Tag: Airwolf

Get Motivated

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WARMUP: Mosey and Windmill
THE THANG:
The Motivator

Dora
100 Mercans-Bear Crawl
200 Flutters- Burpie Broad Jumps
300 Box Cutters- Power Skips

Fire Hydrants, Military press
Overhead and Forward claps 30 in cadence

Standing shoulder taps and 2 minutes of planks

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A Halloween Nightmare

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COP

Take a lap around HT

SSH x 30
Windmills x 15
Mtn Climbers x 15
IW x 15

The Thang:

Mosey to new spot

H-and Release Merkins x 100
A-ir Squats x 100
Take a lap
L-unges x 100 each legs
L-ow Dolly x 150
O-ut and Back – take a lap
W-orld War II Sit Ups x 100
E-scalator (10 Jump Squats, 20 Burpees, 30 Merkins, 40 Squats, 50 Lunges)
Take a lap
E-mpty Wheelbarrow
N-olan Ryans x 50 (each side)

Mosey home. Only Slapshot made it to the end.

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Tour of the Grounds

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10 men toured The Stockade grounds this morning. Here’s what we did:

-10 Low Slow Squats (IC)
-10 Imperial Walkers (IC)
-10 Moroccan Night Clubs (IC)

Mosey to HT side wall
-Hold Wall Sits while each person takes turns doing 10 Merkins
-BTTW
-10 Australian Mountain Climbers (IC)

Mosey to Upper Lot
-10 Burpees, take a lap
-20 Merkins, take a lap
-30 Overhead Claps, take a lap
-40 LBCs, take a lap
-50 Calf Raises, take a lap
-40 American Hammers, take a lap
-30 Flutters, take a lap
-20 Hand Release Merkins, take a lap
-10 Under the Fence, take a lap

Serpentine the HT lot
-Run, Nur, Side Shuffle, Bear Crawl, Burpee Broad Jump
-5 Ladder Merkins per rung (5 levels)

Mosey to HT side wall
-10 Dirty Hookups (IC)
-10 Dirty Hookups, but with your feet (IC)

Mosey to the garage
-20 Step ups
-10 Knee tar N’Diayes (IC)
-10 Makhtar N’Diayes (IC)

Mosey back to COT
-20 Ab Mat Situps
-20 Freddie’s (IC)

Total Mileage: 1.85

NMM
I just returned from a trip to England with our GrowRuck team. I learned that regardless of our accents, we are one PAX with the same mission in mind. I had a wife tell me F3 broke her husband (Hoops). It broke him and rebuilt him into the father she always desired for her children and the husband she married years ago. You see, F3 is more than a fitness group – it is a way to unlock a man’s hidden potential to love and lead well. I am so blessed to be surrounded by men like Hoops. He was just like so many of us – lost without know it. Let his story inspire you to find your “why” and rekindle your desire to be an asset wherever you are.

-IJ

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Tour of the grounds

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10 men toured The Stockade grounds this morning. Here’s what we did:

-10 Low Slow Squats (IC)
-10 Imperial Walkers (IC)
-10 Moroccan Night Clubs (IC)

Mosey to HT side wall
-Hold Wall Sits while each person takes turns doing 10 Merkins
-BTTW
-10 Australian Mountain Climbers (IC)

Mosey to Upper Lot
-10 Burpees, take a lap
-20 Merkins, take a lap
-30 Overhead Claps, take a lap
-40 LBCs, take a lap
-50 Calf Raises, take a lap
-40 American Hammers, take a lap
-30 Flutters, take a lap
-20 Hand Release Merkins, take a lap
-10 Under the Fence, take a lap

Serpentine the HT lot
-Run, Nur, Side Shuffle, Bear Crawl, Burpee Broad Jump
-5 Ladder Merkins per rung (5 levels)

Mosey to HT side wall
-10 Dirty Hookups (IC)
-10 Dirty Hookups, but with your feet (IC)

Mosey to the garage
-20 Step ups
-10 Knee tar N’Diayes (IC)
-10 Makhtar N’Diayes (IC)

Mosey back to COT
-20 Ab Mat Situps
-20 Freddie’s (IC)

Total Mileage: 1.85

NMM
I just returned from a trip to England with our GrowRuck team. I learned that regardless of our accents, we are one PAX with the same mission in mind. I had a wife tell me F3 broke her husband (Hoops). It broke him and rebuilt him into the father she always desired for her children and the husband she married years ago. You see, F3 is more than a fitness group – it is a way to unlock a man’s hidden potential to love and lead well. I am so blessed to be surrounded by men like Hoops. He was just like so many of us – lost without know it. Let his story inspire you to find your “why” and rekindle your desire to be an asset wherever you are.

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Tabatas

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Back Blast
Tabata workout
DATE: 17 Oct 2023
AO: #ao-colleseum
Q: @Airwolf
PAX: @Rebound @Tesh @Backdraft @Barkley @Wooden leg @Grassy Knowl
FNGs: 0
COUNT: 7
WARMUP: Windmill

TABATA: 4 rounds of each
40 sec. Rowers. 10 sec. Rest
40 sec. Flutters 10 sec. Rest
2 min. Bear crawl
40 sec. Rear Lounge 10 sec. Rest
40 sec. Shoulder taps 10 sec. Rest
2 min Karaoke’s
40 sec. High knees 10 sec. Rest
40 sec. Side hops 10 sec. Rest
2 min Nur and mosey
40 sec. Hillbilly Walkers 10 sec. Rest
40sec. Skier 10sec. Rest
2 min planks

Last 10 minutes we did some side struggle hops 😂, standing shoulder taps, military presses, forward, and overhead claps.

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Wheel of Gloom

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Had a last minute cancellation so today seemed like a great day to bring back the Wheel of Gloom!

It’s a competition where each pax spins the wheel… which lands on an exercise. The spinner counts each Rep as his points.

At the end… the top two point getters square off in a 1:00 minute AMRAP to see who gets the W.

So we all got a good workout in. Minimal running but over 200 Merkins and dozens of other reps of BBS, Squats, lunges, and Freddy Mercury’s. 1F was satisfied but 2nd accelerated!

Congrats to Half She’ll for getting the championship today.

Until next time…

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Tuesday Morning Fun Time!

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Warm-up:
• Side straddle hops
• Cherry Pickers
• Moroccan night-clubs
• Merkins
• Hold position for down dog
• Honeymooners
• Right side plank
• Left side plank

• Mosey with sandbag and circle up. Sandbag rotates and the PAX does clean n jerks.
• 2 min burpees
• 2 min big bois
• 2 min squats
• 2 min peter parkers
• 2 min merkins
• 2 min imperial walkers
• MOSEY TO THE WALL
• Handstand against wall and do 5 HSPU (or hold for 30 sec)
• One at a time, run out and do 3 of your finest burpees
• PARTNER DORA (run around light poles – 20 min)
• 100 Merkins
• 200 Squats
• 300 Flutter
400 Calf raises

ANNOUNCEMENTS: Nessie at Lake Wylie 10/21

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Smiles and Miles

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WARMUP: Intro and disclaimer. Began rucking down towards the round about. stopped to do some curls, Squats and overhead press. all OYO.
THE THANG: Kept rucking to the far end of the Sunbelt parking lot. stopped to do some SSH, merkins, stretching, up and down dog. Rucks on and hiked it over behind Starbucks. Held AL Gore for a message about allowing ourselves to let others serve us. I talked about how grateful my family is from the outpouring of love we have received from so many people after my M’s surgery. Do not be affraid to allow others to serve you, you do not have to do the hard stuff alone. Rucked around to the back of the pond area and stopped behind the ale house. More curls, Squats and overhead press but in cadence. Rucked back to COT.
MARY: Got in a little Ab work before 6am.
ANNOUNCEMENTS: Murph, print shop workout, and blood drive
COT: Prayers for Duckb6 weeks no nicotine, prayers for Cornerstone from his uncle passing and praise for my wife’s recovery.

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Tabata Beatdown

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WARMUP: Windmill and The Motivator

TABATA: 4 rounds of each
40 sec. Mercs. 10 sec. Rest
40 sec. Flutters 10 sec. Rest
2 min. Sprints
40 sec. Squats 10 sec. Rest
40 sec. Rowers 10 sec. Rest
2 min High knees and Nur
40 sec. Rear lounge 10 sec. Rest
40 sec. Hello dollys 10 sec. Rest
2 min Bear Crawl and Mosey
40 sec. Mountain climbers 10 sec. Rest
40sec. Leg up downs 10sec. Rest
2 min Monkey humpers and Burpees

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