WARMUP:
THE THANG: walk to kitchen sink and back as fast as your legs will take you
MARY:
ANNOUNCEMENTS:
COT:
Warmup with a short mosey, windmills, imperial walkers, merkins, plank stretches, and then off to the hill.
Modified Dora: using the top half of the hill.
A few rounds of step ups on the backstop benches, with a set of dips and a set of decline merkins.
Over to the wall where we had the opportunity to sit against the wall while taking turns critiquing both technique and form during individual bear crawls.
Q swap, and Jekyll took us straight to the Wheel-o-pain. Credit and respect to Funhouse!
Everyone completed at least two full rounds of the wheel performing exercises at each spoke, lunge or bear crawls to the hub, for 5 burpees and mosey tot he next spoke. #brutal.
Thanks @Masterpiece for the opportunity to lead.
Praise for all of our blessings, including this community of men. Prayers for marriages, those sick, injured, or struggling, and those supporting them.
Sometimes I wonder if a ‘backblast’ is important. Yes, I can here the admins now screaming their doctoral rhetoric at their phone screens. ‘Its for new guys to get ideas’, ‘Its to share with people that weren’t there’, ‘Its to get our name plugged into the all powerful algorithm and track our stats.’
I kinda think its BS. When F3 started we didn’t have any of this crap. Not to say change is bad (or good), but to say are we missing the point. F3 isn’t about any of the things we are told to use a backblast for. That’s one of the things I always loved about Indian Land, the fact you wont find any record of it anywhere. But we, and you know who we are, what we were about, and the legend was born.
I suggest this. If you are gonna right a backblast, tell me something I cant find on YouTube. If I need a workout, that’s easy to find. I want the meat. What was your challenge, mentally. Who did you push. Did the PAX overcome. Did you grow as a leader.
Are you forging your legacy?
If you want to know what we do at my workouts, then show up. Otherwise just know we will be there sharpening our steel. Ill call impossible tasks not for the physical work, but to test your mind and fortitude. And just know I WILL be right there with you. Good or Bad, BC is here to stay.
I’m sure Ill get kicked out of F3 for these statements
#MILGA rising
WARMUP: grab Sand bags and rock/weight vest
THE THANG: walk towards Baxter back road including Gadenia and rotate the 4 sand bags through the 8 PAX every 7 to 10 minutes. End it up with 3.75 miles fast walk.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
– 10 Side Straddle Hops
– 10 Windmills
– Plank to Down Dog, Calf stretch’s to Sunrise
THE THANG:
Mosey to hill on Red Stone behind Biergarten
25 Inchworm/Walkin Merkins
Bear crawl to top of hill
25 Tip-Toe Squats – Mosey down to bottom
Mosey to corner of Red Stone & Opportunity Dr.
Ladder with 5 stops, scale exercises with each stop. WO spots – Corner, First Drive(on R), First Crosswalk, Crimson Ct., End of Circle Exit.
Stop 1 – 5 Burpees
Stop 2 – 5 Burpees + 10 Calf Raises
Stop 3 – 5 Burpees + 10 Calf Raises + 15 Squats
Stop 4 – 5 Burpees + 10 Calf Raises + 15 Squats + 20 Merkins
Stop 5 – 5 Burpees + 10 Calf Raises + 15 Squats + 20 Merkins + 25 Monkey-Humpers
Mosey to Parking Deck, Conquer the PD (Run to top)
REPEAT – Return to End of Circle and descend ladder (I.e. do it all again in reverse order)
Mosey to COT
MARY: Heel’s to Heaven with a lift
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is…
Well well well, everyone wants to #expandeast. So hows that going? JK, I dont care. Birdcage is here to solve your expansion problems and Im bringing an Indian Land attitude with it. Im calling on all the greats to re-join me and make our side of town the pride of F3 it once was. Mothership, pssssh….. Minnow Pond, light work. People used to shutter at the thought of posting at an Indian Land workout. Think you can handle it? Or do you have a moderate workout to attend somewhere?
Im going to revamp Bushwood starting Wednesday 8/27. Your going to be there for the launch. Think youve seen everything there is at F3, Ill prove you wrong. New challanges, new ideas, and a new attitude.
BC
WARMUP: Not so much, we just got moving.
THE THANG: The destination was the Red Ventures parking deck. We made our way with a few stops along the way.
Run a bit: Merkins, Mountain Climbers, Carolina Dry Docks
Run a bit more: LBC’s, American Hammers, Flutter Kicks
Run a bit more: Squats, Jump Squats, Monkey Humpers
Arrive at the bottom of the far parking deck.
Collect your thoughts and now run the ramps to the top of the deck.
Grab a partner and Partner Push the long stretch of the deck. Bear Crawl the short distance, Flapjack the Partner Push then Bear Crawl again.
Repeat this evolution.
Run down the stairs: Jump Squats & American Hammers
Run up the stairs: Merkins & Dips
Run down the stairs and collect your thoughts again.
Run back to COT with a few stops along the way for exercises and regrouping.
MARY: See above.
ANNOUNCEMENTS: You know the ones.
COT: 5th Core Principle
WARMUP: the regular
THE THANG: stations around the park and 50 burpee’s fir Decibel turning 50
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
160 to Stonecrest Blvd, up Hubert Graham to Kitchen Sink and same way back
MARY:
ANNOUNCEMENTS:
COT:
Disclaimer and since we had a FNG went over the 5 core principles.
Always free
Open to all men
Outdoors rain or shine
Peer led in rotating fashion
Ends in COT
Also discussed modifications and since I am nursing a hamstring injury we wouldn’t be doing much running, was that a good thing or bad thing- leave that up to the Pax to decide
WARMUP:
Slowsey over to next parking lot where we did the warmup!
Windmills/IW/HW
Moroccan night clubs/arm circles/OH claps/Michael Phelps
Plank/Merkin/updog/Downdog/parker peters/peter Parkers
THE THANG:
Explained first activity
Death by/ 30 first 3 rounds, then 1 min
Merkins by 3s
Add three every round
Most got to round 7, Rosie got to round 8
Run to chairs for a Jack Webb
Dips x4
Oh presses x1
Mosey over to Hill for a DORA
100 diamond merkins
200 LBC
300 shoulder taps
MOT Bear crawl up hill, run back
Ran out of time during round 3 so headed back to COT!
MARY: nah
ANNOUNCEMENTS: bethel, care center, newslettery stuff
COT: always