What do all these numbers mean?!?

2023-05-26Leave a comment

QIC: Peach Stand
When: 2023-05-26
Pax: Bass-o-matic, Cousin Eddie, Cyclops, Destiny, Dilbert, Flounder, Fogerty, oldbay, Peach Stand, Pusher, Rebel, Short Sale, Spinner (Derrick Dominey), Twister, Weezer
Posted In: Slow Burn

WARMUP: SSH, slooooow windmills, produce pickers, imp walkers, hillbilly walkers, mountain climbers – generally a bakers dozen of each

We also ran around lowes for some dips
THE THANG: AMRAP: one minute of work with 30 secs of recovery of the following: shoulder taps, big bois, squats, hand release merkins, American hammers, monkey humpers – record your count with chalk

Repeat

Added 10 secs to each exercise for third round with goal of pushing to beat your highest count from the previous 2 rounds
MARY: ran out of time
ANNOUNCEMENTS: Murph, konvergence for Kenya, boss Hogg send off – possibly others – see news letter
COT: prayers and praises for grads

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38’s truckload of pain

2022-10-10Leave a comment

QIC: 38 Special
When: 2022-10-10
Pax: 38 Special, Bitcoin, Bones, Cobra Kai, Cohiba, Cubbie, F3DaVinci, fishstix, Gekko, JWOW, LookOut, NakedAndAfraid, Spinner (Derrick Dominey), Sugar Daddy, Tesh
Posted In: The Armory

WARMUP: SSH, cherry pickin’, imperial walker
THE THANG: mosey over to pain town where pain stations have been prepared.
1. Electric slide with 100lb sand bag (and two 12lb black iron pipes wrapped in duct tape). Each man grabs a side and side squat to the left/right)
2. Swings
3. Brick merkins (hands on pavers. Pavers are flat, on their side, or on the end)
4. Goblet Squats
5. Calf Raises (on 2×6’s)
6. Woodcutter
7. Step ups with weight (22″, 24″ or 30″)
Backup pain stations were not necessary as 15 PAX showed up.

The tabata app was set to 50s work, 20 seconds rest, 8 cycles, 60s between rounds. PAX paired up and worked together. After 8 cycles drop your weight and do a lap around the parking lot.
MARY: Hold your bell over your head, stand on each foot for 10s
ANNOUNCEMENTS: Things to shoot, things to drink. Shower Curtain is looking for coats tomorrow.
COT: Praises and prayers offered up

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bells with the boys!!!

2022-10-04Leave a comment

QIC: shower curtain
When: 2022-10-03
Pax: 38 Special, 3D, Assassin, B.O.B., Band Camp, Battle Bot, Cousin Eddie, Dojo, Drop Thrill, Gekko, Hardwood, Joe Lyons (F3 Long Duck), JWOW, LookOut, Peabody, Router, Ruby Slippers, Shady, Shower Curtain, Spinner (Derrick Dominey), Tesh, Uhaul, Walker
Posted In: The Armory

WARMUP: CHERRY PICKERS, windmill, side straddle hop
THE THANG: Goblet clean X10 each arm
Goblet squat low and slow x10
Bent over row x10 each arm
Murder bunny 10 meters and return
Turkish get up .25….. x10 each side
American hammer way too fast for those with something heavy x15
Lunge walk with a pass thru…. 10 meters there 10 meters back
Plank drag x10 on each arm.
Shower curtain slide… 10 meters there 10 meters back
Trade your weight with another pax Rinse and repeat

MARY: @battlebot asked me to q in the ambulance,
@hardwood was confused from the start,
@longduck paid for coffee
@showercurtain wrote his first backblast
Everybody had something to say and plenty to do!

ANNOUNCEMENTS: Read your newsletter!!!
COT: No prayer requests. Praise to the good Lord for giving us another day!

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Quads of Fire

2022-09-28Leave a comment

QIC: BONES
When: 2022-09-27
Pax: Bones, Drop Thrill, Photobomb, Spinner (Derrick Dominey), Tater, Triple Lindy
Posted In: The Ballroom

WARMUP:
Quick Disclaimer on ignorance of site and the need for direction we moseyed around the immediate parking lot.
Windmills
Slow Low Squat
Moroccan Night Clubs
Peter Parker
Freddie Mercury
Seal Jacks
THE THANG:
“Spotted” a hill so we decided to use it
11’s (Merkins & Squats)
Merkin on bottom…..Backward Run (NUR) up the hill….Squat
*After Quads were burning we made another trip up the hill to the benches at front of school.
Dips (25 count)
Step ups (10 in Cadence….10 each leg)
Urkins (10)
Moseyed to Parking Lot for “Lazy Dora”
100 Merkins, 200 Squats, 300 Flutters
Merkins: Partner 1 did 10 Merkins while Partner 2 held plank: Repeat until 100
Squats: Partner 1 did 20 Squats while Partner 2 held Al Gore: Repeat until 200
Flutters: Partner 1 did 30 Flutters while Partner 2 held 6 inches: Repeat until 300
Calf Raises (25) OYO
Used lines on Parking lot as markers:
Advance 2 lines with lunges and then 3 Flying Squirrels
Return to start: Butt Kickers
High Knees
Karaoke (x2)

MARY:
SSH
LBCs
Roselita
Hello Dolly
ANNOUNCEMENTS:
Shoes for Kenya
Bethel Men’s
COT:
Prayers for students and teachers, healing, doctor’s discernment. Praises for Triple Lindy’s wife’s first wedding officiating.

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Salsa & Merengue Class

2022-09-13Leave a comment

QIC: Cohiba
When: 2022-09-13
Pax: Cohiba, oldbay, Spinner (Derrick Dominey), Triple Lindy
Posted In: The Ballroom

WARMUP: SSH, Windmills, Cherry Pickers, (5) Burpees OYO
THE THANG: At Benchwork doing Derkins, Dips, and I-Merkins; Wall Workout doing Balls to the wall and Seated Chair with Merkins; On the football field, started at goal and did a type of transportation to the 10 yard line doing Shoulder Taps, 20 yard line doing Plank Jacks, and 30 yard line doing LBCS. Three rounds were done with the transportation as Bear Crawls, Lunges, and finally Crab Walks; 11s at the Basketball Court doing Pete Parkers and Dips.
MARY: Flutters, Box Cutters, American Hammers, Hello Dollies
ANNOUNCEMENTS: 10-Year Anniversary Events and Blood Drive
COT: FMHS Student & Faculty Safety, Spinner’s friend with Cancer on Side of Neck, and Shower Curtain health progress

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Swing it like it’s hot

2022-09-12Leave a comment

QIC: Bitcoin
When: 2022-09-12
Pax: Assassin, B.O.B., Battle Bot, Beaker, Bitcoin, Bonsai, Mark Nestel, Peabody, Quack Attack, Sasquatch, Spinner (Derrick Dominey), SugarBug, Tesh, training_wheels, Uhaul
Posted In: The Armory

WARMUP:
Mosey
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Curls x2 sets
Triceps x2 sets
Run
Plank

Kettlebell Touch x2 sets
Deadlift x2 sets
Manmakers
Run
Plank

Squats x2 sets
Swings x2 sets
Lawnmower Pull (Right & Left) x2 sets each
Manmakers
Run
Plank

Chest Press
LBCs
Run
Manmakers
Plank

Around the Body
Around the Leg – Number 8
Run
Plank

MARY:
Freddie Mercury
Protractor
Elbow Plank

ANNOUNCEMENTS: Upcoming activities reminders also in newsletter

COT: Prayers for health for family and friends dealing with medical issues.

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Dancing with heavy things

2022-09-07Leave a comment

QIC: Triple Lindy
When: 2022-09-06
Pax: Cyclops, f3_hassellhoff, Kcop, Ölaf, Spinner (Derrick Dominey), Triple Lindy
Posted In: The Ballroom

WARMUP: Spinner – SSH IC, Moroccan Night club, some other stuff
THE THANG: mosey to the rock pile
Curls
Overhead presses
Some other stuff
Replace the rocks

Mosey next to the field for some Dora

Mosey to the front of bleachers. Find a KB.
Debut offset merkins pass the bell on the left hand side

Mosey to entrance shack
Die of pain and dips

Mosey to COT
MARY:
ANNOUNCEMENTS: READ THE NEWSLETTER
COT:

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Bell repeats

2022-08-29Leave a comment

QIC: Mainframe
When: 2022-08-29
Pax: Anchorman, B.O.B., Backdraft, Battle Bot, Beaker, Cheddah, F3DaVinci, JWOW, Mainframe, Mark Nestel, NakedAndAfraid, Quack Attack, Sasquatch, SkateOrDie, Spinner (Derrick Dominey), Tesh
Posted In: The Armory

WARMUP: Mosey for a short lap then circle up for SSHs, Windmills, Low slow squats, Merkins, and Hillbilly Walkers.
THE THANG: I’m a big fan of simple yet difficult. So I stole some things from rucking and repurposed them.
First thing was 15 min AMRAP of the following 3 things:
15-High pulls, 15-Swings, and 15-Overhead squats.
Not going to lie, I thought we were close to time and then looked at watch and it said 7 minutes. Finished up then moved over to far parking lot.
Buy-in=4 line suicide with 5 bombjacks at each line
8 rounds of the following:
5 Burpees
8 Curls
8 Triceps
8 Mountain Climbers
8 Merkins w/bell pull thru
We got through about 5 rounds before time was running short. So finished up with run across lot for 10 bombjacks then grab the bells and head back to COT.
Finished with 10 bell overhead big boys and 10 flutters.

I definitely don’t do kettlebell workouts enough. I need to do a better job of working it into my rotation. I also need to be better prepared. I thought Uhual would bring some music but he didn’t show this morning. So the PAX made up for it in mumblechatter. I appreciate all the PAX coming out this morning and Battle-bot for the Q opportunity.

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Ancient History

2022-08-19Leave a comment

QIC: Esso
When: 2022-08-08
Pax: Airborne, Battle Bot, Beaker, Cheddah, Dojo, Esso, F3DaVinci, Spinner (Derrick Dominey), Sprocket, SugarBug, Wegmans
Posted In: The Armory

Who knows? This is Band Camp submitting a backblast for Esso (because 4 minutes was too much time for the man to spend….?)

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What is this way?

2022-08-19Leave a comment

QIC: Shady
When: 2022-08-16
Pax: Bass-o-matic, Boss Hogg, JWOW, oldbay, Senator Tressel, Shady, Spinner (Derrick Dominey), Triple Lindy
Posted In: The Ballroom

WARMUP: started with the classic SSH, cherry pickers, merkins, low slow squats, finished with some hamstring and back stretching (which was amazing)
THE THANG: Pearls on a string theme where we ran all over “campus” to different waypoints to do the exercises below…adding a new exercise per stop…start with 10 merkins, next stop 10 merkins + 15 squats…and so on. Once we got to 30, we did 30 again and back down dropping the highest rep exercise at each stop.
– 10 merkins
– 15 squats
– 20 CDD
– 25 flutters
– 30 calf raises

Finished with a starfish / 4 corner. Paired up and went to each 4 corner coming back to the center for 3 burpees. Corners were: 10 wide arm, 10 bomb jacks, 10 jump squats, 10 American hammers.

MARY: circled up and each pax called an exercise.
ANNOUNCEMENTS: lots in the newsletter coming up in September!
COT: prayers for Caroline (Shady’s 2.1 teammate) surgery

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F3 The Fort

Tag: Spinner (Derrick Dominey)

What do all these numbers mean?!?

38’s truckload of pain

bells with the boys!!!

Quads of Fire

Salsa & Merengue Class

Swing it like it’s hot

Dancing with heavy things

Bell repeats

Ancient History

What is this way?