QIC: HHH
PAX: Heisenberg, Gatsby, OCB, Optimus, Fat Tire, Al Gore, PacRat, and HHH.
Qing after an evening 10K run wasn’t easy, but it did go better than expected. T-Claps to Fat Tire for coming out after running 10 miles. PacRat woke up late, but still came out to celebrate! We even had Lights out walk 2.4 miles to Biggby for coffeeteria. You’d think after 7 years, I’d get the Qing thing down, but as expected, I had too much planned and had to modify on the drive over and also during the Q. Here is what we did.
Warm Up
8 Ct Good Morning (7 IC)
Daft Punk Lunges (7 IC)
Motivator (7)
Toy Soldiers (7 IC)
IST (7 IC)
Hillbilly (7IC)
MNCs (7 IC)
8 Ct. Body Builder (7 IC)
Lot Lap to Amp
The Thang
7-1 De-escalator
At the Base: Shuffle Merkins (IC)
At Each Level:
– 8 Ct. Step Ups (IC)
– Dips (Mostly CC, but did do IC for the round of 7 and rd 1)
At the Top: Shuffle Squats (IC)
7 burpees OYO at the base
Mary
N/A
Moleskin
I cannot believe it has been 7 years of F3 for me. Time flies when you are having fun! I am so blessed to have you all in my life and appreciate the friendships I have made along the way. I am excited to celebrate the 10 year with all of you this weekend! Let’s do a final push of EHing folks and getting the word out. Reach back out to previous PAX and see if they would come out for old time’s sake.
As far as today’s beatdown goes, it is always great knowing OCB, Heisenberg, and Optimus will be at Patmos! They are the model of consistency! Gatsby did the harder thing on little sleep. I hope he has an amazing nap. EH Hot Carl when you get a chance. Also, T-Claps for keeping the weight vest streak alive Al Gore. You are a beast.
My words of wisdom are simply to stick with F3 and reach out if you are ever in need. For those that have been MIA, you are always welcome and will be received with open arms and butterfly and eskimos kisses from Class Act. Please share the flyer with your neighborhood pages and town pages.
Hope to see you at Fat Tire’s Q tomorrow.
SYITG,
HHH
Gatsby
2 PAX for sure
Date: 07/05/2024
Location: Troy A.O.
PAX: OCB (QIC), Gatsby
Warm Up:
10 Bean Pickers (IC)
10 Willie Mays Hayes (IC)
10 Toy Soldiers (IC)
10 Arm Circles Complex (IC)
10 Perfect Merkins
10 Squats (IC)
25 SSH (IC)
The Thang:
Jog to the step up wall
10 Incline Merkins (IC)
10 8 Count Step Ups (IC)
10 Incline Merkins (IC)
10 Dips (IC)
10 Right Leg Step Ups
10 Left Leg Step Ups
10 WWI’s (IC)
Repeat 3X
Go to wall of fire
One PAX wall sits while the other PAX DOES 10 Squats (IC)
Repeat 3X
Jog back to the flag
Mary:
10 Low Flutters (IC)
10 Low Dollies (IC)
10 Freddie Mercury’s (IC)
15 LBC’s (IC)
15 American Hammers (IC)
15 Crunchy Frogs (IC)
5 minutes of Broga
Moleskin:
Holiday weekends are often a toss up, either we have more PAX than usual or we have a ghost town. We’re definitely missing Coors out here and are praying for his speedy recovery. It was nice to have a chance to spend some time with Gatsby, he’s been living out of town for quite some time now and I missed seeing him. I’m really proud of the changes I’ve been seeing in his fitness in just the last few weeks, he’s slimming down and his strength is increasing. He’s showing that he has that trademark Tawil grit and it’s serving him well. Keep posting and trust in the process, it will change your life for the better. Well, as always my goal is to serve F3 because I’m so grateful for what it has given to me. Until next time OCB out!
7/3/24 – Early Fireworks @ the Dump
Date: 7/3/24
7 Pax showed up for the stairs
PAX: OCB, Gatsby, Crash, Kato, PacRat, Federali, Goon (QIC)
Warmup:
- 15 SSHs IC
- ACC
- 15 Toy Soldiers IC
- 15 Windmills IC
- 15 Hillbillies IC
- 10 Perfect Merkins IC
- 10 Perfect Squats IC
The Thang:
We jogged over to the stairs, then broke into pairs for DORA
- Timer runs up and down 4 flights of stairs
- Other partner does:
- 100 merkins
- 150 box hops (on the bench)
- 200 ww1s
Once that was done, we did some ladders/11s
- Running up 4 flights of stairs
- 1 merkin to 10 squats
We almost got these done, but time was getting short so we ran back to base.
Moleskin: This was a bit of a shortened beatdown, since I had a whole other section planned. Oh well, we’ll do that sometime else. I think this was a good running workout, but nothing too hard. The stairs are always good for a beatdown. PacRat spent a good amount of time convincing a stair-walker to join F3, he seemed interested. Good job PacRat. Everyone put in good effort.
Sadly Bean Me Up was not open, but I think a group went to Biggby (after Federali, Gatsby, and Kato helped me break into my car, of course. Thanks again.)
Have a great Independence day everyone! 248 years! God bless America!
See you soon,
Goon.
THE MURPH (JULY)
AO: Troy
PAX: OCB, Crash, Gatsby, Gummy Bear, Turtledove, Kato
6 Pax did their duty and completed the Murph. Stretch and recover and get ready for a great holiday gents!
Great work to all! Coffee was attended by 5/6 and we got to fellowship more with F3 Turtledove from Texas. He has family in the area so he’ll hopefully become a holiday/vacation regular with us 🙂
Take care all!
-Gummy Bear!
BACKBLAST 6/14/24 Gimpy Takes Over @Troy
PAX: Roadshow, Family Guy, Goon, Gatsby, Crash, OCB, PacRat, Optimus, Kato, Coors (QIC)
Warm-up
12x Bean pickers IC
12x Toy soldiers IC
12x IST IC
12x HB IC
10x ACC IC
25x SSH IC
10x Seal claps IC
10x Skol claps IC
Run 6-piece or walk 2-piece
The Thang
Coupons to the first median
Bearcrawl to the next median, doing increasing merkins up to 10 at the parking lot lines
Walk back
Lunge walk to the next median, doing increasing squats up to 10 at the parking lot lines
Walk back
Overhead carry to the next median, doing increasing skull crushers up to 10 at the parking lot lines
Walk back
Front hold to the next median, doing increasing coupon thrusters up to 10 at the parking lot lines
Walk back
Run 6-piece or walk 2-piece
10x WMDs CC
10x One-arm rows IC each arm
10x Bent row IC
10x Standing chest press IC
10x Front raise IC
Run 6-piece or walk 2-piece
10x Wide squat IC
10x Squat IC
10x Lunges IC
20x Monkey humpers IC
Run 6-piece or walk 2-piece
10x Curl complex IC
10x Skull crushers IC
10x Coupon swings IC
10x military press IC
Run 6-piece or walk 2-piece
Mary
15x Low flutters IC
15x Crunchy frogs IC
15x LBCs
15x American hammers IC
Moleskin
Really late BB. I don’t remember everything, so some of this might be a bit wrong. Overall this is what we did. Fun times despite the challenge. Breakfast afterwards was great. Can’t wait to be back out with you guys again!