Tag: 3D

RESPECTABLE DROPTHRILL

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Drop Thrill bday Q
Warmup
16 SSH
19-7-2 =10
Windmills
Cherry pickers
Moroccan nightclubs
Baby arm circles
Down dog stretch calves
Stretch arms across front and then behind head

Start walking

April 16, 1972
Leap year
16 Bobby hurlies

Sunday
7 imperial walkers

2 giant pandas arrive in US. The first. Ling Ling and Hsing Hsing
2 Burpees

Apollo 16, 5th moon landing launched 1254 pm
16 squats
5 lunges
12 OH claps
54 sec Al gore

Cubs rookie pitcher hurls 4-0 no hitter against Phillies
9 Merkins
4 BBS

2 British soldiers killed by IRA
2 Burpees

Chinese year of Rat
Rat Crawl

Star sign Aries
First 30 degrees of the celestial longitude
30 LBCs
Also The Ram
16 Ram Kicks

Pope Benedict 16 born 1927
16 OH press
19 imperial walkers
27 hillbilly walkers

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Snakewood Sandbag Surprise

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WARMUP: SSH, Merkins, Tappy Taps, Windmills

THE THANG: 4 Rounds
2 Turkish Get Ups
5 Burpee Snatches
Run a Lap

Head down the hill with bells.

Three Way Sandbag Surprise
Partner Farmers Carry KB’s Up and Back
Sand Bag Clean and Toss Up Hill
OH Press

The above three happened in rotating fashion.

MARY: 4 Minutes of Mary
Flutters x 15
American Hammers x 15
LBCs x 15
Protractor to the end

ANNOUNCEMENTS: Christmas Party Coming… UHAUL will not be planning it.

COT: Prayers/Praises

Tootie & 2.0
Cable Guy & Family for their loss
UHAUL’s Nephew on the road to recovery
3D’s positive example smoking ribs with his 2.0

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Bushpit & Snakewood Sandbag Surprise

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YHC picked up the Q last minute as a scheduling conflict arose. Always happy to help at the Snake Pit. Promised Turkish Get Ups and Burpee Snatches. Did not disappoint.

We had six in total (plus my #nutsniffer, Zoe), two from Bushwood and 4 from Snake Pit – so we formed together to be Bushpit/Snakewood. Also did not disappoint.

 

4 Rounds

2 Turkish Get Ups

5 Burpee Snatches

Run a Lap (.12 mile)

 

Head down the hill with bells.

 

Three Way Sandbag Surprise

Partner 1: Farmers Carry Heaviest Two KB’s Up and Back (Two Light Poles up)

Partner 2: Sand Bag Clean and Toss Up Hill

Partner 3: OH Press third KB

The above three happened in rotating fashion – when the Farmers Carrier returned they swapped movements, continuously throwing the sandbag up hill and back to COT.

 

4 Minutes of Mary

Flutters x 15

American Hammers x 15

LBCs x 15

Protractor to the end 

 

It was a glorious showing with good mumble chatter and positive conversation. You know, the usual stuff that keeps YHC coming back to F3 consistently.

 

Prayers/Praises

Tootie & 2.0

Cable Guy & Family for their loss

UHAUL’s Nephew on the road to recovery

3D’s positive example smoking ribs with his 2.0

 

Appreciate YHC being allowed to lead again, 3D.

 

Punch List out.

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Light pole Tour of Pain

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WARMUP: maybe one SSH
THE THANG:
Ran around the outside of CRHS campus. Every light pole directly on your path stop and do exercises with KB. First 10 poles do 5 reps of first set. Next 10, 10 reps of 2nd. Next 10, 15 of 3rd set.

5
Uhauls
Haybailers
Dips

10
Swings
Curls
OH

15
Squats
Tricep extensions
Calf raises

By the time we go to the front of the school and started the 3rd set BC ran back and pushed the 6 up to all finish for COT.

MARY:
ANNOUNCEMENTS:
COT:

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4 Corners of The Ballroom

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Welcome to Bonus Ass Kicking April

We had 19 at the Ballroom for a glorious 4 corners of pain!

Every morning we post, we go to one of the ‘corners’ of our region but in the end we are all one of The Fort PAX.

It was great to see so many PAX on this chilly March  morning. Special shout out to Beaker for posting for the second time in 2 days! Great job and keep posting, also great work 3D supporting him

The Thang:

We started off with a warm up:

15 SSH

15 Wind Mills

15 Imperial Walkers

Break out to groups at each corner.

Round 1 – mode of transportation- karaoke

Corner 1: 10 wide arm merkins, 20 mtn     climbers single count,

Corner 2: 10 big boys, 20 dying cockroaches do

Corner 3: 10 burpees, 20 grave diggers, single Ct

Corner 4 : 10 plank jacks , 20 Peter Parker’s

After all 4 corners were done we gathered at top of hill leading to bridge until the 6 was is in. Morrocacan Night clubs were done while we waited. We then moseyed down to the bridge and back as a recovery from the  4 corners.

Then it was onto Round 2!

Round 2 –  mode of transportation- nerr

C1:  15 jump squats, 15 low slow squats

C2:  15 box cutters, 15 American Hammers

C3: 15 monkey humpers, 15 Cherry Pickers

C4: 10 hand release Merkins, 20 SSH

After all 4 corners were done we gathered at top of hill leading to bridge until the 6 was is in. Morrocacan Night clubs were done while we waited. We then moseyed down to the bridge and back as a recovery from the  4 corners.

We completed a second set of rounds 1 and 2 substituting Moroccan Night clubs for flutters.

After the second set was completed, we did a

Batman Death March around the school with the 6 doing SSH

That brought us back to COT

Great work by all today

-Yard Sale

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I’m Back and Better Than Ever… Well, I’m Back at Least…

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Following my 2 year hiatus I have returned and apparently been showing up enough to be voluntold that my fans have been waiting for my return to the Q… That or they had an opening and needed it filled, I chose to believe the former…

We started with a brief warm-up with some SSH, windmill, imperial walkers and hillbilly walkers and then began with the inflation impacted “Suns Out, Guns Out” buy in… 30 curls and 30 triceps extensions.  Following that  we turned on my little app with our very friendly coach and and began a little HIIT set to Foo Fighters in honor of their lost drummer.  Each exercise consisted of 4 sets of 30 seconds on and 10 second rest.  Every 3 exercises were separated by a more cardio based movement done in 2 sets of 50 seconds on and 10 seconds off

-Dead Lift

-Goblet Squat

-Row

-SSH (50 sec x 2)

-Pull Through

-Triceps

-Lunge

-Mountain Climbers (50 sec x 2)

-Curl

-Calf Raises

-Flutters

-Swings (50 sec x 2)

Following these sets we returned to COT to buy out at 30 reps of curls and triceps extensions.

We had the honor of welcoming a new PAX member this morning.  Welcome Beaker.  It was great to meet you and hope to see you in the gloom soon

The we formed into COT with announcements and prayer requests

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(Pre) Adopt a Highway Beatdown

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16 PAX for The Fort and 6 PAX for Milllkshake on a lovely spring morning

Battlebot started off with disclaimer and straight into warmups in the amphitheater parking lot… first warmup exercise he called was Goofballs, and with that the milllkshake crowd had seen enough and split.

(IC) – Goofballs, Cherry Pickers, Overhead Claps, MNC,  Merkins

We then began a mosey on trail towards Harris Street Park with a pain stations along the way

Station 1: 10 reps – Monkey Humpers, Imperial Walkers, American Hammers

Station 2: 10 reps –  CDD, Peter Parkers, Lunges

 

At Harris Street Park:

use full length of basketball court – Bear crawl to one side, crab walk back

use full length of basketball court – high knees there, duck walk back

10 reps each exercise-

use benches – Bulgarian Split Squat, Incline Merkins, Step Ups, Derkins, Dips

use swingset – pullups

Burpees

Run halfway back up trail towards WEP until you get to the beer bottle, turn around and hit the full circuit again

 

BattleBot handed Q to YHC at about 0658 and we began our mosey back towards WEP – about 3/4 of the way back we stopped for 25 LBCs (IC)

Continued to WEP playground where we partnered up for a DORA – Partner 1 exercises while partner 2 runs from playground to the statue on the hill.

Exercises:

50 reverse pushups on swings (short on swings so a couple groups got to do 50 pullups)

100 hand release merkins

150 squats

 

We finished up the last 7-8 minutes with a HIIT 45Sec ON 15Sec OFF doing the following exercises:

Burpees, Freddy Mercuries, High Knee Taps,  SSH,  In&Outs, Side to Side Squats, Shoulder Taps

 

Congregated back at the parking lot with about 30 seconds to spare and Al Gored to finish at 0730.

 

Got through announcements and started Prayers/Praises before I realized I forgot Name-a-Rama.  Another reminder that I am surely not a professional.

Thanks for the opportunity Grinder

 

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Horse Collar

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There was a time when the world whispered. When quiet blanketed the meadows, and branches parted. When we hiked in wordless wonder and the birds regaled us once more with song. It was this morning at The Hive.

Warmup:

  • Side Straddle Hops
  • Windmills
  • Tappy Taps
  • Merkins
  • Perter Parkers
  • Down Dog/Honeymooner
  • Hamstring Stretch
  • LBC’s
  • Futters
  • Ran a lap

The Thang:

Partnered up because accountability matters. Cones were lined up with a plethora of KB exercises. The timer was an experiment of mine that was a cross between a human horse and buggy with battle ropes. The idea was to run across the parking lot with resistance. It was teeeeerible!! All of the pax would rotate through the cones onto the resistance run.

After a few rounds the timer switched up to bear crawls and waiter carries (aka The Tesh).

Six o’clock arrive fast. Back to COT for prayers and praises.

Prayers for mental health, cancer, and marriages.

JWOW

 

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Snake Pit – 3.23

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8 PAX split off with Bushwood. I’m 100% certain Tesh’s backblast will be more interesting to read than mine. (I’ll tag him on Twitter and Slack to confirm this fact.) That left 8 PAX with kettlebells for the Snake Pit

The Thang:

Warmup alla cart of the top of my head based on what I felt my body needed. YHC was on Q; so, YHC went with what YHC knew.
Windmill
SSH
Merkins (slow count)
Halo
Around the World (AKA: Kettlebell Sling Shot)
1 Burpee

Flow 1:
5 reps each
Swing
Goblet Squat
Halo
Side Lunge
Deck Squat (click the link…these suck)
then 4 reps
3 reps
2 reps
1 reps as a full flow

Small Lap and some yoga

Flow 2: 5 reps, then 4, 3, 2, 1
Over Head Press
Suitcase Row
Clean and Squat

Small lap and no yoga

Flow 3: 5 reps, 4, 3, 2, 1
Single Leg Deadlift
Swing
High Pull
Snatch

A little bit of yoga (Birdcage does not enjoy pigeon lunge

Workout felt deceptively challenging

Dark Helmet-esque Report:
@WagonWheel has the tough work of being @Slash’s pastor
@Slash believes Encanto is a “foreign” film
@3D_Alex Geyling thinks it’s hilarious when somebody’s “dad” is escorted out of a theater for spoiling the movie and possibly being a “hobo”
@B.O.B. Is appropriately fearful of celebratory gunfire.
This is better than: @Sugarbug and YHC. We are unnecessarily fearful of unsuspecting coming across quicksand in our daily lives. Thanks Atreyu
@birdcage_f3 believes crossbreeding with an octopus is possible
@Drop Thrill doesn’t understand They/Them, but crushed today’s workout

NMM:

I struggle with being a musician in a time of WAR (Ukraine/Russia at the moment). I was a sophomore music major during 9/11/2001 and viscerally remember feeling useless. Leonard Bernstein said: “We musicians, like everyone else, are numb with sorrow… Our music will never again be quite the same. This will be our reply to violence: to make music more intensely, more beautifully, more devotedly than ever before.” (he was speaking on JFK’s assassination.)

When I read an account from the last journalists in Mauripol, I again felt useless. My students and I spend so much practice and work exerting for something so ephemeral with no lasting product past last night’s performance. There’s a question of the validity of our efforts when so many suffer needlessly.

But this journalist’s account is a story. And many of the most lasting stories in our culture are turned to art (drama–> tv, stage, film). And much of what sticks in our minds and works in our hearts is through stories turned to lyrics and set to music. So, my individual labors may not single-handedly yield a song that awakens a generation, but my students may sing, write, teach, perform in a concert that does. Or at the very least, I’ll make d@mn sure that we work to make music more beautifully and devotedly than every before. And I’ll trust that the world will be a more beautiful place.

Men: stick with what gifts you’ve been given and the talents you worked to develop

—
Band Camp dismissed

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It dit-int rain

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We had a few at a damp parking lot, but no rain (U-haul.)

Started by stretching just enough to get Funhouse a little grumpy ’cause he could feel something coming.

A sampling of a few groups of exercises with a light jog in between:

KB Swings 15
Lawnmower Pulls 15 each arm
Tricept Extensions 15
Halo circles 20
Hillbilly Walker with Bell 10 each leg (20)

Squats 15
Deadlifts 20
KB Swings 20
Tricept Extensions 15
Around The World single count 20 

Lawnmower Pulls 15 each arm
Clean press 10 each arm (20)
Halo circles 20

Squats 15
Around The World single count 20
Shoulder Press 15

Lawnmower Pulls 15 each arm
Tricept Extensions 15
Deadlift 20
Clean press 10 each arm (20)

Unfortunately, at one point, we lost Funhouse. Something got pulled. Hope you are doing much better soon.

Prayers to the Cyclops fam.

We talked about the Mental Battle podcast dropping Friday with DH, DThrill and C-Span (who is moving to Dallas?)  Also great fellowship with the young turks who are married and engaged in being strong dads. I am glad to see so many under 40’s taking advantage of F3 and what it brings in building the I am Third. I am more than happy to chat about the mistakes I made as a young dad trying hard to make my mark (before F3 existed.)

Thanks to 3-D for the opportunity.

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