15 pax posted this morning – not sure if by choice, curiosity or just completely unaware of what was about to be put on them. You know how things look easier on paper? Then you start and think “Oh crap!”. Well, that is what happened to me at least. It was to be two simple circuits around Union Point.

Warm-o-Rama

• SSH 4CICx26
• Carrot Pickers 4CICx13
• Sprinklers 4CICx13
• Mountain Man Poopers 4CICx13
• Windmills 4CICx13
• Baseball stretches

The Thang

20 stations were placed around the soggy and sloppy field by the gazebo with varying coupons and associated exercises. I utilized the Double Dipper Tabata timer-thingy to set it up for 40 sec work, 15 sec rest/transition to the next station. Second round was changed to 35 sec. The stations were as follows:

• Rail at gazebo – Pull-ups
• 2 Buckets of Sand – Shoulder Shrugs
• Cinder Block – Russian Block Masons
• Cinder Block – Curls
• Cinder Block – Murder Bunnies
• 4×4 Post – Torso Twists
• Bench – Dips
• Chain – Bear Chain Crawl
• Bricks – Iron Cross
• Large Paver – Leg Lifts/Overhead Lift (paver and feet off the ground)
• Little Giant Ladder – Overhead Press
• Ruck Plate – Get-Ups
• Swing – ‘Swerkin’ (legs pulled to chest)
• Kettle Ball – U-hauls
• Smaller Paver – Nolan Ryans
• Soppy Ground – Starfish Crunch
• Bucket of Sand – Bucket Lifts to Chin
• Cinder Block – Lion Kings
• Sand Bag – WWIIs
• Basketball – Diamond Merkins

Stop 3 stations short of two full cycles. Named, announcements – see F3 website for Give-2-Give fundraiser, Hotdogs this afternoon at my office (2216 Trent Blvd) for anyone and everyone!

Lord’s Prayer by the pax.

Thank you for the opportunity to lead!

Aye!

Gander – officially 52 today

Gander

3 of the Pax religiously returned for week #3 of the IronPax Challenge.  All 3 completed it in less than 50 minutes and ran the last leg together in solidarity.  1 more week to go, it’s not too late to join us next Thurs at The Point!

Pyro

Not sure if it was the confusion over the multiple preblasts, fear of billy goats or the fog that created so many fartsackers, but a smaller than normal Friday pax gathered in the gloom and fog this am to see what was in store. A very strong workout by 10 hearty pax, with the RESPECTful men of F3 outnumbering the young’uns 7-3.

With no FNGs present, the disclaimer was ditched and we jumped right into:

Warm-o-Rama

• Burpees OYOx5
• SSH 4CICx15
• Sprinklers 4CICx10
• Abe Vigodas 4CICx10
• Went to rail for 5 pull-ups & 10 leg raises OYO, rinse & repeat

The Thang

We moved to the sidewalk behind the gazebo to enter the gazebo ramps via a Bear Crawl up to the center of the gazebo, turn and Crawl Bear back down. Repeated cycle with a Rail Crawl up and back down.

Moved to the steps at the water and did Cuddy Heel Raises OYOx50.

Moseyed to the new pedestrian ramp under the bridge to line up for instructions as follows:

GOAT #1

• Lt. Dan Hurleys across the bridge and back to starting point
• Bench Merkins – mosey along the sidewalk around Union Pointe Park to stop at each bench to perform Irkins OYOx5, go to next bench for Dirkins OYOx5 and continue alternating cycle around the park (16 benches total as double benches were counted as two)
• Mosey from flag poles back to bridge and Al Gore for me (the Q6)

GOAT #2

• Lunge Walk flat portion of bridge, Bear Crawl up incline, Crawl Bear to flat and Walk Lunge back to starting point
• Bench Dips – same circuit to perform Dips OYOx5 at each bench (only one cycle per double bench)
• Mosey from flag poles back to bridge and Air Press for me (the Q6) – good audible by the pax for that exercise

GOAT #3

• Duck Walk across the bridge and Walk Duck back to starting point
• Bench Merkins – same as #1, but dropped the 2nd cycle at the double benches
• Mosey from flag poles back to the bridge and then over to the new piers

Mary

• Coolers 4CICx10, flapjack
• LBCs OMUx25
• LSF 4CICx20
• Box Cutters 4CICx15

COT

Counted, no announcements, The Lord’s Prayer by the pax.

I swear this looked much easier on paper that what actually transpired.

Thanks to Womble for allowing me to switch back to Q and lead this awesome group – always an honor!

Aye!

Gander

Gander

A pax of 12, including 2 FNGs, gathered this morning. As expected with a large gathering of married men, there were a lot of balls missing, but we made do with what we had. Weather cooperated, was beautiful and a bit of a break from the oppressive heat & humidity of the past week. The disclaimer was botched, muddled and finally finished, so we jumped in.

Warm-o-Rama

• Sun Gods 4CICx10; reverso
• Downward Dog
• SSH 4CICx20
• Mountain Man Poopers 4CICx10

The Thang

An easy mosey to the convention center over flow parking lot wall carrying our balls where we sort of socially distanced, but close enough to reach out to one another.

• BTTW while passing a LAX ball down the line – practicing a little one arm agility
• People’s Chair w/overhead ball press 10C/pax
• Repeato

An easy mosey to the convention center wall carrying our balls for a quick little Raccoon Crawl for the FNGs. Reverse Plank for the 6.

An easy mosey back to the field between the gazebo & flag poles to pick up a half cinder block coupon from the back of my truck. We lined up facing the water at the first pylons with our balls and blocks. Another line of pylons awaited 20 yards away. After a Bear Crawl to the other side dragging our blocks, we began alternating exercises as follows.

Set #1

• Block Curls 4CICx20
• Bear Crawl to other side
• Ball Passes 20x OYO (ball between feet, up to hands in dying cockroach position, ball down in hands in prone position, return ball to feet for each cycle)
• Crawl Bear back

Set #2

• Block Snatches OMUx10 each hand
• Lunge Walk to other side
• Pickle Pointers 4CICx20 (feet on balls – tough move)
• Walk Lunge back

Set #3

• Tempo Squat Presses OMUx20
• Crab Walk to other side
• Plank Jacks 4CICx20 (hands on balls – easy move)
• Walk Crab back

Set #4

• Block Extensions 4CICx20
• Bear Crawl to other side
• One Hand Ball Merkins OMDx10 each hand
• Crawl Bear back

Set #5

• Tick Tock Blocks 4CICx20 (block at waist, lifting block to front and stop at30 degrees, 60 degrees and then overhead, return to waist)
• Lunge Walk to other side
• Ball Merkins OMDx10; repeato (disguised Diamond Merkin on balls)
• Walk Lunge back

Set #6

• Lion Kings OMUx10 each side
• Walk to other side
• Dodge Ball Merkins OMDx10; repeato
• Mosey back

Gathered blocks and circled up for Mary.

Mary

• LSF 4CICx20 (blocks at 45 degrees above head in static hold)
• Midwife noises were emanating from some pax, so I called it only to be pushed a little harder for
• Overhead Block Presses OMUx50

Welcomed FNGs Corn Pirate (Jon Rezek) & Erin Brockovich (Antonio McCotry) – glad you joined us – keep it up.

Sasquatch – see BitCoin. Dad’s Camp – see e-mail for sign-up info.

Closed in prayer.

Thank you for allowing me to Q – fun as always!

Aye!

Gander

Gander