Tag: Headspin

RING OF FIRE – 12OCT2022

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WARMUP: Not much in the way of warm up. 15 burpees to get the blood flowing, a short jog for a few Abe Vigodas, Cherry Grabber Tappers (or whatever the heck we call these), and some SSH.

THE THANG: As I have now learned that I make moderate workouts and am only around for the yapping, instead of telling you all that we did, just imagine a nap. It was probably about like that.
Just kidding… here’s what went down…
Mosey to corner of AO Jones and HS driveway (by stadium)
Find your rock
30 curls
30 OH press
30 chest press (on 6)
Run up AO Jones to next entrance
20 flutters (4-count)
20 LBC
20 Dolly
Run up AO Jones to the first light
10 Wide-arm Merkins
10 Regular Merkins
10 Diamond Merkins
Run to the light at Springfield
5 burpees
Back down the hill – repeat each station as you go
Turn left at the rock station
Run to the painted crosswalk
20 squats
20 calf raises
20 bombjacks
Run to pull-up bars
10 pullups
10 knees to chest
10 dips on the curb
Bottom of the hill
5 burpees
Back to corner – repeat each station – THAT’S 1 mile and one rep.
Go as hard as you can and as far as you can for 45 minutes.

MARY: It’s for dudes only.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle.

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Butterflies 🦋 & bidets 🚽

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WARMUP: broga…I crushed it and didn’t use my sissy yoga mat which I guess is now frowned upon. Who knows but the stretching was wonderful.
THE THANG: short run Dora…about 50 yard run way down in the elementary parking lot. Partner up for 100 diamond merkins, 200 lunges, 300 double count flutters.

Headed over to the hill for 7s. Hand release merkins at the bottom, half way up the hill for CDD. Before we started, YHC asked how to balance servant leadership with frustration with patience with a little bit of perspective.

After 7s we headed to the pull up bars with under 5 min remaining.
– 1 pull-up, dangle for 10 seconds, then
– 2 pull-ups, dangle for 20 seconds, then
– 3 pull-ups, dangle for 30 seconds, then
-4 pull-ups, dangle for 40 seconds…
Body wash won and made it to 4 and 40! He gets to continue being site Q!
MARY: not today
ANNOUNCEMENTS: newsletter, Columbia 10 year, trash pick up, men’s shelter
COT: health, anniversary (BD!!), upcoming star course guys

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Hurricane-Pain

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WARMUP: stretches
THE THANG: Two rounds of 10 pain station count down with hill repeats in between
1-100 merks
2-90 squats
3- 80 seal Jacks
4-70 plank jacks
5-60 lunges
6-50 shoukder taps
7-40 LBCS
8-30 Peter parks
9-20 monkey jumpers
10–10 burps
Repeat until time expired.
Solid hour of effort!
MARY:
ANNOUNCEMENTS:
COT:

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NaFo Nardo

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Mosey run down to Elementary School; toy soldiers, high knees.
Circle up and do warm up exercises in cadence: SSH, Windmills, Imp Walkers, Moroccan N/C, Low slow squats, big arm circles, Peter Parkers, and plank stretches. Had pax recite the mission of F3.
Run uphill to pull up bars and did: Pullups, chin-ups, switch grips, knees to chest
Run to high school. Get on the wall: wall sits, and BTW.
Run to other side of high school/faculty parking lot: Bear crawl 100 ft, and crab walk 90 ft.
Had pax state the credo of F3.
Run to back side of school: cinder blocks: Curls, KB swings, OH presses, Kaiser grip standing rows, manmakers, arm extension hold.
Mosey to benches: step ups, dips, derkins, taint crushers (formerly known as butt touch squats), incline merkins, calf raises.
Run to shovel flag. Had pax state the five core principles of F3. Six count burpees (5x). Then Sally routine: leg raise on “bring Sally up”, six inches on “bring Sally down”.
Fini
COT
Goal of going through F3’s mission, credo, and core principles is to etch these talking points in our mind so we can better convey what F3 is all about to potential pax.

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Ironclad for the Win

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WARMUP: SSH, Imperial Walkers, LSS, Moroccan Nightclubs, downward dog/honeymooners
THE THANG: my son Ironclad (11) has been posting at the Yard and was very eager to help create the winky.  He wrote out the exercises so this is a workout an 11 year old can do 😉

5 reps of Merkins, Derkins, Diamond Merkins, Parker Peters.  Run half way around the loop and complete another set of 5 reps of each exercise.
Rinse and repeat but increase the rep count to 10 of each exercise.

Mosey to the back of the school for some wall work. Balls to the Wall. Every man does a 10 count (hold position for 90 seconds). Recovery is a wall sit for 90 seconds. Rinse and repeat!

Mosey to the next station:  
Round 1: 20 SSH, 20 Flutters, 40 squats, 40 shoulder taps (double count), 30 Carolina Dry Docks – run a lap around the parking lot
Round 2: 20 Xs & Os, 15 Big Boys, 20 LBCs, 15 Flutters, 10 Diamond merkins

Mosey to the pull up bars:
Split in 2 groups. 1st group completes 10 pull ups. 2nd group completes 10 knees to chest using the swing sets. Flapjack and complete 2 rounds

Mosey back to COT for 2mins of Mary to finish.

MARY:
ANNOUNCEMENTS: t laps for Poppins and his work on the Kenya shoes collection.
COT:praying for Double Ds father in surgery today, for Lookout’s son as he is dealing with seizures. Spectre’s family as they fly in from Chicago before hurricane Ian. Praying for all this impacted by the hurricane.

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IronPax Week 4. The End

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WARMUP: Instructions and quick SSH and Windmills.
THE THANG: The last IronPax of the season was build for runners and titled “Death by Skiny Runner”. It was 3 miles
Of running and 650 reps for time.

100 Gas Pumpers (Knees to Chest – watch the video)
50 Jump Rope
1 mile run
25 Hello Dollies (seriously, watch the video)
25 Burpees
50 Jump Rope
400-meter run
25 Hand Release Merkins (we explain a lot in the video)
25 V-Ups
50 Jump Rope
400-meter run
25 Leg Raises
25 Jungle Boi Squats – 2 spoons style (we will even do demonstrations)
50 Jump Rope
400-meter run
25 4-count flutter kicks (watch the video)
25 Bonnie Blairs (hard way – right leg and left leg counts as 1 – if there is any question about this, re-watch the video)
50 Jump Rope
400-meter run
100 Big Boy Sit-ups
50 Jump Rope
1 mile run

MARY: none. We were all gassed
ANNOUNCEMENTS: Bethal Mens Shelter service opportunity. Read your Newsletter
COT:

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Crawling around Varsity

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WARMUP:
After a quick disclaimer and explanation of ignorance of site and Broga we moseyed over to where the lights were actually on. This way I could actually see who was there and to critique form.
Windmills, Slow Low Squats, Moroccan Night Clubs, Peter Parker, Seal Jacks. A little “stretching” was added to meet the BROGA standard.
THE THANG:
Started with some partner work:
5 Rounds (Moving across parking lot with partner to complete exercises)
10 Merkins then Bear Crawl across, 10 Jump Squats then lunge walk back, 20 Flutters. (Repeat)
Moseyed to nearby traffic circle. Bear crawl around.
Moseyed further away from AO to complete “Lazy DORA”
100 Merkins, 200 Squats, 300 Flutters
100 Merkins: Partner 1 started with 10 Merkins while partner 2 held plank (alternating holding plank and Merkiens until reach 100)
200 Squats: Partner 1 started with 20 squats while partner 2 held Al Gore (Alternating until 200)
300 Flutters: Partner 1 started with 30 Flutters (DC) while partner 2 held 6 inches (Alternating until 300)
Moseyed back to COT

MARY:
Not much…..did some basterized BROGA

ANNOUNCEMENTS:
Trash pick up
COT:
All shared what they were thankful for.

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WOD-Kerrie Orozco

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WARMUP: mosey and the a quick warmup with windmills, low and slow squats and then a plank hold while I read the story of Kerrie Orozco
THE THANG: Kerrie Orozco- WOD (AMRAP 10-15 rounds)

▪️ 100-m sprint (Down the hill)
▪️ 5 burpees
▪️ 20 LBC
▪️ 15 Merkins
▪️ 100-m sprint (Up the hill)
▪️ 1 Min Dead Hang (switched to overhead holds with Cindy after 30 min)
MARY:
ANNOUNCEMENTS:
COT:

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30 min Dora then broga

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WARMUP: little mosey then some
SSH
HULA HOOPS
LOW SLOW SQUATS
MERKINS
then YHC took the opportunity to let some of the new faces I’d not recognized lead the PAX in some SSH. Yeah it wasn’t perfect but it got better and the importance of language was discussed. Great job BowWow and Marty Byrd. Thank you PAX for the constructive feedback in helping these men get some playing time in the arena.
THE THANG: Dora 1-2-3 as easy as can be.
Merkins
Squats
Crunches.
Other partner runs loop as timer.

Mosey back and Marty bird showed us he’s been paying attention in class with 10 text book SSH.
Finished in order to get in some much needed Broga.
Don’t know the names of the moves but Shield told stories about pigeons getting chased by rats the size of small wolves.
MARY: we planked for a min of gratitude
ANNOUNCEMENTS:
COT: prayers for family and healing of those sick.

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10 Year Convergence

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Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.

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