Tag: Anchorman

T E Y H R D A

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17 enjoyed my Q at the yard on Saturday Oct 22.

We stretched a bit at the beginning and then moseyed to start a Thang from a weinke I had done at the Yard three years ago.

Paired up

We ran to the back driveway and at each light pole was an assignment. Each pole had one letter of THEYARD, except for the excitement that the letters were out of order. You had to Jog to find the next letter. Lots of grumble.

T
Donkey kicks (10)
Merkins (10)

E
LBC (25)
Dying Cockroaches (25)

Y
Mountain climbers (25)
Grave diggers (20)

H
SSH (25)
Burpees (5)

R
Box cutters (15)
Burpees ( 5…yes more burpees)

D
Bobby Hurley’s (10)
Hello Dolly’s (20)

A
Squats (30)
Lunges (15 ea)

Overall I would say it was a big hit and everyone loved my Q. I’m sure I’ll be asked to Q again in the near future.

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Just What the Doctor Ordered

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WARMUP: Short mosey to side lot for COP
THE THANG:
COP:
SSH x 20, merkin x 10, windmill x 15, downward/upward dog x 2, squat x 20, large arm circles x 20, small arm circles x 20. burpees x 7

Line up in groups of 3:
40 yd sprints with short recovery (5 reps) (take a 10 ct)

Mosey to the artificial turf for Jack Web (1:4 ratio, 10 reps). This was planned for only 7 reps, but Bowser and Ironclade pushed us to do 10. Well done, young men!

Mosey to the school building for several sets of people’s chair, wheelbarrows, lungewalk, crabwalk, and bearcrawl.

10 monkey humpers prompted by Uhaul who was rucking past the pax.

‘Secret Service detal’: around Uhaul for a bit as the pax moseyed back to the large parking lot for Mary.

MARY:
Freddie Mercury x 10, Boat and Canoe x 5, LBC x 20, Superman x 2, Body destroyer to close it out.

ANNOUNCEMENTS:
F3 Charity Shoot to benefit Ft. Mill Care Center on Nov 11
Bourbon tasting to benefit Ft. Mill Schools on Nov 18
Please sign up if you plan to attend so organizers get a head count. Thanks to Change Order and Cyclops for their leadership and commitment to 3rd F.

COT:
Following a really crappy day at work, and a sleepless night because of it, today’s Q could not have come at a better time.
It was already scheduled several weeks ago, but perhaps a higher power was at work here, knowing that today was the day I really needed it. I knew I would feel better after some physcial exercise, but the pax who provided me with a laugh or kind word really put me back in the right frame of mind. At the close of COT, I felt 100% better. Thank you, men!

We had a great group today and the mumble chatter and jokes made for a really fun workout. It was a pleasure to lead the group as always, and I’m truly thankful for the pax of F3. I gotta give a shoutout to our juniors, Ironclad and Bowser, who are regulars at our Saturday workouts and are developing a really good habit for life. Keep up the good work, guys!

Prayers for the F3 Pax affected by the deaths or illnesses of mothers and grandmothers (Bassomatic, Boogie Down, Uhaul).

Prayers for my friend Joe with cancer and the continued recovery of my co-worker Justin (Covid). Traveling mercies for the several HS band students on the road this wknd for competitions.

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Just What The Doctor Ordered

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WARMUP: Short mosey to side lot for COP
THE THANG:
COP:
SSH x 20, merkin x 10, windmill x 15, downward/upward dog x 2, squat x 20, large arm circles x 20, small arm circles x 20. burpees x 7

Line up in groups of 3:
40 yd sprints with short recovery (5 reps) (take a 10 ct)

Mosey to the artificial turf for Jack Web (1:4 ratio, 10 reps). This was planned for only 7 reps, but Bowser and Ironclade pushed us to do 10. Well done, young men!

Mosey to the school building for several sets of people’s chair, wheelbarrows, lungewalk, crabwalk, and bearcrawl.

10 monkey humpers prompted by Uhaul who was rucking past the pax.

‘Secret Service detal’: around Uhaul for a bit as the pax moseyed back to the large parking lot for Mary.

MARY:
Freddie Mercury x 10, Boat and Canoe x 5, LBC x 20, Superman x 2, Body destroyer to close it out.

ANNOUNCEMENTS:
F3 Charity Shoot to benefit Ft. Mill Care Center on Nov 11
Bourbon tasting to benefit Ft. Mill Schools on Nov 18
Please sign up if you plan to attend so organizers get a head count. Thanks to Change Order and Cyclops for their leadership and commitment to 3rd F.

COT:
Following a really crappy day at work, and a sleepless night because of it, today’s Q could not have come at a better time.
It was already scheduled several weeks ago, but perhaps a higher power was at work here, knowing that today was the day I really needed it. I knew I would feel better after some physcial exercise, but the pax who provided me with a laugh or kind word really put me back in the right frame of mind. At the close of COT, I felt 100% better. Thank you, men!

We had a great group today and the mumble chatter and jokes made for a really fun workout. It was a pleasure to lead the group as always, and I’m truly thankful for the pax of F3. I gotta give a shoutout to our juniors, Ironclad and Bowser, who are regulars at our Saturday workouts and are developing a really good habit for life. Keep up the good work, guys!

Prayers for the F3 Pax affected by the deaths or illnesses of mothers and grandmothers (Bassomatic, Boogie Down, Uhaul).

Prayers for my friend Joe with cancer and the continued recovery of my co-worker Justin (Covid). Traveling mercies for the several HS band students on the road this wknd for competitions.

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The Nethers

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WARMUP: No. This is Minnow Pond, bro…

THE THANG:
– Run to top of main street – rally at Hardee’s
– 15 burpees to kick it off

– Run to Town Hall
– 15/15/30 – Merkins/Squats/Flutters

– Run to Domino’s
– 15/15/30 – Merkins/Squats/Flutters

– Run to Wing King
– 15/15/30 – Merkins/Squats/Flutters

– Run to corner of Doby Ct. on RIGHT
– 15/15/30 – Merkins/Squats/Flutters

– Run Doby Ct to other end (loop)
– 15/15/30 – Merkins/Squats/Flutters

– Run down Doby’s Bridge and turn LEFT on Kimbrell – run to corner of Kanawha/Pine Trails
– 15/15/30 – Merkins/Squats/Flutters

– Run Kanawha Ct – then turn LEFT
– 15/15/30 – Merkins/Squats/Flutters

– Run to 160/Tom Hall – then turn LEFT
– 15/15/30 – Merkins/Squats/Flutters

– Run back to COT – if time make a stop at Domino’s
– 15/15/30 – Merkins/Squats/Flutters

– Total mileage should have been in the 3.3-ish range…

MARY: Only for the fast guys that didn’t go pick up the 6

ANNOUNCEMENTS: No one reads these. I’m not typing it. Read your newsletter or whatever…

MOLESKIN: Need to add this as a section to the Slack/Back… it’s a fun recap of the odd and funny happenings during the workout… like Bobber being at the very back, or Jekyll railing on and on about investments or whatever it was, or YHC pulling a Zima and tripping on the sidewalk… stuff like that.

COT: 5th Core Principle

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Homo Sapien does NOT melt in rain, drizzle or from a wet arse

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Do you ever ride a high from a funny, proud or specific moment of the day?

It rained right before my bell Q started today. 2nd warm-up exercise was LBCs. Holy cow! that was the funniest moment I have seen in years, 7 grown men “chattering” about sitting in a puddle, you would think they were just dropped into a grave full of snakes. Still on a high. If you see me randomly laughing at a workout over the next week, you know the vision I am thinking about.

Any whoooo …

warm up, stuff like:
imperial walker, LBC, hillbilly walker, shoulder tap, LS squat, dying cockroach (there it goes again), morrocan NC, plank stretch

then we lifted stuff up and put it down:
curls, BO rows, chest press (standing and on 6), flutter with bell high (yup once again), goblet squat, around the world, tricep extentions, each arm dead lifts, good morning, side lunge, plank row

In between we did bootcampish stuff: burpees, flying squirrels, merkins, carolina DD, mahktar N’diayes, kneetar n’diayes (some did this) , bombjacks, jump squats, BB sits

wrapped it up with Assassin suicides with the bell
merkins, tricep extensions, curls
and goblet, chest press, around t world

Looks like we made it,

Barry Manilow

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No Naked PAX is a Good Thing!

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5:15am – Welcome, no FNG’s, disclaimer was said. Carry KBs over to fire pit/circle area.

WARMUP:
– Mosey – loop around the parking lot
– 20 SSH, 11 Imperial Walkers, 10 Hillbilly Walkers, 10 Moroccan Night Clubs

THE THANG: 5 Burpees OYO then run across parking lot. 5 Burpees OYO and run back. Pax partner up. Pax1 does exercise while Pax2 runs a lap around the parking lot.

– Merks / Run Lap
– Curls / Run Lap
– Squat Thrusters / Run Lap

5 Burpees then run across lot. 5 Burpees then run back.

– Flutters* / Run Lap
– Box Cutters* / Run Lap
– Hello Dollys* / Run Lap
*holding up KB (or chest press if so inclined)

5 Burpees then run across lot. 5 Burpees then run back.

– LBC’s / Run Lap
– American Hammers / Run Lap
– Bent Rows (or Lawnmowers, alternating) / Run Lap
– KB Swings / Run Lap
– Chest Press / Run Lap

Back to COT. It was 6:02am, I believe.

MARY: None

ANNOUNCEMENTS: Read your newsletter. Lots of 2nd & 3rd F events coming up.

COT: Prayers for Anchorman’s father, for all the prayers unspoken, and for the family of one of our late F3 brothers – Jared Cacciola (F3-Ex Lax) who passed yesterday.

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Spooky Halloween Dance Party

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Today at the Ballroom, we took the AO name seriously and had a Halloween dance party. All movements were done in cadence with the music. The list of movements were as follows, and the order was totally arbitrary.

Step touch
SSH
Thrillers
Overhead claps with step touch
Hillbilly walkers
Side straddle hops
Jumping lunges
Grave diggers
Imperial walkers
Merkins
LBCs
Squats
Zombie walks
Mountain climbers
Bomb jacks
Shoulder taps
Plank jacks
Speed skaters

As always, I disclaim “anything you say can and will be used against you”. I exercised this statement to throw in some burpees by popular request.

at the call of “aaaand that’s 6 O’clock”, some PAX were surprised that we were already finished.

Playlist available upon request

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Cold + mumblechatter (whiners) = SlowBurn

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The cold and the complaining was out in full force this morning. Great effort by … most

The first thing I did when I got home was was my sweatshirt, with my Weinke, so you get the cliff notes …

Warm-up:
The pattern was 1. exercise on your feet 2. exercise on your 6 3. exercise on your feet 4. exercise in the plank position 5. rinse/repeat

We did stuff like: imperial walker, hillbilly walker, Travolta, shoulder tap, SSH, LBC, Mahktar N’Diaye, squats, sumo squats, Morrocan NC, OH Claps. Stuff like that. Mostly in dozens.

Then onto the those exercises that were rejected by the nation’s Exicon
Patrick Swayze: Karaoke L, Karaoke R, Power Skip, NUR with arms out
Jonah Hill: 3 broad jumps, 3 merkins, 7x
Matt Foley: 1 animated squat, 4 dying cockroach, 2-8, 3-12, 4-16, 5-20

Then a round of Assassin suicides, squats, imp walkers, OH claps, or something like that, super easy

Over to 4 corners where some actual did the work and some walked from corner to corner chit chatting
15 BB Sits, 15 Jump squats, 15 bombjacks, 15 merkins, 5 flying squirrels in the middle

To the wall for a sit and 2 burpees from each end, rinse/repeat

Back for 2 rounds of Assassin merkins
LBCs, HELLO DOLLY!, BB Sits
Donkey kicks, shoulder taps, mountain climbers

SlowBurn was my first AO I attended, SlowBurn was my first site Q, and has always been a great Friday workout. Thanks Weezer for the lead.

Looks like we made it,

Barry Manilow

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Nuthin But A G Thang

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WARMUP:

Mosey, stretch then some stuff in cadence.

THE THANG:

Mosey, then Dora to celebrate Snoop Doggs (the real one not a pax) birthday with Nothing But A G Thang

100 gas pumpers
200 grace diggers
300 gorilla humpers

Over to the stairs for 11s

My shoelace broke so we ran to COT w prudence.

MARY:
ANNOUNCEMENTS:
COT:

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Rucking with a Ripple

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WARMUP: walk to corner and wait for Stang
THE THANG:
Carrying the 6 plus ruck sacks we hit 2.5mi through Baxter and back to COT
MARY: n/a
ANNOUNCEMENTS: read newsletter
COT: Olaf took half the PAZ to uncharted territory at end and so hopefully nobody got lost or bit by coyote 👍🏻👏🏻🐆

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