Tag: Shatner

Lots of Hops

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“Finally, my brethren, be strong in the Lord and in the power of His might. Put on the whole armor of God, that ye may be able to stand against the wiles of the devil.” – Ephesians 6:10-11

5 Hard-chargers hit the parking lot at Slow Burn for a workout loosely inspired by training at the Police Academy. In other words, lots of SSHs, pushups and running. Probably more running than I thought it looked like on paper…

From the shovel flag, we moseyed across the parking lot to the far end of the restaurants, and began the SSH warmup. This consisted of a descending-count 4-hop iteration with no scheduled rest.

10 full SSH, 10 half SSH (arms only raise halfway), 10 legs only, 10 straight double hops.

Followed by 9, then 8, then 7, etc. All the way to done. Total of 220 hops made the calf muscles burn good!

After the hops, we circled up for the group workout.

We ended up with about two minutes to mosey back to COT. YHC really enjoyed this workout, thanks to those that showed!

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“Buffet of Awfulness”

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14 HIMs posted at Footloose this cool, dry Thursday morning for a Shatner beatdown. We started with the usual warmup exercises at the shovel flag, and then moseyed to the Church of God parking lot for the OYO main event.

Mumble chatter started immediately when the plan was shared. Anchor Man was super excited to start off with 100 pushups, and coined the phrase “Buffet of Awful.”

We started off with 100 reps of each of the following;

  1. Merkins or CDDs, then run around the church building and over the high stairs.

2. LBC/Hello Dolly, then lap around the church and stairs.

3. Squats/Alt. Lunges, then lap around the church and stairs.

4. Plank Jacks/Shoulder Taps, then lap around the church and stairs.

Repeated the same exercises at 50 reps each round with same lap around the church, and then we moseyed up the hill to the back of First Baptist Church for wall sits. Each of the 14 PAX did a 10-count, and then we moseyed back to the shovel flag for COT.

Thanks Boss Hog for the opportunity to lead at such a great F3 The Fort AO!

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Salty or Sweet, it was all Puddle and nothing but Guppies

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Well, after the leadership of @Pothole I decided to do the difficult thing and run at Footloose…

 

It was difficult, but the PAX all pushed through the pain.  Some saltier, some sweeter.

https://twitter.com/F3_BossHogg/status/1309078563681972224

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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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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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RPG/Varsity Convergence

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It was a beautiful rainy morning. 17 dudes converged under the awning at NaFo. A dozen or so arrived by 05:00 for some Sasquatch Broga. Around 05:20 we started the Varsity Bootcamp. This is usually when the RPG guys would take off running but since it was raining cats and dogs, everybody decided to stay for my beatdown. I appreciated the crowd.

The Warm Up: Broga w/ Sasquatch and then 25 SSH
The Thang: HIIT as follows:
Burpees: 60s
Rest: 45s
Merkins: 45s
Rest: 20s
Squats: 45s
Rest: 20s
LBCs: 60s
Rest: 20s
Mountain Climbers: 45s
Rest: 20s
Bear Crawls: 1 lap around the circle
Rest: 45s
Imperial Walkers: 45s
Rest: 20s
Plank Jacks: 45s
Rest: 20s
Monkey Humpers: 45s
Rest: 20s
SSH: 60s
Rest: 20s
Flutter Kicks: 45s
Rest: 20s
Rosalitas: 45s
Rest: 20s
Alternating Shoulder Taps: 45s
Rest: 20s
Bomb Jacks: 45s
Rest: 20s
60s Intro to the new Site Q Splinter
Rinse and Repeat from the top

I enjoyed this workout more than I thought I would. I love the Seconds app and HIIT style. I encourage the Pax to give it a try for a workout. It’s worth the price to upgrade to the full version.

COT
Shovel Flag Handoff off from Harry Carry to Splinter

I am extremely proud of my good friend Splinter. It took 2.5 years of EH’ing to get him out in the gloom. Now he’s running with the Big Boys 4-5 days each week and responsible for an AO. ‘At a boy Splinter!

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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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Keilbasa Beat down

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10 Swings

Run

Swings, Squats

Run

Swing, Squats, Curl (L/R)

Run

Swings, Squats, Curls, BBS

Run

Swings, Squats, Curls, BBS, Shoulder Press

Run

Squats, Curls, BBS, Shoulder Press

Run

Curls, BBS, Shoulder Press

Run

BBS, Shoulder Press

Run

Shoulder Press

10 min of Mary

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