Tag: Sasquatch

10ish Rules for Life

Leave a comment

WARMUP: SSHx10, MNCx10, Windmillsx10, off we went.

THE THANG: 10 stops with 6 exercises. Merkins, Big Boys, Squats, CDD’s, LBC’s, Jump Squats.
Starting at 10 each and each spot reduces the number by 1. Also, at each spot we shared 1 rule for life to succeed.
After we completed the stop at the count of six, the next stop we did six reps each again and escalated by one rep until we reached 10.

MARY: Joined by the BOSSmen after their SL workout. We always appreciate having them at FL.

ANNOUNCEMENTS: adopt a highway Saturday. Stuff da Bus. HIM Camp.

COT: Prayers for the spoken and unspoken.

TClap |
0

Importance of Running Backwards

Leave a comment

WARMUP: Plank-updog-downdog-merkins; Plank-updog-downdog-shoulder taps; Plank-updog-downdog-peter parker; Plank-updog-downdog-plank jacks; Plank-updog-downdog-diamond merkins; Plank-updog-downdog-other variety of dynamic plank work and so on and so on
THE THANG: Partner merkins x20, flutter kicks x20, partner leg throws x15; Windmill merkins x10, flutter kicks x20, partner leg throws x15; Partner merkins x20, flutter kicks x20, partner leg throws x15; Windmill merkins x10, flutter kicks x20, partner leg throws x10 — a little extra Mary mixed in.
Mosey to the apartments- complete dynamic warmup including hamstring sweeps, walking RDLs, deep lunge walks, toy soldiers, high knees, butt kicks; BACKWARDS sprints up the hill towards the fire station x4; Last sprint was a challenge- each pax had to surpass their previous stopping point before tagged by YHC, otherwise the group was subject to an unknown penalty (probably burpees)… no one will ever know because the threat of penalty motivated everyone to sprint backwards that much faster!
We discussed THE IMPORTANCE OF RUNNING BACKWARDS at COT. If you’re getting some miles in with your fellow pax and they’re dogging it for whatever reason, it’s important to be able to run backwards faster than they’re progressing forwards, look them in the eyes, and say whatever motivating (or demeaning) statement to give them a kind gut check! SkateOrDie knows this too well from YHC.
ANNOUNCEMENTS: Pints & Padres tonight!
COT: Beaker’s son turns 4 today. Prayers for physical and mental illness among the pax. Prayers/praise for Halfshell’s boys heading to camp.

TClap |
0

4th of July Convergence

Leave a comment

1776 Workout
50 Burpees
100 SSHs
100 Merkins
Run Lap
100 Squats
100 LBCs
100 Mountain Climbers
Run Lap
100 Carolina Dry Docks
100 Lunges
100 Flutters
Run Lap
100 Seal Jacks
100 Squat Jumps
100 America Hammers
Run Lap
100 Plank Jacks
100 Monkey Humpers
100 Dips
Run Lap
100 Hello Dollies
100 Overhead Claps
100 yard Bear Crawl
Run Lap
26 Burpees
Run Lap

TClap |
0

KABOOM at Colosseum

Leave a comment

WARMUP: Disclaimer only
THE THANG: 1776 reps of pain plus some running
COT: On this birthday of our country we added FNG Tang to our pax, EH’d by Mark Twain. Welcome brother! We sweat like crazy in the Gloom and let the familiar soreness settle in as the fireworks lit up the sky to honor our forefathers and our fellow Americans. Grateful to have been born in the USA and to share this life with my F3 brothers. May we stay United and foster Unity with those we meet each time we leave COT and enter the world around us. God Bless America!

TClap |
0

Let’s Show ‘Em Who’s The BOSSmen

Leave a comment

WARMUP: The 3 mile prerun if you were present

THE THANG:
With the BOSSmen on Q, we jumped right into it with 10min/BOSSman
Beaker:
Headed over to pull-up bars for a Jack-web DORA
Partner up, one partner starts the Jack Web of 1 pull-up to 4 merkins (next 2:8, 3:12, etc.) while other partner runs down to the bottom of the hill and back. Picks up Jack Web, while other partner runs. Keep flap jacking while going up the web until time was up.

Olaf:
Starting from the pull up bars, bear crawl to the stop sign heading towards the school. Followed by high skips to another sign, back to bear crawls, to a moving Hill Billy Walker, followed by moving Imperial Walker. Then Toy Soldiers back to bear crawls. Ending in a circle of planktitude (planking while giving thanks goin around the circle).

Spectre:
10 min AMRAP
10 squats, 8 alternating lunges (4 each leg), 6 burpees.
This was the crowd favorite.

Sasquatch:
Wrapped us up with 10 min of some good ole Broga! #RPG

ANNOUNCEMENTS: newsletter
COT: prayers for everyone. There’s a lot going on in everyone’s lives. Just reach out to a brother.

TClap |
0

Konvergence for Kenya

Leave a comment

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

TClap |
0

The Fort’s 1st Ever Ruck & BOWLING Workout

Leave a comment

WARMUP: squats with spinal rotations and hamstring lengthening; plank exercises and mix in upward<>downward dog holds
THE THANG: Rucks on, carry 1-2 bowling pins, 1 pax carrying a 20# ball; ruck ~.2 miles, circle up and perform in cadence one set of one of the following exercises [1. squat hold with arm circles holding the bowling pin; 2. lunge hold with shoulder flexion overhead holding the bowling pin; 3. lateral lunge hold with shoulder abduction (lateral flexion) holding the bowling pin; 4. plank and gravediggers while holding the bowling pin]; THEN all pax places the pin in triangle formation, takes 10 walking lunge paces away from the bowling pin triangle, one pax “bowls” the 20# ball, and the number of remaining pins equals the number of manmakers that had to be completed; strikes were rewarded with 10 merkins.
BROGA: warriors and prayer twists
ANNOUNCEMENTS: Kenya workout on Saturday
COT: We landed an FNG via a passerby while doing broga at the end. Strongly believe he (Mr. Burns) will be returning. Thanks for the Q opportunity, Sprocket!

TClap |
0

Black Diamond Month at The Ranch – Week 3

Leave a comment

WARMUP:
– SSH x50
– Burpees x5
– Imperial Walkers x10
– Merkins x10
– Moroccan Nightclubs x15
– Mosey from the parking lot around the front of the Middle School and then to the parking lot by the football field.

THE THANG:
Ladder workout starting at the entrance to the parking lot:
– 6 Burpees
– Run around the side of the playground and then into the playground to complete 1 pullup.
– Run back to the start for 5 burpees
– Run back to the pullup bars for 2 pullups
-Continue the series until finishing with 6 pullups at the pullup bars

Mosey back to the main parking lot and eventually to the back of YHC’s truck to access the hell pavers.

Escalating rectangles:
3 rounds with an exercise for each corner of the rectangle. All exercises are 20 count.

Exercises:
– Curls
– OH Press
– Bentover Rows
– LBC with arms extended with the block overhead

Rectangle (small)
– Start of the far corner of the parking lot closest to the street and picnic tables
– Station 2 is right after first large island of grass separating the sections of the parking lot.
– Station 3 is after crossing the width of the parking lot to the small road
– Station 4 is the last corner of the rectangle down the small road

Rectangle 2 (medium)
– Station 1 is the same start point.
– Station 2 is at end of the full length of the parking lot
– Station 3 is just passed the end of the lot we park in on the small road
– Station 4 is the same last point as the first round

Rectangle 3 (large)
– Station 1 is the same start point
– Station 2 is the same as rectangle 2
– Station 3 is next to road barriers by the kindergarten playground.
– Station 4 is by the main entrance to the elementary school
– Finish at the start

MARY:
Only one minute remaining:
– American Hammer x 15
– Big Boy Situps x10

Thank you Poppins for the opportunity!!

TClap |
0

hill loops with pavers

Leave a comment

WARMUP: mosey down David Gibson to nature trail entrance.
THE THANG: climb up freshly trimmed path up hill to middle school parking lot where coliseum meets. Split into two teams, 4 men each. Perform sighting lap of loop (for safety) before grabbing two pavers and racing around loop. Objective is to create tallest tower of bricks in time allowed. Halfway through time we reverse the direction of travel to gain a new perspective on the route. Sasquatch said it best when asked which way is the worst? His response “whichever way you’re carrying bricks is the worst”
MARY:
ANNOUNCEMENTS: 30 Days to Understanding the Bible book study going on you should join us.
COT:

TClap |
0