Tag: Rumbling Bald

Smokin Workout on 2 Honored Soldiers

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Read about the 2 fallen soldiers Bradley and Bell, then stated the F3 Mission and 5 Core Principles.
WARMUP: SSH, Windmill, Imperial Walkers, Moroccan NC, Strawberry Pickers
THE THANG:
Workout 1: Dedicated to Bradley: 3 Rounds
Round 1= 5 Pull-ups-Run-10 Burpees-Run
Round 2= 5 Pull-ups-Run-20 Burpees-Run
Round 3= 5 Pull-ups-Run-30 Burpees-Run
Workout 2: Dedicated to Bell: 3 Rounds; Using Cinderblock
Round 1= 20 Deadlifts-10 Merkins-10 Front Squats; Round 2= 20 Deadlifts-20 Merkins-10 Front Squats; Round 3= 20 Deadlifts-30 Merkins-10 Front Squats
Workout 3:
Round 1= 20 Chest Press w/ Cinderblock-20 LBCs-10 Alternating Lunges; Round 2= 20 Chest Press w/ Cinderblock-40 LBCs-10 Alternating Lunges; Round 3= 20 Chest Press w/ Cinderblock-80 LBCs-10 Alternating Lunges
Workout 4: Rinse and Repeat till 6:00:
Start at goal line and perform 20 Plank Jacks-Bear Crawl to 50 yard line-20 Shoulder Taps-Run Back to goal line-20 Mountain Climbers
MARY: She was not available today due to recovering from the weekend festivities ?
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Almost too much

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WARMUP: SSH out of sync optional, Cherry pickers, moroccan night clubs, slow merkins, Imperial walkers
THE THANG: 1 man tosses the 60# 30 yards, NURs back. Meanwhile, groups of 4 rotate between pull-ups, merkins, and thrusters. 11 rounds.
Bag carry hill walk
EMOM 10 burpees for 6 rounds
MARY: Core baby
ANNOUNCEMENTS:
COT:

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Bald Wod at The Creek

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WARMUP:
SSH – 30, Windmill – 10, Moroccan NC – 10, Broga
THE THANG:
Round 1: 20 Merkins, 20 LBC’s, 20 Squats – Run lap
20 Dips, 20 BB, 20 Monkey Humpers – Run Lap
20 SSH, 20 Lunge (10 E/L), 20 Incline M – Run Lap
Round 2: All of the above, increasing to 30 reps
Round 3: All of the above, increasing to 40 reps
MARY: No, worked out until 6am
ANNOUNCEMENTS: Yes, too many to type
COT: Always

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Cindy’s On The Hill

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WARMUP: None
THE THANG:
Round 1: Merkins & Squats
Farmer carry Cindy’s down hill each rotation
Round 2: LBC’s & Monkey Humpers
Farmer carry Cindy’s down hill each rotation
Round 3: Lunges & Mike Tyson’s
Farmer carry Cindy’s down hill each rotation
Round 4: Curls & Thrusters
Farmer carry Cindy’s down hill each rotation
Did not complete all 4 rounds
MARY: No
ANNOUNCEMENTS: No
COT: No

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Bald Wod

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WARMUP:
SSH, MNC, Honeymooner, Downward Dog
THE THANG:
Mosey to benches.
Round 1: 20 reps of Merkins, LBC’s, Squats – Run Lap
20 reps of Dips, BBS, Monkey Humpers – Run lap
20 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
Round 2: 30 reps of Merkins, LBC’s, Squats – Run Lap
30 reps of Dips, BBS, Monkey Humpers – Run lap
30 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
Round 3: 40 reps of Merkins, LBC’s, Squats – Run Lap
40 reps of Dips, BBS, Monkey Humpers – Run lap
40 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
MARY: No
ANNOUNCEMENTS: RYN
COT: Yes

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But what about the blocks?

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WARMUP:

4 minute warning and then a 2 minute warning

Started with mission of F3

Plant, Grow and Serve small workout groups for men for the invigoration of make community leadership

DISCLAIMER

Warmup

SSH/WINDMILLS/MERKINS

THE THANG:

Mosey to pull up bars

Went over 5 core principles

3s
(or 4s as I was informed)

Pull ups
Kraken burpees at bottom of hill

10 min

Webb

Chin ups x 1
Mike Tyson’s x 4

4 rounds increasing every round

10 min

Take cindies to benches

Overhead carry

Tabata

Derkins
Blockee step ups each leg
SSH
Irkins
BSS- Bulgarian split squats
Each leg
Derkins again

10 min

Leave blocks

Indian run around parking lot
Ending at ROTC
Lazy Dora

Wall sits while 1/2 the group runs to retrieve 1/2 the blocks
On wall Cindy stays in motion (in hindsight I could’ve split the groups more effectively to leave them closer together to pass block more easily)

10 min

Bear crawl back to COT
MARY:

Bandcamp took the newer pax through MARY counting exercises
ANNOUNCEMENTS:
Trash pickup, Tortoise & Hare, Murph

COT: yes

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The Webby

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The Webby

WARMUP: Windmills, MNC, IW
THE THANG:
2013 M buy in/Cash out
3 rounds of the following:
26 Burpees
26 BBS
26 Squats
26 Merkins
26 Lunges (each leg to many complaints)

After rounds 1&2 run length of field, after round 3 Cash out
MARY: Core work was called
ANNOUNCEMENTS: 5/10 Garbage pickup, 5/17 Cannoli Run, 6/7 Tortoise and Hare, 6/15 Hog & Coyote and something else Dark Helmet forgot
COT: 5th Core, of course!

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Gridiron Ladder and Escalator

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We moseyed a bit with some but kickers and karaoke as we made our way to the center of the Gridiron for a few warm up exercises.
– Grandpa Jacks
– Imperial Walkers
– Hillbilly Walkers
– Some stretchy things

Then we moseyed over to the sideline.

THANG 1
Starting at one sideline we made our way back and forth via the mode of transportation listed and
Run
– 100 SSH
Bear Crawl
– 75 Mt. Climbers (2=1)
Lung Walk
– 50 Sumo Squats
Karaoke
– 25 Merkins
Karaoke
– 10 Burpees
Nur
– 5 Jillian Michaels (Donkey Kick followed by Jumping Knee touch)

Mosey to Goal Line

THANG 2
Starting at the goal line:
Run to the 20 Yard Line
– 10 Burpees
Run to the 40 Yard Line
– 10 Burpees
– 20 WWII
Run to the 40 Yard Line
– 10 Burpees
– 20 WWII
– 30 Merkins
Run to the 20 Yard Line
– 10 Burpees
– 20 WWII
– 30 Merkins
– 40 American Hammers (2=1)
Run to the Goal Line
– 10 Burpees
– 20 WWII
– 30 Merkins
– 40 American Hammers (2=1)
– 50 Piston LBCs (25 each)

THANG 3
Ring of Fire Wave of Merkins
Pax circled up in the middle of the field. Everyone holds a plank as pax takes a turn doing a merkin and counting until we reached 100.

We moseyed back to COT for a little Mary

Announcements:
Bethel Men’s Shelter
Q Source at #ao-Lazarus following the workout. @cakeboss will lead the discussion
Several others – read your Newsletter
Ended with prayers.

Thanks for the opportunity to lead!

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