What time is it? 0515? Yeah… I’m still writing stupid stuff on these cones, so just give me a second. Hey, can you help me carry all this heavy crap over to the pullup bars? Thanks, fellas, you’re real gems… Yes, I know the AO is barely 1 mile from my house, but please remind me again…

Warm it up, Kris… I’m about to…
Jog down the hill to the back of the Elementary School and introduce the Pax to the loop they will be running later, then…
Windmills x 10
SSH x 20
Merkins x 10
Peter Parkers x 10
Parker Peters x 10
Imperial Walkers x 10

The Thang:

One Pax runs down the hill and around the 2nd island in the lot to the left and back up the hill (just under 1/4 mile). This guy is the timer for the rest of us (it took roughly 1 to 2 minutes depending on the Pax). Then the rest of the Pax rotate through the following stations:
– Block Burpee Press (35lb.)
– Flutter Kick with Sandbag press (50lb.)
– Cinderblock Overhead Press (35lb.)
– Sandbag Jump Squats (45lb.)
– Farmers Walk (35lb. ruck/35lb. KB)
– Pullups (unweighted/unassisted)
– Cinderblock Curls (35lb.)
Repeato until 0559.

NMM:
Last weekend, I participated in an event put on by F3 Isotope called The Delta. It was… well… awful… It was 6 miles of rucking and sandbags and pullups and pain, and by the end, I thought that I would NEVER do anything like that again. Then, of course, 48 hours later, my team had already convinced me that we would do it again next year. And THAT is probably one of my most favorite things about F3. I am constantly pushed beyond what I would do on my own. If I am going to be vulnerable, I’ve never had to work that hard for much in my life growing up. I”m not proud of that. I was kind of a spoiled brat, actually. Before F3 (and even now, more often than I’d like to admit), if left to my own devices, I’m not going to push myself very far beyond what I am comfortable with. That all goes out the window, though, when you have committed to 3 other men that you will be at a certain place, at a certain time, to do a certain really stupid thing. Simply put, we are better together, and that is that. Thank you, brothers, for freeing this SadClown…

Helmet, out.

The Pax slowly rolled in on this fine Friday and with 7 Pax in total ready to work I gave the disclaimer, modify as needed and I’m not a professional, we went after it.

The thang…
Mossy down to the lower school basketball court for a quick warmup.

Circle up for
20 SSH
30 Moroccan night clubs
15 windmills
15 Merkins

We then mossied up to the pull up bars for round of HIITs.

At the pull bars we completed four sets of:
30 second pull ups
10 second break
60 SSH
10 second break
20 burpees
1 minute break and repeat

You can do the math, but I’ll give you a hint, that’s 80 burpees!!!

We then mossied over to the band paved practice football field on the upper level. I would have preferred to do this portion on the track, but it was closed. Here’s the thang and the field worked well.

200 yard sprint (not 50%, not 75%, but 100%!)
10 second break
15 squat jumps
10 second break
20 walking lunges
1 minute break

Repeat

We ran out of time and headed to COT.

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9/30 Invergence –
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Thanks SkateOrDie for the opportunity to lead the workout.
WhatDid out!

10 PAX entered the ring ready for the bell.  Unfortunately they were immediately punched in the face by Mr Pull up and his 10 friends.

Double Suggestion:  Whatever I suggest is merely a suggestion…

Warm-up: Mosey around parking lot, 20 SSHs, 10 Windmills, 20 MNCs, 10 Merkins – All in cadence.

The Thang:

5 of each: Perfect pull ups, hanging leg lifts, jump taps, burpees, wall sits until six is in and then 10 count.  Repeat all exercises with 4 reps, then 3, 2 and 1.

Mosey to basketball court. 10 stations for some Rocky themed HIITs! 1 minute High intensity with 30 second rest, rotate clockwise.

Station 1-Jump Rope, Station 2-Alternating medicine ball lay-ups, 3- 30lb curls, 4-LBCs, 5-Merkins, 6-20lb Kettle bell American Hammers, 7- 5lb shadow boxing, 8-1 lap w/GoRuck 20lb weight, 9-Dips, 10-Suicides.  Rinse and repeat.

COT: Prayers/Praises: Clark Kent, Varsity

As we assembled, reliving Monday’s workout & the Murph, the 2K+ yards of sprints that Chicken Wing had us do at The Coop on Wednesday and Birdcage’s neverending series of plank jacks at WEP yesterday, we readied ourselves for the imminent pain and got on our way.  Leaving the Nation Ford High School football stadium area, we began a mosey up and around the bus loop ending at the stash of cinder blocks near the tennis courts – “hey, cinder blocks all around – woot woot!”.  We then mosey’d down the hill (carrying the cinder clocks), stopped to complete warm-ups consisting of 10 side straddle hops, 10 imperial walkers, 10 low slow squats, 10 morroccan night clubs, and 10 seal jacks (we did not use the cinder blocks in warm-ups, but food for thought for next time), and then continued on to the Sugar Creek Elementary School playground basketball court.  I was clearly not awake when placing the cones out on the court, because the reality of just how dark it was outside became evident when we could not see the exercises written on the cones – frankly, we couldn’t even see the cones.  Using the light on my phone, we preceeded to begin the 4-corners of pain challenge.  A total of 5 cones were placed out – 1 cone in each corner of the the court and 1 cone located at center court.  Each cone (station) had 3 exercises written on them.  Each exercise directly incorporated the cinder block.  Stations 1 & 3 were upper body, stations 2 & 4 were lower body, and center court was abs.  Starting at station 1: the first exercise was completed (25 reps, 15 each side if split left/right), before carrying the block to center court and completing the first exercise (AMRAP until the 6 is in and has completed 10 reps).  The group then proceeded to station 2.  Rinse and repeat until all 3 exercises at all 4 stations (and the associated abs exercises) have been completed, carrying/using the block the whole entire time.  Exercises were completed as follows: Derkins, Leg Lifts, Alternating Back Lunges, LBCs, Wide Arm Derkins, Freddie Mercury’s, Alternating Lunges, American Hammers, Dips, Leg Lifts, Low Slow Squats, LBCs, Overhead Triceps Extensions, Freddie Mercury’s, Squat & Curls, American Hammers, Carolina Dry Docks, Leg Lifts, Alternating Power Step-ups, LBCs, Curl & Presses, Freddie Mercury’s, Alternating Side Lunges, American Hammers.  Did I mentioned that every exercise directly incorporated the use of the cinder block?!  We then picked up the cinder blocks and cones and mosey’d back up the hill, re-stashing our cinder blocks to be brought out and put to good use again in the future.  Hearing the 6 o’clock beep of one of the PAX’s watch, we mosey’d back to COT where it all began.  Count-o-rama, Name-o-rama (6 PAX – Leg Breaker, Kielbasa, Chicken Wing, MP, SkateOrDie, and named FNG “Red Card”), Prayers & Praise Reports – prayed the safety and success of the PAX (F3 & FIA) running BRR and BOM.

Great job today – it was a great finish to a great week!  #HIMS #UvU #MeVMe # ISI

It was a dark a gloomy morning and the PAX arrived in droves.  Well, actually, there were 5 HIMs (but a strong showing nonetheless) that showed for the latest edition of DJ SOD “Spinning the HIITs”.  After mulling the fine print in the disclaimer, we started at the Nation Ford High School football stadium and mosey’d up through the parking lot to just past the front entrance to the school and found not only a light, but some brick walls that would go to good use in a few.  After 25 SSHs, 25 morroccan night clubs, and 25 seal jacks and with Foo Fighters on Pandora, the PAX began the 1st of 3 circuits (Upper, Lower, Abs), each consisting of 3 sets of 5 exercises – 30 seconds on and 15 seconds rest.  The menu consisted of Carolina Dry Docks, Plank Jacks, Balls to the Wall, Mountain Climber, and Hand Release Merkins. Oh, the mumblechatter!!!  “This is not High Intensity Interval Training (HIIT)…it is High Intensity Shoulder Training (HIST)” and “If this is Varsity, where is JV?”.  Upon completion of Upper Body circuit, the PAX mosey’d from the front of the school to the center of the macadam football field.  There we completed the Lower Body circuit consisting of Squat, Reach and Jumps, Monkey Humpers, Alternating Back Lunges, Bomb Jacks, and Sumo Squats.  Once done there, the PAX mosey’d to the back entrance of the school where they rounded out the morning with some light ab work: Scissor Kicks, Planks, V-ups, Rosalita, and Dying Cockroaches.  After commenting on the fact that we finished EXACTLY at 6:00 AM, the PAX mosey’d back down to the football stadium for count-a-rama, name-a-rama, and BOM.

Getting Started

Boy it’s dark without the NaFo HS parking lot lights on.  Found a little spot between the JROTC building and auto shop building, which thankfully had lights and some available tires.  Disclaimer was given and the mosey ensued!  Leaving COT near the football stadium, the PAX mosey back and forth through the parking lot completing a few walking lunges, some karaokes (someone actually asked me this week what a karaoke was 😐 hmm).   I digress – we finished up with dynamic stretching.  We continued on to the top of the bus loop and circled up for Imperial Walkers, Moroccan Night Clubs, Mountain Climbers, and Seal Jacks – 15 of each (no more/no less) – I struggled with consistency on my last Q.

The Thang!

We then mosey’d down the hill to the little spot found earlier, where a fresh circuit of cinder block squat, curl, and press; bulgarian split squats on a stack of tires (weighted or unweighted – PAX choosing); perfect merkins w/ push-up handles (focus on form); squat, reach, and jump; battle ropes; and a 4-corners shuttle run was set up.  After a quick set of instructions at each station, the PAX were told to pick their posion and we got started.  A total of 4 sets through each of the 6 exercise stations for 1 minute of high intensity followed by 20 seconds of rest.  A high-tech weinke and Pandora’s Metallica station (chuck full of commercials) were there to keep the PAX focused!

Everyone walked away stronger!

PAX mosey’d back to COT for name-o-rama, announcements, prayers/praises, and ball of man!