F3 is Fitness, Fellowship, and Faith
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
NOT cold (after a minute). Pep had some brand of gloves on.
WARMUP:
Pre 5:30am warmup to “Lean On” by Major Lazer. I love :heart: that song.
THE THANG:
The Pax learned to run :runner: to love :heart: circles :large_green_circle: today. And we did burpees. Q also called for Constant Movement (TM) meaning if we stopped, we did “resting” exercises.
Music: Throwback Bangers to the early 2000s. Debate between Natural Ice – CBO and Puzzlah over whether these songs were recorded in the ’90s or ’00s.Vector feeling really old now…
Thangs 1: We ran an Indian Run with a medicine ball :large_green_circle: in a circle :large_green_circle: around the park 3x, performing a running burpee apocalypse along the way. Sprinkled in copious Side Straddle Hops along the way to wait for various 6s, though overall the PAX kept up well. Pax loved :heart: it.
Thang 2: We then ran to the school loop and did timed runs around the circle :large_green_circle:. Each time we had to beat our time to decrease the burpee counter. First run was 32(?) seconds/5 burpees around and we made it all the way down to 21(?) seconds/1 burpee before failure to beat time. Much better showing than last week. Pep efficiently completed the circle :large_green_circle: runs. 1 pax carried the medicine ball :large_green_circle: on each trip. Pax loved :heart: it.
Thang 3: We ran to the bottom of the parking lot hill and did sprints up the hill with 5 burpees descending to 1 burpee after each sprint. 1 pax carried the medicine ball :large_green_circle: on each trip. Pax loved :heart: it.
We returned to startex to do SSH plus toss the medicine ball :large_green_circle: in a counter-clockwise fashion. Pax loved :heart: it.
Then we let our heart rates come down. Constant Movement (TM) completed. We run :runner: to love :heart: circles :large_green_circle:.
Fin.
MOLESKINE:
I honestly was in a terrible mood on Sunday, feeling very de-energized and burned out. This post really inspired my day so thank you for that PAX.
WARMUP: pre 5:30am warmup to “Lean On” by Major Lazer. No time to warm up during my Q.
THE THANG:
The Pax love to run in circles after today. And we’ll do burpees. Q also called for Constant Movement (TM) meaning if we stopped, we did “resting” exercises.
Music: 1st: Pink Pony Club by Chappel Roan. Then hits from 1998… the year Chapel Roan was born. Feel old yet Vector?
Thangs 1: We ran a circle around the park 3x, performing a running burpee apocalypse along the way. Sprinkled in copious Side Straddle Hops, Plank Jacks, and Indian Runs along the way to wait for various 6s. bluemule fell down.
Thang 2: We then ran to the school loop and did timed runs around the circle. Each time we had to beat our time to decrease the burpee counter. First run was 38 seconds/5 burpees around and we made it all the way down to 27 seconds/1 burpee before failure to beat time. We then did 5x burpees since we didn’t beat time. Pep completed some of the circle runs… creatively.
We returned to startex to do plank jacks and Side Straddle Hops and Mountain Climbers.
Then we let our heart rates come down. Constant Movement (TM) completed. We live to run in circles.
Fin.
MOLESKINE:
For President’s Day:
“For his fellow-citizens, if their prayers could have been answered, he would have been immortal. For me, his departure is at a most unfortunate moment. … His example is now complete, and it will teach wisdom and virtue to magistrates, citizens, and men, not only in the present age, but in future generations, as long as our history shall be read.”
— John Adams, second President of the United States, in a Dec. 23, 1799 reply to Congress following the death of George Washington nine days earlier.
WARMUP: pre 5:30am warmup to “Lean On” by Major Lazer. No time to warm up during my Q.
THE THANG:
The Pax love to run in circles after today. And we’ll do burpees. Q also called for Constant Movement (TM) meaning if we stopped, we did “resting” exercises.
Music: 1st: Pink Pony Club by Chappel Roan. Then hits from 1998… the year Chapel Roan was born. Feel old yet Vector?
Thangs 1: We ran a circle around the park 3x, performing a running burpee apocalypse along the way. Sprinkled in copious Side Straddle Hops, Plank Jacks, and Indian Runs along the way to wait for various 6s. bluemule fell down.
Thang 2: We then ran to the school loop and did timed runs around the circle. Each time we had to beat our time to decrease the burpee counter. First run was 38 seconds/5 burpees around and we made it all the way down to 27 seconds/1 burpee before failure to beat time. We then did 5x burpees since we didn’t beat time. Pep completed some of the circle runs… creatively.
We returned to startex to do plank jacks and Side Straddle Hops and Mountain Climbers.
Then we let our heart rates come down. Constant Movement (TM) completed. We live to run in circles.
Fin.
MOLESKINE:
For President’s Day:
“For his fellow-citizens, if their prayers could have been answered, he would have been immortal. For me, his departure is at a most unfortunate moment. … His example is now complete, and it will teach wisdom and virtue to magistrates, citizens, and men, not only in the present age, but in future generations, as long as our history shall be read.”
— John Adams, second President of the United States, in a Dec. 23, 1799 reply to Congress following the death of George Washington nine days earlier.
WARMUP: 25 SSH, WMH / GM OYO, mosey around the big field (on the pavement)
THE THANG: Yeah, I stole my own workout from Friday / Bomber. Modified it slightly to make it less confusing (based on anonymous feedback)
– Endzone: 5 SSH
– 10 yard line: 10 burpees
– 20 yard line: 20 WW1
– 30 yard line: 30 mountain climbers
– 40 yard line: 40 merkins
– 50 yard line: 50 squats
– 40 yard line: 40 ski jumpers
– 30 yard line: 30 American Hammers
– 20 yard line: 20 box jumps
– 10 yard line: 10 wide arm merkins
– Endzone: 5 SSH
Rinse / repeat in reverse order
Travel between yard lines as a group was half bear crawl / half lunge worms (lunge, lunge, inchworm forward, 2 merkins, inchworm back up)
Sprint length of the “field” – 1x
Mary – round robin, 25 reps each exercise for 8 minutes
Playlist as also a recycle: Super Bowl Halftime songs.
MOLESKINE: Things I learned today:
– DintyMoore is alive
– SalPal was 12 in 2011
– Prince was the greatest SB halftime act. Ever.
– Coffee at Dose is pretty cool (#lovingmysabbatical)
ANNOUNCEMENTS: Congrats to those who finished Leanpax. Check slack for details on Brewruck and Night Moves coming up.
COT: Prayers for:
– People and critical care / research institutions impacted by government budget cuts, and struggling with uncertainty.
– Vector and family over his Mother’s passing
– Michelin Man dealing with some back issues (and our gratitude that he came to hang with us)
– SalPal dealing with some leadership challenges / change at work
– Intentions in our hearts.
Grateful for the opportunity to lead.
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
WARMUP:
– imperial walkers
– Hillbillies
– Good mornings
THE THANG:
-trivia pep guardiola theme
– hold plank till right answer is called
– pax with right answer tells us how many burpees to do
– Dora:
– Timer : run the circle at the school drop off
– 100: pull ups
– 200: windshield wipers
– 300: fire hydrants
ANNOUNCEMENTS:
– JUICE day (?in place of brews day)
– Leanpax (bagels are processed food)
– Aoq bootcamp (coming quarterly)
WARMUP: The usual warmups with a few extra stretches
THE THANG: PAX embarked on the 3rd Annual Christmas Light Alert, exploring the festive streets of Westeros under YHC’s lead. This 2.6-mile mosey combined holiday spirit with heart-pumping fitness, as we stopped to honor neighborhood decorations with exercises:
– White Christmas Lights = 5 Iron Mikes (each leg counts as 1/2)
– Multicolored Lights = 5 Merkins
– Inflatable Deer or Standing Statues = 5 Burpees
The neighborhood showed up in force with decorations, and so did we. PAX powered through countless lights, racking up reps and burning 590 calories in the process.
Bonus Challenge: A festive bear crawl across the neighborhood bridge, adding some extra grit to the evening.
ANNOUNCEMENTS: Lean Pax is almost here!
COT: Prayers for Courage in the New Year
WARMUP: Not my problem.
THE THANG:
Exposition: Disclaimer
Rising Action: Mosey to Love Circle, 5 burpees EMOM
Climax: 10 Burpees, EMOM, 5 minutes
Falling Action: Mosey to Bridge, Burpee Broad Jump over.
Denouement: Triple Box Jump Burpee Dora (30 total)
Epilogue: 10 burpee buyout and hill sprint.
MOLESKINE: I hope you’re happy.
ANNOUNCEMENTS: Lean Pax, NYD convergence, 4:13 in January
COT: Praise for Black Lung on promotion, Blueprint in new endeavors, Hedwig for incoming baby, SalPal for wife’s career.
WARMUP:
Side Straddle Hops in cadence – 30
Alternating Toe Touches in cadence – 30
Mosey to school steps
THE THANG:
Base – 100 yd run across field
10 HRPU, Lunges, Jump Squats, Shoulder Taps, Freddy Mercuries
20 HRPU, Lunges, Jump Squats, Shoulder Taps
30 HRPU, Lunges, Shoulder Taps
40 HRPU, Shoulder Taps
50 Shoulder Taps
100 Single Leg Line Hops
50 Squats
40 Squats, Half Burpees
30 Squats, Half Burpees, WW1s
20 Squats, Half Burpees, WW1s, Plank Up/Downs
10 Squats Half Burpees, WW1s, Plank U/Ds, Iron Mikes
Base – 100 yard sprint back to start X
MOLESKINE: Respect the Flag
ANNOUNCEMENTS:
New Years Convergence info is coming
#leanpax info is coming
COT:
I was shook by the flag being grinched and at the same time it’s the time of year to give more than we receive. Kudos to @hedwig for securing the safe and harmless return of the #bomber flag.