Tag: Naked and Afraid

Veterans Month Kickoff- Ballroom

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Lets start the month of November off right. It is an honor to get to represent the Marine Corps. Lets get after it.

Disclaimer
Mosey to Warm Up- Warm up 10 of each exercise in cadence- SSH, Mtn. Climbers, Hillbilly walkers, flutter kicks.

Move to end of parking lot. we will do an exercise than mosey(sprint) to other end and do another exercise. Back and forth, after 4 exercises slow mosey around parking lot.
wide arm merkins
air squats with hold at bottom
LBCs
Burpees
windmills
diamond merkins
Mtn. Climbers
flutter kicks
Burpees
cherry pickers
Reg merkins
Bomb Jacks
Supermans
Burpees
Morracan night clubs
hand release merkins
alternating lunges
hello dollies
burpees
american hammers
dips
We did 246 reps to celebrate the 246th Birthday of The United States Marine Corps

12 of each exercise were completed in cadence except for American hammers we did 15.
Finished with Mary. COT. Backdraft Out

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Keg and Kettlebell

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Started with some warmup then the stuff.

One PAX takes the keg (empty, but still weighting approx. 30 lbs) and carries it around two parking islands and back to the group.  The rest of the PAW do an exercise until he returns.

American Hammers

Carolina Dry Docks

Squats

Box Cutters

Curls

Air Drama

LBC

Halos

Al Gore

UHauls

Butterfly BigBoys

Skull Crushers

Lunges

Superman

Lawn Mowers

Flutters

Chest Presses

Hello Dolly

Side Lunges

The PAX blasted thru this list in half the time so as each PAX left with the keg, he chose an exercise for the rest of the PAX to complete.  @Bandcamp is not invited back for calling Turkish Getups.

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Pantheon Burpee Lane Humid Fest

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12 PAX + YHC chose to post at Pantheon. Why it was never named Painathon I don’t know……but here we go.

Mosey warm up with some running and some other stuff

  • Mosey the .4 route of pain to point out the 4 pain stations
    • Weezy Jeffersons
    • Big Boys
    • American Hammers
    • Squats
    • Box Jumps
    • Lunges or Lungs….whatever you like
    • Diamond Merkings
    • Derkins
    • Hand Release Merkins
    • Inch Worm Merkins
    • Parker Peters
    • Mak Tar Za’s
  • Hit Burpee Lane
    • 5 Burpees
    • Bear Crawl 25 yards
    • 5 burpees
    • Bear Crawl 50 yards
    • 5 Burpees

Great Mumble Chatter and lots of sweat!

Thx 38 speacial! Everyone get better!!

 

 

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Lucky 7 at the Ballroom

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Seven strong hit the Ballroom this morning for some mid-summer fun.  Here is what they did:

The Thang:

Warm-up with arm circles, stretches, knee to chest pulls, toy soldiers, lunge twists, and downward/upward dog.  Mosey to the patio for COP:

COP (all in cadence):

SSH x 20, windmill x 15, merkin x 10, IW x 15, Squat x 20, MC x 15, LBC x 15, wide arm merkin x 15, Burpees OYO x 3

Mosey to the adjacent grassy patch

Bear crawl 15 yds, 15 merkins, mosey back to start

Crabwalk 15 yds, 15 dips, mosey back to start

Lunge walk 15 yds, 15 squats, mosey back to start

Rinse and Repeat.

Jack Webb (traditional) 1 – 7

Mosey to the front parking lot.  Side shuffle along the parking ling, run-up to next line, side shuffle back, run to up next line ……  4-5 lines.  Rinse/repeat back to the start.

Circle up for Mary (all in cadence)

Flutter x 15, pretzel crunch x 15,superman x 3 (25 sec hold), hello dolly x 15.  Finish up with the Body Destroyer.

COT

I am slowly getting back to Qing workouts after a long absence.  This was my second Q since March.  I really enjoyed today’s Q and it was great to see my old F3 friends who I’ve missed a lot this past year.  Also good to see  Dojo and Naked/Afraid again.  The three of us were together at Footloose not long ago.

I really took to F3 when I started about 9 years ago.  I loved the workouts from the get-go, and know I’m a better man through the various 2nd and 3rd F  activities I’ve been a part of since 2012.  I consider myself lucky that I can still do this,  and I don’t take it for granted.  My guess is that the 6 guys who joined me this morning also feel the same way.   We are truly a blessed and lucky bunch.

Prayers and praises:  Residents of the Miami, FL condo collapse, ST’s friend with cancer, mother with dementia, mother in law with illness.

 

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Armory – Super Sets

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11 PAX for 0.0 miles and what I felt was a hard workout…Tesh may argue differently.

Did a little warmup
SSH
Round the World
Good Mornings
Some Yoga

Super Sets done for a set time with some rest between.
Set 1:
KB Cleans (30 seconds)
Single Leg Dead Lift (30 seconds)
rest
Repeat 6 times (3 right, 3 left)

SSH

Set 2:
KB Swings (60 seconds)
Merkins (30 seconds)
rest (30 seconds)
Repeat 5 times

SSH

Set 3:
Snatch (30 seconds)
Goblet Squat (30 seconds)
rest (30 seconds)
Repeat 6 times

SSH

Set 4:
Manmakers (30 seconds)
Renegade Rows w/ pass through (30 seconds)
rest (30 seconds)
go till 6…I think we did 4ish?

NMM:

What is paired up as difficult in your life and what are you putting in between to mitigate?

—
Band Camp dismissed

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