Tag: 3D

the walking workout

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Hive, the weather was clear, but wind was pronounced.  we had 10 at the hive so hive x2.  the workout was a walking workout times for each exercise.

kettle curls

tricept ,

side swings with step

butt kickers

halo

bob n weave

L,R,C mill press

Good mornings with step

lung swist

inch worm

clean l,r

Center high pull

butt kickers

duck walk

l,r, c. high hold

clean step

abs work , running man, 20 count, side hip lift 20 count, mak tar gi, 20 count, left hip lif 20 count, and mountain climbers 20 count.

stretch.

 

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Wegmans at Snakepit

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When asked to Q here I assumed it was too far. It was only 8 minutes from YHC house. The Coop is about 3, so hard to argue passing that one up.

Disclaimer was disclaimed and off we went. Took the bells over near one part of the parking lot. I had a box with exercises written down on them.

normal warmup. Nothing fancy. Nothing out of the ordinary.

partnered up. Partner 1 performs exercises while partner 2 runs the lap. The goal was to not let your partner beat your rep count, otherwise there was a man-maker penalty that was not enforced.

The exercises, in no particular order, were:

Squats,

Curls,

KB Swings.

Merkins.

Kid Launcher 45 degree angle shoulder raise.

Overhead press

some others?? Bobber destroyed the box with the exercises.

we also lunge walked and squatted some more

finished it up with some Mary

Thanks for the opportunity 3D!

Wegmans

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LE TOUR DE WEP Dora Style

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Great morning for a Q, my third one of the week, I was super pumped since my sidekick Sonic (2.1- 8 years old) accepted to take the lead roll and co Q with me.

This time I brought my battle rope and chatters started early, we welcomed all PAX. Drop Thrill was in charge of the milkshakers so off they went.

With the Bootcampers we grabbed the rope and moseyed/walked across the wet and cold grass to the playground for the warm up, many PAX whined about getting  their toesies wet but the idea is to get out of your comfort zone and accelerate, this is why you leave your fartsack every morning. We explained that we will move as a team and our team will be as fast as the slower PAX so we all encouraged each other to get better (this is what F3 is all about)

Warm up led mostly by Sonic:

Side straddle hops
Windmill
Weed picker
Low slow squat
Moroccan night clubs
Low slow merkin
Mountain climber

I mapped the park on my phone for 15 stops and we run in between stops (picture attached), we used the walking trail to run around the park. The idea was to complete the following Dora:

100 merkins (4 stops x 25)
200 carolina dry docks (5 stops x 40)
300 overhead claps (6 stops x 50)

We went back to our starting position at the playground for some fun with the battle rope.

Our team was split into two groups for some Tug of war competition, PAX enjoyed this part as adrenaline kicked in while pulling the rope in a friendly competition. I’m definitely repeating this in my Q’s

.

We had abut 11 minutes left so it was time for our superhero visit and the crowd started cheering:

Captain Thor
1 big boy situp,  4 american hammers
2 big boy situps,  8 american hammers
3 big boy situps,  12 american hammers
Progressive to 10 big boy situp,  40 american hammers

3 rounds of Superman to stretch the abs, honey mooners, downward dogs and tunnel of man for Sonic back and forth to finish our beatdown,

we finished our day running back to COT carrying the rope as a group.

We met with the milkshakers for namearama, announcements, prayers and praises.

Thanks to Slash for the opportunity to lead this great group of PAX, some of them I had only seen once or twice but it’s all about the camaraderie.

My 2.1 Sonic really enjoyed this as he does everytime he comes to F3 with me, all PAX welcomed him as one more of us encouraging him every minute, he’s only 8 but not afraid of the gloom.

TINSEL and SONIC are out!!

 

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Armory Led Zep Tribute

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Eleven in total at the Armory.  Weather was a cool 38 degrees, no wind, dry.  Ideal for what we were going to do.

Warm Up
Mosey Run
Exercises:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner

Thang 1: Intervals 
Led Zepplin playlist going during this.

45 seconds on, 13 seconds rest in between.  Set 1 exercises:
Kettlebell Swing
Kettlebell Goblet Squat
Tricep press/OH press
Snatch
American Hammers

Run approx. 500’ lap

Then Set 2 exercises, same interval timing as above:
Curls
Single-Leg Kettlebell Romanian Deadlifts
One arm kb row
Shoulder Press
Kettlebell crunch / rollup
Run approx. 500’ lap
Rinse/Repeat above

Thang 2: Thunderstruck routine
Do a burpee each time “Thunder/Thundedrstruck” is mumbled in the song.

Mary, Five mins worth

Fini, COT

Prayers include those undergoing cancer treatment; and for most of us, driving is the most dangerous part of our day…let’s be mindful and careful out there.

 

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Sweet Sixteens at The Fort

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Five men posted at The Fort/bootcamp on a cold, but dry morning.  Two pax posted for Milkshake.

Warm up
Mosey run on the path, stopped along the way for some burpees.  Ended at playground and did:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner

Thang 1 Sweet 16’s
1 merkin, then run to walking path (~150′) and do 15 LBCs
Run back, 2 merkins-14 LBC’s, etc.

Mosey run to Springs Global side lot.

Thang 2 Fishy Tracks
Distance of approx 200′
Curb plank walk 10 steps/2 merkins, down the whole length, then run return to start
Crawl bear 5 steps/then 10 CDDs, down the whole length, then run return to start
Lunge walk 6 steps/10 squats, down the whole length, then run return to start

Mosey run back to WEP.

Thang 3
Global warming (did Monkey Humpers, Cherry Pickers, Bobby Hurleys, Smurf Jacks, Goof Balls)

Thang 4 Bear vs. Crab Soccer 
Split pax in two teams
Yoga ball in the middle
Team 1 bear crawls only, Team 2 crab walks only
Get the ball and try to score
After score, switch animals. Repeat.

Mary, actually seven minutes worth.

Fini, COT

The Milkshake fellas joined us at COT.  Happy birthday to 3D!  Prayers for aged parents; bring them comfort and guidance for the physicians caring for them.

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9 Branded by the Ring of Fire – 3D’s 1st F3iversary

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In honor of my FNG post on Jan 15, 2019, I led 9 PAX reenacting the Ring of Fire dealt by SkateOrDie during my first post.  Weather was warmer than last year.

Warmup – Mosey, Moroccan Nightclubs, Hillbilly and imperial Walkers, windmills, Cherry Pickers, Plank, honeymooner, Plank, Downdog with calf stretches

Workout – PAX in circle with their respective weights.  Skate or Die also brought a concrete brick.  10 exercises.  Started with 20 reps and then worked down by 2.  Rotated weights after each exercise.  After each round I randomly rotated us or mixed us up so we used the weights in different order.  Threw a mosey in after 2 rounds.  Were only able to get down to 12 when Polaroid reminded us it was 6!!

Overhead Press

Squats

KB Swing

LBCs

Tricep Ext

Lunge Pass thru

Curls

Calf Raises

V Ups

Rows

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Push, pull, who mows your lawn…what?

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8 (soon to be 9…then 10) PAX gathered for chilly Snake Pit morning.  Getting the formalities (disclaimer) out of the way, YHC didn’t waste time moving b/c it was COLD!  We took off behind, I guess it’s behind, the football field for a short mosey down to the break in the road, then circled back to the side parking lot where warm-up would be conducted (before we ran back to the parking lot, 5 burpees were thrown in…yep, that kind of warm-up). As we were running back, this is where PAX #9 (JWOW) graced us with his trademark tardy appearance…glad you made it my friend!  Better late than never and he was energized out of the gate like a kid on Christmas morning!

Warm-up included: mountain climbers, Morracan night clubs, imperial walkers, cherry pickers, SSH, windmills, burpees (yes burpees in the warm-up is a crowd pleaser), squats, then some up stretching.  Stretching was downward dog, honeymooners, leg and back stretches.  The warm-ups above were for the most part counts of 10 with exception of burpees (3) and SSH (30…only b/c we were waiting so long for Trucker! hahaha).  Birdcage was kind enough to pay YHC a “compliment” that he needed a 10 count during the warm-up…joking/not joking is how I took it but we moved on to The Thang.

The Thang

As we all got mentally prepared for next steps, YHC tried to start some tunes which turned out to be an interesting topic for the workout.  90’s hip hop was first up…hopefully no one was offended by Biggie or Snoop’s lyrics b/c there was about zero movement from YHC to stop that “parental advisory” train from coming.  The following exercises were called out in sequence after each was completed by the PAX.  About midway through these exercises, the local legend (and PAX #10) joined our group of merry men…none other than Spitz!  Just in time for Snoop to bust some rhymes…Spitz was not entertained by these lyrical beats.

  • 30 swings
  • 30 squats (bell hits the ground and that doesn’t mean lean over, it means bend your back…)
  • 30 shoulder presses
  • 30 up rows
  • 30 (15 each leg) lunges
  • 30 (15 each arm) clean and press

With the first set done, our “cool down” was running lines in the parking lot (old school suicides) so 3 lines of different distance became our next task to attack.  Once the PAX finished their cool down, it was back to business.   Prior to getting back to business, 80s rock station was selected (much to Trucker’s approval!).

  • 30 (15 each arm) plank rows
  • 30 American hammers (single count)
  • 15 manmakers (crowd pleaser)
  • 30 (15 each arm) lawnmower pulls….or Javier pulls…huh Birdcage?  If you’re reading this and have questions, take them up with the Cage’iest of all Birds.
  • 30 KB presses (on your back, bench press)
  • 30 triceps extensions (on your back if you want Trucker…jeez, but those are technically skull crushers which we didn’t call, but you do you)
  • 30 shoulder shrugs

Back to our 3 sets of lines for cool down…and no, we didn’t do any 10 counts that I can recall.  That’s what running lines is for.  Back to the mix where the music changed again, not without some ribbing from Birdcage, who was quickly satisfied by the new selection “Beastie Boys” channel.  Uhaul also started to bust some rhymes, but nothing to the effect of what can be thrown down by the likes of Flat Tire, Jekyll, or rap goddess Pusher (goddess just seems to fit better)…sorry Uhaul, you’ve got to see these guys go and then you’ll see where I’m coming from.  Before we got started, beachbody enthusist 3D was asked to select “1 or 2″…he choose 2 without knowing why, only to be informed we were doing the 2nd set of exercises all over again.  C’mon man, I thought this was a softball of the 1 or 2…YHC was way wrong on him picking up on this.  Can’t win them all.  See set #2 above for what we did again.

Once this was done, another cool down was in store, then 3 short exercises of MARY.  We stayed where we were for COT, did all things at the end, and collected some great praises!  Thanks for the opportunity 3D, hopefully I qualified to the Snake Pit standards.  If not, bring me back and we can dial it up a few more levels if that’s what the Site Q wants!  Great group today and I’d give the group a 8-9 on the mumblechatter scale which is good when it’s cold!

Shady

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Chutes and Ladders at the Hive

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drug this up from a past Q I’ve done

Warmup – Mosey, Moroccan Nightclub, Hillbilly and Imperial Walkers, Windmills, Cherry Pickers, Plank, Honeymooner, Plank, Downdog, alternate calves in Downdog

Next started the pain

10 ManMakers

20 LBCs with Bell

30 Skullcrushers

Mosey w/ Bell

40 Curls (or 20 each arm)

50 Tricep Extensions

Mosey w/ Bell

60 Overhead Press

50 Flutters with Bell

Mosey w/ Bell

40 Goblet Squats into calf raises

30 Rows (15 each side)

Mosey w/ Bell

20 American Hammers

10 Turkish Getups with a butterfly or lat raise on your back to start (5 each side)

Still had 16 minutes, so PAX called exercises (Manmakers, Uhauls, etc, even rotate one bell and did rows and BBS)

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Snake Pit: New Year’s Day…

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“Under a blood red sky
A crowd has gathered in black and white
Arms entwined, the chosen few
The newspapers says, says
Say it’s true, it’s true”
– New Year’s Day, U2

It was New Year’s Day and the #Faithful convened at the Snake Pit to work. Nothing fancy, the sugarplums had danced out of everyone’s heads and there was no telling aroma of vodka being sweat out to indicate that this was different than any other morning. I guess even an 0700 start wasn’t late enough to entice some folks to post. U-Haul had some sort of TimeLife “Best of the Late 70’s” playing on the roof rack, and it was loud enough to entice a Spitz sighting. Spitz can hardly resist when “Radar Love” starts strumming the rhythm strings deep in his soul. Play it long enough and he’ll eventually meander over to tell some stories of the glory days of Fort Mill. “This used to be entirely wild boar paths through here…” Anyhow, with a promise of no running, we got going.

HIIT Style workout was on the menu: 60 seconds on 20 seconds off.

Curls
Goblet Squats
Chest Presses
Triceps Extensions
Pass-through Lunges
Clean and Press
LBCs
and more…

Finished up with a round robin of Mary and such then 3D took us out.

Until next time… Helmet, out.

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