Hill Yeah!

2022-12-14Leave a comment

QIC: Everest
When: 2022-12-14
Pax: Backdraft, Barry Manilow, Boeheim, Boss Hogg, CableGuy, Cobra Kai, Corruption, Cyclops, Double D, Everest, Gekko, Mainframe, Mark Nestel, Nasa, Short Sale, Sugar Daddy, Tesla81, Twister, White Lightning
Posted In: Clydesdales

WARMUP: the first 1/2 mile
THE THANG: 4+ miles with maybe a few hills to help prep for dam2dam
MARY: nah
ANNOUNCEMENTS: Christmas party coming up and be on the lookout for more d2d fundraisers
COT: prayers & praises

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Surprise!!! CakeBoss likes Burpees too🎂

2022-12-13Leave a comment

QIC: CakeBoss
When: 2022-12-13
Pax: Anchorman, Backdraft, Band Camp, Barry Manilow, Bobber, Bonsai, Boss Hogg, Cakeboss, Cousin Eddie, Cyclops, Double D, Esso, Fire Marshall Bill, Funhouse, Hemingway, Jekyll, Kaiser, Kermit, oldbay, Pusher, Rebel, Stang, Tesh, Twister, White Lightning
Posted In: Block Party

WARMUP:
Mosey to sidewalk by Little Caesars
11s: Burpees at bottom, Dips at top wall
THE THANG:
3 stations on .70 loop
At each station perform 3 exercises then move to next round
Round 1: x3
5 burpees
10 Merkins
15 squats
Round 2: x3
5 Bombjacks
10 wide Arm Merkins
15 monkey humpers
Round 3: x3
5 Flying Squirrels
10 Diamond Merkins
15 one Leg squat

MARY: backdraft led quick exercise
ANNOUNCEMENTS:

Airborne Christmas Friday 12/16
Christmas Eve convergence
Read Newsletter
COT:

F3 and brotherhood is gift not to be take for granted
The busyness of Christmas we lose the reason of the season and that is that Sky Q sent Jesus on a rescue mission to save us from ourselves and own demise. Be grateful for his mission and love for us

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Gun & Run – Keeping It Simple

2022-12-08Leave a comment

QIC: Maximus, Walker
When: 2022-12-08
Pax: Anchorman, Badlands, Band Camp, Barry Manilow, Bones, Boss Hogg, Cakeboss, Double D, Joe Lyons (F3 Long Duck), Kermit, Maximus, Pusher, Shady, Stang, Walker
Posted In: Minnow Pond

THE THANG: Ran approximately 2 to 3 miles, 7 pain stations with 30 reps of merkins, squats, and in cadence flutter kicks, and 3 reps of burpees. Totals: 200 merkins, 200 squats, 200 IC flutter kicks, 21 burpees. Finished up at the COT with isometric work for chest and arms.
COT:
ANNOUNCEMENTS: Harris Park Garbage Detail, Dam to Dam Bar 10k on January 28th, FM Christmas Pary on Dec. 16h.
Closed COT with a prayer.

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Foghat @ Ballroom w the Q stick!

2022-12-04Leave a comment

QIC: Fogerty
When: 2022-11-29
Pax: Barry Manilow, Bass-o-matic, Cakeboss, Cousin Eddie, Drop Thrill, Fogerty, oldbay, Rebel, Short Sale, Triple Lindy
Posted In: The Ballroom

WARMUP: Merks, Derks, Windmills, Squats LBCs and a mosey.
THE THANG: Circuit of 5/10 reps w 5 Bobby Hurley and a lap mixed in between reps. Closed out with 7’s Bombjack/Merks and mixed in some Wallsits and each Pax shared one thing their were Thankful for over the Thanksgiving weekend.
MARY: none
ANNOUNCEMENTS: litter pick up, Christmas party, and Mental health over the Holidays
COT:Cousin Eddie closed us out.

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A “moderate” 29 degrees

2022-12-02Leave a comment

QIC: Kermit
When: 2022-12-02
Pax: Anchorman, Assassin, Barry Manilow, Bass-o-matic, Bonsai, Cobra Kai, crab_cakes, Cyclops, Fogerty, Gekko, JWOW, Kermit, Mainframe, Mark Nestel, Peter Moughan, Poppins, Pusher, Short Sale, sirtophamhat, Sugar Daddy, Weezer
Posted In: Slow Burn

WARMUP:
SSH 25 IC
Windmills 10 IC
LSS 15 IC
MNC 15 IC
Yoga

THE THANG:

11’s – Mike Tyson & Big Boys with a shuffle to and from

DORA – 100 Merkins, 200 gBobby Hurleys, 300 American Hammers

Mary – Flutters, Box Cutters, LBC, Freddie Mercury

MARY:
ANNOUNCEMENT:
COT:

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Walking on the Wildside

2022-12-01Leave a comment

QIC: CakeBoss
When: 2022-12-01
Pax: Anchorman, Barry Manilow, Cakeboss, Cornerstone, Riggins, Sprocket, White Lightning
Posted In: Soul to Sole

WARMUP:
THE THANG:
Out Kingsley across 160 to Kingsley loop to right on Munn to left on Harris to left into FMHS through Bob Jones Stadium complex to right on Munn and Back to COT
MARY:
ANNOUNCEMENTS:
Hanging with Stang
Christmas at Airbornes
Trash pickup 12/10
Happy Hour 5k
Mens Bethel Serve opportunity
COT:
Lead through Disappointment don’t live in Pity City

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Clyde in the dales

2022-11-29Leave a comment

QIC: Band Camp
When: 2022-11-23
Pax: Anchorman, Assassin, Band Camp, Barry Manilow, Cakeboss, Cobra Kai, Dojo, Esso, F3DaVinci, Fogerty, Gekko, Mainframe, Mark Nestel, Rebel, Repeat, RollOff, Shady, Short Sale, skipper, Small World - Chris Gunn, Splinter
Posted In: Clydesdales

WARMUP: nope, just counted off. Then I promptly forgot how many we had. Luckily Anchorman remembered we had Repeat and that he peeled off early. Q-fail. Will learn from that.
THE THANG: ran – https://strava.app.link/KeQquGKGmvb
MARY: nope, just a pigeon lunge
ANNOUNCEMENTS: read the newsletter
COT: had to be there, it was more meaningful

First time to Q at Clydesdales or any running AO. Not my forte, but we made it work. Not too many actually made the route I drew up work, but everyone was generous about not letting me know.

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Merkin 200 at the Yard

2022-11-26Leave a comment

QIC: HarryCarry
When: 2022-11-26
Pax: 3D, Backdraft, Barry Manilow, Bitcoin, Boogie Down, Change Order, darkhelmet, Dojo, Esso, Fogerty, Grinder, Grout, HarryCarry, Headspin, JWOW, Kellogg; Alamo, oldbay, Pusher, Ruby Slippers, Senator Tressel, Short Sale, skipper, Slow Jams, Tap Out, Twister, Vuvuzela
Posted In: the yard

Short mosey to start
Warm-up: SSH (I/C 20x), Windmills (I/C 8x), Imperial Walker (I/C 15x), Moroccan N/C (I/C 15x), Mountain climbers (I/C 15x)
Six count burpees (5x)
Short mosey run
Routine #1: Prison Yard Merkins: at a half basketball court do 10 merkins at one corner, bearcrawl to next corner and do nine merkins, keep going around until finish with one merkin (from 10, the total merkins here is 55).
Short mosey run
At the benches:
Step ups (10 each leg, OYO)
Derkins (15, single count)
Butt Touch Squats (15x)
Incline merkins (15, single count)
Calf raises (I/C 20x)
Dips (I/C 15x)

Short mosey run to fire access road
We ran a short bit and then stopped and did a push up exercise, rinse/repeat. Some ten counts in between. The push ups were:
HAND RELEASE (15 single count)
WIDE ARM (15)
DIAMOND (15)
CURB RIGHT (10)
CURB LEFT (10)

Short mosey again, stopped and did:
Toy soldiers, stopped and did monkey humpers
Lunge walk, stopped and did bobby hurleys

Short mosey run
Another push-up exercise bit:
HAND RELEASE (10 single count)
WIDE ARM (10)
DIAMOND (10)
REGULAR (10)

Short mosey to last push-up-related bit:
Six count burpees (5x)

Mary: Freddies, LBC
Fini, COT
Thanks to all for joining me on the day I hit 200 F3 posts in 2022.

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2022 Thanksgiving Day Convergence

2022-11-25Leave a comment

QIC: JWOW, Grout, HarryCarry
When: 2022-11-24
Pax: Assassin, Badlands, Barkley, Barry Manilow, Beaker, Bitcoin, Bo Wiseman (Saw Dust), Cheddah, CobraKai, Cohiba, Cubbie, darkhelmet, Decibel, Dojo, Double D, Drop Thrill, Everest, Fire Marshall Bill, Fogerty, Gekko, Gordon, Grout, Gunn, Half Shell, Hardwood, HarryCarry, Headspin, Hot Cakes, Italian Job, JWOW, Kellogg, Kermit, Ltrain, macgyver, Maximus, Ölaf, Poppins, Pusher, Quack Attack, Rebel, Rebound, RollOff, Ruby Slippers, Sasquatch, Senator Tressel, Shield, Short Sale, Shower Curtain, sirtophamhat, skipper, Slow Jams, Slow Roll, Small World - Chris Gunn, Spectre, Spud, Stang, Stockyard, Tazz, Tesla, Triple Lindy, Trucker, Twister, Walker
Posted In: The Ranch

Welcome/disclaimer
Warmup: SSH (I/C 15x), Windmills (I/C 10x). Imperial walkers (I/C 15x), Moroccan Nightclubs (I/C 10x), Mountain Climbers (I/C 15x), right arm high, left arm high
Ruckers dismissed with Olaf. Pax count off by threes; pax split up and will rotate between
JWOW Q:
Partner up for a Jack Webb. Mode of transportation is a partner push across the field (crowd pleaser).
1 Big Boy Sit-Up – Partner 1 pushes partner 2 across the field
4 Merkins – Partner 2 pushed partner 1 across the field
The goal was to get to 10 Big Boy Sit-Ups and 40 Merkins.

Grout Q:
1. 5 EA Burpee
2. 10 EA LBC
3. 15 EA CDD
4. 20 EA Lunges
5. 25 EA American Hammers
6. 30 EA Shoulder Taps
7. 35 EA Flutters
8. 40 EA Mountain Climbers
9. 45 EA Squats
Run to top of hill and back.
Complete # 1 thru # 8 and run to top of hill Ann’s back.
Continue dropping the last exercise.

HarryCarry Q:
At the middle school’s loop, start at the bottom of the loop and do exercise noted (listed below). Run to the short brick wall at other end of loop, jump the wall, continue running up the loop. Stop at flag poles and do Bobby Hurleys (15 oyo). The proceed to run back to bottom of the loop; do the noted exercise there and repeat with the run/wall jump/run/bobby’s etc.
Smurf jacks (20 OYO)
Squats (20 OYO)
Monkey Humpers (20 OYO)
Lunges (20 OYO)
Lunges (10 each leg OYO)
Sumo Squats (20 OYO)
At 07:25 Pax reconvened at field.
Six-count burpees (I/C 6x)
End. COT

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Tabata

2022-11-22Leave a comment

QIC: Airwolf
When: 2022-11-22
Pax: Airwolf, Anchorman, Barry Manilow, Cakeboss, Change Order, decibelf3, Double D, Mainframe, oldbay, Pusher, Slow Jams
Posted In: Golden Corral

WARMUP:

The Motivator
THE THANG:

TABATA: 4 rounds of each
40 sec. Mercs. 10 sec. Rest
40 sec. Flutters 10 sec. Rest
2 min. Bear crawl
40 sec. Squats 10 sec. Rest
40 sec. Rowers 10 sec. Rest
2 min Mosey
40 sec. Cross Country Skier 10 sec. Rest
40 sec. Burpies 10 sec. Rest
2 min Laterals
40 sec. Shoulder taps 10 sec. Rest
40sec. Forearm planks 10sec. Rest
2 min Mosey

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F3 The Fort

Tag: Barry Manilow

Hill Yeah!

Surprise!!! CakeBoss likes Burpees too🎂

Gun & Run – Keeping It Simple

Foghat @ Ballroom w the Q stick!

A “moderate” 29 degrees

Walking on the Wildside

Clyde in the dales

Merkin 200 at the Yard

2022 Thanksgiving Day Convergence

Tabata