Author: Radio

Location: Gridlock
Date: 2024-04-13
Weather: Clear and 43

Q: Radio
PAX: 14 – Baby Driver, Chewbacca, Bam, Dr. Quinn, Morpheus, Flu Shot, Incognito, Hoser, Muck, Corn Dog, Subject Matter, Oshag, Santa’s Little Helper, Radio

Warm-O-Rama
Michael Phelps; low plank; high plank; Rt. Foot to Rt. Hand and reach to the sky; repeat on left side;
Dynamics-high knees; butt kickers; pigeon pulls; knee hugs; Frankensteins; high shuffle both directions; mosey to coupons and carry to basketball courts.

Tha Thang
Did Basketball Golf (in honor of Mark Pope as new UK basketball coach and it being The Master’s weekend) shooting and exercise game with emphasis on 7 reps of every exercise as the perfect number (in honor of Mr. Basketball Travis Perry). Used four goals with teams of three or four at each basket shooting from 18 different spots/holes (9 holes inside the 3 pt. line and 9 shots/holes beyond the 3 pt. line). Each hole /spot was assigned an exercise (ex coupon swings). The team would complete 7 reps of these plus a rep for each miss. We put a limit of 14 total reps. Didn’t want to watch a ton of misses in a row. Every 10 minutes the quarter horn would sound and we would run 7 sprints under 49 seconds. We also took a quick trip to the pull up shelter for a ladder down from 7 pull-ups alternating with a ladder up of 7 step-ups.
We finished by returning to the basketball courts for everyone to get a chance at a halfcourt shot or a miss equaled 21 reps of a coupon exercise of your choice. Returned coupons back to parking lot.
We closed with Matthew 7:7-12 (ask, seek, knock).

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Location: Gridlock
Date: 2024-02-10
Weather: 55 and raining

Q: Radio
PAX: 14 – Baby Driver, Muck, Axeman, Dr. Quinn, Cowbell, Oshag, Flu Shot, Bettis, Morpheus, Wingman, Incognito, Hoser, Radio, Santa’s Little Helper

Warm-O-Rama
Michael Phelps with c-o-r, high plank with 5 core principles, low plank with n-o-r
Stationary – grass grabbers (10 IC), Abe Vigodas (8 IC), SSH (20 IC)
Dynamic – WHKn, PP, QP, Franks, BK, and HKn
Everyone grabbed a coupon or two and placed them in baseball shelter or in the parking lot in front of it.

Tha Thang
We had 9 stations (arms, agilities, abs, jumps, shoulders, tires, legs, upper body/chest/back, and full body) each with 4 exercises choosing any 3 of the 4 to perform throughout the time. Each station lasted 2:40 seconds then we had 20 seconds to rotate. We did a second round for a 1:30 with 10 seconds to rotate choosing any two of the exercises at each station to perform during the allotted time. Everyone worked hard and there was no complaining because we got to workout and shower at the same time!
Special shoutouts to Oshag for the music today and Dr. Quinn for helping me load the tires (one donated by a guy named Sous Vide—ever heard of him; and the other by our VA brother, Boo Boo)!!!!
So, impressed with each F3 man today—thanks for being there for each other in the rain. Summary:
One of the four exercises at each station was probably easier or more enjoyable; one exercise was likely an exercise you dread. Two were tolerable or at least okay. Likewise, in life at a traffic round-about typically there are 4 exits. One is the most direct route to your destination; two others may get you there but will take extra time, effort and meandering; one will never get you there—it’s opposite of the true destination. Spiritually, God has provided the Way (Jesus) to Him. Choose and stay true to that path. We often say we choose Jesus but we tend to meander off the path and have to go through some extra junk to get back on track. Others head out on their own taking them away from, and opposite of, Christ.
Proverbs 3:5-8 says it even better!

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Location: Gridlock
Date: 2023-12-09
Weather: 53 and moist (just for those who cringe at that word)

Q: Radio
PAX: 14 – LeBron, Baby Driver, Flu Shot, Oshag, Santa’s Little Helper, Sous Vide, Subject Matter, Raquel, Cowbell, Muck, Incognito, Dr. Quinn, Molar, Radio

Warm-O-Rama
Did some Michael Phelps as guys finished arriving. Then, we did a low plank while doing our count-a-roma , then did high plank while doing name-a-roma. Moseyed to far tennis court parking lot to continue warmup with SSH in cadence doing 21’s ( we failed—added 7 merkins as punishment); did Grass Grabbers (10) in cadence; then successfully completed SSH 21’s. We continued to mosey to the VB shelter close to the pool. There we finished warmup with some arm and shoulder stretches, plus Frankensteins, pigeon pulls, high knees, butt kickers.

Tha Thang
You choose:
1) pull-ups, chin-ups or chin hangs (1 rep)
2) select one of seven Ab exercises, one of seven chest/shoulder exercises, one of seven jumps, and one of seven leg exercises—did 5 reps of each.
3) moseyed/ran to one of four distances approximately 50yds, 100yds, 150 yds or 200 yds and back to the VB shelter.
4) tractor tire flips (1 rep).
Repeat the cycle adding one additional rep up to seven for pull-ups; choose another Ab, chest, jump and leg exercise adding 5 more reps for each; mosey or run your selected distance; then add another rep to the tire flips.
Most of us finished all 7 cycles. Then, we moseyed returning back to home parking lot.

Did count-a-roma and name-a-roma. I closed by reiterating the name of the workout. Just like we had free will to choose our run (distance) and our fun (exercises and their order/reps)…in life we get to choose our path and our actions/attitudes/etc. Many times we take short cuts, cheat ourselves and others (we are sinners) so we need a Savior. Read Isaiah 53:6 as a reminder of what we have in Christ.

It was great to have our brother Raquel back for a visit from North Carolina!

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Location: Gridlock
Date: 2023-09-30
Weather: 60 and beautiful autumn morning

Q: Radio
PAX: 21 – Tatanka, Incognito, Lansbury, Hoser, Axeman, No Mas, Flu Shot, Subject Matter, Buzz Kill, Chewbacca, Corn Dog, Baby Driver, Molar, Dr. Quinn, Formica, Morpheus, Buffet, Brown Note, Muck, Phalanges, Radio

Warm-O-Rama
Welcome; Michael Phelps while doing a count-a-roma; SSH(8);Abe Vigodas(10); Grass Grabbers(12); Pigeon Pulls; Frankensteins; Butt Kickers; High Knees.
Explained the IPC week 4 challenge workout—both the original version and the modified version.

Tha Thang
The IPC week 4 challenge workout—two options: the original and the modified. Pictures will be provided. Also, included the (3) Kraken Burpees every 5 minutes.

Everyone embraced the work and broke a good sweat while listening to a little Bon Jovi Radio (the guys chose that over Chris Tomlin Radio and Zac Brown Radio).

Moseyed back to Gridlock parking lot. Radio read Psalm 96 aloud and encouraged everyone to listen for a word or phrase that stands out to them personally today. We closed in a COT centering our prayers on the word / phrase God had impressed upon our heart and mind this morning.

Awarded Incognito the F3 trophy today for being so humble and awesome in attacking the original workout!

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Location: Gridlock
Date: 2023-07-29
Weather: Morning toasty warm

Q: Radio
PAX: 20 – Bettis, Trilogy, Lansbury, Oshag, Santa’s Little Helper, Toto, Wally World, Axeman, Sous Vide, Incognito, Muck, El Fed, Hoser, Swift, Boxcar, Molar, Baby Driver, Dr. Quinn, Bam, Radio

Warm-O-Rama
Mosey to the top parking lot; did Michael Phelps; did dynamic warmup activities-high knees, butt kickers, walking knee hugs, pigeon pulls, carioca R and L. Then gas pumpers (10 reps) and American hammers (15 reps I-C). Each person grab a coupon and take it to the lower tennis courts.

Tha Thang
Cardio, core and coupon work increasing reps by 5 after the first activity: (optional activities—go flip a tire or go play tennis)
Bernie around one tennis court & plank 30 seconds
1 – bear crawl across one court & crawl bear back
5 – man makers
10 – coupon swings
15 – burpees or mucho leggo (your choice)
20 – coupon overhead press
25 – mermaids (double leg raises)
Mosey around two courts & plank for 1:00 minute
30 – coupon rows (15 upright / 15 bentover)
35 – merkins
40 – coupon curls
45 – SSH (1 is 1)
50 – coupon chest press
Mosey around four courts & plank for 1:30 minutes
55 – coupon squats
60 – abs alternate heel touch with reach to middle
65 – plank jacks (1 is 1)
70 – shoulder taps (1 is 1)
75 – palms to the sky or Supermans (your choice)
Mosey around six courts (skipped our 2:00 plank)
80 – lunges (40 to the front & 40 to the back)
85 – LBC’s
90 – Rifle carry coupon 90 steps toward home
95 – line jumps (two feet – F to B or S to S)
Take coupons back to home camp and finish with 100 – mountain climbers

Emphasized 3 key fitness principles: progression, overload and specificity. Also, we got to see “Dominic Sampras” vs. “Joe McEnroe” play some outstanding tennis while we lunged (and laughed).
Reminder of I Corinthians 6:19-20 as our closing thought. Terrific work done by all to get to the mountain top of 100 reps-proud of each of you!

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Location: Gridlock
Date: 2023-06-03
Weather: Beautiful and in the mid 60’s

Q: Radio
PAX: 19 – No Mas, Santa’s Little Helper, Oshag, Baby Driver, Red Cross, Chewbacca, Buffet, TLC, El Fed, Sous Vide, Swift, Lansbury, Matlock, LeBron, Armstrong, Muck, Radio, Marshall, Boxcar

Warm-O-Rama
We did a little Michael Phelps; then stretches in cadence: 6 merkins, 8 grass grabbers, 10 hillbillies, and 12 SSH; then we did some dynamic stretches: high shuffle, butt kickers, high knees, Frankensteins, and pigeon pulls.

Tha Thang
Off to All Sports Camp we went moseying to the FB field scoreboard doing an Indian run while tossing FB and Basketball as we traveled. We did 4 burpees then bear crawled up the hill to the scoreboard. Next, we each grabbed a coupon and a golf ball. We chipped four rounds of golf seeing who could get closest to the tractor tire (our hole). Furthest away had 8 tire flips, the second furthest away had coupon farmer’s carry. The closest to the hole selected a coupon activity and the second closest gave us the number of reps (ex. 10 overhead presses). After golfing we moseyed to the VB court and divided into three teams; every team played two games (first team to 5 points was the winner). While two teams were playing the other team had 20 step ups, 15 bench squats, 10 dips and 5 pull-ups (if time allowed) in the shelter. Team #1 finished first, team # 2 finished runner-up, and team #3 took the bronze medal of VB camp. We then moseyed to the basketball court. Everyone had a chance to attempt to make 3 free throws in a row. Once you missed you were done. Other F3 guys were doing agilities and ab exercises (ex. Line jumps, defensive slides, LBC, American Hammers, etc.). Only Matlock made three in a row—he was our basketball outstanding camper! Next game was FB where we attempted a throw into the basket from halfcourt showing arm strength, accuracy and touch. We had no true FB mvp (mine was close, but no cigar). We moseyed back to the flag and did low planks, then plank jacks while we did our initial name-o-rama. We had two FNG’s (both 2.0’s—welcome Marshall with Lansbury and Matlock and Boxcar with Swift).

Our COT was based on a Bear Grylls devotional about CONTROL: 1) control what you think about (Prov 4:23); 2) control what you say (is it true, is it kind, is it necessary); 3) control what you look at (Matthew 6:22); 4) control where you go—shortcuts exist, but “easy” rarely means the right path.

Prayed reminding everyone to try some new sports and leisure activities with the family this summer. Don’t be afraid to fail. Yet, demonstrate control spiritually allowing the Holy Spirit to lead.

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Location: Gridlock
Date: 2023-04-06
Weather: Low 50’s with threats of rain in our midst

Q: Radio
PAX: 15 – Oshag, Incognito, Bettis, Axeman, Zebra, Wally World, Baby Driver, Lansbury, Steve-O, Santa’s Little Helper, Ollie, Phantom Menace, Swift, Radio, The Worm (DR)

Warm-O-Rama
Circle up with Michael Phelps.
Then in cadence: Hillbillies (10); Imperial Walkers (8); Grass Grabbers (10); Merkins (15); and SSH (20).
Dynamic stretches: Butt Kickers; High Knees; Pigeon Pulls; and Frankensteins.
Mosey up to the coupons and settled into the baseball shelter.

Tha Thang
45 seconds of activity (some with coupons) and 15 seconds to recover X2 (double shot) while Steve-O sang to the country music playing. The activities: Upright Rows (C); Step-ups; Overhead Press (C); Box Cutters; Plank Jacks; mosey to the corner and Bernied back; Bent-over Rows (C); Mucho Legos, Chest Press (C); BBS; Bear Crawl to corner and back; Shoulder Taps; Squats (C); returned coupons with Rifle Carry; mosey back to home station.

The time went way too fast. I forgot how fast a 45 minute workout goes compared to an hour long Q. It was great to have Da Worm (DR from Illinois).

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Location: Gridlock
Date: 2023-02-04
Weather: Crisp, clear 17 degrees (feels like 9)

Q: Radio
PAX: 12 – Dub-K, Wally World, The Janitor, Bettis, Jello Shot, Sous Vide, Muck, Axeman, Hertz, Lansbury, 49er, Radio

Warm-O-Rama
Michael Phelps and overhead arm stretches;
Dynamic stretches – butt kickers, pigeon pulls, walking knee hugs, high knees & Frankensteins;
Static stretches (in cadence) – imperial walkers (10), grass grabbers (12), and SSH (15). We did 5 burpees for one late arrival and 10 more for another late arrival, but we were just celebrating their presence—it was not punishment!

Tha Thang
We moseyed to every shelter to do either approximately 100, 200, or 300 combined reps as a group (meaning we individually completed around 10, 20 or 30 reps of an arm exercise, a leg exercise and an abdominal exercise. As we moseyed from one shelter to another we tossed a football. Any drop led to everyone doing 3 burpees (which we did multiple times—looked like UK receivers of old). The mosey covered 2 miles total, then back at our home station we did tire flips (3 reps at a time) and prowler pushes for about 10 yds as fast as you could go back and forth. As we say in the education world—We went “bell to bell” with activity so that no one noticed the cold temperatures.

We wrapped up by emphasizing the importance of leaving no doubt about your faith. Let it show up everywhere you go just like we covered every corner (shelter) of the park—F3 everywhere. And, do not have indecision or go back and forth with your faith like we did with the tire flips and prowler push.

We were glad to have @Wingman working out with us (DR from the Ft. Thomas AO in northern KY).

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Location: Gridlock
Date: 2022-12-10
Weather: 40, calm and gray

Q: Radio
PAX: 15 – Radio, Oshag, Santa’s Little Helper, Subject Matter, Sous Vide, Wally World, Axeman, Ollie, Incognito, Splitter, Chewbacca, Buffet, 49er, El Fed, Peach Fuzz

Warm-O-Rama
Mosey to other end of parking lot; SSH-25; Bernie up to the top; grab coupons-did 20 upright rows; dynamic stretches-pigeon pulls, butt kickers, high knees and Frankensteins.

Tha Thang
Moseyed with coupons to the basketball courts and divided up amongst the 4 baskets (3 or 4 per basket). Each team member had either 2 or 3 attempts to make the prescribed shot. If you or your teammates did not make the shot it potentially doubled, tripled or quadrupled the number of reps of an exercise:
RH layup-40 squats with coupon
LH layup-40 LBC
R elbow-35 Mountain Climbers
L elbow-35 Lunges
R short corner-30 Coupon Chest Presses
L short corner-30 Plankjacks
R foul line extended-25 Bentover Coupon Rows
R corner 3pt-20 Coupon Curls
Top of Key 3pt-15 Merkins
After every two or three shots/exercises we recounted and changed teams/baskets.
Finished by returning coupons and high shuffled down to the corner of parking lot leaving our “junk” there (in reference to Gepetto’s Easter Q back in the spring). Sprinted to our home base lighter and freer.
Closing reminder: Joe Sangl has financial saying-“I was broke, now I’m not.” In reference to basketball we often say or feel as we age…”I was good, now I’m not.” Spiritually I’ve come to realize, “I thought I was good, now I know I’m not.” Thankfully, Jesus has bridged the gap and made up the difference or the separation from God’s righteousness and mine.

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Location: Gridlock
Date: 2022-09-17
Weather: Sunny and 60

Q: Radio
PAX: 15 – Sous Vide, Muck, Lincoln Log, Mr. Schneebly, Zebra, Wally World, Jello Shot, Incognito, Chewbacca, Subject Matter, 49er, Axeman, El Fed, Oshag, Radio

Warm-O-Rama
Intro & Count-a-Roma; mosey to garbage dumpster to be like Incog;
Dynamic stretches-pigeon pulls, high knees, quad pull, butt kickers, Frankensteins
Static stretches (I-C)—Grass grabbers (10), Abe Vigodas (12), SSH (20), Lincoln Log kept us at a high standard, so we repeated SSH (5) and did much better

Tha Thang
Moseyed to the guardrail tower discussing favorite card game to play; at the rail did 30 incline merkins; finished our mosey to the pull-up shelter discussing best TV show to use as a teaching curriculum.
“Played FB” using arms as offense, legs as defense, agility movement as special teams, burpees as penalties, and abs as intangibles. Played 4 quarters with 4 possessions (rounds), then 3, then 2, then 1 possession (round) with each successive quarter.
1st Q=5 pull-ups, 20 step ups, Carioca step D&B for 40 yards (did 5 burpees at turn around spot), 30 BBS
2nd Q=5 chin-ups, 20 bench squats, sprint D&B (did 6 burpees due to a penalty by Oshag),30 LBC’s
Halftime = talked about John Miller’s QBQ book about being successful and not griping, complaining, or procrastinating (referenced in a talk by Dr. Greg White)
3rd Q=5 alternating shoulder pulls, 30 mtn climbers, high shuffle and pivots D&B, 5 burpees, 20 plank jacks
4th Q=5 your choice pull-ups, 5 walk over the tables, Bernie to 2 burpees (had to stop there due to a “running clock beat down).
Moseyed back to base, but stopped off at the guardrail tower for 5 decline merkins.
Finished right at 8:00.

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Location: Gridlock
Date: 2022-07-09
Weather: Cloudy, humid, 71 degrees (no rain)

Q: Radio
PAX: 15 – Axeman, The Janitor, Matlock, Sous Vide, Lansbury, Muck, Oshag, Santa’s Little Helper, Ollie, Scoopy, Incognito, Lincoln Log, Steve-O, Jello Shot, Radio

Warm-O-Rama
Michael Phelps
Dynamic stretches-high knees, Bernie, Carioca R&L, pigeon pulls, walking knee hug, walking quad stretch, and Frankensteins
Static stretches (I-C)-grass grabbers (12) and Abe Vigoda (10)
Mosey to FB field coupons and carried them to the VB court shelter

Tha Thang
Different Pax drew an activity out of 5 envelope categories: coupon activity, ab exercise, jumps or agilities, push up position activities, and miscellaneous shoulder or quad activities. They also drew an intensity level: easy, moderate, hard, or full (which determined reps – 5,15,25, or 35) and they drew a level / length (which determined how far to go or how long to go). We did the following: coupon swings, curls, chest press, elf on a shelf, coupon to the sky; cock roaches, Am. Hammers, flutter kicks, gas pumpers, and BBS; power skips, double leg bounds, Bernie, high Carioca step overs, and F/B jumps; side planks, pickle pounders, low plank, and incline merkins; T-jacks,crawl bears, burpees, mucho leggos, and bear crawls.

We transitioned with conversation questions.

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Location: Gridlock
Date: 2022-05-07
Weather: Gray, Misty 52 degrees

Q: Radio
PAX: 12 – Sous Vide, Zebra, Oshag, Chewbacca, Santa’s Little Helper, Lansbury, Raquel, Lincoln Log, Axeman, Ollie, Radio, The Janitor

Warm-O-Rama
Static- Michael Phelps, Grass grabbers I-C (12), SSH I-C (10)
Dynamic- High knees, butt kickers, walking knee hugs, quad stretch, pigeon pulls, and Frankensteins
In honor of Sous Vide’s 700th post we did 700 reps of our activities or we did 40 seconds (with a 20 second transition) of the activity.
Since we had 11 men present we each did 64 reps in order to reach 700 reps – starting with Jump ropes.

Tha Thang
We moseyed to the top and grabbed a coupon for each pair. While one person did a coupon activity the partner did a body weight activity. Then we all did an ab exercise and then a movement/agility exercise.
Round 1-coupon swings, body weight squats, BBS, jog to corner and back
Round 2- coupon chest press, lunges, palms to the sky, Carioca to the corner and back
Round 3- coupon upright rows, bench dips, American hammers, ice skaters
Round 4- coupon curls, reverse lunges, LBC’s, high skips
Round 5-coupon squats, mountain climbers, heel touches, T-jacks
Round 6- coupon bent over rows, burpees, shoulder taps, F&B line jumps
Round 7- coupon overhead press, Bobby Hurley’s, plank jacks, S to S line jumps
Round 8- Coupon Gun carry to end of parking lot, bear crawl between cross walks
Ran out of time

Jon Acuff (author) defines HUSTLE as “doing important things others aren’t willing to do.”

Our Sous Vide is a HUSTLER and we are thankful for the example he sets for our F3 group. Reaching 700 posts today is an admirable accomplishment!

Colossians 3:23

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Location: Gridlock
Date: 2022-03-12
Weather: 19 deg, wc 10, snowy & icing yet beautiful

Q: Radio
PAX: 8 – Raquel, Sous Vide, Muck, Lansbury, Geppetto, Incognito, The Janitor, Radio

Warm-O-Rama
Started with Dynamic warmup -butt kickers, high knees, walking knee hugs, and Frankensteins.
Static warmup-grass grabbers 12, hillbillies 10

Tha Thang
Rucked and did work at different stops and shelters along the way usually for 40 seconds or 20/30 reps. Some activities done with the ruck if poss.
SSH Shotguns
Ruck swings American Hammers
BBS Reverse lunges
Body wt. squats with ruck Incline Merkins
Front lunges Ruck sack to the sky-abs
T-jacks Chin ups or Pull ups
Dips L-sit hang or chin hang
Broad jumps. Step ups
Ruck the steps by tennis courts

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