10 PA
Pick your poison. Name the exercise for the group while you run to said point and back.
Circle up. Now, do your own exercise 100 times. Look to your right, do theirs 50 times. Look left, do theirs 50 times.
Dora. Partner up. – 100 deadlifts, 200 upright rows, 300 curls
COT
After rescheduling this too many times due to conflicts, able to finally Q at this fine establishment. Special guest Partnerwork who’s kind of a big deal showed up. Gave the obligatory disclosure and we were off.
To get the blood flowing, began with a kettle bell mosey down to the lower entrance of the football field.
Warm up IN cadence:
Quick recovery and Partnerwork opened the gates with the keys to the castle. Questions about a random tire placed by gate arose but was ignored.
The Thang
Line up at the goal line to explain the objective. Carry your kettlebell every 10 yards and execute number of corresponding reps to the end zone. Cyclops pointed out this is a reverse pyramid.
Checking time, needed to call a few audibles.
Lined up on goal line for next field round.
Quarter Pounder
With time running out, decided to head back to COT but with a bonus. Inspired by Geronimo’s Q at Laces In, decided we should Indian run with our kettle bells with leader also carrying tire. It was met with enthusiasm.
Reached COT with a few minutes to spare, MARY Ab workouts in cadence until time.
Announcements: Thanksgiving convergence, Christmas party
Prayers/Praises: health, unspokens, upcoming travel
Thanks to Partnerwork for the field access , 3D for the opportunity, and the wisdom of other PAX for this junior Q.
Observations: 7 #HIM put up a strong Q at the Snake Pit today. It was a beautiful brisk morning. The Pax tried to keep up with Scrum the whole time. He was flying! Uhual brought tunes to keep our minds off of the pain.
The Thang:
WMs (15x), SSHs (20x), IWs (20x), Mountain Climbers (15x), Slow Sumo Squats (15x), LBCs (15x)
The Kettlebell Board of Pain:
Moleskin:
God has invested power in each of us. An example of God’s investment of power in man is when Peter healed the lame beggar in Acts 3. To make this miracle happen, Peter had to build a relationship with God, hear God’s calling and practice an act of obedience.
Do you know what power or spiritual gift God gave you? If so, what are you doing with your power?
We may not all be miracle makers. However, sometimes your obedience can help God’s victory.
Peace,
Deacon
4 lonely PAX braved the forecasted rains to pick up and set down heavy things at #TheSnakePit this week.
With a slight sprinkle in the air the workout began with some warmup and a mosey down the hill. Once at the bottom of the hill our fearless leader let us know that we would not only be picking up and putting down heavy things, we would also be running up and down the hill. Repeatedly. Over. And. Over. And. Over.
Exercises included the following:
Probably some other stuff, but it was at this point that we nearly got recycled… disaster averted and all safely returned to COT.
Upon pulling away after the Ball of Man the heavens opened and the rains arrived.
It was a misty morning at The Snake Pit as 10 Iron Slingers and 3 Runners decided to brave the elements and get better! Quick disclaimer and we were off.
Moseyed over to the next parking lot for some warmups:
Moseyed over to the hill for some partner work. Partner 1 left their bell and the top of the hill and we all ran to the bottom of the hill together.
The Thang: Partner 1 was the timer and ran to the top of the hill to do a certain number of reps with the bell while partner two did a bell exercise at the bottom of the hill. When partner 1 made it back down the hill then flip flop with partner.
Did a quick round of suicides up the hill. We did five burpees and the first light and 10 burpees at the second light, then ran back down the hill.
We grabbed our bells and Moseyed back to the parking lot near COT.
We had some time left so I introduced the “Wheel of Man Makers” (patent pending). This was a real crowd pleaser. The idea was to do 3 Man Makers at your bell and then rotate right to the bell next to you, and do 3 more. We went all the way around the wheel until we ended up back at our own bell. There were 10 PAX so do the math. .
Circled up for 6 minutes of Mary to end it off.
Back to COT for prayers and praises.
JWOW OUT!
The gloom was upon us as we watched our former brothers @F3_Polaroid and @birdcage_f3 ran away out of unadulterated fear and loathing to find a safer path known as Whites Road…
A custom playlist was created for this one, along with fully laminated and Snake Pit logo’d work out stations, as per usual for a UHaul led workout.
The PAX arrived once again to the rockish crooning of Bob Seger’s Like a Rock to put us in the mood for strong, unbothered by responsibility, handsome younger versions of ourselves that probably never existed outside of our own Sad Clown younger selves, but I digress…
Warm ups were had by all while Maroon 5 played us a Wake Up Call so we could limber up for the pain stations which would be 3 in number to allow for a rotational situation… Two groups of 3 and one group of 2 would cycle through…
Station
Name O Rama included a strange outburst from @hunteregnor that you should watch…
Announcements, Praises and Prayers were shared by all…
https://twitter.com/F3_UHaul/status/1186954000463212544?s=20
I love watching the video from this workout. Everybody’s beat. Uhaul can’t remember the date, Drone forgot how name-o-rama works, and a lot of sweat dripping.
I started us off with a mosey around the big block. Once we got past the school we stopped at every light pole and did an exercise. Some SSH, some Squats, Some Merkins…the basic warmup moves. Once we got back to the parking lot (.5 miles later!) we circled up and did some moves while 1 pax jumped off to do the battle rope. We used this pax as our timer. They were to give it their all for as long as they could go while the others did an exercise. 1st up was Curls, then Overhead Tricep Extensions, then Goblet Squats, then I forgot what they did while I was on the battle rope.
Next up we did a round of Kettlebell Swings. 30 seconds and then move the the left to swing somebody else’s bell. Bells ranged from 10lbs to 30lbs.
After the Swings we played a little game of Pass the Dutchie. I don’t know why it’s called that but I think that’s what Assassin always called it back in his Armory days. You sit and pass the the bell clockwise for a minute and then reverse the course. Again, bells ranging from 10-30lbs.
We did some Lunge Walks (with the bell) and some Sprints (without the bell). We did some more Overhead Tricep Extensions and we did some more Curls. We also ran a few more small loops. We totaled 1.32 miles which is probably more than expected for a KB site but the pax rocked it out! We ended with C.O.T. and we prayed.
YHC was honored to be asked by 3D to Q out East and, based on the calendar, an inaugural Q for the Fort’s newest kettle bell AO. It required a separate trip to get familiar with the grounds, but a quick scan of the A/O left YHC with lots of options and, fortunately, a great group of HIMs gathered to launch the Snake Pit. After disclaimers were put forth and JWOW came in hot, we moseyed off around the parking lot, without the bells.
COP – Corner #1 – low slow squats x15
Corner #2 – Side Straddle Hops x 20
Corner #3 – Imperial Walker x 15, People’s Chair hold with Moroccan night clubs x 15 and a 10-count hold
Stadium entrance – Merkins x 10, salutations right and left, 6-inch hold with a 10-count
PAX grabbed their bells and moseyed into the stadium, down to the field for a partner pyramid.
In any adversity or challenge we face in life, going through it with others helps ensure we come out stronger on the other side. In the spirit of working through a challenge (and because partner work was notably present), we did, well, partner work.
While partner 1 began the exercises at the goal line, partner 2 ran to the 50 yard line and back and picked up the exercises where partner 1 left off. Exercises built on one another a la pearls on a string, to the mid point anyway.
10 goblet squats
10 goblet squats, 20 hammer curls
10 goblet squats, 20 hammer curls, 30 tricep extensions
10 goblet squats, 20 hammer curls, 30 tricep extensions, 40 American hammers (w/bell)
10 goblet squats, 20 hammer curls, 30 tricep extensions, 40 American hammers (w/bell), 50 swings
50 swings, 40 American hammers (w/bell), 30 tricep extensions, 20 hammer curls, 10 goblet squats
40 American hammers (w/bell), 30 tricep extensions, 20 hammer curls, 10 goblet squats
30 tricep extensions, 20 hammer curls, 10 goblet squats
20 hammer curls, 10 goblet squats
10 goblet squats
Once all were finished (PAX planked or did LBC’s if they finished before the 6), we moseyed with bells to the flag for a pledge of allegiance and did 30 flutters with the KB press
Mosey out of the stadium back to the lot for the start of a partner DORA – 50 swings and 100 hammer curls. Partner 1 started the exercises while partner 2 ran to specified landmarks and back, and vice versa.
With no time left to get to 150 and 200 on the DORA, we moseyed back to COT for: 20 flutters with the KB press and 15 LBC’s with the bell. At that point, it was 0600 and work was complete.
Announcements were made, prayers and praises were offered and YHC led us out.
Special thoughts are with Alright Alright Alright as his ankle heals.
Thanks to 3D for the opportunity to lead the inaugural workout and launch of the Snake Pit and to have the privilege of getting better in the presence of many HIMs.
Honored,
Cyclops
8 PAX gathered in the gloom. Grateful to Q on 9/11.
Warm up:
– Lap
– SSH in cadence
– Shoulder Taps in cadence
– Mountain Climbers in cadence
– Peter Parkers in cadence
– Downdog –> Honeymooner
– Hip stretch (Lizard Pose)
Thang:
– I don’t usually lead much with music, but asked Uhaul to bring his speaker. We setup for an 8 min round of Tabata set to music that had been altered in tempo to fit evenly with the 20 seconds on and 10 seconds of rest.
– First 8 min
20 seconds Swings
20 seconds Squat with single arm overhead press
Mosey
– Al Gore, while we went around and mentioned where we were 9/11/2001
– Little John was in his mom’s womb. It’s important to remember that every student in public school right now has no memory of 9/11. And very few University students do.
Back the the Thang:
– 20 second Swings
– 20 second Snatch
– modified to 20 second curls in the last 4 min
COT
Remember that F3 is open to ALL men. No matter how you feel about everything that has happened after 9/11, we can be united in 5 core principles on a daily basis in the gloom.
Honored to lead
– Band Camp dismissed
Since becoming the Site Q at The Coop YHC has been missing The Tomahawk. Luckily, 3D was gracious enough to swap AO’s for a day. Needless to say I was pretty excited.
10 PAX showed up 10 minutes early so we had some good mumble chatter in the darkness that is The Tomahawk parking lot. A few PAX snuck in as the clock struck 0515 and the disclaimer was disclaimed.
Mosey 400M without gear.
COP
SSH x 42 at different tempos
Tappy Taps x 10
Low slow squat x 15
Al gores hold 30 seconds
While holding Al Gore discussed isolation and how it is terrible for men like us. Explained the shield lock and how being surrounded by like minded men who want to accelerate will hold you to a higher standard.
Merkins x 15
Downward dog
Honey mooner
Side plank left arm/leg high
Flap jack
Low six inch hold
Discussed isolation further in depth and explained how when we are alone we are more prone to attacks from the enemy.
Mosey to back side of school to discover a beautiful piece of 1×12 with fresh weinke written all over it.
Weinke
Partner BOP w Light Pole Suicides
Partners will work toward the below exercises together. While one pumps the iron the other runs out and back to one of the five light poles down the backside of DBES. Partner one hits pole 1, swap, partner 2 hits pole 2, and so forth out to the farthest pole and back. Repeat until completing the BOP.
100 curls each arm
200 Swings
200 Tri Extensions
200 Goblet Squats
200 American Hammers
200 LBC’s
(This BOP may or may not have come from a prior workout at The Tomahawk).
We made it to the American Hammers as a group… then had to head back to COT. YHC had a BONUS on the backside of the board. That will have to happen another day. Maybe at The Armory on September 9… maybe…
In all, we got about 2.5 miles of running in. Not bad for a gear workout!
Got back to COT and had one minute to knock out some flutters with press x 16 (4 count).
Name a Rama
Announcements:
Shovel flag hand off at Footloose tomorrow.
Invergence is 9/6 at Rush Pavilion @ 1800. Sign up to bring some deliciousness.
Convergence is 9/7 at WEP @ 0630.
Bobber on VQ at WEP this Saturday @ 0630.
Prayers/Praises
PAX in isolation, either on IR or in a dark place. Reach out to them.
Cancer. It’s seemingly everywhere.
New ventures for Training Wheels.
Family members with mental illness, and those who care so much about them.
Thanks 3D for the creative opportunity to lead at a different AO than my own site. Had a blast meeting some of the newer PAX.
Punch List out.