WARMUP: DISCLAIMER
THE THANG: RUCKED 2.80 MILES AROUND THE KINGSLEY LOOP WITH A SET OF 10 REPS OF ARMS EXERCISES X 3
MARY: ABSENT
ANNOUNCEMENTS: CLAVE 5/10K BOSS, DAM TO BAR, WINE TASTING FUNDRAISER, READ YOUR NEWSLETTER
COT: STAYS IN COT
YHC gave the Disclaimer and also Noted last time I Q’ed a KB workout everyone hurt for at least a week.
WARM UP:
We started off with
15 – imperial walkers
15 – wind mills
Slowlesy to the larger parking lot where the board was set up along with some music
Explained this is OYO not a group effort as they looks on the pax did not look amused by the number of reps.
THE THANG:
Also on every minute on the minute 3 KB man makers.
After the first 2 rounds I Omahaed that to every 2 minutes as it took about 30sec to get done and few seconds to gain your composure back.
50 KB Thrusters
75 KB Stright Arm overhead Ground Taps (this is done on your six with the KB straight above your chest. You then proceed to lower the weight over your head till it touches the ground. This works you lats like a lat pull down in the gym)
100 KB Curls
125 KB Swings ( this is definitely a full body exercise)
150 KB Halo’s smoke those shoulders
175 KB Squats
Due to time we Riffle Carried to the opposite end of the parking lot then found our way back to COT.
There was a lot more intended but due to the stupid time constraints we only made it this far.
Planked it up for the 6.
Hope I lived up to the Hives expectations and my KB reputation.
Announcements:
Dam to Damn Bar 10k, Christmas party
Prayers:
Alot of health concerns with families getting sick, elderly parents sick and in well. It’s always hard around the holidays when we find ourselves in a house hold with sickness
rolling around. 🙏
BEFORE HAND: I ran out of the house to find my windshield completely frozen. I mean should I have expected when it’s 27° out. I tried to knock the ice off but with that I only made it to the stop sign at the end of Rd. As I started sweating bullets thinking I was going to be late just get my windshield clear so I can view the road. I made it with time to spare.
I proceeded to get out of the vehicle trying to get used to the bitter cold. Upon circling up we got a good amount of Pax which always ends up making for a great time.
WARMUP: 10 windmills
10 SSH
10 imperial walkers
Mosey over to the milestone.
Asked the Pax to think about what they are most grateful for this time of year and also what they are struggling with.
10 Merkins IC
THE THANG:
I had two present boxes with several exercises and reps listed inside. The main box had exercises that would be done in the parking lot near spratt St. Where the playground is. The lower box had exercises with reps Had exercises with reps for us to be performed at the milestone near white St. and Main St. I had Pax pull from each one of the gifts to determine the exercise that would be performed. Here’s how it went no particular order.
Lower box
1. 15 – Mike Tysons
2. 15 – Mike Tysons
3. 20 – Plank Toe touches each leg
4. 5 – Plank Toe touches each leg
5. 20 – Plank Shoulder Taps each side
6. 20 – Dips
7. 15 – Mike Tysons
Main box
1. 20 – CDD
2. 20 hand Release Merkins
3. 5 – Fire Hydrants Each Leg
4. 5 – Wide Arm Merkins
5. 5 – Merkins
6. 5 – WW2 Situps
7. Last but not lease 25 – Kraken Burpees which for the sake of time I Omaha to 10 – Kraken Burpees
Mosey back to COT.
COT: Circle up C-Span style to review what each pax is most grateful for this time of year and what they are struggling with.
Health is the main item that came up to be grateful for.
Prayers and praises. Lots of announcements read your newsletter.
WARMUP: Fashionable and Presentable
THE THANG: Multiple Laps around the pond across from Kingsley property with some stops for basic movements.
MARY:
ANNOUNCEMENTS: Read your news letter !
COT: Stays in COT ! Wink ! Wink !
WARMUP: Usual Fashion and Bundle UP
THE THANG: Multiple Laps around the pond across from Kingsley Property with some stops for PT Exercises
MARY:
ANNOUNCEMENTS: Read your newsletter !
COT: Stays in COT ! Wink ! Wink !
WARMUP:
THE THANG: Rucked to Harris Street and back. Disrupted Coaches Box along the way.
MARY:
ANNOUNCEMENTS:
COT:
Started off the Pre-Veterans day workout with some standard warmup exercises:
11 SSH IC
11 Windmills (steady pace)
11 SJ IC
11 MNC (IC)
11 Merkins (IC)
Stretch
11 Mnt Climbers (IC)
Mosey to Mavis Brakes (this was a nice long mosey across Gold Hill)
Planked up and waited for the 6.
In Plank I talked about the next portion of the workout. Something I like to call the “Sergeant Major”
In short, the rep counts reflect the different units my Dad (a Sgt. Major) served in during his lifetime.
The workout for today laid out like this…
28 Burpees
3 Laps around the parking lot of the school nearby
28 Burpees
56 LBC’s
3 Laps around the parking lot of the school nearby
28 Burpees
56 LBC’s
112 HR Merkins
3 more laps around the parking lot of the school nearby
Whenever you finished you went and picked up the 6.
After this we mosey’d back to COT with a few minutes to spare
Led a round of Mary..
22 Flutters IC
22 HD IC
22 FM IC
Pusher quickly picked up on why the rep count for this last portion of the exercise. The point was made that our gratitude for our veterans should be equaled by our concern for their mental health and a desire to help them in any way we can.
COT was another great example of why we all joined F3 and still come back. What was said, stays there but it was a lot of what I needed to hear that day.
Men I’m extremely thankful for the service and sacrifices of our veterans (my Father and Brother in law among others…)
Hope the example of service and sacrifice continues to inspire and push us all to be better leaders in our communities and lives.
Take care,
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: None
THE THANG: Rucked from Kingsley to the F3 scarecrow in downtown Fort Mill. 3.41 miles round trip.
ANNOUNCEMENTS: D2D fundraising, Bethel Mens Shelter Serve
COT: Closed in prayer
PRE-WORKOUT: Pullups with Trucker
WARMUP: Run back and forth two times in the Runde parking lot
THE THANG:
After a brief introduction including some history of Alcatraz, Funhouse kicked off COP with 50 SSH, (although I believe 100 were planned in homage to Santini). From there it was imperial walker x 10, hillbilly walker x 10. Before we got to the meat of the workout, YHC called out a classic Alcatraz upper body workout called Green Sally (Decibel/2014). It’s a song by Moby called ‘Flower’ where you plank when he sings ‘Green Sally Up’ and drop to 6″ when he sings ‘Green Sally Down’. It’s pretty tough to complete the whole song and I don’t think anyone did today. But, you have to have monster shoulder strength. Because we had a large group today, we split them in half and started our Q’s:
Funhouse on Q:
The Wheel of Pain (Funhouse/2013)
Each PAX gets a cone with an excercise and reps.
40 yard diameter circle with a cone in the middle.
Do the excercise on the cone, run to the middle and out to the cone to the right.
Freddy Mercury – 25
Lunges – 30
Burpees – 15
Merkins – 15
Rosalita- 30
Squats – 25
LBC – 25
Burpees – 10
SSH – 30
Parker Peter – 25
Plank Punches – 30
Mountain Climbers – 30
Merkins – 15
Senator Tressel on Q
Mosey to the bottom of the hill on Tara Tea Drive for ‘Quadzilla’ (Zima/2018)
Group 1 does squats while Group 2 runs backwards up the hill and does 5 bombjacks at the hilltop. Run back down and flapjack. Rinse and repeat 2 more times.
Mosey to the playground for pullups, step ups, and ab exercises (Senator Tressel/2013) We did 2 rounds today
Mosey to the wall by the concessions stand and split into two groups.
Group 1 does Peoples chair and passes a kettle bell (White Lightning/2018), while Group 2, runs to the fence, hops over it, sprints up the hill, does 3 burpees at the top, and runs back to the wall. Flapjack. (Jekyll/2017) We did 2 rounds today.
Form a line for tunnel of love (stolen from Santini at WEP/2012)
MARY: Hello Dolly x 20, Seal walk (Cornhole/2013), Navy Seal Team Sit Ups (Santini/Trucker 2013)
ANNOUNCEMENTS: Read your newsletter
COT: Today we celebrated 10 years at Runde Park by paying homage to some of the classic beatdowns led by the great Q’s of Alcatraz. Funhouse and I drew an Alcatraz record 32 Pax and that made me very proud (of course, we advertised heavily, offered free coffee, beer, cake, and closed the other two Saturday AO’s so maybe that had something to do with it – LOL). Although, attendance at bootcamps on Saturdays isn’t what is used to be, I will post whenever I am able. Runde Park has been my home on Saturday mornings, and even after all these years, I still look forward to getting up early, meeting the Pax at 6:30, and doing that tough bootcamp workout. Many thanks to all that posted with us this morning and special thanks to our current and former site Q’s: Funhouse, Smuggler, Trucker, Skipper, and Uber for their leadership and help pulling this all together. I appreciate all you guys!
Prayers: ST’S mom with cancer, DD’s friends with a new pregnancy, Long Duck recovering from burns and back injury