Temps were thick, but the stench and pain was thicker.
Multiple warmups and we moseyed.
Jack Webb: 4 Bears 🐻 Crawls and 1 CDD ⏯️ 40 Bear Crawls and 10 CDDs
Indian run around the track where each PAX did the following.
20 Merkins
20 Squats
20 V Ups
Back to COT for some Mary.
JWow
WARMUP: SSHs, Imperial Walkers, Windmills, Merkins, Plank, Superman in puddle, Peter Parker, Parker Peter.
THE THANG:
Dora-ish workout
50 Man Makers , partner runs loop around parking lot, flapjack
200 squats, partner murder bunny mosey to cone and back, flapjack
300 Flutters with block press, partner runs loop around parking lot, flapjack
200 LBCs, partner murder bunny mosey to cone and back, flapjack
150 Curls with block, partner runs loop around parking lot, flapjack
Finished with burpees no block, partner murder bunny mosey to cone and back, flapjack
Good prep work for Iron Pax Challenge…Great job guys!
WARMUP:
Poppins started off with a quick warmup, 50 SSH, Windmills, Cherry Pickers, some other stuff, Plank, Merkins and some yoga stuff
THE THANG: I started it off with a mosey to the back playground where we did a crowd pleasing Dick Webb, got up to 8 RDS, then we did a quick tabata at the nearby park benches. Part 2 was Mainframe leading us to the parking lot in the back where we had to do a series laps around the lot with various leg exercises including burpee broad jumps and then a bear crawl and crawl bear activity from the lines in each space over to the line opposite side, 6 rounds.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Was held
WARMUP: Short mosey
SSH
Imperial walker
Windmill
Arm circles
Merkins
Honeymooner and downward dog
THE THANG:
Pyramid workout with pull ups, LBCs, merkins and jump squats. Progressing in reps to 3-10-10-10 to 6-20-20-20 to 9-30-30-30 to 12-40-40-40 and then back down. Mosey over to back of the school parking lot with a Jacobs ladder with burpees on one side and bomb jacks. Heading down lunge walk with a squat every 4th lunge adding a squat rep each time through YHC had intended to do more but ran out of town. The pax were disappointed. We closed out with announcements, prayer requests and COT Thanks Poppins for the opportunity to lead
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Convergence warmup
THE THANG: convergence thang, all the things
MARY: think we got a couple in
ANNOUNCEMENTS:
COT: was held
WARMUP:
– SSH x50
– Burpees x5
– Imperial Walkers x10
– Merkins x10
– Moroccan Nightclubs x15
– Mosey from the parking lot around the front of the Middle School and then to the parking lot by the football field.
THE THANG:
Ladder workout starting at the entrance to the parking lot:
– 6 Burpees
– Run around the side of the playground and then into the playground to complete 1 pullup.
– Run back to the start for 5 burpees
– Run back to the pullup bars for 2 pullups
-Continue the series until finishing with 6 pullups at the pullup bars
Mosey back to the main parking lot and eventually to the back of YHC’s truck to access the hell pavers.
Escalating rectangles:
3 rounds with an exercise for each corner of the rectangle. All exercises are 20 count.
Exercises:
– Curls
– OH Press
– Bentover Rows
– LBC with arms extended with the block overhead
Rectangle (small)
– Start of the far corner of the parking lot closest to the street and picnic tables
– Station 2 is right after first large island of grass separating the sections of the parking lot.
– Station 3 is after crossing the width of the parking lot to the small road
– Station 4 is the last corner of the rectangle down the small road
Rectangle 2 (medium)
– Station 1 is the same start point.
– Station 2 is at end of the full length of the parking lot
– Station 3 is just passed the end of the lot we park in on the small road
– Station 4 is the same last point as the first round
Rectangle 3 (large)
– Station 1 is the same start point
– Station 2 is the same as rectangle 2
– Station 3 is next to road barriers by the kindergarten playground.
– Station 4 is by the main entrance to the elementary school
– Finish at the start
MARY:
Only one minute remaining:
– American Hammer x 15
– Big Boy Situps x10
Thank you Poppins for the opportunity!!
Warmup:
15 rounds
30 seconds work 10 seconds rest
15 Merkins and 15 LbcS
Quick Michael Phelps Cool down and then moseyed around the elementary school circle to the base of the hill.
Did a EMOM where every minute on the minute we’d run up the hill and then after another minute would run back down the hill. Repeated until all Pax finished these exercises:
25 HR Merkins
100 Squats
150 2- Ct Flutters
50 Diamond Merkins
Run to Elementary School got to the far end and did the following:
30 Seconds work 10 Seconds rest
SSH
High Knees/Jump Rope
Imperial Walkers
Catalina Wine Mixers
X2 Rounds
Run back to COT
Did a Jack Webb of Big Boy Situps with Freddy Mercury’s
This took us straight to 6.
Big question today for the Pax to mull over is “what’s your black diamond?” What’s you big challenge and how do you overcome it?
Thanks to Poppins for the lead!
Take care everyone!
WARMUP: Wind Mills, Imperial Walkers, SSH – all fairly slow(ish)
THE THANG: Quick overview of the plan. Followed by execution of the plan.
Run an unknown distance.
5 Burpees
10-12 reps of a core exercise
Run
Repeat
In some cases, we were able to incorporate pull-ups.
MARY: Throughout
ANNOUNCEMENTS: Upcoming “K”onvergence
COT: Yes
Black Diamond Month
WARMUP:
101 SSH (went till someone quit)
20 burpees in cadence
20 Imperial Squat Walkers
Planked up to list some of the ways I’m currently failing. This would be a recurring theme for each PAX to share how they’re screwing up. My two are currently a lack of kindness in dealing with my sons, and relying on being good in the moment so I forego preparation. I haven’t fully prepared for something in quite a while.
We then ran a pretty fast mile, and finished with 20 Cossack Squats in cadence
THE THANG:
Grouped up facing a long string of 22 parking spaces. We bear crawled the length of the lot stopping for either merkins or squats (individual’s choice) at each space. The rep count added 1 each time. This was tough, so we crawl bear back to the start, only for me to call some yoga and then we simply mosey away. Sometimes the fear of having to do it all over again is worse than what actually happens next.
Went to the playground for partner Dick Webbs (1:4; pull-up:merkin). Only got one round for each partner while the other took a lap. I told the PAX to keep track of their numbers, because numbers matter! But what did we do with the rep counts? Nothing. Because the only numbers that should matter to you are the ones that you care about and that you find add an advantage to your life. Don’t believe what someone else tells you SHOULD matter.
On the way back to COT, we hit the picnic bench collection (where the elementary kids had left enough gear and water bottles some PAX questioned whether the rapture had happened and we just didn’t know it) for Bulgarian Split Squats
At 0600, PAX were reminded that every F3 workout should focus on 3S2T (Speed, Strength, Stamina, and Mental+Physical Toughness). You can’t work on your stamina until you’re already tired. So after 0600, we did some more fast SSH in cadence. (For the record, we still ended COT around 0607. We gotta get kids to school and ourselves to work.)
ANNOUNCEMENTS: Bethel Men’s Shelter tonight! Next date is 6/1
COT: Moment of candor, I struggle with how to make the workout harder, because I try to make it challenging every time I Q. I even read back over this backblast and considered repeating the whole workout: https://f3thefort.com/2019/02/21/black-diamond-3-at-the-ranch-get-some/ But no amount of working out hard will makeup for ignoring your wife when she needs you, constantly prioritizing work over your kids, or BSing your way though something you could have crushed with focused preparation. So, that was where the black diamond took us this morning.
An honor to lead the group that showed this morning. Thanks Poppins for asking me to lead. Keep up the great Site-Q work!
WARMUP: 48 SSH and some stuff
THE THANG: Lots of 4’s, 8’s and 48’s. Got some hips in there too, they don’t lie, especially when the exercise arrives in the middle of the work out.
ANNOUNCEMENTS: Need some Star Wars nerds to help out at the Men’s Shelter next week (see Poppins). Some great stuff is happening at AO’s all around the Fort.
COT: Prayers for marriages, healing for Luka, peace and healing for Grassy’s M, health for person in Sasquatch’s life…