Creative Assembly ( Tesh )

2022-10-14Leave a comment

QIC: BearGryllz
When: 2022-10-14
Pax: 3D, Airborne, B.O.B., BearGryllz, Dojo, Kermit, LookOut, Tesh, Uhaul
Posted In: The Hive

WARMUP: Side Straddle Hops ( 10 ), Diamond Merkins ( 5 ), Front Straddle Hope Seal Jacks ( 10 ), Regular Merkins ( 5 ), Side Straddle Hop Press Jacks ( 10 ), Wide Grip Merkins ( 5 ).

THE THANG:
1 2 3 4
REPS 20 15 12 8 Cardio
Strength KB Hip Swing KB HS Front Raise KB HS FR Press KB HS FR P – Tri-X SSH Press
Core 30 Secs Skull Crunch SitUp SitupBoat SitUpBoat Scissor A Frame Crunch
Strength Chair Hold 1/2 Sumo 1/2 Sumo UpRow 1/2 Sumo UpRow Curl High Knee Jaw Breaker
Core 30 Secs Plank Hold 1 arm PetPark – L 1 arm PetPark – R SuperMan ISO MTN Climbers
Strength 1 arm Supin Row – L 1 arm Supin Row – R Shrug ScapTrap Side Lunge Bus Driver

MARY: I forget what this is, loopy lexicon!

ANNOUNCEMENTS: F3 on Good Morning America today at 1pm EST, Bourbon Tasting, Bourbon Trail Race in May.

COT: Prayers for Lookouts son’s shoulder surgery and seizures, Prayers for 3d’s Mother’s Knee Surgery, Praise for Uhaul’s family chemo recovery.

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Band Camp Tabata Kettle Bell WO

2022-10-07Leave a comment

QIC: Band Camp, Bonsai
When: 2022-10-07
Pax: Airborne, B.O.B., Band Camp, Bonsai, Dojo, JWOW, LookOut, Peabody, Tesh, training_wheels, Trucker, Uhaul
Posted In: The Hive

WARMUP: Started the Motivator, but Pax were unruly and we stopped after 5.
THE THANG:
Tabata 40/20
Performed 2 rounds of each row below before moving to the next exercises.
Burpee jump over / over shoulder toss
Chest press / overheads
Squats with sandbag / deadlift
Curls / triceps
Lawn mower / upright rows
Swings / front pat raises
LBC / leg raises
Bulgarian Split Squats / Calf raises

Since we didn’t finish the rest of the motivator we had about 5 minutes left so we finished with the following

2 Broadway Burpees – ask BOB and training wheels
10 curls
10 squats

Repeat until 6:00

MARY:
ANNOUNCEMENTS:
COT:

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bells with the boys!!!

2022-10-04Leave a comment

QIC: shower curtain
When: 2022-10-03
Pax: 38 Special, 3D, Assassin, B.O.B., Band Camp, Battle Bot, Cousin Eddie, Dojo, Drop Thrill, Gekko, Hardwood, Joe Lyons (F3 Long Duck), JWOW, LookOut, Peabody, Router, Ruby Slippers, Shady, Shower Curtain, Spinner (Derrick Dominey), Tesh, Uhaul, Walker
Posted In: The Armory

WARMUP: CHERRY PICKERS, windmill, side straddle hop
THE THANG: Goblet clean X10 each arm
Goblet squat low and slow x10
Bent over row x10 each arm
Murder bunny 10 meters and return
Turkish get up .25….. x10 each side
American hammer way too fast for those with something heavy x15
Lunge walk with a pass thru…. 10 meters there 10 meters back
Plank drag x10 on each arm.
Shower curtain slide… 10 meters there 10 meters back
Trade your weight with another pax Rinse and repeat

MARY: @battlebot asked me to q in the ambulance,
@hardwood was confused from the start,
@longduck paid for coffee
@showercurtain wrote his first backblast
Everybody had something to say and plenty to do!

ANNOUNCEMENTS: Read your newsletter!!!
COT: No prayer requests. Praise to the good Lord for giving us another day!

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Deadly DORA

2022-09-21Leave a comment

QIC: Peabody
When: 2022-09-21
Pax: 3D, B.O.B., birdcage_f3, Drop Thrill, johnny Utah, LookOut, Peabody, Punch List, Tesh, training_wheels, Uhaul
Posted In: snake pit

WARMUP: SHH, Imperial Walkers, windmills, cherry pickers, Moroccan Nightclubs, arm circles
THE THANG:
5 Manmakers just to get the mind right!
Kettle Bell DORA with a partner. 100 KB Swings (combined count) partner is running 150 yards. Flip flop the running until the total rep count is 100. 200 Chest Presses; repeat the running and the combined rep counts. 300 KB Squats; repeat running.
DORA round 2: repeats DORA above but reduce the rep count and running distance by 50% but increase speed of completion.

Get in Groups of 3: 1 person Farmer Carries 2 bells total distance of 40 yards. 2nd person does Seal Jacks. 3rd person does curls. Rotate through each exercise one time each.
Round 2: Farmer Carry; Plank Jacks; Overhead Press
MARY: LBCs for the final 30 seconds
ANNOUNCEMENTS:
COT:

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Turkish Bapstismal Getup

2022-09-16Leave a comment

QIC: Band Camp
When: 2022-09-16
Pax: Airborne, B.O.B., Band Camp, Cohiba, Cyclops, Drop Thrill, Grout, Happy Hour, Jordache, Peabody, Quack Attack, SugarBug, Tesh, training_wheels, Vuvuzela
Posted In: The Hive

WARMUP:

yes….SSH for the stragglers to start, then a few of the standards: IW, Burpees, Shoulder Tap, Yoga, Slingshot, Halos, slight moseys, windmills with the bell low and high (not a crowd pleaser)
THE THANG:
Dan John’s Humane Burppee – look it up. It’s good stuff
Series of 5 reps with some moseys occasionally
– Cleans
– Racked Reverse Lunge
– Single Leg Deadlift
– Racked Bulgarian Split Squat
– Single Arm overhead press

The fun bit was a table of Dixie water cups set up. We did Turkish Getups with the water cups in our hands. Then Turkish Getups with the water cup resting on our knuckles. Good times. A few guys got wet; all of us were challenged

Finished with burpee snatches and pigeon lunge

ANNOUNCEMENTS:
Virtual Sweet Tooth run tomorrow 5am
10 year convergence tomorrow 6:30am
10 year hang at the Print Shop tomorrow at 5pm

COT:
Prayers for Grout’s sister and her four children on the loss of her husband

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Swing it like it’s hot

2022-09-12Leave a comment

QIC: Bitcoin
When: 2022-09-12
Pax: Assassin, B.O.B., Battle Bot, Beaker, Bitcoin, Bonsai, Mark Nestel, Peabody, Quack Attack, Sasquatch, Spinner (Derrick Dominey), SugarBug, Tesh, training_wheels, Uhaul
Posted In: The Armory

WARMUP:
Mosey
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Curls x2 sets
Triceps x2 sets
Run
Plank

Kettlebell Touch x2 sets
Deadlift x2 sets
Manmakers
Run
Plank

Squats x2 sets
Swings x2 sets
Lawnmower Pull (Right & Left) x2 sets each
Manmakers
Run
Plank

Chest Press
LBCs
Run
Manmakers
Plank

Around the Body
Around the Leg – Number 8
Run
Plank

MARY:
Freddie Mercury
Protractor
Elbow Plank

ANNOUNCEMENTS: Upcoming activities reminders also in newsletter

COT: Prayers for health for family and friends dealing with medical issues.

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One of Those Crazy KB Workouts

2022-08-31Leave a comment

QIC: Beaker
When: 2022-08-31
Pax: B.O.B., Band Camp, Beaker, birdcage_f3, Bitcoin, Happy Hour, Jordache
Posted In: snake pit

WARMUP:
10 KB Swings
10 Halo’s – 5 in each direction
5 Beakers IC (a Beaker is a Uhaul with an OH press)
Short mosey around the parking lot

THE THANG:
Part 1
Snatches
12-10-8-6-4-2 (reps each hand)
Followed by a lap around the parking lot after each set.

Part 2
100 American (or High) KB swings (means that KB gets above your head.)
100 Russian (regular) KB Swings (eye or torso level)
Every time the KB gets put down, 3 burpees.

MARY: who?

ANNOUNCEMENTS: a lot is going on. Check your newsletters

COT: stays in COT

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Bell repeats

2022-08-29Leave a comment

QIC: Mainframe
When: 2022-08-29
Pax: Anchorman, B.O.B., Backdraft, Battle Bot, Beaker, Cheddah, F3DaVinci, JWOW, Mainframe, Mark Nestel, NakedAndAfraid, Quack Attack, Sasquatch, SkateOrDie, Spinner (Derrick Dominey), Tesh
Posted In: The Armory

WARMUP: Mosey for a short lap then circle up for SSHs, Windmills, Low slow squats, Merkins, and Hillbilly Walkers.
THE THANG: I’m a big fan of simple yet difficult. So I stole some things from rucking and repurposed them.
First thing was 15 min AMRAP of the following 3 things:
15-High pulls, 15-Swings, and 15-Overhead squats.
Not going to lie, I thought we were close to time and then looked at watch and it said 7 minutes. Finished up then moved over to far parking lot.
Buy-in=4 line suicide with 5 bombjacks at each line
8 rounds of the following:
5 Burpees
8 Curls
8 Triceps
8 Mountain Climbers
8 Merkins w/bell pull thru
We got through about 5 rounds before time was running short. So finished up with run across lot for 10 bombjacks then grab the bells and head back to COT.
Finished with 10 bell overhead big boys and 10 flutters.

I definitely don’t do kettlebell workouts enough. I need to do a better job of working it into my rotation. I also need to be better prepared. I thought Uhual would bring some music but he didn’t show this morning. So the PAX made up for it in mumblechatter. I appreciate all the PAX coming out this morning and Battle-bot for the Q opportunity.

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Trendy kettle bells

2022-08-19Leave a comment

QIC: B.O.B.
When: 2022-08-19
Pax: Airborne, B.O.B., Drop Thrill, fishstix, Peabody, Tesh, Uhaul, Volt
Posted In: The Hive

WARMUP: standard stuff really
THE THANG: kettle bell sets sorted by full body , legs, arms, and core. Mixing in some new exercises and flows.
MARY: last 5 minutes
ANNOUNCEMENTS:
COT:

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Tik Tok Trending Tris

2022-08-15Leave a comment

QIC: B.O.B.
When: 2022-08-10
Pax: B.O.B., Beaker, birdcage_f3, Drop Thrill, Uhaul, Wagon Wheel
Posted In: snake pit

WARMUP: A bunch of the basics followed by a series of dynamic moves with low reps to warm up the machine
THE THANG: groupings of exercises starting with total body then legs upper body and core. in each functional area 3 exercises or “flows” were performed followed by a DORA where one partner ran while the other lifted both bells.
MARY:
ANNOUNCEMENTS:
COT:

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F3 The Fort

Tag: B.O.B.

Creative Assembly ( Tesh )

Band Camp Tabata Kettle Bell WO

bells with the boys!!!

Deadly DORA

Turkish Bapstismal Getup

Swing it like it’s hot

One of Those Crazy KB Workouts

Bell repeats

Trendy kettle bells

Tik Tok Trending Tris