Category: Block Party

I think Beaker hit his head

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WARMUP:
0445 – 2 mile prerun
0515 – 31 SSH, 10 Imperial Walkers, 8 Single Leg RDLs

THE THANG:
1st circuit:
-10 squats
-10 lunges (SC)
-10 jumping lunges (SC)
-10 jump squats
up and down the hill twice.
x5 rounds

2nd circuit:
10 big boys
10 Peter Parker’s (DC)
10 leg raises
Up and down the hill
x4

Ended the last 10 minutes with some kinda Broga and light stretching

MARY: check above
ANNOUNCEMENTS: newsletter
COT:

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Walk like your favorite Bear or Crab!

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WARMUP:
Ran up that big ole hill
SSH
Imperial Walkers
Hillbilly walkers
Cherry Pickers
Moroccan Night Clubs
Run back down big ole hill

THE THANG:
Part I: First Baptist Parking lot, stop at each island
Do this set 3x
5 reps burpees
10 reps merkins
15 reps jump squats
20 reps WWII sit-ups

Mode of Transport between islands:
1st time – Cubbie Crawl
2nd time – Crab Walk
3rd time – Lunge Walk

Part II: relay races
Team planks until your turn

Part III: Print Shop
Dora, 1 set
5 x pull-ups
5 x dips
1 trip down the monkey bars
LBCs until your partner returns

MARY:
Plank out to Ram Jam with Merkins on “Bam-a-Lam”

ANNOUNCEMENTS:
Bourbon and BBQ this Friday
Convergence on Thanksgiving, 6:30 at the Ranch

COT:
Named Cobbler!
We recited the 5 rules of F3 for Cobbler’s (and some of our own) benefit 😀
I brought up how I’ve had a Whetstone for 3 months and it has really helped me find more consistency with posting. Can’t wait to dig deeper and keep accelerating!
Had a moment of silence so men could pray on their own.

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Halloween Fears

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Kept ’em moving.
Used a pretty standard warm up:
SSH
IW
HW
Merkins – slooooow cadence
Some yoga

Stopped for pull-ups (Print Shop)
Stopped for wall pull-ups (Springs office building)

Did some unaided pigeon lunges

Made it to the WEP hill for 7s
Burpees and Bombjacks
Reverse bear crawl up the hill
Reverse lunge down the hill

This was hard. Dark Helmet bat flipped

Stopped for Bulgarian Split Squats (Pike Electric)

NMM:
Asked guys during the workout what their biggest fears were. Among the answers were: not leaving a legacy for our family, recurrence of disease, mental health issues in our kids.

Love being in a space where we can work on being high impact men and share what is authentically on our hearts

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FNG x 3!!!

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Nice Chilly morning here in the Gloom where we were blessed to have 3 FNG’s here at Block Party

Started the Disclaimer a little early but for the sake of the FNG’s it gave us an opportunity to go over the 5 core principles of F3.

Warmup:

5 MNC’s
25 Burpees (at this point Saw Dust rolled up)

Mosey to the First Baptist Parking Lot

Did 20 LBC’s IC while we waited for the 6.

Lined up facing the Church and did the following:

25 Merkins
25 Squats
25 Flutters
Run to the sign of the Church and back.

4x

After we were all done we talked a little about Our Mission at F3 why it is we do what we do with a focus on our community leadership.

Moseyed up the hill over towards the print shop. Stopped on the road and did 20 Freddy Mercury’s while we waited for the 6.
Once they joined us we did 10 Imperial Walkers IC

Moseyed some more over the railroad tracks to the sidewalk where we waited for the 6 and did 15 HR Merkins.

Once they Joined we continued towards COT on the Sidewalk briefly stopping to do 1 burpee by the F3 Scarecrow.

Once we got back into COT. Did 10 Hillbilly Walkers until the 6 came in.

Talked about the Creedo of F3. Then we began our last major part of the workout.

10 Minute EMOM (with 11’s)

Every Minute on the minute we would do 11 reps of the following 2 exercies in this pattern:

1 Burpee – 10 Toe Touches
2 Burpees – 9 Toe Touches
3 Burpees – 8 Toe Touches …..
Until…..
10 Burpees – 1 Toe Touches.

During our “rest” we went around the circle and talked about our names…why we got them then talked about how F3 has all made us better, physically, mentally, and spiritually.

This took us to 5:58 where I played a little bit of Superman/Bananna.

During COT we again talked about the meaning behind the Names we all get and what we keep coming back to F3 for.

Great to see the new faces and great to see this site accelerating!

Until Next Time!

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178 Year Anniversary of The Naval Academy

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It was a cool crisp morning in the Fort but fear not, the mumble chatter kept us warm.

Quick warm up and we mosey 10 feet over to the field behind the AO.

Gave a quick history of the founding of the US Naval Academy by historian, educator, and secretary of The Navy George Bancroft. It was founded on 10/10/1845 in Annapolis Maryland to improve unsatisfactory methods of instructing midshipmen.

Thang:
10 Burpees (October)/10 Flutter (10th Day)/18 Squats & 45 Monkey Humpers (year of pain). Mode of transportation was a Yog (Soft J).

We did:

– 80 Burpees
– 60 Flutters
– 72 Squats
– 90 Monkey Humpers

Moseyed across the street to the hill of pain for some 7’s with a bear crawl as the mode of transportation.

– 6 Kraken Burpees
– 1 V-Up

Back to COT for announcements, prayers, and praises.

-JWOW

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Worked to silence

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WARMUP:
– yes and various with some mosey
THE THANG:
– jack webb: 1-4 push-up and LBC
– hill repeat dora: 100x big boy / 200x squat / 300x American hammer
MARY:
– airborne hip flex
ANNOUNCEMENTS:
– read newsletter
– bier-ruck on 9/28: 6@6for6
COT:
– was held

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Smokin Modification

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Strawberry Pickers, and Broga
THE THANG:
3 Rounds of (10) Burpees, (20) Lunges, (30) Shoulder Taps, and (40) LBCs
Mosey to Church parking lot to perform 2 Rounds of the Cheese Shredder
Ran to the Print Shop for 3 Rounds of (5) Pull-ups, (10) Dips, and (20) Big Boy Sit Ups. Ran back to COT
MARY: American Hammers, Hello Dollies, Flutters, and Box Cutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Block Party at Block Party

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Eight men showed up on a humid morning, some stayed up late watching football. This morning everyone would win. Simple loop around the downtown area. Four stops with exercises at each one.

1. Pharmacy – Plank Jacks (10 reps)
2. Parking lot after Rail Bridge – Hand Releasee Merkins (10 reps)
3. Gazebo – Bobby Hurley (10 reps)
4. Memorial Park – Man Makers (5 reps) Cinderblocks, Sandbags, and Kettle bell were available for this stop.

After each lap, we added 1 rep count to each stop. Most got 5 to 6 rounds before time expired.
Great job by all!

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Is eight enough for a party… it was today at Block Party

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8 at Block Party for some time in all three Fs… The humidity was @ 100% and even though water wasn’t falling from the sky there were plenty of sweat puddles!

Mosey to the top of the hill for Warmup

  • SSH (25)
  • Imperial Walkers (15)
  • Windmills (10)

Mosey to the bottom of the hill for suicides x2 (even though Dark Helmet wanted to do another round)

  • Start with 10 burpees
  • 1/3 up hill running backwards
  • 2/3 up the hill running with side-shuffle
  • 3/3 (all the way) up the hill sprinting

Mosey back up the hill to the wall pair up

  • Wall up/ muscle ups with a 50 LBC as the timer x3 rounds
  • Wall Sit with 20 merkins down the line

Mosey to step wall in the court yard

  • Round 1 – 20 step ups, 20 dips, 20 derkins
  • Round 2 – 30 step ups, Max (or 60) dips, Max (or 30) derkins
  • Round 3 – 10 step ups, 10 dips, 10 derkins

Back to COT for 4 minutes of Mary.  It was a pleasure to lead, thank you for the opportunity.

CH out.

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Yes, we can play with those toys. But first, we must play with ourselves

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WARMUP:
9 motivators
Low slow squats
Merkins
Peter Parkers

Hill sprints x2

THE THANG:
Mosey to Print Shop
Obstacle course x2
Monkey bars. 1 Burpee for each bar you miss.
1 pullup at each pullup bar
10 dips on parallel bars

Station 1 – the timer
Run to flower shop and back. If you get back early pick up the 6. Scratch that. You WILL come back together. Today’s lesson is on checking your ego and serving your fellow man.

Station 2- pull-ups and dips
5-10-15-20

Station 3 – squats and lunges
5-10-15-20

Station 4 – Curls and Overhead press with the assortment of available gear
5-10-15-20

MARY:
Flutters and American Hammers

ANNOUNCEMENTS:
Bobber read the newsletter to us

COT:
A lousy excuse for a bed at the hospital while your wife is in labor

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