Snake Pit is a gear workout

I arrived in excellent spirits completely unaware that Snake Pit is a kettlebell workout. As I was without a kettlebell or an appropriate weinkie, I had to improvise quickly. I borrowed a kettlebell and possessing both a deck of cards and a Bluetooth speaker, for my planned bootcamp Q, lead the PAX to the bottom of the hill.

On the walk, I could only think of four exercises. PERFECT! There are only 4 suits in a deck of cards. Unfortunately, all I could think of was: manmakers (spades), swings (clubs), big boy situps (hearts), and squats (diamonds). Sometimes when the pressure of the moment is upon you, your mind gravitates to a core workout that is less that effective (big boy situps) and an exercise like manmakers which is best done in more limited rep counts than a deck of cards provides. Swings and Squats are more appropriate for a deck of cards, so 50% ain’t bad, right?

It’s important to remind that PAX that occasionally at an F3 workout, you get what you paid for. I think that’s core principle number one.

To make up for my chosen exercises, I called a run to the top of the hill (intersection with FM Parkway) after each 5 cards. Surely this would give the PAX plenty of time to come up with disgruntled yet witty mumblechatter. They did not disappoint. I even chose to leave my phone in the car so I could skip the initial run and retrieve it. Now for the remainder of the workout, we at least had tunes coming from the Bluetooth speaker.

As luck would have it, I have never shuffled a deck of cards before and we had 42 manmakers in the first string of 5 cards. While the PAX showed great resilience in the face of such a steep rep count, I realized that I will read the Site Qs invite a little more carefully next time. Also, I feel my desired name change to Batman could now be in jeopardy.

My final error in judgement this morning was accepting Band Camp’s offer to write this backblast for me.


Cheddah

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Count the right only

WARMUP: mosey brogaish things, @reaper stuff, few other things
THE THANG: a little 4 corners around the track 15ish was the count for all. Mostly for those requiring right side counts only. Merkins, mtn climbers, shoulder taps. Little mosey squats calf raises and monkey humpers; mosey then SSH seal jacks and overhead claps; mosey abs stuff big boys weezy Jefferson’s and that other exercise I couldn’t remember yeah bicycle somethin. Mosey over to benches for dirkins and dips. Did a pledge of allegiance somewhere in there with some rebel merkins
MARY: not much time left for American hammers and upright flutters. Oh yeah those were Freddy mercurys we did earlier.
ANNOUNCEMENTS: finally Fogertys trash pick.
COT: marriages and health concerns for a few.

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bells with the boys!!!

WARMUP: CHERRY PICKERS, windmill, side straddle hop
THE THANG: Goblet clean X10 each arm
Goblet squat low and slow x10
Bent over row x10 each arm
Murder bunny 10 meters and return
Turkish get up .25….. x10 each side
American hammer way too fast for those with something heavy x15
Lunge walk with a pass thru…. 10 meters there 10 meters back
Plank drag x10 on each arm.
Shower curtain slide… 10 meters there 10 meters back
Trade your weight with another pax Rinse and repeat

MARY: @battlebot asked me to q in the ambulance,
@hardwood was confused from the start,
@longduck paid for coffee
@showercurtain wrote his first backblast
Everybody had something to say and plenty to do!

ANNOUNCEMENTS: Read your newsletter!!!
COT: No prayer requests. Praise to the good Lord for giving us another day!

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Getting swole

Warm up: SSH, Squat, burpee, merkins

Slow shoulder raise
21s: curls: 7 half down, 7 half up, 7 full
Jacob’s ladder series: 7 Count, run in between
swings/squats
curl/overhead tri
lawnmower/American hammer
Mary

Great morning with even better chatter with even better better tunes. We ran a bit more than Snake Pit is used to but we ate better for it.

Aye!

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Cranked to 11s

11s Merkins/WW1 sit-ups
Lunge walk forward, side left and right
Karaoke left and right
NUR
Squat walks
High knees
Toy soldiers

Run up hill and back

11s Squats/Flutters (4 count)
Bear crawl
Crawl bear
Inch worm fwd and back
Side bear crawl left and right
Crab walk fwd and back
Cartwheels cause why not?

Hip flexors

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The Bushwood Gamble

While I tagged the entire PAX from both AOs, the BB is only for Bushwood.
WARMUP: Essentially non-existent. We ran to the bottom of the hill on the backside of the school. We then NUR’d about 75 yards back up the hill then ran back down to the benches for 30 Derkins. We then did 15 pull-ups, ran to the stop sign, NUR’d back for 15 more pull-ups & planked for the 6.
THE THANG: Run back to the parking lot for the deck of cards:
For the 1st-Timers, each suit is an exercise and each card represents the reps (Ace=14).
Hearts: Jump Squats
Diamonds: Diamond Merkins
Spades: Carolina Dry Docks
Clubs: V-Ups
For the other 4 cards, ya know, the ones that have the ads or some other nonsense on them, those were 25 American Hammers I/C.
MARY: Included in the above.
ANNOUNCEMENTS: Read the NYT article, watch (record) Fox News at midnight tonight for additional F3 sharing. Be grateful for this brotherhood and welcome the FNGs.
COT: You had to be there.

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Introducing the Office

WARMUP: disclaimer
THE THANG: took a tour around the outer perimeter of the Manliest AO in the Fort. We stopped at what is now referred to as “The Office” where each man did a weighted pullup while another man stabilized the pull up station by holding a dip. After each man did their rep @Flounder decided to show us all up with preforming 3 weighted pull ups at the ripe old age of 76. We made one last lap around the VA and made it to the base of the hill by cycle bar where we took turns calling squats while passing a baby sandbag around the circle. Introduced the hillbilly squat: a deep squat followed by two hillbilly walkers. Then sprint up the hill to COT.
MARY: we did a few flutters
ANNOUNCEMENTS: Journey groups will be forming soon. If interested contact me
COT: prayers for schools, parents dealing with teens, marriages, work stress, and patience with in-laws.

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You never know whats next…

WARMUP:
Mosey to WarmORama at Fort Mill City Hall
in Cadence,
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Mosey to Withers/Academy for Partner Work on the hill.
100 Mountain Climbers
100 Plank Jacks
100 Squats
100 Lunges
200 LBCs

Parking Lot:
20 CDD
20 Calf Raises
Lunges Walk
Toy Soldiers
Bear Crawl
20 CDD in Cadence
20 Merkins in Cadence

MARY:
Under Leg Claps
Freddie Mercury
Flutter clicks
LBC
Dead Bug

Run to Shovel Flag for CoT

ANNOUNCEMENTS:
COT:
Flag Handoff

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Deadly DORA

WARMUP: SHH, Imperial Walkers, windmills, cherry pickers, Moroccan Nightclubs, arm circles
THE THANG:
5 Manmakers just to get the mind right!
Kettle Bell DORA with a partner. 100 KB Swings (combined count) partner is running 150 yards. Flip flop the running until the total rep count is 100. 200 Chest Presses; repeat the running and the combined rep counts. 300 KB Squats; repeat running.
DORA round 2: repeats DORA above but reduce the rep count and running distance by 50% but increase speed of completion.

Get in Groups of 3: 1 person Farmer Carries 2 bells total distance of 40 yards. 2nd person does Seal Jacks. 3rd person does curls. Rotate through each exercise one time each.
Round 2: Farmer Carry; Plank Jacks; Overhead Press
MARY: LBCs for the final 30 seconds
ANNOUNCEMENTS:
COT:

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