Tag: Bobber

Field of muggy dreams

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12 boot campers in total for a humid, gloomy morning.

Warm Up
Mosey run
SSH (IC 13x)
Windmill (IC 13x)
Imperial Walker (IC 13x)
Low Slow Squats (IC13x)
Merkins (IC 13X)
Peter Parker (IC 13x)
Plank stretches
Downward dog
Honeymooner

Thang 1: Field of Dreams (modified)
Count off by fours. 1’s to first base, 2’s to second base, 3’s to third base, 4’s to home plate.
Home plate: do 15 burpees then run to first base.
First base: do AMRAP of: Monkey humpers until relieved by home plate group
Second base: do AMRAP of: Incline Merkins until relieved
Third base: do AMRAP: LBC until relieved.
Repeat, and on subsequent “runs”do these:
First base: Imp walkers, Squats,
Second base: dips, step ups
Third base: Flutters, Mtn climbers,
We got two complete runs in.

Thang 2:
Merkins (IC 13X)
Sally routine, doing Leg lifts (two ruckers joined in for this)

Fini, COT

This was my 45th birthday and the first time I got to do a true birthday Q.  Truly a blessing to have another year in the books.  Looking forward to another year to try raise my family as God would have us to do.  AMDG!

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Blockparty- Just work

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Blockparty- WEP- The original home F3thefort.
Always great to Q anywhere but especially fun to come home to where you were introduced to this crazy group of HIMS.
THe tweet that went out this week was simple I was not trying to take you from your normal post site but I did promise if you came here you would have to put in real work.
Lets start- Disclaimer by fast mosey to small parking lot outside of park area.
Circle up for warmups. 15-20 of each of the following
SSH, Mtn. Climbers, flutter kicks, Merkins, windmills
Mosey to building with knee walls- 15 box jumps, 15 dips, 15 derkins- 3 sets drop 5 each time.
Plank while Q discusses discernment and the need for accountablitiy.
Mosey to wall- chair sits while everyone broad jumps past the line.
Next plank with feet up on wall while pax bear crawl past.
Hold Al Gore while pax lunge walks past.
Mosey to flag pole- Pledge of Allegiance.
Hill time- 11s- 1 at bottom 10 at top. 2/9 etc. merkin at bottom Big boy situp at top.
Mosey to COT.
Announcements, Prayers, Praises.
Backdraft out.

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First Timer at the Hive

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Always fun to Q a workout your not overly familiar with so figured I’d give the pax a little something different than what they’re used to in a kettlebell workout.  Special thanks to Shady who brought his arsenal of KB’s to share w/ Jedi, Dirty Harry and myself.  Otherwise we would have looked really stupid w/ our 15 pound colored shake weights.

Started out by doing a quick mosey around the big lot holding our KB’s.  From there we hit the warm-up:

  • 20 SSH, 10 thrusters, 20 alternating merkins (one hand on a KB at all times, switching hands each merkin), 10 big boy sit ups w/ KB press and 10 KB halos around the head clockwise and counter clockwise.

Ran the guys w/ our KB’s down to the far end of the lot adjacent to the football field and we got started:

4 cones set-up (1st at the far end of the lot), the next 3 about 8 parking spaces apart.  Quick and dirty – do an exercise at the first cone, immediately lunge walk (w/ twist) w/ KB to the next cone, drop the KB, run back to the first cone (every time) and bear crawl back to your KB.  Once there, you do the next exercise, lunge walk w twist to the next cone, drop weight, run to the very first cone, bear crawl back to weight (now 2x the original distance)….you get the point.

    • Exercise #1 – wood choppers – It’s a play on the KB swing, but a little harder.  Start w/ KB above your head to the left then swing it down to the right side of your legs, and then swing back up to the left side of your head.  Key here is to not blow out your knee, but to actually accelerate as much as you can on the way UP.  20 reps per side, then lunge walk, run, bearcrawl back to your KB (wait for pax, those waiting did upright rows), then
    • Exercise #2 – jump squats x20.  Lunge walk, run, bear crawl 2x the distance (those waiting for pax to get back did sit ups w/ KB), then
    • Exercise #3 – curl thruster combo (curl KB, drop down into a squat and press it over head) x20, then lunge walk run, bear crawl 3x the original distance.
    • Exercise #4 – finish off w/ KB toe touches x20.  After that we ran to the bottom of the hill right next to the stadium

Starting at the bottom, do the exercise and rep count i give you and then run w/ your KB up the hill stopping at each light pole to do the same exact exercise & rep count until you get to the top of the hill, then do it one last time, then run down the hill and wait for the 6 (and the next exercise).

  • Exercise #1 – American hammers x10 (only count the right side) – 50 reps by the time you’re to the top
  • Exercise #2 – old fashioned skull crushers on your back x20 – 100 reps
  • Exercise #3 – shoulder press / tricep extension combo move x15 – 75 reps

Once we finished w/ the hill work, we ran to the start of the big lot where we parked our cars and bear crawled the entire width of the lot w/ our KB’s in hand until we made it back to COT.  End result was about 1.6 miles, tons of reps (tris and shoulders fully smoked) and a pretty quiet COT lol.  Prayers included Jedi’s school / crazy life right now, Pax that haven’t been out in a while (get a hold of them and get em back), kids / marriages and safe travels.

Thanks to Band Camp for giving me the torch for a day – had a blast.  The guys rocked it.  Until next time.

ChaChing

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Conveyor Belt of Pain 2

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YHC had just spent a stressful weekend in which we threw a birthday party for our eldest at Adventure Air (and the rest deep cleaning our house). They let me jump, and jump I did. So much so that my back was incredibly sore the day before my Q.  That just meant that everyone would need to do some more back stuff with me to help keep me in shape.  Thanks, everyone!

9 PAX gathered in the parking lot of the Armory.  Started out by dragging out the disclaimer while Tesh and River Rat pulled in.  Yet another PAX showed up at the last minute, but I don’t recall who it was..  Went for a quick mosey up the side lot and half way back to wait for… other guy… sigh… and got in a quick 20 SSH and some windmills to get us stretched out.

We then moseyed over to the bells and ran to the far end of the parking lot where some of the toys were arrayed, and chalk was drawn all over.  Stations were set up every 3rd parking space down the line, then at the end, over two rows, and back down the line forming almost three sides of a square.

The stations were as follows.

  1. KB Swings
  2. Upright Row
  3. 3/4″x72″ Black Iron Staff – Tip ups
    1. Holding the staff at least at half way, the more above your hand the harder it is
    2. Let the tip drop to parallel with the ground and use only fingertips and wrist strength to bring it to vertical.
  4. 3/4″x72″ Black Iron Staff – Rotations
    1. Holding the staff straight forward, rotate to the left and right
    2. Speed of rotation controls the work required to slow and reverse direction
  5. Box jumps (20, 24, and 30 inch sides)
  6. 10lb Training  Mace – barbarian swings
    1. Swing the mace to align it with the chest at shoulder height to the left and right, when the arm close to the ball crosses the body, it’s on the bottom.  When it’s on its own side, the top
  7. Kettlebell Pendulum Swings – R
  8. Pendulum Swings -L
  9. Deadlift
  10. Seated chest press
    1. Six on the ground, legs straight out, torso leaned slightly back
    2. Chest press while leaning back with legs not leaving the ground
  11. Standard Kettlebell Row

Timing:
There is always a traveling PAX. Two PAX started at station 11 (Chicken Hawk and Shin Guard).  Chicken Hawk spent about 10 seconds doing rows and ran with his bell down the parking lot, turned 90 degrees and ran to station one.  Each PAX was to bear crawl with the bell to the next station, however after one round it was apparent that the timer was going to kill our ability to hit all the stations multiple times.  Changed it to a quick walk.

After the first complete round, we met in the middle and did about a minute of broga to stretch out the back and went back to the conveyor.  We made it half way through the second round before time was up and it was a quick mosey back to COT for announcements and prayer.

Everyone worked hard.  Everyone got better.

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Block Party: Stroll around the playground with Cake

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BlockParty 6/18

Warmup around WEP
Run
Imperial Walkers
Butt kickers
Squats
High knee
Windmills
Shuffle
Moroccan NightClubs
Run
Monkey Humpers

The thang
Partner up
#1 does exercise #2 starts around playground

1 Kracken Burpee/bear crawl -5each
2 Peter Parker’s/ lunge walk-10each
3 dips/power skips-15each
4 derkins/backwards bear crawl-20each
5 Burpees/backwards lunge-25each

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12 started their week at The Armory for some Workouts of the Day dedicated to the brave men who stormed the beach in Normandy. After a brief warm up we got to the heart of the day:

20 Minutes AMRAP

-60ish Meter Suitcase Carry (switch hands midway)

-60ish Meter Bear Crawl/Bell Drag Back (switch hands midway)

-44 American Hammers

-60ish Meter Suitcase Carry (switch hands midway)

-60ish Meter Bear Crawl/Bell Drag Back (switch hands midway)

-44 Burpees

 

Following this we had about 13 minutes so we adjusted another WOD

6 Minutes

-Ladder count up of curls, overhead press, goblet squat & high pull (1 of each then 2 of each then 3, etc)

6 Minutes

-Reverse ladder count from the amount you had completed previously of 4 count flutters and 4 count mountain climbers. The original weinke called for man maker burpees instead of the flutter kicks, but I decided to modify that…

 

Mosey back to COT for announcements and prayer.

 

Thank you for the opportunity to lead

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Gemini Birthday Bash

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The Thang:

Mosey to the parking lot near the tennis courts

COP: Hillbilly Walkers(20x), Imperial Walkers (15x), 1 min of 7 burpees and 33 SSH, 3x

Mosey to the band’s practice parking lot

Jack Webb Style with Crackin Burpees for the 1 and Bobby Hurley for the 4 with 3-4 partners for encouragement

Bomb Jacks (100x), Overhead Claps (200x), Merkins (100x), Big Boy Sit Ups (100x), Squats (200x)

Moleskin:

On this glorious day, we followed our own advice of not “going it alone.” So we decided to lock shields to celebrate the 40th birthday of two Geminis that were born two days apart. We are humbled and honored by the love and support of our F3 brothers for our birthday bash. We can’t thank you enough.

As we turn 40 years old, we understand that we are progressing into the next season of life. Age 0 to 20 is the spring season where we identify who we are. Age 20 to 40 is the summer season where we learn and grow. Age 40 to 60 is the fall season where we influence others. Age 60+ is the winter season where we share wisdom with others.

What season of life are you in? Own it. Celebrate life and your season daily.

Peace,

Deacon & Shady

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100/300 Blind Spots

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9 PAX gathered in the humid pre-rain gloom at the southern end of The Fort for this iteration of The Tomahawk

Warmup:

Short mosey
10 SSH
10 Mountain Climbers (slow count)
10 Parker Peters
10 Peter Parkers
Honeymooner–>DownDog
10 SSH
10 Imperial Walkers
10 Hillbilly Walkers
Short mosey back to bells

The Thang: alternating with Kettlebell Swings

20 Merkins
10 KB Swings
20 Merkins
15 KB Swings
20 Merkins
20 KB Swings
20 Merkins
25 KB Swings
Short mosey

20 Goblet Squats
10 KB Swings
20 Goblet Squats
15 KB Swings
20 Goblet Squats
20 KB Swings
20 Goblet Squats
25 KB Swings
Short mosey – to check on a shovel flag in need of repair

20 Crunchy Frogs
10 KB Swings
20 Crunchy Frogs
15 KB Swings
20 Crunchy Frogs – hands up
20 KB Swings
20 Crunchy Frogs – bells in the air
25 KB Swings
Short mosey

20 Cossack Squats
10 KB Swings
20 Cossack Squats
15 KB Swings
20 Cossack Squats
20 KB Swings
20 Cossack Squats – with bell
25 KB Swings

Short message on blind spots
Plank up
’round the circle on what PAX think their blind spots are

Final round to get to 100 of each exercise and 300 swings
20 Merkins
20 Goblet Squats
20 Crunchy Frogs – bells in the air
20 Cossack Squats – w/ bell
20 Kettle Bell Swings

COT

NMM:

Blind Spots:
As we went around the circle every PAX mentioned that their blind spots are either related to their M or their 2.0(s)….Interesting to note these are at the center of the concentrica. My mind too often wanders back to a Donald Rumsfeld speech (circa 2002) where he lists categories of concerns about the war in Iraq. Known Knowns

  • Things we know
  • Things we know we don’t know
  • Things we don’t know that we don’t know

Phil Kline wrote an Art Song using the text.

At first, I felt Rumsfeld was just rambling, more than a little incoherent, and simply trying to justify the cause for going to war. But the more I hear Phil Kline’s little tune……

We all have blind spots, and often put these “blind spots” into the second category. Things we “know” are our blind spots. But more dangerous is the third category: blind spots we have, but don’t even know exist.

This is why it is important to have other PAX cover your blind spots, and be emboldened to speak with candor when they see your blind spot. If you could see it yourself, you would have already.

We post to get better, and the 1st F is the easiest  to push ourselves. “It’s simple really. If you want to learn how to run faster, just find a faster man. And chase him until you catch him.” Let’s make sure we commit to get better in the 2nd and 3rd Fs as well. And just as the Q and PAX will push you during a workout, let’s push each other to be better beyond just physically.

-Band Camp dismissed

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Why Do We Have To Do So Many Wheelbarrows?

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Punchlist and YHC finishes up a preruck because what is sleep? We finished up and saw a few familiar faces in the parking lot. After a quick disclaimer we started off on a mosey.

Warmup in a parking lot consisting of:

-Windmills

-Hillbilly Walkers

-Imperial Walkers

-Low Slow Squats

-Honeymooner/ Downward Dog

-LBCs

-Probably something else too

Next we continued our mosey down towards the wall for some wall sits. Starting on the ends pop out, 3 burpees and back on the wall until everyone completed their burpees. Rinse and repeat, but with 5 burpees this time around.

After that was over we moseyed back to the park when we stumbled upon some cones. Not entirely sure on the distance between the cones but it was a Very Fair distance. Partner up, and wheelbarrow to the middle cone. Each partner does 25 Merkins. Flapjack on who’s the wheel and who’s the barrow to the next cone. Complete 25 Squats. Repeating this pattern decreasing by 5 until we reached Zero.

Next we used the cones and lunge walked to them completing more squats at each cone. Can’t remember what number we did of them.

After some quick thinking, we made our way to the playground for some Dora. Merkins, Flutter Kicks and SSH. On our way back to COT, lined up for 1 sprint. I was hoping to do more sprints but time was up.

Thanks to Esso for the opportunity!

Wegmans

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Like a Tapas Restaurant ?

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Long Shanks and Spud did not even break a sweat, and I was spent.

Appearances by Jonah Hill and Matt Foley … and so it goes …

Mosey to Empire Pizza parking lot
Dynamic warm-up back and forth across the lot …
butt kickers, high knees, squat walkers, toy soldier, karaoke R, karaoke L, windmill walkers, knees to chest, soccer knees out, soccer knees in, bear crawl, power skip, 50%, 75%, 100%, Jonah Hill (3 broad jumps then 3 merkins x 7 times)

Circle Up
overhead claps x 25, LBCs x 15 LS squat x 15, travolta x 10, Mor NC x 25, dying cockroach x 15, stationary lunge x 15 each, shoulder tap x 10, overhead claps x 25, freddie x 15, monkey humpers x 15, mahktar n’diayes x 10, Mor NC x 25, HR merkins x 10, imp walker x 15, donkey kick x 10, over head claps x 25, heels to heaven x 10, hillbilly walker x 15, carolina DD x 10, Matt Foley (animated squats/dying cockroach, 1/4, 2/8, 3/12, 4/16, 5/20)

Modified Suicides
round 1: bear crawl to first stop, 5 burpees, bear crawl, 5 burpees, 10 merkins, bear crawl, 5 burpees, 10 merkins, 15 donkey kicks
round 2: 5 bombjacks, 5 bombjacks, 10 double shoulder taps, 5 bombjacks, 10 double shoulder taps, 15 jum squats

Circle Up
richard simmons x 15, LBC x 15, weed pullers x 15, SSH x 10

Thanks for the opportunity to lead Hootie!

Looks like we made it,
Barry Manilow

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