Tag: Happy Hour

Inaugural Jackal

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WARMUP: Ran to the far side of the complex where there was still pavement and started out with SSH, windmills, merkins, cherry pickers, low slow squats, honeymooners, downward dog. Covered off in the F3 mission.
THE THANG: 3 exercises, 25 reps each, 50 yards to run – do this 4x
– merkins (chest hits the ground)
– Squats (chin up, back straight)
– Flutters (4 count)

Next we ran about 150 yards and did 3 more exercises, 25 reps, mode of transportation was bear crawls, 50 yards.
– CDD
– Lunges (single count)
– Freddy mercury (double count)

Took the off road run to COT area where we found benches and did 20 dips and 20 derkins.

Wrapped up with F3 credo and 5 core principles.
MARY: yes, a few rounds here
ANNOUNCEMENTS: importance of leading workouts leads to leading your family
COT: lots going on!

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Laughing Gorilla

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WARMUP: SSH, MNC, Imp.SquatWalkers, Cherry Pickers, ONE Kracken Burpee (to drive home the Laughing Penalty for the day)

THE THANG:
Appetizer: KB swing complex/pyramid. One–2–3–4–5-4-3–2-1.
Russian swing (to shoulder), American swinging (all the way overhead), and then toss to catch for a goblet squat, toss up again to catch to squat down to put KB down on ground.

Amuse Bouche: Partner Lat Raises (using Rope through Bell handle) – 15 IC. Ideal = 2… we did have a triangle w/ 3 that worked fine.

Main Course – Partner WORK (stations by weight). Partner Nur’s up hill, Crawl-bear/lunge-walk back down….. PLANK UNTIL 6 is up before Rotating.
Round 1a (light): Windmills w/ 2 KB
1b (medium): 2KB Renegade Rows
1c (heavy): Gorilla :gorilla: Rows, (noises encouraged)
MOT for Partner (up hill to speedbump): Partner Nur’s UP hill, Crawl-bear/lunge-walk back DOWN

Round 2a (Light): 2KB Clean & press
2b (medium): Squat & 2x OH Thrust
2c (heavy): lt. Lawnmower pulls
MOT: Lunge Walk UP / Crab-walk DOWN

There was a Round 3 planned (along with Dessert)… but the clock precluded this sadly…. At least there were leftovers for another meal.

MARY: Flutter Presses, Am. Hammers

ANNOUNCEMENTS: Convergence 9/28 among others

COT: Held… raised those Said & Unsaid

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Searching for Hills at The Biscuit

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WARMUP: stretching
THE THANG:
Run to Catawba Ridge say hey to Kettle Bell dudes
Run back to Forest Creek and do couple hill repeats
Run back to COT and finish with 4ish miles
MARY:
Stretching
ANNOUNCEMENTS:
COT: praising the Eastside expansion and growth

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Waxed at Bushwood

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WARMUP: long mosey, windmill, imperial walker, hillbilly, downward dog, honeymooner
THE THANG: 11’s on a big hill- merkin and squats
Mosey back to COT for board of pain w music. 5 exercises x 30
Reps of everything. Tons of merkins, ab work and lower body leg work. Planks and in between rounds more running
MARY: finished with leg raises
ANNOUNCEMENTS: the Easternexpansion shirt
Needs to get to ordering stage. The interest is as big as <@U08GHEK16> calves
COT: named our new FNG, FROGGER who EH-ed by his dad <@U07HT0W85TN> Seeing a 2.0
Work out with their dad is one of my favorite things to see!

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4 painful cornera to get to!!

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WARMUP: SSH, KB Plank pull over, swings, Merkins, Mnt climbers, Jump squats
THE THANG: 4 corners at the main parking lot. Each corner has 2 exercises, plus one more exercise (5 men makers) along the longer side of the square. First lap mode of transportation is: short side murder bunnies, longs side, Around the World. Second lap mode of transportation, short side, Lunger, long side overhear press.
Corner 1: 15 KB swings + 15 Cleans
Corner 2: 15 KB Big Boys + 15 AH (each side)
Corner 3: 15 KB Halo + 15 Triceps Ext.
Corner 4: 15 Goblet Squats + 15 dead lifts

Back to COT walking with Curls and Overhead presses.
MARY:
ANNOUNCEMENTS:
COT:

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Black Betty Merkin Marathon

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WARMUP: basically warmup with some broga
THE THANG: moseyed To a hill for 11’s, back to COT for a board of Pain. Three rounds of five exercises and 3@ Reps each
MARY: we did do push ups to every time black Betty was said in the song
ANNOUNCEMENTS: <@UJKGM3VKJ> is now the official Form Police & Back blast Police
COT:

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Run to the end

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WARMUP: No
THE THANG: Ran down Holbrook to the very end 2.3 each way for a total of 4.6
MARY: no
ANNOUNCEMENTS: Tortoise and the Hare & more.
COT: Be careful and practice a kind response or no response to a wife. Each had a prayer or praise.

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Old Man Playlist

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This morning I brought a little double trouble to The Hive. Each exercise perform 15x first round and 20x the second with a run half way and at the reset.

It was a great sweat fest and I was feeling the humidity.

Great job fellas

Kb swings
Shoulder shrugs

goblet squats
Flutters

Curls
merkins

Run

tricep extensions
Squat

Sumo squat
LBC

skull crusher
Rosa lita

Dead lift
calf raises

Lawnmower
American hammer

One arm dead lifts
Dips

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