Tag: Kaiser

Burning at ROF

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WARMUP:
Broga with Up/down dog
Scorpion
20 SSH in cadence
15 Moroccan night clubs IC
10 cherry pickers IC
THE THANG:
Moseyed over to The center of the parking lot and did Burpee suicides – adding a burpee at every other parking spot and at the beginning Kaiser said we got in 42 burpees
Then moseyed over to the back side of the school to get Cindy’s. Started with 10 curls OYO. Walked over to the grass area in front of the school and did Murder bunnies between 2 points (it was about 100 ft – felt like 100 yds)
Did 10 curls OYO then went back to the start, did 10 squat presses. Had a couple 10 counts and got back to it with murder bunnies again. 10 Curls OYO at when done, another couple 10 counts to catch our breath and then the final leg with 10 squat presses to finish.

Since we still had almost 15 minutes left we did a quick Dora with:
100 merkins
200 hello Dollies
300 squats
Ran to next light post/median and back

Headed back to COT and finished with some flutters.

ANNOUNCEMENTS: F3 Dads on Saturdays in June at 0900 and mens shelter/dinner on the first Thursday of the month
COT: prayers/praises lifted up

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“No Misogi Today”

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WARMUP: Short Mosey / Butt Kickers / Toy Soldiers (15) Side Straddle Hop, (10) Windmill, (10) Imperial Walkers, (10) Cherry Pickers, (10) Moroccan Night Clubs
Finished the warmups with a wall sit while the PAX did 2 burpees each. (3 sets)
THE THANG:
Round #1:
1. Burpees: AMRAP (1:00 Min EA) then 1/4 Mile Run
2. Merkins: AMRAP (1:00 Min EA) then 1/4 Mile Run
3. Dips: AMRAP (1:00 Min EA) then 1/4 Mile Run
4. Squats: AMRAP (1:00 Min EA) then 1/4 Mile Run
5. Lunges: AMRAP (1:00 Min EA) then 1/4 Mile Run
6. Flutters: AMRAP (1:00 Min EA) then 1/4 Mile Run

Round #2: *Beat Your Reps from Round #1 shortened run and pushed harder*
1. Burpees: AMRAP (1:00 Min EA) then 1/8 Mile Run
2. Merkins: AMRAP (1:00 Min EA) then 1/8 Mile Run
3. Dips: AMRAP (1:00 Min EA) then 1/8 Mile Run
4. Squats: AMRAP (1:00 Min EA) then 1/8 Mile Run
5. Lunges: AMRAP (1:00 Min EA) then 1/8 Mile Run
6. Flutters: AMRAP (1:00 Min EA) then 1/8 Mile Run

MARY: N/A
ANNOUNCEMENTS: Prayers for Vuvu’s son and thankful for JWOW & Gears Anniversary’s
Message: Push hard but take the time to slow down and enjoy what you have! Great book from Gears!
COT:

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Ring of Fire^ The Return of the Wheelbarrow

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Got the call from the #bullpen that @backdraft needed a “righty” to offer a proper beatdown. I waited for “Wild Thing” to blast through the speakers. *editors note: that didnt happen but 7 other men showed up.

Properly disclaimed and warned..err.. communicated what our plans were for the day. Everyone was excited (except @slash – but that is his own brand of excitement).

WARMUP: Dynamic warmup with #usualsuspects exercises and 100 yard mosey in between

THE THANG:
1. partner wheelbarrows/carries #crowdpleaser
2. Cindy Series: 2 lines of 4 PAX. P1: runner; P2: Cindy exercise; P3: Merkin, P4: AB or Leg. When runner returns- goes to back of line and everyone moves up a position. 3x rounds
3. Spring Series: 75%, 85%, 100%

COT: Closed out with Cash’s Prayer. Jay Griggs (F3 Cash) was a faithful member of F3 nation for many years and had many friends. He lost a prolonged battle with cancer not long ago. The Wednesday #AO at NAFO, originally named The Coop was renamed Ring of Fire in honor Jay.

At Jay’s funeral, a prayer was read that he lived by everyday. I often get to read this prayer at COTs but was especially meaningful today.

“Search me, Lord. Lead me to You. Help me to be a good man, a good father, a good husband and good employee. Help me to forgive and release from resentment those that I feel have offended me. Let me see the good in others and draw the goodness out of them.”

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Deck of fun w/insurance

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Started w/some stretchy things then mosey down to MS for 20 merkins, 20 squats, and LBC. Mosey for a while, 15 of each, mosey then 10, mosey some more for 5 each.

Deck of fun w/insurance:
♡ = hard release merkins
♧ = jump squats
◇ = big boys
♤ = monkey humpers
Ace=1, cards 1 – 8, do the reps at each of the three lines, suicide run style
9 – K (13 for those that are challenged), only do the rep at the far line
Each person pulls 2 cards. Before pulling cards PAX can decide if they want insurance. 5 burpees for insurance. If you take insurance and pull 2 high cards, group only does half of reps. But if one low and one high card then group does everything.

I think we made it through about 2 rounds. PAX took insurance about 75% of the time and it paid off 0% of the time. Anyway, something different to try and blend some running in with the normal deck of Death.

Also, not sure about Slash’s new diet but he needs to cut down on the fiber. Thank goodness we were outside and there was a breeze!

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6 1/2 Men

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WARMUP: mosey to the front of sugar creek elementary for some SSH, wind mills, low slow squats with moroccan night clubs
THE THANG: lunge walk the hill heading to the pull-up bars with 10 squats every 5 yards-ish followed by 11’s at the bars with burpee’s and pull ups
MARY: 6 minutes of Mary LBC’s, Freddy Mercury’s, 🇺🇸 hammers, gas pumps, WW2 big boy’s, protractor’s, and flutters
ANNOUNCEMENTS:
COT:

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Remembering Columbine

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WARMUP:
Mosey down to lower parking lot. toy soldiers and high knees around parking lot then mosey back to ROTC building for CoP.

CoP (IC)
20 SSH, 12 IW, 12 Cherry Pickers, 12 MNCs

THE THANG:
This workout was developed as a remembrance of the Columbine High School shooting victims from 23 years ago (4/20/1999). I was a freshman in high school about 40 minutes from Columbine and had friends there that day that were thankfully not physically injured.

Everyone grabbed a cindy…

Buy-in: 21 merkins. One for each wounded victim that survived that day.

Main Event:
To honor the 13 victims that died that day (12 students and 1 teacher) we did 13s.

13s – bent over rows with the cindy at the ROTC building, 8 count body builders at lower stop sign (start with 1 row and 12 body builders, increment one row and decrease one body builder each round, end with 12 rows and 1 body builder)

Before each round the name and age of one of the killed victims was announced.

SSH were completed at the end of each round until the 6 was in.

this brought us to 05:56

Finished off the workout with 25 chest presses with cindy (IC) and then 10 OH press with cindy (IC)

ANNOUNCEMENTS:
Although tragedies continue to happen seemingly endlessly – raising kind, caring kids and being leaders in our community can make an impact on those around us. This impact can reduce or mitigate the impacts of the mental health issues that lead to some of these tradgedies. Keep up the great work and hopefully we never have to deal with anything close to what happened this day 23 years ago.

AKA continues tomorrow at Minnow Pond, Blood Drive May 12

COT: prayers for mental health, our kids, Ukraine

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Ring of Block-Fire

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Seven pax posted at Ring of Fire.
Warm up
Began with a run around NaFo.
SSH
Windmills
Imperial Walkers
Moroccan N/C
Low slow squats
Big Arm Circles
Peter Parkers
Plank Stretches (honeymooners/down dogs)

Main Event
Alternated between pull-bars work and a ring of fire routine with cindys (pax hold cinder block, all side shuffle in a circle, Q calls out the exercise, back to side shuffle, then another exercise is called). Wears you down quickly.
Pull Up Bars: Pull ups (10x); Merkins (10x)
Run to bottom of hill and back
Cinder blocks: Curls and squats
Run to bottom of hill and back
Pull Up Bars: Chin ups (10x); Merkins (10x)
Run to bottom of hill and back
Cinder blocks: KB swings and OH presses
Run to bottom of hill and back
Pull Up Bars: switch-grip pull ups (10x); Merkins (10x)
Run to bottom of hill and back
Cinder blocks: Man-Makers and uneven merkins
Run to bottom of hill and back
Pull Up Bars: burpee pull ups (5x); knees-to-chest (10x)

Run to Benches and do:
Step ups (10 ea leg)
Butt touch squats (15x)
Dips (15x)
Derkins (15x)

Run to COT
Short round of Mary: LBC, Protractors

Fini
Announcements, prayers/praises.

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Full body workout

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We had 6 at the Ring of Fire this morning for a full body beardown.

We started with a mosey around the NaFo parking lot and did several exercises to warm up.  WINDMILLS, MORROCAN NIGHTCLUBS, IMPERIAL WALKERS , HILLBILLY WALKERS AND SSH

The WOD consisted of

1.MERKINS, FLUTTERS, SQUATS

2. WIDE ARM MERKINS, LBC, MOUNTAIN CLIMBERS

3. DIAMOND MERKINS, BB SITUPS, CALF RAISES

4. CAROLINA DD, AMERICAN HAMMERS, BOX CUTTERS

We would do a card then run from the awning at NaFo to the stadium stop sign and back. We started at 20 reps per exercise then 15 then 10 . We were able to complete 2and 1/2 rounds before time ran out.

We ended with COT

Thank you Kaiser for the opportunity to lead

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3/16 at ROF

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There were 8 boot campers and 2 runners at ROF on this cool morning.  Started off with a disclaimer then got in some stretching with upward & downward dog and SSH.

Went into my version of 21s with 21 merkins (single count) and 21 Big Boys.  The next round was 18 & 18 going down by 3’s until we got to 3 and 3.  Little bit of mumble chatter, but the Q kept count so no extra reps were done.

From there we moseyed over to the pull up bars and each grabbed a Cindy.  We walked those to the bottom of the hill and the PAX awaited instructions.

Here we would do 11’s with 2 exercises at the bottom and top.  At the bottom of the hill we did curls with the Cindy and squats (holding the cindy overhead), then run to the top/pull up bars and do pull ups and knees to chest.

On the last rep I instructed the PAX to grab their Cindy (most got through the full set) and we headed back to COT.  I realized we still had a little time so we got in some Mary and the runners joined us for COT.

Thanks @kaiser for the opportunity to lead!

 

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Insider baseball

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Kaiser took the lead and started us off with the warmup.

We then proceeded to bear crawl together across the field. No one could pass the Q, and we stopped at regular intervals for some pain.

Next up was some Dora. Partnering up, one partner ran down the field and back, while the other worked on Merkins, squats, and LBCs. After LBCs for the 6, Kaiser passed the torch to Battle Bot.

Starting with reps of 10, we hit 10 burpees in the field and worked our way counter clockwise around the path. Pain stations were as follows in the map below

Lap 2 was 15 reps of each.

Some quick Mary, followed by COT, then coffeeteria at Tega Cay Deli

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