Tag: Airborne

Do you burn twice the calories when the humidity makes you sweat twice as much?

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WARMUP: Not sure… I missed it! (Got us so early I thought I had too much time so I put some laundry away and then realized I did really bad travel math! Rolled in about 5:18)

THE THANG:
Run (lap around 4 parking rows)
– 40 KB Swing
– 40 Curl
– 40 Goblet Squat
– 40 OH Press
– 10 Man Maker

Run (lap around 3 parking rows)
– 30 KB Swing
– 30 Curl
– 30 Goblet Squat
– 30 OH Press
– 10 Man Maker

Run (lap around 2 parking rows)
– 20 KB Swing
– 20 Curl
– 20 Goblet Squat
– 20 OH Press
– 10 Man Maker

Run (lap around 1 parking row)
– 10 KB Swing
– 10 Curl
– 10 Goblet Squat
– 10 OH Press
– 10 Man Maker

ANNOUNCEMENTS: It’s Hot Outside… and Kind of Humid

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JWow Wins! JWow Wins!

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WARMUP: We headed for the light and warmed up with some of the usual suspects
THE THANG: We played Uno with these rules:

Blue – Curls
Green – LBC
Yellow – Goblet Squats
Red – Chest press

Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise
Reverse – Repeat last exercise
Wild – Change color

MARY: Strange how we got a lot of core in but not much chest work so I threw the me in.
ANNOUNCEMENTS: Dark Helmet is trying to murder us tomorrow.  Sign up to mow at the Care Center Read your newsletter.
COT: Thanks for playing along with Thrill Uno. Thanks for letting me lead. Thrill is gone!

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Gear Mayhem

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WARMUP: SSH, Windmills, Low slow squats, Moroccan Night Clubs, Arm Circles, Merkins
THE THANG: 2 min timer, AMRAP
KB Squats
Chest Press
Calf raise
Wall sit
Skull crushers
Freddie Mercuries
KB Lunges
Plank
LBCs
Rinse and repeat until 5:55 am
Airborne’s Hip Thing

MARY:
ANNOUNCEMENTS: Murph on Monday after all normal AO workouts
COT: Families in Texas, Baby #2 for BattleBot

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BOMBS Away!

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WARMUP: SSH, Imperial Walkers, Hillbilly Walkers

The month of May is mental health month. Most Americans struggle with some form of mental health. One of the biggest things I’ve learned during my short time at F3 is that this community cares about the mental health of the PAX and their families. I believe that’s why 🛡 🔒 are a thing as well. To help foster that bond between men.

Loss of life due to suicide is the #2 leading cause of death in ages 10-34.

This workout was curated with the idea that we are not alone and through teamwork, we can get it done.

THE THANG:
BOMBS workout
50 Burpees
100 Overhead claps
150 Merkins
200 Big Boy SitUps
250 Squats

Mode of transportation was suicide runs.

Partner up. Pax 1 does exercise while Pax 2 does suicide run. Then swap.
If finished before the other groups, help them wrap up their sets.

Wrapped up with 10 merkins on the minute for 7 minutes followed by 15 squats on the minute for 7 minutes.

ANNOUNCEMENTS: Check your newsletter

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Helping your brother bear his burden

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WARMUP: SSH, Morrocan Night Club, Down Dog, Up dog, Merkins, Seated Surfers, KB squats

THE THANG: We began with a short mosey to the curb and back. Picked up our bells and lined up on a line in the parking lot. 50 man makers were called. It’s a lot. And it’s reminiscent of many of the burdens we carry. The PAX were challenged to push through and persevere. In turn, any PAX who finished was tasked to go take the bell of his brother and lighten the load. Demonstrating how we share the load with our brothers in need. No one goes alone.

After the glorious man makers, we moseyed to a more lit area for some station work. There were the following stations in a circle:
+Split Leg Squats 10 each leg
+Single Leg Deadlifts 10 each leg
+Calf Raises 20
+John Deere(lat pulls) 10 each arm
+American Hammers 20 IC
++The method of movements were bear crawls and overhead carries.
We completed 2 laps around the circle or so before COT.

COT: Praises for the acceleration of the Fort and the leadership were shared. Thanks for the opportunity to Q and participate in Q school week.

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What idiot called this?

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PAX showed up expecting for Shady to be on Q (which explains the large numbers). They had to settle for me, but I’m just happy to be Shady’s understudy. Hope he gets back to 100% soon

WARMUP:
SSH, IW, HW, Shoulder Taps, Peter Parker, Parker Peter, Merkin

THE THANG:
Extra weight. PAX had rucks, sandbags, and bells galore in honor of Gear MAYhem

3 groups
1 took a lap and did swings for the 6
2 groups carried weight the length of the parking lot, did 10 merkins, 15 squats, and came back.

Then we rotated. After everyone got to run we add weight

Between each set of 3 rounds:
(With no extra weight on)
5 manmakers
5 cleans (each side)
5 overhead presses (each side)

We got through 3 sets of 3 rounds

At one point during set 3, I causally and in a very neutral tone mentioned that my grip was shot. Vuvuzela pointed out that he’d never heard anybody gripe about their own Q so much. Maybe I mentioned something earlier too?

MARY: Uhaul Q-jacked for Mary a little early by my clock, but he doesn’t like manmakers.

ANNOUNCEMENTS: read the newsletter, lots of community impact going on!

COT: doing one thing really well is better than 5 things done halfway. Bear reminded us today that form matters. Do a good squat.

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Simple – Gear, Burpees and Sprints at the Armory

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Typos quite possible…

Armory for the kickoff of the month of Gear/May:

PAX brought a few sand bags, a ruck, plate carrier and kettle bells ranging from 20lb-60lb. Tesh would’ve blushed.

Disclaimer but hey, push yourself.
Carry the coupons to the near end of the large parking lot.
Mosey lap around then circle up for some warm up things (garden variety).

10 Burpees and sprint to the other end of the lot
10 Burpees and sprint back, partnering up with a coupon of your choice (it pays to be fast)

25 Squat Thrusters
25 Curls
26 Merkins (1/2 & 1/2)

5 Burpees, run 1/2 way and run back (had to start watching the clock) to the coupon of your choosing…unless you had no other options.
25 Flutters
25 Freddy Mercury’s
25 X’s & O’s

5 Burpees, run 1/2 way and run back
25 LBC’s
25 American Hammers
26 Box Cutters

5 Burpees, run 1/2 way and run back
25 Bent Over Rows (slow cadence)
25 Overhead Press (slow cadence)
25 Chest Press (slow cadence)

10 Burpees, Run all the way down and run all the way back

Carry the coupons back for COT

Until next time.
Maximus

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The Lights were Out at the Hive

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Quick disclaimer and asked if anyone needed to visit the potty before we got started. Seems to be a regular occurrence at the Hive.
WARMUP:
Slow mosey lap around the parking lot. Regular warm up exercises (SSH, Moroccan Night Clubs, Imperial Walkers, Windmills, Plank Stretches, Peter Parkers)

THE THANG:
Next, we picked up the KBs and completed 6 rounds of 29 squats at each light pole. Mode of transportation to each light pole varied (overhead carry, murder bunny, overhead carry, lunge walk, overhead carry). Once complete, we ran another lap around the parking lot.
Next round of exercises, 29 reps of each. Curls, Tricep Extensions, Chest Press, Calf Raises, Swings. The mode of transportation to each light pole: One hand press, bear crawl, overhead press, Crab Walk American Hammer, Two Step Man Maker.

ANNOUNCEMENTS:
Convergence / Invergence
See Newsletter

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Playlist Perfection

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WARMUP: SSH, Moroccan Night Clubs, Tappy Taps
THE THANG: Four Corners
Curls, Squats, Lawn Mowers
Skull Crushers, Flutters, Chest Press
Shoulder Press, LBCs, Halos
UHauls, Calf Raises, Swings
2 laps completed
ANNOUNCEMENTS: Lunch today at Inizio’s, Con/Invergence next Saturday at WEP
COT: Prayers for heart surgery next week, marriages, health for family members…

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