F3 is Fitness, Fellowship, and Faith
PAX: Salpal, Pep, Vector, Supernova, Blueprint, Natural Ice, Black Lung, DintyMoore, Right Said, Grape, Blue Mule, Red Skull, Chunks, Siri, Detective Pikachu (QIC)
Gloom: Great
15 men argued over baseball trivia while doing merkins, squats, side straddle hops, and running. Good fun.
COT: Thanks for letting me lead on my late Birthday Week. Pray for Covenant School, those who have lost, and those who are hurting. Pray for our country’s leaders, pray for them to do the right thing(s).
The PAX returned from the Thanksgiving holiday full of turkey, stuffing, pumpkin pie and other assorted feasts. YHC needed to think of a workout theme to start the pre-Christmas workouts appropriately. Because sometimes you have to put in twice the work to get results, today’s workout was repeated and had an appropriately doubled playlist.
PAX: Chunks, Crawlspace, Natural Ice, Right Said, Salpal, Siri, Spinal Tap, Supernova, Tool Man, & Vector (QIC).
Conditions: 47 degrees – practically balmy
Playlist:
History Repeating – Propellerheads (playlist theme clue)
Promises, Promises – Naked Eyes
Bye Bye Bye – *NSYNC
Rebel Rebel – David Bowie
Doctor Doctor – Thompson Twins
Mony Mony – Billy Idol
Money, Money, Money – ABBA
Girls, Girls, Girls – Motley Crue
Say, Say, Say – Paul McCartney & Michael Jackson
Talk Talk – Talk Talk
Louie Louie – The Kingsmen
Sugar, Sugar – The Archies
* Was pretty funny hearing the PAX try to determine the theme. We went from my retirement announcement to I was becoming a banker to I was going to start running a strip joint . . . you’re thinking way too hard, my friends.
Disclaimer given and then mosey to the playground:
COT:
Thanks, HIM. Honor to lead you this morning.
SYITG,
Vector Vector
6 HIM resisted the strong temptation of the post-fireworks/beers/brats/burgers fartsack and came out to make themselves better. What better way to do that than to a Q celebrating the holiday a mere hours past?
PAX: Crawlspace, Cub Cadet, Oatmeal, FNG Supernova, Tool Man, & Vector (QIC).
Conditions: mid-70s. Not too humid.
Playlist: ‘Merica!
Living in America – James Brown
American Girl – Tom Petty & the Heartbreakers
American Idiot – Green Day
American Boy – Estelle w/ Kanye
Young Americans – David Bowie
Kids in America – Kim Wilde
Born in the U.S.A. – Springsteen
R.O.C.K in the U.S.A – John Mellencamp
America – Neil Diamond
Party in the U.S.A – Miley Cyrus
Surfin’ USA – Beach Boys
Disclaimer given and then mosey to the tennis court:
COT:
Thanks, HIM. Honor to lead you this morning.
SYITG,
Vector
Last Friday at Bomber, Blue Mule taught music class, so today at Westeros, 17 HIM learned about art – colors, to be specific.
PAX: Vector (QIC), Ask Jeeves, BnB, CB, Crawlspace, Cub Cadet, DFrost, F3G, Natural Ice, Oatmeal, Porcelain, Rock Bottom, Siri, Sooner, & FNG Fancy Bikes with our running club of Pumpkin Spice & Michelin Man.
Conditions: Balmy 28 degrees.
Disclaimer given. Mosey just beyond the port-a-potty and the sketchy parked cars for the
Warm-o-rama: SSH x 15, LBAC x 15, RLBAC x 15, WMH x 15, Good Mornings x 10 OYO
Mosey to front of WEMS for Round 1 of the Main Event:
Main Event:
Because I always base my Qs first on a playlist and then scramble to fit a workout to the theme, this week’s theme was based on colors (My daughter deemed it “pretty cool, Dad” so I had that going for me). So 3 sets with 3 stations representing the featured colors. Move between the stations until the 3 songs are over. Then move on to the next set.
Playlist in italics: So. Many. Colors.
Round 1: Front of WEMS
Little Red 🔴 Corvette – Prince
Orange 🔶 Crush – R.E.M.
Yellow 💛 – Coldplay
Red Station (at right end of WEMS) – 30 Squats
Orange Station (steps of WEMS) – 10 burpees
Yellow Station (at left end of WEMS) – 30 squats
Round 2: the traffic circle
Green 💚 River – CCR (the band, not the dude)
Blue 🔵 Monday – New Order
Purple 💜 Haze – Jimi Hendrix
Green Station (at stairs at WEMS traffic circle) – 40 LBCs
Blue Station (the driveway loop) – Run around circle
Purple Station (at far end of traffic circle) – 30 American Hammers
Round 3: back to parking lot
Pretty in Pink 🎀 – Psychedelic Furs
Back in Black ⚫ – AC/DC
White ⚪Lines: Grandmaster Flash
Pink Station (at end of lot with stairs) – 10 irkins
Black Station (middle of lot by the cars) – 20 lunges
White Station (at end by greenway sign) – 10 merkins
COT:
Was an honor as always to lead you men this morning. Glad to hear appreciation for the playlist — like to expose you young un’s to the classics now and then. Until next time . . .
SYITG,
Vector
Gloom: cool but high 30s no wind isn’t too bad
Blue Mule
F3G
Siri
Michelin man
Hambone
Natural Ice
Crawlspace
pumpkin Spice
Oatmeal
Red skull
Sooner
Vector
Rich Soil
Right Said
Mosey to pick-up circle
SSH
WMH
Cherry Pickers
LBAC
rLBAC
Air presses
Imperial Walkers
Hillbillies
Dueling Doomsday Clocks
Squat holds to Up and Down by Venga Boys
(Squat hold when they say “down” and stand up when they say “up.”)
11s pull-ups on playground and burpees at top of school steps
Mosey back to startex
Dealer’s choice abs
Cafe Prius and Cafe Tacoma followed.
YHC
15 High Impact Men evaded the fartsack and got better together by posting for an overdue Eddie Van Halen tribute workout.
PAX: Blue Mule, Crawlspace, Cub Cadet, Dfrost, Drago, High Flyer, Hi-Viz, Michelin Man, Natural Ice, Right Said, Rug Doctor, Siri, Spinal Tap (FNG), Vector
QIC: Cunning Linguist
Gloom Factor: Mostly Mild and Moist.
INTRO:
At 0529, YHC called out that One Minute Warning and then exactly one minute later, a rougher-than-usual Disclaimer was given (and this is further evidence that YHC needs to post and/or Q more frequently, as has been suggested by Vector, Michelin Man, Crablegs, okay, okay, I get it). Then, a quick mosey over to the right-side of the school (right-side if you’re facing the school straight away, that is) for WOR:
WOR:
15 x SSH
12 x LBAC
12 x rLBAC
12 x WMH
15 x SnL Squats
10 Good Mornings OYO
Next, YHC explained THE THANG. Simply put, we needed to celebrate the legacy of a true guitar legend who recently left this mortal coil at the relatively young age of 65: Eddie Van Halen. Thus, we would spell the name Eddie Van Halen through our workout manuevers, starting with EDDIE:
20 x El Capitans (modified so the PAX remain in place, each leg being one-half count)
20 x Dry Docks
20 x Imperial Walkers
20 x El Capitans, part deux
30 second count courtesy of Drago, then mosey to the front of the school (which is technically always the front of the school, unless you’re facing the back of the sch…, okay, now I am seriously confused, so just forget I typed that) for the VAN:
25 x V-Ups
25 x Alternating Shoulder Taps (each shoulder is one-half)
25 x Norris Merkins (i.e., Merkins on your knuckles, a la the greatest veteran of our Air Force, Chuck Norris)
20 count courtesy of Michelin Man, then another mosey to the left-side of the school for HALEN:
20 x Humpers IC
20 x Air Press
20 x LBCs
20 x Es of the Burpee variety
20 x Nightclubs of the Moroccan variety
With plenty of time left, we took another mosey along the street toward STARTEX for an impromptu bonus segment of the THANG — we would work out to the most popular song by Van Halen, which is “Jump” (and yes, Drago, I know the song came out more than a decade before you were born, but it remains a great song):
During the verses, Squats
During the chorus, JUMP Squats (totes obvi)
During the solo by Eddie Van Halen, some Side Straddle Hops
With even more time to spare, we sprinted to the end of the lot, and then planted ourselves on our sixes for a somewhat extended round of MARY:
12 x Flutter Kicks
12 x Boxcutters
15 x LBCs
Pigeon Stretch
Newton’s Cradle IC
10 x J-Lo’s
15 x Freddie Mercury
1 Min Free Stretch
End of Workout at 0615
MOLESKINE:
An unexpectedly large turnout for YHC’s Q is both humbling and challenging but in the best of ways. It forces me to step up my game and deliver. My only hope is that we all broke a sweat and enjoyed the creativity on display (and who knows, maybe Van Halen is your new favorite band???) More seriously, I would like to thank you all for continuing to push me to be a better person by being a part of my life.
BULLHORN:
-Thoughts and prayers were given to all of those who are suffering these days in silence and are either embarrassed or otherwise unwilling to ask for help. If you haven’t heard from a friend or family member recently, please check on them. Now is not the time to be silent, men!
-Welcome to F3 Nashville, Spinal Tap! Looking forward to seeing you in the gloom more frequently (and golf clap to Natty Ice for the Emotional Headlock)!
-BOLO for a Side Straddle Hops event in the not-too-distant future. Connect with Toothless on Slack for the deets.
This is The Artist Formerly Known as Colonel Angus, signing off!
C.L.
Monday 6/8/20
PAX: Defrost, Harvey Updyke, BnB, Vector, PA, Drago, Hi Viz, Siri, Right Said, Cub Cadet, Black Lung, Trapper Keeper (QIC).
Gloom Factor: 73° with lower humidity
Disclaimer given and then mosied around to the east side of WEMS for warm up.
WOR:
IPW x 12 IC
SSHs x 12 IC
Squats x 12 IC
LBACs x 12 IC
BBACs x 12 IC
Air presses x 12 IC
RLBACs x 12 IC
RBBACs x 12 IC
Thang:
After the PAX warmed up we took a run up to the base of lovers circle where we transitioned to walking lunges from the base, up to the circle.
Once we reached the circle the PAX participated in clock work which consisted of every quarter of the circle the PAX performed a different exercise. The PAX start at 12 o clock with 12 SSHs, and then moved the big hand to 15 burpees, then to 30 merkins, and then to 45 squats. I difference to time the PAX did not complete the hour but made our way back down to WEMS. Once the PAX reached the pinic tables at WEMS, divided among the tables to take on 15 split squats with each leg while the other portion of the PAX took on 15 merkins and then flip-flopped.
Headed back to parking lot for some Mary.
Mary:
Freddy Mercury’s x 10 IC
J-Los x 10 IC
Flutter Kicks x 10 IC
HCFs x 10 IC
Box Cutters x 10 IC
LBCs x 10 IC
Hello Dollys x 10 IC
Drago’s Russian Twists x 10 IC
WWIs x 10 IC
APDs × 10 IC
BBSs x 10 IC
Prayer for our country, communities, leaders, and prayer that we value and love others no matter race, creed, ethnicity, etc., for everyone is made in the image of God.
~ Trapper Keeper
13 PAX took on the beautiful holiday morning with vigor and without the ability to count or follow directions.
QIC: Crablegs
PAX: Black Lung, Vector, Bicentennial Man, Cowbell (wearing sneakers!), Drago, Michelin Man, Defrost, Blue Mule, Pumpkin Spice, T Cell, Crawlspace, Ahab
WOR:
THE THANG:
PAX approached the oval office – aka Circular hill by the gym that we frequent and prepared for 45 reps of the following with a trip around the hill (clockwise) after each:
Windshield Wipers
High Knees (4ct?)
Impeccable (Impeachable?) Merkins
Teddy Roosevelt Twists, aka American Hammers – 2-4ct
Extenders -some count.
Speedy PAX waited with Capitol Hillbillies for the 6 then round 2.
House-y Crunch Frogs
Obama (Bear crawl up the hill with 4 merkins every 4 hand moves – west side delight)
Urkell (Czech for Original) – Washington Walkers (imperial)
Squats
Extra Squats (recount!)
Fun was had by all and we finished right on the number.
MOLESKINE:
Beautiful morning – always a pleasure to lead
BULLHORN:
T&P for the Fogartys, Bad Boy, Hipster, Siri, and all of our other walking wounded.
12 PAX took the metaphorical court at Westeros for a tribute to Kobe Bryant chock full of reps, mumblechatter, and pain.
QIC: Princess Aurora
PAX: Black Lung, BnB, Cowbell, Crablegs, Crawlspace, Drago, Harvey Updyke, Michelin Man, Pop-A-Lock, Porcelain, Vector
THE THANG:
Medium mosey to WEMS steps for a COP, all IC:
Quick mosey to the circle to huddle up under the awning and explain today’s main course: a five-round circuit (in honor of Kobe’s five rings) building up to 8 reps of each exercise in each complex.
Complex 1: Perform one Merkin followed by one Ab Thruster. Two Merkins followed by two Ab Thrusters. Repeat ascending up to eight Merkins followed by eight Ab Thrusters.
Complex 2: Perform one Lunge each leg followed by one Jump Squats. Two Lunges each leg followed by two Jump Squats. Repeat ascending up to eight Lunges each leg followed by eight Jump Squats.
Take a lap around the driveway and RnR x 4.
Those who finished all five rounds did Mary of their choice until time was called. Most had begun round five by this point, but it was time to mosey back to the flag for COT/BOM.
MOLESKINE:
This one was a real grinder. 180 reps each of all exercises, and the legs were on fire. Tclaps to all the guys for pushing it all the way to the end.
BULLHORN:
T&P for the Fogartys, Bad Boy, Hipster, Siri, and Michelin Woman.
PA out.
Location: Westeros
Conditions: 50s, Wet, and Thundrous
QIC: Pumpkin Spice
PAX: BNB, Crablegs, Crawlspace, DFrost, Drago, Hambone, Harvey Updike, Pop-A-Lock, Reveille, Siri, Vector
THE THANG
Warmorama :
The PAX moseyed their way behind the school for some WOR:
It was after the WOR that the rain really started pouring. We then moseyed our way to the traffic circle for the main event. The theme of this workout was to increase attendance at #Atlantis, the finest AO in the land of the Nations. It is but a Hop, Skip, and a Jump away from #Westeros, so there’s no good reason not to start posting there. Am i right? Thus, the workout went as so:
The three traveling exercises were as follows:
Once all PAX were done with their three rounds of traveling, 150 Merkins, and 75 BBSUs, the PAX went for a long mosey and ended at the playground, where they partnered up. One PAX did 10 Pull-ups, while the other waited and did Iron Mikes. Flapjack until both have done 30 Pull-ups. Unfortunately, YHC only got through 20 Pull-ups before a decidedly large bolt of lightening struck but a mile or so from the AO. Thus, we were thundersacked and had to mosey back to the shovelflag to close things out for safety.
MOLESKIN
BULLHORN
– Pumpkin Spice