224: Gregorian Style

 Posted on August 21, 2019  |  1 minutes  |  121 words  |  

The PAX at Wolverine celebrated the 224th day of the Gregorian calendar on August 12, 2019. After a quick disclaimer and pledge, we moseyed across Davis Drive and to the middle school parking lot. Several warm-up exercises were completed, including a set of Ernie Davis Heismans (we missed you, Biner). To celebrate the 224th day of 2019, the group enjoyed a Gregorian merkin mile – 4 laps around the track, with 4 sets of 22 merkins at the conclusion of each lap. [Read More]
bogo  clementine  geek-squad  gibraltar  liverpool  moped  pivot  schlitz  the-commish  torpedo  trike 

Escalators ... Even going down is brutally tough!

 Posted on August 20, 2019  |  3 minutes  |  512 words  |  

AO: FOD Date: 8/20/19 PAX: 5 Hole, Beaker, Brosef, Callahan, Clementine, The Departed, Deuce, Dirty Bomb, Ezekiel, Geek Squad, Goose, Katniss, Kilmer, Liverpool, Ma Bell, Spit-Shine, Swag, FNG Toothless, Trike, WWW I goal for my Q’s is to ensure the workout is challenging but yet attainable. It took some time to think of what I want to do. What I came up with is an escalator workout. Read on to find out what was in store for the PAX. [Read More]
5-hole  beaker  brosef  callahan  clementine  deuce  dirty-bomb  ezekiel  geek-squad  goose  katniss  kilmer  liverpool  ma-bell  spit-shine  swag  the-departed  toothless  trike  www 

We all remember our first time...

 Posted on August 9, 2019  |  3 minutes  |  471 words  |  

First off, let me just say how great its been dragging my sorry, out-of-shape 6 out of bed most mornings to go hang out and sweat with a bunch of crazy guys like those reading this right now. The last 3-4 months have been amazing, not only physically, but mentally, emotionally and even dare I say spiritually? (That’s weird) Seriously, thank you all for your leadership every day when I post, not just from the QIC, but also the guys that stick out their hand for a high five when they’re running by or say, “Good work! [Read More]
bambi  blueprint  cataracts  chicken-little  deuce  earhart  franklin  frisco  hamm  hello-kitty  hotty-toddy  imp  intimidator  liverpool  nature-boy  parker  pavarotti  pet-sounds  puddles  qwerty  red-ryder  schlitz  short-circuit  sixteen-steves  skipper  sky-blue  slappy  snots  sooey  sub  thumper  traffic-cone  trike  triple-lindy  two-factor  wahoo 

Exicon ABC

 Posted on August 7, 2019  |  1 minutes  |  200 words  |  

43 in attendance. 3 Ruckers, 16 Bootcampers, bunch of runners including those that ran the Maynard. What a way to start off “hump day”…in the doom and gloom of SNS. I am starting a series called Exicon ABC. We will be using exercises from those three (or sometimes 4) letters of the alphabet until we complete the alphabet. Today was ABC. Warm up Abe Vigoda Alternating shoulder taps in a plank position Annie (Arm circles from a plank position) Thang 1 [Read More]
badlands  banjo  build-a-bear  burt  carvana  chanticleer  compound-w  flacco  flip-flop-thats-singular  gtl  hello-kitty  hermes  hi-liter  hotspot  largemouth  liverpool  ma-bell  mccants  nature-boy  old-maid  ollie  one-four  pierogi  press-on  repeato  ripcord  saban  sabre  schlitz  shut-in  skipper  smokey  snots  spit-shine  swag  term-paper  the-joker  two-factor  wonderbread  wrench 

Rock Webbs Rock?

 Posted on August 5, 2019  |  1 minutes  |  163 words  |  

Arrived at 5:00ish to with my new headlamp to scout out some areas we hadn’t visited in awhile. Amazed that there were already at least 6 cars parked on Laura Duncan with HIMs lunge walking the hill, the Army Physical Fitness testing and EC running. Way to start this week off strong! Warm Up - Good Mornings (SW style), SSH, Runners Stretch Calf Stretch, Sir Fazio, Overhead, Seal Thang 1 - 11s on the hill - Mountain Climbers up top, Jump Squats at the bottom. [Read More]
bartman  build-a-bear  compound-w  deuce  frisco  hotspot  how-how  kickback  liverpool  mccants  nature-boy  parker  press-on  short-circuit  skipper  slim-shady  soccer-mom  sooey  the-joker  traffic-cone  two-factor  wahoo  wkrp  www 

Sleep Training

 Posted on July 22, 2019  |  2 minutes  |  326 words  |  

Late Sunday night (like 9 PM) I noticed that there was a Q change. Sir Joseph Smith Esquire was in the throes of sleep training and needed someone to take his Q. Pet Sounds undoubtedly pulled the short straw from the PAX at the Sublime concert and would be our substitute Q……………what could go wrong??? I mean the concert was at Koka Booth, just sleep in your BFT, set your alarm for 5:25 and figure out the rest. [Read More]
augmented  bagels  captain-jack  chanticleer  chipper  hermes  imp  largemouth  liverpool  michelob  sub  wonderbread 

FEW-kway

 Posted on July 19, 2019  |  2 minutes  |  283 words  |  

19 PAX, including some strong mother-ruckers, gathered round the flag at Green Hope Elementary in search of their morning Fs. It was a chatty group, so while the ruckers headed off on their journey, the rest of us moseyed around the trail to the other side of the big athletic field. But first, Hi-Liter met the challenge of reciting the mission of F3. The disclaimer was referenced, and allegiance was pledged. [Read More]
angry-elf  banjo  bartman  biner  chanticleer  freebird  gtl  hi-liter  katniss  largemouth  liverpool  michelob  one-four  pivot  prodigal  red-ryder  skipper  trike  www 

Shoulders - need I say more...

 Posted on July 2, 2019  |  1 minutes  |  98 words  |  

21 showed up for a surprise shoulder workout. Only one Thang for the day - Wolverines and Crab Cakes. Warm up Barry Sanders up the hill to grab two small rocks 10 each Fazios forward and back 10 Overhead clap 10 Seal clap 10 Good mornings 10 windmills Return rocks Thang 1 (and only) 11 - Wolverine and crab cake (L & R = 1) Mary Mosey to field 10 Toe touch V Roll up - learned it in Atlanta and not sure if there is an actual F3 name for it. [Read More]
biner  bogo  chinese-downhill  clementine  ezekiel  five-hole  geek-squad  goose  hi-liter  kilmer  liverpool  one-direction  one-four  pbx  peeping-tom  pivot  roasters  rooney  sky-blue  spit-shine  trike 

Start spreading the news

 Posted on July 1, 2019  |  2 minutes  |  425 words  |  

Sixteen go-getters decided that the prospect of a 60-minute Bartman Q was somehow more attractive than the spectre of 90 minutes of Banjo, and I don’t blame them. So as not to disappoint, we gathered up, gave what was judged to be a minimally viable disclaimer, and headed to the community center parking lot, with some fortunate restraint shown by ToC’s BFT-wielding CheddarBo. We warmed up. SSH, GM, you know, the popular favorites. [Read More]
bartman  deuce  earhart  flacco  frisco  hello-kitty  hi-liter  liverpool  pierogi  pigeon  smokey  spit-shine  tecumseh  the-joker  torpedo  traffic-cone  triple-lindy