AO: Falcon Hill

Date: 8.8.19

Time: 0530

Q: Swobbles

Stretch/warmup:

Stretch on your own

Side straddle hops, Mountain climbers, High knees, Merkins, flutter kicks, merkins, American hammers, Side straddle hops, Mountain climbers, High knees – no rest, x 6 of each exercise for the 6 police officers in the Oregon District that ended the threat quickly and saved many lives.

The thang:

Grab blocks and head to FTH

Bottom of hill – squats, run to top – block squats

Bottom of hill – flutter kicks, run to top – Block flutter kicks

Bottom of hill – burpees, run to top – man makers

2 rounds x 9 reps for each victim of the Oregon District tragedy

COT

Prayer

PAX: Goldstar, fire drill, cobra, Burt macklin FBI, kool-aid, Crockett, chew toy, Swobbles

Date: 08-06-2019
Time: 0530
AO: Higgins
Pax: Nader
QIC: Wilson

We walked.
We talked.
We stretched.
We did a lot of shoulder work, weighted ball bat swings.
We beat the fart sack.
We started the day by getting better.

(If you think you’re too old to work out, I am too. So come join us, Tuesday/Thursday at Cloud Park, 5:30 a.m.)

YHC,

Wilson

8/6/2019

AO: Falcon hill

Q: Goldstar

Pax: Firedrill, Tails, Crockett, Cobra, Koolaid, Anthill

10 penalty burpees due to the lateness of Koolaid. Crockett was late as well, so we will do death by burpees with lots of running on my next Q. 🙂

Warmup:

SSH X 15 IC

CottonPickers X 15 IC

Baby Arm Circles Forward X 10 IC

Baby Arm Circles Reverse X 10 IC

Windmills X 10 IC

Imperial Walkers X 20 IC

Mosey around track

Roasted Pig x1

1 set of Bruce Lee consisting of the following:

20 Flutter Kicks per leg

10 Merkins

20 Leg Raises

10 Merkins

20 American Hammers per side

10 Merkins

20 Dying Cockroaches per side

10 Merkins

20 Freddy Mercuries per side

10 Merkins

20 LBC’s

10 Merkins

20 Heal touches

10 Merkins

Run a lap

Super 21:

Do 1 merkin followed by 1 situp; 2 merkins / 2 situps; 3 merkins / 3 situps, etc., etc. ……. up to 21 merkins/ 21 situps

Some of us got to 18, some of us got to 10, but what mattered is we all did it.

Counterama

COT

Namerama

Photo

AO: Dehavilland

Date: 8.3.19

Time: 0700

Q: Swobbles

Stretching/warm up:

Bad boys

Arm circles

Cobra/Child’s pose

Quad stretch

Leg stretch

Moroccan night clubs

Side straddle hops x 15 in cadence

Imperial walkers x 15 in cadence

High knees x 15 in cadence

X 3 rounds

The thang:

Start at dock – merkins x 20

Run to field – squats x 20

Run to memorial – push throughs x 20

Run to pull up bar – pull ups x 10 (plank/side straddle hop/mountain climber/imperial walker while you wait)

X 4 rounds

COT

Prayer

PAX: Kool-aid, Elroy, Wilson, faucet, Cub Scout, zebra, Nader, Rosie, Swobbles

Date – 8/1/2019
Time – 0530
AO – Higgins
Pax – Nader
QIC – Wilson

On Ruck days, The Thang is the warm up.

There is a distinct advantage to a rucking workout over the usual beat down: I can actually engage in Mumblechatter. In the midst of a heavy workout, the focus is on BREATHING!!

And it’s not unusual for me to talk to myself when I’m rucking alone. But, WOW!, having another HIM going stride for stride and carrying on conversation, that just elevates the experience to a whole other level.

Post ruck:

• PVC workout

• Front to back
• Side to side
• Hip hinges
• Twisters

Bear crawls Monkey walks Deep squats Tail gate dipsDon’t worry. Nader has not taken your place. You can still come join us. Then we’ll be a party of 3. Then a party of 4. Then….

YHC,

Wilson

AO: Falcon Hill
Date: 7.30.19
Time: 0530
Q: Swobbles

Stretch/warmup:
Stretch on your own
Mountain climbers x 10 in cadence
Plank jacks x 10
Side plank arm raise x 5 each side (10 total)
Slow mountain climbers x 10 each leg

The thang:
Run down track to opposite side and do exercise
Run back to start and perform exercise

• Merkins x 10 each side of track
• Jump lunges x 20 each side of track
• Side straddle hops x 20 each side of track
• Burpees x 10 each side of track
• Flutter kicks x 20 each side of track

COT
Prayer
PAX: Goldstar, Burt macklin FBI, kool-aid, phone home, Crockett, ant hill, zebra, Swobbles

7/29/2019

AO: Higgins

Q: Goldstar

PAX: Wilson, Goldstar

Roasted Pig x1

1 set of Bruce Lee consisting of the following:

20 Flutter Kicks per leg

10 Merkins

20 Leg Raises

10 Merkins

20 American Hammers per side

10 Merkins

20 Dying Cockroaches per side

10 Merkins

20 Freddy Mercuries per side

10 Merkins

20 LBC’s

10 Merkins

20 Heal touches

10 Merkins

Merkins x25

Squats x25

LBC’s x25

Run around lot

Repeat until finished (we got 7 rounds in!)

175 each of Merkins, squats and LBC’s!

Mumble chatter

COT

Counterama

Namerama

Photo

AO: Falcon Hill

Date: 7.23.19

Time: 0530

Q: Swobbles

Stretch/warmup:

Bad boys

Over the head bad boys

Arm circles

Quad stretch

Side straddle hops x 15 in cadence

Imperial walkers x 15 in cadences

High knees x 15 in cadence

The thang:

Pearls on a string with burpees

10 burpees at each stop

10 total stops

COT

Prayer

PAX: Tails, kool-aid, Crockett, Fire drill, bear, Elmer, goldstar, phone home, chocula, Burt macklin fbi, zebra, Swobbles

Date: 7/22/2019
Time: 0530
AO: Higgins
Pax: Fire Drill, Lane (FNG), Cobra, Dodgeball (Orlando)
QIC: Wilson

Warm up
20 reps IC

• SSH
• Imperial Walkers
• Cotton Pickers
• Windmills

Mosey 1

• Parallel bars
• Dips
• Leg ups,
• Incline Merkins
• Merkins

Mosey 2

• 10 reps of
• Pullups/jumping pullups
• Burpees
• Squats
• Something else….

Mosey 3 to the Parking lot

• Bear Crawl
• Crab walk
• Monkey Walk Right
• Monkey Walk Left
• Big Skips
• Kangaroo Hops

Count-o-rama
Name-o-rama
Circle of Trust

Shout out to F3 Orlando for loaning us Dodgeball.

YHC,

Wilson

Date – 7/20/2019

Time – 0700
AO – DeHavilland

Pax – Koolaid, Crockett, Faucet, FNG (Ken), Phone Home, Bubble Boy, Elroy, Zebra, Sugar, FNG) Terence, Wilson.

Q – Koolaid, Crockett, Faucet, FNG (Ken), Phone Home, Bubble Boy, Elroy, Zebra, Sugar (from Johnson City, TN), FNG) Terence, Wilson.

F3 is known for workouts rain or dry, heat or cold. We’ll even workout when the scheduled Q can’t make it! How’d that work? Well, since F3 is an organization OF Leaders, YHC declared everyone Q for the day.

Mosey up the trail.

Warm up – 20 SSH IC

The Thang:

YHC assuming the Q of Q, started our POAS (Pearls On A String) with Merkins. We would mosey around the trail (the string) stopping frequently (because YHC really doesn’t like running) to engage in the Pearls (a.k.a, COP (Circle of Pain)). Each Pax would assume the Q by announcing the exercise. Reps were determined by a roll of the dice (really!). Exercises were as follows:

Faucet – Imperial Walkers
FNG/Ken – Zombie Kicks
FNG/Terence – Big Boy Sit Ups
Koolaid – Bear Crawls
Phone Home – Overhead Claps
Zebra – Squats
Bubble Boy – Lunges
Sugar – Vertical Hip Thrust
Crockett – Knerkins
Elroy – Burpees (we hit 30 of these with a bit ‘o luck!!)

After we all had a turn, the more fit Thoroughbred still needed to run, but the Pack Mules were wilting a bit from the extreme heat. So as Faucet expressed the desire to run, YHC agreed it would be a good thing to let those who could run wild to do so. Instantly Faucet became the Q of Qs of a separate group while the remainder focused on core exercises (modified Bruce Lees).

Adding to the excitement of the day: Crockett began his F3 journey in early June (joined by his brother, Phone Home), but expanded his reach by having two FNGs posting: Ken, his dad, and Terence, his son. Three generations. It’s a beautiful thing to see.

YHC,

Wilson