Tag: Liberty Bibberty

No Cheese Shredder Moderate Workout

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Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Hillbilly Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot

The Thang:
1. 4 Corners:
Corner 1: 10 Carolina Dry Docks
Corner 2: 15 Jump Squats
Corner 3: 20 Big Boys
Corner 4: 25 Calf Raises
➡ Lap 1: Mosey between corners, Lap 2: Bear Crawl between corners, Lap 3: Crab Walk between corners

2. Partner Work Bleachers:
P1: 20 Incline Merkins
P2: Run up and back on Bleachers
Repeat with:
20 Decline Merkins
20 Step Ups
20 Tricep Dips

3. Dora:
Partners:
100 Peter Parkers
200 Lunges
300 Seal Jacks
➡ One partner works, the other jogs 25 yds and back.

Announcements:
Read your newsletter

COT:
Prayers and Praises

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Tour de Waterside

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WARMUP: Mumble Chatter

THE THANG:
Ran through Dominion Ridge to Whites Rd into Waterside. Visited the clubhouse and 2 roundabouts and then head back.

MARY:
ANNOUNCEMENTS: Golf tournament, anniversary convergence, 4.01K fundraiser

COT:

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Commitment to the Jackal

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YHC was honored to head to the East Side and deliver a beatdown at AJ. The weather is fantastic for F3 and I enjoy seeing some new faces (Sunkist). It also gave me an opportunity to create a tough workout, which I needed after a weekend of bad eating.

WARMUP:
Disclaimer given. Mosey past the light poles to the parking lot near the baseball field.
IW x 10
Mtn x 15
SSH x 20
CDD x 15
Windmills x 10

Let’s go!

THE THANG:
Light pole suicides
Run to 1st light pole, do 10 WAMs, then run back
Run to 2nd light pole, add 15 squats plus 10 WAM, run back
You get the idea!
Exercises included:
10 WAM
15 Squats
20 Merkins
25 CDDs
30 Monkey humpers
35 Plank Jacks

Small interlude discussion on Commitment, one of the five Q Source Leadership Virtues

Mosey to other lot

Jack Webbs
1:4 Big Boy/Flutters
1:4 Irkins/Dips
Each went to 5:20

Modified Starfish
15 jump squats, run to middle for 5 burpees
15 Overhead claps, run to middle for 5 burpees
15 Durkins, run to middle for 5 burpees
15 Mtn climbers, run to middle for 5 burpees

Mosey back for Mary

ANNOUNCEMENTS:

Congrats to the Fort for the 13 year anniversary!

COT:
Lots of prayers and praises shared here. All were lifted up His glory!

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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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