Field work at The Coop

15 HIM showed up to The Coop ready to put in work on this muggy October morning.  YHC hadn’t been to this AO in quite some time and I was excited to be back.  Off we went to the practice field.  Circle up at the 50.

COP:

WM x 10

SSH x 30

Merkins x 10

Peter Parkers x 15

Parker Peters x 15

Mosey to the goal line…

The Thang:

Round 1:

Lunge walk to the 50 stopping at every 10 for 10 squats.

Reverse lunge the last 50 and stop at every 10 for 10 monkey humpers

Suicides 20, 40, 40, 20

Round 2:

Bear crawl to the 50 and stop at every 10 for 10 merkins.

Crab walk the last 50 and stop at every 10 for 10 dips

Round 3:

Reverse bear crawl to the 50 and stop at every 10 for 5 merkins.

Reverse crab walk to the 50 and stop at every 10 for 10 dips.

Round 4:

Partner up…size matters

Partner 1 carry partner 2 to the 50 with 5 squats at every 10.  Switch and finish to the goal line.

Suicides 20,40,40,20,Goal

Mosey back to COT for 5 min of mary.

COT:

Prayers for baby’s on the way, world peace and those recovering from natural disasters.

Great to be back at a great AO with a great group of HIM.

Thanks for the opportunity Sugar Bug.

Until next time…

Seacrest, OUT!

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A #MALTZ without Lightning

IMG_3308

Conditions clear and 55 degree

Disclaimer

Warmup-O-rama

Event Info:     A memorial workout event/salute to those who have been KIA

Because @F3TheFort our common belief is that all US KIA deserve our gratitude and tribute.

2016 Heroes:    MSGT Michael Meltz USAF – KIA 3/23/03 (Long Island, NY)

Cpl. Christopher Ebert USMC – KIA 9/17/07 (Mooresboro, NC)

Lance Cpl. Travis A. Fox – KIA 10/30/04 (Cowpens, SC)

 

Friday 10/6/2017 Friday 0515 Maltz Challenge

NAFO HS USMCJROTC

1400 A O Jones Blvd

Fort Mill, SC 29715

 

@F3theFort Maltz exercises are (self timed):

  1.        400 meter run (1 lap around track)
  2.        50 pull-ups (consecutive = don’t leave station until complete)
  3.        Partner carry football field
  4.        50 dips
  5.        100 push-ups
  6.        50 knees to elbows
  7.        100 Sit-ups
  8.        400 meter run (1 lap around track)

Encourage your brothers as they finish…

COT & BOM / Prayer or Praise

More info at www.maltzchallenge.com

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sauerkrautless Tomahawk

Conditions were cool and clear and 55 degrees

Disclaimer was missed…Q forgot his watch…felt out of sorts…

Started with a COP warmup-o-rama…scratch that…

We did a series of exercises to loosen my back up back and forth across the parking lot

Weave in a bunch of kettlebell exercises throughout

ABLAB and stretches until 0602

COT/Prayer or Praise/BOM

NMM

I got home after waking myself up in strong F3 fashion to see the tragic news in Las Vegas…seems like just a waste…and how quickly a day and your outlook can change, reminds me that the devil is always playing his game, God is always smarter for He is the Creator and the devil is a creature…but give the devil his due because he knows how to divide us…with anthems, race, pride, gun control, and mostly our lack of faith in a true God….

#TAP

AYE!

CSPAN

 

 

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The Jock (week#2)

Combo @F3TheFort & @F3RockHill bootcamp style workout at the BMX track

Disclaimer

warmup-o-rama

Board of pain style #AMRAP with lots of parking lot running and 10 of the following at every corner

Seal Jacks

Flutters

Merkins

Humpers

Flying Squirrels

SSH

Squat

CDD

LBC

Mountain Climbers

partnerup with someone you don’t know for 10 minutes, and followed up by 25 minutes of #UvsU

COT/Prayer or Praise/ BOM

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A Res-Q for Birdcage, at the Coop.

Res-Q: When a Pax is down (IR, or emergency DR trip, or whatever) and another Pax meets the call for help and jumps in last minute to Q for him.

Birdcage thought it would be a great idea to play soccer (futból) on Saturday with his co-workers. Soccer is a smaller, more nimble man’s game as it turns out, and he jacked up his knee/ankle, so he reached out and I took the Q. It’s been a while, but it’s like riding a bike… a painful, burpee and pull-up filled bike… That’s a terrible bike. You shouldn’t buy it. It’s probably very expensive for one thing, and why would you want a bike that caused you that much pain? Plus, no WAY are you winning that sprint triathlon you signed up for with a bike like that… It’s basically useless… you’re an idiot.

0515, disclaimer, then off we go…
Warm it up Kris… I’m about to…
Circle around the main lot to the Band Practice Field
– Windmills x 10
– IW x 10
Cross the band practice field and weave around the drop off lane to the roundabout
– Richard Simmons x 15
– Moroccan Nightclubs x 15
Mosey to back parking lot
– Merkins x 20
– CDD x 20
Mosey to behind dumpsters
– Squats x 25
– SSH x 25
Mosey to pull-up bars, and now the fun begins… (that was a mile, btw)
Partner up, size always matters.
There will be an exercise at the top and at the bottom of the hill. There will be a different method of travel up the hill each time.

ROUND 1:
– Each partner does 15 pull-ups (if one is waiting, it’s people’s chair)
– Run down the hill
– 30 Flutters (partner cadence)
– Wheelbarrow back up the hill (switch as needed)
ROUND 2:
– Each partner does 15 idiot partner pull-ups*
– Run down the hill
– Rosalita x 20 (partner cadence)
– Wheelbarrow up (switch as needed)
ROUND 3:
– Each partner does 10 burpee pull-ups (if one is waiting, it’s people’s chair)
– Run down the hill
– LBCs x 20 (partner cadence)
– Bear crawl up the hill
ROUND 4:
– Each partner does 15 idiot partner pull-ups or 10 negative pull-ups
– Run down the hill
– Dying Cockroach x 15 (partner cadence)
– Backwards bear crawl up the hill (or just run if we are too smoked)

Then we did a little Mary by the pull-up bars until it was time for an all-out sprint back to COT.

NMM:
As always, it was a pleasure to lead. I’ve started ending all my Q’s with an AYG back to COT. Bones (Tunis Hunt from LKW) quoted someone as saying, “When your mind thinks you are done, you have 40% left (or you are only 40% done, or something like that). The point is, all of the times that you think that you just can’t hold on anymore, you can’t push any further, you can’t withstand any longer, the fact of the matter is, there is more in the tank. Make it happen out there, men…

Helmet, out.

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