QIC: HHH
PAX: In the Can, Peyton, Scarecrow, Lights Out, Atticus, OCB, Kato, GingerBilly, Bozo, The Mick, Saluki, Dr. Freud, Bert, Matador, PacRat, The Count, and HHH.
Came a little early to set up the battle rope and only had time to run a mile with Scarecrow. 2 ruckers today, but the low turnout was expected. The temp at 0700 was 30 degrees, but it didn’t feel that bad. 15 PAX did the following:
Warm Up
Straight Arm Rotators (10 IC)
4 Ct. Dolphin Press (10 IC)
Alternating Side Leg Raises (10 IC)
Hinge Hops (10 OYO)
4 Ct. Kick Sits (10 IC)
4 Ct. Lying Modified Pull-Ups (10 IC)
Navy Seal Burpee (3 OYO)
Parking lot/light pole lap to gravel lot
The Thang
Count off by 4s
4 Areas
4 exercises, 20 sec/exercise,
20 sec rest after each round,
3 rounds, 20 sec transition to next area
Area 1: Gravel Lot
OH Ball toss/Ball Slam
Battle Ropes
Block Curls
Brick Tricep Kickbacks
Area 2: Pull Up Bars
Pull Ups
Toes to Bar
Chin Ups
Hanging Knee Raises
Area 3: North Hill
Scissors
Low Flutters
Plank
LBCs
Area 4: Dumpster Lot
Burpees
Mt. Climbers
Bonnie Blairs
Squats
Mosey to MO7S
Sprint/Mosey
Sprint/Kato
Sprint/Sprint
Kato/Sprint
Mosey/Sprint
Mosey back to Flag
Mary
Dolphin Press (10 IC)
90/90 (20 sec each side)
Penguin (20 sec each side)
Fire Hydrants (10 IC each side)
Perfect Scorpions (10 IC)
Moleskin
Peyton and In the Can were the only two ruckers. Peyton stuck around for the warm up, but had to bail early. Nice to see Atticus come out even though he had the basic later today. T-claps to Class Act for completing the Tough! Godspeed to those doing the Basic right now.
Awesome to have Matador post. Looking forward to seeing him at the Christmas party. Also, love having The Mick back. Hoping the real reason GingerBilly posted was for the workout and not selling Kato a truck. Might have to start calling Kato YellowBilly now that he has a pick up truck.
The pull up station kicked my ass and it sounds like that was the case for everyone. Guess we need to do more pull ups. I need to pull out the rope and medicine ball more often. Gives us all an opportunity to do some different movements. Should have brought out the sledge too. Oh well, next time.
For being 30°, it was much warmer than I expected. Still, I think it is time for me to buy some new winter gloves. If anyone has a pair they swear by, let us all know.
My next Q isin’t for a few weeks so no need to worry about any new/weird exercises for a while. See you all next week.
SYITG,
HHH
Count
The Dump 8/3/22. “Lolla Finale”
Pax: Kato (QIC), Optimus, The Count, Crash, OCB, PacRat, Onions, and Editor
Warmup: Kato 8 minute special, then safely ran across to the Amp Stage doing our best Frogger impression across Calumet Avenue.
The Thang:
We did staggered Perfect Merkins with each arm elevated on the stairs for 5 slow reps. Switched for the same opposite arm for another 5 slow reps. Ran a lap around the Amp. On the stage we then did the following: Ansel Pumps, Perfect Squats with arms raised in the front, Regular Squats with arms raised to the lateral sides, Moroccan Nightclubs,
Repeated a second round with staggered Perfect Merkins each arm elevated on the stairs for 8 slow reps. Switched for the same opposite arm for another 8 slow reps. Ran a lap around the Amp. On the stage we did some of the following above but I can’t remember but I’m sure it was shoulders related. Sorry!
Repeated a third round with 5 slow reps and switched for same count. Ran a lap around the Amp. Some Mary started here with Flutter Kicks and one other exercise before running back to the start point. I didn’t get the miles or ask but we got some in.
Pax that arrived back at starting point went right into WWIIs until the rest of us got back.
Moleskin: I got there super early like 5:10am today and so I just laid on the ground stretching my back, calves, hips and butt/glutes. So even though I have not been posting since last Thursday, I have been walking around Grant Park like its been out of style. Today was the first day back and it felt great! I did feel bad for not posting at Troy for PacRat’s Q but I was still exhausted from burning the candle on all ends this weekend with music.
This has been something I have really enjoyed in the last five years volunteering at Lolla. I feel that we all need that work-life balance and volunteering for certain things in my life right now gives me that balance and joy to enjoy life to the fullest. I would love to help you all find your semi-balance with all of this as we navigate through life together with all the problems we face. I know I have offered my wristbands but I would also offer my guidance if this is something you or your loved ones would want to know how to volunteer and get into festivals like this for free in exchange.
Digressing. I appreciate all the effort today by all. PacRat brought his wrist assist device to either help him get through his shoulder pain issues or it was to get even deeper on the merkins. You decide because his form is always true to initial exercise form. I appreciate this man and what he brings as an example. Quality over quantity is his motto!
Optimus has always been steady and strong with all his athletic progressions since I’ve met him. I know he loves to eat but to say he works out in order to do so is partially wrong because for his age he is a beast and a great example for all the younger Pax.
The Count looks very healthy this year and because of his Vegan diet he reports his pains and previous ailments have left his body. He looks great and definitely skinny as noted in today’s COT video. Glad he represented us well at last Wednesday’s golf outing. He sure loves his golf, hence garage simulator. We all need to get out there one night/evening and do a round over beers and camp fire.
OCBeast continues to be stronger by doing our workouts and his gym ones usually right after our 530am-6:15am workouts. I really liked him continuing his WWIIs during the COT video. He keeps trying to jump into the last Pax recording the video-Weird!
Crash is always wearing his sweatshirts or hoodies no matter how hot or humid it is each morning. I think he is trying to sweat as much as possible during all of the F3NWIND Workouts. I still want that Richards hoodie but I don’t think it will fit me.
Editor just came back from a vacation himself so he made it a point to come today to get ready for his Hub Q tomorrow. We had some great discussions at coffeeteria about Beers, especially this one from FFFs that I will get for the weekend.
Onions (sizzle) aka Sizzle chest. Great to see you and hope you can join us more than Naperville especially as the weather get colder eventually this fall. Great job today! We will get together soon and plan this security webinar. I did overhear you dropping some knowledge and advice to The Count so that is very cool. Also, please take a look at the Naperville F3 5K coming up in September. I’m assuming Onions will be there and will be willing to introduce us to all his former Pax that day.
I finally also didn’t drive up with some great whip today. The CarMax test drive only allows two such 24 hour test drives per 30 days so I will cool down in finding a car. Although I have some trips coming up and I need car that will make it to Louisville then St. Louis for camping next month.
BACKBLAST 08/06/22 Ultimate Frisbee @ Trinity
28 PAX came out. Some rucked, 1 ran, and most played frisbee. The Hub was missing some key players, but Kato made up for it with his non-stop chatter.
BACKBLAST 07/27/22 Pre-Scramble @ The Dump
QIC: HHH
PAX: PacRat, Kato, OCB, Crash, Optimus, and HHH.
Wanted to use the pavilion and it happened to be misting so it worked out nicely. Didn’t stay dry because of the humidity and lack of air flow though.
Warm Up
8 Ct good mornings (10 IC)
MNC (15 IC)
Toy Soldiers (10 IC)
Memorial Lap
OH Coupon Hold to Pavillion/Circle Up
Windmills (10 IC)
Hairy Rockettes (10 IC)
Apollo Ohnos (10 OYO)
Motivator (5 x 5)
Perfect Merkins (15 IC)
Perfect Squats (15 IC)
The Thang
Dora
50 W/O Merkins
100 Bent over rows
150 Bench Press
Timer: Run out and back
Stations
Timer: Wall Balls (5 each side)
1: Perfect Seated Coupon Rotation
2: Reverse Lunge w/ rotation
3: Bulgarian Split Squat
4: Single leg deadlift
5: Side Step Ups
6: Elf on the Shelf
Mary
Broken Windshield Wipers (10 IC)
8 Ct Bennifers (10 IC)
Perfect Hip Raises (10 IC Each Side)
Glute Bridges (10 IC)
Moleskin
I believe we only got 2 rounds in with the stations. Forgot that the timer was a station so we had an extra station. Did 3 wall balls each side the second time around for time purposes.
Wanted to do another golf friendly boot camp so I could still play decently. No rain while we golfed, but it was humid. Glad I got to hang out with Antman while he is in town.
Crash went all out with the vest. OCB powered through with his tender ankle. I don’t believe PacRat has a bum shoulder. I think he is doing it for the attention; he shows no pain. I think we all say this, but Optimus is so steady and cannot be rattled. Kato was my partner and allowed me to push a little harder than normal. Thanks.
Golf was a blast! Hopefully we can do it one more time before the end of the season.
SYITG,
HHH
Cardi-OCB pt2 @ The Dump
Date: 07-13-2022
PAX: OCB (QIC), PacRat, Optimus, HHH, Crash, Count, Cookie (FNG)
Warm Up:
-15 Windmills
-15 Bean Pickers
-15 Imperial Storm Troopers
-15 Hillbillies
-20 Side Straddle Hops (IC)
-10 Merkins (IC)
-10 Windmills
-10 Bean Pickers
-10 Imperial Storm Troopers
-10 Hillbillies
-20 Side Straddle Hops (IC)
-10 Merkins (IC)
The Thang(s):
-Grab your coupons and head over to the WW2 memorial
-15 8 Count Body Builders (IC)
-20 WW2s (of course lol) (OYO)
-Take your coupons back to the Flag and Indian run to the Stairs
-5 Burpees —> up the stairs —> 10 Squats —> back down
-5 Burpees —> back up —> 10 Squats —> back down
-5 Burpees —> back up —> 10 Merkins —> back down
-5 Burpees —> back up —> 10 merkins —> back down
-5 Burpees —> Indian run back to the Flag
Mary:
-10 Homer to Marge (10sec Homer)
-10 Low Flutter
-10 Perfect WW2
-60 sec Plank
-10 Perfect WW2
Moleskin:
The weather this week has been absolutely perfect and you couldn’t ask for better conditions. I was honestly tired and worn out this morning, but I got myself out there and gave into momentum and it carried me through. I was happy to see HHH out there, he has a great presence in the workout and brings a calm energy to the workouts. I didn’t appoint a PAX of the day today but if I did it would have been PacRat because he always remembers the 6 and was very welcoming to our FNG Tony who is my lifting buddy from the Hammond Y. PacRat is a true representative of the Spirit of F3 and he is an asset to the group. Crash, Optimus, and Count came ready to work and they sure did what they came to do! Crash and PacRat were at the front of every workout setting the pace and they deserve recognition for their effort. Our new FNG was a good sport and came out to find out what F3 is all about, stating that he was most drawn to F3 by the prospect of friendship with likeminded men. He showed up and followed along as I pushed everyone up that dang hill and back down and tried to squeeze sweat out of every single PAX. He told us a little about himself and we found out that he works in IT and so I said that he always needs to make sure that he clears his Cookies (lol) so he was dubbed Cookies. Cookies and PacRat talked a little shop and then we all departed. We hope to see Cookies back and welcomed him into the fold with open arms. I was happy to bring an FNG to the workout and hope to find more men who could benefit from this group. As always, I only hope to serve the purpose and the spirit of F3 any time I Q. Until next time… OCB signing out