Tag: 3D

Merkin 200 at the Yard

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Short mosey to start
Warm-up: SSH (I/C 20x), Windmills (I/C 8x), Imperial Walker (I/C 15x), Moroccan N/C (I/C 15x), Mountain climbers (I/C 15x)
Six count burpees (5x)
Short mosey run
Routine #1: Prison Yard Merkins: at a half basketball court do 10 merkins at one corner, bearcrawl to next corner and do nine merkins, keep going around until finish with one merkin (from 10, the total merkins here is 55).
Short mosey run
At the benches:
Step ups (10 each leg, OYO)
Derkins (15, single count)
Butt Touch Squats (15x)
Incline merkins (15, single count)
Calf raises (I/C 20x)
Dips (I/C 15x)

Short mosey run to fire access road
We ran a short bit and then stopped and did a push up exercise, rinse/repeat.  Some ten counts in between.  The push ups were:
HAND RELEASE (15 single count)
WIDE ARM (15)
DIAMOND (15)
CURB RIGHT (10)
CURB LEFT (10)

Short mosey again, stopped and did:
Toy soldiers, stopped and did monkey humpers
Lunge walk, stopped and did bobby hurleys

Short mosey run
Another push-up exercise bit:
HAND RELEASE (10 single count)
WIDE ARM (10)
DIAMOND (10)
REGULAR (10)

Short mosey to last push-up-related bit:
Six count burpees (5x)

Mary: Freddies, LBC
Fini, COT
Thanks to all for joining me on the day I hit 200 F3 posts in 2022.

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Chatty Cathys Coming Thru!!!

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Pyramid of pain
Do 5 Merkins run a lap
5 merkins, 10 squats, run a lap
5,10,15, run a lap
…
All 6 exercises run a lap
Now drop SSH and work back down. 5,10,15,20,25 run a lap
…
5.10 run a lap
5 merkins run a lap
If you do all of it the totals are to the right

5 merkins. 55
10 squats.  90
15 calf raises. 105
20 LBCs.   120
25 Moroccan nightclubs. 75
30 SSH.  30

Wall sits for a few minutes
7 minutes of Mary

To round it out we did 5 merkins in warmup and another 10 in Mary to get 70 for those doing Shieldlock challenge

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Kettlebell Tabata Emo Beatdown

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WARMUP:
SSH
Imperial walker
LBC
Moroccan Night Clubs
Shoulder taps
Dying Cockroach

THE THANG:
tabata kettlebell style workout – 1 minute on exercise, 20 sec rest
3 area has 5 exercises, go to each area 2x as a team
Bonus points for lunge walking between areas.
Area 1
1. Swings (back)
2. Curls (arms) (5 left, 5 right)
3. Flutter high bell (abs)
4. Deadlift single arm (back)
5. Shoulder press (arms)
Area 2
1. Turkish Getups (body)
2. Goblet squat (legs)
3. Triceps (5 left / 5 right) (arms)
4. American hammers (abs)
5. Renegade Rows – (back)
Area 3
1. Deck squats (legs)
2. Bent over rows (back)
3. Calf raises (legs)
4. Side lunges (legs)
5. Chest press on 6 – (chest)

ANNOUNCEMENTS

COT Everyone loves the Emo music and will be downloading and playing in their cars on the way home.

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Chad 1000x

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WARMUP:
THE THANG: The location was at FMHS stadium, 1,000 bench step-ups with a rucksack on our back in honor of soldier Chad Wilkerson and all those men and women who suffer from PTSD. All 14 pax completed it.
MARY:
ANNOUNCEMENTS:
COT:

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Homo Sapien does NOT melt in rain, drizzle or from a wet arse

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Do you ever ride a high from a funny, proud or specific moment of the day?

It rained right before my bell Q started today. 2nd warm-up exercise was LBCs. Holy cow! that was the funniest moment I have seen in years, 7 grown men “chattering” about sitting in a puddle, you would think they were just dropped into a grave full of snakes. Still on a high. If you see me randomly laughing at a workout over the next week, you know the vision I am thinking about.

Any whoooo …

warm up, stuff like:
imperial walker, LBC, hillbilly walker, shoulder tap, LS squat, dying cockroach (there it goes again), morrocan NC, plank stretch

then we lifted stuff up and put it down:
curls, BO rows, chest press (standing and on 6), flutter with bell high (yup once again), goblet squat, around the world, tricep extentions, each arm dead lifts, good morning, side lunge, plank row

In between we did bootcampish stuff: burpees, flying squirrels, merkins, carolina DD, mahktar N’diayes, kneetar n’diayes (some did this) , bombjacks, jump squats, BB sits

wrapped it up with Assassin suicides with the bell
merkins, tricep extensions, curls
and goblet, chest press, around t world

Looks like we made it,

Barry Manilow

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There’s a hill here?

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I was late. It’s a long story. Happy to tell you any other time

WARMUP: Olaf took the PAX that were on time to the FW parking lot for some stuff that YHC missed
THE THANG: Hustle down the hill and hit the very dark trails. YHCs light is in the other car so it was fun navigating the gloom. No matter. We got to the hill by the GHMS lot and up we went.
At the top bear crawl both ways across the street and 20 4 count flutters with press.
Down the hill and 20 4 count ruck curls and overhead presses. Repeat up and down with same reps.
Bottom of the hill we head back and stop at each bridge.
1. 10x LSS
2. 15x Overhead press
3. 10x Ruck Curl
4. 10x LSS
Then it was time to airport power-walk back to CoT. With the last 300 meters a ruck run to meet up with the STL crew
ANNOUNCEMENTS:
COT:

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Freeze warning

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WARMUP: A jog down the hill for some COP. Tesh was shirtless.
THE THANG: after running back to our bells, a four corner AMRAP session ensued. 8 minutes for as many rounds as possible of the following:

Corner 1 – 5 manmakers 10 merkins on the bell 15 swings and 20 tricep extensions

Corner 2 – 5 burpees, 10 goblet squats, 15 swings, 20 curls

Corner 3 – 5 manmakers, 10 lunges, 15 swings, 20 calf raises

Corner 4 – 5 burpees, 10 squats, 15 swings, 20 curls

MARY: had to hustle back at make 0600
ANNOUNCEMENTS: happened
COT: you had to be there.

Thanks 3D for the opportunity. Always an honor to lead.

Cyclops

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Creative Assembly ( Tesh )

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WARMUP: Side Straddle Hops ( 10 ), Diamond Merkins ( 5 ), Front Straddle Hope Seal Jacks ( 10 ), Regular Merkins ( 5 ), Side Straddle Hop Press Jacks ( 10 ), Wide Grip Merkins ( 5 ).

THE THANG:
1 2 3 4
REPS 20 15 12 8 Cardio
Strength KB Hip Swing KB HS Front Raise KB HS FR Press KB HS FR P – Tri-X SSH Press
Core 30 Secs Skull Crunch SitUp SitupBoat SitUpBoat Scissor A Frame Crunch
Strength Chair Hold 1/2 Sumo 1/2 Sumo UpRow 1/2 Sumo UpRow Curl High Knee Jaw Breaker
Core 30 Secs Plank Hold 1 arm PetPark – L 1 arm PetPark – R SuperMan ISO MTN Climbers
Strength 1 arm Supin Row – L 1 arm Supin Row – R Shrug ScapTrap Side Lunge Bus Driver

MARY: I forget what this is, loopy lexicon!

ANNOUNCEMENTS: F3 on Good Morning America today at 1pm EST, Bourbon Tasting, Bourbon Trail Race in May.

COT: Prayers for Lookouts son’s shoulder surgery and seizures, Prayers for 3d’s Mother’s Knee Surgery, Praise for Uhaul’s family chemo recovery.

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