Tag: Tesh

No Naked PAX is a Good Thing!

Leave a comment

5:15am – Welcome, no FNG’s, disclaimer was said. Carry KBs over to fire pit/circle area.

WARMUP:
– Mosey – loop around the parking lot
– 20 SSH, 11 Imperial Walkers, 10 Hillbilly Walkers, 10 Moroccan Night Clubs

THE THANG: 5 Burpees OYO then run across parking lot. 5 Burpees OYO and run back. Pax partner up. Pax1 does exercise while Pax2 runs a lap around the parking lot.

– Merks / Run Lap
– Curls / Run Lap
– Squat Thrusters / Run Lap

5 Burpees then run across lot. 5 Burpees then run back.

– Flutters* / Run Lap
– Box Cutters* / Run Lap
– Hello Dollys* / Run Lap
*holding up KB (or chest press if so inclined)

5 Burpees then run across lot. 5 Burpees then run back.

– LBC’s / Run Lap
– American Hammers / Run Lap
– Bent Rows (or Lawnmowers, alternating) / Run Lap
– KB Swings / Run Lap
– Chest Press / Run Lap

Back to COT. It was 6:02am, I believe.

MARY: None

ANNOUNCEMENTS: Read your newsletter. Lots of 2nd & 3rd F events coming up.

COT: Prayers for Anchorman’s father, for all the prayers unspoken, and for the family of one of our late F3 brothers – Jared Cacciola (F3-Ex Lax) who passed yesterday.

TClap |
0

Freeze warning

Leave a comment

WARMUP: A jog down the hill for some COP. Tesh was shirtless.
THE THANG: after running back to our bells, a four corner AMRAP session ensued. 8 minutes for as many rounds as possible of the following:

Corner 1 – 5 manmakers 10 merkins on the bell 15 swings and 20 tricep extensions

Corner 2 – 5 burpees, 10 goblet squats, 15 swings, 20 curls

Corner 3 – 5 manmakers, 10 lunges, 15 swings, 20 calf raises

Corner 4 – 5 burpees, 10 squats, 15 swings, 20 curls

MARY: had to hustle back at make 0600
ANNOUNCEMENTS: happened
COT: you had to be there.

Thanks 3D for the opportunity. Always an honor to lead.

Cyclops

TClap |
0

Creative Assembly ( Tesh )

Leave a comment

WARMUP: Side Straddle Hops ( 10 ), Diamond Merkins ( 5 ), Front Straddle Hope Seal Jacks ( 10 ), Regular Merkins ( 5 ), Side Straddle Hop Press Jacks ( 10 ), Wide Grip Merkins ( 5 ).

THE THANG:
1 2 3 4
REPS 20 15 12 8 Cardio
Strength KB Hip Swing KB HS Front Raise KB HS FR Press KB HS FR P – Tri-X SSH Press
Core 30 Secs Skull Crunch SitUp SitupBoat SitUpBoat Scissor A Frame Crunch
Strength Chair Hold 1/2 Sumo 1/2 Sumo UpRow 1/2 Sumo UpRow Curl High Knee Jaw Breaker
Core 30 Secs Plank Hold 1 arm PetPark – L 1 arm PetPark – R SuperMan ISO MTN Climbers
Strength 1 arm Supin Row – L 1 arm Supin Row – R Shrug ScapTrap Side Lunge Bus Driver

MARY: I forget what this is, loopy lexicon!

ANNOUNCEMENTS: F3 on Good Morning America today at 1pm EST, Bourbon Tasting, Bourbon Trail Race in May.

COT: Prayers for Lookouts son’s shoulder surgery and seizures, Prayers for 3d’s Mother’s Knee Surgery, Praise for Uhaul’s family chemo recovery.

TClap |
0

Band Camp Tabata Kettle Bell WO

Leave a comment

WARMUP: Started the Motivator, but Pax were unruly and we stopped after 5.
THE THANG:
Tabata 40/20
Performed 2 rounds of each row below before moving to the next exercises.
Burpee jump over / over shoulder toss
Chest press / overheads
Squats with sandbag / deadlift
Curls / triceps
Lawn mower / upright rows
Swings / front pat raises
LBC / leg raises
Bulgarian Split Squats / Calf raises

Since we didn’t finish the rest of the motivator we had about 5 minutes left so we finished with the following

2 Broadway Burpees – ask BOB and training wheels
10 curls
10 squats

Repeat until 6:00

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Running EMOM

Leave a comment

Warmup: (not really a thing today)

Had the PAX Line up behind me for a 14:00 minute running EMOM. We would move Indian-Run style  up to 160 but every minute on the minute we would stop and do :

1 burpee
2 BBS
4 HR Merkins.

We got a little over a mile and at the end we all had done 14 burpees 28 BBS and 56 HR Merkins.

We took a brief break to do some Windmills IC Then began Round 2  (the run back)

Same exercises and rep count as before but one twist. When we got over by the nice new parking lot by the Tega Cay Pediatric Dentistry we changed it from an Indian Run to an Indian Bear Crawl.

We did this for about 4-5 minutes and then switched back to the run.

We finished the 2nd round right around the sign for the Elementary school. Tally was 28 total burpees, 56 BBS, 112 HR Merkins with over 2 miles in running.

Staying in front of the sign by the elementary school with over 10 minutes to go we decided to:

14 LBCs IC
14 Flutters IC
Recovery Lap
14 Merkins IC
28 Low Slow Squats
Recovery Lap

4 Minute EMOM
7 Burpees each minute.

So for those wondering the “Stg. Major Workout in a pure form is :

1 Mile Run
28 Burpees
1 Mile Run
28 Burpees
56 BBS
1 Mile Run
28 Burpees
56 BBS
112 HR Merkins
400 m lap.

I modified todays workout due to the 45 minutes timeframe and because I wanted to try out the running EMOM. It was a crowd pleaser!

Thanks for the opportunity to Lead!

Until Next Time!

TClap |
0

Mucho Chesto

Leave a comment

WARMUP: mosey with toy soldiers and karaoke. Then SSH, windmills, mini mucho chesto and Peter Parker’s
THE THANG: 20 air squats with ass in grass, 25 chest press, 20 KB Squats, 20 shoulder press, 20 split squats, 20 skull crushers. Take a lap. Every Minute on the Minute (EMOM): 11 merkins for 10 minutes. Take a lap. 20 air squats with ass in grass, 25 chest press, 20 KB Squats, 20 shoulder press, 20 split squats, 20 skull crushers. End with Airborne’s Hip Exercises
MARY:
ANNOUNCEMENTS: trash pickup moved to 10/8
COT:

TClap |
0

War eagle swoops down to attack the liger

Leave a comment

WARMUP: yes…ran up the hill by the football stadium for SSH, windmills, merkins, Moroccan night clubs, squats, and some stretching of the shoulders.
THE THANG: deck of cards was the game. Every 6 cards we ran about 100 yards and back. And let’s just say the exercises didn’t line up so well with the cards.
Diamonds: 2-7 were merkin with a KB pull; 8-A (fan favorite) we’re man makers
Spades: 2-7 lunges with bell; 8-A squat thrusters
Clubs: 2-7 flutter with a press; 8-A American hammers
Hearts: 2-7 curls; 8-A KB swings
MARY: nada
ANNOUNCEMENTS: 10 year coming up
COT: prayers for YHC’s M for job offer (which she got the next day), health for friends and families, schools and kids

TClap |
0

Don’t Call it a Comeback

Leave a comment

14 HIMs gathered with YHC on this cool morning at the Armory to celebrate a return to a KB workout for me. Some came to celebrate, some came to ridicule and some were just curious. Nonetheless, I was prepared with a Weinke and ready to get after it and get better.

The Thang

Uhaul started the music with a request for 80’s rap. Some glorious songs were played. Thanks Uhaul!

Mosey to the other side of the parking lot

COP

SSH x 20
MNC x 10
IW x 10
Hillbillies x 10
Mtn climbers x 10
Windmills x 10
Mixed in Burpee ladder to 5 throughout

Mosey back to the KBs and Partner up

Tabata workout for 1 minute

Partner 1 does exercise while Partner 2 rests then switch

Round 1
KB swings/Military Press
Goblet squats/Lunge w Exchange
Merkins/Bench press
SSH/SSH
Take a lap

Round 2
Switch exercises
Take a lap

Round 3
Curls/Triceps
Bent over rows/CDD
Jump squats/bombjacks
Mtn Climbers/Plank jacks
Take a lap

Round 4
Switch exercises

Round 5
Redo Round 1 since YHC messed it up

1 minute of Mary

YHC got off to a slow start with the Q and added 30 seconds to the Tabata to ensure each Pax got 3 rounds. Will do better next time

Moleskin
– Prayers for Dave and Marianne from Jwow
– Anniversaries this week for Dojo and Maximus
-Patience for Bonsai dealing with teen girls
-Respectable birthday for Santini
– Praise for Emma back at dance

Shoutouts
– Jwow gave me a KB. Thanks buddy!
– Dojo is someone who is accelerating. Keep up the great work!

TClap |
0