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.

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.

Baby Got Back

Another chilly morning at the Swamp and Neon’s first Q back in the northern hemisphere in 2018. The workout was focused on the back

Mosey

Warm o rama
arm circles, grass pickers, monkey humpers, ankle hops & merkins
Mosey over to the jungle gym
  • 3x pullups with different grips, legs (see below) between pull-up sets.
  • 3x legs 20 x squats, box jumps, lunges, split jacks, star jacks, bobby hurleys in between sets of pull-ups
More back work on swings; rows, two sets with crab cakes in between
Sprinter’s choice. The PAX circled up and one would spring to telephone and back giving the remaining PAX an exercise to do until his return
Mosey to the shovel flag for Mary; each PAX picked and counted fav
Name-o-rama / Count-a-rama:
Announcements: No Regrets conference, Boo-boo headed to Jamaica
COT: 6:15AM

Pain in the parking lot – Ice-olation

Warmarama
1. Side straddle hops, monkey humpers, grass pickers

Parking lot of pain
1. 15 diamond merkins, 15 close elbow merkins, 15 wide merkins. Squat position for 6, designated man calls out when to run parking lot up and back.
2. 20 ground dips, 20 one-leg dips left, 20 one-leg dips right, Squat position for 6, designated man calls out when to run parking lot up and back.
3. 15 side merkins left, 15 side merkins right, 15 boondocks. Squat position for 6, designated man calls out when to run parking lot up and back.
4. Repeat all 3

ICE-olation
Each guy has a turn in Ice-olation and to tell the remaining group what exercise they do, the group then tells the independent what he must do. The guy in Ice-olation goes until failure, that’s when everyone stops the workout. Guy in Ice-olation chooses next man up.

Run parking lot, 5 laps.

What Are You Thinking?!

Tuesday, January 9, 2018

It was a comparatively balmy morning in the Swamp at ~ 25°C…had to shed a layer of clothes.

Disclosure as we moseyed…

Warm-a-rama: We moseyed to the end of the lane for a short warm-a-rama of Sun Gods, Abe Vigodas, and Mountain Climbers.

As we moseyed to the band shell, we thought about the idea of a New Year’s resolution of “who are you going to be” rather than just “what are you going to do”.

Thoughts determine our feelings which influence our actions which lead to our habits which forge our character which ultimately determine our destiny.  Thoughts precede actions so we should get our thought life focused on uplifting truths.

The Thang:

Iron Hulk (1 Merkin:4 Air Presses ascending to 10 Merkins:40 Air Presses); the air gets heavier as you proceed.

Recouped with a comfortable People’s Chair for a couple of minutes and then did 10 Box Jumps.

Off to the playground for 2 rounds of Pullups to failure, 12 Inverse Rows, and Ab rollouts.

Back to the band shell for 10 Groiners and a round of ATMs (15 Alternating Shoulder Taps, 10 Tempo Merkins, and 10 Fast Merkins).

Mosey over to the pavilion for 20 Dips and some Dr. W’s.

Laps inside the pavilion of Nur, Bear Crawl, Crab Walk, Lunge Walk, and Carioca.

Mary: Crunchy Frogs, Freddie Mercury, and WWI Sit Ups

Moseyed back to the parking lot for CoT

Prayers for Uptown Girl and Boo Boo as they travel; transitions at Bethany Church; and for the upcoming book study at Flame’s home.

Truth nugget: “Throw off your old sinful nature and your former way of life which is corrupted by lust and deception.  Instead, let the Spirit renew your thoughts and attitudes.  Put on your new nature, created to be like God – truly righteous and holy.” Ephesians 4:22-24