Tag: Happy Hour

Reduce Reuse Recycle

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having been put in charge of both of our running with push-up AOs this week, I decided to make them entry level. it does not mean easy, it just means easy to understand what is required to do. to that end, I decided to recycle some of the easier to follow Qs in which I have participated.

the word, recycle and reuse together often. remind me of a program I saw in fourth grade. you may have bag memories of being hurted into your elementary school gymnasium in order to see what amounts to a public service announcement or little skit or play put on by a bunch of kids , maybe a small performance by the 5th graders who got to start orchestra. but the one I remember most vividly is being brought to that sad little gymnasium to watch a dude dressed up as McDonald’s mascot and Ronald McDonald caper about singing about reducing reusing and recycling. somehow they burned half an hour of our day listening to Ronald McDonald it’s founding on the virtues of mineralism in a 1980s world where everything was designed to be thrown away immediately after use.

WARMUP: the pledge of allegiance
THE THANG: run to Hardee’s. pair up. run opposite directions saying the block. On the east side (post post office) do 5, 10 and then 15 partners BBSU. Then 15 every time. continue running until meeting up at or around the Hardee’s lot. where you at 5, 10, 15 partner pushups. after the pushups, run the way you came back. this way each partner gets to run both directions around the block multiple times. sort of like a weird freaking Newton cradle
with about 4 minutes left PAX were gathered and Bandcamp led burpees while YHC perform the exhausting job of keeping an eye out for stragglers
MARY: 30-45s of flutters while YHC grabbed my phone
ANNOUNCEMENTS: duties were assigned to Funhouse
COT: duties were assigned to Funhouse

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Trick or Treat at the Hive

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WARMUP: Extremely brief and nearly devoid of cadence calling due to the Q having a mostly lost voice.
THE THANG:
The AO was set up with different exercises posted on lampposts lableled as either Tricks or Treats. Workout consisted of 8 rounds. Each round began with a 1 minute AMRAP of a specified exercise. Based on the reps achieved by the group approximately half of the HIM were directed to receive a treat for a high effort number of reps, the other half were directed to select the Trick. The Tricks were consistently worse than the treats but all were KB exercises. In some cases high rep counts would not be conducive to good form and a more random tool was used to split the group such as age (odd/even) or Birth Month (odd even).

Tricks
Manmakers
15 Snatches
15 Clean & Press
Turkish Get ups
Thrusters
Murder Bunnies to next “house”
2 minute plank
Uhauls

Treats
Halos
Goblet Squats
Calf Raises
LBC
Lawnmowers
OH Press
Side Leans
Tri Press

1min AMRAP exercises
Kettle Bell Swings (reps)
Man Makers (random)
Chest Press (reps)
Good Mornings (random)
Pullovers (random)
Deadlifts (random)
Hay-Balers (random)
Curls (reps)

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Tour de Mill

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WARMUP: The usual stuff, punctuated by short moseying about the neighborhood
THE THANG: Mini Dora at the pullup bars behind the Print Shop. 50 pull ups, 100 dips. Running to the end of the parking lot for pushups.
11s in the lower church lots. Squats and BBSU
MARY:
ANNOUNCEMENTS:
COT:

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Brush fire at bushwood

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WARMUP: mosey down the hill, windmills, imperial walkers, hill Billy walkers, merkins
THE THANG: run down to end of bus lane. Sets of 5,10,15 between light poles. Exercises: burpees, squats, merkins, seal jacks. Did Dora with merkins squats and LBCs. Mosey back to COT
MARY: 5 minutes worth
ANNOUNCEMENTS: read newsletter
COT: show to know.

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FNG x 3!!!

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Nice Chilly morning here in the Gloom where we were blessed to have 3 FNG’s here at Block Party

Started the Disclaimer a little early but for the sake of the FNG’s it gave us an opportunity to go over the 5 core principles of F3.

Warmup:

5 MNC’s
25 Burpees (at this point Saw Dust rolled up)

Mosey to the First Baptist Parking Lot

Did 20 LBC’s IC while we waited for the 6.

Lined up facing the Church and did the following:

25 Merkins
25 Squats
25 Flutters
Run to the sign of the Church and back.

4x

After we were all done we talked a little about Our Mission at F3 why it is we do what we do with a focus on our community leadership.

Moseyed up the hill over towards the print shop. Stopped on the road and did 20 Freddy Mercury’s while we waited for the 6.
Once they joined us we did 10 Imperial Walkers IC

Moseyed some more over the railroad tracks to the sidewalk where we waited for the 6 and did 15 HR Merkins.

Once they Joined we continued towards COT on the Sidewalk briefly stopping to do 1 burpee by the F3 Scarecrow.

Once we got back into COT. Did 10 Hillbilly Walkers until the 6 came in.

Talked about the Creedo of F3. Then we began our last major part of the workout.

10 Minute EMOM (with 11’s)

Every Minute on the minute we would do 11 reps of the following 2 exercies in this pattern:

1 Burpee – 10 Toe Touches
2 Burpees – 9 Toe Touches
3 Burpees – 8 Toe Touches …..
Until…..
10 Burpees – 1 Toe Touches.

During our “rest” we went around the circle and talked about our names…why we got them then talked about how F3 has all made us better, physically, mentally, and spiritually.

This took us to 5:58 where I played a little bit of Superman/Bananna.

During COT we again talked about the meaning behind the Names we all get and what we keep coming back to F3 for.

Great to see the new faces and great to see this site accelerating!

Until Next Time!

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Kettle Bell Kards

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WARMUP: SSH, Imperial Walkers, Little Baby Arm Circles, Cherry Pickers, Windmills
THE THANG: Dora The Explorer – 100-Merkins, 100-Big Boys, 100-Lunges – 100 yard mode of transport.
Deck of Pain – Kettle Bell Swings, KB Chest Press, KB Goblet Squats, KB Curls, Running on the 2.
MARY: NONE
ANNOUNCEMENTS: BBQ social at Blues Monday, Bourbon Tasting, Poker.
COT: Prayers for Long Duck. Great to see the HIM. Prayers for 🇮🇱.

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Deck of Pain with a Lake Wylie Bowl and Bounce crooked deck of cards

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WARMUP: traditional – SSH , hillbil & imp walkers, broga
THE THANG: deck of pain / splint cards in half for 2 rounds. Rd 1) upper body R2) lower body and Mary
MARY: included in workout
ANNOUNCEMENTS: 200 pound sand bags are on sale
COT: message was preparation

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Lots of Reps

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WARMUP: Mosey around parking lot. 25 ea SSH, 10 Imperial Walkers, 10 Hillbilly Walkers, 10 Goofballs

THE THANG:
#1 Dora
100 – Curls
200 – Squats
300 Bent Rows

#2 11’s
Chest Press
Tricep Extensions

MARY: 5 Burpees OYO , Flutters
ANNOUNCEMENTS: Prayers for Soup to Nuts Brother in Law
COT:

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Kriss Kross beatdown

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Before starting I gave the standard disclaimer, but also proceeded to tell the Pax that we will be running backwards the entire workout which was also why I showed up with my shirt on backwards. Band Camp thought I just did that by mistake.

WARMUP:
Nur up to stop sign and did the following:
SSH
Windmill
Down dog, honeymooner
Merkins

Keep nuring down the hill toward pull up bars
Stopped again halfway down
Squats
Something else that I don’t remember

Stopped again at the bottom
Stretched out the arms
Moroccan Night Club
Nur

Pull-up bars are now locked up to my surprise so we modified thanks to Bobber. YHC decided we would just continue to make a large loop around the school stopping along the way to do the following exercises

5 burpees
10 LBCs
10 jump squats
10 merkins
7 leg raises
10 Dips

I believe we stopped 8 times completing all exercises each time.

This wasn’t the easiest thing to do especially the last two legs of the run. Pax covered over 1 mile all backwards. Good work men. Let’s see how we feel in the morning.

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