The year is halfway over…  I hope everyone is halfway to their goals for the year.

I was expecting this to be a light showing since Indepence Day seems to send everyone in vacation mode, but it was above “average” so I was pleasantly surprised.

Warmup: SSH, Jimmy Carters, Hillbillies, Good mornings

The Thang

Do each set of exercises then run a lap, add 5 to each exercise and run a lap
Row x10, dip x15, snatch x10
LBC x15, Russian twist x10 with bell, Russian twist x15 without bell, flutter x15
(The Russian twists were with feet locked on bleachers, going back as far as you can stand it)
KettleBall squat x10 (like a wall ball), curl x10, freddy mercury x15

To finish out time: Clean&Press x15 each arm, Arm protractor w/ bell

Back to COT.  Thanks to all the PAX that show up every week.  Every workout is a blessing.  I hope to see you next week.

4 men showed up to better themselves on a muggy Friday at The Hive. Having never spent any time at this location I was not well acquainted enough to do anything very creative with the landscape. That being said, I hope I was able to deliver a sufficient workout to suit the PAX.

Warmup:

• SSH x20
• Windmill x15
• Imperial Walker x20
• Little Baby Arm Circles x20
• Merkins (3 count down, 1 up) x10

The Thang:

• Mosey a lap around the parking lot
• 10 Kettlebell burpees OYO
• American Hammers x20
• Flutters x20
• LBC’s with bell x20
• Mosey a lap around the parking lot

Next Exercise was a “500”

• 20 Curls (10 each arm)
• 20 Dips
• 20 Calf Raises
• 20 Squats
• 20 Tricep Extensions
• Run to the far side of the parking lot and back (approx 200 yards)
• Repeat this set 5 times to achieve 100 reps of each of the 5 exercises

We wrapped up with a dealer’s choice workout. A PAX would call out an exercise and then run to the far side of the parking lot while rest completed the exercise. We completed 2 before the time ran out.

• Staggered Merkins – one hand on bell
• Kettlebell Swings

We had some quality mumblechatter and shared announcements and prayer requests. Thanks to the men for allowing me to honor of leading you guys.

-River Rat out…

The Thang:   Another steamy South Carolina morning when the Q rolled up right on time. It was another 50 shades of pain work out with the best workout music ever.   Olivia Newton – John did not make playlist. Nevertheless, this was a physical work out.  The PAX know how much I love pushing the rock, the more time with the kettle bell, the better.   After a quick mosey around the parking lot, followed with some windmills, Merkins and Morrocan Night Clubs, we were ready.

50 shades of pain is exactly that. You do 50 repetitions of each exercise with 150 yard run in between each exercise. The first tune out of the speakers was Iron Man. How fitting when you’re pushing the rock

50 KB swings

50 KB lunges

50 chest presses

50 Goblet Squats

50 Upright Rows

50 Concentration Curls

50 American Hammers

50 One legged dead lifts

50 Skull Crushers

50 KB Flutter Kicks.

as with all of my workouts that I lead recently, I’m ending it with the Glute Midius’s burn out.  It is a series of seven exercises designed to strengthen that muscle which dramatically increases hip and the alignment. It was pioneered by Dr. Peter Attia  Who in addition to being a doctor is also a long distance performance athlete. The best quote that captures the true burning pain of this exercise was uttered by the Site Q, “My side ass really hurts right now”.  After some announcements and uplifting our F3 brother Cheech’s Family, Airborne led us out.

So nobody ever wants to Q the day before a #CSAUP #HogandCoyote2017

I always get offered those days…and I did not disappoint…I said it would be easy…and it was…

Disclaimer

Running…#mumblechatter

Run to flagpole, Pledge in cadence

Attempt at #COP…more mumblechatter…nexercise…scratch that…scratch this…

Much more running, several funny stories, a yoga segment, laughing, and we were about warmed up.

Run back to KB

Partner up, hold your partner accountable

Cycle of exercises, 7 reps, run across the parking lot as a team, 3 times, and for a total of 21 reps

More mumblechatter…more stories…more laughing…

Not the most difficult Q from me…outstanding fellowship and just what I needed

COT/Prayer or Praise/BOM

Appreciate the invite to Q,
AYE!
CSPAN

Week 23 of 52, so you should be 44% complete with your goals for the year…

Warmup

SSH, Windmill, Hillbilly

The Thang

Mosey to the drag strip.  Stephen Curry’s (kettlebell lunge + pass through) for 25 yards with each step on command (so you have a short static hold at the bottom of each lung), sprint to the wall (another 75 yards). Monkey Row x10 EA, Snatch x10 EA, Curl x10 EA
Repeat

Next is a drop set (easier version of same muscle groups with more reps).
Stephen Curry’s for 25 yards and sprint 75. Upright row x15, Clean&press x15 EA, 2H Curl x15
Repeat

Russian twist x10
Flutters x20
Al Gore’s with Bell calf raises x20
Repeat

Moleskin

Be safe while traveling this summer.  Be aware or road conditions, construction, weather, etc…

Exercises were done, words were spoken.  The one thing that stuck out was a discussion on diet.  If you do F3 exercises (especially ones that are geared toward strength with less endurance) you are going to build muscle mass.  So you could just end up gaining weight.  If you want to elevate your level of fitness (and “look better naked” as some meme’s would put it), you have to change your diet.  Me personally, I eat nothing in the “grass” family.  No wheat, rice, corn, oats, bamboo shoots, sugar cane.  I only drink water, hot coffee/tea, and wine.  I didn’t adopt this diet for any aesthetic reason but other health issues. I’m not recommending anything just saying this is what I’ve found improves my life.  “Test everything, hold fast to what is good.”  1Thes5:21

This was a butt kicker…

Deck of death

Hearts – Bog Os
Spades – Swings
Diamonds – Snatches
Clubs – Curls
Face Cards – 10 Russian Twist

Barely finished… There were two laps around the parking lot at some point… I’m pressure sure my arms didn’t move while running.

Typical warmup SSH, Windmills, IW

Mosey to the paved path with the half wall between buildings.

10 burpees – Curls, Snatches, Squats …repeat
10 burpees – wall sit with holding bell, then Balls to walls with shoulder tap …repeat
Lunges on command for 20 yards, 40 yard sprint jog back…repeat

Shoulder taps while balls to wall got some grumbling but everyone got through it.  It just looks hard…

Mosey to the patio

10 Burpees – Swings, cleanpress, russian twists

That’s all she wrote!

I’m catching up on backblasts so here we go.  For this one, Peabody was supposed to Q but he didn’t show up so we did a little duck, duck, Q…  Not really sure what happened, but Quack Attack hogs time, and Fire Marshal Bill is a good student.

One random thing that did happen that day… Airborne forgot his bell the previous week and some dude showed up at the end of the workout asking if we left one.  #faithinhumanity

4 HIM rolled up to The Hive this AM, although YHC had promised plenty of burpees.  Actually, 3 showed up…and Peabody rolled in around 0530.  I later learned he was having issues with his dog coming inside, so now we have that excuse.  He didn’t want to share that story with the PAX!  He jumped in and immediately started making up for missed burpees.  Good work Peabody!

We started off with 5 burpees and then a nice warmup jog.

COP:

In cadence.

WM x 10

Squats x 15

Merkins x 10

MC x 15

The Thang:

4 Corners:  Open up each corner with 5 burpees and close with 5 burpees.  Do the for exercises written in chalk in between.

#1 – 10 Curls, 10 OH Presses, 10 Squats, 10 Sit ups

#2 – 10 Concentration Curls, 10 Tricep Ext., 10 Clean & Press, 10 American Hammers

#3 – 10 Hammer Curls, 10 Lunges, 10 Chest Press, 10 LBC’s

#4 – 10 Curls, 10 Dead Lifts, 10 Flies, 10 Sit ups

Rinse and Repeat with a few modifications.

Circle of Abs

Flutters IC x 15

Box Cutters IC x 15

Single Leg Box Cutters IC x 15

Dying CR IC x 15

COT:

Continued prayers for PAX with health issues.  Praises for Assassin’s recovery and my daughter.

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Until next time…

Seacrest, OUT!