Author: Gregory Fenske

Posted on

Westeros – 08/21/17 – “Brotality”

QIC: Princess Aurora

The PAX: Third Person, Crawfish, Porcelain, T-Cell, Iron Lung

 

6 PAX posted at Westeros for some sun salutation before the Great American Eclipse. YHC had promised it was gonna get weird, and YHC delivered.

 

THE THANG:

 

Long mosey to the gym parking lot by West End Middle to initiate launch sequence aka COP. All exercises IC.

 

  • SSH x 33
  • IW x 33
  • Air Press x 33
  • Merkin x 33 (1ct)

 

Head over to the lot off of Bowling . PAX pair up for a tribute to the day’s 22nd member of Solar Saros 145. Similar to Dora 1-2-3, P1 runs to the top of the hill and back while P2 performs AMRAP of first exercise. Team goals for each are 145.

 

  • Squats
  • Air Presses
  • Reverse Crunch
  • Overhead Squats
  • Smurf Jacks

 

Hop onto the wet soccer field for some Copernicus-inspired work. And now a long, but totally worthwhile explanation: PAX form a group in the middle of a circle (drawn out in the dew in this case) to play the role of the Sun. Keeping the same partner, two PAX step out to the edge of the circle in position to “orbit” the Sun and call out an exercise for the Sun to perform. P1 (Earth) performs burpee broad jumps around the circle while P2 (Moon) bear crawls around him. Each time the Moon completes one revolution and gets between the Sun and the Earth (Eclipse), both PAX perform 5 Merkins. This continues for one full “year” at which point another pair switches out. Rinse and repeat until each pair has played both roles.

 

Now that it’s over, mosey back to the launch point for 7MOM, all IC.

 

  • Scissor Kicks x 33
  • LBCs X 33
  • American Hammers x 33
  • Plank x 33″
  • Side Plank R/L x 33″

 

COT/BOM

 

MOLESKINE:

 

Great to have everybody out there for the third week of Westeros, and a special thanks to Iron Lung for making the trek. It was the best birthday gift a Q could ask for. Since this is so late, I hope everybody was able to enjoy totality yesterday. If you didn’t, make plans to head to northwest Kentucky in 2024 where it’ll be happening again.

 

BULLHORN:

 

  • Hambone has the Q at Titan tomorrow. Should be rucking awesome.

 

  • Check out The Hill on Thursdays at FRA. Rumor is that you actually have to sign a waiver, so no verbal disclaimer needed when you Q there!

 

  • Speaking of, we need Qs for The Hill, Bomber, and Stonewall this week. There are too many PAX in F3 Nashville for this to be the case. If you’re feeling nervous, unfit, or inept, ask somebody to co-Q with you. You’ve heard it before and you’ll hear it again: F3 is about the invigoration of male community leadership. Time to give back to your brethren and help them better themselves. You’ll better yourself in the process. Now let’s get that Q calendar filled up.

 

PA out.

Posted on

Stonewall – 08/05/17

QIC: Princess Aurora

PAX: Foxtrot-Talks-A-Lot, Crawfish, Deep Dish, T-Cell, Binary, Hambone, Third Person, Edible Arrangement, Huggy (Cincinnati), Hyster (Davidson), FNG Phoenix and the Magic Carpet

THE THANG:

Mosey through the park over to the green space by the handiramp and commence COP, all IC:

SSH x 20
SnL Squats x 15
LBAC F x 10 >
Air Press x 10 >
OH Clap x 10 >
Seal Clap x 10 >
LBAC R x 10
WMH x 10

Mosey over to the soccer field and split into two teams. Teams line up on opposite goal lines. Team 1 performs 15 merkins and runs to opposite goal lines while Team 2 does 15 squats and runs to Team 1's goal line. Each time you meet in the middle, do 5 burpees, and decrease merk/squat count by 1 rep with each run. #crowdpleaser

Slowsey over to the blacktop and do a bit of "prep work" with lunging, sidestepping, and bear crawling around the perimeter of the court. Time for some suicides!

One full suicide x 5 with no rest. 20ct. Here I explain to the pax that this one will be timed. 39" later, I inform them that if we beat it, we're done. If not, more suicides. 35" later and we all exhale.

At this point, YHC decided to make use of the abandoned basketball and try our hands at free throws. Each missed free throw is punished with 5 burpees for the group. This time would be better, right!?

*Miss*

Wrong. After my first miss and those first 5 burpees, we unanimously decided that we'd just add a burpee for each consecutive miss and that the total would reset after a make.

7 misses and 33 burpees later, Huggy hits one to cheers from the rest of us. We then proceed to add a few more burpees as we finish an atrocious 1-12.

15' remain and YHC gives the pax a glimmer of hope (doubtful) by promising to end the workout right there if I can make the 3/4 court shot from the opposite three-point line. Way off.

Indian Run down Kirkwood to Granny White. With perfect timing and perfect execution, I might add, everybody's had a turn when we make it to the handiramp.

Ark Loader with Bear Crawls, Crab Walks, and Frog Jumps, and then head to the jungle gym for 5MOM:

Rev Plank Bridges x 30"
Side Star Plank R/L x 15"
LBCs x 10
Boxcutters x 10
Rev Plank Bridges x 30"

COT/BOM

MOLESKINE:

FNG showed up at 0658 and said Edible Arrangement told him about it and that he was coming. 0700 and no sign of him as we take off, but here comes his truck barreling down Clayton. Thank goodness because we never would have learned the story of his child acting experience in The Phoenix and the Magic Carpet, his new F3 namesake. Welcome!

BULLHORN:

After much discussion amongst The Office regulars, the men of the West End Club are launching a workout at Elmington Park this Monday at 0530. Check Slack for updates and confirmation of meeting spot.

The Office will now convert to a run workout with Hambone taking the reins. 9:00 pace and same launch point for all those interested. The AO will perhaps serve us for special events and CSAUP activities as well.

Continue to pray for the Kemps and Wallaces, and be thinking about Supersonic as he's about to plunge into the joys of fatherhood.

Football season starts soon. Go Tigers.

PA out.