Tag: Longshanks

LE TOUR DE WEP Dora Style

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Great morning for a Q, my third one of the week, I was super pumped since my sidekick Sonic (2.1- 8 years old) accepted to take the lead roll and co Q with me.

This time I brought my battle rope and chatters started early, we welcomed all PAX. Drop Thrill was in charge of the milkshakers so off they went.

With the Bootcampers we grabbed the rope and moseyed/walked across the wet and cold grass to the playground for the warm up, many PAX whined about getting  their toesies wet but the idea is to get out of your comfort zone and accelerate, this is why you leave your fartsack every morning. We explained that we will move as a team and our team will be as fast as the slower PAX so we all encouraged each other to get better (this is what F3 is all about)

Warm up led mostly by Sonic:

Side straddle hops
Windmill
Weed picker
Low slow squat
Moroccan night clubs
Low slow merkin
Mountain climber

I mapped the park on my phone for 15 stops and we run in between stops (picture attached), we used the walking trail to run around the park. The idea was to complete the following Dora:

100 merkins (4 stops x 25)
200 carolina dry docks (5 stops x 40)
300 overhead claps (6 stops x 50)

We went back to our starting position at the playground for some fun with the battle rope.

Our team was split into two groups for some Tug of war competition, PAX enjoyed this part as adrenaline kicked in while pulling the rope in a friendly competition. I’m definitely repeating this in my Q’s

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We had abut 11 minutes left so it was time for our superhero visit and the crowd started cheering:

Captain Thor
1 big boy situp,  4 american hammers
2 big boy situps,  8 american hammers
3 big boy situps,  12 american hammers
Progressive to 10 big boy situp,  40 american hammers

3 rounds of Superman to stretch the abs, honey mooners, downward dogs and tunnel of man for Sonic back and forth to finish our beatdown,

we finished our day running back to COT carrying the rope as a group.

We met with the milkshakers for namearama, announcements, prayers and praises.

Thanks to Slash for the opportunity to lead this great group of PAX, some of them I had only seen once or twice but it’s all about the camaraderie.

My 2.1 Sonic really enjoyed this as he does everytime he comes to F3 with me, all PAX welcomed him as one more of us encouraging him every minute, he’s only 8 but not afraid of the gloom.

TINSEL and SONIC are out!!

 

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Petty Officer Taylor J Gallant

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On this breezy and 66 degree December morn, eight badgers answered the call to post for the last Monday of the decade. We honored Petty Officer Taylor J Gallant by putting our all into a one hour suck fest.

The Work:

Run 1 Mile (4 Laps)
60 Burpee Pull Ups
Run 800 Meters (2 Laps)
30 Burpee Pull Ups
Run 400 Meters (1 Lap)
15 Burpee Pull Ups

It was an oldie but goodie, and fun was had by all. We finished just in time for a quick round of flutters and mosey back to COT.

It was great to see Shield and Cheddah back from their stints on IR.

Announcements: 

Read your newsletter.

 

Prayers/Praises:

Dirty Harry enjoyed a prolonged break with his M over Christmas – her longest stint off since starting her new job. Praise for that time, prayers that it happens again soon.

Pray for your word for 2020 and for each PAX to step up and lead in their respective circles of concentrica this year and beyond.

 

Dirty Harry – thank you for trusting me with this last Badger of the decade.

Punch List out.

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The 2 Wisemen Visited The Fort

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3D led off with some running and warmup then to the Pike Engineering brick wall for wallsits with arms up, alternating legs and the 5 burpees each HIM starting from the end.  Run to Massey Hill. Jacobs Ladder to 7 with squats at bottom and Merkins at the top.  Several PAX were losing clothing.  3D led mosey back to WEP playground for Q handoff to LTrain.

LTrain
Partner work

5 sets
10 merkins, partner holds plank
250 yard run

5 sets
15 squats, partner holds Al Gore
250 yard run

5 sets
20 big boy situps, partner holds plank
250 yard run

Indian run around WEP (~.5 mile)

End with Mary

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Super 21s at Minnow Pond

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Run with Super 21s
Route:

https://twitter.com/jisenhour/status/1207634513045721089?s=20
https://twitter.com/jisenhour/status/1207634927572918273?s=20

13 PAX
3.75 miles
231 merkins
231 squats

Burpee circle sharing our word for 2019
Flutters to finish

COT

NMM

Focus on your goals for 2020. Minnow Pond pushes PAX hard on the 1st F. How are we pushing ahead on our concentrica, 2nd F, and 3rd F?

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Inertia at The Ballroom

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19 PAX at The Ballroom

Above is the insight into my mind……

Here’s a more legible list of what we did:
Mosey in a circle to catch Renaissance
– SSH – used to count the PAX present….
– IW x a few
– HW x the same amount
– Peter Parker until dissent
– Down Dog – Up Dog
– Shoulder Tap until dissent

Mosey to basketball court
– Toy Solders a sufficient distance to garner griping about this being a “Moderate” workout
– Butt Kickers
– Side Shuffles

Mosey down the hill
Split into 3 groups to do a Leg-O-Rama (one PAX does the reps, other PAX hold the pose until all have completed the reps)
– Squats
– Calf Raises
– Monkey Humpers
– 5 reps
– Run up the hill do 10 reps of each
– Run down do 15 reps of each

Mosey to Basketball court
– some burpees in cadence
– a round of Howling Monkeys to 10

Mosey back
– did some step ups when YHC found a plethora of benches

COT

NMM:
How often do we let the inertia of what we are or have been prevent us from realizing our potential?

Thanks to Manziel for the opportunity to lead
Band Camp dismissed.
 

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Disco inferno with DJ Twister

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Twister was up to getting the group awake this am with some 70s TV trivia which is good for the respect crowd but very challenging for those of us born in the late 70s…and even an 80s in there.  Since YHC controlled the weinke but not the jams, all was good.  Disclaimer was given as the sweet melodies of 80s rock played in the background, and a brisk mosey ensued to the track.

Warmup of SSH, windmills, imperial and hillbilly walkers, merkins, low slow squats for counts ranging from 10-25 got the blood flowing.

Boss Hogg took off for loops on the track given the nursing on the shoulder while the rest of us counted off in 2 splitting into groups.  Here’s the game: name the 70s TV show tune played by DJ Twister and avoid the 5 burpee penalty.  While you’re thinking of the song, do the name of the exercise called off by Shady below with a minimum and maximum number associated (this was adjusted very quickly b/c some people watched a lot of TV growing up!)

  • 10 hand release merkins
  • 20 squats (10 min)
  • 25 CDD (10 min)
  • 30 lunges (10 min)
  • 50 plank shoulder taps (20 min)
  • 40 ski jumps (20 min)
  • 60 calve raises (30 min) – out/reg/in
  • 20 diamonds (10 min)
  • 50 SSH (25 min)
  • 25 merkins (10 min)
  • 40 mountain climbers (20 min)
  • 30 American hammers (20 min)
  • 30 plank jacks (15 min)
  • 50 LBC (25 min)

We rinse and repeated through most of the list but the minimums were removed a second time through.  With about 15 min left, we ran around the track stopping at each 100 yard corner where we did some core (for the most part).  1st corner was 50 LBC, 2nd corner was 20 big boy (and some monkey humpers for our our track walkers passing by), 3rd corner was 30 American hammers, and 4th and final was 30 flutters.

With about 5-10 min remaining, we took our last bit of time to the football field.  Lining up on the goal line, we ran back and forth from the goal line to the 10 yard, back to goal then to 20…all the way to 40 yard line.  At each 10-40 yard line, we did 1 burpee for 10 yard up to 4 burpee at 40 (so a total of 10 burpees + the running for those of you who struggle with quick math!).  Once back on the line, there was time for a 10 count along with a message about being intentional.  Be intentional with the exercise, be intentional with your kids at home and at their activities, be intentional with your wife – pay attention to them!

Once everyone caught their breath, we rinse and repeated the lines and burpees – crowd favorite!  Once said and done, we did a mosey back to COT for closing ceremonies.  All in all, great morning and great push from the PAX.  Enjoyed it as usual and thanks to Manziel for the opportunity!!

Shady

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Bataan Death March at Minnow Pond

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12 Pax. 45 degrees. 1 EC’er (Longshanks).

Shanks is the only one who shows up 15 minutes early to a workout and runs hill repeats on Massey St. I’ll have to try that amount of crazy soon. Goodness!

The PAX arrived and 5:13 hit, we walked over to the Flag at Veteran’s Park to say the Pledge. I led the Pledge of Allegiance, and off we were.

Warm Up on Loop 1
Run up Main Street, right on 160, right on Monroe-White, right on Watson, right on Railroad Ave, back to Parking Lot

1 Mile Complete

COP –

Static Stretching –
Tappy Taps x 10
Groin Stretch
Runners Lunge L/R w/Arm Raise

Movements –
SSH x 10
Merkins x 5

Loop 2.

Bataan Death March – 5x Burpee CMIYC Indian Run
Up Massey St, Right on Harris St, Right on Ardrey, Right on White St, back to Parking lot. We had 12 Pax, so for the one mile loop, we all did one round of burpees. Needless to say I was thinking it felt easier than it looked on paper.

2 Miles Complete

Repeat Bataan Death March
Break into two groups to increase Burpee count – 6 & 6… and it’s a race!

This time on Loop 1. It pleased me to see some suck while PAX were doing burpees. It meant the workout was actually serving a purpose… making us better!

3 Miles Complete

Final Iteration
Partner Up
Run to base of Main Street.
Partner Carry up Main Street, switch at half way.
Jog Down to bottom.
Run to the bottom of Massey Street. Partner up with another PAX. Do the same thing.
Jog down.

Get back to the parking lot with a few minutes to spare.

Al Gore hold x 1.5 minutes
30 squat pulses after the 1.5 minutes.

Hold low lunge x 1 minute
10 pulses after the 1 minute.
Flapjack, other leg in front, same thing.

1 minute left! So we did a variation of the protractor.

Time up! 12 PAX for COT and some announcements. Shout out to Hardwood and Rex for fighting hard and earning those miles!

Read your newsletter.
Prayers for family traveling, friends/family who have recently been diagnosed with or are fighting cancer.
Prayers for a family member who was found passed away after falling in their home.
Prayers for families battling Hand, Foot, and Mouth. And flu, and all sorts of other virus floating around.
Praise for being able to use our bodies in the gloom every day.
Praise for the community that is F3.

Thanks for the opportunity, Longshanks. Sorry for the late BB!

Punch List out.

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WOW!!! 26 for the Ballroom.  25 BCers and 1 IR’d walker.

Workout – Blast from the Past.

 

As if last week’s focus on 70 TV themes wasn’t enough, YHC went in for a return to the early exercon with BLIMPS.

The workout –

Brief warm up of 20 SSH, 10 Windmills and a run around the school to the far side and the “wall.”   At said wall, the PAX executed a round of wall sits whilst the PAX from each end executed two burpess and we worked our way inward.  Followed by BTW.

Afterwards we ran to the field with one lap around the track and divided into four teams at the goal line.  For the remainder of our time here we did four rounds, maybe five, of BLIMPS.  Every 10 yards the pax moved themselves by running, bear crawling, broad jumping and duck walking after the BLIMP was finished the pax ran to the opposite end zone.  What are BLIMPS?

  • Burpees 5
  • Lunges 20
  • Imperial Walkers 15
  • Merkins 20
  • Plankjack 25
  • Squats 30

What was the moleskin?  There wasn’t one . . . YHC was so taken by the 26 pax at at AO he couldn’t think.  However, if there is one it should be this – men, savor every moment with you children if you have them.  Do not complain.  It is amazing and the time is so short when they are little that you cannot comprehend it until they are older.  SAVOR IT!!

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2019 Q4 PFT at The Coop

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Here are the results of the 2019 Q4 PFT

1 Minute of pull ups, sit ups, push ups and a 1 mile run

Results from Today.  No order.  Bold are the top numbers for a sections.

 

Results from this year.  Order is how many PFT’s posted.  Bold are leaders.

 

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Minnow Pond- fishing with lights

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It was a nice cool morning. All were given the oppoetunity to see what Backdraft had a feeling for.8 gathered for the unexpected. THis is minnow pond all knew know warmups no breaks and definitly no 10 counts. A few minutes before YHC gave a quick and to the point disclaimer (Wasnt really neccesary due to all in attendence being veterans of F3, but wanted to be in regs. Dont want the man to come down on me)
We took off to the old service station. Once there hit mountain climbers and SSHs until 6 appered.
Heres the route head down old Nations every .4 to .5 miles yu will find a glow stick with exercises on it do them and move to the next. pretty simple. (that is what minnow pond is, Work plain and simple)
4 stops.
the guys from laces out join for a bit of the fun. Thanks for stopping by.
1. 5 flying squirrels/ 15 flutter kicks
2. 5 flying squirrels, 10 hand release merkins/ 15 flutter kicks
3. 5 flying squirrels, 10 hand release merkins, 15 squat jacks/ 15 flutter kicks
4. 5 flying squirrels, 10 hand release merkins, 15 squat jacks, 20 burpees/ 15 flutter kicks.
repeat the cards on the way back.
Meet at service station until 6 comes in PAX there first continuous MARY.
Head to COT.
WE got in 4 miles
Remeber always start small and work your way into the bigger picture.
Pray for PAX having family issues. (remember you may be the only guy a fellow PAX can talk to. Always be open to listen. We all can use it.)

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