Tag: Liberty Bibberty

5 for 5 at The Hive

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WARMUP: Yea, a good one. Humane Burpee

THE THANG:
Right Side:
5 Snatches
5 Overhead Lunges
5 Cleans
5 Swings
5 Rows
5 Merkins w/ hand on the bell
Repeat on the left
did 5 round
in between had guys explain their name origin story

After 5 rounds we did 1 reps of each exercise in the circuit as a complex. Got tough.

MARY: Flutter w/ Press & American Hammer
ANNOUNCEMENTS: Invergence Tomorrow
COT: was held

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Q-Swap at the Fort

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WARMUP:
– Large arm circles
– Windmill
– Imperial Walker
THE THANG:
Circuit training -> two rounds 45 sec exercise + 15 wait
– Lunges
– Leg raises
– Squats with 25 dumbbell
– Manmakers -35 lbs sandbag
– Mountain Climbers
– Imperial Walker
– Plank
– Flutter Kicks
– Plank Jacks
– American Hammers

Four corners – Round 1 5 reps, Round 2 10 reps and Round 3 15 reps
Corner 1
– Mountain Climbers
– Squat Jumps
– Flutter Kicks

Corner 2
– Side Straddle Hop
– Donley Kicks
– Ankle Taps

Corner 3
– Burpees
– CDD
– Wind Sprints

Corner 4
– Merkins
– Plank Jacks
– Shoulder Taps

MARY:
ANNOUNCEMENTS:
– Read the newsletter
– Christmas Parts -> we need tables and chairs
COT:

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Benevolence in the darkness

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WARMUP:

• Side Straddle Hops (SSH):
• Imperial Walkers:
• Moroccan Nightclubs:
• Low Slow Squats
• Merkins
• Broga

THE THANG:
DORA

• 100 Merkins
• 200 Squats:
• 300 LBCs (Little Baby Crunches)

Perform each exercise for 45 seconds, 15 seconds rest/transition. Complete 2 rounds.
Exercises:
• Burpees
• Mountain Climbers:
• Plank Jacks
• Lunges:
• Flutter Kicks

Indian Run: caboose does 3 American Hammers then runs to the front

MARY:

Freddy mercuries
Gas pumper
Stretch and high knees

ANNOUNCEMENTS:
Bethel
Lunch
Golf outing
Bourbon and BBQ
Christmas Party
HIM Camp

COT: Vegas style

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Whats the point of this

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Sometimes I wonder if a ‘backblast’ is important. Yes, I can here the admins now screaming their doctoral rhetoric at their phone screens. ‘Its for new guys to get ideas’, ‘Its to share with people that weren’t there’, ‘Its to get our name plugged into the all powerful algorithm and track our stats.’

I kinda think its BS. When F3 started we didn’t have any of this crap. Not to say change is bad (or good), but to say are we missing the point. F3 isn’t about any of the things we are told to use a backblast for. That’s one of the things I always loved about Indian Land, the fact you wont find any record of it anywhere. But we, and you know who we are, what we were about, and the legend was born.

I suggest this. If you are gonna right a backblast, tell me something I cant find on YouTube. If I need a workout, that’s easy to find. I want the meat. What was your challenge, mentally. Who did you push. Did the PAX overcome. Did you grow as a leader.

Are you forging your legacy?

If you want to know what we do at my workouts, then show up. Otherwise just know we will be there sharpening our steel. Ill call impossible tasks not for the physical work, but to test your mind and fortitude. And just know I WILL be right there with you. Good or Bad, BC is here to stay.

I’m sure Ill get kicked out of F3 for these statements

#MILGA rising

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No lube needed

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So here’s the thing, I missed a few guys. Not bc I don’t appreciate my fans, but bc I was having oxygen issues in the brain and the video evidence was maliciously destroyed.

The 4 headed monster(ish) was fantastic and went as follows

Birdcage- 5 minute run for a warm up
LTrain- bear crawls, lunges, merkins, lbc, squats, running
Cohiba- Step ups, derkins, irkins, crab walks, more running
Fogerty- burpees, bear crawl, diamond merkins, uphill, more running
Liberty Biberty- wall sits, and running, and more running

Here’s the deal, we are accelerating. We are taking the first step TODAY. I couldn’t be any happier to be taking over #Bushpit. I have ideas, you want more, I will give the people what they want. Today is a new day for me, and you, and the Wood. Show to know what I got in store for next week. #MILGA

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Sofrito is made with cilantro

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We had 10 @ the fastest AO in the East – <#C03NHG1RSS3> Some ran, some rucked, all enjoyed the perfect gloom weather and got stronger on the Holbrook route.

Thanks for the opportunity to run your great site, <@U05K5D10AG6>

Great work to these men, <@U063F72E8M9> <@U01E9QD5QQK> <@U061P7HUFRR> <@U050B5M1DGR> <@UGU3XR5RP> <@U06E4KT7NCA> <@U01BA80UZCY> <@U035XDY7ABC> <@U074CR7E49J>

THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Trench Warfare

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WARMUP:
SSH, windmill, imperial walker
hip thrust, low slow squat, 1min high plank, spider man stretches

THE THANG:
Pain stations – complete 2 circuits; EMOM: 50s each station, 10s transition

1. Mosey
2. Merkin – hands on bench
3. SSH
4. goblet squat 50’db or 30’db
5. DB curls – 20’dbs
6. KB swings – 40lb
7. Sandbag clean and press (40 or 60)
8. Farmer carry 30s and back – 72lb kb “Sunny Delight”

Field work:
5 REPS 3 Reps:
Start at goal line and Low crawl to 10, bear crawl to 30, Sprint through opposite end zone.
20 SSH and breather until all pax finish
Mosey back to opposite goal line and repeat

Mosey back to base of the hill –
Pax split in two groups roughly based on similar weight. Race up the hill (Sprint)

MARY:
EMOM 5 reps Humane burpee
(5 hip thrusts, 5 push-up, 5 goblet squat)
Winner of the sprint does first set as 10 burpees We were too gassed and forgot to give the winners their reward

ANNOUNCEMENTS: read your newsletter
COT: yes

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