wolf on dueling buttes

THE SCENE: Arcadia. Nice and cool.
F3 WELCOME & DISCLAIMER Done
WARM-O-RAMA:
SSH IC x12

Windmills IC x 12

Imperial Walker IC x 12

Hillbilly IC x 12

THA-THANG:

Mosey to the “dueling buttes” at the front of Riverdale school.

Partner up for a round of “WOLF”. While your partner runs up the dueling buttes (sidewalk, hill, parking lot, hill, drop off lane), the other partner performs an exercise on the sidewalk at the bottom of the dueling buttes next to the road. All exercises listed below are indeed on the F3 Exicon list.

  • W = 100 War Hammers, but instead of 4 American Hammers in sitting-up position, we modified to 2 American Hammers.
  • O = Obamas. While one partner does Obama to white sign about 50 yards down the sidewalk, the other partner runs up and down the dueling buttes until Obama has been completed. Once done with Obamas, switch and other partner does the Obama while other partner runs up and down dueling buttes.
  • L = 100 Lt. Dans. Squat, leg lunge, squat, leg lunge on opposite leg. Each leg lunge completes a rep.
  • F = 100 Fairy Jacks

Mosey back to startex.

MARY:
Flutter kicks IC x 35

Freddie Mercury IC x 15

Clock Merkins on Hill. 5 merkins in each of the following clock positions: 12,3,6,9,12

We still had time remaining, so we partnered up again for more rounds of Dora-esque drills. This time, it was dealer’s choice. While one partner runs to sign 75 yards away, other partner performs exercise:

  • 100 Shoulder taps
  • 100 jump squats (cut short for time)

COUNT-OFF & NAME-O-RAMA
9 PAX. Upgrade (QIC), Chuck E. Cheese, Nature Boy, Oscar, Innuendo, Landline, Black Diamond, Captain Obvious, Runner-Up.
CIRCLE OF TRUST/BOM:
I shared how we can not just pray for things and wait for it to be handed to us. God calls us into action every day. A healthy marriage and healthy friendships are healthy only if we get in the game and in the grit. We are called to act out of love toward each other, unconditionally, and not wait for the other person to show us an act of love.
MOLESKIN:
ANNOUNCEMENTS:

WolfPax Birthday Beatdown 40

THE SCENE:

53 degrees, Gloomy

F3 WELCOME & DISCLAIMER: 

Not a Pro, No dolla bills, Modify to prevent injuries.

Advised the WolfPax that since today was my 40th, we would be doing 40 different exercises. Groans and mumble chatter commenced. Favorite 90s rock from the greatest generation (Gen X) was blasted as we paid the man.

chuck norris sun GIF

WARM-O-RAMA:

4 exercises

Exercise

Rep Count

Cadence
Side Straddle Hop 40 (20 Count) Y
Arm Circles 40 (20 Count) Y
Imperial Walkers 40 (20 Count) Y
High Knees 40 (20 Count) Y

THA-THANG:
AMRAP 1 min intervals (40 seconds exercise, 20 seconds recovery)

32 Exercises

Exercise

Rep Count

Type
Brisk Mosey

1 min

RUN

Pullups

40 sec

ARM

High Plank (HOLD)

40 sec

CORE

Squats

40 sec

LEGS

Erkin

40 sec

ARM

Dips

40 sec

CORE

Step Ups

40 sec

LEGS

Merkins

40 sec

ARM

Big Boy Situps

40 sec

CORE

Chair (HOLD)

40 sec

LEGS

Derkin

40 sec

ARM

Low Plank (HOLD)

40 sec

CORE

Bonnie Blairs

40 sec

LEGS

Carolina Dry Docks

40 sec

ARM

Lunge Walk

40 sec

CORE?

Alternating Side Squat

40 sec

LEGS

Indian Run

1 min

RUN

Overhead Clap

40 sec

ARM

Alternating Shoulder Taps

40 sec

CORE

Mountain Climbers

40 sec

LEGS

Werkin (Wide Pushup)

40 sec

ARM

Bear Crawl

40 sec

CORE

Calf Raises

40 sec

LEGS

Burpees

40 sec

ARM

Superman (HOLD)

40 sec

CORE

Monkey Humpers

40 sec

LEGS

Hand Release Merkin

40 sec

ARM

Box Cutters

40 sec

CORE

Crab Walk

40 sec

LEGS

Overhead Press

40 sec

ARM

Hillbilly

40 sec

CORE

Al Gore (HOLD)

40 sec

LEGS

Sprint, 1 Pushup, Karaoke, 2 Pushups, Backwards Run, 3 Pushups

2 x

RUN

MARY:

4 exercises

Exercise

Rep Count

Cadence
Flutter Kicks 50 (25 Count) Y
Freddy Mercury 40 (20 Count) Y
American Hammer 40 (20 Count) Y
LBCs 50 (25 Count) Y

Nap Bench GIF

COUNT-OFF & NAME-O-RAMA

9 WolfPax – Billy Blanks, Black Diamond,  Captain Obvious, Chuck E Cheese, Innuendo, Landline (QIC), Oscar, Pig Wig, Rainout

CIRCLE OF TRUST/BOM:

“Do a good turn daily” is a slogan from BoyScouts, which had a huge impact on my life. Encouraged HIMs to do 1 small task to help make another person’s day better. Could be opening a door, making someone smile, helping out a friend, volunteering, etc.

MOLESKIN:

I’d like to get better when giving my COT. I feel that I stumble through it as well as my prayer. It’s as if I have it all spelled out in my head, but can’t spit out the right words to get my point across. If anyone has suggestions I’m listening. Perhaps doing it more often will help me get  better.

ANNOUNCEMENTS:
Innuendo VQ on Wednesday 10/30. Halloween costumes are optional.

Arcwolftrict 5

THE SCENE:

F3 WELCOME & DISCLAIMER:
Aye.

WARM-O-RAMA:
SSH x20 IC
Daisy Pickers x15 IC
Hillbillies x16 IC
Arm Circles x10 IC (each direction)

THA-THANG:
F3 Golf: a series of 5 minute sets, with 1 minute of rest in between.  Each set consisted of 2 exercises. The PAX would perform 12 reps of each exercise OYO, then 11 reps of each OYO, and so on until 5 minutes expired.  At the end of each round, each person’s score would be the lowest number of reps that were successfully completed for both exercises.  For example, if time expired while you were still working on 4 reps of exercise 2, your score for that round would be 5.  Lowest score at the end of the Thang wins.

Set 1:  Merkins/BBSU.  Winners: 6 tied with 1 point
Set 2: SSH/Flutter Kicks.  Winners: 4 tied (1)
Set 3: Burpees/WWI Situps.  Winner: Speaker (9)
Set 4: Mountain Climbers/Squats.  Winners: 6 tied (1)
Set 5: Werkins/Monkey Humpers.  Winners: 8 tied (1)
Set 6: Carolina Dry Docks/LBCs.  Winners: 9 tied (1)

Final Scores:
Oscar and Runner-Up: 15
Speaker: 16
Innuendo and Slots: 17
Captain Obvious: 19
Choker: 20
Black Diamond and Elvis: 21

MARY:
Flutter Kicks x15 IC

COUNT-OFF & NAME-O-RAMA:
9 PAX:  Black Diamond, Captain Obvious, Choker (QIC), Elvis (FNG), Innuendo, Oscar, Runner-Up, Slots, Speaker

CIRCLE OF TRUST/BOM:
Set a stretch goal.  Write it down.

MOLESKIN:
Three stops left on my Q Passport tour.  Golf is coming your way!

ANNOUNCEMENTS:
Sign up for Shield Lock.  Then sign up to help #PlantTupelo.  

District 5 Triathlon

THE SCENE:  With IronPax going on at Blazing Saddle on Wednesdays for the last 4 weeks, I have not been able to post at Arcadia all month. So my new Wolf Pack shirt has just been sitting in the drawer for weeks, waiting for this day, to be unleashed! Glad it was (relatively) cool this morning, as the moisture wicking properties of said shirt leave much to be desired.
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

SSH 25x IC, Imperial Walkers 15x IC, Hillbillies 15x IC, Daisy Pickers 10x IC, Arm Circles 20x (front & back) IC, Merkins 10x IC
THA-THANG:
Individual Medley: Have 90 seconds to complete each round of exercises. If you finish early, you get to rest until next round starts. Add one rep to each of the exercises which each successive round.

First Round: 5 merkins, 5 squats, 5 BBSU, 5 burpees.  We made it through 12/12/12/12 round, then did a quick 200 yd mosey, to let everyone catch their breath.

C-L-I-M-B:  Down and back jog after each round.

1 Crown Pleaser, 2 Lt. Dans, 3 Imperial Squat Walkers, 4 Merkins, 5 Bobby Hurleys

2 C/4 L/6 I/8 M/10 B,  3 C/ 6 L/ 9 I/ 12 M/15 B,  4 C/8 L/12 I/16 M/20 B.

Reached the top of the mountain! But still had to go back down.  3/6/9/12/15, 2/4/6/8/10, 1/2/3/4/5.

MARY:
25x IC Freddie Mercury  (2 sets)
COUNT-OFF & NAME-O-RAMA
12 PAX: Lochte (QIC), Slots, Captain Obvious, Chuck E Cheese, Gun Show, Gomer, Pig Wig, Landline, Black Diamond, Rainout, Innuendo, Oscar
CIRCLE OF TRUST/BOM:
I caught myself and my wife sitting on complete opposite sides of the room on Saturday night, each scrolling through our phones, paying no attention to each other. Challenge everyone to take some time each day to unplug, be it from your phone, tv, etc., and be present with whoever is most important to you in your life (M, 2.0s, parents, siblings).
MOLESKIN:
By my count, we did 236 merkins today (counting the one at the bottom of each burpee, and the one in each crowd pleaser), and 276 squats (counting the ones in Lt Dans, Imp Squat Walkers, & Bobby Hurleys).

Try Individual Medley OYO, and let me know how many rounds you make it through, until you do not finish before the buzzer.

The Ghost Flag was here today, because reasons.
ANNOUNCEMENTS:
AOQ passed from Slots to Chuck E Cheese today.

The Cycle at Arcadia

THE SCENE: First day of Fall; last week of the Cubs’ 2019 season. I arrived early to put my kickball bases on the large field near the school. I totally forgot about the actual baseball field. The field was bone dry. 

F3 WELCOME & DISCLAIMER:
Given

WARM-O-RAMA:
Short mosey to the baseball field, circled up in shallow right. 

SSH x20; Daisy Pickers x10; Windmill x10; Imperial Walker x15

Stationary 11s with burpees and merkins – everyone loved it. Zero complaints.

THA-THANG:

The Cycle:
The PAX split into 4 teams of 3, each team started at a certain base.

Home: 10 burpees, bear crawl to 1st base
1B: AMRAP sqauts, lunge walk to 2nd once relieved by Home group
2B: AMRAP big boy sit-ups, broad jump to 3rd once relieved
3B: AMRAP merkins, sprint home once relieved

After one full revolution, it was trivia time:

Name one of 6 players who have hit for the cycle in 2019.
Chuck E. Cheese answered correctly (Cavan Biggio). Penalty avoided. Other correct answers were Jorge Polanco, Shohei Ohtani, Jake Bauers, Trea Turner, and Jonathan Villar.

Rinse and Repeat! 

After our second full revolution, we moseyed to the ditch for some dips. One set of 15, then one set of 10. Lots of chatter about the contents of the ditch. Captain Obvious assured the PAX that Germantown filtered all of their ditch water. Laettner insisted it was sewage. YHC pondered that it could be overflow from the out-of-commission bathrooms nearby. We’ll never know.

One more trivia question: Which MLB has hit the most cycles? The Pittsburgh Pirates! No one guessed it, so we did 10 burpees.

Back to the shovel flag!

MARY:
Flutter kicks x50; Hello Dolly x20; Rosalita x20

COUNT-OFF & NAME-O-RAMA
12 PAX, no FNGs: 

CIRCLE OF TRUST/BOM:
YHC shared an illustration from The Coddling of the American Mind. We should raise our children to be raging fires, who feed off of the winds of adversity, not candles that are distinguished with the smallest breeze. Become durable men who raise durable men.

ANNOUNCEMENTS:
Tupelo launches this Saturday. Join them one Saturday for support!

A Series of 5’s

THE SCENE:  A Beautiful 70 degree morning
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

SSH (IC) x 30; Imperial Walkers (IC) x 15; Daisy Pickers (IC) x 10; Arm Circles (IC) x 10; Windmills (IC) x 10

Mosey with CMU’s through the park to the soccer field

THA-THANG:

PART ONE: Circuit workout- 5 locations, 1 exercise at each location, 5 reps per exercise, 5 rounds.  The exercise started on one corner of the soccer field, and continued to each corner, and finished at the center of the field.  All PAX started together.

  • 1st corner: Burpees
  • 2nd corner: Overhead press with CMU
  • 3rd corner: Merkins
  • 4th corner: Big Boy Sit-ups
  • Center of field: Squats

There was still plenty of time, so we did another round of the same, with 10 reps at each location.  Then mosey with CMU’s back to the hockey rink for more fun.

PART TWO: 

  • Ladders (x2)
    • Crab walk to half-court, run back to start
    • Bear crawl to other end of court, run back to start
  • 5’s with Squats and Burpees
    • 1 Squat on starting baseline, run to opposite end, 4 burpees, etc

MARY:

LBC’s (IC) x 20; Flutter Kicks (IC) x 20; James Bonds (2 rounds through, holding for 10s at each point of the James Bond pose)
COUNT-OFF & NAME-O-RAMA

Watchita, Innuendo, Gus, Choker, Chuck-E-Cheese, Rain Out, Black Diamond, Rainbow Warrior, Ike, Mudpants, Blart, Stretch Armstrong, Landline, Slots, Hot-N-Ready (QIC)

CIRCLE OF TRUST/BOM:
It’s difficult to not worry about negative people or negative situations.  We should all try to focus on the large majority of our lives that are positive, and not let the negative items that we all deal with occupy too large of a portion of our focus.  Focus on the positive, not the negative.
MOLESKIN:
It was a perfect morning for the VQ.  
ANNOUNCEMENTS:

Oklahoma part 2

THE SCENE: Soggy and 75. Soggy from humidity, no rain in the last 5 days.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20 IC
Imperial Walkers x 10 IC
Merkins x6 IC
THA-THANG:
Oklahoma – divide the PAX into two teams. Shirts and skins. Pick Captains. Captain sends 1 or 2 men depending on the need. Each PAX must go at least once before another goes twice. 
1v1, winning team takes a victory lap, loser’s team does burpees
Sprint (5 burpees)
Longest throw (6)
Sprint (7)
Longest Punt (8)
Sprint (9)
Longest Catch (10)
Sprint (11)
Pattycake merkins (team with most in 45 seconds) (12)
Sprint (13)
Sprint (14)

Line up tallest to shortest, divide into two teams
Relay race. Losers do 15 burpees
Captain of the losing team gets to pick double or nothing. He elected double. His team lost again (by a hair!) – 30 burpees

MARY:
4 corners of Mary – focus on form, low reps
Flutterkicks x7
Hello Dolly x7 
Freddie Mercury x7
Jane Fonda x7

We ran by clockwork hill and had some time to spare, so we got in some clock merkins x6 IC and held a plank for our last 45 seconds. 

COUNT-OFF & NAME-O-RAMA
13

CIRCLE OF TRUST/BOM:
Does the most important person in your life know that they are? As men, we often get caught up in the competition of life. Most often, its good things that just aren’t designed to be ultimate things (read: work). Take a step back, identify what’s most important and make that your priority. 

MOLESKIN:
Competition pushes men a lot harder than anything else I’ve seen. Great to be with my Arcadian brothers. Great AO. 

ANNOUNCEMENTS:
Iron PAX is coming. Get ready

HIIT The Deck!

THE SCENE:

Partly Cloudy, Humid 92%, Sticky 87 degrees

F3 WELCOME & DISCLAIMER

Free workout, Not a professional, Modify to prevent injury


WARM-O-RAMA:

Jacked up Warm Up

  • Side Straddle Hop x 20 IC
  • Seal Jacks x 21 IC
  • Plank Jacks x 20 IC
  • Crab Jacks x 10 IC
  • Smurf Jacks x 20 IC

THA-THANG:

Modified Route 66. 10 stops instead of 11. We’ll call it Route 55…and we did it twice (up the path through Arcadia and back). Route 110?

  • Pole 1 x 1 Burpee, Pole 2 x 2 Burpees…Pole 10 x 10 Burpees
  • Pole 1 x 1 Squat, Pole 2 x 2 Squats…Pole 10 x 10 Squats

We then played Card Roulette (Official F3 Deck) where each PAX chose a card that had a specific workout and a rep count. Faces were 20 reps and we added 10 Reps to all numbered cards (4 of Hearts = 14 reps). Mixed in, we had a 5 min interval alarm where everyone did 5 Body Bag Builders. Captain O cut the deck, sealing our fate.

  • Interval Alarm Body Bag Builders x 5 
  • Low Slow Squat x 19 IC
  • High Knees x 19
  • Monkey Humpers x 20 IC
  • Alternating Side Squat x 14 IC
  • Carolina Dry Dock x 14
  • Interval Alarm Body Bag Builders x 5 
  • Monkey Humpers x 17 IC
  • High Plank x 90 Sec IC
  • Freddie Mercury x 20 IC
  • Hand Release Merkin x 15
  • Lunge Walk x 100 M
  • Interval Alarm Body Bag Builders x 5 (alarm was “accidentally” deactivated)
  • Squat x 20 IC
  • Flutter Kicks x 25 IC
  • American Hammer x 20 IC
  • Derkin x 17
  • Arm Circle x 50 IC
  • Hand Clap Merkin x 12
  • Interval Alarm Body Bag Builders x 5 

MARY:

  • Boat / Canoe x 20 IC
  • ABCs x 26

COUNT-OFF & NAME-O-RAMA

7 PAX: Innuendo, Captain Obvious, Slots, Ike, Chuck E Cheese, Runner Up, Landline

CIRCLE OF TRUST/BOM:
What is a Deacon in the Christian Church? Deacon comes from the Greek word diakonos which literally translates to “Servant”. I was called to be a deacon at my church (Germantown Presbyterian) and have just completed 1 year out of 3. Serving others has changed my perspective on the numerous background activities no one sees, that it takes to keep a church running. Encouraged the PAX to stay humble and become a servant for God and for others and your soul will be greatly rewarded with happiness.

MOLESKIN:
Runner Up’s parents Rob and Bridget (Doctor & Nurse) are traveling today to Uganda on a mission trip to serve at a refugee camp. Please keep them in your thoughts and prayers.

ANNOUNCEMENTS:
None

LOOOOOOONG 11s at Arcadia!

THE SCENE: The dew was misting the air as the sun began to rise on the Utopian AO.  
F3 WELCOME & DISCLAIMER: Disclaimed
WARM-O-RAMA:

  • 30 x SSH IC
  • 25 x Imperial Walkers IC
  • 15 x Daisy Pickers IC
  • 15 x Tempo Merkins IC
  • 10 x Arm Circles EW IC
  • 5 x Burpee OYO

THA-THANG:
11s with Merkins and Squats on each end of trail (running 1/3 mile round trip)  For non-runners, run to bleachers and back.    Stop near ditch and do 11 squats on each leg of each trip. 

We made it through 6-7 rounds.  

MARY:
We broke off early from Tha Thang as many of us (definitely YHC) were smoked.  

  • LBC x 30 IC
  • Flutter Kicks x 25 IC
  • BBSU x 10 IC
  • Pickle Pounders x 15 IC
  • Plank Hold

COUNT-OFF & NAME-O-RAMA
8 PAX (No FNG) – Bailout, Beautyshop, Captain Obvious, Ike, Innuendo, Landline, Runner-up, Slots

CIRCLE OF TRUST/BOM:
Do Hard Things.  Challenge yourself.  Don’t take the easy road.  Look back, pat your self on the back and know that you (with the help of the sky Q) have pushed through, endured and conquered.  Today was hard for me.  We didn’t even have time to finish.  But we pushed through to the end.  

MOLESKIN:
I HATE running.  Some guys love it…some guys don’t.  I don’t.  

ANNOUNCEMENTS:
IRON PAX Challenge coming!  Friday workouts here at Arcadia and Wednesday at the Saddle.  BOLO for more info and go ahead and register.  

 

This is Sparta! VQ

THE SCENE:

Dark, Warm, and Moist.

Complaints are en route to the city of Germantown for underperforming street lights.

F3 WELCOME & DISCLAIMER:

PAX were welcomed and disclaimed.

WARM-O-RAMA:

  • SSH x 20 IC
  • Daisy Pickers x 15 IC
  • Arm Circles Forward x 20 IC
  • Arm Circles Reverse x 20 IC
  • Brisk mosey around the parking lot

THA-THANG:
DORA 3-3-3-3: PAX picked their partners and were greeted with an eye popping 👀and jaw dropping amount of reps. One PAX ran to the end of the parking lot and back while the other pushed through the pain. Grumbles were mumbled by those repping it out while fist bumps and high fives were abundant for those on the run.

PAX: This is madness!

King Leonidas: Madness? This is Sparta!

  • Carolina Dry Docks x 300!
  • Squats x 300!
  • LBCs x 300!
  • Calf Raises x 300!

ELEVENS: 10-1, 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8, 2-9, 1-10

  • 10 Merkins
  • Bear crawl across the street
  • 1 Mountain climber (2=1)
  • Bear crawl back
  • 9 Merkins
  • Bear crawl
  • 2 Mountain climbers
  • Bear crawl
  • etc…

MARY:

  • Flutter Kicks x 15

COUNT-OFF & NAME-O-RAMA
14 PAX: Hello Kitty, Captain Obvious, Faceplant, Halpert, Steinbrenner, Blank Stare, Raven, Ballboy, Innuendo, Motel 6, Waldo, Linked In, Boudreaux, Landline (VQ)

CIRCLE OF TRUST/BOM:
“Be who you are and say what you feel, Because those who mind don’t matter, And those who matter don’t mind.”-Everyone’s favorite rhyming Doctor (Seuss, not Dre).

Encouraged everyone to be true to themselves and not let others dictate who they should be.  Don’t be embarrassed to share what you feel with those you care for and love and for everyone else, shake the haters off.

MOLESKIN:
Enjoyed Q’ing my first workout. The timing was a little longer than I anticipated for DORA, so I just cut some extra running and some Mary exercises from the original plan. I’m sure no complaints there. Looking forward to my next Q. SYITG

ANNOUNCEMENTS:
My next Q (already scheduled) will be at Arcadia on 8/7.