WARMUP: SSH, Around the world, figure 8, slight mosey up and down the parking lot
THE THANG:
10 clean jerks (5 each arm)
10 front raises (2 handed)
10 squats
Run to the end of the parking lot and back
Repeat X15
MARY: not there
ANNOUNCEMENTS: the Murph was today
COT: at the Murph
Humid and warm this morning. 4 PAX showed up for this memorial day workout inspired by “The Murph” but modified to meet the 3 mile minimum for STL and to allow finishing within 45 min.
Straight Up stayed back to do a time trial and some solo work, the rest of us headed out.
THE THANG:
1.5 mile run to Allison Park
100 dips
200 shoulder taps
300 SSH
1.5 mile run back to COT
Made a couple stops during the run for some merkins and made it back right at 0600
CoT – then Fishstix and YHC headed straight over to NaFo for the official Murph
As always, an honor to lead the group, especially on a holiday such as today.
WARMUP: Moroccan night clubs, overhead claps, low slow squats, merkins
THE THANG: two 2 men teams, partner 1 carried the 30# and 50# kettlebells alternating weights to the other side of the hut while partner 2 did squats; switch partners and switch exercise to lunges, keep switching until done with ruck swing, high pulls, flutters. We got soaked even under the hut.
Rain stopped and went for a 1/2 mile ish ruck.
Back at the hut we ditched the KB’s and found two 5 gallon buckets full of water, one per team. Go back and forth in a zigzag going around each post, back to partner and hand the bucket until reaching the last post.
Back to kettlebells, partner one carries KB other partner carries bucket, around the driveway in front of the church. Switch half way around the circle, alternate with other team between 30# and 50# KB, we did 8 laps.
Back at the hut, pax 1 will carry both buckets to the other side and back, longways, while 3 pax did different exercises. Four rounds of this.
Went for another 1/2 mile ish ruck, back at the hut for some Mary.
MARY: flutters, chest presses, American hammers, more vest presses and finished in with triceps extensions.
COT: prayers for families, kids and teachers.
Tinsel out.
Here’s the outlay for F3 Dads 2022:
9-9:30 at WEP (so you can still post at the Fort, Alcatraz, or Yard)
6/11 – Slapshot
6/18 – Cubbie
6/25 – Lutefisk
7/2 – Badlands
2.0 friendly workout
Disclaimer: your kids will probably still whine that their legs hurt on Sunday morning. I mean, You wil too so…
Sons AND Daughters welcome. It’s F3 Dads not F3 Sons!
Give anyone left inside your house moment of quiet on Saturday morning….
HC now, put it on the calendar, and build the excitement at home!
Ideal age range is: old enough to do the exercises/games — young enough to still be seen exercising in a park with their dad.
From the official F3 nation disclaimer:
Participants under 18 must be accompanied by a father or male legal guardian: by participating in an F3 workout, an individual assumes the risks inherent in doing so.
Have fun and don’t hurt yourself trying to keep up with your kiddo….
Well, much like Baxter, the sandwich was pricey with a sexy name, but all I left with was a chunk out of my wallet…
The company was excellent though as I learned more about my man Vuvu and the gravitational power of the M. Show to know.
6 PAX and a FNG gathered around the flagpole for the Pledge of Allegiance. Disclaimer was mumbled by the nonprofessional.
WARMUP: SSH and Windmills. Mosey to the Town Square
THE THANG: Shamelessly stolen from Grout with some slight modifications.
Round 1
5 Burpees
10 Big Boys
15 Carolina Dry Docks
20 Lunges
25 American Hammers
30 Shoulder Taps
35 Monkee Humpers
40 Flutters
45 Mountain Climbers
50 Squats
Run a Hill leg, North to 160 or South to Patterson, 5 squats then return to Town Sqare for Round 2.
Round 2.
Same as Round 1 but exclude the 50 squats. After the 45 Mountain Climbers are completed, run a Flat leg, East or West on Academy, 5 Merkins, then return to Town Sqare for Round 3.
Round 3, same as Round 1, exclude the 40 Flutters, then run a Hill leg, 5 squats, return to Town Square for Round 4.
Continue working down the ladder to Round 10 with only 5 burpees between each running leg. I finished 5 rounds.
There were a lot of excercises between each run, and the PAX were strongly encouraged to transition quickly between each excercise so we could get our mandatory miles completed.
ANNOUNCEMENTS: Gekko speaking at Hanging with Stang today. Sign up for yardwork at the Fort Mill Care Center. Read your newsletter.
COT: FNG, Gavin, was Eh’d by Stang. Gavin is college student on summer break, and is visiting from OK. Get to know this guy while he is here. He recently completed his diver certification and his F3 name quickly was The Bends. Google it.
Blessed for the opportunity to led at Minnow Pond. Thank you Jeckle for the opportunity. I kicked a dent in this high mileage AO average pace today. It was a bootcamp with running. Should have climbed the ladder to get more distance. I got 3 miles and a complete body workout. I’m not a professional.
WARMUP: SSH, Windmills, Low slow squats, Moroccan Night Clubs, Arm Circles, Merkins
THE THANG: 2 min timer, AMRAP
KB Squats
Chest Press
Calf raise
Wall sit
Skull crushers
Freddie Mercuries
KB Lunges
Plank
LBCs
Rinse and repeat until 5:55 am
Airborne’s Hip Thing
MARY:
ANNOUNCEMENTS: Murph on Monday after all normal AO workouts
COT: Families in Texas, Baby #2 for BattleBot
WARMUP: Sasquatch led the pax through a Broga session, under cover as promised but no less stretchy than his usual job making the pax hurt so good!
THE THANG: The AO was set up for wet, muddy pain with blocks and bricks. Mother Nature decided to throw electrically charged javelins at the Pax so we audibled to work under cover for 15 mins. Twister validated safe status for getting out in the open, then just as we put hands to the heavy things Mother Nature three another spear our way. Pax hauled gear back and the workout resumed undercover.
Here’s what we did:
Burpees X10
Bombjacks X10
Donkey kicks x10
Shoulder taps x10 IC
…rinse & repeat…again and again and again and…
COT: Thanks to the pax for enduring “the prison workout” as Twister called it. Quite appropriate since my theme for the planned weinke that never got unleashed focused on the Mental Battle. I’m very guilty of living in my head way too often, which leads to me becoming a prisoner in my own mind. staying in one spot under threat with grueling repetitive work is an even greater mental battle than the physical grind. Everyone pushed through including all the reps with inspiringly few groans…this is a tough group! and the toughness comes because of the group. I know I wouldn’t have knocked that out solo, so thanks for being there and pushing yourself and me. great work!
It being Memorial Day, we closed out with a challenge to remember someone who has passed during the drive home (vet or not). I’m grateful to have another day and grateful for those who’ve touched my life here and continue to touch me from the other side.
thanks to Bodywash. Honored to lead!
We did 12 Days of Christmas in the rain. Some rucked separately. Here’s the bootcamp:
1- Run to the back and back to cover.
2- Mak Tar Gis. How to spell?
3-Greg Jump squats
4-LBCs
5-Diamond merkins
6-Imperial walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (10 each leg)
11-Merkins
12-Burpees
Welcome FNGs Bed Pan and The Admiral!
The Thrill is gone!
WARMUP:
Mosey from COT to larger parking lot. Did some SSH, Imperial walkers, and Hillbilly Walkers
THE THANG:
A variation of 4 corners.
From corner 1
Bear crawled across 3 aisles with descending merkins at each aisle starting with 20 (20-15-10-5) to corner 2.
Ran down the length of the aisle to the other side of the lot to corner 3. Did lunge walks stopping at each aisle to do squats starting with 20 (20-15-10-5) to corner 4.
Ran back up to corner 1. In moving from corner 1 to 2, did 5 burpees at every light pole. Ran to corner 3 from 2 and then did 20 Freddy mercury’s at every light pole from corner 3 to 4.
Ran back to corner 1. Did a bit of broga. Then moseyed to the first speed bump at the bottom of the hill.
Did a variation of 11’s running up and down the hill, starting with bomb jacks at both top and bottom for 3 rounds, switched to merkins for 2.
Did some dips, karaokes and lunge walks
MARY:
Went around the circle and everyone picked a workout for the last 5 minutes.
COT: Gratitude is everything.