Tag: Olaf

F3 Combine

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Short and sweet…. time change the day before, pleased that 9 hard chargers showed for Quagmire despite losing an hour of sleep.

The Thang

Mosey to HD Parking Lot

  • 3 Burpees per Crosswalk

COP

Mosey to Homegoods Parking

  • 3 Burpees per Crosswalk

 

F3 Combine Circuit

  • High Knees/Butt Kickers/AYG the length of two parking spots
  • Side shuffle 10 spots worth
  • Nur back two parking spots
  • Side shuffle 10 spots worth
  • Plank for Six

Repeat each of the following IC

  • Merkins
  • Mountain Climbers
  • CDD
  • Squats
  • Monkey Humpers
  • Apollo Onos
  • Flutter
  • Box Cutter
  • American Hammer
  • Burpees

Mosey to Fountain

  • 3 Burpees per Crosswalk

3 Sets of increasing reps IC:

  • Russian Dips
  • Irkins
  • Step Ups

Mosey to COT

  • 3 Burpees per Crosswalk

82 Reps of America’s Favorite Exercise

Read Your Newsletter

 

Honor to Serve

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Bright Colors for #F3forFaye

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Yesterday Spiderman & YHC had the realization that we were Qing at the same site today…I had the Golden Corral bootcamp which means he had the Fire Ant Ruck beat down. It’s always good to shake things up so we decided to do just that for this mornings edition.

As can be the case with our own lives, we sometimes over-complicate a workout and stray from the simple but effective model. I’ll go ahead and cut to the chase, I think this was certainly effective but it overshot simple pretty quickly. But hey, we were just looking to give the other 17 PAX that joined us an opportunity to chatter at our expense.

Enough rambling, here it is. We combined Ruckers & Boot Campers (wait, you can’t do that…oh yes we can) and split the combined group in half. We had 4 corners established covering most of the parking lot (corner of Harris Teeter to Red Bowl to the insurance office to the dog wash place). It was a large square-ish figure. Half went with Spider Man and half came with me.

Each corner had a sheet with exercises written on it but here’s the kicker, don’t just jog from one corner to another. Get on it. The ground is wet but “well lit” so you do you but GET IT.
For those present, you can remember all the fond times you had of poking the Q’s about how “things look better on paper” or “I bet these seemed easier in your head” or any number of other completely appropriate jabs that were thrown while trying to figure out the Ruck logistics but none of that matters ’cause you loved it and this is peer led (remember…we’re not professionals).

Corner 1 (with Rucks):
(5) 8-count Body Builders
(10) Squats
(15) Bent over rows

When your group is done, sprint

Corner 2 (w/o rucks):
(5) 8-count Body Builders
(10) Box Cutters
(15) Diamond Merkins
(20) Butt Kickers

When your group is done, sprint

Corner 3 (with Rucks):
(5) 8-count Body Builders
(10) Squats
(15) Bent over rows

When your group is done, sprint

Corner 4 (with Rucks):
(5) 8-count Body Builders
(10) Heels to Heavan
(15) Hand-Release Merkins
(20) Butt Kickers

Sprint back to Corner 1.

We did this full evolution about 3 times then brought the group back together for something we unknowingly stole from Tinsel (plagiarism is the finest form  of flattery, right?).
1 Merkin : 4 Shoulder Taps and we made it to 8:32 before having to cut it short for COT.

Important to remember today why we wore the bright colors. Remembering a little girl, Faye, whose life was too short but her impact will be far-reaching; to families and communities her or her family never knew.

Announcements: In the words of the eloquent Mainframe, “Read your da*n NEWSLETTER.” Hey, he’s right.

Prayers: Family members in battles for their lives. Communication in marriages. Cash’s recovery. Kids healing from broken bones.

Until Next Time.
Spiderman & Maximus

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Minnow Pond-Triangle of Pain

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21 men cane to minnow pond from all directions and walks of life

the plan was simple

run, exercise, run, exercise, run, exercise

starting at memorial park across from launch point

💥10 Donkey Kicks

run up Massey

💥10 Merkins

run down Spratt

💥 10 leg raises

run back to memorial park

5-7 Rounds

60-75 reps of exercises as each round we increased by 1 rep

3.5-4.0 miles🙌🏻🔥💪🏻🥓

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Hills and More Hills

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Nine men showed up this chilly morning to get better.  It was nice to see Walker venture up from Rock Hill to show us how things are done.  After the disclaimer, Senator Tressell kicked us off.

Mosey out of the parking lot, take the path to the back of the park, down the big hill, hang a left and go up to the cul-de-sac on Mariner’s Court for COP. All in cadence:

SSH x 30, Merkin x 10, Squat x 20, IW x 20, Freddie Mercury x 20, Carolina Dry Dock x 20, Mountain Climber x 25, Jumping lunge x 15, Moroccan Night Club x 40 and begin walking toward the bottom of the hill.

Mosey back up the hill to the pull-up bars along the path park. Split into 4 groups:

Group 1: 5 burpee pull-ups
Group 2: Big Boy Sit-ups
Group 3: Merkins
Group 4: Step-ups

Rinse/repeat until time runs out

Hand off to Fish Sticks

Mosey to the bottom of short hill, backwards run up the hill to the top.  Back down to the bottom, lunge walk up to the top and back down to the bottom.

Ran down the side street and up the hill to the corner.  One set of dips (15) on the landscape timbers.

Mosey back to the park for some boulder exercises:  Overhead press (15) and curls (15).

Ran to the baseball field, split up into two groups.  The first group ran to the outfield fence, jumped over the fence, and did 5 bomb jacks (no jump over the fence, 15 bomb jacks). The second group planked until the first group returned.

Round two:  5 burpees at the top of the hill (no jump over the fence, 20 burpees).  Olaf chose to take the 20 burpees option (great example of choosing to do difficult things to make you better).

Round three:  bomb jack option.

Mosey back to the basketball court for six minutes of Mary.

COT

Prays for all who are battling cancer along with their families supporting them.

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NYE at the “Ant”- BB 2wks late

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Link to the Pre-Blast: https://f3thefort.com/2019/12/18/the-force-to-bring-us-back-in/

The script changed but we discussed burnout and the challenges associated with getting burned out. Nevertheless, we did some work with heavy sand bags and rucks. The legs were put to the test and teamwork was present.

A lot remains on the written weinke which should see the light of day or the darkness of the gloom…some day.

Until next time.

Maximus

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Jack of all Kinds and The ShovelFlag Switch

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21 Pax showed up for the Slug-fest that was a Cha-Ching and YHC’s Co-Q.  All Pax arrived on time for the special 0500 kick off. I was taking the #ShovelFlag at the end of the Beatdown so we wanted to do something brutally special to mark the occasion.

Quick disclaimer and we where off and rolling. Cha-Ching had the 1st 30 minutes and didnt’t disappoint.

Mosey to the end of the BEst Buy /Pet Smart Parking lot.  30 SSH- Mosey on to the other side of Home Depot 15 bomb jacks, run back to spot by Petsmart 20 smurfjacks, run back to HD 30 seal jacks, run back to PS, 30 plank Jacks.

Mosey over to the wide parking lot in front of PS.  Break up into two groups for a new take on Bone the Fish.

Bear crawl up two parking spaces then side crawl down the line then up two more, rinse and repeat. Total parking lot length was about 15 spaces.  At the end do 30 squat jumps. Bear Crawl down and back again , do 20 donkey kicks. Then we bear crawled up two spaces and side shuffeled the width of the whole parking lot. Continue this down the length and did 10 burpees to complete the movement.

Mosey over to the fountain 3 types of burpees before time expired on the first 30 minutes.

5x Kracken Burpees, 5x knee slap burpees and 5x 1 leg burpees.

At this Point I took the Reins:

The Shovel Flag Switch

Split PAx into teams of 3.

MAX REPS TO FAILURE

P1s = Body weight in the lower level of stair alley

P2s= Run between groups: up/down the stairs

P3s= Cinder blocks

Basic rules: P1 Starts on the bottom level of the outdoor patio across from Just Fresh doing Max Rep Body weight exercises.  P3 moves to the dead end side of the parking load and does max reps of cinder block exercises. P2 starts with P3 and runs roughly 100 yrds up and down the stairs to P1. Upon arrival they switch. P2 does body weight and P1 runs up and down the stairs to P3 and they Switch as per the above.  Rinse and repeat through the various exercise combos.

Exercises:

Round 1- P1- MTN Climbers P3- Block Squats

Round 2-  P1- LBCs P3- Block Swings

Round 3- P1- Squats  P3- Block Curls

Round 4- P1- Bomb Jacks- P3- OH Presses

Round 5-P1- The Claw( Thnaks PotHole)   : P3- Block Hammers

Round 6 P1- Merkins  P3- Squat Thrusts

Round 7 P1-Peter Parkers P3- Alt Hand Block Merks

Round 8 P1- BBS  P3- Man Makers

We Made it Through 6 rounds finishing on Squat Thrusters and Merkins.

With 4-5 minutes left we picked up the cindys, beatdown boards and laundry pile( it was decidedly warmer than some of us expected)  shuffled back for COT.

I accepted the Shovel Flag and look forward to growing the reputation of the #Swamp as a smoker AO in The FORT.  Appreciate Cha-Ching thinking of me to take over for him. It’s an honor!

Duck Out!

 

 

 

 

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Snowman suicide visits abyss

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This morning was all about the struggles of life and the constant need to keep pushing forward. Even when life causes you setbacks and you must retreat for the moment to regroup so that tomorrow you may push forward and gain new ground.

The PAX followed YHC for a short mosey where we placed cones and performed each exercise. The exercises alternate between upper body and lower body to balance out the body.
Exercises were as follows:
Burpees
pull ups on playground equipment
SSH
suicide squats
ChaCha merkins
monkey humpers
kryptonite night clubs
bear crawl then crawl bear back up the steps by 49

After the exercises were explained we started the suicide but instead of going all the way back to the beginning we would only go back to the previous cone before proceeding to the next cone. Think of it as two steps forward then one step back. It makes for a lot of running and keeps the PAX together bc if the leader passes you on his way back from the previous cone you turn and run with him to the next cone.

Lots of hard work was put in and I am grateful to @Copyright for the opportunity to lead.

Stay frosty my friends!
OLAF

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Olaf coupon buffet at Golden corral

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My knee was still recovering so minimal running was on the buffet. Luckily I have more than enough coupons to entertain the PAX crammed into my garage so the couponmobile was loaded down and sitting low rolling into the coral.

Short mosey after disclaim was disclaimed over to a warmup a Rama. It’s been too long since the actual workout so I’m going to list some of the staples I usually go for along with a few I remember.
Lots of SSH to start. I remember a comment about my knee must not hurt to do SSH so I made sure to add a couple 20-30 once the mumble chatter started for good measure.
Then a magnificent Peter Parker followed by Parker Peter screw up by YHC.
Then it wouldn’t be a snowman Q without a full circle of hump.
A little longer mosey to the church parking lot across the street where the coupons were organized into a painful sequence starting with picking up something awful and awkward and ending with battle rope AKA hose tug.

Oh and don’t forget the timer to rotate obstacles being the pull-up dead hang as the center attraction.

Everyone got better except DoaH and Spiderman who chatted the whole time like two schoolgirls at summer camp. Anyways it’s always an “interesting” time and muscles you don’t normally use were sore for days following.

Thanks for the opportunity to lead Lutefisk.

Until next time stay frosty my friends.

OLAF

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8 Extra Pounds

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Twelve of Fort Mill’s finest met at the Harris Teeter on a perfect late fall morning.  While two set off for a ruck workout, the other 10 joined YHC and here is what they did:

Take a big loop around the HT parking lot and meet up at the white VW near the back of the lot.  Everyone pick up two bricks and mosey to the Green Olive Grille for COP:

Circle up and drop your bricks for SSH x 25 and 10 windmills.  Pick up your bricks and everyone in cadence for:  merkin x 10, squat x 15, imperial walker x 20, jump squat x 10, LBC x 20, hello dolly x 20, American hammer x 20 , diamond merkin x 10, Morrocan nightclub x 20.

Mosey to the back of the main parking lot, put your bricks into a pile, and then mosey to the front of Harris Teeter (about 50 yds).   Form two groups of 5.   The first group runs to the pile, picks up a brick, and runs back to the start point.  The second group does the same.  Rinse and repeat and until all the bricks are moved.   Once all the bricks are moved, repeat with two bricks per person and move the bricks to the start point (full disclosure – this was not how this was supposed to go!)

Mosey back to Green Olive grille and circle up for Jack Webb  (1:4).   We got to 7 merkins and 28 overheads with bricks before YHC’s form started to fail.

ABLAB with bricks:

Flying flutter x 20, V-up x 10, Superman hold x 3, X’s and O’s x 10.  Close with the body destroyer.

COT

I’ve been away from this AO for a while and it was good to see many new faces this morning.  What perfect weather for a boot camp!  Dark Helmut and Olaf provided the usual chatter  – thank you, gentlemen.    It was a pleasure to lead the Pax today and I hope you enjoyed the workout.

Announcements, Prayers, Praises:

Read your newsletter:   Saturday convergence at The Fort, Thanksgiving convergence, Xmas party all coming up.

Prayers for:  Kenyan and his family, a family member with recurring cancer, Olaf on his Spartan race.

 

 

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McDonald’s for Breakfast

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Warm-O-Rama:
-20 Peter Parker Peters
-10 Low Slow Toe Squats (don’t fall over Trucker)
-20 Flutter Kicks With Arm Flutters
-20 Hello Dolly With Flutter Kicks
-15 Calf Raises While Holding Al Gore
Mosey to wall for:
-20 People’s Chair With Arm Flutters
-10 Alternating Shoulder Taps While Holding BTTW

The Thang:

4 corners with station in the middle.
In the middle we all did 5 body bag builders for stations 1-4 each time while burpee broad jumping to the station and back, then 15 flutter kick & arm stations 5-8 and did duck walk from the middle to the station and back.
Station: exercise (all in cadence and together as a group)
1: Air chair and overhead claps x 15
2: Low slow jump squats x 15
3: Superman position + Moroccan NC’s x 15
4: CDD + donkey kick x 15
5: Derkin + shoulder tap x 15
6: Dying cockroach + flutter kick x 15
7: Aussie snow angels x 15
8: American hammer + lbc x 15

Trucker for a 10 count and mosey to open parking lot. Pick a partner and stand 8 parking spaces apart. Meet partner in the middle and knock out 10 clap merkins. Method of transport for round 1 is bear crawl to partner, crawl bear back. Round 2 crab walk forward, 10 clap merkins, crab walk backward.  Repeato.  Cot.

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