Tag: Hash brown

Awkward Weight At The SInk

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WARMUP: Jog around the parking lot followed by a few exercises.
THE THANG:
1min of each of the following:
Ground to overhead
Over the shoulder toss

SLOW asymmetrical farmers carry. With sand bag in one hand, we’ll walk slowly, together, around the parking lot loop switching hands as needed.

Partner up for a round of “catch me if you can” around the large drop-off loop:
Partner 1: Take both sand bags and walk/shuffle until Partner 2 catches you.
Partner 2: 3 burpees then catch Partner 1
Alternate until you complete the loop.

Perfect Merkins (slick): I followed the correction of the PAX and completed this in an 8ct cadence. We did 20…lovely.

3-Tier Suicides: Roughly 40yds and back, 60yds and back then 75yds and back. Every time you return, complete 10 Bent Over Rows

2-Tier Suicides: Like above, this time only 60yds and 75yds. Complete (10) 4ct Flutters upon your return each time.

Sand Bag carry (standard carry position) around the large loop with stops at the corners for:
1st Corner: 10 Dead Lifts
2nd Corner: 10 Hammer Curl into Overhead Press
3rd Corner: 15 Squats
4th Corner: Chest Press

MARY:
ANNOUNCEMENTS:
COT:

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Taking our Lumps

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We had seven for a somewhat comfortable beatdown at the Sink this morning. Here’s what we did:

– Standing stretches (left, right, center)
– 10 Windmills (IC)
– 10 Imperial Walkers (IC)
– 10 Low Slow Squats (IC)
Mosey to front of school

– 10 Bent Over Rows (IC)
– 10 Overhead Press (IC)
– 10 American Hammers (IC)
– 10 Squats (IC)
– 10 Thrusters (IC)
Mosey the short loop

– 10 Lunges (each leg)
– 10 Upright Row
– 10 Manmakers
– 10 Plank Pulls (each side)
– 10 Sit-ups
Mosey the long loop

– 10 Curls
– 10 Ranger Merkins (bag on back)
– 10 Alternating Shoulder Taps (bag on back)
– 10 Press Ups
Long Mosey to COT

– Sitting stretches (left out, right out, butterfly)
– 10 Ab Mat Sit-ups

NMM
As men, we take our LUMPS. Work piles up. The honey-do list grows. Sometimes it can be daunting. But, we train for this. We don’t BOAST about how we’re handling the CRAP life throws at us. Instead, we face the challenges head-on with our heads high. We keep going, showing resilience and grit, even when things aren’t going our way. You may not think people notice what you do, but we do. We see the work you are doing to get better and your effort will make you stronger – ready for the next thing life hurls at you. Keep going, brother. You’re built for this.
Aye!
-IJ

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Simple but effective

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WARMUP: Mosey a lap around band practice lot. Inch worm with merkin one side. Mosey one side. Lunge one side. Ten merkins in cadence.
THE THANG: mosey to hill by the football stadium. Ten merkins. 7s up the hill to maintenance drive with diamond merkins and jump squats right into 7s on the maintenance drive with burpees and gas pumpers.
Mosey to hill at us 21 entrance. Dora crawl bear/bear crawl both partners working and swapping as needed up the hill.
MARY: merkins in slow down cadence.
ANNOUNCEMENTS: yes
COT: yes

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Upper body around the circle

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Run to the mushroom pool. Run around the circle, in the first lap, stop at every intersection and do 2 burpees, 12 merkins, 12 deeps.
Second lap at every intersection do 2 burpees, 12 shoulder taps, 12 CDD.
Run back to COT for a couple abs exercises.

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The Sweaty Loop

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WARMUP: Moroccan night clubs, SSH, imperial walkers, broga
THE THANG: running a half mile loop (of so) with 5 reps at a few pain station: merkins, big boys, squats, dips, lunge walks, and burpees. Each lap added 5 more reps. For the last lap, we maxed out our personal reps while maintaining good form.
MARY: cool down while walking a few laps and stretching out some tight joints
ANNOUNCEMENTS: bethel, blood drive, stuff the bus, lawn care (check slack)
COT: grateful for each other to push each other to become better

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This one is for Halfway…

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WARMUP: We lifted rocks and stuff
THE THANG: We ran to Sonic the long way and did a Dee WOD
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

My name is Band Camp and I read backblasts for fun and enlightenment.

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Broga + stations

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WARMUP: Broga x20 mins
THE THANG: 10 stations, 30″ each, jog ~20 yards to curb and back and proceed to next station
#1 foam roll calves
#2 cross-over dribble with basketball
#3 jump rope
#4 cross-over dribble with soccer ball
#5 10# plate steering wheel
#6 goblet squat with 25# KB
#7 ball slams with 25# ball
#8 SSH
#9 merkins
#10 flutters
ANNOUNCEMENTS: Tortoise and the Hare coming soon
COT: prayer emoji

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The Greatest Workout of All Time? Yes.

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WARMUP: Probably. No one remembers.
THE THANG: A few rounds of 11s, 7s, and other nonsense.
The REAL nonsense, though, came in the form of setting things right in the naming department. Sadly, in only 45 minutes, I couldn’t get to everyone, but I will tell you the ones I DID get to…
– is now Kerrigan
– is now Insertion Point
– is now Father Time
– is now Mama’s Boy
– is now French Tip
– is now Tickle Me Ebenezer
– is now Agent My Pleasure
– is now Dumpster Juice
– is now Dumpster Juice II: The Revenge of Dumpster Juice
– is now Stateline Vapes
– is now Gender Confusion
– is now Backward Flush/Dude Wipes
– is now Dementia
– is now Halfway
– is now White Boots, and
– is now Twin Peaks

For more on WHY these Pax got new names, you’ll have to ask them, because I only vaguely remember…

This is why you shouldn’t miss when YHC is the Q. NOTHING but good times.

MARY: No chicks
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

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S.L.O.W B.U.R.N

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YHC had the privilege to spend 45 minutes getting better with 11 HIM at Slow Burn. Here’s what we did:

Warm Up
– 10 LSS (IC)
– 10 Mountain Climbers (IC)
– 10 Plank Jacks (IC)
– 10 Windmills (IC)
– 10 SSH (IC)

The Thang

Serpentine the parking lot to review the exercises and course

Squats
LBCs
Overhead Press
Workins

Big Boy Sit-Ups
Up Downs
Ranger Merkins
Nolan Ryans

Run down to F45 and repeat
– Round One – 10 Reps
– Round Two – 15 Reps
– Round Three – 20 Reps
– Round Four – 10 Reps
– Round Five – 5 Reps
Total mileage: 1.73

NMM
The average age today was 48 with Hash Brown being the youngest at 26 and Twister/Short Sale being the War Daddies at 60. Today was a great example of the gift we have in F3. Many men live an isolated life of loneliness lacking friends and connections. They have lost track of school or service buddies years ago and Covid decimated their work and convenience relationships. What they are left with is time and no one to spend it with. That’s why F3 matters. We have true friendships that add value to our lives. We have a brotherhood of men that are older, younger, richer, and poorer. They don’t always look like you, vote like you, attend your church, or pull for your favorite team. And you know what, we are all better because of it. That’s why we have to share what was first given to us. EH that guy down the street. I promise he will appreciate the request as soon as he realizes you have what he needs. Be that guy for the guy that needs what you have.

Aye!
Italian Job

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Catch Me If You Can plus some

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WARMUP:
SSH, Imperial Walkers, Cherry Pickers, Merkins, Hillbilly Walkers
All in cadence for a 10 count

THE THANG:
Part 1
Revamped Catch Me If You Can

Partner up, one person walks with sandbag, the other runs ahead around the loop and catch back up to partner.
Both do 5 squats with the person carrying the sandbag still holding the sandbag.
Swap positions and repeat until the sandbag has covered 3 laps.

Repeat with pushups as the exercise.

The loop was initially the larger parking lot loop, but modified to the smaller one.

Part 2
Still partnering up

50 over head pressed with the sandbag as a team.
One person presses while the other does 3 burpees, then swap until reps are done.

Repeat but changing exercise to squats, then rows still keeping burpees as the counter.

MARY: last 3 min

ANNOUNCEMENTS: Jaeger, Suplex is bringing Broga back but on Saturdays, Tortoise and Hare

COT:

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