THE SCENE: Mid 40s, damp but not raining the whole time.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
.Jog across and back
Side to side merkins x 10
Jog across and back
Side plank merkins x 10
Jog across and back
Diamond merkins x 10
THA-THANG:
3 rounds of 7’s on Crumpet
1. Side to side merkins 2-count/American hammers 4-count
2. Side plank merkins 2-count/Big boys
3. Diamond merkins/Scissors 2-count
Bears and blocks suicides
Bear crawl and place CMU at first turn, leave it and run back. Do 1 round, single count of the following exercises when back at bottom of suicide.
1. Side to side merkins/American hammers x 10
2. Side plank merkins/BBS x 10
3. Diamond merkins/scissors x 10
Keep advancing the CMU out to next turn. Bears and blocks back to the end.
MARY:
American hammer 4-count x 15
Big boys 4-count x 10
Scissors 4-count x 15
COUNT-OFF & NAME-O-RAMA
5 men conquered the fartsack on a rainy morning!
CIRCLE OF TRUST/BOM:
Talked about not only working hard after a holiday of eating big but always pushing yourself out in the gloom. Always striving for 1 more rep. Always pushing to keep up with your battle buddy up the hill. Continually push to continually improve.
MOLESKIN:
ANNOUNCEMENTS:
Puppies need their sleep too
THE SCENE: 33 degrees and clear
F3 WELCOME & DISCLAIMER
yep, Mr Rogers did that
WARM-O-RAMA:
MR Rogers got us going with
Ssh x 20 ic
dancing bear merkins x 10
tennessee rocking chair
THA-THANG:
Our Q was a no show so we all stepped up a led the workout . Mr Rogers did the warmup, I did the thang and snorkel finished us off
- We did a count down with removing the bottom exercise after completing all exercises , after completion of all exercises, we ran to the end of the parking lot and back . We did the following ;
- 11 cmu rows, 10 burpees, 9 sundial big boy sit ups, 8 hand release werkins, 7 bench squats, 6 pull ups / rows , 5 Bulgarian split squats , 4 mtn climber 4ct, 3 clock merkin revolutions (12 merkins), 2 jump squats, one me spectacular
- We got in about 4-5 rounds
- snorkel took over for a full round of captain thors,
MARY:
Fins led us in , what it seemed , never ending box cutters and snorkel finished off with 10 body builders and 1.5 minutes of LBC
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
Snorkel talked about giving thanks and just enjoying thanksgiving wit our loved ones
MOLESKIN:
The best plan is to have a back plan to the 1st plan. Pup missed his Q this morning. Good thing ? Not for him but it turned out great for us because it brought us closer together as a pax . I had a back up workout on my phone but EVERYONE came together and we got in a decent workout. More importantly, I think it brought our pax together, knowing that we have each others backs and ALL were willing to lead when their name was called. It was kind of fun to spread the leadership role of a Q around the pax. We all worked hard , stayed together and got better together today. It was a true community effort. That’s what F3 is about right? The mission:
mission to plant, grow and serve small workout groups for the invigoration of male community leadership
happy thanksgiving BRO Hams!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
Earn The Bird
THE SCENE: 30 degrees and yeah it was cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH IC x 25
- Windmill IC x 15
- Cockroach Merlin OYO x 10
THA-THANG:
Battle Buddy up and Mosey to the Track. While one PAX runs the loop the other PAX member performs the circuit. AMRAP
- Caterpillar Tapout Merkins x 5
- Lungey Squat x 10
- Jane Fonda’s x 15
- Heel Tap Merkins (2 CT) x 20
- American Hammers (4 CT) x 25
MARY:
- Flutter Kicks IC x 50
- LBC’s IC x 10
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Thanksgiving is great time to bring to the forefront what we’re thankful for. I believe this PAX does a great job of that week in and week out. Today I’m thankful for this PAX. You men have really helped bear my burdens and I’m thankful to be a part of this group.
MOLESKIN:
WaxJob, again, decided to show up shirtless. And never complained. Split Jack’s were renamed Jane Fonda’s by Ribbed. The PAX were treated to Jocko’s psychological warfare and other classic workout tunes. Plus we had a couple of travelers T-Pimp, Choir Boy and Spam made the journey out this morning. Also Mayberry said he would be back for seconds. #EarnTheBird
ANNOUNCEMENTS:
Barely
THE SCENE: 31 Degrees Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC
Overhead Claps (4ct) IC
Merkin (4ct) IC
8 Count Body Builders x 10 IC
THA-THANG:
Bojangles Biscuit with Blueberries 3 laps
- 10 Burpee at each corner
- Sprint the long and run the short sections of square
Dan Taylor: 1 squat:4 lunge, 2:8, 4:12, 6:16, 8:20
Deconstructed Burpee 10:1
- Squat
- leg thrusts
- Merkin
- leg thrusts
Burpee Dan: 1 burpee: 4 lunges, 2:4, 3:8, 4:12, 5:16, 6:20
MARY:
Good Morning Abbey x10 (Trial Run)- These didn’t work out too good.
Flutters x 30 IC
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Thank you to the HIMs that make up the Brickyard PAX. This is your AO, your town, your community. Keep growing this group.
MOLESKIN:
Be the man of the house and eat the turkey wing first. Don’t let anyone else near it!
ANNOUNCEMENTS:
The Burpee Machine
THE SCENE: 30 degrees of darkness – But the men prevailed!
F3 WELCOME & DISCLAIMER
Welcome to my last dis-respectful Q! Turning 50 tomorrow. 🙂
WARM-O-RAMA:
- 50 SSH
- 20 Cherry Pickers
- 20 Lunges
- 20 Side Lunges
- 20 Imperial Walkers
- 20 Bicycles
- Welcome gentlement to THE BURPEE MACHINE:
Breaking down the burpee into six exercises to be done at six different stations. - Plank
- Merkin
- Frog
- Deep Squat
- Squat Jumps
- Side Straddle Hops
1 or 2 Him’s spread out per station. Everyone starts doing the exercise of their station until they get bumped by the up and coming HIM. The machine starts when the first Planker gets up and runs to the touch point (10,50, or 100 yards away) and back to the next station (Merkin). That person then commences Merkins and the dudes doing merkins get up and run to the touch point and return to the next station at which they “bump” the exerciser to the next station (Deep Squat). And so on until the last him is reached (Side straddle hops) and he gets bumped back to the beginning of the “Machine” at which point the cycle starts all over.
We did one round at 10 yards, and 20 yards and then ran to the Hill bowl behind the CMU pile where each him picked up a CMU and we lined up the machine stations at the top of the Hill and designated the cement 25 yards below as the touch point to go to and return from. Except now we were carrying a CMU with us to each station. We almost completed one round of this.
MARY:
In light of a big gut STUFFER coming the next day, we did all ab & core work.
- 20 Bicycles
- 20 Star Crunches
- 20 Imperial Walkers
- 20 Windmills
- American Hammer shoulder circle passing 3 CMU’s
- 10 Single left arm- star crunches
- 10 single right arm-star crunches
- 20 Big Boy Situps Circle passing CMU’s at top of BBS.
- Hopefully that burned off some excess calories … that will be gained tomorrow.
COUNT-OFF & NAME-O-RAMA 9 Hims
CIRCLE OF TRUST/BOM:
Reading of the hidden psalm in 1 Chronicles 16:8-32 As a reminder to give thanks for everything and submit under the Lord’s Majesty. -
Psalm of Thanksgiving8Oh give thanks to the Lord, call upon His name;Make known His deeds among the peoples.9Sing to Him, sing praises to Him;Speak of all His wonders.10Glory in His holy name;Let the heart of those who seek the Lord be glad.11Seek the Lord and His strength;Seek His face continually.12Remember His wonderful deeds which He has done,His marvels and the judgments from His mouth,13O seed of Israel His servant,Sons of Jacob, His chosen ones!14He is the Lord our God;His judgments are in all the earth.15Remember His covenant forever,The word which He commanded to a thousand generations,16The covenant which He made with Abraham,And His oath to Isaac.17He also confirmed it to Jacob for a statute,To Israel as an everlasting covenant,18Saying, “To you I will give the land of Canaan,As the portion of your inheritance.”19When they were only a few in number,Very few, and strangers in it,20And they wandered about from nation to nation,And from one kingdom to another people,21He permitted no man to oppress them,And He reproved kings for their sakes, saying,22“Do not touch My anointed ones,And do My prophets no harm.”23Sing to the Lord, all the earth;Proclaim good tidings of His salvation from day to day.24Tell of His glory among the nations,His wonderful deeds among all the peoples.25For great is the Lord, and greatly to be praised;He also is to be feared above all gods.26For all the gods of the peoples are idols,But the Lord made the heavens.27Splendor and majesty are before Him,Strength and joy are in His place.28Ascribe to the Lord, O families of the peoples,Ascribe to the Lord glory and strength.29Ascribe to the Lord the glory due His name;Bring an offering, and come before Him;Worship the Lord in holy array.30Tremble before Him, all the earth;Indeed, the world is firmly established, it will not be moved.31Let the heavens be glad, and let the earth rejoice;And let them say among the nations, “The Lord reigns.”32Let the sea roar, and all it contains;Let the field exult, and all that is in it.33Then the trees of the forest will sing for joy before the Lord;For He is coming to judge the earth.34O give thanks to the Lord, for He is good;For His lovingkindness is everlasting.35Then say, “Save us, O God of our salvation,And gather us and deliver us from the nations,To give thanks to Your holy name,And glory in Your praise.”36Blessed be the Lord, the God of Israel,From everlasting even to everlasting.
MOLESKIN:
Booster’s Dad, Wives, families, love, patience.