Tag: ranger

Cold Bells

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9 men showed up for a cold kettlebell workout this morning at The Armory.  Good news, I planned to divide the group into teams of 3 so it worked out perfectly.  Since 9 / 3 = 3.  🙂

In order to get warm, we took a lap around the parking lot.  Next, we did a few exercises to get ready for the main event (SSHs, Windmills,  Imperial Walkers, Arm Circles, and Plank Stretches).

Next, we moseyed to the main parking lot where we formed teams of three.  Dora theme, exercises were written in chalk 25 yards apart (I didn’t measure it, but it looked close).  Two of the partners began the exercises while the third partner “traveled” to one of the partners.  Once he reached the other partner, they switched out and partner two headed back  to partner one. The mode of transportation was either a lunge walk, overhead bell carry, or the dreaded crab walk.  The exercises at each stop were as follows:

Stop 1

150 KB Swings

225 Curls

300 LBCs

300 Calf Raises

 

Stop 2

225 Squat Thrusters

300 Uptight Rows

300 Flutters

300 Chest Presses

 

The reps were high, but everyone was able to get through most of it.

Great job Everyone!

 

 

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4 Quarters of D.O.C.

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7 Men got better @ The Armory & lifted heavy things frequently during a 4 Quarter Deck of Cards inspired workout.

Brief Disclaimer & Warm-up:

Mosey into IW/HW/WM/CP/LSS/MNC

The Thang:

4 Quarters of Deck of Cards-

*Hearts = Supersets of Bicep Curls & Overhead Tricep Extensions

*Diamonds = Bent over Back Rows (both sides)

*Spades = Swings

*Clubs = Squat Thrusters (Squat w/ Shoulder Press finisher)

-After each Quarter Pax took a loop around the parking lot. By the 3rd/4th Qtr the #reps were starting to add up. Proud of the PAX getting through it as our breathing & our Bells seemed to be getting heavier near the end.

Announcements:

New GEAR  AO on Friday’s in Tega Cay/Christmas Party

Armory Shirt Pre-Order (Need 3 More as of 10/26)

https://f3.mudgear.com/products/f3-the-armory-pre-order-october-2020

Prayers/Praises:

Relatives in Hospital, Co-Workers, Families/Children during Halloween

 

 

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Snake Pit 10/21/20

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Six men showed up for the Kettlebell workout at Snake Pit this morning.  I was a little unsure about whether I had enough planned to fill the time since it has been a while since I’ve lead a KB workout.

Warm-ups

SSHs

Imperial Walkers

Windmills

Moroccan Night Clubs

Plank Stretches

 

Next, we moved to the main event.  Three partner workouts similar to a Dora, each a bit more difficult.

First:  Copperhead (The bite hurts, most likely you would survive)

100 KB Swings

150 Curls

200 LBCs

One partner ran to the second light post while the other started with the exercises above.  Flapjack until the reps are complete.

Second: Rattler (The bite hurts like hell, you may survive)

150 Overhead Presses

200 Calf Raises

200 Flutters

One partner lunge walked with bell 20 yards and back.  Flapjack until the reps are complete.

Third:  Cobra (Low probability of survival)

150 Squat Thrusters

200 Upright Rows

200 America Hammers

One partner did burpee broad jumps while the other started with the exercises above.  Flapjack until the reps are complete.

Most of the group got through the Upright Rows and started on the American Hammers.

 

Great job Everyone!

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Shovel Flag Handoff and Legacy Beatdown

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It was my honor to receive the Shovel Flag from Uhaul this morning. I’m looking forward to joining with all the great HIMs that frequent this AO to continue the legacy that was celebrated today.

But enough about YHC, we enjoyed a true legacy beatdown this morning that included the following; (forgive me if I missed something)

0515 came early this morning for some of us… very early for a few that came rolling into the parking lot hot just in time for the fun!

  1. Uhaul started the custom playlist for the morning and then led us in some warmup exercises at the shovel flag to get the blood moving. We did a metric ton of SSH’s, was anybody still counting when they finally ended? All I know is Uhaul was having too much fun with them! These were followed by Moroccan Nightclubs, Tappy-taps… And we were moving!
  2. Mosey with our bells over to the far end of the parking lot for JWOW’s Q; There we did 30 counts of a bunch of exercises including curls, goblet squats, flutters… Probably some more that I forget at the moment. Between each set we ran a “suicide” with cones previously laid out by JWOW.  – Side note- B.O.B. recommended an official name change for suicides in light of our focus on mental health. I believe I heard either Gears or Cake Boss say “Gassers” while in COT, and I would second that. I don’t see that name used in the Exicon, how do we get an official name change for mental health awareness?
  3. After JWOW, Assassin had us on our sixes playing hot potato in a circle, passing our bells around the circle from left to right, then back right to left. We also did a bunch of LBCs while partners ran a kettle bell relay around the parking lot.
  4. Dark Helmet on Q had us lifting our bells, a lot! Shoulders were definitely burning! We also ran again around the parking lot. Music choice was… interesting, I’m going to assume that not many guys have ever worked out to the peaceful and spiritual sounds of the Mormon Tabernacle Choir. Maybe in SLC? We all thanked Uhaul for that!
  5. My turn. 50 Shoulder presses/tricep extensions, farmer carry across the lot. 50 Front shrugs/upright rows, overhead carry back across the lot. 50 halos and 50 around the worlds, farmer carry across the lot. 50 chest presses/skull crushers, overhead carry across the lot. And finally, 50 bent over reverse flys.

0600 we moseyed back to COT for Nameorama, Shovel Flag Hand-Off, and prayers and praises.

Prayers for our concentricas, prayers for F3 Hightower who was killed in the line of duty this weekend in Myrtle Beach. Especially for those who are left here without him.

Thank you Uhaul for the opportunity, thank you everyone for your support!

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Learning your own limits

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Warmup-

Mosey

In Cadence (SSH, Dry docks, 8 count push up)

The thang- 3 stations A,B,C.  A is approx 25 yards from B, B is approx 50 yards from C

Station A- Bodyweight

10x Hand Release Push ups

10x Bobby Hurley

Transport A to B- (25 yards, Broad jumps)

Station B- 10x Lawnmowers (Left arm), 10x Curls (Left arm)

Transport B to C- (50 yards) Farmers Carry (Left Arm)

Station C- 20x Chest Press, 20x Skull Crushers

Transport: Waiters Carry Back to B (right arm)

Station B- 10x Lawnmowers (right arm), 10x Curls (right arm)

(LEAVE BELL AT B)

Transportation to A: Bear Crawl

10x superman

Repeat 6 total times.  starting each repeat 6 minutes apart (6:00 interval)

Each round should be faster than the prior round, punishment for not “descending” time is 10 man makers at the end of the workout.  Up to 50 man makers available

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Double Trouble With Drop Thrill at Snake Pit

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3D gave me the reigns this morning and I obliged with another lead at Snake Pit, the closest AO to my house, so I’m a regular.
After a little warm up, we launched into what I call Double Trouble.  Each exercise you do 15 of, and then Round 2 20 of.  Simple but effective, I think anyway.
Double Trouble

Kb swings

Turkish getup (only Round 1)
goblet squats
Flutters
Curls
merkins

tricep extensions

Squat

Sumo squat

LBC
skull crusher
Rosa lita
Dead lift
calf raises
Lawnmower
American hammer
One arm dead lifts
Dips
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
  • 1 Are free of charge
  • 2 Are open to all men
  • 3 Are held outdoors, rain or shine, heat or cold
  • 4 Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • 5 End with a Circle of Trust

The F3 Credo is: Leave no man behind, but leave no man where you find him.

Thanks 3D for the chance to lead again.  Thanks Pax for the mumblechatter.

 

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EMOM Kettle Bell Blast

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15 muscle men got stronger this morning with a stupid workout by YHC. We busted out about 40 minutes of straight slinging bells, with very little rest. I mean, this is a kettle bell AO, so we did kettle bell stuff… lot’s of it. Mumble chatter was light, I guess the guys were too busy oxygenating to waste breath, or I was too red-faced to hear it over my own heart beat…

After a quick confirmation that there were no FNG’s we commenced with a quick disclaimer and on to the warmup to get some blood pumping. SSH, Windmills, Imperial Walkers, Moroccan nightclubs…

Gave the guys a brief explanation, and started pumping iron! We did the following 30 exercises for 1 minute each with no rest in between besides how long it took to transition into the next exercise.

5 minute biceps

2 handed straight curls 1 minute

2 handed reverse curls 1 minute

1 hand concentration curl 30 seconds each side

1 hand Drag curl 30 seconds each side

2 handed concentration curls 1 minute

5 minute triceps

Closed tate press (lying down, elbows out to side) 1 minute (not a taint-press, Uhaul…)

Close-grip Bench press 1 minute

Skullcrushers 1 minute

Alternating Tricep kickbacks 1 minute

Overhead extension 1 minute

5 minute shoulders

Alt slicer (straight arm side to side with pass) 1 minute

Bent over rows 1 minute

Overhead press (push head through) 1 minute

Alt side raises 1 minute

Front raises 1 minute

5 minute chest

Push up one hand on bell with pass 1 minute

1 arm fly 30 seconds each arm

1 arm bench twister (palm to rear, palm to front) 30 seconds each arm

1 arm Standing upward fly 30 seconds each arm

Standing Valley press (bell crusher forward press) 1 minute

5 minute back

Power bent over row 1 minute

1 arm underhand row 30 seconds each arm

Alternating Y-back 1 minute

Lying pullovers (lats) 1 minute

Top bottom supermans (top with bell) 1 minute

5 minute legs

Goblet squat 1 minute

Alt lunges 1 minute

Straight leg deadlift 1 minute

Calf raises 1 minute

Sumo squats 1 minute

1 Full minute of rest, you’re welcome!

Compound exercises

KB swings 45 seconds, 15 sec rest

Overhead extension/overhead shrug combo 45 sec, 15 sec rest

Alt Side lunge/side bend combo 45/15

Front shrug/Front raise combo 45 sec, 15 sec rest

Goblet squat/overhead press combo 45 sec, 15 sec rest

 

With about 90 seconds left, Polaroid led us in some flutter kicks until 0600.

Countorama, Nameorama, Announcements, Prayers/Praises

Please keep our children’s mental health in your prayers as they are being constantly bombarded with outside stresses at an unprecedented level, including strange school schedules due to covid, social distancing requirements, political pressures, news…

Thanks Uhaul for the opportunity to lead this incredible group of HIMs. I am truly blessed to be able to associate with you all. Keep accelerating!

 

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Crush it and Pump it!

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FYI- my first backblast of the year…

New guy came with Hardwood to Bushwood so gave an extra complete disclaimer.

Bushwood guys took off and Snake Pit guys stayed with me. Warmed up with SSH, merkins, Hillbilly walkers.

Picked up a full (water) keg with Zimmern and moved out to the entrance road.

The Thang:

1 of the PAX rolls the keg uphill on the road while YHC leads the PAX in a KB exercise. When the keg gets back, the next PAX in the circle rolls the keg and everyone starts a new exercise. Pretty straight-forward.

All IC:

Tricep extension
Around the world
Bent row
KB windmills
KB flys
KB walkers
Upper chest press
KB 180 crunch
Bell crushers
Crunch pass through
Squat
Plank row
Elf on the shelf
High kick side lunge
Pull-over
Lunge & twist
Single leg deadlift with a press
Halo
Plank pull through
Good mornings
Concentration curl
American hammer
Alternating snatch
Upright row
KB swings

There was plenty of heckling of my choices of exercises, like how many hours of youtube videos did I have to review to get all of these. Gotta say the 180 crunch is no joke. Also kegs go downhill a lot faster than up.

Thanks for the opportunity to practice my cadence and lead this terrific group of guys.

Geronimo!

Out

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Ballroom Fun

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Beginning today, I wake up 5 minutes earlier than usual so I’m not rushing to get to an AO. I typically pull up around 5:14. No more of that bs. I keep telling myself to go all-in so I need to be more disciplined all the way around. It worked well; I got to #TheBallroom early just so I could freeze my balls off with a couple other guys as we waited for 5:15.

My game plan this morning was to do a little bit of this and a little bit of that. We stuck to that plan.

Warmup: Mosey around the lot and sung some karaoke while we waited for the last car to park. The pax taught me that if you flip and reverse a karaoke then you’re not really flipping and reversing anything. You can only reverse, no flip. After some High Knees and Buttkickers, we circled up and did some SSH, Low Slow Merkins, Weed Pullers, and Goofballs.

The Thang: We moseyed to the athletic field parking lot for some more SSHs and back and forth running. I wanted to keep our heart rates up a bit but made it a you vs you run. We did some Mountain Climbers and even more SSHs and then some more back and forth running. The we moseyed down the path for the next stop. There we did some more SSHs, Mountain Climbers, Merkins, SSHs, Karaoke (Uhaul was in a singing mood), LBCs, CBLs, and then a mosey back to the school for some wall sits. A couple rounds of 3 counts per pax, a round of 3 merkins per pax, a round of 1 burpee per pax. Somewhere in there we Toy Soldier’d over to the hill for a Bear Crawl up and a Crawl Bear down. A slow walk up the hill to the school’s awning got us to our endpoint. We did some Dips. We did some Incline Merkins. We did some Calf Raises. We did some Step Ups. 6 o’clock bell rang.

I always hope to push a moderate workout to the higher threshold of moderate. I never want it to be too easy. Nobody yelled at me so I hope it wasn’t too easy. I appreciate the opportunity to lead; thank you Smithers.

Announcements: 8th Anniversary Party.
PSA: Get yourself some term life insurance.
Prayers & Praises: Praise for Drop Thrill’s brother being home. Continued prayers for his recovery. M’s & 2.0’s.

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Never Forget. 9/11/01. The Hive.

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Never Forget. 9/11/01. The Hive.

Disclaimer.
Light stretch- mosey to shovel flag. Stats on losses that tragic day, and remember we are still losing people everyday from issues caused on that day. Pledge of Allegiance.
Dynamic warm-up.
Circle up with bells.
20 single handed KB swings each hand – 10 Merkins, repeat down to 8, 6, 4, 2 on the merkins.
Take a lap
Complete the following exercises
KB Squat, Snatch Press, Alternating Lunge, Merkin with hand on bell, single arm curls r and l. first set 20, second 15, third 10, forth 5.
Mosey for a lap.
Circle up for abs.
COT.
Prayers for kids and teachers.

Prayers to Cash and lifting up his family as he lost his battle with cancer. JAY GRIGGS 52 CASH.

Never Forget.

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