Tag: 3D

We’ll Drive Home Backwards

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9 Men showed up at The Pit for a Kettlebell Workout from a Runner (not a professional).  YHC made a commitment to less than a mile of total distance.  Fortunately Odometer Fraud (look it up) works for the workout as well.

Here’s what we did:

COP – SSH, Windmills, IW, MNC

Paula Abdul

Carry the bell 2 lines forward, 1 line back, set of KB exercises, Repeat till end of lot

  • 20 Swings (160)
  • 15 Goblet Squats (90)
  • Interlude – KB Bear Crawl the Line
  • 10 Curls 5 Ea. Arm (60)
  • 10 Overhead Press (60)
  • 2 Man Makers alternating arms on the Merkin (12)

Mosey back for COT

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Double Trouble At The Hive

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It was a dark and rainy morning… but that didn’t stop six Pax from getting up and after it at The Hive.

This workout is called Double Trouble and was named that before we lost our Metro brother of the same name, but this workout is done in his honor and memory.  Great high impact man who we just lost due to Covid.

The workout goes like this.  Each round of two exercises you complete 10 reps then 15 round two, 20 round three.

The exercises are:

Kettlebell swings
Shoulder shrugs

Goblet squats
Flutters

Curls
Merkins

Tricep extensions
Squats

Sumo squats (what more squats?!)
LBCs

Skull crushers
Rosalitas

Dead lift
Calf raise

Lawnmower
American hammer

Romanian dead lift
Dips

The mission of F3 is to plant, grown and serve small workout groups for the invigoration of mail community leadership.

I hope this one was a challenge and it was great to see Geronimo again, who we thought was leaving town already but has s reprieve.

Hope you have a great weekend and hopefully you enjoyed all the squats.

Thrill is gone!

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4

“Just the Facts, Ma’am.”

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YHC picked up the Q yesterday from 3D after a message was shot across Slack. With little prep time I went into the annals of prior weinkes and pulled out a subtle burner. Four showed up with their bells and we headed to our section of CRHS for the morning.

 

Mosey out to far lot, drop bells

COP

5 Burpees OYO

Bear crawl to next row

10 Goofballs (in honor of Geronimo)

5 burpees

Bear crawl to next row

10 Tappy Taps

Bear crawl to next row

10 Imperial Walkers

Crawl Bear back to KB

 

WEINKE

Five Stations 

15 Reps Each Stop

Method of Travel 

Round 1: Lunge walk

Round 2: Bear Crawl w/KB drag

Round 3: Lunge Walk

Row 1

Halos

Kid Launch

Row 2

One Legged RDL both sides

Row 3 

Tricep Extensions

Curls

Row 4

Goblet Squats

KB Swings 

Row 5 

Burpee Snatch

Run to end of lot and back

First round took about 13 minutes, so we kept pressing and were able to finish three rounds – that’s 405 reps in total not including the warm up. Nice job.

 

OH carry KB back to COT

 

Last Minute Mary (#LMM)

Z Press x 10

Flutter w/Press x 10

 

#NMM

The group was small but close today. Good talk about sons and wrestling and career changes. No matter what stage of life you’re in, there is impact to be made on your family and community. Let that not be forgotten in the midst of our day to day.

 

Punch List out.

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3

Grateful without being complacent

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14 Total PAX – 9 split off to run with Dark Helmet. See his well-written and coherent backblast for report. 🙂

Warmup
Round the world
SSH
Good Morning
Arm Circles
Some Burpees interspersed

The Thang:

20 Merkins
10 KB Swings
20 Merkins
15 KB Swings
20 Merkins
20 KB Swings
20 Merkins
25 KB Swings
Short mosey

20 Goblet Squats
10 KB Swings
20 Goblet Squats
15 KB Swings
20 Goblet Squats
20 KB Swings
20 Goblet Squats
25 KB Swings

20 Flutters bell held overhead
10 KB Swings
20 Flutters bell held overhead
15 KB Swings
20 Flutters bell held overhead
20 KB Swings
20 Flutters bell held overhead
25 KB Swings
Short mosey

20 Cossack Squats – no bell
10 KB Swings
20 Cossack Squats
15 KB Swings
20 Cossack Squats
20 KB Swings
20 Cossack Squats
25 KB Swings

Short message on my struggles with Gratitude vs. Complacency
Grateful that I’d already Qed this workout (and had a lot of the backblast written), but we don’t want to remain complacent. So let’s tack on 20 more of each.
I also thought repeating the Weinke was a metaphor for doing the same thing again, but not remaining complacent.

Final round to get to 100 of each exercise and 300 swings
20 Merkins
20 Goblet Squats
20 Flutters bell overhead
20 Cossack Squats
20 Kettle Bell Swings (As Dark Helmet and crew arrived back. He then hollered that it was 0600 when it was really 0559 because he wanted to read: https://dailystoic.com/no-one-escapes-this-law/. Which, in his defense, was worth listening to and is certainly worth reading.)

COT

Prayers for:
Those dealing with the emotional struggles that the holidays can bring
Those dealing with the COVID-related struggles that these holidays are bringing
3D’s upcoming surgery
Prayers that God will make us equal to the tasks set before us.

Grateful for the opportunity to lead and the PAX that showed up. Thanks 3D for the invite.

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3

12ish Days of Christmas at Snake Pit

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Been a while since I was Q at the ol’ Snake Pit and as I’m not scheduled for next month, I figured it was time to pull th5e 12 Days of Christmas workout out of the bag.

After a short warm up, we got after it.  Despite what U Haul said, we got to day 9.

Just like the song, you repeat each set every time you add another exercise.

1 – Run/Walk
2- Turkish getups
3- Goblet squats
4- LBCs
5- Shoulder press
6- Chest press
7- American hammers
8- Calf raises
9- Sumo squats
10- Lunges
11- Lawnmowers
12- Dead lifts

 

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1

Snake Pit 10/21/20

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Six men showed up for the Kettlebell workout at Snake Pit this morning.  I was a little unsure about whether I had enough planned to fill the time since it has been a while since I’ve lead a KB workout.

Warm-ups

SSHs

Imperial Walkers

Windmills

Moroccan Night Clubs

Plank Stretches

 

Next, we moved to the main event.  Three partner workouts similar to a Dora, each a bit more difficult.

First:  Copperhead (The bite hurts, most likely you would survive)

100 KB Swings

150 Curls

200 LBCs

One partner ran to the second light post while the other started with the exercises above.  Flapjack until the reps are complete.

Second: Rattler (The bite hurts like hell, you may survive)

150 Overhead Presses

200 Calf Raises

200 Flutters

One partner lunge walked with bell 20 yards and back.  Flapjack until the reps are complete.

Third:  Cobra (Low probability of survival)

150 Squat Thrusters

200 Upright Rows

200 America Hammers

One partner did burpee broad jumps while the other started with the exercises above.  Flapjack until the reps are complete.

Most of the group got through the Upright Rows and started on the American Hammers.

 

Great job Everyone!

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1

Double Trouble With Drop Thrill at Snake Pit

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3D gave me the reigns this morning and I obliged with another lead at Snake Pit, the closest AO to my house, so I’m a regular.
After a little warm up, we launched into what I call Double Trouble.  Each exercise you do 15 of, and then Round 2 20 of.  Simple but effective, I think anyway.
Double Trouble

Kb swings

Turkish getup (only Round 1)
goblet squats
Flutters
Curls
merkins

tricep extensions

Squat

Sumo squat

LBC
skull crusher
Rosa lita
Dead lift
calf raises
Lawnmower
American hammer
One arm dead lifts
Dips
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
  • 1 Are free of charge
  • 2 Are open to all men
  • 3 Are held outdoors, rain or shine, heat or cold
  • 4 Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • 5 End with a Circle of Trust

The F3 Credo is: Leave no man behind, but leave no man where you find him.

Thanks 3D for the chance to lead again.  Thanks Pax for the mumblechatter.

 

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1

Crush it and Pump it!

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FYI- my first backblast of the year…

New guy came with Hardwood to Bushwood so gave an extra complete disclaimer.

Bushwood guys took off and Snake Pit guys stayed with me. Warmed up with SSH, merkins, Hillbilly walkers.

Picked up a full (water) keg with Zimmern and moved out to the entrance road.

The Thang:

1 of the PAX rolls the keg uphill on the road while YHC leads the PAX in a KB exercise. When the keg gets back, the next PAX in the circle rolls the keg and everyone starts a new exercise. Pretty straight-forward.

All IC:

Tricep extension
Around the world
Bent row
KB windmills
KB flys
KB walkers
Upper chest press
KB 180 crunch
Bell crushers
Crunch pass through
Squat
Plank row
Elf on the shelf
High kick side lunge
Pull-over
Lunge & twist
Single leg deadlift with a press
Halo
Plank pull through
Good mornings
Concentration curl
American hammer
Alternating snatch
Upright row
KB swings

There was plenty of heckling of my choices of exercises, like how many hours of youtube videos did I have to review to get all of these. Gotta say the 180 crunch is no joke. Also kegs go downhill a lot faster than up.

Thanks for the opportunity to practice my cadence and lead this terrific group of guys.

Geronimo!

Out

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2

Keilbasa Beat down

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10 Swings

Run

Swings, Squats

Run

Swing, Squats, Curl (L/R)

Run

Swings, Squats, Curls, BBS

Run

Swings, Squats, Curls, BBS, Shoulder Press

Run

Squats, Curls, BBS, Shoulder Press

Run

Curls, BBS, Shoulder Press

Run

BBS, Shoulder Press

Run

Shoulder Press

10 min of Mary

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