Author: Lincoln Log

The Thingamabob (GRIDLOCK)

by Lincoln Log, posted in Backblast

Location: Gridlock 
Date: 01/31/2019
Time: 05:30a – 6:15a
Weather: 4 Degrees and Calm

Q: Lincoln Log
PAX: 4 – Count Chocula, Linc, OG and Sous Vide

INTRODUCTION

Nope, it’s still cold out there. But, to fight back against the notion that we are “getting soft”, we headed out into the gloom to get some work done!

WARM-O-RAMA

To initiate the blood flow…
SSH – 20 IC
Copperhead Squats – 15 IC
mosey to covered foyer

THa THANG

MARGUERITA
50 Rounds, exercises completed in order:
1 Burpee
1 Merkin
1 SSH
1 BBS
1 Thingamabob (kick up to a handstand against the wall); sub a Squat to Star Jump
repeato til finito

I was asking the PAX to attempt a new movement and it was referred to during the WO as doing the thingamabob.

After every 10th round, we stopped and performed a 30 sec Plank Hold on our hands. After the last exercise, we stopped and did a 1 min Plank Hold.

mary

30 sec Reverse Plank Hold
20 American Hammers – IC
30 Sous Vides (mountain climbers) – 2 ct OYO
10 Dolly – IC – Hold at 10
10 Flutters – IC
12 Gas Pumps – IC
1 min BBS – OYO til time was up

COT

Jumped in our cars and headed to warmth at coffeeteria.

What Count Chocula Said… (PADDOCK)

by Lincoln Log, posted in Backblast
The ground was too hard too for the flag…

Location: The Paddock 
Date: 01/30/2019
Time: 05:35a – 6:10a
Weather: 10 Degrees, -6 Degrees Wind Chill, 18 mph wind, open plateau

Q: Lincoln Log
PAX: 2 – Linc and White Wall

INTRODUCTION

As Count Chocula so eloquently put it in his BB today (1/30/19 GRIDLOCK BB), it was bloody freezing today on the hill. White Wall and YHC fought valiantly against the Antarctic-like winds to find a suitable spot to do pull-ups, and settled in to the shelter next to the main lot. There was little protection from the wind here, but we pressed on.

WARM-O-RAMA

Just keep moving…
SSH – 20 IC
Copperhead Squats – 10 IC

At this point, YHC realized it was futile to try to get warm before just doing Tha Thang, so we just got right into it…

THa THANG

AMRAP
5 Pull-ups
10 Merkins
15 BBS
20 Squats

One round in and White Wall’s beard was iced through. I feared another stiff wind might snap it off. So, we grabbed a couple picnic tables, released them from their icy hold with the ground and flipped them up on their side. Bingo! The pull-ups were still unprotected from the wind, but the groundwork was bearable and blood started flowing back to the extremities.

We completed 7 rounds at a nice steady pace, before tapping out. Getting up and down on the picnic tables for the pull-ups was dicey, so once we couldn’t feel our feet anymore, we called it quits.

COT

1 Thousand Reps (GRIDLOCK)

by Lincoln Log, posted in Backblast

Location: Gridlock 
Date: 01/22/2019
Time: 05:30a – 6:15a
Weather: 18 Degrees – 8 Degrees Wind Chill

Q: Lincoln Log
PAX: 5 – Count Chocula, Incognito, Linc, OG, and Sous Vide

INTRODUCTION

This workout was created by my M, over birthday dinner the night before. I mentioned that Count’s M had come up with WO for that day, and asked if she would like to throw something out for the morning. Her initial reaction was meh, but then she went to her phone for a second and started reading out The Thang…

WARM-O-RAMA

A series of dynamic stretches performed OYO.
Leg Swings
Chicken Feet
Quad Stretches
Knee Huggers
Michael Phelps
Then we moseyed up to the covered foyer at the entrance of the ballparks.

THE THANG

1 THOUSAND REPS
25 Reps of Each Exercise. Perform OYO, but recover together before moving to the next. Repeat 4 times, with a 1 Min Plank Hold between each round (3 total holds).

Exercises

  • Mountain Climbers – 2 ct
  • Squats
  • Merkins
  • Burpees

  mosey out to parking lot

  • Right Side Lunge down
  • Left Side Lunge back

  mosey back to foyer

  • V-Ups
  • Dips (on bench)
  • SSHs
  • Alternating Shoulder Touches (in plank)M

COT

MOLESKIN

YHC underestimated this WO. I asked M to create some follow-up work thinking we would need it to fill some time. I. Was. Wrong. YHC should have seen it coming, with burpees subtly mixed in as if they required equal output to the rest of the movements. These were definitely the bottle neck for the entire WO. TBH, on the last 2 rounds I moved on to lunges with the PAX and sprinkled in my remaining burpees along the way to make sure I completed all the reps, and to keep from holding up the group. And we finished right. on. time.

tclaps for the M’s

Paddock On A Monday!?

by Lincoln Log, posted in Backblast

Date: 1/14/19

Location: Paddock

Time: 5:30 – 6:15

Weather: 32 deg and Drizzly

Q: Lincoln Log

Pax: 6 – Blinkin (FNG), Duggar, Fragile, Linc, Nickels, and White Wall

Before the warmup, YHC explained the principles of F3 to our newest FNG and gave the standard disclaimer of non-professionalism. I also explained cadence counting and our use of crazy F3 names to describe otherwise normal exercises.

Warm Up: Some quick stretches, then SSH and Ground Grabbers in cadence

The Thang:

We started with a 0.75 mile run at a gentle pace. Half out and back to the parking lot.

The Cooper (modified):

10 x Squats, BBSs and Merkins each

2 x Sprints – AYG down, jog back

9 x Squats, BBSs and Merkins each

2 x Sprints – AYG, jog back

8 x …

2 x …

And so forth… Then,

1 x Squat, BBS and Merkin

AYG sprint to the end of the lot.

(The parking lot is 80m long, each sprint was the length of the lot, with ‘2 x’ being down and back)

I planned to finish with another run and then Mary, but we had some suspicious visitors camping our AO and didn’t want to take the chance of leaving our cars alone. So we repeated the even rounds again…

10 x Squats, BBSs and Merkins each

2 x Sprints – AYG down, jog back

8 x Squats, BBSs and Merkins each

2 x Sprints – AYG, jog back

6 x …

2 x …

4 x …

2 x …

Then,

10 x Squat, BBS and Merkin with a final AYG Sprint.

Closed with 5 min of Mary.

CoT

MOLESKIN:

Today marks the first day of the first week of adding 2 more days to the Paddock line-up. So, it will now have regular WO’s on Mon / Wed / Fri.

Halfway thru our WO, a car pulls into the lot, stares down Nickel’s large wireless speaker off to the side of the lot for half a minute, then pulls out nearly hitting 2 PAX making their way back from the sprint. They pulled onto the roadway adjacent to the lot, 100 ft away, and park for the remainder of our WO. One of the passengers walks over at one point, says they are waiting for their boss, to do some work… In the dark at 5:45 am… Then he proceeds to ask if we had a mobile hotspot set up. YHC finished his Merkins, walked over and gave the man our F3 mobile hotspot password so he could connect to do his business. Jk, of course we don’t have a hotspot set up… Now we know to be more diligent with locking up if we do any long runs.

We Bid Adieu

by Lincoln Log, posted in Backblast

Date: 1/7/19

Location: Gridlock

Time: 5:30 – 6:15

Weather: 47 deg and Windy

Q: Lincoln Log

Pax: 10 – Birdman, Count Chocula, Duggar, Fragile, Linc, Nickels, Oshag, Sous Vide, White Wall and Zebra

A very brief DISCLAIMER was given at the main lot, and off we went to the shelter across the road from the playground. YHC let the PAX pick a number (1, 2, or 3) which unknowingly corresponded to different WOs. It was a tie, so YHC ambitiously planned to fit in all 3, so things were rushed, and no official warm-up was done other than the run and some dynamic stretches. The three WOs were girl WODs borrowed from CrossFit, and dedicated to Pinky. Unfortunately, he didn’t make it this am, and was missed by all.

THANG 1:

Eva (modified) – 10 rounds – 2 man teams

  • Partner 1 Runs 400m to playground, does 15 Pull-ups, Runs back
  • Partner 2 performs 15 Coupon Swings, then LBCs or Planks until P1 returns
  • Switch and repeat

THANG 2:

Angie (modified) – 2 rounds – OYO Individually

  • 10 Pull-ups
  • 10 Merkins
  • 10 BBSs
  • 10 Squats
  • Regroup til all are finished, rest 30 sec, repeat

This is where we ran out of time and didn’t get to complete the second WO. I’ll keep the third WO a surprise for another day. We moseyed back to the main lot.

CoT

MOLESKIN:

The playground at Shillito Park (F3 Gridlock) is slated for demo today, January 7th. A new playground is tentatively scheduled to be complete by "Summer 2019". YHC wanted to take the opportunity to use the playground for one last WO and bid a fond farewell. During Angie, the PAX ventured out to different spots all over the playground to do the exercises.

During our rest, we tried to determine how long the playground had been there, and the consensus was as long as any of us could remember. I did a quick search and found it was constructed in 1993 (25 yrs).

Stay On The Path

by Lincoln Log, posted in Backblast

Date: 12/31/18

Location: Gridlock

Time: 5:30 – 6:15

Weather: 42 deg and Rainy

Q: Lincoln Log

Pax: 9 – Count Chocula, Duggar, Fragile, Linc, Nickels, OG, Pinky, Sous Vide, and Zebra

A brief DISCLAIMER was given at the main lot, and off we went to the large shelter below the playground. With the rain and travel to the shelter, YHC rushed things a bit and we left off the name-o-rama and count-o-rama. No FNGs were present, but we did have some new guys, so we rattled off the core principles in the lot before taking off to the shelter.

WARM-O-RAMA

15 Michael Phelps – IC

15 Grass Grabbers – IC

15 Copperhead Squats – IC

THA THANG: ALARMs (Arms, Legs, Abs, Run, M exercise)

ALARM 1 – 10 min AMRAP (OYO)

  • 10 Merkins
  • Lunge down half of the shelter and back
  • 20 LBCs
  • 3 Suicides down half and back
  • 4 Morning Woods

ALARM 2 – 10 min AMRAP (OYO)

  • 5 Pull-ups
  • 10 Squat Jumps
  • 10 BBSs
  • 2 Karaoke down half and back
  • 5 Merkins

ALARM 3 – 8 min AMRAP (OYO)

  • 5 Burpees
  • Broad Jump down half and back
  • 10 V-ups
  • 1 Karaoke / 1 Suicide / 1 Karaoke down half and back
  • 10 Mountain Climbers – 2-count

CoT – then mosey back.

MOLESKIN:

YHC and OG had scouted this shelter on a rainy day in November (Bridge Freezes Before Road), so I knew the best route to get there without going through too many shoe deep puddles. However, I went a bit quick out of the gate and created a gap in the PAX. By the time the first few of us were arriving at the shelter, Sous Vide decided to take a shortcut off the path and straightline it, which quickly put him on his 6 on the slippery hillside. This mistake was not repeated on the way back at the end. 🙂

#DoubleDown

by Lincoln Log, posted in Backblast

20181204_064133.jpgDate: 12/4/18

Location: Gridlock

Time: 5:30-6:15

Weather: 35 deg and dry.

Q: Lincoln Log

Pax: 6 – Duggar, Incognito, Linc, OG, Oshag and Sous Vide

Today’s WO was in honor of F3 Louisville PAX, Double Down.  It was requested we upload a group pic holding an Ace from a deck of cards, so the following WO was made with a “double down” and playing cards theme.

 

WARM-O-RAMA:

We did some dynamic arm and leg stretches, OYO, to get loosened up.  Then, YHC turned on a little music to get the blood flowing to the extremities.

The first song was Flower by Moby.  Each time “Green Sally Down” was sung, we moved to the bottom position of a squat and held until we heard “Green Sally Up”.  Repeat till the song end.  We recovered and jogged halfway down the lot and back.

The second song was Roxanne by The Police.  Each utterance of “Roxanne” created an instinctive response in each one of us to hit the ground and do a burpee.

We moseyed to the middle of the upper parking lot tier.  At each end of the lot was a cone.

 

THA THANG

Double Deck of Death:  (face cards removed for time)

  • Spade : Merkin
  • Heart : Flutter Kicks – 2 count
  • Diamond : Big-Boy Situp
  • Club : Squat
  • Ace : Run down to one cone, return to middle; run down to other cone, return to middle.
  • Joker: Mosey down 1 parking lot tier and do 4 burpees.  Mosey down 1 tier, 4 burpees.  Mosey back up 1 tier; 4 burpees.  Mosey back up 1 tier; 4 burpees.  We did this for the first 2 Jokers, and then 2 burpees each for the last 2.

Oshag and YHC each had a shuffled deck and took turns flipping the top card, until all cards had been played.  We gathered our stuff, headed back, and snapped our group pic.

CoT

Moleskin

I drank copious amounts of casein protein the night before, feeling the onset of pain from Incog’s WO that day.  This worked well to eliminate the pain come morning, but it also increased my risk of Oshag’ing it.  And today, Duggar and Sous Vide learned not to WO downwind from YHC!

Bridge Freezes Before Road!

by Lincoln Log, posted in Backblast

Date: 11/15/18

Location: Gridlock

Time: 5:30-6:15

Weather: 35 deg and rainy. It had been raining all night, the ground was soaked and just starting to get icy.

Q: Lincoln Log

Pax: Just Lincoln Log and OG

It was a battle getting to the AO. Not knowing who may post, we made it a point to be there. OG had down power lines on his journey to Gridlock and YHC was struggling with the loss of power at home. But we prevailed and made it out.

After the shenanigans on Tuesday, rolling around on the ground in frigid waters, it was my turn to Q and we were NOT getting soaked again. So, across the street and to the small shelter we went. There were several deep puddles and basically a river of water flowing down the path on our way, so dry shoes were no longer an option.

Pull-ups were on the docket and unfortunately the small shelter utilized a steel framed structure which afforded no opportunity to pull up. So, we ventured back out into the rain in search of a nearby wood truss shelter, which was across the stream by the playground. On the way we approached the small footbridge and YHC shouted out a cautionary, “Be careful, bridges freeze before roads!”. This was not a false statement, the steel grated walkway was completely covered in ice, and we skated our way across, narrowly escaping certain death.

Once we got to the shelter, we noted that it was much bigger than the other shelters we had used at Gridlock. It could easily protect a full Saturday group with room to spare. We moved the tables to the sides and began.

Warm Up:

OYO stretches to loosen up the arms and legs.

THE THANG

Cindy:

20 Rounds of

5 Pull-ups

10 Push-ups

15 Squats

After every 5th round we did suicides down the length of the shelter; to halfway, full, and then half again.

We finished in record time and moseyed back to our cars.

CoT

We reconvened over coffee at North Lime after.

BrrrrrrBlast

by Lincoln Log, posted in Backblast

Date: 11/14/18

Location: Paddock

Time: 5:30-6:15

Weather: 27 deg and clear. Subtle arctic breeze in the face. A record low for an F3 Lex WO.

Q: Lincoln Log

Pax: Brown Bear, Lincoln Log, OG, White Wall

F3 principles and disclaimer.

Warm Up:

Frankensteins – 10 OYO

Quad/Ham Stretches – 10 OYO

SSH – 15 IC (to shake off the cold)

Grass Grabbers – 12 IC

Straight into a 1 MILE RUN. 1/2 mi out into the wind and 1/2 mi back with the wind.

THE THANG

Merkins – 10 IC

Copperhead Squats – 15 IC

Alternating Shoulder Touches – 10 IC

Lunges – 30 sec

Overhead Claps – 25 IC

Jump Squats – 10 OYO

LBCs – 28 OYO

(OG was given choice of 20 or 30 and chose 30. Brown Bear said 8, then I heard 20, so we did 28)

After a brief 10-count for Brown Bear to rehydrate, we went straight into another 1 MILE RUN. 1/2 mi out and back.

Repeat THE THANG

6 min of MARY

CoT

10/24 Backblast – Paddock

by Lincoln Log, posted in Backblast

Date: 10/24

Location: Paddock

Time: 5:30am – 6:15am

Q: Lincoln Log

Pax: OG, Incognito, Lincoln Log and 1 FNG (Mark, to be named)

Before the warmup, YHC explained the principles of F3 to our newest FNG and gave the standard disclaimer of non-professionalism. I also explained cadence counting and our use of crazy F3 names to describe otherwise normal exercises.

Warm Up: Some quick stretches, then SSH and Ground Grabbers in cadence

The Thang:

We started with a 1 mile run at a gentle pace. 1/2 mile out and 1/2 mile back to the parking lot. On the way back, YHC outlined the impending WO.

The Cooper (modified):

10 x Squats, BBSs and Merkins each

2 x Sprints – AYG

9 x Squats, BBSs and Merkins each

2 x Sprints – AYG

8 x …

2 x …

And so forth… Then,

1 x Squat, BBS and Merkin

AYG sprint to the end of the lot.

(The parking lot was 80 long, each sprint was the length of the lot, with ‘2 x’ being down and back)

We finished with another 1 mile run. 1/2 mile out and 1/2 mile back.

CoT

We took some time to scout out the playground next to the parking lot for WOs in the future, and we acknowledged the strong potential The Paddock has in growing F3 Lexington.

We welcome Mark (FNG) to the fold and look forward to seeing him post again!

9/18 Backblast – Gridlock

by Lincoln Log, posted in Backblast

Date: 09/18/18

Time: 5:30 – 6:30a

Location: Gridlock (Shillito Park)

Q: Lincoln Log

PAX: Ooze, Incognito, Oshag, Duggar, Yanni, Sous Vide and Lincoln Log (Q). Opera Ghost (OG) was not there.

No FNGs

Introduction:

It was a nice, clear morning; just a bit of fog. Stark contrast to the morning prior. We gave it an extra minute to see if any straggling PAX would roll in; i.e. OG, who was a HC the night before. Alas, he remained home in the fartsack.

We couldn’t wait any longer, so we kicked off a Count-o-Rama and Name-o-Rama, and YHC laid out the disclaimer. Following, we moseyed over to the upper middle tennis court and circled up.

Warm-O-Rama:

  • 20 SSH (IC)
  • 10 Alternating Shoulder Touches (IC)
  • 15 Imperial Walkers (IC)
  • 15 Copperhead Skwats (IC)
  • 15 Abe Vigodas (IC)

We recovered and sauntered (that’s right, you thought I was gonna say moseyed) down the steps and to the lower tennis courts. We split up and lined up between 2 courts in the middle; one group headed down the courts one direction, and the other group headed the opposite.

Tha Thang: ALARMs (Arms, Legs, Abs, R exercise, M exercise)

ALARM 1 – 6 min duration – OYO AMRAP

  • 5 Burpees
  • Lunge down 2 courts
  • 10 LBC
  • Run – Sprint back
  • 4 Morning Woods (weightless Turkish Get-ups)

ALARM 2 – 6 min duration – OYO AMRAP

  • 15 Overhead Claps
  • Broad Jump down 2 courts
  • 5 BBS
  • Run – Karaoke back
  • 5 Merkins

ALARM 3 – 6 min duration – OYO AMRAP

  • 10 Alternating Shoulder Touches (5 ea side)
  • Side Lunges down 2 courts
  • 10 Gas Pumps
  • Run back Backwards
  • 10 Mountain Climbers

ALARM 4 – 6 min duration – OYO AMRAP

  • 5 Dive Bombers
  • Duck Walk or Gate Step (hip flexors) down 2 courts
  • 10 Peter Parkers
  • Run – Sprint back
  • 5 Mexican Skwats

The ALARMs were done in succession, only taking time in between to describe the next set of movements.

After the ALARMs stopped going off, we moseyed back up to the upper tennis courts. Here we circled up one final time for some Mary.

Mary:

  • 10 Dolly’s
  • 10 American Hammers
  • 10 Flutter Kicks
  • 10 Little Baby Crunch with Bicycle Kick Things (LBCBKTs?)
  • Plank Hold for 60 sec Count around the circle (Duggar almost lost his life for pausing on the count too long)

We recovered, did Count-o-Rama & Name-o-Rama, and rendezvous’d back at the flag.

CoT

F3 Holy Grail – The Birth of a New AO

by Lincoln Log, posted in News

Men of Lexington, KY and the surrounding areas, in an effort to continue to grow @F3Lexington and reach more men in our region, we will be test launching a new AO in Versailles, KY.

So grab a friend and come join us as we introduce F3 Holy Grail. Our very own OG will be the Q tomorrow morning, so you can expect a great WO.

275 Beasley Rd, Versailles, KY 40383

Find the circled lot and look for the flag!

8/4 Backblast – Lincoln Log Q

by Lincoln Log, posted in Backblast

Date: 08/04/18

Time: 5:30 – 6:30a

Location: Shillito Park

Q: Lincoln Log

PAX: Whitewall, Ooze, Zebra, Duggar, Triceratops and Lincoln Log (Q)

No FNGs

Introduction:

It was an especially early morning for YHC, due to poor life decisions that resulted in staying up half the night before assembling bedroom furniture for my daughters, after agreeing to make a trip to Ikea over the holiday weekend. But there was a job to be done and a beatdown to be lead. So I forced myself out of the fartsack and got to Shillito at 5:15a to scout potential pull-up locations and to get the speaker I stashed in my ruck the night before paired with my phone and ready to play. More on that later.

5:30a arrives, along with the 5 other PAX, and YHC wastes no time getting into the warmup. No need for disclaimers or rhetoric, it was too early and the PAX knew what they were there for. We moseyed to the closest tennis court and circled up.

BTW and big shout out to Roadtrip; he got up and drove out to the park to plant the flag for us, even though he was hurting from the beatdown the day before and wasn’t going to be able to WO with us.

Warm-O-Rama:

Side Straddle Hops – IC: 20

Abe Vigodas – IC: 15

Imperial Walkers – IC: 15

This was good exercise setup and cadence counting practice for YHC, as I stumbled through the whole thing.

Musical Interlude:

Next, YHC explained the following movements without context, to be done while holding the plank position:

Slide to the left/right – move left or right

Back up – walk hands toward feet one step and then back out

Clap your hands – alternating shoulder touches

Left/right foot – extend left/right foot out and tap your toe on the ground

Hop – jump both feet up towards your hands and back out

Cha-cha – mountain climbers

… At this point I walked to my ruck laying in the center of the circle, pulled out my phone and hit play. It all made sense once Mr. C The Slide Man said “We’re gonna get funky!” We performed the movements to the Cha Cha Slide for about 3 minutes before the triceps were screaming and I killed the music knowing what we had in store.

We recovered and started on a 0.5mi mosey to the playground, where I had hinted earlier we’d be doing pull-ups.

A little background.. YHC got roped into doing the Q because in response to someone asking if we’d do Murph again today, I replied with a firm “No”. At which point Zebra said it sounded like I needed to Q. (Zebra has his VQ this coming Saturday… not sure how that happened 😄). Sooo, I stuck to my guns, no Murph today. However, Murph has a not-so-little sister, Cindy. No weight or runs (we ran anyways), but you still end up doing 100 pull-ups, 200 Merkins and 300 squats.

Cindy

20 rounds – OYO

5 pull-ups

10 Merkins

15 squats

We made it through 15 rounds before running out of time and needing to mosey back.

I discussed what F3 means to me, personally. This sparked discussion of how to continue to grow the group, which led to Duggar and Whitewall initiating a run WO. The date was set for Thursday and Whitewall stepped up to Q.

Name-o-Rama

CoT

F3LexingtonKY Is On The Map!

by Lincoln Log, posted in News

It’s official, F3LexVegas has been successfully established and has officially joined F3 Nation! Big shout out to F3Louisville! Thanks to the men that saw a need, sacrificed their time and efforts to get us set up, and physically traveled down to show us the way!

Currently we have the single AO and workout time, but we are looking to expand soon! So keep an eye out for updates!

Check us out on Twitter (@F3Lexington), Facebook (@F3Lexingtonky) and at f3lexingtonky.wordpress.com!

Any DR PAX looking for a good workout, hit us up! And if you live in the area and haven’t posted, come find out what F3 is all about! SYITG!