Winter Olympics Closing Ceremonies

YHC rolled up at 6:24 in 43 degrees to a perfect wet gloom.  The PAX had already begun to form with 4 waiting on the Q!   Our downrange brother Side Effects from New Orleans who just relocated to Phoenixville, PA.  He clearly has the mastered the EH, so it was a pleasure to welcome his FNG.  Speaking of EH,  YHC had a firm EH on a guy from Promise Keepers who made it out into the gloom for his first F3 experience.  Shovel flag planted, torch lit, skis waxed, and Zamboni cleared the ice for the final events in the 2018 winter Olympics.

Disclaimer:

Only men over the age of 18 can participate in the workout and accept this disclaimer. I am not a professional, which points to our core principal of being volunteer peer lead.  The exercises I suggest are just that suggestions.  I am not compelling anyone to do anything.  If I suggest something you are not comfortable with, modify as necessary to include even NOT doing the exercise.  This is not a pass-fail workout or group.  From continuing from this point and going on this workout with us you are accepting the very real risk of injury.   Please note we are exercising on public domain and you will be traversing uneven ground, it’s dark, and some spots may be slippery, you could lose footing quickly. Now is the time to either get in your car or state “Aye” affirming acceptance of risk of this workout. 

Warmarama

SSH, Sungods, Abe Vogoda, Monkey Humpers, Grass Pickers, Merkins, Peter Parker, Mountain Climbers.  Yes side effect reminded me that I  like to count in 10’s all in cadence, so I might have done some extras just to prove I could count higher than 10.

The Thang

Inspired by the Winter Olympics, YHC made a list of the events in the winter Olympics and developed workout to simulate the event.  A  promise was made that most of these exercises would be completely foreign to our PAX and really wouldn’t resemble Olympic events except maybe by name and intent.

Downhill Sking –

Round 1: Partner 1 – jump rope forward, jumping side to side.  Partner 2 – 50 Dips

Round 2: Partner 1 – jump rope backwards, one leg.  Partner 2 – 25 Derkins.

Round 3: Partner 1 – jump rope one leg switch.  Partner 2 – 10 Burpees.

Curling – COLT 45

Partner up.  One partner arms at 45 degrees starting position, partner two face to face to provide resistance. 15 reps curl arms up, 15 reps chin to 45 degrees resist, 15 reps full curl with resistance.

Dutch Skate

Split Pax into TWO single file lines.  Crouch with both feet together with hands behind your back like a speed skater, in cadence count, jump 45 degrees to right and then jump back to the to the other side.  15 yards forward (Cone to Cone), recover, come back.  Repeat focus on form this time.  Balance ankle to calf 10 count down and back.

Tennessee Iditarod AKA Skijorning if you are over 200lbs

Partner up.  One partner grabs the jump rope, the other partner gets inside the rope and starts running pulling partner 1 behind him.  Switch being the dog or horse pulling the sled / skier every 400 meters.

 

CoT

NoRama = Jack McKeever becomes Snowbird,  Duck becomes Flipper

CoRama = 10

Praising the Lord for this great day and group of guys who have stepped up to better themselves first and then looking to their families and next into the communities.  Praying for all the hurting communities that experienced senseless violence that struck our schools so far this year.  Also praising God for helping us be real with our struggles and overcoming some bad habits.  All the Glory to Jesus Christ for walking with us to we can walk the talk.

PBAM challenge

36, wet, no rain

warmarama: x jacks, mountain climbers

sprints across parking lot and back, 3 exercises each round when return

round 1: 20 merkins, 20 squats, 20 lbcs…round 2: 40 of each, round 3: 60 of each

-mosey to band shell

PBAM 2 min to win it:

2 min plank

2 min burpees AMRAP

2 min American hammers AMRAP

2 min merkins AMRAP

bear crawl to snack stand, crawl bear back

-PAX choice abs: bicycles, flutters, vsits, leg to opposite elbow, WW1s, side plank taps, alphabet

Trojan Menagerie

22-Feb-2018

3 PAX arrived in the Trojan gloom to enjoy a damp February predawn workout.  The disclaimer was delivered (extended version) and the PAX commenced with the workout by moseying to the entrance to the park.

Warm-a-rama: Sun Gods, Abe Vigoda, Best Stretch Ever, Plank Jack, Peter Parker

The Thang:

  • Scout Run from park entrance to Volley Ball Court
  • Elevens: 10 Crab Cakes, Various Crawls back and forth across width of court (Bear Crawl, Duck Walk, Crab Walk, Broad Jump, Inch Worm, Ape Walk, Crawl Bear, Lunge, Carioca, High Knees, Alligator Crawl, Butt Kickers), 1 Prisoner Squat; ladder to 1 Crab Cake/10 Squats; the PAX stopped at ~ 8 Crab Cakes and 3 Squats to allow time for the remainder to the workout.
  • Yul Brynner (Carolina Dry Dock, Wide Merkin, Merkin, Ranger Merkin, Diamond Merkin, Crucible Merkin, Spiderman Merkin) x3
  • 20 Dips

Mary: American Hammer, Flutter Kicks, Crunchy Frog, Big Boy Sit-ups

COT: Pray requests for Uptown Girl’s new business and for various family member’s seasonal illnesses, Count-a-Rama, Name-a-Rama, Prayer

Misty Mountain Hop

‘Twas a mild February morning in the low 40s and mist was in the air. Despite the fact that there was no Led Zepplin playing, the Swamp is located at the base of the South Mountain and with the mist…it was the best workout title Neon could conjure up.

5:30 AM: A welcome and ‘legal’ disclaimer was offered by Uptown Girl with more encouragement coming from Neon, Q for the day.

Warm-orama:

reverse lap mosey

grass pickers, squats, arm circles, sun gods, spiderman merkins, peter parkers, mountain climbers
the THANG
jog to telephone poles
bear crawl, sprint, bear crawl, sprint. Reps in cadence: jumping lunges and carolina dry docks
Return back: crab walk, backward sprint, crab walk, backward sprint, and squats
Mosey to side of pavilion
People’s chair, mike tysons, high knees, balls to the wall and more people’s chair
Mosey to playground for team work. Out and back run while partner does
pullups x 3 per person
Mosey back to shovel flag for a round of mary of an intro to FNG’s 8-count burpee
Count-orama / Name-orama: 6 including FNG later graced with Knievel
Announcements / Prayers: Keeping our families healthy, praise: a good and safe family trip for Flame, prayers for Dropbox’s wife who has flu and praise for Dropbox who is back and better than ever!
COT at 6:15am

Uptown Girl’s 50th Log Celebration Workout

YHC showed up 6:27am to find Beaker, Boo Boo, and X-Man.  The decision was made that 50th celebration log carrying ceremony would need to be postponed.  Lady Glitter Sparkles was packed back in my car ready take in a celebration on another day.  Then as if a flash of light appeared; within 10 seconds of closing the trunk four cars emerged out of no where doubling the size of PAX.  The Lady now made her return!

Disclaimer:

Only men over the age of 18 can participate in the workout and accept this disclaimer. I am not a professional, which points to our core principal of being volunteer peer lead.  The exercises I suggest are just that suggestions.  I am not compelling anyone to do anything.  If I suggest something you are not comfortable with, modify as necessary to include even NOT doing the exercise.  This is not a pass-fail workout or group.  From continuing from this point and going on this workout with us you are accepting the very real risk of injury.   Please note we are exercising on public domain and you will be traversing uneven ground, it’s dark, and some spots may be slippery, you could lose footing quickly. Now is the time to either get in your car or state “Aye” affirming acceptance of risk of this workout. 

Warmarama

Mosey to lower parking lot by football field for warm-up.  SSH, Abe Vogoda, Monkey Humpers, Grass Pickers, Merkins, Mountain Climbers, and Goof Balls

The Thang – Uptown 50 (Exicon Routine) – plus Lady Glitter Sparkles

10 cones with the following written on them: Burpee Broad Jump, Crab Walk, Partner Carry (P1), Partner Carry (P2), Alligator Crawl, Wheelbarrow (P1), Wheelbarrow (P2), Nur (Run Backwards), AYG (Sprint), and Bear Crawl. Cones are placed at end zone and at 50 yard line. Pax partner up and line up on the 50 yard line. Do 10 burpees, then travel to the 50 in the method on the cone. When you get to the 50, do 10 burpees and travel back by the next method. Repeat until you’ve traveled by all methods on cones (and have done your 100 burpees). Keep going until audible swearing is heard, or until time runs out.

The “Lady” stayed on one set of cones.  Pax rotated through that cone series carrying the Log.

In fact about 10 minutes in I heard audible cursing from Dial Up when he was called out for missing a set of burpees.  At the 15 minute mark, YHC rounded PAX up for some Cowboy Wisdom.  Just like Dark Helmet did on the day he birthed this workout.  YHC gave a time of deep reflection to what is F3?  What is it really?  A community of men that looks out for each other with the intent of betterment of oneself not for thyself, but for the greater good of others.  Our God, Our Family, Our Community.  All too often we swallow the pill of selfishness.  F3 reintroduces us to the daily Red Pill as played out in the movie the Matrix.

Back to work to finish the Thang.  Finish!  Mosey back to shovel flag!  Half way back to flag, we stopped for a final bit of cowboy wisdom that Dark Helmet left with me.  “If this was not tough enough for you.  I am sorry.  If this workout was too tough for you. I am sorry.”  This is way more than a workout.  It is about reinvigorating male community leadership.  Locking shields with other men.   If that fires you up.  Check out the book Freed To Lead – unshackling the modern day warrior or tune into the Art of Manliness Podcast (#324: How Fitness, Fellowship, and Faith Are the Cure for Sad Clown Syndromewith interview of Dread and OBT the founds or F3 Nation.  And tell a friend about us.

 

Mary 

Round the horn.  Each PAX gives AB exercise instruction.  Pass the log around.

CoT

NoRama = No FNG’s

CoRama = 8

Everyone’s hands on the Lady Glitter Sparkles.  Prayers for Stretch’s co-worker Melissa battling colon cancer.  Boo Boo’s wife is in Mexico City where they just had an earth quake.  Dial Up lifting up all the families impacted by the school shooting this week.  Asking the Lord to continue to bless F3 and see more men take the Red Pill so we can impact the greater good. Thanks be to Jesus Christ.