Category: Block Party

Accountability with Light Poles

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WARMUP: SSH, Windmills, Morrocon NC, Merkin, Hillbilly Walkers, Big Arm Circles, Calf Raises, and Cherry Pickers
THE THANG: Started in front of Hobos and then at every light pole along Main Street, Round 1 consisted of (5) Burpees and (10) Big Boy Sit Ups and ran back to Hobos, then Round 2 consisted of (20) Shoulder Taps and (20). In between the Rounds we talked about Q2.5 Accountability.
MARY: Flutters until it was 6 AM
ANNOUNCEMENTS: Scheduled Trash up and Bourbon Tasting on 5/21
COT: Praise for Cohiba’s acceleration. Prayers for teachers ending the school year and Repeat’s friend recovering from an accident.

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Old school beat down

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WARMUP:
SSH
1 Burpee
Windmill
2 Burpees
Arm circles
3 Burpees
Hill Billy Walkers
4 Burpees
Low slow squat
5 Burpees
Calf raises
10 Burpees

THE THANG:
Set up 6 cones across about 40 yds
Each cone you do an exercise and move to the next. After completing cone 6 you run a lap.
Rd 1 – odd cones 10 merkins
           even cones 10 dips
Bear crawl between cones
Rd 2 – odd cones 20 squats
          even cones 20 Apolo Ohnos
Lung walk between cones

Next we made our way to the lower lot with the wall near the Springs building.

7s reduced to 5s were called with jumping up on the wall.
Flying squirrels at the bottom and squats on top of the wall

To kill a few minutes we lined up for wall squats while each Pax took turns doing 2 burpees down the line

Next was the Motivator. If you are unfamiliar with this exercise it consist of a reconstructive SSH. Full SSH, arms up to your shoulders, no arms, just the jump. Start at 10 for each and work your way down to 1.

Last we had a jail break for COT

ANNOUNCEMENTS:
Lots of stuff happening in the coming weeks. Read your news letter

COT:
Change Order and Repeat
Safe travels for Pusher and YHC
Tootsie and Park
Funhouse’s boys

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Block Party at Block Party with Blocks

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BLOCK PARTY Q – 03May2022
• Warm Up in the lot a minute or two with windmills, merkins, some stretching…
• Grab a partner and a block
• AMRAP – shooting for 4 or more
• 5 stops:
1. Parking lot Startex
2. Lot next to Hobo’s/Gazebo
3. Lot by Blue Ridge Financial Planning/MacAulay and Assoc
4. Lot just before corner at FM Dentistry
5. Lot after Bank

Round 1 – No Brick – at each stop:
– 15 burpees (each partner must do them all)
Round 2 – Take Brick – at each stop (each partner must do them all):
– 20 curls
– 20 Shoulder Press
– 20 Flutter with Press (double count – count the presses)

NMM:
– Olaf made coffee. At the AO. Plugged into a light pole. No one was surprised.
– Everyone likes running with Cinderblocks
– That is a lie.
– Fresh Prince came for his second post today. He did not break, so we presume he will be back.
– @peanutbutter was a no-show. I cried a little.
– Olaf and Johnny Utah almost kept up with Maximus and YHC, but we had a second block advantage. Basically it means they were CRUSHING it.
– Trucker only complained a little.
– That is a lie.

This is my report.

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Chute the Ladder

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WARMUP: Mosey, SSH, IW, HW, yoga, mosey, Shoulder Tap, Peter Parker, Parker Peter, yoga, bear crawl

THE THANG:
We moseyed around and hit two circuits. Also did a bear crawl, some wall sits, Australian Mountain Climbers, BTTW in there along the way.

Ladder Circuit
(we got this one in 3 times):
50 mountain climbers (left and right is one)
40 jump squats
30 flutters
20 jumping lunges
10 hand-release merkins (in cadence)

Pull-ups and Burpees
(only did this one once at the WEP playground)
5 pull-ups (called up and down from a dead hang)
10 burpees (6-count done in cadence)
4 pull-ups
8 burpees
3 pull-ups
6 burpees
2 pull-ups
4 burpees
1 pull-up
2 burpees

MARY: Happy Hour called some LBCs in cadence. Rebel called a 6-inch hold with crunches.

ANNOUNCEMENTS:
4/30 convergence & invergence
Welcome FNG: Peanut Butter
Welcome PAX from F3 Chattanooga: Toe Jelly.

NMM: Remember who is at the center of your concentrica. It ain’t you. And it ain’t the PAX around your either.

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Brisket Block Party

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WARMUP: mosey to parking lot across from police station. In cadence of brisket, ribs, chicken did windmills, hillbilly walkers, imperial walkers and burpees(OYO)
THE THANG: Made our way to downtown for the light poles. There are 16 light poles are you travel up Main St on the left hand side. First trip up was lunge walk with 2 squats with calf raise at first light pole. Then 4,6,8 etc until we hit 32 squats with calf raises.

Short mosey around to get back to the bottom of the hill and this time duck walk to the light poles with 1 hand release merkin at each light, increasing the number by 1 until the 16th light.
MARY: flutter kicks, big boy sit-ups, leg lifts, American hammers (in no particular order)
ANNOUNCEMENTS: blood drive coming up and convergence/invergence on 4/30 at WEP
COT: stays in COT.

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Beach Bods

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WARMUP: started off with a disclaimer and quick mosey to half wall on south side of N White St. SSH/PICKERS/MTN CLIMBERS/WINDMILLS, we then moved over to wall for a wall sit progression where one pax bear crawl across parking lot and back while rest of us sit, each round more difficult ending in toe raises and arms out during sit.
THE THANG: short run to playground for the THANG, AMRAP Cindy CRAWFORDS, goal was 10 rounds, we made it through 5 or 6, 5 Pull-ups, 10, Merkins, 15 Squats, 20 swing crunches, 25 calf raises. Next we did Indian run with a single burpee, got halfway around WEP then had to bee- line to veterans for MARY And COT
MARY: Flutters for 2 minutes
ANNOUNCEMENTS: lots going on, read newsletter
COT:

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12 Days of “Its Not April Yet”…

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We left the parking lot and moseyed our way towards WEP with a quick stop along the way for some SSH (more than intended since Bobber had to run back and turn his lights off and we had to do them until he returned… ALA high school sports style punishment), Imperial Walkers, Hillbilly Walkers, Moroccan NightClubs, Windmills and also a quick set of Cherry Pickers at Bobbers request.

Once we arrived at WEP there happened to already be a board of pain there with the workout listed

1 x Kraken

2 x 10 Second All Gore

3 x Burpee

4 x Merkin (4 count)

5 x Calf Raise (4 count)

6 x Derkin (4 count)

7 x Moroccan NightClubs in Squat

8 x Monkey Humpers (4 count)

9 x Flutter (4 count)

10 x LBC

11 x Jump Squats

12 x Side Straddle Hops (4 count)

 

We then moseyed back to the start and closed in a COT

A great time was had by all

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Gettin’ Lazy

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11 PAX showed up for this block party

Disclaimer then mosey to the front of the WEP amphitheater for a warmup

SSH, Windmills, IW, MNCs, Merkins all in cadence although much mumblechatter drowned out the counts

Lots of houses to visit during the block party, better get to it…

 

House #1

It looked like we had a lazy bunch this morning so we went with a Lazy Dora 1 2 3

partner 1 performs exercise while partner 2 “rests”

Merkins – partner 1 – 10 Merkins, partner 2 – “rest” in elbox plank position – swap and repeat until 100 reps complete

LBCs – partner 1 – 20 LBCs, partner 2 – “rest” in laying 10inch leg raise – swap and repeat until 200 reps complete

Squats – Partner 1 – 30 Squats, partner 2 – “rest” in Al Gore – swap and repeat until 300 reps complete

The mumblechatter subsided rather quickly here- like I said, lazy bunch out this morning.  The one comment I did hear had something to do with “I wish we were running”

 

House #2

Ask and you shall receive – Indian Run around WEP loop (x3)

First Loop – last runner drops off and does 5 Merkins then sprints to front of line

Second Loop – last runner drops off and does 5 Squats then sprints to front of line

Third Loop – last runner drops off and does 3 Burpees and then sprints to front of line

 

House #3

Bear Crawl from North Side of field to the Playground (about 2 street blocks)

Jack Webb style progression – 1 Pullup – 4 Monkey Humpers, 2 pullups – 8 MHs, 3 – 12, 4 – 16, 5 -20

 

Running low on time so we moseyed back towards CoT with time for one last stop

House #4

Hill sprint up Massey St

 

Gathered back at CoT right at 0600

 

Appreciate the chance to lead the group, Thanks Kermit

 

 

 

 

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3-1-22: 3 lessons, 3 stations

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YHC took a call up on the schedule to kick off March.  20 decided to converge east of the peach stand.  Three lessons were shared from Seneca and a few exercises were called.

COP – After the pledge, a mosey to Kimbrell’s for COP – squats, people’s chairs, windmills, seal jacks, and burpees sprinkled in got everyone warmed up and on to station #1.

Lesson 1 – “Train your body rigorously so it is not disobedient to your mind”

Station 1 – 10 burpees upon arrival.  7’s to follow – kraken burpees at the top of the circle with squats at the entrance of the circle.  PAX returned to the top of the circle to confirm the lesson was learned.  It was. From there, we moseyed to…….

Lesson 2 – “He who is everywhere is nowhere”

Station 2 – PAX paired up completing a 4 corner, 2 round circuit 5-10-15-20 – burpees, merkins, squats and seal jacks.  Upon completion, 5 more burpees to ensure the lesson was learned.  It was.

Lesson 3 – “Happy is he who makes others better”

Station 3 – flutters in cadence, LBC’s in cadence and a mosey back to COT.  Early arrivers did a few burpees to finish out and a few abs – geometry class brought us to 0600 and COT.

Announcements were shared, prayers were offered and praises were given.

NMM – 3 takeaways to expand on the lessons learned:

1 – Rigorous training enables us to be durable as leaders in our homes and communities.  We are better equipped to handle life’s challenges and keep a calm and clear mind when our bodies are strong.  Our mind and spirit require the same training.

2 – The person who feels busy may find themselves living the life of a hamster on a wheel – in a sense, being everywhere, but nowhere.  Are we setting routines that allow for avoiding that trap? Our world is great at distracting us.  We are equipped to mitigate that through our disciplines, our training and how we apply it daily.

3 – Helping others improve in their journey expecting nothing in return is the ultimate gift of impact.  As leaders, we are called to give away what we know in the pursuit of helping others seek advantage.  The feeling of knowing your effort inspired or encouraged someone to go further, work harder, apply themselves more, etc. brings about a joy knowing your work as a servant manifested itself positively in others.

My thanks to Kermit for the call out and the opportunity to lead a fantastic group of HIMs.  I am grateful to start the day (and in this case) month off on an advantageous foot.

Keep going!!!

Cyclops

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Sometimes you got it

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…and sometimes you don’t.

Two guys pulled into WEP’s lot.  I checked the “find a workout” tab on f3thefort.com and saw WEP’s address (but I did not check the “schedule” tab, which said Veteran’s Park).  My mistake.

We launched, did a warm up lap and then: SSH (12x IC); Windmills (10x IC); Imperial Walkers (10x IC)

Then into the main event:
Seven of Diamonds:  Four cones making a loop with a total length of about 1200 feet.  At each cone you do the exercise/count noted then run to next cone and do same exercise/count, repeat until back at the first cone, then transition to the next exercise.

7 burpees
14 Merkins  <<at this point, the crew from Veteran’s Park came running into WEP.  We converged for a total of eleven pax and continued.
21 SSH
28 squats
21 Bobby Hurleys
14 Carolina Dry Docks
Began to run out of time, so whole group ran to Veteran’s Park for COT.

Got in just over 2.5 miles.

NMM:
So got the location wrong, got a cadence count wrong, said the D2DB10K was on a Friday, and forgot myself in Name-o-rama.  What a comedy of errors.  Oh well, even Babe Ruth struck out 1300 times.

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