When you’re down to 80% can you still give 100%?
4 PAX made it at least 4 miles. Some logged more.
Stopped 6 times for:
5 burpees
10 merkins
15 squats
and an undetermined amount of flutters in cadence
Thanks for the opportunity to lead Vuvu!
7 Pax arrived at Fort Mill High School for the Kettle Bell workout this morning.
Warm-ups
1 lap around the parking lot
SSHs, Imperial Walkers, Windmills, Plank Stretches, Arm Circles
Main Event
3 rounds, 5 sets, 3 exercises, and 1 mode of transportation across the parking lot
Rd 1
20 Shoulder Presses
20 Squats
20 Around the Worlds
Lunge walk with KB to the next parking space, rinse and repeat exercises above
Rd 2
10 KB Swings
10 Halos
10 Flutters
Bear crawl with KB to the next parking space, rinse and repeat exercises above
Rd 3
10 Curls
10 LBCs
10 Chest Presses
Crab walk with KB to the next parking space, rinse and repeat exercises above
Great job everyone!
11 PAX gather, about 8 of them on time…
Warm Up:
Lap for late comers to catch up
Side-straddle Hops
Imperial Walker
Hillbilly Walker
Moroccan Night Club
Plank
Some yoga
Mountain Climbers
Some yoga
Monkey Humpers
Move to bells
Thang:
5 rounds:
5 Manmakers
10 Goblet Squats
15 Calf raises (with bell)
20 Swings
(total 100 swings)
Move to start of parking lot paint facing cones.
Left side:
5 Power Clean
4 Front Squat
3 Push Press
2 Snatches
1 Manmaker
Sprint 50 yards to cones and sprint back
Repeat on Right side
Did some planking as active recovery. Rinse and repeat
Stationary 11s (started at 0550)
10 merkins, 1 snatch (1 right and 1 left)
9 merkins, 2 snatches (2R/2L)
etc.
Sir Topham Hat finished (but he’s a knight, so…)
Everyone got to at least 3 merkins, 8 snatches
NMM:
Stopped w/ 2 minutes left for a brief message.
The present moment calls for our best work. Our best work as parents, husbands, community members. But we’ve got to let go of expecting the same outcomes we’ve always had when doing our best work.
We finished strong with 3 manmakers
Prayers:
For moves, jobs, M’s health, and the kid that was airlifted to the hospital at a pep rally yesterday at FMHS.
—
Band Camp dismissed
9 got better this morning and 1 got lighter as we tackled a routine I call “The Equalizer.” Conditions we’re perfect for a sweatastic Merkin Mile beatdown. Here’s what we did…
The Thang
Run to the 1st entrance of Brayden
Run to Dave Gibson Blvd
Run to Dam Rd
Run to Tara Plantation
Run to YHC’s House
Run to Tara Plantation
Run to Dam Rd
Run to Dave Gibson Blvd
Run to 1st Entrance of Brayden
Run back to Earth Fare
Circle the lot
Mosey back to COT
NMM
This workout was designed to have the PAX finish together. How do you keep the non-gazelles with the sub-6 minute milers at a running AO? Add Merkins.
As expected, Scalp and Gears had the major lead in the running portion. But as we closed in on the final assault at Earth Fare, Dark Helmet took the lead and never looked back. Major kudos to Band Camp and his Merkin prowess for powering through to the top-5 after the run. As usual, Gekko, Quack Attack, and Fish Sticks finished towards the top. And though he doesn’t like to admit it, Sugar Daddy is starting to look like a runner. Spider-Man did bail early, but when nature calls, you know, you answer. I understand he looked three shades brighter and 2 pounds lighter after his…break.
Thanks for the opportunity to lead. I know this is more Merkins than normal for STL (as noted by the grunting and grumbling), but it’s the only way I could keep up with you fast guys. But as usual, you men persevered and powered through. You did the hard thing and you’re better for it.
One last word to start the week:
You can’t force someone to respect you but you can refuse to be disrespected.
Now go be a force to be reckoned with. Crush the day!
Aye!
Italian Job
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
Glad to be subbing in for Shady this morning.
Had originally set an AMRAP plan for Quagmire PAX to ponder. However, there was an FNG present, so I decided to modify a bit so we all stayed closer together.
Moseyed towards Tuesday Morning
Warm up in cadence
-SSH
-IW
-HW
-A little yoga
Moseyed towards CVS
-more yoga
-shoulder taps
-squats
Moseyed a bit for The Thang
Did all of these in cadence
-25 Merkins (50 total)
-50 Squats (100 total)
-50 Mountain Climbers (100 total)
-50 Freddie Mercury (100 total)
-50 Split Squats (100 total)
-50 Side Straddle Hops (100 total)
-RBG (elbow plank) with 10 counts all around
-50 VMO taps (100 total, 50 each leg)
-25 Merkins (50 total)
Originally planned to do this AMRAP with PAX moving at their own pace, but instead we went in cadence to stay together. One round was enough…
Moseyed to Target
Bear Crawled a little, cause I like to
Moseyed back to COT
Set a timer for 7min
AMRAP
10 Burpees
25 High Knees
I got in 4+ rounds. Pretty sure Copyright got 5. #King
COT:
With an FNG posting, I like to reflect on F3 core principles and mission. Added a little thought about where we were when we started F3. I couldn’t run a mile without stopping. Wasn’t gonna happen. Grateful for other PAX holding me accountable and helping spur me to be better: physically, emotionally, mentally, and spiritually.
Welcome FNG Slider
Interesting start for Block Party as the PAX rolled up I mentioned to Bobber I was a little tired from a dream I had moving a piano. Weird thing was that Tesh and Dark Helmet were helping. It got a little awkward when Tesh showed up. You had to be there to experience it.
Quick disclaimer and intro and off we went into the gloom for our first parking lot stop and the warmup. Usual stuff nothing outta the ordinary except for the continued piano discussion. Off we went to the next stop to the Pike lot where we started 3 minute intervals. First round was 10 merkins, 16 Mtn. Climbers and 20 shoulder taps and a burpee stack at the end. Rinse and repeat for 3 minutes. Brief 10 count at the end and mosey to the next stop right in front of main street. There we did 3 minutes of wall sits. Not a good idea but we did it anyway. Next 3 minute round was 10 big boys, 16 American Hammers and 20 flutters. Another burpee stack after the exercises. Mosey up the stairs to parking lot near the playground for next round of legs 10 squats, 15 monkey humpers and 20 calf raises. Mosey back down to the wall for more sits.
Head back to COT for wrap up. Thanks Bobber for the opportunity.
Kept it simple today:
Mosey for a while:
Warmup
20 SSH
10 IW
10 HW
Some Yoga
Mosey towards Kohl’s
One round in the front of each store:
10 merkins
10 squats
10 burpees
10 squats
There are 9 stores
Mosey back stopping once for one more round. We hit 2 miles total.
We also did some BTTW at some point to break up the run.
NMM:
Been working out on what my overarching principles are… As I brainstorm, I see more that to be the human I want to be, I’ve got to choose to do the hard things.
—
Band Camp dismissed
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
It rained. 5 bravely showed. One knew what he was in for from F2 the night before.
No stretching. Jogged to previously laid out cones on Confederate St. Burpees Miles: jog about 1/3 mile to furthest cones (from near police station to almost Banks St), do 10 burpees, sprint to inner cones about .05 distance, jog, repeat. After 2 rounds, improvised to countdown burpees by one.
Returned for a round of individual choice ab work.
Do good things. Support good men. Support good deeds. Base your decisions on what you consider your #1 priority. Recognize the bad; don’t support it, don’t make excuses for it and do what it takes to make it better.
If you’re ever feeling down or depressed, consider getting out and helping others. Your giving can hange your outlook and help recognize what you have that others do not.
Saturday, October 2 Anniversary gathering. Stay tuned for details. Schools doing well, kids behaving well. Help support Cash’s family in GoFundMe.
COT video below.