Tag: Birdcage

The Coop 2017.29

Leave a comment

I was greeted this wonderful morning by over 20 gentlemen that all came to get stronger.  This is not an AO on my routine schedule, but I love it and sneak over here for the pull-up bars on occasion.  It’s the first time I’ve gotten to Q here so guess what?  We’re all going to be sick of the bars before we leave.

Warmup: SSH, Merkins, Freddys

Break up into groups of 3.  Groups of 3 will provide adequate rest between exercises.  This workout is to build strength, not endurance.  Just don’t check twitter while occupying the bench and we’re cool…

Upper body superset: (this is drop set, each exercise is a similar muscle group but an easier movement, so you do more reps)
4 pull-ups, 6 negatives, 8 assisted (one partner gives you a foothold)
Once done Al Gore till the 6 comes in, 10 jump squats, al-gore 30 seconds, 10 jump squats
Core superset:
8 knees to chest, 12 hanging tuck toe pointers, 16 bicycles
Al Gores and jump squats

Repeat the whole thing!

At some point I tried to be a good Q and have a discussion about the topic of the month, and then someone farted…

Stay in groups and head to the bottom of the hill for a 3man Dora.  100 merkins, 100 squats, 100 LBCs.  This is more or less a warmup for your legs, and cool down for your upper and core.ki

Stay in groups for a 3man relay race up the hill and back.  If you don’t almost lose control of some bodily function on this one, you have something left in the tank…  Back to COT.

Moleskin

At COT I gave an explanation of why I train, but to sum it up: I like having solutions to problems.  Some solutions come as physical abilities.  Read the newsletter.

 

TClap |
5

OIB Sandy Dora

Leave a comment

The Twitter machine is a powerful tool for those that have an F3 addiction and are away from home. We WILL find each and make each other better even when on vacation.

7 men assembled in the parking lot of the Ocean Isle Beach ice cream shop at 7:30, a much later hour than we are all used to for a weekday first F event. It was previously agreed on the Twitter machine that Udder would take the warm up and the 5 MOM, and YHC would cover the Thang.

Udder provided a text book disclosure and we were off on a mosey. He took us over to the police department parking lot which offered some very welcomed shade.

  • SSH x20
  • Good mornings x15
  • Monkey Humpers x15
  • Windmills x10
  • Imperial walkers x15

The Thang:

YHC took over and we were off a mosey toward the grassy/sandy parking lot at the pier. On the way someone shouted out that they saw an F3 shirt running towards us. It was Screen Door who said he was late but it turned out that was because he had also posted at the North Myrtle Timeshare boot camp…..LIKE MEN DO.

Started off with a merkin shuttle run to get the heart rate up. 5 merkins at the starting line, run about 30 yards out, drop for 5 merkins, run back to the start, run about 60 yards out, drop for 5 merkins, return to the starting line, run 100 yards out, 5 merkins, back to the starting line for the final 5 merkins.

Partner up for Dora 1,2,3.

Parters together completed

  • 100 Bombjacks
  • 200 Squats
  • 300 Alternating shoulder taps counting only the right shoulder

While one partner was completing the exercise the other partner was running out and back about 60 yards.

Counted off a couple of 10 counts and then a slow mosey back to the shade of the police station.

One partner held an elbow plank while the other partner completed 8 burpees while jumping over the planking partner after each burpee. Completed a short People’s Chair and handed back over to Udder.

Mary:

  • Body Destroyer (10 count) – this was a new one for Birdcage and I but we agreed this was coming back to The Fort. Birdcage announced that he had already mastered perfect form on this “exercise” that entailed laying flat on your back in an “X.”
  • LBC x20
  • Freddie Mercury x15
  • Song “My Sharona” by the Knack. Start in Superman and switch to Banana/Dying Cockroach when you hear “My Sharona.”  The song is over 4 minutes long!!
  • American hammer x15

It was great to meet a group of guys from multiple regions.  Definitely proof how strong the PAX are everywhere.

Announcements:

  • Screen door has the Q at Timeshare in North Myrtle
  • Same group will meet at OIB Ice cream shop at 0630 Thursday
TClap |
0