Category: Westeros

8 HIM felt the fine mist from Barry’s Eastern Front and were a welcome sight after being DR last week on vacation with my extended family.

PAX:  Vector (QIC), Hi-Viz, Harvey Updyke, Cub Cadet (Back after 3 weeks DR), Crablegs, Pumpkin Spice (Chippendale right out the gate – Spice Factor Under Par this morning), Drago, Bicentennial Man.

Conditions:   76 degrees, light mist . . . perfect.

Disclaimer given. Mosey to tennis court for the

Warm-o-rama:  SSH x 15, WMH x 12, Good Mornings x 10, LBAC x 12, Overhead Claps x 12, RLBAC x 12.

Mosey to Playground to start the “cleanse.” On vacation, I informed the PAX that I had enjoyed a bit too much bourbon, so they were going to help me work it off.  As the mumblechatter commenced later in the workout, I informed them that they were lucky I didn’t make them work off the dirty martinis and cigars too . . .

First Round:
B:  Box Jumps
O:  Overhead Squats
U:  down Unders

Start with 1 each and repeat up to 10 reps.

Playlist:  Because I have been accused of playing “old” songs on my playlists, I asked my kids to make their own playlist for me, with the hope of having more of what the “kids today” like to listen to.  First up:  my son Thomas’s playlist.  As you can see, the apple doesn’t fall far from the tree . . . 

TNT – AC/DC
I Want You Back – Jackson 5
September – Earth, Wind, & Fire
Back in Black – AC/DC
Immigrant Song – Led Zeppelin
ABC – Jackson 5
Boogie Wonderland – Earth, Wind, & Fire
Hells Bells – AC/DC

Second Round:  
R:  Ring of Fire (last week when I did post with F3 PAX from Knoxville and B’ham in Seaside, this was a crowd pleaser):  Merkins starting with 5 reps around circle while PAX holds high plank.  Work down to 1.  Repeat for Wide Merkins.

Third Round:
B:  Burpees
O:  Overhead Pull-Ups
N:  “Normal” Dips

Start with 1 each and repeat up to 10 reps.

Extra Bonus Round:   Having missed HIM Cub Cadet who was DR for 3 weeks, we performed a special set just for him:

Mosey to front of school stairs.  5 irkins, bear crawl up stairs, 5 merkins, bear crawl down stairs, 5 derkins.  Mosey to shovel flag with a hill sprint for added measure.

 Mary:  Flutter Kicks x 12, Crunchy Happy Frogs x 12, Russian Twists (c/o Drago) x 12, Boxcutters x 12

COT:

• Lift up the 12:  Pumpkin Spice thankful for 5th anniversary, sister’s wedding (and move to Nashville).  Crablegs thankful for career change and navigation of the issues therein.
• Porcelain Potluck this Saturday at 6pm — details and sign-up on Slack – he must already be hard at work preparing, seeing how he missed out after his HC . . .
• Libeery on the 23rd
• Added my thanks for my family and being able to spend time with them (and how sometimes it makes you drink more bourbon . . .), thanks for my son and his music taste, even if he played songs older than I usually do, and thankful for the men of F3.

Was an honor as always to lead you men this morning.

SYITG,
Vector

11 Pax on a damp, humid Monday

QIC: Cub Cadet

PAX: Crawl Space, Trapper Keeper, Pumpkin Spice, B&B, Vector, High Viz, Porcelain, D-frost, Crab Legs, Reveille

The Thang

Extended Play Disclaimer

Warm Up: Mosey from AO to back soccer field, 50 SSH, 10 WMH, 15 GM, 15 Windmills, 15 Hairy Rockettes, 30 sec SOYO, 1 min Merkins at own pace

The Workout

Staying on soccer field, pax pair up behind objects on a line. Object included Jeep Tire, ATV Tire, 5 gallon water jug, filled sandbag, 20# container of chicken feed, 20# ammo can full of rocks, and a 4”x4”x3’ beam.  One pax runs / pushes / carries object 50 yards to other side of field, other pax in pair does a moving exercise to the other side.  Moving exercises included: lunges, frog jumps / jog, sprint, backwards jog, side-shuffle, and carioca. At opposite end, do LBC waiting for all in.  Partners switch, with alternate carrying object back down the field while first partner now does moving exercise.  At starting end, do high plank waiting for all in.  Move one station / object to the right and repeat thru all 7 objects.

As an impromptu interlude, conduct modified bear crawl / low crawl / baby crawl on-line looking for High Viz’s wedding band which flew off due to the high speed at which he was conducting his Jeep Tire. Treasure was recovered safely within 3 minutes.

Repeat set as above, changing exercises at the ends of the field to SSH and wide Merkins, while waiting for all in.

Last man up run from field, around school, traffic circle and back to AO.  Last man ran with 8# medicine ball, leaving it at the front end of the line on ground for last man to pick up.

Wrapped up with 30 flutter kicks.

Announcements: Leadership luncheon and other events greater than 30 days out.

Prayers for: Alicia (co-worker of Q), Vector Family travel to Peru, Spicolli, and Gilligan.  Prayer of thanks for recovery of High-Viz’s wedding band.

PAX: Pop-A-Lock, Nibbler from F3 Charlotte, Right_Said, Crawlspace, HighViz, Vector, Harvey Updyke, Deep Frost, Bad Boy, Pumpkin Spice, & YHC TheJeweler

QIC: TheJeweler

Conditions: About 70 degrees and not too gloomy if I’m being honest

Disclaimer: I’m not a pro, do this at your own risk, modify as needed, don’t die or sue me.

Warm-O-Rama: Mosey from the main parking lot around the field in front of the school to the tennis courts… circle up: SSH, WMHs, Hill Billies, BACs (F & R), Air Presses, Good Mornings.

To get the arms warmed up (b/c we planned to use them extensively later on… NOT) we grabbed some fence on the court for 10x hand stand pushups.  Then we lined up on the near side tennis court doubles line and we side bear crawled across both tennis courts… the catch is each time you hit a white line you did merkins… the merkins done as a count down… first line was 10, second line was 9 and so fourth to the last and 10th line where you only did one.  At the half way point you rotate the side bear crawl around Pi Radians (that’s for you Pop-A-Lock).

Ok the THANG: We jogged back to the far corner of the main parking lot (near where we started).  Since I was feeling generous this morning, that counted as our 800m (it’s 830m around the park).  We did 80 SSH, ran a 700m – 70 air presses, (for time we skipped the 600 & 500), 400m – 40 squats, 300m 30 merkins (10 regular, 10 wide, 10 diamond), 200m – 20 lunges, 100m – 10 burpees… mosey back to the start.

MARY: 10x WW1s, 20 Flutter Kicks, 1 min low plank…. TIME!

Excellent work gents!

Announcements & Prayer Request: MD Murph, Ludwig’s wife having surgery this week.  Definitely forgetting some stuff here gents… many apologies.

Pleasure to serve and be served!

YHC ~ TheJeweler

 

Location: Westeros

Conditions: 50s and soggy

QIC: Pumpkin Spice

PAX:

Bad Boy, Bareback, Bicentennial Man, Blue Mule, Crablegs, Crawlspace, Harvey Updike, Hi Viz, Princess Aurora, Porcelain, Toothless

THE THANG

After a brief disclaimer, the PAX moseyed around to the back of the school for some Warmorama.

Warmorama :

• SSH x 15
• LBAC x 15
• Chinook x 15
• rLBAC x 15
• Moroccan Night Clubs x 15
• High Knees x 15

Seeing as YHC will be heading off to (what he thought was) an F3 desert for vacation (until Hi Viz kindly informed him otherwise) for the next 10 days, I organized a workout that someone can accomplish on their own when the unfortunate occasion arises where there are no PAX to be found. You can think of it as a solo Dora — Dora the Explorer? We started at the playground, doing one exercise and then running around the traffic circle in between each set:

• 25 Pull-ups (run and repeat)
• 50 Merkins (run and repeat)
• 75 LBCs (run and repeat)
• 100 Squats (run and repeat)

Between each different type of exercise, PAX waited for the Six. After completing the above exercises, we moseyed back to the shovelflag and it was all she wrote

MOLESKIN

• The Merkin is the quintessential F3 Exercise. If we should be able to do anything right, it’s a Merkin. It’s always good to reflect on and be in tune with your own form throughout a  workout, and we should all do our best to prevent letting our form slip. Speed is not the goal — proper form is the goal. If you have to take a pause in order to avoid compromising your form, do that. We collectively paused for a refresher on perfect form for the Merkin with the help of none other than Blue Mule showing us how to get it done. Don’t cut corners just to finish faster or to finish first — do it right, and you’ll get better that way.

BULLHORN

• Tclaps to PA for organizing The Scorpion (and whoever else worked behind the scenes in addition to Hi Viz) — it was a great event and we all got better!
• PA’s family is headed back from Aspen today, prayers for safe travels!
• Vector’s basketball team (the team which shall not be named) nearly lost in the Round of 32. He is sure to have had some palpitations during the game, let’s hope he’s alright.
• On this Coming Friday we have the 12th Man lunch. Cadre Belman will be sharing his Leadership lessons from his time as an Army Ranger, which includes the Battle of Mogadishu aka Black Hawk Down. HC now if you haven’t done so already: http://evite.me/MBdjxuDw2H

– Pumpkin Spice

39 degrees and pretty gloomy.

 

PAX:

Crawlspace

Porcelain

TrapperKeeper

Havey Updyke

Carblegs

Pumpkin Spice

Toothless

Bareback

Blue Mule

Right Said

 

Warm-Up:

SSH

LBAC

Seal Claps

rLBAC

GM

Cherry Pickers

 

The Thang:

Ulimate Frisbee. Getting scored on costs 10 burpees. An incomplete pass gets you 5 Merkins (even if it was a perfect pass).

 

Mary

7 minute abs in 2 minutes – LBCs

 

Announcements:

Scorpion CSAUP this Saturday

Trivia at Edley’s Sylvan Park tomorrow night at 8pm

Leadership luncheon March 29th

Check your Ironclad standings. Time is running out.

 

-Right Said

A baker’s dozen didn’t let the cold win this morning.

GLOOM FACTOR: Moderate. 22 with a light wind.

PAX: Bad Boy, Trapper Keeper, Indecent Exposure, Princess Aurora, Bagger Vance, Porcelain, Turbo, Harvey Updyke, Vector, Crablegs, Pumpkin Spice, Bicentennial Man

QIC: Hi-Viz

DISCLAIMER

WOR
SSH X 20 IC
Slow & Low Squats X 20 IC
LBAC X 15
Reverse LBAC X 15
Air Presses X 15

THANG
Mosey to the tennis court for a Quarter Pounder with a animal walk of choice (Bear Crawl, Duck Walk, etc.) for the mode of travel to each corner of the court.

• 25 Merkins
• 50 Squats
• 75 Carolina Dry Docks
• 100 SSH

Mosey to the loop for 7s with Burpees on both sides.

Mosey to the tennis court for a 2nd go at the Quarter Pounder, with a Wheelbarrow for travel.

Mosey to the start.

MARY
20 X Flutters
20 X LBCs
20 X Boxcutters
Plank

Done.

COT/BOM

• Mark your calendar: The Scorpion, our new west side CSAUP steps off at 0600. More details soon.
• Friendly Friday is this week, with PA leading the charge at Bomber. Let’s see some FNGs in the mix.
• Prayer requests shared for 2.0s on the way, along with Vector’s 2.0 picking a high school.

Great work this morning, gentlemen. Especially proud of those on the IR who still made a point to join. Pleasure to lead you. SYITG.

PAX: Bagger Vance, Pumpkin Spice, Porcelin, TK, Hi-Viz, Crablegs, Boy band, Vector, Harvey updyke, FNG Big Pharm, Bad Boy.

Temp: 40 (ish) degrees.

COP:

SSH X 30

Running man x 10 (each leg)

Willy Mays Hayes x 15 IC

High Knees x 20

Little baby arm circles x 15 (Forward and Reverse)

The Thang:

Very short mosey the side of gym where instructions were given. Since I travel a lot, sometimes I have to get creative. Figured I would bring some pain

Workout stations (single and some partners based on number of PAX)

1. Lunges with 25lb weights
2. . Squats
3. Merkins with rotating arms to the sky
4. Shoulder raises with 15lb weights
5. Jump squats
6. Single arm kettle bells swings
7. 30lb ruck plate shoulder raises

Timer: PAX not partaking in a station was bear crawling to the sidewalk (~20 yards), run up the sidewalk, bear craw down the other side of the hill. (THIS WAS A BEAST).

Complete one full round. Mosey back to the parking lot.

(Quick) MARY:

Flutter kicks x 30

Announcements: Welcome Big Pharm! Great EH, Bagger Vance.