Month: December 2018

11 Met in real gloom (fog and frozen grass, 36 degrees) to hit it for start of the work week.  Tardy on Q after a late night Q switch-o-rama decision.

The Pax:  Alexa, Soap, Xbox, Dilfer, Spotlight, Ping Pong, Bam Bam, Whiplash, Doner, Thrift Shop, Tardy (Q)

The Thang:

* Warm-Up – SSH, Imperial Walkers, Low Squat Cross-body punch, Mountain Climbers, Downward Dog and Yoga Peter Parkers

*Pick up 2 sandbag coupons and mosey to tennis courts

* Bear crawl 3 tennis courts, lunge walks 3 tennis courts, meet in Downward Dog, 2 sets of Yoga Peter Parkers

* 12 Days of Christmas:  Each person chooses an exercise and the Pax perform them a la the carol.  Lets see if I can remember the exercise/days: 1 Sumo Squat,  2 Burpees, 3 Mountain Climbers, 4 Julian Michaels, 5 WWI Situps, 6 Merkins, 7 Capitals, 8  Low Plank Jack, 9 Superman Merkins, 10 SSH, 11 Slurpees/Slow Burpees, 12 Jumping Lunges.

* First two to finish moseyed and picked up the sandbag coupons, Pax meets in Downward Dog

* Pairs perform Elf On The Shelf with sandbag while Pax performs AMRAP of following rounds of exercises (Reverse Lunges, SSH, Squats)

*Mosey to base with 2 Pax shepherding the sandbag  coupons.

*2 MoM:  Yogo Downward Dogs, Freddy Mercury

*COT

Spreadsheets:

*Some of the Pax were less thankful of XBOX for dialing up the Julian Michaels at position 4;  do the math, yes, that is 36 Julian Michaels.

* SOAP was not scared off by Saturday’s 60 minute session as FNG and returned with Alexa today for his second workout, strong!

* Monday morning ju ju or people being tired, not sure, but we Pax lose track of car keys, cell phone and hat during the work out.   By the time Coffeteria was over, all appeared to have been found.

* Words:  Great to have Site Q Alexa back in the fold. Alexa shared his appreciation for the crew and each individual keeping the AO growing while he was out due to injury and taking care of himself and his family after his father passed away. Some emotional words and strength.   In the workout, as in life, we worked through the gloom and “got right”.  Thanks for inviting me to Q and continuing my December to Remember.  RIP G. H. W. Bush – Respect.

 

 

13 Men Showed up and warmed up together on a not-too-wet not-too-cold Saturday AM to kick off the month with some holiday cheer and a sprinkling of holiday themed exercise and PYS.

PAX:  Alexa, Foley, Kramer, LegalZoom, Hansel, Gilligan, Wham-O, Blue Steel, Gemaine, Ping Pong, Cramps,  FNG Soap, Tardy (Q)

Warm-up:

SSH, Imperial Walkers, Low squat cross body punches, mountain climbers, downward-dog. Mosey to front entrance parking lot…

The Thang:

– Santa’s Ladder!   Run to end of parking lot, perform 10 burpees, return to start. Repeat, performing 9, 8, 7, 6 burpees at each lap.  At lap 5, switch to Merkins, performing laps with 5,4,3,2,1, Merkins.    Surprise the crew with Santa’s gift – Round 2 of Santa’s ladder, starting with Merkins this time for the 10, 9, 8, 7, 6 laps and Burpees for the 5,4,3,2,1 laps, ensuring even gains across the body.   We lost two PAX before the end of Santa’s Ladder – Ping Pong and Cramps – first two to finish round 1 Santa’ Ladder ran to back parking lot to check on them and confirm ok.

– Mosey to tennis courts. Bear Crawl across all 4 courts, meet in Downward Dog for some PYS.  From Downward Dog transition to some yoga core –  Left leg raise, left leg to left elbow, left leg to right elbow, left leg to nose and hold. Flap jack to same with right leg.  Introduce Sun Salutations, and greeted the sunrise with 5 Sun Salutations (arms to the sky, fold to touch toes, half way lift, fold and jump or step back to Plank position, upward dog, downward dog, belly breath, recover. Repeated in sunchronized breath and increasing pace.

Mosey to track. As a group perform one lap of Sprint 100 Yards + Back Pedal (or Carioka modification) 50 yards. Plank wait for the Six, 5 count rest, repeat 6 times.  Ended at the corner by the storage container.  Pax head to behind the container to pick up their gift of cinder blocks.

-Cindy: Hallelujah Carry the cinder blocks over to the track. Performed Overhead Presses,  Squats and “Elf On a Shelf”. With cinder blocks on the ground performed Step-over Merkins, Plank Jacks, and single leg elevated Bridges.  Hallelujah Carry cinder blocks to complete the Cindy. Mosey to COT.

-4 MoM:   “Jingle Bell Rock”on the Bose speaker supported our PYS “Bird-dog”, slow knee raises, PYS Knee-to-elbow/nose round 2.

COT:

-Tardy made clear that Woodenville and Hollywood does not have a monopoly on PYS.  Yoga is hard and yoga is good, mix it in!

-Welcome FNG Soup!  Soup came with Alexa and worked HARD this day.  Mentoring started immediately after Soup literally SPRINTED the first two rounds of Santa’s Ladder, setting an aggressive pace that few wanted to follow knowing what was ahead! 🙂    I prefaced Santa’s Ladder by recounting that my second work out was with AP as Q and doing Santa’s Ladder – a day I still remember well – I was the 6 all day, but was not last in Jacobs Ladder thanks to the person who had to stop and share Merlot in the bushes 🙂

-Welcome back Wham-O!  who came and completed the Hardest workout – returning for his second F3 workout. Well done,!

Announcements: Charity Poker Tournament at Chainline Brewery 15 Dec (see Facebook invite).  Eastside Food Ruck Sunday 9 December, meeting at Mod Pizza Totem Lake.

Words:   Kramer shared that he has been out for 2 weeks with Bronchitis, and was thankful for his health and what the F3 Pax has contributed to it. Its times of hardship that you most recognize and appreciate fellowship and the hard work of the journey that you and fellow brothers of F3 all are putting in.  Get after it today.  Thank you men.