Location: Paddock
Date: 2020-11-25
Weather: Pretty nice for the end of Nov.
Q: Weird Science
PAX: 4 – Incognito, Whitewall, Sous Vide, Weird Science
Warm-O-Rama
Without a scheduled Q, the Pax decided to mumble ruck.
Tha Thang
Mumble ruck
We need to schedule Qs for Wednesday’s.
End in COT
Location: Gridlock
Date: 2020-11-23
Weather: Cool and clear
Q: Weird Science
PAX: 12 – Weird Science, Toto, Mister Slate, Pom Pom, Muck, Mule, Sushi, Possum, Axeman, Duggar, Zebra, Radio
Warm-O-Rama
Greeting and disclaimer.
Side Straddle Hops
Put on rucks and ruck
Tha Thang
After a fantastic Ruck-A-Thon the Pax needed a simple ruck to flush out their legs and recover from logging over 250 combined miles!
Rucked from AO parking lot to front parking lot and did a little PT with the rucks. 20 Merkins, 20 Curls, 20 Overhead Presses, and 20 Rows. Then rucked back to the AO parking lot and did 15 squats to finish out the time.
Great turn out for a post Ruck-A-Thon ruck! Great work!
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Location: Paddock
Date: 2020-11-18
Weather: Too cold for Lansbury and Duggar to show up!
Q: Weird Science
PAX: 5 – Weird Science, Oshag, Sous Vide, Whitewall, Santa’s Little Helper
Warm-O-Rama
Waited for a possible Duggar appearance and then started rucking to stay warm.
Tha Thang
After a controversial Pilates and Barre Q yesterday, the Q opted for an old school ruck with PT workout.
We rucked for a while and then did 20 squats, 20 Merkins, 20 curls, 20 overhead presses, and 20 rows. Then rucked for a while and repeated. Rucked the rest of the time.
It was nice to have some RESPECT at The Paddock! Hope to see you all again!
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Location: Foxhole
Date: 2020-11-07
Weather: Not too shabby!
Q: Weird Science
PAX: 9 – Weird Science, Zebra, Lansbury, Fannie Mae, TStark, Mule, Sushi, Incognito, Animal Style
Warm-O-Rama
Indian run around building
Toe touches (right, left, center)
Arm circles
Michael Phelps
Imperial walkers
Hillbillies
Tha Thang
We moseyed over to the shed to pick up coupons and carried them to the parking lot where we went to “school”. The Q is a teacher and knows the power of education to shape lives. One of the most highly respected sources of educational strategies is the movie Bill Madison. The Q saw the potential in the Pax and knew if they put in the work, they could graduate like young Billy did!
Graduation requirements were passing kindergarten through 12th grade in one hour. To pass each grade the Pax had to complete a set of exercises and carry their coupons with them to each grade level.
K- 5 man makers
1- 10 ARods
2- 15 overhead presses with coupon
3-20 merkins
4-25 curls with coupon
5-30 lunges
6-35 LBCs
7-40 air squats
8-45 rows
9-50 step ups on coupon
10-55. Side straddle hops
11-60 Mountain climbers
12-65 Overhead claps
After completing the course work, the Q did a learning check to make sure the Pax had mastered the material. Sushi was asked what exercise we completed in 5th grade and answered incorrectly. As a result the Pax had to repeat K-12 again.
We carried our coupons back to kindergarten and repeated each grade again.
After completing each grade a second time, Sushi was asked the same question as before and this time he was correct.
The Pax celebrated graduation by doing our namesake Foxholes (WWI with a merkin) and a few rounds of Pax choice Mary.
-flutter kicks (1 minute)
-ARods (13 for BooBoo)
-planks (1 minute)
-tai chi (1 minute)
Incognito and Animal Style were named co-valedictorians which doesn’t matter at all, but their parents are very proud of them!
During the COT it was observed that there were no Pax that had celebrated their 50th birthday. The Pax of the Foxhole want to extend a welcome to our RESPECTED brothers and hope to see some of you next weekend!
Congratulations to Lansbury for not pooping himself during the beat down!
Knibb High Football Rules!
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Location: Paddock
Date: 2020-10-30
Weather: Cool fall morning
Q: Weird Science
PAX: 4 – Weird Science, Whitewall, Zebra, Mister Slate
Warm-O-Rama
Michale Phelps
Arm Circles
Imperial Walkers
Hillbillies
Frankensteins
Toe touch left right center
Tha Thang
Fellowship and looking out for your brothers are a core part of F3. A recent missing poster was sent through Slack to help locate our missing brother Duggar. Since traditional methods have not worked, the Q, inspired by the Halloween season and the movie Beetlejuice, tried a supernatural approach. In the movie saying Beetlejuice out loud 3 times would cause Beetlejuice to appear. Instead of saying Beetlejuice, the Pax decided to say Duggar 3 times to see if he would appear.
Pax took their Rucks to the pavilion and did 6 exercises where the first letter of the exercise started with a letter of Duggar’s name.
D- Dips (10 reps)
U- Upward rows with ruck (10 reps)
G- Groiners (10 reps)
G- Glute Bridges (10 reps)
A- ARods (10 reps)
R- Reverse Lunges (10 reps each leg)
After spelling DUGGAR the Pax said his name and ran around the parking lot.
This was repeated 3 times.
Pax then rucked for the remaining time and looked for Duggar around the AO.
Despite the Pax’s best effort, Duggar did not appear. The Q has not given up hope as Duggar is not a very fast runner and may still be on the way to the AO.
End in COT
Location: Foxhole
Date: 2020-09-19
Weather: Cool and Sunny
Q: Weird Science
PAX: 4 – Weird Science, Bonjour!, Brutus, Lansbury
Warm-O-Rama
Wait for Lansbury to show up.
Then warm up run around the AO.
Michael Phelps, Arm Circles, Grass Grabbers, Abe Vigodas, Frankensteins, and Imperial Walkers.
Tha Thang
Moseyed over to the coupons and each Pax picked up their own coupon. We then carried the coupon back to the other side of the AO and did 9 stations. The stations were Man Makers, Curls, Lung Twists, Coupon Squats, Coupon Rows, Coupon Shoulder Press, Big Boy Sit-ups, and Mountain Climbers. Each station was AMRAP for 2 minutes with a 45 recovery and move to next station. We then carried coupons back to storage area, jogged back to the station areas and completed Mary (American Hammers, Six Inches, Plank Shoulder Taps, and LBCs.
Thanks to Lansbury for the coffee and donuts! They were worth the wait! Great to see Brutus!
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Location: Gridlock
Date: 2020-02-29
Weather: Cold, snowy, and clear.
Q: Weird Science
PAX: 13 – Weird Science, Raquel, Muck, Zebra, Stapler, Oshag, Lansbury, Radio, Sous Vide, Ricky Bobby, Incognito, Ping, Axeman
Warm-O-Rama
Welcome to F3-5 Principles
Name o Rama while running in place
Arm circles 1 min each direction
(30 seconds of complaining about arm circles)
Michael Phelps 30 seconds
Line up Dynamic Stretching
Butt kicks over/back
High knees over/back
Knee pulls over / back
Frankensteins over / back
Tha Thang
Mosey around parking lot to top crosswalk
Partner up for 366 Leap Day Fun-adds up to 366
1. 122 Merkins total- one partner does skip ups to end of lot and back to partner while partner does Merkins. Switch until done.
2. 122 Mountain Climbers- partner does Karaoke over and back- Switch until done. (2 is 1)
3. 122 frog jumps- partner Bernie sanders over and back- switch until done.
Mosey Football field
Leap Frog race
Form Two teams-count off by twos
Teams start at bleachers near 50 yard line and leap frog each other to the next light pole and back to bleachers. Winning team does 5. Burpees, losing does 10.
Mosey to parking lot for Merry
Each exercise 1 min.
Plank
LBCs
American Hammers
Flutter kicks
Name O Rama
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