Tag: Kaiser

a long ways from varsity

Leave a comment

a few PAX arrived early to get some extra credit before 0515 start. It was a chilly morning with icy spots around campus this morning.

Dam2DamnBar is tomorrow so this workout was designed to get PAX primed and ready to run fast times at the race.

WARMUP:
dynamic – including high knees, toy soldiers, butt kickers, walking lunges

circled up for (IC) WMs, arm circles, OH claps

continued the dynamic warmup with karaoke variations on the way to the pullup bars.

3 rounds of Cindy (5pullups, 10merkins, 15 squats) to finish off the warmup

THE THANG:
Mosey towards backside of Sugar Creek Elementary and get on FarmHouse Dr out towards the big abandoned skyscraper and then back.

every 1/4 mile stop and plank for 6. Once 6 was in perform IC exercise (mostly merkins but sometimes squats when too many cars passing by) and then perform a different stretch/broga type movement

total of about 2.5 miles of running

MARY: about 1.5 minutes worth of Low slow squats to get us to 0600.

ANNOUNCEMENTS:
PAX continue their acceleration and making good progress on weight loss goals

COT:
prayers for D2DB runners and volunteers this weekend

Bodywash- I remember running with you at Clydesdales before I knew what to think of F3. You were the first to schedule me for a Q and really helped me get comfortable in this group. STL got my VQ but Varsity was my first bootcamp Q – Appreciate you and the awesome job you have done managing the site.

-Badlands

TClap |
0

Testimony

Leave a comment

WARMUP: SSH, WINDMILLS, HELD PLANK FOR TESTIMONY PART 1
THE THANG: After sharing part of my story we proceeded to the football field for some pain.
10 BURPEES
RUN 200 YARDS
10 BURPEES
25 MERKINS
RUN 200 YARDS
10 BURPEES
25 MERKINS
50 LUNGES
RUN 200 YARDS
10 BURPEES
25 MERKINS
50 LUNGES
100 BIG BOYS
RUN 200 YARDS
10 BURPEES
25 MERKINS
50 LUNGES
100 BIG BOYS
150 SQUATS
RUN 200 YARDS
During the WOD I shared more of my testimony and how I overcame and got through it…I also shared my word of the year “PATIENCE”. I lost it somewhere and need to find it again when it comes to my family.
MARY: No Mary WOD took up the whole 45 minutes
ANNOUNCEMENTS: D2D Bar 10k, Men’s shelter
COT: prayers for family and patience

TClap |
0

Progress over Perfection

Leave a comment

It was a nice warm morning at ROF where we had 4…yes 4 FNG’s

Warmup

Since tomorrow would’ve been my grandmothers 103’rd birthday we went ahead and did 103 burpees.

12 Burpees on EMOM for 8 minutes + 7 more for 103

At ROF Cousin Eddie is asking us to bring our story/challenges to our Q’s so I incorporated my story into the workout. First was laying the groundwork with what I struggle with.

Testimony:

Ten years ago on paper I was “good”. Had a great job, house, finishing my MBA and my first child was born. Underneath though, I was far from good. I constantly doubted myself, truth be told I didn’t like myself. While I had family and some friends I didn’t have “friends” not like F3. In a word, even though I was surrounded by ppl in a lot of ways I was alone. When stress came, and it did, I wasn’t equipped physically, mentally, or spiritually to deal with it. I didn’t have the positive outlets I needed. So I did the wrong things. I kept it inside, I ate or drank and escaped into lazy excuses. Long story short, I was at least 50-60lbs heavier then compared to what I am now. My first 5 K I finished around 40 minutes. So one day I made the call to get help. I made the call to talk to a therapist. It wasn’t an easy thing to admit but I needed it. Making that call was one of the best decisions of my life. It was the very start of me being able to turn my physical, mental, and spiritual health around. But a lot like a rock just starting to go downhill……that journey didn’t accelerate until about 4 years ago when I joined up with F3.

The doubts still remain….I weigh myself multiple times a day. It’s sounds dumb and unnecessary but it’s just how I check myself. For work I make it a point to be the first to log on/show up on my team each day. For faith I have my SL to continue to inspire me and give me perspective. I can say I am better now than I was….but that journey continues, there’s always a hill to climb and it’ll never end.

So With that, I incorporated 5 sayings/rules that have helped me along the way with different exercises.

Progress over Perfection
4 minutes Tabata Flutters /Lbcs Each Minute increase your total rep count. Push yourselves
Any Great thing isn’t accomplished alone
Bear Crawl Web 1 merkin to 4 bear crawl steps. All the way to 10-40. This was on the Football Field.
Anything worth doing is going to be hard.
25 HR Merkins Sprint down to the opposite Goal line
15 HR Merkins Sprint down to the opposite Goal Line
15 HR Merkins Sprint down to the opposite Goal Line
15 HR Merkins Sprint down to the opposite Goal Line
Occham’s Razor – the simplest explanation/solution is usually the right one
Sprint to the 50 Do 10 Burpees
Sprint to the Goal Line and do 10 burpees
Staring at a hill….doesn’t make it smaller or easier.
Run to the top of the hill by the entrance and do 5 Merkins and 5 LBCS at the top of the hill. Run back down to the bottom and repeat running all the way to COT.

With 10 seconds left I let the Pax know how much I’m thankful for them and that I love them………then I asked them for 5 more burpees.

Honored to lead and to share!

Thank you all!

TClap |
0

Abide in me, and I in you!

Leave a comment

WARMUP: Shared with the group some of my life experiences when trusting in something greater than myself vs. just trusting in myself. Show to know the details!
Mosey to the track
Completed 1 lap warm up with high knees, karaoke, & butt kickers.
Next phase of warm up routine had us standing on the goal line of the football field for sprints.
1st Sprint – 50 yard runway ( building up to top speed ) and then 50 yard sprint followed by 10 reps of each – merkins, big boys, squats
2nd Sprint – 25 yard runway and then 75 yard sprint followed by 10 reps of each – Shoulder Taps, V-Sits, Lunges
3rd Sprint – 20 yard runway and then 80 yard sprint followed by 10 reps of each – Alternating toe touches from plank position, Straight lower leg lifts, Jump Squats.
Group was adequately warmed.

THE THANG: As with the warm-up the theme was 100, as I need to be constantly reminded to completely trust ( 100% ).

1st Routine; 100 yard Bear Crawl with 100 merkins
Start on goal line of football field, bear crawl 25 yards and then perform 25 merkins, continue down the field until reaching the other goal line.

2nd Routine: 100 Burpee Mile
Complete 40 Burpees and then run a lap around the track
Complete 30 Burpees and then run a lap around the track
Complete 20 Burpees and then run a lap around the track
Complete 10 Burpees and then run a lap around the track

MARY: While others were finishing the main event routines, those that finished a little earlier did the following:
Choose 2 ab exercises that are easy to transition into
1st exercise conduct reps of 30
Go right into the 2nd exercise and keep going until time is called. Chose time interval of 90 seconds. Only had time to do 1 round – LBCs -> Flutters
Next rounds would have included Gas Pumpers -> Penguins and then Heels to Heaven -> Xs&Os

ANNOUNCEMENTS: Read your newsletter!!!
COT: Shared a few more tid bits of my story, prayers & praises!!!

TClap |
0

Circle of death

Leave a comment

Warmup:
SSH
Moroccan Night Club
Imperial Walkers
Mountain Climbers
10 man makers
squat hold with the bell
Turkish get ups
10 man makers

The Thang:
Partner up for Catch me if you can. One partner did 10 merkins and the other partner carried both bells. The first partner then caught up and swapped.

Next up was 6 cones with exercises that we rotated through.
20 Burpees
20 Curls
20 Seated one arm presses
20 American Hanmmers
20 Goblet Squats
20 Single Leg Dead lifts(oil derricks)

The PAX got in 3 rotations or more around the circle.

Overhead one arm carry the bell back to the COT.

Mary:
10 V-ups with bell
LBC’s in Cadence

The Site Q duties were passed from @airborne to @happy hour. Airborne has done a great job with this site and we look forward to Happy Hour’s leadership. We had 2 FNG’s which was great.
Thanks for the opportunity to lead!

TClap |
0

You don’t feel rain when you are putting in the work!

Leave a comment

WARMUP:
– Mosey around the parking lot
– 40 SSH
– Plank for a message (had to be there to hear it)

THE THANG:

At the pull up bars – Dora
– Each partner pair gets a coupon and a pull-up bar station
– 100 Derkins (feet on the coupon)
– 200 Bentover Rows
– 300 Curls
– While Partner A is doing Dora work, Partner B runs down the hill to the stop sign and Nur back. Perform 3 pull-ups before starting the Dora work. Continue switching until all reps are completed

Mosey to the football field

Cross the football field width wise down the yard lines. 5 burpees at each sideline
– [ ] Partner carry 10 & 20
– [ ] Bear crawl 30
– [ ] Crawl Bear 40

MARY:
– 10 American Hammers
– 10 Flutters
ANNOUNCEMENTS:
COT:

TClap |
0

DORA Ready with an unexpected whistle

Leave a comment

Disclaimer: when you hear a whistle you owe 10 burpees; intermittent whistles throughout (maybe 10 times)

WARMUP: 50 SSH, of course, and a few others warmup type stuff

THE THANG:
– Dora #1
— 200 Merk’s
— 200 Dips
— 100 Derkins
— 100 Wide grip merks
* Partner did a 50’ish yd Bear Crawl [lots of mummblechatter here?!? Some preferring the bear crawl over merks?, guessing the holidays make some of the pax soft?? 🙂 ]

– DORA #2
— 100 squats
— 150 Monkey humpers
— whatever was next nobody got to…
* Partner did a 40ish yd Duck walk

MESSAGE: we do dumb stuff in the gloom to prepare for the unexpected; the whistle, the burpees represents the unexpected in life; continue your preparedness

TClap |
0

Ring-O-Fire and Ice

Leave a comment

WARMUP: 10 SSH then mosey to field for 100 yard sprint and 100 yards of bear crawl
THE THANG: up and down the bleachers with a set of 15 dips at the end of each row, then to the hill for suicides, 5 burpees, 10 Merkins, 15 Big boys, 20 lunges (each leg) 25 squats, 20 Pull ups
MARY: Rebel merkins, upright flutters
ANNOUNCEMENTS: newsletter
COT: Shovel-flag hand off from Kaiser to Cousin Eddie

TClap |
0

Kaisers last Hoo-rah

Leave a comment

WARMUP:
Mosey to football field, to 50 and back to end zone
10 Windmills IC
20 SSH IC
10 LSS IC
10 MNC IC
10 HW IC

THE THANG:
20x everything IC – start on goal line
Squats IC -> toy soldier to 20
Monkey Humpers IC -> lunges to 40
Jump Squats IC -> broad jumps to 40
Calf Raises IC -> butt kickers to 20
LSS IC -> duck walk to end zone
Jog to 50, sprint back to end zone

Rinse and repeat with 15x, 10x, 5x IC

Moseyed to pull up bars
3 rounds of 5 pull ups, 10 merkins, 20 Big Boys

MARY:
Flutters, v-ups, Freddie mercury’s, box cutters and stretching

ANNOUNCEMENTS: Christmas Eve convergence

COT:

TClap |
0

The Beaver and Eleanor Tea Party

Leave a comment

Boston Tea Party inspired workout for Varsity.
Started with a mosey run to parking spot “17” and did:
SH (15x I/C)
Windmills (8x I/C)
Imperial walkers (10x I/C)
Moroccan N/C (10x I/C)
Run to parking spot “73” and did:
Low slow squat (10x I/C)
Big arm circles fwd/bkwd
Peter Parkers
Plank stretches

Run to the pull up bars and deliver the Boston Tea Party story (see end of BB).
342 crates of tea tossed overboard, therefore we did:
3 pullups then remain on the bar and do 4 toes2bar, still hang and do another 2 pullups
Plank rest for the six
Repeat the 3-4-2
Plank rest for the six
Repeat the 3-4-2

Grab a cindy and go to the street. Pax circle up and do exercise called out with the cindy while a pax runs down to the stop sign with the slam ball and then TOSSES THE TEA (slam ball).
Return with ball and next pax cycles in to toss the tea. We did:
Curls, KB Swings, OH presses, goblet squats, bent over rows, Kaiser grips

Cindy blocks down, all pax wall sit. Pass the slam ball up/down the line; PASS THE TEA (as in I’d like to toss it overboard).

Since Varsity usually includes a broga segment, we did some deep stretching. Up dogs, down dogs, pickle pointers, piriformis stretches.

Recover, back to the cindy’s. Pax were to do 15 manmakers, but received/earned a reduction for naming the three ships involved in the Boston Tea Party, and naming the three cities where the British East India ships were forced to turn around and never got to dock. Six deductions possible, pax got five right. Thus did TEN manmakers.

Blocks back. COT.
Four mins of Mary.
Fini.

Boston Tea Party, the Harry Carry abridged version:
Tea Act in May 1773 gave the British East India Tea Company a price advantage in the tea market, and the duty was to paid when cargo was unloaded in the American Colonies. Problem was the British tea was going to be cheaper than the smuggled tea (Dutch stuff) the American colonists were dealing…so the Americans were pissed about the taxation w/o representation and the potential of losing their own side hussle.
New York, Philly, and Charleston each had British East India Tea Co ships inbound, but the Colonists made an offer the consignees in those harbors could not refuse. Those ships never got to these three cities and turned around back to England.
Boston was different: The governor there was a big-time loyalist and his two sons were consignees. When three British East India Tea Co ships (Dartmouth, Eleanor, and the BEAVER) got to Boston, the colonists had to act fast before the cargo could be unloaded. At a big town-hall meeting, things got a little crazy and before the night was over 342 crates of British East India tea was in the drink.
For the manmaker deductions, the pax got New York, Philly and Charleston right, as well as the ships Dartmouth and Beaver (hmm, wonder why), but they forgot the Eleanor!

TClap |
0