 with full-time goalie. Turnovers are two Burpees; goals five Burpee‘s. We were in the Compound’s outdoor underground space, a parking lot featuring walls and columns that made the match feel like indoor soccer. Indoor soccer never stops, and both teams were smoked after 15 minutes or so.

Mary: flutter kicks, LBCs, alphabet, planks. 

Announcements: Q source discussion Thursday via video chat. Link will be posted on Slack.

Monk (QIC)

PAX: Maj. Payne, Hightower, NAFTA, Hot Dish (FNG)