Tag: Photobomb

Konvergence for Kenya

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We converged on 6/10 to with a special weinke designed by the PAX of F3 Nairobi (but “may” have been augmented by Poppins…)
Weinke

Warm up
Various, but highlight was 150 SSH in sets of 50. #CrowdPleaser

Groups of 5
Indian Run
5 burpees by the guys at the back

Dora on the football practice field
50 burpees – bear crawl
200 merkins – bear crawl
200 squats – lunge walk
300 4-count mountain climbers – frog leap a partner

Lots of bat flipping on the 4-count of the mountain climbers and the frog leaping

The guys in Kenya average a 5 mile transit to and from the AO, so a group of PAX dutifully pre-ran and post-ran 5 miles after the beatdown. YHC took a bit of flack, because it was me that spitballed that idea and then did not pre or post run. I did bring my 2.0 to the workout to try to cover the fact that I wouldn’t be running extra, but to no avail. Badlands 100% called me out.

Welcome FNGs
– Dungeon Master
– V-neck

Pre-runners:
– Badlands, Poppins, Rolloff, Maximus, Funhouse, Sasquatch, Cyclops, Beaker
– rucking: Sprocket, NakedandAfraid
Post-run:
– Badlands, Poppins, Rolloff, Maximus, Funhouse
All running
– Gears

The plan was to raise $$ to purchase a vehicle for transportation of Nairobi PAX to workouts, supporting efforts to assist in community and coordinating donations etc. The need is tremendous and our financial support is magnified in Kenya.

As of this backblast, we raised $2620. I have no idea when you’re reading this, but you could possibly still contribute and Poppins may still have T-Shirts in the back of his vehicle: https://www.gofundme.com/f/help-our-kenyan-f3-brothers?member=26869695&sharetype=teams

Announcements:
Q-School Wednesday 6/14 at Bushwood
The Fort Retreat 8/11-8/13 (Register now!)
https://criout.regfox.com/f3-him-camp

Safari (F3 Nairobi Nantan) facetimed in at the end to offer up a prayer closing out COT.

This backblast respectfully submitted by Band Camp

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Park Swings & Broga

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WARMUP: SSH, Windmills, MNC
THE THANG:
Ran around the track at WEP stopping at each hanging swing (9 bench swing stops) performing a set of exercises at each swing
Round 1 – 10 burpees at each swing
Round 2 – 20 Merkins
Round 3 20 Squats
Round 4 – 20 LBCs
Finished with ~ 3 miles of running
Closed out with 10 minutes of Broga
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer

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All I heard was run and push-ups

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WARMUP: go
THE THANG: start from COT and run to school, up the hill with light posts, turn around at stop sign, and run back to COT.

Start out at 10k pace for first 1/4 mile, 1k pace for next 1/4 mile, then 25 merkins (so 25 merkins every .5 miles.

Rinse and repeat.

Looking at 3-5 miles for 150-300 merkins.

You’re welcome.

MARY: quick 30 seconds at the end.
ANNOUNCEMENTS: newsletter worthy
COT: Luka, family health, Grassy’s wife for some quick recovery!

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Wrapping up AKA#4

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WARMUP: SSH X 30, Imperial Walker X 15, Squat X 15, Merkin X 10, Lunge X 15, Mountain Climer X 15, Dry Docks X 10, Burpees X 10, Monkey Humpers X 15, SSH X 30
THE THANG: Mosey to band lot, HIIT workout. 45 seconds work, 15 seconds rest. 4 rounds of each. Merkins, Squats, Burpees, Mountain Climbers. Mosey to Pull up bars. Try to get 4 sets of: Pull Ups – 5, Dry Docks – 20, Big Boys – 20, Diamonds – 10. Mosey to front parking lot for Mary.
MARY: All X25 – Flutters, Hello Dolly, Freddy Mercury, Rosalittas, Box Cutter. Mosey back to COT for cool down stretch.
ANNOUNCEMENTS: Cannoli run, blood drive
COT: Prayers for FNG StageLeft for his upcoming move, Luka and Vuvazella. Thanks to all the PAX that supported AKA#4.

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Sweet Route

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I thought it would be a good idea to write down my Q on a slip of paper to make sure I remembered everything about our stops this morning. Yep, lots of Q mocking.
Simple workout this morning, we stopped at every ice cream/dessert shop between the AO location and Gold Hill Road. Short disclaimer, we are crossing roads, look out for cars.
Exercises at each stop: Merkins, Squats, LBCs, and CCDs. reps determined by a complicated mathematical equation.
First stop: Dairy Queen, Earlier arrivals: SSHs, rep count 10
DQ was the only franchise in my home town. We had a late bus that would take us home after football practice. The bus driver stopped at DQ and let us purchased food while she dropped off the other students on the other side of town. Only rule was she was not waiting for anyone on the way back. I ordered a chicken sandwich (Bad Choice) which took longer than normal and I got left at the DQ. Luckily, I was able to get a ride back to my bus stop before the bus arrived.
Back to the workout:
Stop #2 – Pelicans – Over 100 flavors of ice, open for over 20 years.
Early Arrivals – Jump Squats,
Rep count 20 (Merkins, Squats, LBCs, and CCDs)

Stop 3 Dunkin Donuts –
Early Arrivals – Plank
Rep count 15 (Merkins, Squats, LBCs, and CCDs)

Fifteen represented the number of Dunkin Donut stops located between my apartment and work when I lived in MA. Best donut – Jelly filled cruller (I don’t think they make them any more, but if you find them let me know).

Stop 4 – Brewsters – Over 150 ice cream flavors, open 1989
Early Arrivals – Lunges
Rep count 35 (Merkins, Squats, LBCs, and CCDs)

Stop 5 – Abbotts – Over 121 flavors, open in 1902
Rep count 30 (Merkins, Squats, LBCs, and CCDs)

Back to COT.

Ice cream is one of my favorite food groups. Each shop has many choices, like our lives, we have many choices. Our attitudes toward family, friends, and others. Our interactions with coworkers, clients, and people we meet throughout the day. Choose to be better.

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St Patty’s Day deck o’ cards

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WARMUP:
– Mossy around parking lot
– COP: SSH, Windmill, LSS, Merkin
THE THANG:
– Deck of cards
– Hearts = Merkins
– Spades = BBSU
– Diamonds = Lunges
– Clubs = Crabcakes
– Jokers = 15 Burpees
– 2’s = Run a lap
We were able to make it through approx 90% of the deck.

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AKA Day 1

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WARMUP: Run from Earth Fare to end of Ben Casey Drive.
THE THANG: Complete 8 windmill merkins. Run through adjacent parking lot down to end of Patricia Lane. Complete 8 inch worm merkins. Run to end of Gold Hill Middle parking lot. Complete 8 curb burpees. Run back to Patricia Lane. Complete 8 inch worm merkins. Run back to Ben Casey Drive. Complete 8 windmill merkins. Repeat all of the above AMRAP until 5:57AM.
Run back to Earth Fare.
ANNOUNCEMENTS: I opened the newsletter at COT. Too many things happening to share… so read your newsletter!

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A trip to Sonic

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WARMUP: Mosey down 160 to the daycare parking lot.
MNC
WindMills
Produce Pickers
Plank – Down/Up dog
MNT climbers
THE THANG: Ran to Sonic for a DORA:
100 Big Boys
200 Flutters
300 Sumo Squats
400 SSH
Message: Stay intentional with you family through good and bad times.
Run to HT for some wall work.
BTTW with 1 Burpee
WS with 2 Burpees
MARY: SS, ST and Gears put on some extra AB work
ANNOUNCEMENTS: Tomorrow down in RH, QVQ go support Poppins. End of March Q school
COT: Prayers for Bonsi Aunt May, Praise for SS family in town with his kids, HS for his boys playing baseball together ( pitcher and catcher) and travel mercies for GK family this week.

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Will you wash my hair?

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WARMUP:
SSH
Merkins
CDD
Low slow squats

THE THANG:
Today was a test of 3S2T

Speed:
Hill sprints x3

Mental toughness and stamina:
Playground
Dead hangs 1 minute
rest and repeat

Strength:
Stations: 1 minute each. 2 rounds. Beat your count of pullups on round 2
Pull-ups
Derkins
Monkey humpers
Flutters
Dips

Stamina
Physical toughness
Mental toughness

11s of burpees and lunges
mode of transport: bear crawl
Pass the kettlebell down the line as you get to the lunge side.
When the kettlebell gets to you, do your lunges with it.

when the PAX thought we were done with this nonsense, we continued with:
11 burpees
0 lunges
mode of transport: crawl bear
12 burpees
1 reverse lunge (ie -1 lunges, so we’re still doing 11s)
13 burpees
2 reverse lunges
etc

In total, there should have been 120+ burpees

MARY:
no time

ANNOUNCEMENTS:
COT:
In our fatigue, I totally forgot to do name-o-rama

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Cardio & A Little Failure

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WARMUP: Run to the bottom of the first hill on Hubert Graham.
Wind Mills, Low Slow Squats, More Wind Mills
10 Burpees
THE THANG:
NUR 1/2 way back up the hill
Fixed Leg Lunges x 10ea leg
Run back down for 100 Calf Raises
NUR 1/2 way back up
Dips on the guardrail until failure. BTW, Senator took charity on the rest of us and stopped once we failed but he had some left. So, as a group, we did more.
Run around the back of the school to the parking lot on the far right side.
Bear crawl from island to island with 10 Diamond Merkins every other parking space line.
Mike Tysons on the curb until failure.
Crawl bear back to the starting point with 10 Mountain Climbers every other line.
Sprint to the entrance of the playground, 5 Burpees, sprint back. As I mentioned to the PAX, this is where I almost splashed, at my own Q.
LBC’s to failure.
This is where I had a moment of transparency with the PAX. You see, if I were here by myself, I would have absolutely quit on myself and not done what I had written down. I told the PAX what was written and with that spoken, we did it and it wasn’t that bad. We sprinted (or ran) back to the playground entrance.
Sucking wind, we did a long set of heels to Heaven but the legs never came down.
Run to the front lot for a set of suicides with a few Burpees at the end for good measure.

MARY: Performed throughout.
ANNOUNCEMENTS: D2DB…quit delaying and sign up. Tell your friends, too.
COT: It happened.

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