PAX: Sex Panther and Shifty McCoy
QIC: Rump Roast
AO:
Cole Park
F3 WELCOME & DISCLAIMER:
Given
COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, AlrightAlright, Draper, F150, Oatmeal, PowPow, Rump Roast, Sex Panther, Shifty McCoy
QIC: Sally
AO: Virtual
F3 DISCLAIMER & WELCOME: given
WARM-O-RAMA:
SSH
IST
Watermelon Picker
THA THANG:
Ali Shuffle front and back, 1 min
Ali Shuffle side to side, 1 min
Chop ’em w/ ups & downs, 1 min
16 ski abs
EASTER:
50 reps of each of the following, with 20 4-count high-knees in between each:
Elf on a shelf w coupon
Apollo Ohnos w coupon
Step-ups on coupon
T-merkins, chest on coupon
E2ks (no coupon)
Rows (inverted or upright) w coupon
1 round of Dirty McDeuce:
12 squat presses, switching shoulder of coupon each rep
12 SSHs
MARY:
flutter kicks w coupon
big-boy situps
LBCs w coupon
CIRCLE OF TRUST/BOM:
done
MOLESKIN:
Lord thank you for this day, thank you for these men. YHC was honored to get to lead the workout again this morning, and was grateful that so many PAX posted. Though YHC was still alone at 5:29, these 9 other men had joined by 2 minutes later. Timing was comedic.
The warm-up included a watermelon-picker tribute to Aaarrrggghhh. PAX heard an audible “yesss” when it was announced.
On the first attempted exercise YHC tried an “exercise song” a la Pepper (Chumbawamba) and/or Icebox (‘I Don’t Get Tired’). Unfortunately, PAX could not hear the music so it was abandoned.
It was darn cold and windy this morning, props to F150, Oatmeal, Pow, Rump, and Shifty for the outdoor exposure. AlrightAlright, Draper, Sex Panther, and YHC were the #GarageCrew.
EASTER routine felt pretty challenging. YHC doesn’t remember coupons nearly ever feeling as heavy as during Elf on a Shelf. T-merkins on the block also left a mark, both mentally and physically. Lots of mumblechatter about it, but YHC believes still 0 curses from Rump Roast. Perhaps Shifty influences Rump to #Advantage.
YHC believes the best mumblechatter joke today was the hiney.
Virtual Qs take some getting used to with the lag time, but as one PAX put it, they also help the Q to be “concise and precise.” Something we all can probably get better at.
Again, thank you to the PAX. Let’s keep up the great attendance. Prayed for guidance to be #ServantLeaders wherever we can be today. Our families, workplaces, neighborhoods, and broader communities all need us and would benefit from our leadership.
ANNOUNCEMENTS:
1. If you have extra medical supplies or know where to find some, please let Draper or PowPow know.
2. Happy Hour Saturday – only 4 days away!!
COUNT-OFF & NAME-O-RAMA:
PAX: Draper, Greenspan, Oatmeal, Pow Pow, Rump Roast, Shifty McCoy
QIC: Sally
AO: Virtual
F3 DISCLAIMER & WELCOME: given
WARM-O-RAMA:
SSH
IST
Windmill
THA THANG:
High knees 1 min
ISTs 1 min
Seal jacks 1 min
7 rounds of:
7 merkins
7 shoulder taps
7 flutter kicks
7 Apollo Ohnos
10 count
High knees 1 min
7 burpees
ISTs 1 min
7 burpees
Seal jacks 1 min
7 burpees
10 count
2 Groups:
Group 1 – plank
Group 2 – 7 merkins
Then switch
Repeato with decreasing reps down to 1
Group 1 – wilt chamberlain (back plank)
Group 2 – 7 calf raises
Then switch
Repeato with decreasing reps down to 3
From 3 to 1 other group do the “dancing Wilt chamberlain” (raising 1 leg at a time)
High knees 1 min
7 burpees
ISTs 1 min
7 burpees
Seal jacks 1 min
7 burpees
10 count
PAX’s choice – “merkins or squats”?
PAX choose squats … –> 70 squats
2-minute Icebox shoulder circuit
MARY:
25 Mountain Climbers
6 Dr. W’s
Homer to Marge
CIRCLE OF TRUST/BOM:
Done
MOLESKIN:
Great start to the weekend. Thank you, gentlemen, for posting and pushing YHC and each other mentally and physically.
Workout purposefully included constant movement to incorporate cardio even though stationary. It hit pretty much every muscle group, hopefully was a balanced workout.
T-claps to Greenspan for I believe his first virtual beatdown. He caught on very quickly. Rump and Shifty crushed the tag-team as always; t-claps to Rump for getting him out there and to Shifty b/c in 5 years he is going to be scary strong.
Patriotic Pow showed off the American flag board shorts, and (bonus!) gave the PAX a nice close-up. Oatmeal got his iPad working beautifully and Draper and YHC were the garage / hot box crew.
Thank you again men. Hopeful to see many PAX at the happy hour tonight.
ANNOUNCEMENTS:
1. 2nd F: Happy hour tonight at 8pm on Zoom. Link on Band
2. 3rd F: If you have access to extra medical supplies, please notify Draper or PowPow so they can collect for a family in need.
COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Rump Roast, Alright Alright, Sally, Draper, Shifty McCoy, F150
QIC: PowPow
AO: Virtual via the UBJN (Garages, backyards etc)
F3 DISCLAIMER & WELCOME: Umm…..
WARM-O-RAMA:
SSH x 15, ISTx15
THA THANG:
Fitness Test Circuit – All exercises OYO
After completing the above circuit, PAX partnered up to tackle the circuit Dora-style. The partner doing the “running” completes 10 single count side-straddle hops, then partners flapjack. The Dora circuit was:
Burpees > Calf Raises > Ski Abs > Merkins > Squats & LBCs. Same rep count as above.
Then switch back to OYO Circuit where Dora Circuit left off:
Carolina Dry Dock > American Hammer > Nipplers > Burpees > Calf Raises > Ski Abs > Merkins > Squats > LBCs > Carolina Dry Dock > American Hammer > Nipplers. Same rep count, Nipplers cut short for time.
MARY:
Done throughout workout
CIRCLE OF TRUST/BOM:
YHC shared what it has meant to him to be part of F3 DFW for the past year. Thank you to the PAX for everything they do to support each other and the community, accelerate F3 DFW and give it away. Thank you to Oatmeal for the EH.
MOLESKIN:
It was YHC’s one-year anniversary with F3 and VVQ (Virgin Virtual Q). Since YHC’s first post was the Q2 2019 Fitness Test, we paid homage with a fitness test circuit. Not sure why I decided to only go to Mountain Climbers when planning the workout.
Shifty took an extended bathroom break during the workout, leaving Rump Roast to do most of the Dora workout without a partner. Dora is tough over video call, it would have worked better if the partner doing the exercise just has to complete a pre-determined number of reps while the “running” partner performs AMRAP of an exercise that lets them keep eyes on the screen (SSH, IST, OH Claps). That way the exercising partner can complete the assigned reps and just start doing SSH and the other partner will see this and know when to switch. No verbal communication needed.
ANNOUNCEMENTS:
1. Alright Alright is Q’ing a workout for Fort Worth on Wednesday. Draper has the regular Q that day and will likely converge with Fort Worth.
2. Don’t forget Special Sauce’s daily challenge from Saturday – reach out to someone! Do it today and then reach out to someone else tomorrow!
COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Icebox, PowPow, Rump Roast, Shifty McCoy
QIC: Sally
AO: Garages, backyards, and even indoors
F3 DISCLAIMER & WELCOME: given
WARM-O-RAMA:
SSH
IST
High Knees
Plank to Down Dog to Up Dog
THA THANG:
PAX split into two groups.
Group 1:
Perform 15 ISTs
Group 2:
High plank
Switcharoo.
Repeato with flutter kicks and Wilt Chamberlain. Add 1 round of 15 SSHs / Al Gore
10-count break. No more groups.
Descending ladder of “MLB MLB” as follows, starting at 13 going down through 6.
Merkins
LBCs
Big-Boy situps
Mountain Climbers (1,1,2,2)
Lunges
Burpees
Due to time constraints finish out with one round of 10.
MARY:
Intra-workout
CIRCLE OF TRUST/BOM:
Prayed for strength and perspective, as our Concentrica and the world need us to be strong examples of servant leadership.
MOLESKIN:
Thanks to the PAX for posting this morning, it is an honor and a humbling opportunity to lead.
The workout – YHC was worried about getting in cardio, but the humidity had us all huffing and sweating pretty quickly. MLBs seemed to be a good mix of upper body, lower body, and core. Added up to 86 reps of each exercise – #GetSmart theme as AlrightAlright noted.
Mumblechatter – highlights included Pow “Vader” Pow, Alright “Disappearing” Alright, and Rump and Shifty running for cover as a quick Texas rainstorm blew in. Icebox was left lonely as wingman Maverick was nowhere to be found, though today would have been a great day for him to run underneath planks and Chamberlains. YHC saw a neighbor’s light go on after 10 minutes.. may have been the noise (sorry!). He closed the garage door promptly.
Finally, we were all impressed with BlueJeans’ newest “smell” feature. Even could almost make out a hint of Teasip’s sweatshirt.
Keep up the good work, gentlemen. Be servant leaders today!
ANNOUNCEMENTS:
1. QSource today at 1130 on the UBJN (Ultra Blue Jeans Network) – https://bluejeans.com/u/bsomerford/.
2. Happy Hour tomorrow night, 8pm on the DZM (Draper Zoom Network). Stay tuned to Band for link.
COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Special Sauce, Icebox, Generic, Swiper, Draper, Rump Roast, Shifty McCoy, Stingray, F150, Slushii, Bleep
QIC: Ina
AO: Burleson
F3 DISCLAIMER & WELCOME:
Given
WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Windmill x 10 IC
THA THANG:
Run up all levels of garage and back down to start ladder. 8 cones made up the ladder. Once you completed the exercise at the cone, you ran up to level 2 and back down, always starting back at cone 1. There was a traveling exercise between each cone once exercise at the cone was completed.
Cone 1: Rugby sit up x 10 – Run up to level 2 back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star Jump x 16 – Run up to level 2 back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star jump x 16 – Lunge up ramp to cone 3. Cone 3: Squat thrust x 16 – Run up to level 2 back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star jump x 16 – Lunge up ramp to cone 3. Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4. Cone 4: Side-2-side plank merkins x 8 – Run up to level 2 back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star jump x 16 – Lunge up ramp to cone 3. Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4. Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5. Cone 5: Burpees x 8 – Run up to level 2 back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star jump x 16 – Lunge up ramp to cone 3. Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4. Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5. Cone 5: Burpees x 8 – Traveling SSH to cone 6. Cone 6: Jump Tucks x 10 – Run up to level 2 back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star jump x 16 – Lunge up ramp to cone 3. Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4. Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5. Cone 5: Burpees x 8 – Traveling SSH to cone 6. Cone 6: Jump Tucks x 10 – Slow/low shuffle up ramp to cone 7. Cone 7: LBC x 20 – Run back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star jump x 16 – Lunge up ramp to cone 3. Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4. Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5. Cone 5: Burpees x 8 – Traveling SSH to cone 6. Cone 6: Jump Tucks x 10 – Slow/low shuffle up ramp to cone 7. Cone 7: LBC x 20 – Crawl bear to cone 8. Cone 8: Overhead press x 8 – Run back down
With 10 minutes left, cut the reps of completed exercises in half. No one completed the ladder, so YHC needs to adjust the reps, number of cones, or try it on a Saturday when we have an hour.
MARY:
None
CIRCLE OF TRUST/BOM:
Discussed keeping in contact with each other daily during this time
MOLESKIN:
Not much chatter as we were going at our own pace through the ladder. YHC was impressed to see 12 PAX join even in the lightening and rain. Hopefully, it was a challenging workout and we were spaced out enough to stay safe.
ANNOUNCEMENTS:
1. Stay healthy
2.