YHC (Band Camp) failed to persuade Esso to submit his own backblast. Sad day….sad sad day (took me 7 minutes to submit two backblasts and review the name-o-rama videos from the workouts….3.5 minutes per backblast)
Who knows? This is Band Camp submitting a backblast for Esso (because 4 minutes was too much time for the man to spend….?)
Ladder with 10 merkins, 20 squats, 30 LBCs at the intersections going up the hill
recovery loop with 5 burpees at bottom of the hill.
repeat 2 to 3 times
4 minutes of Mary back at CoT
It was a glorious 75 degree gloom today, complete with humidity and dew. The air was saturated from the storms overnight. Along the ride there was a Shield & Splinter sighting – running all the way from Regent Park. Animals.
YHC rolled into the AO in a good mood, made even better by the sighting of Dirty Harry waiting in the parking lot. To top it off, Albatross showed up the day after his FNG post. The man’s got gumption.
Start
Disclaimer was disclaimed, then we walked through the 5 core principles. YHC was excited to deliver the pain this morning.
COP
SSH x 34 IC
Merkins x 7 IC
Six Count Burpess x 5 IC
Jump Lunges x 8 Each Side
Weinke
Quick mosey to adjacent lot.
ASS WEBBS
1 Squat : 4 Squat Pulses up to 10:40. The PAX dropped it like it was hot.
Walk Like an Egyptian
This is a lunge hold Indian run. Take a step in a lunge, hold it, PAX in rear sprints to front. Step forward with other leg, hold while PAX in rear sprints to front. Repeat until you arrive at your destination.
Luckily our destination was only 50 or so yards… but the burn was felt.
BEARPEES
1 6-Count Burpee : 4 Bear Crawl Steps up to 10:40. YHC called the cadence throughout to keep the PAX together.
Mosey to field to complete final iteration.
JACK WEBBS
1 Merkin : 4 OH Claps up to 10:40. The shoulders were on fire for the duration of this iteration.
5 Min of Mary
Protractor into Rosalita’s x 10
Flutters x 10
American Hammers x 10
Gas Pumpers x 10 (at the discretion of Dirty Harry)
NMM
Today’s workout was pleasant – most would disagree – but the mutual suck endured alongside my brothers quickly became fun for YHC. I wanted to cut the movements short multiple times, but we don’t wake up at 0430 to half ass it.
I’ve been struggling to post as of late, and to be honest I am not happy with myself about it. I ran into Esso on Monday at Publix, and the camaraderie gained from posting quickly translates into the world a sense of community and belonging. He promised he’d come to my Q, and much to my delight, he did as he said. This community we have in F3 is not to be taken for granted, even by a kotter like myself. I am better when I post. Not only because of the 1st F. It’s because of the 2nd F that we all enjoy so much, followed by the 3rd F in putting our community and faith above ourselves. We push each other to be better daily. It starts with showing up.
Who is in your world that would benefit from this?
Announcements
Bethel Men’s Shelter tonight – and every first Thursday of the month. Hit up Poppins for info.
Prayers & Praises
Larry & Patty Pettus
DH’s Father in Law – Roger
Splinter’s friend getting herniated disc surgery
Albatross’ weekend trip to Chucktown and him focusing on getting his thoughts straight
Poppins – thanks for bringing me out to lead at The Ranch.
Punch List out.
WARMUP:
Tesh called 10 SSH
Band Camp:
IW
HW
Slight mosey
Merkins
Moroccan Night Clubs
(Then I realized Tesh had handed the Q over completely)
THE THANG:
4 min w/o setting the bell down
30 sec 1 hand swing R
30 sec 1 hand swing L
30 sec racked reverse lunge R
30 sec racked reverse lunge L
30 sec clean R
30 sec clean L
30 sec squat & press R
30 sec squat & press L
Mosey/Yoga/burpee in between rounds
Got 3 rounds….was challenging
Burpee snatches
MARY: Airborne’s hip routine
ANNOUNCEMENTS: everybody likes reading David Goggins apparently
COT: prayers!
WARMUP: we ran up the hill on Massey into the big parking lot to circle up. Started with some SSH and stopped pretty quick to get in cadence. 5 burpee penalty. Started over with SSH in cadence…stopped again to get in cadence. 3 burpee penalty. Started again and stayed in cadence for the most part. Moved on to sumo squats, merkins, shoulder taps, up and down dog, and finished with some back stretching.
THE THANG: From the parking lot, we ran down the grass hill over to the small lot with the wall that used to have nails sticking out (we didn’t find any of those). We did 7s here with burpees at the bottom, jump the wall, and donkey kicks at the top.
Finished here and had a short run over to the “step up” wall. Before we left the parking lot, we were reminded we have one mouth and 2 ears and if we’re thinking of our responses before someone else is done speaking, are we truly listening??
Made it to the step up wall where we did 11s. Steps up were both legs (bad idea here) and we did decline ranger merkins for the other half of our 11s (10+1, 9+2…1+10).
Left here with the plan to go to LBJ church and with 15 min left, we Omaha’s back to the big parking lot. Dora was the plan and previous site Q Bobber suggested running up and down the big hill…so we did. Partner up and Dora was: 100 diamond merkins, 200 jump squats, 300 flutters 2 count…which no one made it to flutters.
MARY: 5 min to spare we ran back to COT for MARY. Both Jackelope and State Farm got a chance to call cadence and crushed it!
ANNOUNCEMENTS: lots! Check out the newsletter! Dam to dam is coming so look for Sept 1 sign up!
COT: welcomed Stiletto who was visiting Maximus from TX, and Wegmans has 13 weeks to perfect his smoking craft as he takes care of that new baby!
WARMUP: Some side straddle hops, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs and cherry pickers to loosen things up
THE THANG:
Used the ol’ Seconds Pro app to provide a TABATA workout with 50 seconds on 20 seconds rest ratio. After every 4th exercise we would rotate to the next corner of the parking lot. It should be noted that I used an Apple playlist and the app appeared to have undergone an update since last use… By the time I discovered the errors with both of these items we had come too far (I already pushed start) and the only option was to press forward for the next 40 minutes… We made it through a full cycle and 3/4.
Merkins
Squats
Flutter
Donkey Kick
Rotate
Calf Raises
Mountain Climbers
Side Straddle Hops
Al Gore
Rotate
Box Cutter
Plank Jacks
Lunges
Dry Dock
Rotate
Seal Jacks
High Knees
Monkey Humpers
Freddie Mercury
Rinse and Repeat
Things learned:
-the update changed the default voice from an Australian lady to a deep voiced male… not as fun to be told to do monkey humpers by a deep voiced male
-Apple includes U2’s One as a 90’s Rock/Alternative Essential, and while a great song, it is not terribly motivating… however it is very long…
-the update also messed up the volume of the coach voice anyway, so everyone just had to listen to me yelling over U2 anyway…
COT: It happened… we were all there…
Warmup-yes
Moseying around stopping to build the following sequence. Added an exercise at each stop:
1 burpee
2 bomb jacks
3 jump squats
4 jump lunges
5 Bobby Hurley
6 split squats
7 CDD
8 squats
9 monkey humpers
10 Bulgarian split squats
Paused for Dick Webbs got to 5
15 total pull-ups
60 total merkins
Bearpees also to 4.5
Flutters and flexibility to 0600
It ain’t over till we say it’s over!
WARMUP: 10 SSH, 10 slow SSH, 10 fast SSH
THE THANG: James Giberson WOD & The Bert WOD
MARY: ain’t nobody got time for that
ANNOUNCEMENTS: blood drive, upcoming CSAUP
COT: prayers for health and praises for Jesus
It was a glorious 75 degree gloom today, complete with humidity and dew. The air was saturated from the storms overnight. Along the ride there was a Shield & Splinter sighting – running all the way from Regent Park. Animals.
YHC rolled into the AO in a good mood, made even better by the sighting of Dirty Harry waiting in the parking lot. To top it off, Albatross showed up the day after his FNG post. The man’s got gumption.
Start
Disclaimer was disclaimed, then we walked through the 5 core principles. YHC was excited to deliver the pain this morning.
COP
SSH x 34 IC
Merkins x 7 IC
Six Count Burpess x 5 IC
Jump Lunges x 8 Each Side
Weinke
Quick mosey to adjacent lot.
ASS WEBBS
1 Squat : 4 Squat Pulses up to 10:40. The PAX dropped it like it was hot.
Walk Like an Egyptian
This is a lunge hold Indian run. Take a step in a lunge, hold it, PAX in rear sprints to front. Step forward with other leg, hold while PAX in rear sprints to front. Repeat until you arrive at your destination.
Luckily our destination was only 50 or so yards… but the burn was felt.
BEARPEES
1 6-Count Burpee : 4 Bear Crawl Steps up to 10:40. YHC called the cadence throughout to keep the PAX together.
Mosey to field to complete final iteration.
JACK WEBBS
1 Merkin : 4 OH Claps up to 10:40. The shoulders were on fire for the duration of this iteration.
5 Min of Mary
Protractor into Rosalita’s x 10
Flutters x 10
American Hammers x 10
Gas Pumpers x 10 (at the discretion of Dirty Harry)
NMM
Today’s workout was pleasant – most would disagree – but the mutual suck endured alongside my brothers quickly became fun for YHC. I wanted to cut the movements short multiple times, but we don’t wake up at 0430 to half ass it.
I’ve been struggling to post as of late, and to be honest I am not happy with myself about it. I ran into Esso on Monday at Publix, and the camaraderie gained from posting quickly translates into the world a sense of community and belonging. He promised he’d come to my Q, and much to my delight, he did as he said. This community we have in F3 is not to be taken for granted, even by a kotter like myself. I am better when I post. Not only because of the 1st F. It’s because of the 2nd F that we all enjoy so much, followed by the 3rd F in putting our community and faith above ourselves. We push each other to be better daily. It starts with showing up.
Who is in your world that would benefit from this?
Announcements
Bethel Men’s Shelter tonight – and every first Thursday of the month. Hit up Poppins for info.
Prayers & Praises
Larry & Patty Pettus
DH’s Father in Law – Roger
Splinter’s friend getting herniated disc surgery
Albatross’ weekend trip to Chucktown and him focusing on getting his thoughts straight
Poppins – thanks for bringing me out to lead at The Ranch.
Punch List out.