Tag: Italian Job

Sergeant Major

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Started off the Pre-Veterans day workout with some standard warmup exercises:

11 SSH IC
11 Windmills (steady pace)
11 SJ IC
11 MNC (IC)
11 Merkins (IC)
Stretch
11 Mnt Climbers (IC)

Mosey to Mavis Brakes (this was a nice long mosey across Gold Hill)

Planked up and waited for the 6.

In Plank I talked about the next portion of the workout. Something I like to call the “Sergeant Major”

In short, the rep counts reflect the different units my Dad (a Sgt. Major) served in during his lifetime.

The workout for today laid out like this…

28 Burpees
3 Laps around the parking lot of the school nearby

28 Burpees
56 LBC’s
3 Laps around the parking lot of the school nearby

28 Burpees
56 LBC’s
112 HR Merkins
3 more laps around the parking lot of the school nearby

Whenever you finished you went and picked up the 6.

After this we mosey’d back to COT with a few minutes to spare

Led a round of Mary..

22 Flutters IC
22 HD IC
22 FM IC

Pusher quickly picked up on why the rep count for this last portion of the exercise. The point was made that our gratitude for our veterans should be equaled by our concern for their mental health and a desire to help them in any way we can.

COT was another great example of why we all joined F3 and still come back. What was said, stays there but it was a lot of what I needed to hear that day.

Men I’m extremely thankful for the service and sacrifices of our veterans (my Father and Brother in law among others…)

Hope the example of service and sacrifice continues to inspire and push us all to be better leaders in our communities and lives.

Take care,

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I think Beaker hit his head

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WARMUP:
0445 – 2 mile prerun
0515 – 31 SSH, 10 Imperial Walkers, 8 Single Leg RDLs

THE THANG:
1st circuit:
-10 squats
-10 lunges (SC)
-10 jumping lunges (SC)
-10 jump squats
up and down the hill twice.
x5 rounds

2nd circuit:
10 big boys
10 Peter Parker’s (DC)
10 leg raises
Up and down the hill
x4

Ended the last 10 minutes with some kinda Broga and light stretching

MARY: check above
ANNOUNCEMENTS: newsletter
COT:

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A Halloween Nightmare

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COP

Take a lap around HT

SSH x 30
Windmills x 15
Mtn Climbers x 15
IW x 15

The Thang:

Mosey to new spot

H-and Release Merkins x 100
A-ir Squats x 100
Take a lap
L-unges x 100 each legs
L-ow Dolly x 150
O-ut and Back – take a lap
W-orld War II Sit Ups x 100
E-scalator (10 Jump Squats, 20 Burpees, 30 Merkins, 40 Squats, 50 Lunges)
Take a lap
E-mpty Wheelbarrow
N-olan Ryans x 50 (each side)

Mosey home. Only Slapshot made it to the end.

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Benjamin’s for my GIL

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WARMUP: 60/100 SSH’s, merkins, produce pickers, imperial walkers, p Parker’s, etc.
THE THANG: 100 stepups & dirkins 20/100 SSH’s
A pendulum- 100 of something to 100 of something to 100 of something else.
MARY:
ANNOUNCEMENTS: read your newsletter
COT:celebrated my grandma-in-laws 100th birthday

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Swings and Things

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4 men tackled swings and things at The Fort this morning. Here’s what we did:

-10 Low Slow Squats (IC)
-10 Imperial Walkers (IC)
-10 Mountain Climbers (IC)
-10 Plank Jacks (IC)

Mosey around the park
-15 Merkins at each swing (x8) – 120 total

Mosey to see Burpee (our F3 scarecrow) near Main
-20 Irkins, take a lap
-20 Derkins, take a lap
-20 Dips, take a lap
Jacob’s Ladder (Burpees at top of hill, run down)

Mosey to Improper Pig
-Wall sits
-10 Australian Mountain Climbers (IC)
-10 Wall Tar N’Diayes (IC)
-10 Dirty Hookups (IC)

Mosey to Fort Mill Dentistry
-15 Squats at each corner

Mosey back to WEP
-15 American Hammers at each swing (x8) – 120 total

Mosey to stage for Arkansas Loader
-Bear crawl
-10 Donkey kicks
-Bunny hops
-10 Monkey Humpers (IC)
-Frog jumps
-Crab walks

Total Mileage: 3.02

NMM
Don’t let F3 be your mistress. No matter how great F3 is, we can’t allow it to take time away from our families. Get fit, make friends, strengthen your faith, but don’t prioritize F3 over them. Don’t let F3 become your primary focus.

Aye!
IJ

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Tour of the Grounds

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10 men toured The Stockade grounds this morning. Here’s what we did:

-10 Low Slow Squats (IC)
-10 Imperial Walkers (IC)
-10 Moroccan Night Clubs (IC)

Mosey to HT side wall
-Hold Wall Sits while each person takes turns doing 10 Merkins
-BTTW
-10 Australian Mountain Climbers (IC)

Mosey to Upper Lot
-10 Burpees, take a lap
-20 Merkins, take a lap
-30 Overhead Claps, take a lap
-40 LBCs, take a lap
-50 Calf Raises, take a lap
-40 American Hammers, take a lap
-30 Flutters, take a lap
-20 Hand Release Merkins, take a lap
-10 Under the Fence, take a lap

Serpentine the HT lot
-Run, Nur, Side Shuffle, Bear Crawl, Burpee Broad Jump
-5 Ladder Merkins per rung (5 levels)

Mosey to HT side wall
-10 Dirty Hookups (IC)
-10 Dirty Hookups, but with your feet (IC)

Mosey to the garage
-20 Step ups
-10 Knee tar N’Diayes (IC)
-10 Makhtar N’Diayes (IC)

Mosey back to COT
-20 Ab Mat Situps
-20 Freddie’s (IC)

Total Mileage: 1.85

NMM
I just returned from a trip to England with our GrowRuck team. I learned that regardless of our accents, we are one PAX with the same mission in mind. I had a wife tell me F3 broke her husband (Hoops). It broke him and rebuilt him into the father she always desired for her children and the husband she married years ago. You see, F3 is more than a fitness group – it is a way to unlock a man’s hidden potential to love and lead well. I am so blessed to be surrounded by men like Hoops. He was just like so many of us – lost without know it. Let his story inspire you to find your “why” and rekindle your desire to be an asset wherever you are.

-IJ

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Tour of the grounds

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10 men toured The Stockade grounds this morning. Here’s what we did:

-10 Low Slow Squats (IC)
-10 Imperial Walkers (IC)
-10 Moroccan Night Clubs (IC)

Mosey to HT side wall
-Hold Wall Sits while each person takes turns doing 10 Merkins
-BTTW
-10 Australian Mountain Climbers (IC)

Mosey to Upper Lot
-10 Burpees, take a lap
-20 Merkins, take a lap
-30 Overhead Claps, take a lap
-40 LBCs, take a lap
-50 Calf Raises, take a lap
-40 American Hammers, take a lap
-30 Flutters, take a lap
-20 Hand Release Merkins, take a lap
-10 Under the Fence, take a lap

Serpentine the HT lot
-Run, Nur, Side Shuffle, Bear Crawl, Burpee Broad Jump
-5 Ladder Merkins per rung (5 levels)

Mosey to HT side wall
-10 Dirty Hookups (IC)
-10 Dirty Hookups, but with your feet (IC)

Mosey to the garage
-20 Step ups
-10 Knee tar N’Diayes (IC)
-10 Makhtar N’Diayes (IC)

Mosey back to COT
-20 Ab Mat Situps
-20 Freddie’s (IC)

Total Mileage: 1.85

NMM
I just returned from a trip to England with our GrowRuck team. I learned that regardless of our accents, we are one PAX with the same mission in mind. I had a wife tell me F3 broke her husband (Hoops). It broke him and rebuilt him into the father she always desired for her children and the husband she married years ago. You see, F3 is more than a fitness group – it is a way to unlock a man’s hidden potential to love and lead well. I am so blessed to be surrounded by men like Hoops. He was just like so many of us – lost without know it. Let his story inspire you to find your “why” and rekindle your desire to be an asset wherever you are.

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Skipper’s Tour de Corral

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WARMUP:
– Quick mosey around the lot followed by COP…windmill, produce picker, low slow squat, merkin, up dog and down dog.
THE THANG:
– Started with a merkin gauntlet in front of Bubbles ‘N Bows. PAX formed a line arms length apart and held plank. PAX took turns traveling the gauntlet, stopping to do a merkin at each planking PAX. Rinsed and repeated, swapping out Al Gore for the plank and burpees for the merkins.
– Mosey thru the parking lot to Stockbridge Dr, right on Arbor Village to Grant Farm Dr. Completed a round of 7s on Grant Farm hill. Burpees at the bottom (entrance to apartment complex) and hand release merkins at the top (fire department parking lot).
– Mosey back to Bubbles ‘N Bows for a DORA…300 sumo squats, 200 Superman, 100 wide arm merkin. Cut the Dora a little short to save 5 minutes for Mary.

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Ramblings at The Ranch

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Five guys rambled around The Ranch for an assortment of exercises and much mumblechatter. Here’s what we did:

Warm-Up
– 10 Imperial Walkers (IC)
– 10 Low Slow Squats (IC)
– 10 Seal Jacks (IC)

Mosey to the picnic tables
– 10 Irkins (IC)
– 10 Dips (IC)

Mosey to the back lot
– 4 Corners Escalator (10, 15, 20, 25)
– Merkins, Calf Raises, LBCs, Overhead Claps (70 reps of each exercise)

Mosey to the back of SMS
– Boberry Laps (4 laps, 10 Burpees per lap)
– Various stretches to catch our breath

Mosey back to the picnic tables
– 15 Step-ups each leg
– Calf Stretches

Mosey to the hill
– Sevens with Bobby Hurleys and Monkey Humpers

Mosey back to COT
– 3 Minutes of Mary
– 10 American Hammers (IC)
– 10 Hello Dollies (IC)
– 10 Gas Pumpers (IC)
– 10 Boxcutters (IC)
– 10 V-Ups (IC)
– 10 Ab Mat Sit-ups

2.41 miles total

NMM
Today I learned that Mainframe calls Food Lion the “Shitty Kitty,” Change Order was the reason the bell curve exists at school, Saw Dust cried when Coach K retired, and Senator Tressel is running off to Europe with a much younger woman. If that type of info doesn’t get you interested in The Ranch, I don’t know what will. Thanks for the opportunity to lead. Enjoyed our time this morning.

-IJ

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DORA – AROD (Dora spelled backwards for those who need an explanation)

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Great start to the morning with a few Kotters arriving before kick-off. Short disclaimer and a lap around the parking lot. Circle -up for warm-ups (SSHs, Imperial Walkers, Windmills, MNCs, and some burpees mixed in.
Next, we moseyed to the church parking lot.
DORA 1-2-3 merkins (100), Squats (200), and LBCs (300).
Partner 1 – ran around the parking lot
Partner 2- performed exercise
Flapjack

AROD 3-2-1 merkins (300), Squats (200), and LBCs (100).
Partner 1 – ran backwards around the parking lot
Partner 2- performed exercise
Flapjack

Back to COT

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