This is my first BB after leading F3 workouts three times so far. As an F3 beginner my greatest fear is that I would mess up cadence or my routine would not be demanding enough for the PAX. Fortunately all experienced F3 goers know how to modify up. So for those who fear Q-ing listen up. If Kielbasa can do it, so can you. Just be prepared yourself and go! This is how it went at the Coop.

The Thang

Mosey /Indian run 4 rounds
Circle up:

In cadence
20 SSH
20 Imperial walkers
20 Wind Mill
20 Lowslow squat
20 Merkins

By the hill Reversed Bear crawl 2 x 50 feet
Teams of 2 accumulative 100 reps of each exercise
As partner 1 runs 200 feet up hill, partner 2 performs:
Merkins
Squats
Carolina dry docs
Dips
big boy sit ups
Side crunches
After completion we moved to the wall.
Human chair 2 x 10 SLS
Balls on the wall with 10 push ups 2x
Cool down
Karaoke 2x 100 feet
200 feet run w butt kicks and knees up
10 Wind mills
10 cherry pickers

COT.

See you in the gloom!

Kielbasa

Sit as I weave a story of pain and dismay. What better way to work out than to embrace our child hood stories of kings man, giants, and childhood fancy. Well at least that’s what I thought. YHC set out on a quest to show that hard work is ingrained into our head from a young age. Now whether we chose to accept it or not is a different story.

The Thang

YHC decided since he is a runner now to do a pre run. Not good for everyone else. Blood flowing…check. Disclaimer, introduction, encouragement (ish), theme for today “Fairy Tales”. Admin stuff done lets roll.

Indian runs just always seem fun to me as a warm up. Then we hit the standard issue windmills, mountain climbers, imperial walkers, and well….that was it. Moseyed over to in front of ROTC Building. Things digressed from here.

Story one opens on a young Jack and Jill going up a hill to fetch a pale of water. Those poor kids did all the heavy lifting so in their honor so did we. Group broke into 2 teams. 1 for Jack and 1 for Jill. Each team was to have 1 member carry 2 cinder blocks up the road for about 75′ then return. (See what I did here….pales = cinder blocks) While they were out everyone else was Jack Webbing. 1 merkin to 4 overhead claps. This of coarse compounded until everyone had their turn on the hill. It was fun until we hit about 12 merkins to 48 overhead claps. Just kidding….it sucked the whole time.

Somehow we made it and moseyed to adjacent parking lot where we reenacted the 3 Bears story. Those bears were cruising around the forest doing their thing and ole’ Goldilocks just crept up and ate all their porridge. Ok so team 1 Bear crawl across the parking lot (about 50′) and back while team 2 busted squats until they returned. Well after one round that was to cold. Second round bears out while team 2 planked. Ok that was 2 hot. O, I know…..Burpees. That was just right. Something about burpees for 1 minute sucks. And believe me, I hate burpees so I know.

All right tale #3 opens on a young madden sleeping in the woods. Any guesses where I went with this? AB blaster here I come. So while we all slept on our backs we went through the following in cadence: 40 flutters, protractor, 20 LCB, 20 left side LBC, 20 right side LBC. Ok at this point YHC hurt. A good hurt though…like when a good BM makes its way out.

Mosey to pulls up bars. In honor of Jack we climbed that Bean stock with 3 rounds of 10 pull ups each. Yes Opie, you have to bend your arms to do a pull up. Also, CSPAN looks like Simone Biles on the bars.

Ok to close lets hit more cinder blocks. The part of Humpty Dumpty here was played by a pile of cinder blocks. Ok, in teams carry poor broken Humpty back to where he belonged. Luckily for us his wall was 300′ feet away. While we were gone team 2 partied with some Moroccan night clubs. Lots of them. When we returned we noticed Humpty was quiet in the right spot so team 2 went to get him and bring him back. What team players

Moleskin

So I really just kinda make this stuff up as I go. I like to keep things fun not only for new members but for old ones. We all need a little recharge now and then. Thanks for having me out Geronimo. Opie is having a girl so lets pray for him, lets pray for our families, and lets pray for our country. If you haven’t been to one of my Q’s you are missing all of what you just read. See you guys in the Gloom.

Birdcage

As YHC was perusing the twittersphere, I was fortunate to be able to jump on the opportunity to Q The Coop. The Coop is a special place and is near and dear to me. Anytime the opp comes up, I am on it. Today all the PAX brought their A game and we had a new FNG from Cali that Gears EH’d. As a chiro, McKraken was named and his opportunity to serve just appeared before his eyes like a glorious sunrise coming over the horizon.

After some pleasantries and disclaimer, 16 of us were off.

Mosey through the parking lot with high knees, job, butt kickers, shuffle until we hit a stretch of pavement that beaconed to us for a COP.

LSS x 17 IC
Windmills x 12 IC
Merkins x 15 IC, slow count, hold
Peter Parkers x 15 IC
Mountain Climbers x 15 IC

Mosey to band camp.

Lined up on the goal line facing other sideline. Did scissors (basically a lower body jumping jack down the line, staying on the balls of your feet) to the other sideline. Shuffled to 25 and repeato at 50, 75, and goaline.

The Thang

Count off by 4s, some group of 5 and one of 3 when there where 16 of us….come on!!?

Break into small groups. Each group takes a corner starting at goaline and up to the 50 yard line.

5 Burpees, 5 Squats IC, and 5 Mountain Climbers IC. Move to next corner and do the number.
10
15
20
15
10
5

Circle up and spoke about empathy. Have to walk in ones shoes and have a personal relationship for true empathy.

Back to the goaline.

100 yd AYG. 10 bombjacks at the other side as a group.

Repeat two more times.

Line of for a bear crawl indian run towards COT.

Mosey after two runs to COT.

4 minutes of mary.

COT.

NMM

– Prayers out to Kiran for her battle.
– Think about your 2017 word, use it as a guidepost, have a PAX keep you accountable, they should know your word. Make your goals, set intentions, stick to them, if you break the intention, dont give up and refocus.

… both like bringing pain at the coop!  On this morning 11 men joined in the fun for a split last minute Q-tation.  It was a beautiful morning especially if you compare it to the down pour on Thursday.

They Message:  Take this time of the year to reflect, to look back over the year and assess how you did relative to your goals, how you have progressed, where you have regressed and look for opportunities to continue, change directions or to radically change in 2017.

The Thang:

Olaf was first up with his eloquent disclaimer and we were off moseying around the parking lot.

COP:

SSH
Mountain climbers,
Hillbilly walkers,
Goofballs,

Partner pushes, x4

Waterfall hipslap derkins X4

Then Olaf handed it off to Chicken Hawk that moseyed to the wall on the High Schools for some wall sits with morrocan night clubs, followed by 15 mule kicks and derkins, followed by another round of wall sits and morrocan night clubs, followed by 5 handstands

We moseyed to the parking lot for some cardio work with suicides

Moseyed to another part of the parking lot with a round of imprompt -Q where one person called out the most horrible exercise for the Pax while they ran around the parking lot then the next person called out and so on and so on….

Finally we ended with 3 minutes of Mary

COT

Welcome. you came no FNG’s you know I’m not responsible nor is F3. Time to work.

Lets mosey. while going at a brisk pace we throw in butt kickers, karaoke right than left, high knees. Keep moseying until bottom of hill and circle up.

Warm up with 50 side straddle hops, 20 IW’s, 20 CDD’s, 10 merkins, 10 windmills.

Mosey to side of school to the hill. 11’s bottom squats top Burpees.

Once finished plank at bottom for the six. Get on your six for decline big boy sit ups turn around for incline big boys also.

Mosey to sidewalk 2 sets of Indian bear crawls (crowd Pleaser) and a pusher favorite.

mosey to end of school, peoples chair for 3 sets of ten counts.

Partner up bottom of hill partner 1 does 50 burpees, 100 merkins, and 150 squats while partner 2 runs to top of the hill. Keep alternating until all reps are completed.

sprint to top of hill. max set of pull ups.

Jail break to COT.

Announcement: Convergence Saturday at The Yard. 0600 prerun. plus 3 different workouts starting at 0700. Joe Davis run Jan 7.

Prayers: Drop Thrill back issues, Bounce House Grandmother first Christmas since losing husband, Flat Tires M having Scope done.

11 of The Forts finest came to The Coop looking to sharpen each other on this fine morning. As CSPAN rolled in with The Prodigy seeking to find the Q, YHC was going over the disclaimer and he made the connection. There were some grumbles, hopefully your local cripple can still bring it and make each one of us better. Conditions were prime, disclaimer was disclaimed, and we were off.

Mosey to far parking lot on other side of NAFO with some dynamic work along the way.

Circle Up for warm-up

Hillbilly SSH x 30 (legs go front to back vs side to side, saves the Achilles, you should try it)
LSS x 25
Windmill x 20
Mountain Climbers x 15 hold
CCD x 15 hold
Merkins x 15 recover

Mosey to the circle for introductory 6 to 10 MOM

LBCs x 18
Flutters x 18
Xs & Os x 18
Hello Dollies x 18
American Hammer x 18

Inchy Crab (PAX line up in a line in reverse plank. Indian run with crab walks to front and plank)

Inchy or Itchy Bear (regular plank and indian bear crawls)

Mosey to SCES. Chicken Hawk introduced head fake. Went to pullup bars.

Partner up. 10 pulls ups and partner does 10 burpees. Switch. Repeato.

Mosey to wall at SCES.

Wall Tar Jai, Wall sits, inch worm BTTW, Derkins.

Mosey to bottom of the hill. Backwards run to the top. 20 bombjacks, mosey to bottom for 10 burpees. Rinse and repeat.

Mosey for some and AYG for others to COT.

NMM

Halfway through the WO, had some words on staying in the moment. It is easy to get out ahead of our thoughts and wish for milestones to occur, but it is the journey that we take each and every second of the day that counts.

PAX went around the horn for what we are thankful for.

Praises and prayers.

Great work men. Thanks and always an honor to lead and have you follow.

10 Pax rolled up to the Coop- clean minds and to my assumption clean records until Disclaimer was proclaimed at 0515 and we mosied down AO Jones Blvd to the access road across from the Greenway and up to the NAFO fields. The Sasquatch is very attuned to all of his outdoor surroundings and has discovered the secret entrance to the Falcons cave to do the THANG.

The THANG

Dynamic warm-up: honeymooners and downward dogs (howling at the semisuper moon), then 20 yards each- knee to chest, heel to butt, heel to waist, inch worms, bear crawl, walking lunge, side lunge step overs, high knees, butt kicks, high skips, 4 build-up sprints from hashmark to hashmark

Circle-up- in cadence- 20 squats, 20 merkins

Bleacher run up/down each stair case followed by 10 merkins in cadence at an incline

Mosey out of the cave and back to pull-up bars: challenge was 2-5 pull-ups alternating with partner for 3 consecutive mins and then same for 2-5 toes-to-bar versus knees-to-chest

Mosey back to COT.

Prayers for our Nation, prayers for Sasquatch secretary s/p knee surgery, prayers for father in-law with elevated PSA, and prayers for co-worker in ICU due to stomach mass.

Despite a very late election night to determine our 45th POTUS, 9 pax found their way out of the fartsack and landed at the Coop for a beatdown. The temperature was in the mid-forties, with enough cloud cover to generate a fair amount of ambient light. Disclaimer was issued and pax moseyed down to Sugar Creek for Warm-Up.

Warmup COP

• SSH x30 (IC)
• Mountain Climbers x20 (IC)
• Windmills x10 (IC)
• Low Slow Squats x20 (IC)
• A few other exercises that have escaped me

The Thang
Ladder on the hill heading up from Sugar Creek to NaFo. Cones were placed at the 1/2 way and 3/4 way points.

• Crab cakes at the bottom (1 to 7)
• Bombjacks at the top (7 to 1)
• While running up, switch to shuffle left at first cone, and shuffle right second cone

Mosey over to Sugar Creek playground for partner catch-ups. Partner 1 does moving exercise down driveway toward a sign, partner 2 does stationary exercise (10 reps), then runs to catch up with partner 1. Flapjack until sign is reached, then repeat coming back. We did 3 sets of this:

• Broad jumps and flutter kicks
• Lunge walks and donkey kicks
• Bear crawls and mountain climbers

We wrapped things up with some partner 100s (running loop around playground)

• 100 Dry Docks
• 200 LBCs
• 300 Squats

True honor to serve as Q this morning. Thanks Geronimo for the opportunity, and for great support of the pax.