Did they build this school in a hole or something? I felt like I was nearly swimming through this workout… my lungs felt sweaty by the end… It was gross and glorious.

The Pax were promised Gladiation, so I did my best to deliver. We needed something that would work our whole body and have a good amount of cardio, so here’s what it looked like…

The Thang:
A quick lap around the bus loop with some dynamic stretching (knees to chest, toy soldiers) and over the curb to the back parking lot to circle up for a quick warm up: Windmills, Imperial Walkers, Moroccan Nightclubs, Merkins, Squats… usual fare. Everyone looked a little sad when we hadn’t done a single SSH, so we threw in a few of those at the end.

Mosey over to the parking lot facing “Spidey’s Wall of Sadness” as I now refer to it…
Pax split into two groups, 1s run across the lot, climb over the wall, tag the school and come back. 2s are doing LBCs while they wait. 2 rounds of that, then repeat for 2 more rounds with flutters. I love/hate that wall, so we’ll come back to it later.

Mosey back around the back of the school and stop at a light pole way back behind the short track and playground. Group 1 runs for 2 light poles (unless you’re Mission Impossible – then you can’t seem to make up your mind) and back while Group 2 does an exercise with INTENSITY. It’s an AMRAP sort of situation, but Pax were challenged to get at least 20 reps in of each exercise before the other group got back. Then you flapjack and move to the next exercise.
The exercises were:
– Squats
– Mountain Climbers
– “T” Merkins
– Squat Jumps
– Shoulder Taps
– Lunges
– Merkins
– Side Straddle Hops
After we were done, I asked everyone who hated what we had just done to raise their hand. A few hands raised. Then I asked who loved it? A few different hands were raised, but a significant number of the same hands were raised. So many of us hated & loved it all at once.

Then we moseyed back to the wall and brought it close for a “Cake Boss” moment. Life sometimes is like that workout, we both love and hate some of the tough things that we are asked to do, but whether we loved or hated it isn’t as important as whether or not we DID the hard things. Sometimes, it’s incumbent upon us to simply DO what is before us. We don’t have to love it, it doesn’t have to be easy, we just have to DO it.

Then it was back over the wall, tag the school, run back to start and do 5 burpees OYO. Then we ran it back to COT.

NMM:
That was as sweaty a workout as I have had in a long, long time. My bones were sweating…
As we ran to the light poles at the back of the school, I intended only to run to one light pole initially. But as we headed to the first light pole, Mission Impossible took off like a rocket, and mostly to mess with him, but partly because the first pole felt too close, I waited until he turned around to head back before calling an audible to run to the second light pole. I like keeping some guys on their toes… Then I did it two more times… Silly Rabbit…

Helmet, out.

7 men showed up on Tuesday morning, May 30th, 2017 to do some work.

Mosey to light posts

Warmup

• 35 side straddle hops
• 13 double count merkins
• 30 Moroccan NCs
• 30 low slow squats
• 30 mountain climbers

Mosey to road arrows

The Thang

PAX would start at the first arrow and do the following at each set of arrows (14 sets total) and the run back to the start:

• Merkins x10 for first 7 sets, x5 for last 7
• LBCs x10
• burpees x2
• squats x10
• dips x5 for first 7 sets, x10 for last 7
• calf raises x10
• flutters x10 single count

Mosey to COT

Announcements

• Need for Speed Fundraiser
• Colombia Mission Trip Fundraiser

Prayer Requests

• Prayers for Seacrest’s daughter
• Prayers for Ginsu’s friend’s marraige

11 pax rolled in to the Colosseum on this sticky morning to get their Tuesday started off right.  I was excited to Q at the Colosseum because there is so much potential to inflict pain at this AO.  For once I was having trouble trimming down the weinke instead of coming up with material.  As I rolled in with 5 minutes to spare and saw one car I thought the rain might have scared some guys away.  However, we were greeted with a break in the rain (Does it even matter if it rains?) and then a steady stream of cars rolled in right before kickoff.  No FNGs in the house so a brief disclaimer given and we were off…

Mosey to COP at the basketball lot with side shuffles, butt kickers and high knees thrown in

COP – SSH x 25, WM x 10, Squats x 20 with 10 count hold, Mountain Climbers x 20 hold position to 6″ twice to Peter Parkers x 10 to 6″ one more time, IW x 15,

Morrachan Night Clubs x 50 as we moseyed to “the wall”

10 dips from the top of the wall in cadence (Not sure what to call them but they were awful) – rinse and repeat

Moseyed to front of middle school for the main course.

Run a lap of carpool lane, 10 3-merkin burpees (Wide arm, regular, diamond before back up), 10 step ups each leg, 10 CDDs. Run another lap.  9 of each exercise. Run a lap. 8 or each etc…(We made it to about 5.  MacGyver made it to 4 #Beastmode)

4 Minutes Of Mary and mosey back to COT

Moleskin: Today was rough.  Lots of grunting and little mumblechatter.  And we only made it through a little over half of the main course.  I didn’t know half of the pax this morning that posted.  But the great thing about F3 is even though you may not know someone, you already feel like brothers out there in the gloom and discussing topics you may not normally explore with other people you come in contact with on a given day.  Thanks for pushing me physically, emotionally and spiritually.  I look forward to posting with these guys again soon!  And TClaps to Nomad for giving it away in Cincy this past weekend!

Announcements: Read your newsletter with lots going on, CAH float down the Catawba, Bowling Tourney 6/10 to raise funds for Colombia Mission, Hog&Coyote

Prayers: Victims and families of Manchester attack

Thanks Seacrest for the opportunity to Q such a great AO! Until next time…

Sir Topham Hatt

20 at The Coliseum on a warm Tuesday morning.

1 FNG and 19 others had no idea what they were in for, only that a beatdown was promised. Disclaimer given and off we went.

The THANG

Mosey run around the elementary school car drop off line with butt kicks, high knees, toy soldiers and a plank series as we waited on some late arrivals. Mosey to the middle school bus lot for COP:

20 x SSH
10 x IW
10 x Windmills
10 x Cherry Pickers

On to the Main event – DoraBLIMPS – Partner one runs down and back in bus parking lot while partner 2 does the exercise. Keep switching until the following exercises were complete:

100 Burpees
100 Lunges (each side)
100 Inch Worm Merkins
100 Moroccan Night Clubs
100 Plank Jacks
100 Squats

Once done complete ab exercise of your choice (mostyly LBC’s)

Mosey back to flag for some more Rosalitas and Dying Cockroach.

COT and BOM

Moleskin – Thanks to Seacrest for the opportunity to lead this morning. Keep posting and keep and getting better!!

Longshanks out!!! (mic drop)

I like Qing at the Colloseum because it makes it painfully apparent that the more people you have, the more clear you have to be in your direction.  The more hesitation and miscommunication, the time loss seems exponential.  Also, make your plan scale-able.

Warmup

SSH, Windmill, Merkin, Peter Parker, Mountain Climbers

Thang

Duck Duck Goose (while I made up random exercises in my head, because I had only expected maybe 10 guys, but it was 20)  – this was the lack of direction on my part…

Next was Dora with 100 squat jumps, 200 merkins, 300 russian twists.  Range of motion is the most important thing in my book.  If you modify a merkin, go to your knees as long as you are still hitting your chest and then locking your elbows.  On squat jumps, the heel of your palm should hit the ground while your back is straight as possible and you are looking forward (then jump and touch the ceiling).  FORM OVER FREQUENCY!  but what do I know…

Next was wall sits with arm raises, B2W, then another sit and jailbreak to COT

Moleskin

Prayers for the logistics of the F3 Colombia trip (sign up for bowling), prayers for Assassin for a quick recovery, and most of all prayers for all the unspoken challenges in our life and that we may face them all the while bearing Fruit.

HAPPY 37th BIRTHDAY, GINSU!

Yay Tuesday!  Amiright?

This morning was an exercise for the OCR. Mainly Burpees cause lets face it, thats what we’ll be doing at some point.

Warmup: SSH, Windmill, Hillbilly’s, Slow Merkins (Slurkins?)

The Thang:

Mosey over to half wall for details.  Exercise, on command of “Right” – arms locked with right foot on wall, “Down” – chest resting on top of wall, “Left” – arms locked with left foot on top of wall

10 sets of Right, Down, Left, Down –  then 1 min wall sit + 10 count
10 sets of Right, Down, Left, Down – then 1 min wall sit + 20 little baby arm circles
10 sets of Right, Down, Left, Down – then 1 min wall sit + 30 air presses

Next mosey to front of Elementary for a Dora (you and partner finish cumulative exercises while one partner is always running)

100 Burpees, 200 Merkins, 300 Squats

A burpee is physically (as in physics) the most work (force * distance) you can do.  So doing burpees followed by running is always a test of the system.

I never said this is the hardest workout ever.  I simply stated that if you made it through, you can do just about any boot camp.  You should now get a 35lb kettlebell and join me on Friday at the Hive.

Moleskin

Always feel fortunate to lead.  Thanks to Ginsu for his words.  Till next time brothers.