Category: Varsity

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We had fun this past Friday at The Varsity focusing on some burst training, different style pull-ups and burpees, a little mania, and talking about thoughts on Victory. After another day of illness, I hung in there and appreciated the grace from my fellow PAX who joined me. Everyone gave excellent effort for a different style F3 workout.

Disclosure mentioned, No FNGs.

Topic of the Month: Victory; Reminder to read and study the wonderful PDF from your newsletter!

Warmup:

A wee bit of running, bunny hops, figure 8s (can’t ever remember the F3 name for this), 1 sprint

20 each person’s name straddle hops 

12 Ab Vigodas

10 Merkins

15 Arm circles each way (large and small)

15 Parker Peters

15 Low slow squats

4 Rolling Crucifix

The Thang:

Burst Training:

60 secs each of:

High Knees

Crossover jumps

Targeted 15 sec rest

30 secs each of:

Single leg hops (left) over a small cone

Single leg hops (right) over a small cone

2 Side to side hop overs over a small cone then into a big X-cross

Targeted 15 sec rest

60 secs each of:

2 foot front to back hops

Fast! and “clean” SSHs

Jump high burpees

Targeted 30 sec rest

60 secs each of:

Suicides for all the cones on ground for each PAX

3 Turkish getups; on fourth one sprint to the last cone and do 7 Peter Parkers each side and jog back to first cone

Back to Front Hops (over a line)

Targeted 15 secs rest

30 secs of:

High Jump squats

Squat jacks

Shuffle Burpees

1 minute rest

Mosey to Pull-up Bar area:

Pullups and Burpees:

A few randomly picked PAX got to pick a number between 1-15 and then a number between 1-7.  So, yes, if you did not come to this workout, then you will experience some of the others in the future from me! Ones selected without knowing ahead of time were:

(All were Max OYO)

Round 1: L sit bicep holds (and pull-up if you can), then One-arm burped

Round 2: Switch grip pull-ups, then Squat thrust burpees

Round 3: Headbanger pull-ups, then Donkey kick burpees

Mosey to COT area:

5 Minutes of Straight Up’s version of “Hysteria”:

30 secs  of Mountain Climbers

20 secs of Side Kick-thru

10 seconds of Squats kicks

10 seconds of rest

20 secs of Mountain Climbers

30 secs Side Kick-thru

20 secs of Squats kicks

20 secs rest

10 secs of Mountain Climbers

10 secs Side Kick-thru

30 secs of Squat kicks

30 secs rest

Then 20 secs of each:

Mountain Climbers

Side Kick-thru

Squat Kicks

COT:

Victory comments

Praises

Prayers: especially for the young boys/girls in Ft Mill dealing with bullying, stereotypes, and other stressors.

Kielbasa: Thank you so much for allowing me the opportunity to lead these fine men!  Until next time!

– Straight Up out

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AMRAP time at Varsity

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7 HIM’s got to Varsity on time to get this Bad boy started. Disclaimer given at 0515 at off we went.

The Thang

Mosey towards the Band football field, circle back to pick up Sugar Daddy.

Mosey back towards that lot. Stop for a little Warmup:

SSH X 10,
Polish Mating Dance (aka Goofballs) x 10
Moroccan Night Clubs x 10
Windmills x 10
IW x 10

Head to the goal line:
walking hamstring stretch for 20 yards, butt kicks for 20 yards, jog the rest to the other goal line.
high knee pull for 20 yards, high knees for 20 yards, jog the rest
Karaoke 30 yards each direction
Side shuffle 30 yards each direction

Mosey over towards the ROTC building for 30 Minute AMRAP
5 pullups, 5 Toes to Bar (modify to knee ups if cant do toes to bar)
run down the hill
10 Bombjacks, 10 Merkins (your choice – plyo, hand clap, hand release, or regular)
run up the hill
15 LBC’s, 15 Flutters
Repeat for 30 minutes

Mosey back to flag
10 Burpees OYO
Dying Cockroach x 10
Rosalitas x 10
Peter Pointer x 10

COT and BOM

Announcements – Deep 2.0 Halloween tomorrow, Fastest 5k, read your newsletter

Prayers/Praise – Praise for Straight ups child doing well in school, prayers for Squeaky and family issue with brother,

Moleskin
1. Thanks Kielbasa for the opportunity to lead this morning.
2. Really fun wearing a #beatNafo shirt to a workout at Nafo on the day of the #MilltownShowdown
3. WE are…….Fort Mill!!! Wooo!!
4. Straight up Straight up killed the AMRAP leading the way with 9 laps complete. #likeaBoss

Shanks out

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We played with blocks at Varsity. You know, like men do…

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I was super proud of myself for figuring out how to make my bluetooth speaker work. Then I didn’t realize the stupid timer app won’t let you stream music while it’s on. The music has to be downloaded to your phone. So, sadly, Pax had to endure my a capella renditions of 80’s hits while we worked out. Next time, Karaoke for sure…
It’s a HIIT workout. So I decided we would do a 60-40-20 workout. 60 seconds of work (AMRAP), 10 second rest, 40 seconds of work, 10 second rest… and so on. The same exercise is performed for each set of 60-40-20. In between sets, we ran down the hill to the Elementary School and back. Which is to say, we all watched Straight Up run way ahead of us while we thought, “how do we get faster…? Oh yeah, chase that guy… but his name is Straight Up… does that mean there is no Chaser? Hey, where IS Chaser? I haven’t seen him in a while… I wonder… oh… I’m at the top of the hill, I better get to work…”

Round 1: Curls
Round 2: Overhead Press
Round 3: Squats
Round 4: Flutter with Press
Round 5: Swings
Round 6: Lunges
Round 7: Standing Straight Out Chest Press
After the last set/round, we ran to the bottom of the hill and AYGed it to the top.

I feel like there was another round in there, but it was dark, so I couldn’t see…

Helmet, out.

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A #MALTZ without Lightning

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IMG_3308

Conditions clear and 55 degree

Disclaimer

Warmup-O-rama

Event Info:     A memorial workout event/salute to those who have been KIA

Because @F3TheFort our common belief is that all US KIA deserve our gratitude and tribute.

2016 Heroes:    MSGT Michael Meltz USAF – KIA 3/23/03 (Long Island, NY)

Cpl. Christopher Ebert USMC – KIA 9/17/07 (Mooresboro, NC)

Lance Cpl. Travis A. Fox – KIA 10/30/04 (Cowpens, SC)

 

Friday 10/6/2017 Friday 0515 Maltz Challenge

NAFO HS USMCJROTC

1400 A O Jones Blvd

Fort Mill, SC 29715

 

@F3theFort Maltz exercises are (self timed):

  1.        400 meter run (1 lap around track)
  2.        50 pull-ups (consecutive = don’t leave station until complete)
  3.        Partner carry football field
  4.        50 dips
  5.        100 push-ups
  6.        50 knees to elbows
  7.        100 Sit-ups
  8.        400 meter run (1 lap around track)

Encourage your brothers as they finish…

COT & BOM / Prayer or Praise

More info at www.maltzchallenge.com

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Varsity – Feel the Interval

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Varsity: 7 HIIT and 4 Ruckers

What sometimes starts out as easy or smooth sometimes gets tough. Like today’s beatdown….you may think its going smooth, until things get harder and you get worn out…..and we need to push through and get tough. Finish Strong PAX!!

Mosey to Gym entrance:

·         20 dips

·         10 derkins

·         20 SSHs

Mosey to front entrance:

·         20 dips

·         10 derkins

·         20 Step Ups

Mosey to Bank Lot

·         Ladder Program or 12 days of Christmas…..

o   Do# of Reps and add exercise each round with 100 yard run in-between

1.       Merkins

2.       Squats

3.       Leg Lifts

4.       Carolina Dry Docks

5.       Burpees

6.       Diamond Merkins

7.       Hello Dollys

8.       Box Jumps

9.       Plank Jacks

10.   Lunges

11.   Donkey Kicks

12.   Bomb Jacks

·         LBC’s

·         Planks Punches

·         Flutters

Mosey to COT

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3 Brave Souls

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It was a fine start of the day to see two other PAX gathered at The Varsity.  While it was a light crowd, there was no short supply of intensity.  Conditions were perfect, PAX were eager, and we were off.

Warm Up

Mosey around the parking lot with some dynamic stretching.  Circle up.

SSH, Smurf Jack, Tuck Jumps, Monkey Humpers, and Bomb Jacks x 10 IC each, no rest in between

Squats x 20 IC

SSH, Smurf Jack, Tuck Jumps, Monkey Humpers, and Bomb Jacks x 10 IC each, no rest in between

Windmills x 20 IC

SSH, Smurf Jack, Tuck Jumps, Monkey Humpers, and Bomb Jacks x 10 each, no rest in between

Mosey to the hill for the main course stopping to grab a block along the way.

AMRAP 3 rounds of 9 minutes with 90 seconds rest in between.  Nirvana channel on Amazan was played….great songs and brought us all back the 90s and reminisced.

Round #1 – 10 Bomjacks at the bottom, bear crawl to the seond tree, run up, 10 block merkins each arm on the top

Round # 2 – 15 curls at the top, carry block, 15 presses at the middle, 15 dips at the bottom

Round # 3 – 10 Burpees and the bottom, run backwards up, 15 block swings at the top

COT – Prayers to those affected by the hurricane, families, addiction, and unspoken.

CAH work day on 9/30 at 10:30AM until complete.  Lunch will be provided.

 



  
    
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The Bird has landed
			


	


				

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Well well well….Your boy Birdcage gets injured and everyone thinks hes gotten soft when he returns. Sorry boys, aint gonna happen. I’m not back to full running form however everything else works fine.


The Thang


Hi my name is, dont sue anyone, lets go.


What a better way to start than a little 1 mile ish run around NAFO at a faster than some desired pace (Kielbasa). Warm up consisted of a plank nightmare. The ten of us circled and entered the plank position. We went around counting off ten counts. About every three ten counts I barked out a different plank variation. We rotated from regular, then left, then right and after 2 minutes of planking we hurt.Next variation was not as fun. We did the same scenario with mountain climbers, peter parkers, and parker peters. Yea……2 minutes of that sucked also.


We then ran back across the AO for some wall sits down at the elementary school. We did wall sits while the line bear crawled past us….twice. Then we all did a ten count each whilst in the wall sit position. I like others to get involved….


Most had noticed we past the pull up bars as we journeyed across the AO. Well, I’m no good at pull ups but everyone seemed to want to do them so off we went. Series included 10 knees to chest and 5 negative 3 counts from the pull up position. We did 3 rounds of this.


So we seemed to be missing something, running. We ran back across the AO to the practice fields. There we did 2 rounds of partner wheelbarrows across the field width wise.


Then back to COT for a well deserved Body Destroyer. If you dont know what those are show up to my next q, if your man enough.


Thank you Kielbasa for the invite. I love qing that AO. I also like that you drank a Coors light in COT. Only a Polish guy could get away with that, or a rucker.


Birdcage out


  
    
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#Varsity
			


	


				

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8 PAX show up to put in work this morning. The overcast morning kept it fairly dark the entire workout.


Disclaimer was Disclaimed.


The Thang:


We took advantage of the circle we were already in and started the warm-up.


Slow Windmill – 10


Low Slow Squat – 10


Mosey around the parking lot: Karaoke L/R –> Mosey –> Knees to Chest, Ankles to Hip –> Mosey –> Walking Lunges, Toy Soldiers –> Mosey


Circle Up


Hill Billy Walkers – 10


SSH – 25 double count


Merkins – 12 double count


Peter Parkers – 10 double count


Parker Peters – 10 double count


Honeymooner, Downward Dog, Honeymooner


Moroccan Night Club – 15 double count


Mosey to the pull-up bars and partner up:


Partner#1: 8 pull ups / Partner#2: 8 squats; 3 sets


Partner#1: 5 toes to bar / Partner#2: 5 jump squats; 3 sets


Partner#1: 5 Chin-ups / Partner#2: 5 jump squats; 3 sets


Mosey to the Wall:


People’s Chair; PAX#1 sprint to cone (approx. 30 yards out), complete 3 burpees, sprint back to wall, rotating until all PAX finish.


BTTW; 20 push-ups when finished


Mosey to Band Field: 


Line up on Goal Line and follow the PAX in front of you in a single file line.


Every time we got to a side line the PAX: Low side shuffled on the side-lines for 10 yards


After 10 yards on the sideline, we ran the width of the field. Runs (distance: the width of the field) included: Karaoke Left, Karaoke, Right, Run Backwards, Run Forwards, Side Shuffle Left, Side Shuffle Right.


Line up on the 50 yard line:


Every 10 yards: 10 Bomb Jacks


25 Merkins (single count)


10 Burpees


25 Merkins


10 Squats


2 x 50 yard sprints


Body Destroyers (Crowd Pleaser!)


 


Mosey back to COT.


Name-O-Rama


Announcements


Prayers/Praises


NMM:


Kielbasa – There were at least 10 name changes throughout this workout for Kielbasa (mostly from Sauerkraut and Birdcage). Even though he was working through some injuries, he put in great effort.


Socrates – Today was Socrates first day back since my VQ. He put in great effort and got stronger and better. Great to see you in The Gloom again, Brother!


Wegmans– Wait for it…wait for it…There is a Then/Now situation happening with Wegmans.  It is great to see him working towards his fitness goals.


Geronimo – This man is a beast. His planking while waiting for the six turned into plank jacks (and then it turned into plank jacks for the other PAX!). Thanks Geronimo for keeping me company at the front as we moseyed from location to location within the AO.


PITTS – Can we get this HIM a VQ?! He’s more than ready (ask anyone who posted at The Coop this past Wednesday, when he lead an off the cuff warm-up like a seasoned pro). A regular at The Coop and Varsity…we’re lucky to have this HIM.


Sauerkraut – After the disclaimer, Sauerkraut request we do Body Destroyers, immediately. It wasn’t until the end of the workout (since I didn’t know, or want to know what a Body Destroyer was) that YHC finally took him up on his offer. Crowd pleaser, for sure (be sure to ask him for the details)! Awesome mumble chatter from this HIM.


Birdcage – It’s be great having Birdcage posting back at Varsity regularly. The mumble chatter is always good without this HIM.


 


It was an honor to Q for these PAX. Thank you, Kielbasa for the opportunity.


 


-Crawdaddy


#CoopStrong


  
    
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Kielbasa’s Week of GIFs
			


	


				

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Quick BB while on vacation in WNY but this was a week where Kielbasa posted a few disturbing GIFs announcing that YHC was not n Q.  Some I liked, some I just could not will myself to hit the love button. I am not sure what he searches, but I am sure that most content filters would block it…searches must be in another language.


Harry Carry pulled up out of the darkness in a prerun, pax circling and wondering who was Q, Red Wing asking if the workout was going to be easy, I asked him to determine at the end of the BC….I knew the answer, but wanted to surprise him.


Disclaimer was disclaimed and we were off.


Mosey to Sugar Creek parking lot for COP warm up.


main course  3 rounds by 9  minutes of AMRAP.


1 – 10 merkins, bear crawl, 15 squats, crab walk


2 – 5 Burpees, broad jump, 15 monkey humpers , karoke


3 – mosey to bottom of the hill.  15 squat jumps, run backwards up hill, 5 pull-ups, run down hill


6 minutes of pax led Mary


 


cot


writing this on iPad and many auto corrects but had me thinking about how our brotherhood helps keep us on auto correct.  Lean on your fellow pax, they are there to help, we need to ask or even show interest to help one another.  We are not in the alone.  Thanks for the push men!


 


Always honored to lead and push another.


 


 


  
    
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It’s not the Heat, it’s the Humidity…
			


	


				

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  • QIC: Sugarbug 
  • When: 6/40/2017 
  • Pax: Kielbasa, MP, Crawdaddy, Pitts, Skate or Die, Novocaine, Sasquatch, Wegmans, Hoser, Sherlock  
  • Posted In: Varsity 
11 PAX braved the thick humid morning at Varsity to join YHC for some intervals with the kind lady on my iPhone app and her never ending encouragement… at least this time more than one song played so we didn’t have to listen to 40 minutes of Soundgardens “Jesus Christ Pose”, so that was an immediate improvement from my last interval Q…


The disclaimer was disclaimed and we began with a mosey around the parking lot with some high knees, butt kickers and toy soldiers and then circled up to complete the warm up in cadence: 20 SSH, 20 Moroccan Night Clubs, 10 Peter Parker, 10 Parker Peter, 10 Windmill.  We then mosey over to the band parking lot for the fun to begin


 


The Thang:


Started with 1 minute action 20 seconds rest and then rinse and repeated with 30 seconds action and 20 seconds rest


1. Merkins


2. Squats


3. LBC’s


4. Donkey Kick


5. Dips


6. Mountain Climbers


7. SSH


8. Nolan Ryan’s


9. Box Cutter


10. Plank Jack


11. Lunges


12. High Knees


13. Dry Docks


14. Bobby Hurleys


15. American Hammers


Then we mosey back to COT for announcements and prayer


Things I learned from this Q


1. 1 minute seems a lot longer while in the middle of the exercise then it did in the kitchen the night before


2. I now have a firm understanding of if Rage Against the Machine what’s to do what you tell them


3. If you have to sit and wait for your car at the dealership after your Q you have more time for the quick BB


It was fun! Thanks for letting me lead!


  
    
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