5 PAX including one DR FNG, “Slice” (Toledo, OH). We continue to make our way through the F3 Exercise list (https://f3nation.com/exercises/).
Recap of the ground rules:
1. Begin where the previous Q left off. A-Z followed by numbers and special characters.
2. You MUST prepare the Q. Do NOT arrive at the AO, then pull up the website and start. If you do this, you will be reading more than Q’ing and may not understand the description. Suggestion would be to print the exercises you plan to get to. PDF on phone worked okay this morning, but paper print out would have been better.
3. All exercises including circuits must be completed as prescribed. For example, B.O.M.B.S. must be completed Dora format with 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats. Requiring this will mean that it will take longer to get through the list, but the satisfaction of completing as prescribed outweighs speed.
4. Post on F3 Hampton Roads Facebook group and/or Twitter @f3hamptonroads the starting and ending exercises same day as Q (preferably by lunchtime). This will ensure follow-on Qs do not repeat.
The Thang:
Today we completed Burpee 1/2 Mile (last 1/2 mile from DuckDuckGoose) to 1st set (50 SSHs, run, and crawl) of Charles Bronson. Picked up the skipped Burpee Dans for good measure.
| Burpee Dans | This exercise is OYO. Line up across field/parking lot. Perform 1 Burpee : 4 lunges forward until you reach other side of parking lot. Turn around, perform 2 burpees : 4 lunges back to starting position. Rinse and repeat as necessary increasing burpees by 1. Pick up the six or plank until all PAX finish. | |
| Burpee Mile | Routine | 48 burpees, 1 mile run. Done as 12 burpees, run 1/4 mile x 4. |
| Burpo | A low burpee. Starting position is bottom of a squat. Then reach hands out to ground, legs fire back into a plank, chest to the ground, pushup, draw legs back into a squat, final position is the bottom of a squat. No standing up for the duration of the reps. | |
| Butkus | Consists of rapid step ups on a curb for at least a minute, then 30 second rest, then another minute, etc. (like a round of boxing…how many rounds the Q wants to bring it) | |
| C2C | Short for Corner to Corner, running short, fast distances to a corner or designated spot, where the #SugarRays pick up a plank to wait for the #Six. | |
| Cadence | Aka In Cadence. Exercises done on command of the Q, in rhythm. Example is Q shouting “1, 2, 3, 1” as a four-count cadence. | |
| Capri Lap | Warm-up | Usually a warmup lap around the parking lot or AO staying close enough to be seen by any that arrive late, but can include and or all of the the warmup. Named this in honor of Mint Hill’s Capri who seems to always be a minute or two late. |
| Captain Morgan | In plank position raise on one side and bring the high side knee up. Like Captain Morgan. | |
| Captain Therkin | Mary | Captain Thor modified with 5 merkins between each set. 1:4, 5x merkin, 2:8, 5x merkin, 3:12, 5x merkin, etc. |
| Captain Thor | Mary | An ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers (Russian Twist). Try to get 10:40 before Merlot comes. |
| Carioca | Warm-up, Run | Running while crossing left foot over right and twisting at the hips, reverse – like the DBs do in the NFL. Often mistaken for Karaoke. |
| Carolina Dry Docks | Modified push-up. Bend only your elbows, allowing body to drop head toward hands without lowering your six. | |
| Catalina Wine Mixer | Starting in plank position, go down onto each arm into a chilcutt. Last arm down becomes the first one to go back up into a plank. Then do a merkin. That’s 1. | |
| Catch Me If You Can | Routine, Partner | Two partners. Partner 1 performs 5 Burpees (or 10 Diamond Merkins or X Number of Whatever the Q says), and then sprints to catch the Partner 2, who has been running backwards. Repeato until Q says stop or track lap is complete. |
| Catch Us If You Can | Routine, Partner | Three partners. Partner A partner carries Partner B. Partner C performs 5 Burpees (or 10 Diamond Merkins or X Number of Whatever the Q says), and then sprints to catch the pair. Partner C then partner carries Partner A. Partner B performs the called number of the called exercise and then sprints to catch the pair. Partner B then partner carries Partner C. Partner A performs the called number of the called exercise and then sprints to catch the pair. Repeato. |
| Caterpillar | Routine, Partner | PAX forms 2 lines face-to-face, down in plank position. Allow 2-3 feet between PAX. Last man box-jumps over the planking PAX to the head of the line, Indian Run style. Continue cycling through over a Q-prescribed distance or until toasted. |
| Charles Bronson | Routine | Start with 3 shovel flags, cones or other distance markers with first two 100 yards apart in a line, the last another 10 yards past. At starting point, perform 50 SSH’s, sprint to 2nd point, then army crawl to 3rd point. Mosey back to start, 50 Merkins then rinse/repeat. 50 burpees, rinse/repeat. 50 LBC’s, rinse/repeat. Finish with 50 Jump Squats rinse/repeat. Coupons optional. NOTE: a white board at start with excersizes listed is invaluable. |
Circle of Trust:
1 Peter 2:16 (ESV) “Live as people who are free, not using your freedom as a cover-up for evil.”
During discussion, Doomsday added, 1 Corinthians 10:23 (ESV) “All things are lawful,” but not all things are helpful. “All things are lawful,” but not all things build up.
Prayer requests.
Ball of Man.
Announcements:
Oct. 26-28: F3 Hampton Roads will be traveling to Cape Fear to assist in Hurricane Florence clean-up/rebuild. Volunteers needed. Supplies requested.
Sep. and Oct. QuadP (Monthly Challenge) is the Biggest Loser. This is supporting Funny Car while he loses weight prior to an upcoming heart surgery. https://docs.google.com/spreadsheets/d/1-R0I0BO-L6Xrl4m1i8kqlbzloGbPdvRmkLwbwyASunU/edit?usp=sharing
F3 Important Links:
Q Schedule: Just sign up. We can help you prepare.
F3 App (Google play or Apple App Store): This is the one-stop shop for all things F3 Hampton Roads. Download it. Get connected. (Note: Separate account from f3rva.org but the username and password can be the same
Twitter: @F3HamptonRoads
Facebook: F3HamptonRoads