Tag: Sawdust

Bushwood from Tennis Courts to Grassy Knoll

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We had 8 at Bushwood for a morning that we talked about purpose… God’s purpose for our lives and how our purpose intersects with occupation (or if it does).

Warm up

Mosey to Tennis Courts for three rounds of

  • Derkins
  • Dips
  • Step ups

with a run in between

Mosey to the back wall to pass the coupon while the Pax performs wall sits and the mode of transportation is either a bear crawl or lunge walk

Final round was 7s with Bobby Hurley’s at the top of the hill and Donkey Kicks at the bottom.  The mode of transportation was bear crawls up and crawl bears down the hill.

Thank you for the fellow-ship and the opportunity to lead!

CH

 

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Rock buddy

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Ran around and did some wheelbarrows up a hill then pull up bars and another hill and sprint and squat and merkin and laugh and more squat and Mary and pray. Twas glorious!

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Valentine’s Day + D2D taper = upper body not so friendly

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WARMUP: a lap around the lot and a circle up for COP – no squats, just the typical – windmills, merkins, planking, Broga poses, shoulder taps, imperial walkers, cherry pickers and then a mosey to the main event
THE THANG: In Valentine’s theme, 9 exercises were structured in a 10-20-30-10-20-30-10-20-30 format for one set followed by a long or short lap.
V-Ups
American Hammers
LBCs
BurpeEs
MerkiNs
Shoulder Taps
Inchworm merkins
LuNges
FluttErs

3 sets total by most and all got better then planked for the 6 and mosey back to COT

MARY: 90 seconds of protractor at various angles. Shaking of midsections were common.
ANNOUNCEMENTS: we’re executed
COT: YHTBT

Always an honor to have a holiday Q – the valentine message was to date your M’s continually – not just on 2/14 every year. Always be in pursuit of the best possible relationship to anchor your concentrica.

Thanks Triple Lindy!!
Honored,
Cyclops

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a long ways from varsity

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a few PAX arrived early to get some extra credit before 0515 start. It was a chilly morning with icy spots around campus this morning.

Dam2DamnBar is tomorrow so this workout was designed to get PAX primed and ready to run fast times at the race.

WARMUP:
dynamic – including high knees, toy soldiers, butt kickers, walking lunges

circled up for (IC) WMs, arm circles, OH claps

continued the dynamic warmup with karaoke variations on the way to the pullup bars.

3 rounds of Cindy (5pullups, 10merkins, 15 squats) to finish off the warmup

THE THANG:
Mosey towards backside of Sugar Creek Elementary and get on FarmHouse Dr out towards the big abandoned skyscraper and then back.

every 1/4 mile stop and plank for 6. Once 6 was in perform IC exercise (mostly merkins but sometimes squats when too many cars passing by) and then perform a different stretch/broga type movement

total of about 2.5 miles of running

MARY: about 1.5 minutes worth of Low slow squats to get us to 0600.

ANNOUNCEMENTS:
PAX continue their acceleration and making good progress on weight loss goals

COT:
prayers for D2DB runners and volunteers this weekend

Bodywash- I remember running with you at Clydesdales before I knew what to think of F3. You were the first to schedule me for a Q and really helped me get comfortable in this group. STL got my VQ but Varsity was my first bootcamp Q – Appreciate you and the awesome job you have done managing the site.

-Badlands

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Oh no, not the Burpee Hill from Hell!?!?!

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WARMUP: Disclaimer was disclaimed and then we moseyed down to elementary school parking lot for SSHs, planks, imperial walkers, and windmills…not necessarily in that order!
THE THANG: Relocate to the bottom of the hill leading back to NAFO for “The Beast”…6 times up the hill, stopping at 6 stations along the way, to complete 6 reps at each station….ALL BURPEES…6x6x6=216.
MARY: King-led Mary at the bottom of the hill awaiting the 6 to complete 10 reps of the prescribed medicine.
ANNOUNCEMENTS: We mentioned stuff, mainly from the newsletter
COT: what said in COT, stays in COT!

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NaFo Nardo

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Mosey run down to Elementary School; toy soldiers, high knees.
Circle up and do warm up exercises in cadence: SSH, Windmills, Imp Walkers, Moroccan N/C, Low slow squats, big arm circles, Peter Parkers, and plank stretches. Had pax recite the mission of F3.
Run uphill to pull up bars and did: Pullups, chin-ups, switch grips, knees to chest
Run to high school. Get on the wall: wall sits, and BTW.
Run to other side of high school/faculty parking lot: Bear crawl 100 ft, and crab walk 90 ft.
Had pax state the credo of F3.
Run to back side of school: cinder blocks: Curls, KB swings, OH presses, Kaiser grip standing rows, manmakers, arm extension hold.
Mosey to benches: step ups, dips, derkins, taint crushers (formerly known as butt touch squats), incline merkins, calf raises.
Run to shovel flag. Had pax state the five core principles of F3. Six count burpees (5x). Then Sally routine: leg raise on “bring Sally up”, six inches on “bring Sally down”.
Fini
COT
Goal of going through F3’s mission, credo, and core principles is to etch these talking points in our mind so we can better convey what F3 is all about to potential pax.

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Hard things make better men

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6 faithful tackled the Tellier Hero WOD at Honey Badger this morning. After a quick warmup, we mosied to the field where we did the following:

The Thang

  • 10 Burpees
  • 200 yard run
  • 10 Burpees
  • 25 Push-Ups
  • 200 yard run
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 200 yard run
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 200 yard run
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 150 Air Squats
  • 200 yard run
  • 1 lap

Totals:

  • 50 Burpees
  • 100 Merkins
  • 150 Lunges
  • 200 Sit-ups
  • 150 Squats
  • 1.6 Miles

NMM

Background: Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne. Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said. “Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

A few of us just returned from a weekend as part of Sandlot JAX. The weekend included difficult rucking events, obstacle courses, strength training, and Fit talks by war heroes, world-renowned authors, and fitness experts. One speaker talked about mindset. The easiest mindset to take is the victim mindset. Next is the pessimist, followed by the optimist and realist. But the highest level we should strive to achieve is the curious competitor. The curious competitor actively seeks out difficulties and challenges. There are two rules: find something hard and don’t die doing it. We are made to do hard things. But, because of comfort, we avoid those challenges. But how are we to get better if we never step out of our comfort zone? I encourage you to do something hard every day. You will either succeed or learn what doesn’t work. The key point is to try. When you do the hard thing now, you are preparing yourself for the future hard thing. You have been gifted this life. Don’t waste it on Easy Street.

Aye!

Italian Job

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Ring of Block-Fire

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Seven pax posted at Ring of Fire.
Warm up
Began with a run around NaFo.
SSH
Windmills
Imperial Walkers
Moroccan N/C
Low slow squats
Big Arm Circles
Peter Parkers
Plank Stretches (honeymooners/down dogs)

Main Event
Alternated between pull-bars work and a ring of fire routine with cindys (pax hold cinder block, all side shuffle in a circle, Q calls out the exercise, back to side shuffle, then another exercise is called). Wears you down quickly.
Pull Up Bars: Pull ups (10x); Merkins (10x)
Run to bottom of hill and back
Cinder blocks: Curls and squats
Run to bottom of hill and back
Pull Up Bars: Chin ups (10x); Merkins (10x)
Run to bottom of hill and back
Cinder blocks: KB swings and OH presses
Run to bottom of hill and back
Pull Up Bars: switch-grip pull ups (10x); Merkins (10x)
Run to bottom of hill and back
Cinder blocks: Man-Makers and uneven merkins
Run to bottom of hill and back
Pull Up Bars: burpee pull ups (5x); knees-to-chest (10x)

Run to Benches and do:
Step ups (10 ea leg)
Butt touch squats (15x)
Dips (15x)
Derkins (15x)

Run to COT
Short round of Mary: LBC, Protractors

Fini
Announcements, prayers/praises.

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Full body workout

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We had 6 at the Ring of Fire this morning for a full body beardown.

We started with a mosey around the NaFo parking lot and did several exercises to warm up.  WINDMILLS, MORROCAN NIGHTCLUBS, IMPERIAL WALKERS , HILLBILLY WALKERS AND SSH

The WOD consisted of

1.MERKINS, FLUTTERS, SQUATS

2. WIDE ARM MERKINS, LBC, MOUNTAIN CLIMBERS

3. DIAMOND MERKINS, BB SITUPS, CALF RAISES

4. CAROLINA DD, AMERICAN HAMMERS, BOX CUTTERS

We would do a card then run from the awning at NaFo to the stadium stop sign and back. We started at 20 reps per exercise then 15 then 10 . We were able to complete 2and 1/2 rounds before time ran out.

We ended with COT

Thank you Kaiser for the opportunity to lead

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3/16 at ROF

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There were 8 boot campers and 2 runners at ROF on this cool morning.  Started off with a disclaimer then got in some stretching with upward & downward dog and SSH.

Went into my version of 21s with 21 merkins (single count) and 21 Big Boys.  The next round was 18 & 18 going down by 3’s until we got to 3 and 3.  Little bit of mumble chatter, but the Q kept count so no extra reps were done.

From there we moseyed over to the pull up bars and each grabbed a Cindy.  We walked those to the bottom of the hill and the PAX awaited instructions.

Here we would do 11’s with 2 exercises at the bottom and top.  At the bottom of the hill we did curls with the Cindy and squats (holding the cindy overhead), then run to the top/pull up bars and do pull ups and knees to chest.

On the last rep I instructed the PAX to grab their Cindy (most got through the full set) and we headed back to COT.  I realized we still had a little time so we got in some Mary and the runners joined us for COT.

Thanks @kaiser for the opportunity to lead!

 

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