Tag: Chunks

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Why is Q Running so Far

AO: the-castle
Q: Pep
PAX: Dilbert, A Boy Named Sue, hambone, Chunks
FNGs: None
COUNT: 5
CONDITIONS:
Cool and windy

WARMUP:
run to high school. Hope that hambone and Chunks can catch up from their pre-run

THE THANG:
cards of death:
– spade: windshield wiper
– clubs: fire hydrant
– heart: squats
– diamond: merkins
A==20, face card == 15

ANNOUNCEMENTS:
Coming Thursday night moves – check slack

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Animal Movements

AO: bomber
Q: DintyMoore
PAX: hambone, CubCadet, Vector, Chunks, Crawlspace, Puzzlah, Pep, Michelin Man, Papa Bear, Poppa Lock, Salami
FNGs: None
COUNT: 12
CONDITIONS: Near perfection

WARMUP: mosey to south green tee box
10 Merkins
Arm and Leg warmup routine
10 Merkins

THE THANG:
The HIMs of greenmachine completed this Q last week- it was only slightly modified for Bomber lot incorporate the #merkinmadness since no one posted at GM. The goal was to test the animal prowess of the two PAX.

Animal Movements
Animal 1 and 2
Inchworm :worm:
Crab walk :crab:
10 merkins

Animal 3 and 4
Frog Jumps :frog:
Leaping Lizard :lizard:
10 merkins

Animal 5 and 6
Duck walk :duck:
Donkey Jumps đź«Ź
10 merkins

Animal 7 and 8
Kangaroos :kangaroo:
Coyote :wolf:
10 merkins

Bear Crawl :bear:
T. rex :t-rex:
10 Merkins

Mosey back to start X for Mary – pit stop for extra merkins and dips.

MOLESKINE:
Be a positive light to someone in your world today. Lots of pain and hurt (outside our workouts) in the world and people need that one caring friend.

ANNOUNCEMENTS:
NightMoves next Thursday
New 4:13 cohort starts next week

COT: Always a pleasure to lead, SYITG

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If F3 existed 80 years ago…..

AO: atlantis
Q: CubCadet
PAX: SalPal, Chunks, Firefox, Right Said, Pole Dancer, Toothless, Young and Restless, Subway, CubCadet
FNGs: None
COUNT: 9
CONDITIONS: Colder than we expected

WARMUP: Workout was inspired by Q’s recent visit to the National WW2 Museum in NOLA. We mosey’d in formation around the ball field. PAX has to stay two columns abreast and within arm’s length of person in front. Allowed to ample mumble chatter and heal-stepping, but good team cohesion. Q threw out a few random bits of WW2 / fitness related information….like “in 1941, the recommended time for unit fitness was 1 hour after breakfast”

Once to parking lot, we did the standard 21st century warm-ups b/c the 1940’s once looked too much like bad dance moves and Q didn’t care to demonstrate.

THE THANG: The WW2 standard physical fitness test (I am sure there are many, but this is the one we did).

– Pull-ups to exhaustion. Had to modify based on equipment. In 1941: 20 was an Excellent Score / 9 was a Fair Score.
– Squat Jumps to exhaustion: These are not your standard F3 Squat Jumps. Starting position is squatting on right heel with fingers laced on top of head, palms down. The feet are 4 – 6″ apart with he feel of the left foot on a line with the right foot. Spring upward until both knees are straight and both feet clear the ground. Keep upper body erect. While off the ground, reverse your feet before you land. Each leg is 1. In 1941: 75 was an Excellent Score / 38 was a Fair Score.
– Push-ups to exhaustion: If it looks like a merkin and smells like a merkin. In 1941: 54 was an Excellent Score / 30 was a Fair Score.
– Sit-ups for 2 min: Legs straight at start, hand behind head, scorer holds feet / ankles. Left elbow to right knee on the up (one rep), then alternate to right elbow to left knee for rep two….. In 1941: 79 was an Excellent Score / 51 was a Fair Score.
– 300 yard shuttle run: Spring 5 segments of 60 yards each in parking lot. Distance was only approximate. In 1941: 44 seconds was an Excellent Score / 50 seconds was a Fair Score.

Then we moved to the “Mass Athletics and Group Games” portion of the session. Field Manual 21-20 (c 1941) lists many, but we chose a couple reps of “Follow the Leader” through the playground / obstacle course and then “In and Out” which was sort of a last-man-up run with a rolling basketball, pax in a stationary line, and some zigging and some zagging.

Fit in 30 reps of flutter kicks before time.

MOLESKINE: We all know some history of WW2 whether from school, books, movies, friends or family. It’s nearly impossible to comprehend the entire world being solely focused on one thing for 5+ years. There are some elements of its origins and residue that impact the daily news 80 years later. I’d like to think that if F3 existed back then, its members would have made us very proud (and probably given us a real beat-down).

ANNOUNCEMENTS: 4:13 strong kicks off new class next week. Please consider supporting. For details and other events, see slack.

COT: Pole Dancer friend’s baby getting out of N-ICU. Toothless mother-in-law health. Chunks new job / travels. Firefox challenges as a leader / mentor at work. And the intentions in our heart.

Thank you for the opportunity to lead.

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Solve the riddle, escape the beatdown

AO: bomber
Q: Puzzlah
PAX: Firefox, Chunks, DintyMoore, Black Lung, Cream Cheese, Tim the Toolman, Papa Bear, Pep, hambone, Bravefart
FNGs: None
COUNT: 11
CONDITIONS: Chlly-ish to start

WARMUP:
Dynamic warm-up
Arm Circles
a little old man yoga
Cherry pickers

THE THANG:

Put together some crummy rhyming riddles in the form of an escape game/puzzle Q that ask the Pax to guess where the next stop on our adventure would be.

I line up in rows, strong and high,
Where kids swing through the sky.
Grip me tight and don’t let go,
Or down to the ground you’ll go!

To escape:
100 Rocky Balboas
25 Incline Merkins
25 Dolly Partons

Mosey to Monkey Bars.

I eat small spheres, then spit them out,
into the bucket, without a doubt.
Before you swing, you must come to me,
Where dimpled orbs are set free.

To escape:
(Option to hit 50) 30 pull-ups – 30 merkins- 30 rows – 30 squats – 2 laps
(partitioned however you want)

Mosey to Driving Range machine.

While today is nice, sometimes it’s not,
Can find this covered spot?
Next to the clubhouse to get some gainz,
It’s where we work out when it rains.

To escape:
Lunge down, Broad jump back length of driving range

Mosey to clubhouse

Practice a gentle tap, get a generous roll,
Avoid the sand, your chip finds the hole.
To complete this puzzle, you must be quick,
A surprise is waiting to do the trick.

To escape:
30 burpees
30 Carolina dry docks
30 mountain climbers (each leg)
30 dips

Mosey to Chipping Green.

Beep Test, either running or a SSH on the side. Congrats to Black Lung for getting to 10.0 :exploding_head: and making it look a lot easier than I’m sure it felt. DintyMoore, Bravefart, and Cream Cheese rounded out the top 4, but Cream Cheese will never see this, so did it really happen? I think each got to Round 8, but I was struggling to focus after I got caught at 7.3 (I think).

MOLESKINE:
Appreciating Firefox’s request of words of gratitude even though I often struggle to put them together. Grateful to lead and put together some (hopefully) fun puzzles for the group.

ANNOUNCEMENTS:
TONIGHT is Game Night at Chez Firefox
Sign up for Merkin Madness.
Night moves is now March 13.

COT:
A number of prayers for family and friends, clarity around jobs, and gratitude for wins of our family and friends.

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Tortoise & Hare – Run #4, See it Through

AO: thestronghold
Q: Red Skull
PAX: Chunks, hambone, Right Said, tampalibra, Crawlspace, Decaf, Barney, Whoopi (Franklin), D Pole, Yes Chef, Airball, Sax Man, Jackie Moon, Wolverine, Mane ‘N Tail, Big Rig, Toots, Toadstool
FNGs: None
COUNT: 19
CONDITIONS: 61 degrees with a light mist in the air

WARMUP: SSH, Squats, Tappy Taps, IWs, Stretches

THE THANG: Partner Up and RUN!!

MOLESKINE: We had several PRs today – Wolverine, Mane ’N Tail and hambone!

Today we put into practice the last line of the poem we have memorized…“eyes front, head high, to the finish, see it through”. Several PAX failed to see it through this morning, opting to take a break after the run rather than join the circle. To make sure that everyone finished together, a surprise 1/4 mile was added in before COT.

ANNOUNCEMENTS: Only two more runs remain for this class. Signing Day is Friday 2/21

COT: Prayers for healing, family, strength and guidance.

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BurpeeClock-Alypse

AO: thestronghold
Q: Natural Ice – CBO
PAX: bluemule, Shocker (Mark Holmes), Dan and Dave, toga, Chunks, Chyna, Young and Restless, Red Skull, Mullet, Right Said, Skeet, Decaf, Natural Ice – CBO, Airball, Yes Chef, Square root, Toadstool, Mane ‘N Tail, Saxman, D Pole, Big Rig, Duece and a Half, Jackie Moon, Take 3, Toots, Wolverine
FNGs: None
COUNT: 25
CONDITIONS: Fantastic

WARMUP:
– SSH
– Squats
– Merkins
– Arm Circles
– Air Press
– Seal Claps
– Moroccan Nightclubs
– Stretching as needed

THE THANG:
PAX set off on a mosey toward the Helicopter Pad. However, YHC quickly grew deeply disappointed at the sluggish pace, so the mosey evolved into a series of sprints to keep things honest.

Burpee-A-Clock-Alypse – Round 1
– 5 burpees on the minute, every minute, for 15 minutes
– Between sets, YHC generously provided “active recovery” through squats, SSH, and LBCs
– Total burpees: 75

After finally feeling properly warmed up, we took off on sprint intervals back toward the StartEx. Along the way, we peeled off for 5 more rounds of burpees to bring the total up to a nice, even 100.

Upon returning to the StartEx and realizing we still had time left, YHC—ever the gracious leader—gifted the men with an opportunity to complete 5 bonus burpees (you’re welcome).

COT:
Outstanding effort from the men of 413 Strong today. The grit, attitude, and willingness to push through the suck were truly impressive. Proud to lead this crew!

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Tortoise & Hare – Run #3

AO: thestronghold
Q: Red Skull
PAX: Right Said, Crawlspace, Chunks, bluemule, Michelin Man, Skeet, Young and Restless, Decaf, Tater (Skeet 2.0), Whoopi, Aquaman, Big Rig, Toadstool, Wolverine, Mane ‘N Tail, Sax Man, Toots, Square Root, Airball, Yes Chef, D Pole, Jackie Moon
FNGs: None
COUNT: 23
CONDITIONS: A beautiful 30 degrees

WARMUP: Regular warm up – SSH, Squats, IWs, Stretches

THE THANG: RUN!! Asked every 4:13 Strong man to partner up with someone that would push them and it worked. We have 9 out of 11 4:13 Strong men set PRs today!

Wolverine set a new class record today with 26:02; our “all in” time was 37:25.

MOLESKINE: A great showing from F3 Pax and a great effort by all. To have this many men set a PR in week three shows that they are pushing to get better. Thank you for being a part of their transformation!

COT: Prayers for strength, courage and guidance.

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Someday We’ll All Enjoy Running, But Not Today

AO: westeros
Q: Hair Band
PAX: Chunks, Grape, Tim the Toolman, DintyMoore, Michelin Man, Pep, SalPal, Son of Red Skull, Red Skull, Young and Restless, bluemule, CubCadet, Sherlock, Vector
FNGs: None
COUNT: 14
CONDITIONS: a bit chilly, a bit damp

WARMUP:
Good mornings
Cherry pickers
Willie mays hayes
Cowboy hip rotations (fwd & bck)
50 SSHs
High knees
Butt kicks

THE THANG:
Mosey to parking lot hill
2x 50% sprint up hill, jog down
2x 75% sprint up hill, jog down
2x 90% sprint up hill, jog down

3 Sets
20 Squat jump with knee tuck (40 drop squats as modification)
50 Iron mikes (25e)
15 merkins
Hard sprint up hill (85% effort), jog down (30-40% effort)

In cadence squats on Hair Band count

Mosey to jungle gym for as many rounds of
25 pull ups and running a lap around the drop off circle as possible

MOLESKINE:
A thought I had during the beatdown: how we, as individuals, approach a workout together is often a reflection of how we live our lives in relationship with others.

Another thing I learned today: if I see people shorting themselves in an exercise, it fires me up. I have more to say on this matter but it’s probably better I don’t.

Shoutout to DintyMoore for being a monster and raising his lactaid threshold this morning.

ANNOUNCEMENTS:
– AOQ Grow School coming to a saturday soon near you
– Spring CSAUP in the works
– Spring fling led by Natural Ice – CBO
– 4:13 Strong Dinner fundraiser April 24th

COT:
– health and wellness for friends & family, prayers & praises for employment

Rock on and don’t cheat yourself out of getting better,

Hair Band

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Come Sail Away

AO: the-castle
Q: The Merchant
PAX: Chunks, Dilbert, hambone, Salami, Pep
FNGs: None
COUNT: 6
CONDITIONS: Cold as hell

WARMUP: SSHs, little baby crunches, BACs, BAC BACs

THE THANG:
Each song on the playlist, we repeat one exercise the whole song, and do one harder exercise each time we hear the name of the song. 1m rest between songs.

Sail: SSH, burpee when you hear “sail”

Ain’t No Sunshine’: Hold plank, push up when you hear “no”

River: Sit ups, V up when you hear “river”

Some Nights: SSH, burpee when you hear “nights”

Beggin’: Hold plank, push up when you hear “beggin’”

Beat It: Sit ups, V up when you hear “beat it”

Human: Squats, burpee when you hear “human”

Jog to top of hill and back

I Don’t Care Anymore: Hold plank, push up when you hear “I don’t care”

American Woman: Sit ups, V up when you hear “woman”

ANNOUNCEMENTS:
None

COT:
Prayers for job searches and friends with sudden job changes

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Tortoise & Hare, run #2

AO: thestronghold
Q: Red Skull
PAX: hambone, Chunks, Judy, Barney, Decaf, Take 3, Big Rig, Toadstool, Wolverine, Mane ‘N Tail, Sax Man, Toots, Square Root, Airball, Yes Chef, D Pole, Jackie Moon
FNGs: None
COUNT: 18
CONDITIONS: 16 degrees and dark!

WARMUP: Regular pre-run warm-up: SSH, IWs, Squats, Stretches and WHM.

THE THANG: RUN!! We had only one PR this morning. Toots broke 30 mins for the first time and finished with an impressive 27:30!

MOLESKINE: Spirits remain high with this class. Thanks to Chunks hambone and Judy for joining us this morning.

COT: Prayers for healing, courage, strength and guidance.