Tag: Old Bay

Gemini Birthday Bash

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The Thang:

Mosey to the parking lot near the tennis courts

COP: Hillbilly Walkers(20x), Imperial Walkers (15x), 1 min of 7 burpees and 33 SSH, 3x

Mosey to the band’s practice parking lot

Jack Webb Style with Crackin Burpees for the 1 and Bobby Hurley for the 4 with 3-4 partners for encouragement

Bomb Jacks (100x), Overhead Claps (200x), Merkins (100x), Big Boy Sit Ups (100x), Squats (200x)

Moleskin:

On this glorious day, we followed our own advice of not “going it alone.” So we decided to lock shields to celebrate the 40th birthday of two Geminis that were born two days apart. We are humbled and honored by the love and support of our F3 brothers for our birthday bash. We can’t thank you enough.

As we turn 40 years old, we understand that we are progressing into the next season of life. Age 0 to 20 is the spring season where we identify who we are. Age 20 to 40 is the summer season where we learn and grow. Age 40 to 60 is the fall season where we influence others. Age 60+ is the winter season where we share wisdom with others.

What season of life are you in? Own it. Celebrate life and your season daily.

Peace,

Deacon & Shady

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Why Do We Have To Do So Many Wheelbarrows?

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Punchlist and YHC finishes up a preruck because what is sleep? We finished up and saw a few familiar faces in the parking lot. After a quick disclaimer we started off on a mosey.

Warmup in a parking lot consisting of:

-Windmills

-Hillbilly Walkers

-Imperial Walkers

-Low Slow Squats

-Honeymooner/ Downward Dog

-LBCs

-Probably something else too

Next we continued our mosey down towards the wall for some wall sits. Starting on the ends pop out, 3 burpees and back on the wall until everyone completed their burpees. Rinse and repeat, but with 5 burpees this time around.

After that was over we moseyed back to the park when we stumbled upon some cones. Not entirely sure on the distance between the cones but it was a Very Fair distance. Partner up, and wheelbarrow to the middle cone. Each partner does 25 Merkins. Flapjack on who’s the wheel and who’s the barrow to the next cone. Complete 25 Squats. Repeating this pattern decreasing by 5 until we reached Zero.

Next we used the cones and lunge walked to them completing more squats at each cone. Can’t remember what number we did of them.

After some quick thinking, we made our way to the playground for some Dora. Merkins, Flutter Kicks and SSH. On our way back to COT, lined up for 1 sprint. I was hoping to do more sprints but time was up.

Thanks to Esso for the opportunity!

Wegmans

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Like a Tapas Restaurant ?

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Long Shanks and Spud did not even break a sweat, and I was spent.

Appearances by Jonah Hill and Matt Foley … and so it goes …

Mosey to Empire Pizza parking lot
Dynamic warm-up back and forth across the lot …
butt kickers, high knees, squat walkers, toy soldier, karaoke R, karaoke L, windmill walkers, knees to chest, soccer knees out, soccer knees in, bear crawl, power skip, 50%, 75%, 100%, Jonah Hill (3 broad jumps then 3 merkins x 7 times)

Circle Up
overhead claps x 25, LBCs x 15 LS squat x 15, travolta x 10, Mor NC x 25, dying cockroach x 15, stationary lunge x 15 each, shoulder tap x 10, overhead claps x 25, freddie x 15, monkey humpers x 15, mahktar n’diayes x 10, Mor NC x 25, HR merkins x 10, imp walker x 15, donkey kick x 10, over head claps x 25, heels to heaven x 10, hillbilly walker x 15, carolina DD x 10, Matt Foley (animated squats/dying cockroach, 1/4, 2/8, 3/12, 4/16, 5/20)

Modified Suicides
round 1: bear crawl to first stop, 5 burpees, bear crawl, 5 burpees, 10 merkins, bear crawl, 5 burpees, 10 merkins, 15 donkey kicks
round 2: 5 bombjacks, 5 bombjacks, 10 double shoulder taps, 5 bombjacks, 10 double shoulder taps, 15 jum squats

Circle Up
richard simmons x 15, LBC x 15, weed pullers x 15, SSH x 10

Thanks for the opportunity to lead Hootie!

Looks like we made it,
Barry Manilow

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River District Run – Clydesdales

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21 posted to Clydesdales.  Pretty simple backblast.  We ran.  Here’s what many pax ran, but not all.

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SlowBurning a Ring Of Fire

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Great morning for a workout!  13 pax posted (no new guys). The disclaimer was issued and we bolted out of the Chick-fil-a parking lot, Pusher style.

We ran past BP in front of Jimmy John’s for a bit of COP warm-up:

  • SSH
  • Imperial Walkers
  • Mountain Climbers
  • Merkins
  • Windmills
  • Morning Wood, OYO

The Thang

We then ran down to the parking lot in front of Empire and found 12 cones spread out to a large ring.  Time for a burning ring of fire.  Each pax was to start at a cone, doing the exercise (and count) written on the cone.  Once done, they were to run across the middle, around the cone on the opposite side, then back to the middle and plank up for 10 seconds (the non-modified version does cinderblock burpees – yuck!).  After planking up , the pax runs to the next cone.  Rinse and repeat until all 12 cones completed.  Pax were encouraged to pair up.  YHC struggled to keep up with MOAB.  Here were the exercises, in no particular order:

  • 10 Monkey Humpers (4 count)
  • 10 Hello Dollys (4 count)
  • 7 Burpees
  • 10 Merkins (single count)
  • 10 SSH (4 count)
  • 10 Mtn. Climbers (4 count)
  • 10 Bombjacks
  • 10 LBCs(4 count)
  • 10 Plank Jacks (4 count)
  • 7 Morning Woods (turkish get-up)
  • 10 Box Cutters
  • 10 Seal Jacks (4 count)

Once completed, we moseyed to a nearby wall for a little People’s Chair:

Round 1 – one person at a time jumps out and does 2 burpees
Round 2 – Jack Reachers (10x)

We ended with Jack Webbs.  But wait!  We got to COT with 2 minutes to spare so we did a few ab exercises.

Great work by all!  Thanks to Hootie for the opportunity to lead!

Keep it spicy,
Old Bay

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Loops Around Old Kingsley Pond

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Five was the number that hit the road (briefly) with the weekly Laces Out run.  We ran to through the old Kingsley business complex, stopping briefly for a few standard-fare warm-up exercises:

  • 10x SSH
  • 10x Windmills
  • 10x Cherry Pickers

The route from there was to loop the pond as many reps as time would allow.  MacGyver and Corruption decided to go rogue and alternate pond loops with larger “Kingsley Loop” loops.  Mileage ranged from 5-7 miles amongst the group.

Strong work by all men!

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Start of May at the Coop…the Murph, partner style

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15 men joined YHC to make 16 total at the Coop this morning. Simple weinkie…important concept.

Mosey to football field.

Warmup

  • 20 side straddle hops
  • 5 burpees OYO
  • 10 windmills
  • 5 burpees OYO
  • 15 big arm circles
  • 5 burpees OYO

Kept it short…we would need the time.

The Thang

Simple…partner Murph. Straightforward exercise, but the key was to stick with your partner and encourage/push him along the way.

  • 1 mile run
  • 100 pull ups
  • 200 push up
  • 300 air squats
  • 1 mile run

COT

Announcements – Memorial Day CSAUP, Ruck Heavy this weekend.

Prayers for travelers, UNCC school shooting, teachers in general.

Thanks for the opportunity to lead Punch List.

MOLESKIN

The partner theme was appropriate this morning. During the course of the morning with the PAX, I learned about a member of The Fort that has had marital troubles and subsequently split from his wife and another whose marriage is in a difficult patch as well.

It may or may not have been the case with these men in particular, but as sinners, we are incapable of living up to the standard that Christ set for us and as a result, we make poor decisions that often lead to terrible consequences. The funny thing is that often times, these decisions are made at times in our lives where we think we are at our best (pride comes before the fall). Our pride and self-righteousness blinds us to the efforts of the enemy that is constantly looking for ANY opportunity to tear down, separate, and destroy.

One of the best ways to fight this lifelong battle is to find a partner to do battle with. Someone that will push you, lift you up, and most importantly, hold you accountable (just like you will do for them). Someone that will recognize your pride and the small poor decisions that always lead to big poor decisions and check you before they tear you down. Someone that will constantly encourage you to put yourself 3rd, serving Christ first and your wife and family second. This is what we are called to do for each other.

If you don’t have a partner that believes in the same set of values and has similar goals as you do, do yourself and your family a favor and find one. We are not designed to go through our lives alone and unchecked.

– Ginsu

 

 

 

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Swings at Block Party

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YHC had two plans in case the setup for the Strawberry Festival hindered the better workout, but a quick walkthrough of WEP revealed that everything was normal and the fun could begin as hoped.

12 PAX appeared in the gloom, 4 runners ran, 8 campers booted. No FNGs, issued the disclaimer anyways.

Starting with a mosey half way around WEP and stoping to warm up the no leg parts in the field the PAX enjoyed the following:
20x SSH
10x Low Slow Squat
10x Werewolf
10x Tea stance dips, each leg – Standing normal, step the right leg over the left and space about shoulder width.  It’s awkward. Now sink until the left foot comes up and the left knee hovers over the ground.  Now hold both arms out with palms out, dip down until the knee brushes the dirt.  Do this ten times and reverse.

Now mosey back to the trail and over to the playground.

PAX paired up (8 was the magic number, worked perfectly!). One partner has his legs hanging on a swing, hands in the wood chips, doing one of three painful exercises until their partner comes back. The other runs about 50m away to perform a set number of exercises. The groups worked together. No man was left behind.

YHC demonstrated palm to back of hand pushups for advanced mode. After a few on the swing, knuckles were preferred.  The flips caused a lot of wood chips in the face.

Swing exercise | Partner exercise 
Pushups | Squat Jumps x10
Knees to chest | Calf Raises x20
Pike (plank to down dog) | Squat Jumps x10

Pushups | Squat Jumps x10
Knees to chest | Calf Raises x20
Pike | Squat Jumps x10

Broga break
10x windmill
Down dog
Honeymooner
Justifier on the ground, pressing up with arms to stretch abs. Isolating left by looking over right shoulder and a slight right twist, reverse, then center. Good stretching all around

Back to the swings for another set

Pushups | Flutter x20
Knees to chest | Box Cutter x10
Pike | Bomb Jacks x10

With only six minutes left we moseyed the remaining trail back to COT with enough time for:
Squat Calf raises x 20
Bomb Jack’s x 3 (with a four count)

The runners rolled in and someone may have referred to Polaroid as “A shining unicorn in the gloom” as he ran through the fog.

Circle up for announcements and a prayer.

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3

6 years, God only knows where I might have been….

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6 years ago YHC rang the bell for the first time with a handful of rag tag HIM’s. There were 3 workouts, total, in The Fort. A lot has changed!  YHC was blessed enough to be able to come to Block Party and Q on a day that has changed my life.  32 other PAX joined YHC in the gloom for some fun for Day 20 for Ass Kickn’ April Y2!

The Thang:

Long loop around WEP

COP

SSH X 50, Squats X 25, IW X 20, Mountain Climbers X 25, Plank Jacks X 25, Slow Sumo Squats X 25, 6 count Burpees w/ hand clap X 10, SSH X 10 – Mosey to playground

DORA 1-2-3

Partner up, 100 Merkins, 200 Squats, 300 LBCs. Go.

Huddle Up

Got the PAX together to briefly talk about what F3 has done for me.  I had initially thought that F3 would always be a physical challenge, and it is, but I would never have guessed how much the 2nd and 3rd F’s would come into play.  Having 32 other men show up at 0515 to work out under my lead, shows exactly what F3 is all about.  Supporting your F3 brother celebrate a special, life changing day by doing burpees and dodging fire ants.  The 1st F is the magnet, always pulling you in.  The 2nd F is the glue, keeping you connected and active.  The 3rd F is the dynamite, serving others, putting yourself 3rd and sharing this crazy thing F3 to all men around you. Off to the hill for Jacob’s Ladder.

Jacob’s Ladder – 8’s – 1 Burpee at top and 7 Bomb Jacks at Bottom. Add, subtract, flippy flop, you know the drill.

Off to COT, but lets do some more while we count down to 0600.  30 seconds of Mountain Climbers, Plank, burpees….. Saved by the Bell. Done.

Great Tuesday morning.  So humbled and blessed with the HUGE turnout this morning.  I couldn’t be more excited about being a part of F3!

FunHouse

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