Tag: Bass-o-matic

SL parking lot tabata

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After Disclaimer from YHC, mosey to an open area for Warm-o-rama

WARMUP:
SSH
Windmill
Tunnel Touches – Clap Optional
Hillbilly Walkers
Moroccan Nightclub
Imperial Walkers

Mosey to parking lot on Academy/Withers
Setup for a Tabata style beatdown

THE THANG:
45 second * 2 sets each of alternating between,
CDD
LBC

Plank
Run a Lap

45 second * 2 sets each of alternating between,
Shoulder Tap
Freddie Mercury

Plank
Run a Lap

45 second * 2 sets each of alternating between,
Superman
Mountain Climbers
Plank
Run a Lap

5 Burpees

45 second * 2 sets each of alternating between,
Peter Parkers
American Hammers

Plank
Run a Lap

3 Burpees

45 second * 2 sets each of alternating between,
Flutter Kicks
Dying šŸŖ³

Plank

Run to Shovel Flag

Monkey Humper
Honeymooner

Completed the routing on the dot at 6:00AM

ANNOUNCEMENTS:
Read the newsletter
Hanging with Stang

COT: Prayers for friends & family

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Shield Lock Q

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WARMUP: SSH, Merks, Squats, Imperial Walker, Hill Billy Walker, Plank Jax
THE THANG: Four Corners with 2 exercises at each w a stop in the middle for some BombJax.
Destiny took over and knocked out some bench exercises w Derkins, Dips, Merkins, and a round of Peter Parker, Parker Peter and shoulder taps. Bass grabbed the Q stick for 2 rounds that included some SSH, Seal Jax, Overhead claps, and nightclubs. OH and the mumble chatter that erupted with the run up to the “top of the hill” and back. Round 2 offered up Squats, Jump Squats, and Calf raises before another run up the “hill”.
Solid leadership by Bass-oh-matic!
Rebel closed out the session with ramping up core exercises- sprints- and a lovely round of Mary ( which is always a crowd pleaser when you exceed the 10 count….

MARY: ugh!!!
ANNOUNCEMENTS: Doty run, Litter pick up this Saturday May 13th, canoli run, blood drive and read the news letter. Sawdust reminded the group of the 2 mile run that happens each month.
COT: Bass closed us out.

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Sir run a lot

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WARMUP: none
THE THANG:
Route included a Little Ceaser drive by then over and around FM, back up Jackson to COT. Most got 4, some got 5.
MARY:
ANNOUNCEMENTS:
COT:

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Whetstone WOD

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Disclaimer: By participating in an F3 workout, you assume the risks inherent in doing so. I am not a professional. F3 makes no representations of any kind regarding your safety. Asked to share about whetstone and my experiences, here we goā€¦

1. DORA: Rebel
– challenged me in areas I struggle: alcohol, devoting time to my M, getting my family to Church consistently
– Asks for progress updates every time we meet
– Sets the example for how to be a better man

Reporting Progress
+ 200 merkins
+ 200 big boys
+ 200 squats
+ 200 LBCā€™s
– Bear crawl/power-skips

2. Partner run: Pusher AKA Big Question Eddie
– pushes me to think bigger; act better
– Always comes back when I ghost, some may be shocked to learn that F3 didnā€™t immediately stick with me!!
– Sets the example for how to be a better man

Big Questions
+ Run to 160 and back, ask big questions of each other: whoā€™s your whetstone? Who could be your stone/blade? What do you need in a whetstone relationship?

3. Partner transport: Long Duck
– full of stories and antidotes to frame your mind for the positive, I.e. attitude card
– Carried me in some of my struggles with alcohol and anger
– Pours himself into others to help them and himself
– Sets the example for how to be a better man

Carrying your man
+ partner carry, 2 laps
+ wheelbarrow, 1 lap
– repeat

4. Closing: Key takeaways
– find what you need in a stone, plus seek to share wisdom with a blade (it makes you a better man)
– Be open with them, get vulnerable
– You can have more than one stone, learn lessons from all relationships
– Find someone that sets the example for how to be a better man

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Loops

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Some ran the Baxter loop, some rucked.

Prayers for Bass-Oā€™s mom
Prayers for Luka
Prayers for Crab cakeā€™s friend who is having a hard time
Newk has a niece who passed away
Prayers for Atticusā€™ family on the loss of his dad

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Donā€™t be a šŸ±

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WARMUP: Pledge of Allegiance
THE THANG: AL loop down to skipper turn right, right on Still, left on 21. 10 merkins and 10 squats at every turn. 2 loops a little over 4mi. For the šŸ±ā€™s little loop around Main Street. For the record there were on 2 non-šŸ±in the group roll-off and old bay
MARY: nada
ANNOUNCEMENTS: newsletter
COT: Luca, Atticus, Package and others.

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Good coffee is the key to any good morning

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Lots of fit guys forgot to read the Q schedule, lesson learned.

warm up by the bank, lil’ bit of this, lil’ bit of that

other side of the bank for a 5-10-15-20-25 accumulator from one side of the small lot to the other. Mode of transport, bear crawl, exercises included SSH, merkins, jump squats, shoulder taps, BB sits

to the new lot by the new natural food store, highly recommend, nice size lot. accumulator up and down 10, 10-20, 10-20-30, 10-20-30, 10-20, 10. Exercises included BB sits, Travoltas, Monkey Humpers, mode of transportation on paper was Toy Soldier, until Punchlist went to the crawl bear, many others followed suite (a spectacular example of modify as needed when there is an old slow guy on Q)

to the side of Subway for a wall sit and a couple pop out burpees

to Hobo’s-ish for a few Mahktar N’Diayes and Kneetar N’diayes

the we went to the ABC store and did some sprints

to Loom-ish for step-up and dips

Back to COT, Mary included the dying cockroach

My thanks to Kermit for the opportunity

Looks like we made it,

Barry Manilow

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