Tag: Half Shell

Lazy Susan Kettlebell Buffet at the Hive

Leave a comment

WARMUP: Mountain climbers, Imperial walkers, Arm circles. Brief mozy around the parking lot.
THE THANG: All Pax grab their kettlebell and form a line on the same pavement seam at COT. Left arm touching the person next to them’s shoulder for spacing. Everyone then leaves their kettlebell at their feet and makes the same line to the right of all kettlebells while assuming the plank position. Pax at the end passes the first bell to the person on their right who then passes it on to the next, etc. After passing the bell, each pax side-planks to their left to receive the next kettlebell. Rinse and repeat until all kettlebells have been passed through the line. Once completed, Pax on the right repeats and passes the bells to their left until all have been passed through the line.
Pax then moved to the base of the hill and faces the small roundabout equally-ish spaced around the circle, placing their kettlebell at their feet. Each Pax does 8 reps of one exercise using their own bell then side planks to their right to the next bell for the same exercise. Rinse and repeat until returning back to their own kettlebell. (56 total reps). Exercises were flutter with press, swings, upright rows, triceps. Mode of transportation alternated each lap between side planks and lunges.
Mozy to the bottom of the hill. There were five cones placed going up the hill with the final cone being at the top. Pax would run to the first cone and back to the previous where they grab their kettlebell and returned to the first cone. At each cone there is a single exercise written on it. Pax complete the exercise (20 reps) then rinse and repeat the process to get to the next cone and up the hill. Exercises were “from the ground up” and included kettlebell merkins, calf raises, squats, shoulder presses, and halos.
What goes up must come down so we repeated the process to get back to the start.
With a few minutes left, we returned to the circle for a lap of biceps curls and side planks before returning to COT.
MARY: Nada.
ANNOUNCEMENTS: T-Day Convergence, holiday party, newsletter.
COT: Family, holiday stress, enjoying every moment and being thankful for what we have.

TClap |
0

Stand Up 11/18 Beat Down

Leave a comment

WARMUP:
15 – SSH
10- Arm Circles (Forward then Backward)
15 – Windmills
15 – Imperial Walkers
15 – Cherry Pickers

THE THANG:
Station 1
– 10 Merkins IC
– 15 Air Squats IC
– 20 Big Boys IC

Station 2
– 10 Burpees OYO
– 20 Jump Lunges OYO
– 30 LBC IC

Station 3
– Partner Dora – 100 meter run
– 100 Monkey Humpers
– 200 CDD
– 300 American Hammers

Station 4
– wall squats while one Pax bear crawls out 5 yards and performs 5 burpees

Station 5
– Dips OYO while each Pax runs around the tire center

MARY:
– 15 Boxcutters IC
– 15 Freddie Mercury’s IC
– 15 Flutters IC
– 5 Baby Leg Circles
– 5 Big Leg Circles
– 1 minute plank hold
– 20 second Body destroyer

ANNOUNCEMENTS:
Convergence, Christmas Party, and read your newsletter

COT: yes

TClap |
0

Execute, execute, execute!

Leave a comment

We had 13 this morning for a full-body beatdown at The Stockade. Here’s what we did.

Warm-Up
– 10 Low Slow Squats (IC)
– 10 Mountain Climbers (IC)
– 10 Plank Jacks (IC)
– 10 Merkins

The Thang
– Serpentine the HT Parking lot
– Run
– Nur
– Side Shuffle
– Butt Kickers
– Karaoke

Mosey to the Wall
– 10 One-legged Lunges ea. Leg
– 10 Dirty Hook-ups (IC)
– 10 Wall Tar Jais (IC)
– 10 Wall LBCs
– 5 Australian Mountain Climbers

Long Run behind HT back to Mailboxes
– Take turns jogging the loop with the 60lb sandbag – everyone else does the following AMRAP:
– Merkins
– Squats
– LBCs
– Wide Arm Merkins
– Calf Raises
– American Hammers
– Ranger Merkins
– Pistol Squats
– Flutters
– Burpees
– Monkey Humpers
– Plank
– Copperhead Merkins
– Low Slow Squats
– Freddies

Mosey to Walgreens
4 Corners:
– Round 1 – 10 Diamond Merkins at each corner
– Round 2 – 10 Big Boys at each corner
– Round 3 – 10 Seal Jacks at each corner
– Round 4 – 10 OH Claps at each corner

Serpentine the HT Parking lot back to COT
– Run
– Nur
– Side Shuffle
– Butt Kickers

NMM
I recently watched the below video about taking action for those relying on you. In it, Chadd Wright describes his role as a breacher in the Seal Team. He would plan the breaching of an obstacle so his team could accomplish their mission. He describes three words that took planning into action: execute, execute, execute.

That’s what people fail to do. If you don’t execute on your plan, especially when you’re tired or scared or stressed, you’re not just cheating yourself, you’re cheating those they rely on you – your family, co-workers, or team.

So ask yourself, what is one decision I’ve been avoiding making that I should instead boldly execute today? When I say, “I’ll wait until conditions are perfect,” am I actually just waiting to avoid discomfort? How clear is my “why” for the work I’m doing — and does it anchor me when things get hard?

Execute today, gentlemen!
IJ

TClap |
0

Miyagi’s Reign Begins

Leave a comment

WARMUP: Yes

THE THANG:
<@UQ50TPDLH> Gave us the opportunity to do 100 burpees with a run EMOM.

<@U08N41FCN0Z>
Chipper 100
– Merkins
– Squats
– BBS
– Flutters
– Dips
– Lunges

100 reps of each, broken up however the PAX wanted.

MARY: Around the circle

ANNOUNCEMENTS: Read your newsletter

TClap |
0

Ballermann Workout

Leave a comment

WARMUP: 15 Wind mill
15 Hill Billy walkers
15 cherry pickers
20 sumo Squats
20 Merkins
THE THANG: Mosey to the fountain @arbors
Bear crawl around the spring
At each quarter stop to do 5 burpees

Mosey to church

Exercise at patio
Stacking exercises:
10 LBCs
20 step ups
30 Flutters
40 Squats
50 merkins

In between run a round
On the short sides lunge walk
Long sides mosey

Mosey back to COT

5 burpees as finisher

MARY: –
ANNOUNCEMENTS: –
COT: –

TClap |
0

Cards & Corners: The Golden Buffet

Leave a comment

This morning we split into two teams and raced from opposite corners, meeting in the middle after each card to pass a stone down the line – a reminder that even in competition, we’re still connected. The stone didn’t care who was winning; it demanded we work together, person to person, before heading back to battle.
Then we switched it up. Each PAX got to choose their own combination – exercise and travel method – building their own personal challenge. Some chose wisely, some chose pain, but everyone chose to show up and push through it.
That’s the thing about F3. We compete, we choose our hard, we suffer together, and somehow we leave better than we came. The parking lot at Golden Corral isn’t special, the exercises aren’t revolutionary – but the men who post in the gloom? That’s what makes this different.
Iron sharpens iron. Well done today, men
WARMUP: Ran a lap
THE THANG:

PART 1: CARDS & CORNERS RACE
Setup:
• Split into 2 teams
• Each team to opposite corners of the lot
• 9 exercise cards face-down at each corner (identical sets)
• Stone pile waiting in the MIDDLE
The Race:
• Team draws a card and completes exercise together (reps divided among team)
• ALL team members run TOGETHER to the middle
• Stone pass down the line – each PAX does a squat with stone and passes to next PAX
• Stone goes down and back up the line
• Team runs back to their corner
• Draw next card, repeat
• First team through all 9 cards wins
Exercise Cards:
• Merkins (2 cards in prep for GWR)
• Squats
• Burpees
• LBCs
• Casbah #2s – nod to <@U01FDRQSQG3>
• Lunges
• American Hammers
• Wild Card – Dealers Choice

Winner: The other guys – Losing team paid with eternal shame

PART 2: DEALER’S CHOICE
Setup:
• 4 cards laid out
• 2 EXERCISE cards (each with options 1 & 2)
• 2 MOT cards (each with options 1 & 2)
How it worked:
• Each PAX picks one exercise card option + one MOT card option
• Performs their combo
• Went through all PAX twice-ish

The Cards:

EXERCISE CARD A:
1. Merkins
2. Burpees
EXERCISE CARD B:
1. Squats
2. LBCs
TRAVEL CARD A:
1. NUR
2. Bear crawl
TRAVEL CARD B:
1. Lunge walk
2. Run

MARY: Yup- I need to practice “Boat/Canoe”

ANNOUNCEMENTS: Read your newsletter. Prayers for injured PAX, marriage, family, this broken world
COT: Jesus in the house!

TClap |
0

Contact High-Colonic

Leave a comment

WARMUP:
– Mosey lap through the Teet parking lot.
– SSH
– CASBAH #2s
– Imperial Walkers

THE THANG: Mosey to Indian restaurant for a Dora:

Run to Dogtopia
– 200 Squats
– 200 LBCs
– 200 Casbah #2s
– Somewhere between 150 and 300 flutters

Move to middle of parking lot there for a busted Amazon rip off Select-a-Cize Move/MOT

– SSH/Lunge Walk to island
– Merkins/Run to Dogtopia

Back to COT
– CASBAH #2s
– Hillbilly Walkers
– Baby arm circles fwd
– Baby arm circles back
– Big circles fwd
– Big circles back

MARY: Yuuuuup. And she brought some weed…
ANNOUNCEMENTS: HIM camp, Bethel Men’s, Christmas party,
COT: Prayers for safety and gratitude.

TClap |
0

Tomato paste and urine?

Leave a comment

WARMUP:
– 10 Side Straddle Hops
– 10 Windmills
– Down dog to up dog

THE THANG:
– Jog to HT wall by O’Reilly – Balls to the Wall 10 moves L, 10 moves R, Hold for 10 count

– Jog to back parking lot – Bear crawl w/ Merkins at each parking line

– Jog to Grace – 50 step ups (25 each leg)

– Jog to Kids R Kids learning parking lot – 50 J-Lo’s (25 each side)

– Jog to Fire Station – 50 lunges (25 each leg) – knees all the way down on the ground

– Jog to end of Palmdale Walk Dr – 25 Merkins

– Jog back to COT in reverse – 5 Burpees at each original stop

MARY:
– 20 Mountain Climbers,
– 20 Heels to heaven,
– 15 LBC’s,
– 15 Box-cutters

ANNOUNCEMENTS: Read your newsletters

COT: It is what it is…

TClap |
0