Stealth Location?

Your favorite Swamp Rabbit web hosting team met for a 2man workout in Pickens County.  If we can recruit enough regulars out here this just might be a thing.

QIC: Easy Bake
PAX: Billy Ray
AO: Unnamed

Warmup

  • SSH x20
  • Hillbilly x20

Thang  1

Build a burpee four sets of 20 followed by a little run

  • 4 sets of 20x Mer’cans
  • 4 sets of 20x 2c Mountain Climbers
  • 4 sets of 20x jump squat

Thang 2

Descending burpee ladder at the bottom of a hill.  Backpedal to the top

10-9-8-7-6x

Thang 3

  • Lunge walk half the parking lot/bear crawl the rest, 40x flutter kick

Repeat this until you can’t feel your legs (took approximately 3 times)

Mary

  • 25x American Hammer
  • 25x Freddie Mercury

Tabata. Ciabatta. Let’s call the whole thing off

Q.I.C.Easy Bake
The PAXRoad Trip, Mint Julep, Gymboree, Cockpit, Whisper, Cheesesteak, Toll Booth, Church Lady, Peek-a-boo, Washer, Live PD
Workout Date08/21/2018
A.O. Pitchfork

Warm up

  • SSH x25
  • Hillbilly x15
  • Windmill x15

The Thang

Tabata beatdown consists of: AMRAP 20 seconds on 10 off 20 on 10 off for each exercise, 30 second break after every round of 5

  • Round 1
    • Sumo Squat
    • Wide Grip Merc’
    • Dying Cockroach
    • Burpee
    • Seal Jack
  • Round 2
    • Agility Dots
    • High Knees
    • Mountain Climbers
    • Burpee
    • Star Jump
  • Round 3
    • LBC
    • Freddie Mercury
    • Backbow
    • American Hammer
    • Plank
  • Round 4 – Repeat 1
  • Round 5 – Repeat 2
  • Round 6 – Repeat 3
  • Round 7 (Bonus Round)
    • Box Step
    • High Knees
    • Decline Merc’
    • One legged Squat

Somewhere in the middle we took a break and made a strong argument against Florida Georgia Line songs by doing 3x Burp-and-Merc to the tune of “Up Down”.  Everyone enjoyed this.

Image result for florida georgia line

 

Announcements

Spinx run is fast approaching.  Whisper would like you to run with him.

Thoughts and/or Prayers

  • Please keep the family of After Party in your thoughts this week as they go through this challenging time
  • Pine Tar’s Sister
  • Short Barrel is getting electrically rewired this morning as well

Another Bandana Sighting @ Pitchfork

Q.I.C.Easy Bake
The PAXChurch Lady, Soccer Mom, NYOPT, Hot for Teacher, Look Out Below, Short Barrel, Sticky Willy, Mint Julep, ATM, Whisper, Sammy, Road Trip, Hope Solo, Billy Ray Valentine, Nomad, Pine Tar, Goose Egg, Deflated, Patch Adams
Workout Date03/02/2018
A.O. Pitchfork

 

Warm Up

  • 25 SSH
  • 20 Hillbilly

The Thang

  • One round of elevens featuring ACA’s basketball court, burpees and lunges
  • DORA featuring the Kindergarden drop-off circle, 300 Overhead Press, 200 Bentover Row, 100 Goblet Squats
  • Alternate with partner 30 curls/AMRAP Flutter three times

Mary

  • 25 American Hammer
  • 25 LBC
  • 60 second plank
  • 7 LBC

COT

Keep the families of Austin and Michelle in your thoughts.

 

Here’s a bandana to close with. SYITG.

What’s a binary logarithm

Q.I.C.Easy Bake
The PAXTickler. Flo. Band aid. Strange brew. Thumper. Elmer. Master tonic. Benign. Officer Poncherello. Obama. Whisper. Church. Bambi.
Workout Date08/22/2017
A.O. Golden Strip

Warm up

  • 20 SSH
  • 20 Hillbilly

The ‘thang

Mosey to the bus lot.  Prepare by standing beside a hill and complaining while YHC explains.

 

What is this thing?
  • 20 = 1
    • 1 hill sprint
  • 21 = 2
    • 1 hill sprint, 2 burpees
  • 22 = 4
    • 1 hill sprint, 2 burpee, 4 ‘mercan
  • 23 = 8
    • 1 hill sprint, 2 burpee, 4 ‘mercan, 8 mountain climber
  • 24 = 16
    • 1 hill sprint, 2 burpee, 4 ‘mercan, 8 mountain climber, 16 overhead clap
  • 25 = 32
    • 1 hill sprint, 2 burpee, 4 ‘mercan, 8 mountain climber, 16 overhead clap, 32 lbc
  • 26 = 64
    • 1 hill sprint, 2 burpee, 4 ‘mercan, 8 mountain climber, 16 overhead clap, 32 lbc, 64 side straddle hop

Brief recovery and partner up ’cause the numbers don’t work going solo from here on out.

Classic Dora while partner runs the bus loop

  • 27 = 128 ‘mercans
  • 28 = 256 squats
  • 29 = 512 Morrocan night club

Lastly to the track for

  • 210 = 1024m run

Unfortunately this didn’t take enough time so we added in a little repeato before back to the flags

Mary

  • 20 LBC in cadence
  • 20 American Hammer in cadence
  • 20 Freddy Mercury in cadence

Wrap up

Thoughts go with those heading back to school and those responsible for them today.

Contemplating Walden

Q.I.C.Easy Bake
The PAXMint Julep, Flo, Blanks, WiFi, Road Trip, Cheese Curd, Saddiq, Whisper, Urban, N.Y.O.P.T., Band-Aid, Sushi
Workout Date07/26/2017
A.O. Course Corrected

Everyone enjoyed a trip to Walden for 6x of the figure eights.  It looks something like this

Good times!

How To Write a Backblast

PAX-

Backblasts are how our AO’s communicate and share ideas. Backblasts are a mandatory part of Q’ing and they should just take a few minutes after a workout.

NOTE: If you were a backblast author on F3nation.com, you already have an account here, you may need to reset your password before you start authoring again. If you’ve never had an account, register by clicking “REGISTER” under ADMINS on the menu. Once your account has been created, notify your Site Q or the site administrators for permission to write backblasts.

 

Once you’re logged into this site you just:

Click the + New button at the top left of the screen.

Then will be prompted to select a category from the list.  Just select the Backblast and click continue:

The Backblast category ensures that your blast shows up where it’s supposed to on the site and it also gives you the Backblast specific fields “Workout Date, Q in Charge, The PAX and AO location dropdown”. These help blasts conform to a certain format that is easier to follow:

 

So that’s it. Click New post at the top of the page and make sure to check the “Backblast” category before you start posting.

Thanks everyone!

-Easy Bake

Easy Bake had a birthday Q

Q.I.C.Easy Bake
The PAXMint Julep, Haagen Daaz, Soccer Mom, Short Barrel, Nomad, Pine Tar, Pet Stain, Goose-egg, NIT, Road Trip, Boss Hogg, Hazzard, Thumper, Sizzler, Wally, The Muff, Officer Poncherello, Hand-Foot-and-Mouth, Deflated
Workout Date07/21/2017
A.O. Pitchfork

Lots of dumbells and PAX out to celebrate with 37 of lots of things.

Warmup

  • 37 SSH
  • 37 Hillbillys

The Thang

  • 10 Burpees OYO
  • Partner 1: hold Al Gore.  Partner 2: 37x Curl,  37x Overhead Press, 37x Row
  • 10 Burpees OYO
  • Partner 1: hold Al Gore.  Partner 2: 37x Curl,  37x Overhead Press, 37x Straight Front Arm Raise
  • 10 Burpees OYO
  • Partner 1: 37x Dip.  Partner 2: AMRAP LBC
  • Partner 1: 37x Dip.  Partner 2: AMRAP LBC
  • 7 Burpees OYO
  • 11’s Goblet Squat and 4ct. Flutter
  • Lunge Walk the parking lot
  • 37x Mountain Climber

Mary

  • 37x American Hammer
  • 37x LBC
  • 37x Flutter

Break early for trash clean up because someone disrespected our space.  Thank you everyone for your assistance.

 

Detention at Pitchfork

Q.I.C.Easy Bake
The PAXHannah Montana, Urban, NYOPT, The Commodore, The Muff, Benign, Road Trip, Church Lady, Whisper, Haagen daaz, Mint Julep, Dr. Phil, Gymboree, Mayo, Copacobana
Workout Date06/27/17
A.O.

Weather is cooler.  Good time for a beat down.

Warmup

  • SSH * 25
  • Hillbilly * 25

The Thang

  • DORA – 100 ‘Merc, 200 Squat, 300 LBC
  • 11’s BBBB on the hill – Burpee -> Bear Crawl -> Big Boys
  • Alternating Dips/Pull ups – 10/5, 12/6, 14/7, 16/8, 18/9

Mary

  • Flutter * 25
  • Dolly * 20
  • American Hammer * 20

Keep positive thoughts in your head for all those affected by a recent run of tragedies at home and abroad.

Remember to get your race plan together for the 10/28 Spinx.  5K/10K/Half and Full all available.  Pick the F3 Swamp Rabbit team at checkout.

 

8 rounds

Q.I.C.Easy Bake
The PAXPine Tar, Whisper
Workout Date03/10/17
A.O.

Warmup

  • SSH x 30
  • Hillbilly x 20

The Thang

85 seconds of each exercise in rotation.  Change station with the music.  No one likes Easy Bake’s music

Stations are:

  1. ‘Mercans
  2. Goblet Squat
  3. Curl
  4. Overhead Press
  5. Lunge
  6. Row
  7. Run a lap
  8. Recover

We made it through 3 full cycles.  Then:

  • 50x Dip
  • 10x Burpee

Mary included all my favorites

  • 25x American Hammer
  • 20x Flutter
  • 20x LBC

Pretty weak turnout in the rain.  I promise I will be doing this one again though!!!

 

String of Pearls (and lots of complaining)

Q.I.C.Easy Bake
The PAXCommodore, Hanna Montana, Anna, Road trip, Steak sauce, Elsa, Pee wee (Welcome visitor) ATM, Bambi, Mint Julep, Gymboree, Whisper, Sammy, Hulk Smash, Benign
Workout Date01/17/2017
A.O.

Warm Up

  • SSH x 35
  • Imperial Walker x 25

Long Native American run to visit my favorite hills Spaulding F! (https://www.strava.com/segments/13110731)

The Thang

We used the hills on Spaulding F! for a string of pearls workout:

  1. 25x Merkin
  2. Hill sprint
  3. 25x Merkin
  4. Hill sprint
  5. 50x 2 count Mtn. Climber (mumble chatter turned to grumble chatter at this point)
  6. Hill sprint
  7. 50x 2 count Mtn. Climber
  8. Hill sprint
  9. 75 40 jump squats (75 jump squats nearly caused mutiny)
  10. Long awful hill sprint
  11. 40 jump squats
  12. hill sprint

Return to home base.  20 burpee OYO while catching up the 6.

Mary

  • 25x American Hammer
  • 20x Flutter kick
  • 25x Hillbilly
  • 20x LBC

That was that.  All-in-all it was awesome and everyone had a great time!

Prayer Requests

  • Commodore father surgery
  • Andrew Brunson safe release
  • Katherine starting chemo

Praise Reports

  • Praise for f3 dads workout.  It sounds like a real success.  Thank you Sammy and ATM

Announcements