Dunlop

Brick & Block Escalators

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Scene: Monday 9.30.19 0530 hrs
AO: Gloom Mountain
Count: 17
PAX: Paperboy, Headgear, Sloss, Chisel, Knots, TechDeck, Cart Boy, The Flipper, Bates, Saturn, Burger, Alamo, Happy, Fabio, Raji, Johnny, Dunlop
QIC: Dunlop

Monday, end of September, way to freaking hot for this time of year… high around 100 degrees today. 17 strong PAX slung around some blocks and bricks this morning with some light running mixed in… here’s how it all went down:

WARM-O-RAMA:

10 Donkey Kicks IC
20 LBACs forward/back
30 Merkins
40 SSH IC
50 LBCs OYO

THE THANG:

PAX number off by 2s:
1s – grab bricks
2s – grab blocks

Mosey to Field / Track… Time for BRICK/BLOCK ESCALATORS

50yd Sprint down and back between each exercise

Group 1 – BRICK ESCALATOR:
10 Brick ManMakers
20 Brick Hammers (4-count)
30 Brick Boy Sit-ups
40 Brick Raise Roofs
50 Brick Curls (Each Arm)

Plank for the 6… Mosey 1 lap around track… flapjack

Group 2 – BLOCK ESCALATOR:
10 Blockees (Block Burpee)
20 Block Bent Over Rows
30 Block Chest Press
40 Little Blockie Crunches
50 Block Goblet Squats

Hold Al Gore for the 6… Mosey 1 lap around track… Mosey back to flag to return blocks and bricks… Mosey over to benches

50 Dips
40 Step-Ups (20/leg)
30 Decline Merkins
20 Flutter Kicks IC
10 Burpees

COT:

  • Quick Word for the Day:  Lean on each other, support each other… show up to F3 for the man beside you, not for yourself.
  • Name-O-Rama
  • Announcements: 200 Tuesday on 10/1/19, Rucktoberfest 2019, Special Sunday Workout on 10/6/19 at The Stadium to host Gobbler from F3 Pittsburgh
  • Prayer
  • LEAD on 3!

Extra Value Meal of Pain

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Scene: Monday 7.29.19 0530 hrs
AO: Mudd Town
Count: 16
PAX: Sonnie, Beach Boy, Wormer, Edge, Instacart, Planters, MeowMeow, Fudd, Slocumb, Spinnaker, Wrong Turn, Bessy, Woody, Happy, Birkie, Dunlop
QIC: Dunlop

Monday, end of July, slightly cooler than normal, and 16 jacked PAX chowed down on their Monday morning with an Extra Value Meal of Pain… here’s what was on the menu:

WARM-O-RAMA:

  • SSH x30 IC
  • Willie Mays x15 IC
  • Imperial Squat Walkers x20 IC
  • Bat Wings (Seal Claps x15 IC, Overhead Claps x15 IC, LBAC Forward x15, LBAC Backward x15)
  • Plank Jacks x25
  • Merkins x30

THE THANG:

2 lines for Bataan Death March (Indian Run + 5 burpees) down to Veterans Park playground… 4-COUNT NUGGETS (PAX number off by 4s):

  • Nugget 1 – Pull ups x20 on monkey bars
  • Nugget 2 – Box jumps x30 on picnic table benches
  • Nugget 3 – Dips x50 on picnic table benches
  • Nugget 4 – Calf raises x75 on curb

Mosey to uphill side of large green field… QUARTER POUNDER:

  • Downhill Sprint 25yds (1st cone),
  • Merkins x25,
  • Uphill Bernie Sanders 25yds back to start.
  • Downhill Sprint 50yds (2nd cone),
  • American Hammers (2-count) x50,
  • Uphill Bernie Sanders 50yds back to start.
  • Downhill Sprint 75yds (3rd cone),
  • Squats x75,
  • Uphill Bernie Sanders 75yds back to start.
  • Downhill Sprint 100yds (4th cone),
  • LBCs x100
  • Uphill Bernie Sanders 100yds back to start.

Mosey back down hill… circle up for ABSOLUTION for dessert:

  • 8-count Groiner, Mahktar N’Diayes, and Chilly Jack x16 IC
  • Each PAX took turn counting, but all PAX did all reps

2 lines for Iron Mike Indian Run (Indian Run + 10 Iron Mikes) back to parking lot… Cool down with ATMs:

  • Shoulder Taps x15 IC
  • Tempo Merkins x10 IC
  • Fast Merkins x10

COT:

  • Quick Word for the Day: Every one of us knows someone who needs this… give F3 away! Be on lookout for SadClown’s to Headlock… “The FNG is the lifeblood of F3” (Scam quote)
  • Name-O-Rama
  • Announcements: Dad’s Camp 2019, Dad’s Camp and Merkin Challenge shirt pre-orders
  • Prayer
  • LEAD on 3!

Gloom Mountain Millennial

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Scene: Wednesday 7.24.19 0530 hrs
AO: Gloom Mountain
Count: 14
PAX: Quivr, Camisole, Johnny, Bates, Sheepdog, Swamp, Saturn, TechDeck, The Donald, Freeloader, Tinactin, Fabio, Switzer, Dunlop
QIC: Dunlop

F3 Bingo madness was in full swing here toward the end of July, and a much needed “Free Space” for a Q at a new AO turned into a Millennial of Pain up on ole Gloom Mountain. Here’s how it all happened:

WARM-O-RAMA:

  • SSH x30 IC
  • Willie Mays x15 IC
  • Mountain Climbers x20 IC
  • 60second Arm Circles (T-plank Left AC x15 IC, roll to six, LBC x25 IC, roll to T-plank Right AC x15 IC, roll to Merkin x25)

THE THANG:

MOSEY to Gloom Mtn… 2-MAN MINI-DORA
(P1 runs up and down Gloom Mtn, P2 exercises, swap, rinse and repeat till all reps complete)

  • Pullups x50
  • Merkins x100
  • Squats x150

MOSEY to Field… Time for the MILLENNIAL
(All PAX perform exercise x100 reps OYO, first PAX to 100 shouts out and all PAX Sprint 100yds for next exercise… total of 1000yds and 1000reps)

  • Lunges x100
  • American Hammers x100
  • Merkins x100
  • Squats x100
  • LBCs x100
  • Mountain Climbers x100
  • Flutter Kicks x100
  • Raise the Roof x100
  • WWII Sit-ups x100 (Modified to x50 for time)
  • Burpees x100 (Modified to Burpee Waterfall x10 per PAX)

COT:

  • Quick Word for the Day: Don’t focus only on building physical muscles, take time to strengthen your spiritual muscles daily as well
  • Name-O-Rama
  • Announcements: Dad’s Camp 2019, Dad’s Camp and Merkin Challenge shirt pre-orders
  • Prayer
  • LEAD on 3!