F3 is Fitness, Fellowship, and Faith
13 for 10/9/19 Titan
PAX
D Frost
Space balls (from Houston)
Cub cadet
Bicentennial man
Siri
Drago
Reveille
Right Said
Blue mule
Hambone
Moneysnake
Crawl space
Black lung
Warm-o-Rama:
Started off with a long mosey around the fence line.
GM
LBACs
rLBACs
Air presses
WHM
Cherry pickers
Followed by some DIDS on the park benches.
Mini-Dora: merkins, squats, LBCs
Mary: Dealers choice.
Mosey back to the start.
YHC
It’s FALL Y’ALL!!!!!!
Crisp morning for some BEAR CRAWLS!!!!
Pre-Party: had 4 PAX show for some early love…..
Mosey to Bear crawl Bridge
Bear-crawled and then CrawlBeared, courtesy of NumbTucks
Pre-party Attendees: MicDrop, SexEd, Staples, NumbTucks
PAX in attendance, Main Event: Barney, Glen Garry, Stats, Swinger, Hushpuppy, Nimbus1500, Little Miss Piggy, NumbTucks, Staples, Inspector Gadget, Professor X, SexEd, Old Hickory, MicDrop
14 showed up for a MicDrop shin-dig (less the medic)…Next time I’ll bring the jams…all COUNTRY just for NumbTucks.
Warm Up
Side Straddle Hop X20
Baby Arm Circles → Make them Bigger X15
Good Morning x10 OYO
Low Slow Squat x10 Cadence
Willie Mays Hays X10 OYO
MOSEY….. to Mill Creek Brewery Parking Lot
Thing 1 – x5 laps
25 merkins → Bearcrawl to halfway point → 25 Mountain Climbers (1=1) → CrawlBear to other side → 25 shoulder taps ///decrease amount by 5 each lap
MOSEY…to BearCrawl Bridge … Lunge Walk it
Thing 2 – Amish Paradise (parking lot)
– Each PAX grabs a parking spot, every other spot if possible…reduce bottlenecks..?
***REPEAT the 1-2-3 order until 1 circuit of the entire parking lot is achieved
Thing 3 – Take Shelter
Dips, Squats, Merkins … 9/5/1 -> 8/5/2 -> 7/5/3 … etc.
Mosey back to parking lot for brief Mary’s
Freddy Mercury’s x20 (in Cadence), Flutter Kicks x15 (in Cadence)
CoT: RollCall, announcements, Prayer Requests: Barney, Hushpuppy and Little Miss Piggy
No Post-Party …. No Coffeeteria….. gloom and disappointment was apparent….what are we paying these guys for…!!!
—In lieu of no coffeteria, 3 PAX met for an impromptu 2ndF/coffeeteria…Staples, does it count? LOL Attendees: Old Hickory, Barney, MicDrop
Thanks for letting me lead you guys this morning. Have a great day Fellas.
In Christ,
MicDrop
PAX: Barney Fievel, Venus, Locust (FNG), Umbrella , Olan Mills, Black Widow, Toga (QIC), Old Hickory, Jerry’s Kids.
9 Posted for a glorious 70 and sunny morning to get a bit better in the Racetrack parking garage. It went something like this:
Mosey to parking lot for brief warmup COP then mosey to the bottom level of the garage for a quick round of pole smokers. Mosey up the deck to the first ramp to begin execute the following exercises on the ramps and sprint the flats: lunges, bear crawl, broad jump burpee, crab walk, backwards run.
Execute more pole smokers on the top level and repeat the exercises as we descended the garage. Then execute one more round of pole smokers.
Mosey to pull-up bars for pyramid to five and back down. Mosey back to the flag for Mary.
Announcements:
Stay Classy,
Toga
5 PAX in Attendance: NumbTucks, Typo+, Creeper, Huggy & 3rd Degree (QiC) refused to fartsack or be scared of getting wet and shield-locked to get beat down today and start the work-week off right.
No one signed up to Q so YHC wanted to celebrate the beginning-ish of the school season with an education-inspired Q with present pax input. I came up with the concept, but need help for content.
13 years of education at least obtained by all PAX present (K-12) so we will do a rep for each year of each exercise called.
Huggy and others (?) earned some Extra Credit this AM with a pre-party showing doing crawls, burpees and whatnot…not sure on the particulars as I asked in the middle of the THANG and the fog of war was thick…
Warm-Up/Disclaimer:
The Thang
We will all Run 1/2-way round the school (Balls to balls) perform 1×13 rep set of exercises for each letter of the alphabet. (A&B at one stop, C&D at next, etc.)
2 miles and 26 different sets of exercises (some were cut short to 3 reps due to time constraints)
Exercises:
CoT:
Love getting to lead these HIMs.
Until next time,
3D, out!
If Nant’an Q’s it…will they come?
17 (18?) PAX in Attendance: Tebow, Typo+, ShowMe, TVGuide, Nimbus 1500, Kermit, Staples, OfficeMax (FNG Brandon), NumbTucks, Prof. X (Respect), Huggy, LittleMissPiggy, CheezWhiz, Sparta, Swinger, TrophyWife, Mulligan (FNG AED) & 3D (QiC)
PREParty: 5:15 for a pre-party showing with KermiT, Staples, Numbtucks, TVG, Nimbus & YHC doing a mini Gauntlet with trail running to Defiant and run back with some core and leggies work at the Balls. 3ish miles. great pace. Back with 11 min to spare and stretch.
Preparty (little p): 5:45 Huggy, Typo+ and another pax did some track work…
6am, let’s do this!
Warm-Up/Disclaimer:
The Thang(s)
Let’s prep for Gauntlet and FitTest qualifier and competition with the following:
10 Burpees on the Minute for 10 minutes
NEXT…
Typewriter of Doom where we face the bleachers the entire time and at the goal line lunge walk to the other sideline, then perform 3 HRM, advance 10 yards, then crab-walk to the other sideline and perform 3 Floating Starfish, advance 10 yards, R&R to the 50.
NEXT…
Indian Run double File ~1 mile where we played hackie-sack with Kermit’s water-bottle and NT dripped some #crevjuice on the mouth piece…
NEXT…
10 Burpees on the Minute for 10 minutes
Had people wondering if it was Groundhog’s day…or:
NEXT…
BearBrawl suicides from goalline to 50 every 10 yards flapjack with partner.
Time called!
Mosey to the logo & circle up for some CoT
CoT/Numbers/Names/Christening of FNG
Moleskine
What we Learned
3D, out!
Conditions: 64 and beautiful
Pax: Pop-A-Block, PA, Lemon, Toothless, PSpice, TCell, FireFox Hambone, Bareback, Crablegs Money Snake, DeFrost, Revelie Crawlspace, Wet Wipes (FNG)
Read below for a thrilling tale of supersuits, giant jenga, and a truck load of wet wipes.
QIC came in early with a load of giant jenga blocks and wearing a super suit prototype to make squats easy and running hard.
THANG:
Disclaimer, each PAX picks up a giant jenga block. mosey to hill parking lot.
Warmorama:
10x SSH
10x Forward and Backward BAC
10x Good Mornings (supersuit made this a workout)
10x WMH
10x Butt Kickers and High Knees
PAX pair off.
Bunny Hop Comp:
Starting with QIC, each team can do 3 hops for max distance. If they do not beat the previous record, all PAX do 15 squats. If they do, all PAX do 5. Nonjumping pax SSH. Note: Q’s supersuit did not result in longest jump.
Toothless wins the long jump record.
Mosey to jungle gym. Q’s supersuit is choking Q and resisting the run.
Bunny Jump Comp
PAX gather at jungle gym area, by the swingset. Similar comp, with PAX required to touch the ground and the top bar by squatting then jumping up. 20 seconds to max reps. PAX SSH. If record broken, 5 shoulder taps. If not, 10 jumping split squats. While Crawlspace had the max at 21, he creatively grabbed the swingset pole to augment his numbers. So for pure form Pumpkin Spice owns this one.
Mosey to baseball diamond.
Bunny Hop Block Comp
Now the blocks come into play. Method of transportation between bases: Bunny hop, with a twist. All PAX must grasp block between their feet while jumping. If dropped, they collect a penalty point. Once they get to base they do 20 squats, but are required to squeeze the block between their knees. If dropped, they collect a penalty point.
Reveille made a point of extreme caution, and was moving slower than tar on a winter day. Q gave him a time limit lest he bring a penalty on himself. It was affectionately name the Reveille Shuffle.
After getting around all the bases, Q realized that the PAX were motivated and had few errors. So rather than each man doing his own 5xError Points Reverse Lunges, he called out for the worst record, and lo and behold Crab Legs hit a home run with 7…yes 7 errors. All PAX do 35 2 count Reverse Lunges.
Mosey to start for Mary.
All Mary activities involved, you guessed it, the blocks. Started with supermans, which quickly devolved into all pax slapping their block into the pavement in sync with the reps. Next were LBCs with blocks between their thighs, whereupon Princess Aurora informed us he needed no assistance there, and he was made of a type of hardwood. Next were leg lifts with the block between feet – the Q just about dropped it…but managed to hang on. Some bicycles were completed.
Last but not least, we did planks, but in a stroke of irony you had to balance the plank of wood on your head. If dropped, then the time restarted. This turned out to be the hardest challenge, contrary to perception. At least 3 different PAX dropped their blocks. One was Crab Legs – at least he doesn’t need coordination for anything, like being a doct-……oh wait. Unfortunately, time ran out before we figured out if we could make it to 1-2 min without dropping our Jenga Blocks.
COT/Announcements:
Libeery October 29th.
Another I forgot?
Welcome FNG Wet Wipes! Bring some chicken wings?
Honor to lead you men. Remember that in life our job is not drop the block when others are depending on us.
-Poppa Block
8 HIM evaded the misleading efforts posed by the fartsack and posted at Titan for a workout involving a playlist, coupons, some running, and a few Merkins here and there.
QIC: Cunning Linguist
PAX: Black Lung, Blue Mule, Cub Cadet, Drago, Money Snake, Reveille, Right Said
Disclaimer: Given with utmost sincerity and made sure that everyone was aware that I am not an expert or a professional, so modifications are encouraged for those who deem them necessary.
10.2.19 Titan Workout Playlist:
Running Down a Dream – Tom Petty
Circles – Soul Coughing
Lose Yourself – Eminem
House of the Rising Sun – Five Finger Death Punch
I Will Not Bow – Breaking Benjamin
Judith – A Perfect Circle
Bad Boys – Inner Circle
Walk – Pantera
Can I Kick It – A Tribe Called Quest
Something Just Like This – Chainsmokers ft. Coldplay
After Disclaimer was given, a short Mosey halfway around the ellipse for WOR.
WOR:
Theme Song: “Circles” by Soul Coughing
During first verse, 10 x SSH IC
During chorus, LBACs
During second verse, 10 x SnL Squats IC
During chorus, reverse LBACs
During third verse and final chorus, 12 x LBCs IC
Make an inspection mosey around the inside of the actual Parthenon then parked back at front of Parthenon for THE THANG:
THE THANG:
THANG 1:
Partner up in 1s and 2s
1s perform SSH at bottom of steps
2s bear crawl up the right side of the Parthenon to top of first landing, then 10 merkins
2s bear crawl to top of second landing, then 10 burpees
2s crawl bear back to top of first landing, then 10 merkins
2s crawl bear back to bottom left side of steps
Swap out
Mosey around the ellipse then back to original location for the next Activity, but first, a quick mosey to my trunk for a retrieval of coupons (aka 1/2 fire bricks)
THANG 2:
3 rounds of the following:
With a pair of coupons placed on ground in front of Parthenon, 1s perform Merkins
10 x Merkins with right hand on Coupon
10 x Merkins with both hands on Coupons
10 x Merkins with left hand on Coupon
2s sprint around Ellipse
Swap out
Another Mosey around the Ellipse before going back to our original location in front of the the Parthenon yet again for THANG 3 (experimental beta).
THANG 3 (experimental beta):
Wheelbarrow up the two sets of steps on the right side of the Parthenon with your partner to first landing, then swap out and go down the left side of the two sets of steps backwards with partner (and YHC must admit, this part was intense).
As this endeavor was more risky than anticipated, we stopped after one round.
Mosey around the Ellipse yet again, then we proceeded to get after THANG 4.
THANG 4:
2 rounds of DIDs
All OYO
15 x Dips
10 x Incline Merkins
5 x Decline Merkins
Mosey around Ellipse
Upon completion of THANG 4, we started on MARY.
MARY:
All IC
12 x LBCs
10 x Flutter Kicks
12 x Freddie Mercurys
20 x Alabama Prom Dates
COT/BOM
MOLESKINE:
This was definitely an improvement over Friday’s Q, as YHC landed the plane at 0615 and we all got a little sweaty as a group (and that’s a necessity).
Always a pleasure to lead you men!
BULLHORN:
10/29 – Libeery at Fat Bottom Brewery in The Nations. Time TBD. Book is “The Three Big Questions for Frantic Families” by Patrick Lencioni. The Art of Manliness podcast interview is a good summary, especially if you would rather consume the material through auditory means.
CL Out!
18 PAX: Huggy, GlenGarry, Playboy, Swinger, Typo+, Kermit, Professor X, 3rd Degree, Numbtucks, Nimbus, HushPuppy, MicDrop, Show Me, Barney, Stats, Staples, Gaylord Focker, Tebow (QIC)
WARM UP: quick lap, SSH, Hillbillies, Imperials, GMs, Inch Worms, Skaters
Mosey to the Brewery for a little happy hour / couplets therapy
GET SOME
10-9-8-7-6-5-4-3-2-1
Skaters*
V-ups
(bear crawl / crawl bear after each set)
*Started with 4-count skaters and switched to 2-count after set of 8; skaters were fun but not 4-counts worth of fun
3 rounds:
1 min of burpees
30s rest
10-9-8-7-6-5-4-3-2-1
MC (2-count)
Merkins
(sprint / politician after each set)
Finished off with 3 rounds of sprint/politician together
A bountiful source of mumble chatter was the playlist selected from the Ken Burns Country Music doc soundtrack. It was all I hoped for and more. Side note related to the recently finished IronPAX challenge – I heard it through the grapevine that “so and so” from St.Louis did 322 burpees in the same three minute burpee workout that we did today. Amazing.
Great times and great work, everyone
-Tebow
14 HIM came out Tuesday to get better, accompanied by an old school country playlist. Ken Burns, and mama, would have been proud. Here’s how it went down:
PAX – @DFrost @TK @Right Said @Cunning Linguist @cowboy @moneyshot @bicentennial-man @en_fuego @slimfit @Toothless @smokey (from Charlotte, respect) @Crablegs @princessaurora and YHC @Hipster
Score – Sons of the Pioneers, Jimmie Rodgers, George Jones, Cash, Merle, Buck, Ray Price, Hank, Willie & Waylon, Clint, The Oakridge Boys, The Kendalls, and The Judds
Opening Act – Mosey to field, lap around the track, Warm O Rama
Thang 1 – stadium seats, AMRAP leg circuit. 1 min each exercise, with a 200m run in between each.
Exercises:
– Single leg drop left
– Single leg drop right
– Box Squat
– Bulgarian Split Squat left
– Bulgarian Split Squat right
– Monkey Humpers
– Step Up left
– Step Up right
Thang 2 – playground, group circuit, each set includes:
– 30 merkins
– 25 hanging leg raises
– 20 spidermans
– 15 lying leg raises
2 sets, sub dry docks for merks on set #2
Thang 3 – playground, group plank circuit
45 seconds on, 15 off for the following:
– plank
– low side plank left
– low side plank right
– low spidermans
Finale – Mosey back to lot, time
Solid showing all around, ESPECIALLY Team Faith. Honor and a privilege to lead.
Keep it simple Staples… a necessary reminder when the Q has forgotten he is on the schedule (#Barneysavestheday).
PAX in Attendance: Show Me, Barney, Nimbus1500, Stats, Huggy, 3rd Degree, Sex Ed, Professor X (Respect), Creeper, Glen Garry, Tebow, Kermit, TV Guide, Hushpuppy, and Staples (Q).
Pre-Party: 3rd Degree led Kermit, Sex Ed, and Staples in (10) burpees on the minute (Barney with the victory lap).
Warm Up: Show Me lap, intro, disclaimer, stretch
The Thang: Head to the track for an Indian Mile. PAX then proceed back to the parking lot for some coupon work. Line up on the light pole and exercise.
With (2) rounds completed, head back to the track for a second Indian Mile. The rumor (unconfirmed) was a 9-ish minute pace. Return to the parking lot for some core work including block flutters, LBC’s, high plank, and WWI’s.
CoT: Roll call for PAX, a word of encouragement, prayer requests, and prayer.
Announcements: 2ndF opportunity upcoming this week at TypeO+’s (check Slack for details); fitness challenge in the works; Gaunlet is next month (make your mind up now to rock it).
Prayer Requests/Praises: Barney’s mother and Staples’ mother; praise for answered coaching prayer.
Thanks all!