Tag: Dojo

Konvergence for Kenya

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We converged on 6/10 to with a special weinke designed by the PAX of F3 Nairobi (but “may” have been augmented by Poppins…)
Weinke

Warm up
Various, but highlight was 150 SSH in sets of 50. #CrowdPleaser

Groups of 5
Indian Run
5 burpees by the guys at the back

Dora on the football practice field
50 burpees – bear crawl
200 merkins – bear crawl
200 squats – lunge walk
300 4-count mountain climbers – frog leap a partner

Lots of bat flipping on the 4-count of the mountain climbers and the frog leaping

The guys in Kenya average a 5 mile transit to and from the AO, so a group of PAX dutifully pre-ran and post-ran 5 miles after the beatdown. YHC took a bit of flack, because it was me that spitballed that idea and then did not pre or post run. I did bring my 2.0 to the workout to try to cover the fact that I wouldn’t be running extra, but to no avail. Badlands 100% called me out.

Welcome FNGs
– Dungeon Master
– V-neck

Pre-runners:
– Badlands, Poppins, Rolloff, Maximus, Funhouse, Sasquatch, Cyclops, Beaker
– rucking: Sprocket, NakedandAfraid
Post-run:
– Badlands, Poppins, Rolloff, Maximus, Funhouse
All running
– Gears

The plan was to raise $$ to purchase a vehicle for transportation of Nairobi PAX to workouts, supporting efforts to assist in community and coordinating donations etc. The need is tremendous and our financial support is magnified in Kenya.

As of this backblast, we raised $2620. I have no idea when you’re reading this, but you could possibly still contribute and Poppins may still have T-Shirts in the back of his vehicle: https://www.gofundme.com/f/help-our-kenyan-f3-brothers?member=26869695&sharetype=teams

Announcements:
Q-School Wednesday 6/14 at Bushwood
The Fort Retreat 8/11-8/13 (Register now!)
https://criout.regfox.com/f3-him-camp

Safari (F3 Nairobi Nantan) facetimed in at the end to offer up a prayer closing out COT.

This backblast respectfully submitted by Band Camp

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50+ never looked so good

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WARMUP: chatted for a few. Stretched a little ran to Methodist parking lot. HBW, IW, merkins, PP, other stuff.
THE THANG: run to FBC back parking lot. Did dips, derkins then did 7s. Squats and bombjax. Ran to lower COG parking lot did 3 exercises then run around building. Sets of 15: SSH, s Taps, flutters. Run. Dips squats and P Parker’s run. wa merkins, amer Hamm and mtn climbers run. Merkins Big boys calf raises run. Run back to COT.
MARY: watch Rebel do LBCs.
ANNOUNCEMENTS: convergence, boss hog print shop
COT: secret stuff

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GORUCK 101

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After a SL pre-ruck, YHC was 1 minute late to start… No worries – this isn’t a GORUCK event, so no punishment, right? The plan today was to teach a few lessons about GORUCK events… and how to properly train.

We got the sandbags out of the truck and proceeded to the shovel flag location. Drop the sandbags, disclaim to the PAX, move.

Coupon Ruck 1 – all PAX who have not participated in a GORUCK event grab a sandbag and file in columns of two. Need to work on that two columns thing… the Cadre wouldn’t have what we were doing… halfway to destination have PAX swap coupons.

Iteration 1: 10 minute EMOM
20 Reps EMOM, repeat twice.
Ruck Squats
Ruck Merkins
Ruck Lunges
Ruck Sit-Ups
Ruck Bent Over Rows

Quick hit about events – it’s not the smoke sessions you need to worry about… it’s the time under weight and the miles. That’s where the bulk of your training should be. Also – sandbags are “comfortable.”

Coupon Ruck 2 – Head back to start point in same fashion as before, swapping coupons halfway

Iteration 2: 10 (really 9…) Minute AMRAP
10 Reps Each, in Order, Repeating As Many Rounds As Possible
Ruck Cleans
Ruck OH Press
Ruck Back Squat
Ruck Good Morning

Finished up just before 0600. Low squats to talk NMM.

NMM:
YHC is in the midst of infant #5. And I thought I’d have learned it all by now… wrong. What I have learned is that everything is just a phase… don’t miss it. Seriously. Don’t miss it. Because you will. Whatever season you’re in – cherish it. As the great philosopher Darius Rucker once said: “It won’t be like this for long.”

Thanks Tinsel for the opportunity.

Punch List Out

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1st Time For Everything

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WARMUP: NONE….this is Clydesdales
THE THANG: a nice 4 mile loop: Down to Spratt…..Right on Harris……Back up on Munn rd….Bonus if you want.
1st time Q for the Clydesdales…..1st time I have Q’d and didn’t do the actual workout. Opted for the Ruck option.
MARY:
ANNOUNCEMENTS: Kenya Convergence. Boss Hogg’s going away party (although he already left?)
COT: Prayers for Luca/Vuvu family. Anchorman’s new business.

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HIIT & Move

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WARMUP: Walked/Mosey to a more suitable parking lot surface and performed the following exercises: SquatsICx10, WindmillsICx10, SSHICx15, PeterParkersICx10, MerkinsICx10, MountainClimbersICx12
THE THANG: Stayed in the preferred parking lot and performed the following routines.
HIIT series for 3 rounds – 40sec of 1st exercise followed by 20sec of 2nd exercise, 30-45 seconds of moseying/walking in between rounds. 1st Exercise-Sumo Squats, 2nd Exercise-Jump Squats.
Next it was time to move a little bit. Start at the beginning of a parking space row. Move 2 parking spaces forward, perform an exercise, and then move 1 parking space back, perform an exercise. Continue this routine for 5 minutes. Mode of travel forward was Alt Lunge Walk, mode of travel backwards was Alt Backward Lunge Walk, exercise performed at each destination was 3 Burpees.
2nd HIIT series was the same as the first but with different exercises. 1st exercise was Inch Worm Merkins, 2nd exercise was Shoulder Taps. Performed 3 rounds.
Time to move again so we did the 2 parking spaces forward and 1 parking space back flow with different mode of travel and exercise. Mode of travel forward was Bear Crawl, mode of travel back was Crawl Bear, exercise at each destination was 5 CDDs. Completed 5 minutes
Time to HIIT the Abs. Same HIIT routine as before.
Round#1 – 40sec of LBCs followed by 20sec of Reverse Crunches
Round#2 – 40sec of AHs followed by 20sec of Gas Pumpers
Round#3 – 40sec of BigBoySitups followed by 20sec of Straight Lower Leg Lifts
Mosey/walk back to COT!

MARY: Didn’t need it
ANNOUNCEMENTS: Bethel Men’s Shelter, Memorial Day Murph, Kenya Convergence
COT: Health – mental and physical

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The Armory 13

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A bakers dozen (13) pax came out to the Armory.

Started with: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches.

Then into a tabata/HIIT routine: 45 seconds ON exercise, 15 seconds rest/transition. The sets were:
Set One:
KB Swings
Side bends
Tricep press
Goblet squats
Burpees (without coupon)

Set Two:
Curls
Shoulder press
Bent over rows
Thrusters
Mountain climbers (without coupon)

Set Three:
Bob & weave
Standing rows
Alternating revers lunges
America Hammer
Merkins (without coupon)

In between of each set we did a short run.
Rinse/repeat sets.

Finish with some mary: Flutters, freddies, box cutters, LBC

Fini
COT

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Runny thingy doing on

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WARMUP:
Ready… set…

THE THANG:
…GOOO!!
Route:
160 to Massey to spratt to Leonidas, and repeat the loop then return to COT

MARY:
ANNOUNCEMENTS:
COT:

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A deep dive into the mind of Slash at the Hive

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WARMUP:

The Q was told today started at 5:16, so he arrived just in time…

SSH, Moroccan Nightclubs, Windmill, Imperial Walker, Hillbilly Walker

THE THANG:

Based off a 2019 GORUCK monthly workout that I know Bandcamp loved back then.

The main movement was suitcase carry up and down the hill by the stadium. At the bottom the work was 20 reps of each below starting with the top. Then adding the next one the next time. Then the top 3 the next time etc. I think we made it to overhead press

Swing
Squat
Lat Pull-Over
Lunge
Plank Pull-Through
Overhead Press
Curl
Man Makers

MARY: One minute of LBC to get to 6:00

ANNOUNCEMENTS:

For the love of God, run in the Cannoli Run if you can!

Aug 11-13 plan for retreat to save lives

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Five got loose at Footloose

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WARMUP: dynamic warm-up—-
knee to chest;
heel to butt,
heel to hip,
side lunge walk,
lunge and overhead reach,
inch worms
mobility warm up— seated internal/external hip rotations;
Glute mobilizations. (Dirty dogs?)
Adductor rock backs.
back rolls to reach forwards; 1/2 kneel spinal rotations against wall
plank warm up— upward<>downward dog, peter parker x6, upward<>downward dog

11s
Front stairs of 1st Baptist
Squats at bottom, CDDs at top, 10 calf raises in middle

Then Airborne hip flexors followed by a few minutes of Mary

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The Yard. Sat May 13.

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Pre-run at 5:45, most of you missed the memo.
Litter pick-up followed, most of you missed the memo.
Lesson learned: write back blasts immediately, for memory sake and the potential of losing your Weinke.
Warm-up stuff
Wait for Bass and Fogerty to finish their pre-run
Back and forth across the lot with other warm-up stuff
Wait for Bass and Fogerty
Monkey Humpers facing away from Bass and Fogerty
5-10-15-20-25 accumulator with running around the track in between (for some/most)
Some wall work
Some picnic table work
Much light to light work and then more light to light work
Old Bay led the way
BitCoin honorable mention
I gave the stellar effort a Q should give
Anchorman pre-ran
Dojo …. Is still busting a$$ while on IR
Bass and Fogerty looked good doing it

Looks like we made it,
Barry Manilow

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