Brick by brick

September 30, 2017

Q: Tiny Bubbles

Warm up
20 SSH
20 Abe Vigoda
20 Mountain Climbers
20 Imperial Walkers
20 Hillbillies
20 Arm Rockers

Grab bricks mosey to far parking lot bricks overhead long way

15 Berkins
15 Iron Squats
15 Curls
15 Forearm Curls
15 Shoulder Presses
15 Iron Crosses
15 Lunges

The Thang

Brick Presidential Shuttle Run
Goal to 10
Goal to 20
Goal to 30
Goal to 40
Goal to 50

Partner Up
Burpee LBC Circuit 15 Sideline to Sideline
Run with bricks in between

Mosey w/ bricks to pavilion
15 Dips
15 Inclined Merkins
Pull Ups/ Arm Hangs

Mosey with bricks back to flag
Circle Up
Mary
Freddy Mercuries, Snow Angels, High Knees, WWI Sit Ups, Side Crunches, Inch Worms

Announcements
Count o Rama – 9
Name o Rama
COT

Remind us Father when we think back on this workout that these bricks represent our many opportunities to build our faith and our relationships with you and our brothers.

Testosterone Release

Saturday September 28th, 2017

Qic: Dial Up

10 PAX showed up

Shoulder stretch
Neck stretch
Touch your toes
Standing crunches
Yoga

Right Side
Warrior 1
Warrior 2
Plank
Cobra
Downward facing dog
Repeat for left side
Side straddle hops
Merkins
Jump squats
Plank jacks
Lunges
Ladders (plank walks)
Mosey to playground:
Burpees
Pull ups
Lunge walk to Pavilion
Negative leg raises for abs
Lunge jumps
Dips
Mosey to football field
Bear crawls
Run around field
Wheelbarrow
Run around field
Crabwalks
Run around field
Mosey back to parking lot:

PAX choice of exercises

Lead by Example

Saturday, September 16, 2017 QIC – Uptown Girl

YHC has an bum ankle; therefore is Q’ing 0.0 workout. Neon leading the regular boot camp Q.

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warma-O-Rama

Arm Circles, Robots, Abe Vogoda, Grass Pickers, Monkey Humpers, Hill Billies. Followed by an rotational Q warm-up to finish. SSH, Alternating Shoulder Tap, Greatest Stretch Ever, Peter Parker, Swimmers, Heisman Lunges.

The THANG: 0.0

MOSEY – Two Pax carry 40lb salt bag doing trunk twists and overhead presses. Rest of PAX walk with high knees, lunges, high knees.

Ascending Curb Craw- 1 to 13
Burp Back Mountain – walk up hill backwards, walk forward. Partner Burpees. (5 rounds)
Hold Plank – 10 count – 3 position – 1 arm
Bleacher Dips – x 25
Army Crawl from sideline to midfield
Crab Walk from midfield to sideline
Step up Bleachers – IC – 10 count
Mosey to Shovel Flag with Sand Bags
Mary:

Joined the Bootcamp PAX for Plank Railroad. Circle Up for Toss the Ball Big Boy Sit-ups.

CoT:

Countarama – 11

Capone stepped up to take Site Q responsibility for Bee Hive and Uptown taking Site Q responsibility for Trojan. Flame taking on responsibility of launching F3 Wetsone Leadership training. Dail-up taking Q next Saturday. Tiny Bubbles taking Q the following Saturday. Flame taking Q the 3rd Saturday. Checkmate taking Tuesday Q. Beaker Taking Thursday Q. Great Job Men

The Burpee Mile

5 PAX showed in the gloom for what would become an interesting experiment in upper body endurance.

We started with the usual disclosure and moseyed to the top of the drive for warm-a-rama.

Ssh, arm circles, huggy bears, monkey humpers, Merkins, and Abe Vagodas

the Thang:

We started an Indian run. The last man does 5 Burpees and then sprints to catch the PAX. The next man does the same. We made it through 2 rounds before arriving at a swing set.

1/2 PAX completed inverted rows on the swings while the others completed 20 dips. Flapjack

1/2 the PAX completed swing merkin and crunch, or SMCs if you will, while the others performed 20 step ups on a nearby picnic table.

We completed 2 rounds.

The next set involved partners pushing down on each end of a sea saw while the odd man completed 10 pull ups or 5 second hangs. We rotated until all PAX completed 10 pull ups.

Back to the Burpee Mile. We ran the Indian run until all PAX completed 1 set of Burpees. Back to the missing shovel flag.

Side story: it seems iteration 2 of the Trojan shovel flag was lacking some Trojan strength and is in need of some TLC (Tools, Loctite, and chicken bands).

At the location where the shovel flag would be we completed ~8 minutes of Mary which included 50 continuous crunches.

Count-a-rama Nam-a-rama

Announcements: need a new site Q for The Trojan.

Prayers for healing of some PAX on IR and those effected by severe weather recently.

BTTW

August 5, 2017

Introduction: Disclaimer – F3 is always outdoors, rotationally led, men only, ends with a circle of trust, and each man is responsible for his own workout, so the exercises may be modified as needed.

Warm-O-Rama: Modified shuttle with jogging, high knees, butt-kickers, “open/close the gate” side shuffle, carioca, bending, jumping and backwards jogging and sprinting.  PAX then moseyed to park outbuilding for two sets of descending planks held for a 10 count. BTTW sets were interrupted by the most ridiculous Indian run ever.  PAX performed a line of inch worm exercises while the Six duck-walked to the front. It quacked me up ( I should have shot a video).

This was followed by exercises in cadence including: Abe Vigodas, side straddle hops, seal jacks, American hammers, plank punches, mountain climbers, Peter Parkers, cobra, superman stretch, and some crazy back-twisting yoga pose that defied the laws of physics.

The Thang: “Treasure Hunt” Q referenced Matt 6:19-21, “. . . where your treasure is there your heart will be also.” Q encouraged PAX to add some treasure to their chests, literally and figuratively by exercising and memorizing the inspirational/ motivational quotes found in the treasure chest at one end of the field.  Much to the chagrin of the passing train that attempted to obfuscate all instructions, Q explained the cross-field partner exercises which were also printed on folding chairs at each end of the field.  Cross-field exercises one way included: bear crawl, crab walk, hopping, lunges, backward jogging, imperial walkers, and Frankensteins. Opposite cross-field exercise was 30-30-30, ie. jogging, running, sprinting.  Exercises at the opposite end of the field from the treasure chest were Burpees, Merkins, LBC’s, star jacks, reverse crunches, and squats.

PAX then moseyed back to shovel flag for CoT.
CoT: count-o-rama, name-o-rama, naming of FNG, announcements and prayer requests.

Chicken Wisdom: “A truly rich man is one whose children runs into his arms when his hands are empty.” “Life is about impact, not income.” “Most men are not living their dreams because they are living their fears.” “If you want to build yourself up, build somebody else up first.” “You cannot cross an ocean without first losing sight of the shore.” “The two most important days of your life are the day you were born and the day you figure out why.” “The will to act is primary, the rest is mere tenacity.” “There are no traffic jams along the extra mile.” “It does not matter how slowly you go as long as you do not stop.” Joshua 1:9, Hebrews 12:1, Philippians 4:13, and Isaiah 40:31.