8 counts to quit

2022-09-20Leave a comment

QIC: Band Camp
When: 2022-09-20
Pax: Assassin, Band Camp, Barkley, Boogie Down, Double D, Escargot, Incoming, Joe Lyons (F3 Long Duck), Jump Shot, Pusher, Rebound, Tesh, Trucker
Posted In: colosseum

WARMUP:
SSH x15
IW x10
HW x10
Slow count merkin x15
Mosey to basketball hoops
Carioca down and back
Toy soldier
High knees
Butt kickers
Run the entire light post hill with 1 burpee at each light pole
Mosey back

THE THANG:
8 count burpees in cadence every time
10 8-count burpees
Bear crawl
9
Lunge walk
8
Crawl bear
7
Modified due to the food truck delivery

30 Bulgarian split squats (15 each leg)
Run to cones and back
20 Jump squats
To cones and back
10 tuck jumps
Down and back

Modified for time to:
30 Bulgarian split squats
20 jump squats
10 tuck jumps
With no break….that was hard

Headed towards COT
6 – 8 count burpees
Flutters
5 – 8 count burpees
Hello Dolly
4 – 8 count burpees
Some yoga to close

ANNOUNCEMENTS:
9/24 – trash pickup
10/22 – Diabetes fundraiser at Amor

COT:
Praise for a great 10-year celebration
Prayers for teachers and students hitting a stride
Prayers for DD’s father-in-law

NMM:
Often all that’s necessary to succeed is to just not quit. But often I’ll quit on my parenting priorities because a screen is easier, or I’ll quit on house work cause there will be more laundry tomorrow….why do I refuse to quit on 8-count burpees, but don’t transfer that over to other areas of my life? Need to work on transferring the durability we build on the gloom to my entire life

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Impreza blokowa

2022-09-17Leave a comment

QIC: Kielbasa
When: 2022-09-17
Pax: Anchorman, Barry Manilow, Bobber, Cohiba, Kermit, Kielbasa, Peabody, Repeat, Tesh, Tesla81
Posted In: Block Party

We did some work. Run around WEP, performed bunch of merkins, squats, big boy sit ups and dips on every marker in the park. On the parking lot behind the amphitheater came time for Dora with more squats lunges and other fun stuff I don’t remember:) I remember bear crawls with merkins on every parking line, though. Then I run out of ideas so “Mary” helped a lot. Bobber asked for some burpees and wall sits on our way to the COT, I could not say no ! Ended up in the parking lot with 3660 steps made by 6 am:)
Sorry for a late entry, thank you forcing me to write it:)

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Turkish Bapstismal Getup

2022-09-16Leave a comment

QIC: Band Camp
When: 2022-09-16
Pax: Airborne, B.O.B., Band Camp, Cohiba, Cyclops, Drop Thrill, Grout, Happy Hour, Jordache, Peabody, Quack Attack, SugarBug, Tesh, training_wheels, Vuvuzela
Posted In: The Hive

WARMUP:

yes….SSH for the stragglers to start, then a few of the standards: IW, Burpees, Shoulder Tap, Yoga, Slingshot, Halos, slight moseys, windmills with the bell low and high (not a crowd pleaser)
THE THANG:
Dan John’s Humane Burppee – look it up. It’s good stuff
Series of 5 reps with some moseys occasionally
– Cleans
– Racked Reverse Lunge
– Single Leg Deadlift
– Racked Bulgarian Split Squat
– Single Arm overhead press

The fun bit was a table of Dixie water cups set up. We did Turkish Getups with the water cups in our hands. Then Turkish Getups with the water cup resting on our knuckles. Good times. A few guys got wet; all of us were challenged

Finished with burpee snatches and pigeon lunge

ANNOUNCEMENTS:
Virtual Sweet Tooth run tomorrow 5am
10 year convergence tomorrow 6:30am
10 year hang at the Print Shop tomorrow at 5pm

COT:
Prayers for Grout’s sister and her four children on the loss of her husband

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Ladders n Webbs

2022-09-15Leave a comment

QIC: Poppins
When: 2022-09-15
Pax: Backdraft, Conundrum, HarryCarry, Mainframe, Peabody, Poppins, Rebound, Tesh, Uhaul
Posted In: The Ranch

WARMUP:

SSH, pickers, windmills, arm circles

THE THANG:
10 Rounds

Each round add an exercise as we toured the Ranch

Rd1 Merkins (10) (total 100)
Rd 2, complete rd 1 + Mountain climbers (9) (total 81)
Rd 3, complete rd 1&2 + Grave diggers (8) (64)
Rd 4, complete rd 1&2&3 + Big Boys (7) (49)
So on and so forth…

5 Monkey humpers (6) (36)
6 Knees tar jai (5) (25)
7 Sumo squats (4) (16)
8 Jumping lunges (3) (9)
9 Jumping squats (2) (4)
10 Pull ups (1)

Dick Webb

Pull-ups (20)
Merkins (60)

For kicks

Bulgarian split squats (10 each leg)
Step ups (10 each leg)

MARY: a bunch
ANNOUNCEMENTS: blood drive, convergence, read your newsletter
COT: had to be there

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Tax Man Cometh

2022-09-14Leave a comment

QIC: Peabody
When: 2022-09-09
Pax: Airborne, Band Camp, Cohiba, Dojo, Grout, Peabody, Slash, SugarBug, Tesh, training_wheels, Uhaul
Posted In: The Hive

WARMUP: SHH, IW, squats, run a lap in silence to remember Liza Fletcher. Lady from Memphis that was kidnapped, assaulted, and murdered while out on her morning run. She was a friend of my sisters and this hit home for me.

THE THANG: 3 rounds max reps you vs partner. A 100 dash was the timer for each exercise for each person. Upon completion of the exercise each person shared their total rep count. The person with the fewest reps had to do Burpees. Total number of burpees was the rep count differential after each exercise.
Round 1: curls, Uhauls, swings
Round 2: hammer curls, squats, tri extensions
Round 3: merkins on the bell, deadlifts, lawnmower pulls

Bonus: Sugar bug and Slash teamed up to tie every round. As a result they received burpee penalties every round.

My merkin form was called into question by Band Camp. I think this is purely a result of his kettlebell weight being 52lbs vs my 45lb. Band Camp had burpee penalties every round 🙂
MARY:
ANNOUNCEMENTS: read your newsletter
COT:

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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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Pole Dancing At The Yard

2022-09-08Leave a comment

QIC: Stang
When: 2022-09-03
Pax: Bitcoin, Boogie Down, Bowzer (Uhaul 2.0), Cornerstone, Dojo, Fogerty, Hamhock, HarryCarry, Ironclad ( Peabody 2.0), Peabody, Ruby Slippers, Short Sale, Stang, Stinger, Tater, Tesh, Uhaul
Posted In: referrals

WARMUP: Mosey Pax to back parking lot. We did 10 Seal Jacks, 10 Plank Jacks, 10 Windmills, Moraccian Nightclubs, Over head claps, and 7 Merkins.
THE THANG: After the warmup I told the Pax to meet me at the road leading out to Springfield Pkwy. This was the start of the pole work we put in. Along the road there are 14 lights that I put exercises at each one. You start at the first light pole then you proceed to next pole after doing your reps at each. To continue down the road you have to start back at the beginning and work through all the previous poles before continuing to the next one. Here’s the list of the exercises and order they where in at the light posts:
Hand Release Merkins
Big Boy Sit Ups
Sumo Squats
Diamond Merkins
X’s and O’s
Carolina Dry Docks
Monkey Humpers
Wide Arm Merkins
American Hammer
Lt. Dans
Regular Merkins
Freddy Mercury
Jump Squats
Everyone’s favorite Kraken Burpees
10 Reps for all stations

It was a tough workout that Uhaul complained about the whole time saying it wasn’t original. Harry Carey, Tesh and Peabody where kings. All Pax got at least 2 miles in.

MARY:
ANNOUNCEMENTS: F3 The Fort 10 year anniversary this week and the next.
COT: Prayers for Tater’s daughter. Thanks Fogerty and Bitcoin for the Q. Sorry I’m terrible at writing Backblasts.

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Armory-ish

2022-09-05Leave a comment

QIC: Tesh, Peabody, UHaul
When: 2022-09-05
Pax: Peabody, Tesh, Uhaul
Posted In: The Armory

WARMUP: Peabody did some stuff
THE THANG: Peabody did some stuff. UHaul did some stuff. Tesh did some stuff
ANNOUNCEMENTS: “Let’s go to Starbucks at Baxter.”

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Some of everything

2022-09-01Leave a comment

QIC: Lutefisk
When: 2022-09-01
Pax: Battle Bot, Cubbie, Lutefisk, Tesh
Posted In: Laces In

WARMUP: none
THE THANG: three fathers WOD, vacuum cleaners until fail, 4-corners ladder (5,10,15,20 reps at each corner) with 8ish exercises. Pax used sidewalk chalk to initial their completion of each round
MARY: motivators from 6 down
ANNOUNCEMENTS: final countdown, 9/11 convergence
COT: prayers for school teachers & students, and grateful hearts

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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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