Tag: Training wheels

The Beast has Awakened

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The Tomahawk was awaked and is not pleased with what it sees. This fabled AO is riddled with mystic and lore. Did it ever exist? Was there ever really an F3-Indian Land? Where did it go?

YHC is here to tell you Tomahawk was too much for this modern world. It was a place where men wore weight vests for the 5-mile pre-runs, then did kettlebell work outs for cool downs. I can assure you, the worst stories you have ever heard are watered down at best.

We are getting soft, and mushy. We talk too much. We lift things that weigh under 30LBS. We video stuff and talk about trendy topics.  It’s time for a rebirth by fire. Tomahawk is coming back to take teeth and kick names. There will be no fluff. Leave your Lululemon at home.

Launching 2-22-23 we will begin a Legends series where you can expect to see the royalty of AO pasted. YHC has an abundance of devilish delights for the coming months…so stay tuned.

There seems to be a vacancy at Catawba Ridge so we will plant our flag there and reclaim what is rightfully ours. You got what it takes?

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Bushpit & Snakewood Sandbag Surprise

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YHC picked up the Q last minute as a scheduling conflict arose. Always happy to help at the Snake Pit. Promised Turkish Get Ups and Burpee Snatches. Did not disappoint.

We had six in total (plus my #nutsniffer, Zoe), two from Bushwood and 4 from Snake Pit – so we formed together to be Bushpit/Snakewood. Also did not disappoint.

 

4 Rounds

2 Turkish Get Ups

5 Burpee Snatches

Run a Lap (.12 mile)

 

Head down the hill with bells.

 

Three Way Sandbag Surprise

Partner 1: Farmers Carry Heaviest Two KB’s Up and Back (Two Light Poles up)

Partner 2: Sand Bag Clean and Toss Up Hill

Partner 3: OH Press third KB

The above three happened in rotating fashion – when the Farmers Carrier returned they swapped movements, continuously throwing the sandbag up hill and back to COT.

 

4 Minutes of Mary

Flutters x 15

American Hammers x 15

LBCs x 15

Protractor to the end 

 

It was a glorious showing with good mumble chatter and positive conversation. You know, the usual stuff that keeps YHC coming back to F3 consistently.

 

Prayers/Praises

Tootie & 2.0

Cable Guy & Family for their loss

UHAUL’s Nephew on the road to recovery

3D’s positive example smoking ribs with his 2.0

 

Appreciate YHC being allowed to lead again, 3D.

 

Punch List out.

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Humane, Inhumane, Inhuman

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Some 14 PAX broke off from the larger Bushwood/Snake Pit conglomerate with a kettlebell in their hand

Warmup:
Yoga – much to everyone’s “enjoyment”
KB Windmill – nobody even pretended to like this one
SSH
Large Arm Circles
Shoulder Taps
Mountain Climbers

Short Mosey:

Dan John’s Humane Burpee
15 KB Swings
5 Goblet Squats
5 Merkins
15 KB Swings (It was here that BOB tweaked his back)
4 Goblet Squats
4 Merkins
15 KB Swings
3 Goblet Squats
3 Merkins
15 KB Swings
2 Goblet Squats
2 Merkins
15 KB Swings
1 Goblet Squats
1 Merkins

Short Mosey

YHC interpretation of an Inhumane Burpee (5 rounds)
15 KB Swings
5 Goblet Squats
5 Merkins
15 KB Swings
5 Goblet Squats
5 Merkins
15 KB Swings
5 Goblet Squats
5 Merkins
15 KB Swings
5 Goblet Squats
5 Merkins
15 KB Swings
5 Goblet Squats
5 Merkins

Short Mosey

Break from the routine:
10 R Single Leg Deadlifts
10 L Single Leg Deadlifts
10 R High Pulls
10 L High Pulls
10 R Racked Split Squat
10 L Racked Split Squat

5 R Single Leg Deadlifts
5 L Single Leg Deadlifts
5 R High Pulls
5 L High Pulls
5 R Overhead Split Squat
5 L Overhead Split Squat

Short Mosey – taking a new path

YHC’s addition of Inhuman Burpee (5 rounds)
15 KB Swings
6 Goblet Squats
6 Merkins
15 KB Swings
7 Goblet Squats
7 Merkins
15 KB Swings
8 Goblet Squats
8 Merkins
15 KB Swings
9 Goblet Squats
9 Merkins
15 KB Swings
10 Goblet Squats
10 Merkins

(interspersed this with 1 rep of pistol squat or burpee snatch between for variety)

NMM:

Genesis 3:9
First question in the Bible is God asking “Where are you?” Let us be the men who can answer and not hide. To say “here I am Lord.”

Praises: Gotcha Day, that we still have work, new babies
Prayers: job losses, work surprises, cancer, snake bite, surgery recovery, BOB’s back

Thanks for the opportunity to lead 3D:

—
Band Camp dismissed

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Impromptu

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10 PAX @ 0515, but no Q

Kaiser tapped me to run point until B.O.B. arrived

Warmup circle near parking area to make sure BOB wasnt’ searching for us when (if?) he arrived.
Did some warmup stuff
-SSH
-MC
-Shoulder Tap
-Yoga
-a few burpees
-Merkins
-more yoga
Trying to buy time for B.O.B.

Went to the track took a lap to thing about what we were going to do.

Goal Line
– bear crawl as a group, stopping every 10 yards for 5 merkins
– stop at the 50

50 yardline, partner up
– one partner goes one way the other goes toward the other goalline
– Lunge walk out
– 10 American Hammers (called by ‘el Spaniard)
– go to the 40
– sprint back to the 50
– go to the 30
– etc.

After finishing line up on the far goal line
– bear crawl as a group, stopping every 10 yards for 5 merkins
– stop at the 50

B.O.B. finally shows and we head to the pull-up bars for 7s with
– Squat Thrusters using a cinderblock
– Pull-ups

COT for some mary

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Ballroom abs

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YHC had the honor of leading some #HIM’s through a WO that allowed the PAX the ability to dial up or down their intensity. It’s important to recognize PAX levels of intensity when Q’ing so that you can ensure each PAX pushes one self to their acceptable level.

COP: SSH’s, IW, Windmills, LSS, big arm circles, and CDD (all in different cadence)

Mossy to bottom of hill at the backside of the PKMS gym.

At the bench 2 rounds of 10 reps each: Step ups each leg, dips, derkins, erkins.

Mossy to fire hydrant to where PAX chooses their intensity. Either NUR, Run, or walk for 11’s. Top of hill 10 Left Leg Scorpion merkins, run back to bottom for 1 Right Leg Scorpion merkin..rinse repeat till 11’s. If PAX finished early they went and picked up the 6.

Mossy back to benches for another 2 rounds of the same.

On the 6 for some marry – a crowd pleaser.

13 Hello Dollies right into 13 Rosaletta’s, right into 10 Hello Dollies and 10 Rosaletta’s, right into 5 of each without dropping feet to ground. Then box cutters, then flutters, then LBCs and finish with flutters.

Sprint to top of hill and come back for the six, mossy to COT for 15 more merkins.

COT

Prayers and praises where plentiful from Cake Boss 2.0 doctor news, to my co-worker and daughter Morvan and Mila, to Spark Plug’s daughter, to my 2.0 Evan.

Thanks all!!

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Ring Around the Rosey

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10 pax showed up at The Armory this amazing Monday morning to start the week off right. I am certainly happy that I was finally able to come out and enjoy the gloom with my brothers for the first time since January due to my knee issues and subsequent surgery. It was a very sweet homecoming!

A certain HIM wasn’t able to join us this morning, due to marathon training, so we took turns around the circle, with each of us leading an exercise with the kettle bell.

I believe we made it around the circle about three and a half times, so we did a bunch of reps of about 36 or 37 different exercises. YHC took a pass on a couple laps, and manmakers, but it was definitely an enjoyable workout with plenty of 2nd F taking place as well.

Thanks to everyone that came out this morning, I’d ask everyone to invite one person they haven’t seen in a while, or who has never been out to come join the brotherhood at The Armory. We’re focusing more on the weights, not on the miles, so guys like me with lower body injuries can still come participate and get a good workout.

Remember that it doesn’t have to be complicated, simple is many times more enjoyable for everyone! (I may be biased as it was my first morning back…)

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Tinsel Utensils back for a combined Bushwood/Snake Pit

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It all started with an invitation from LTrain a few months ago to Q Bushwood and a quick chat with 3D last week to take over Snake Pit since Shatner was IR and do a combo AO beatdown.

I decided to revive Tinsel Utensils and make everyone’s time worth of getting up early and showing up.

We started with a quick mossey around the parking lot followed by moroccan night clubs, low slow squats, low slow merquins and windmills. We split in 3 groups and head over to the next parking lot where I had 4 stations setup with the following, bear crawl to the next station after all exercises have been completed:

Station 1

-> 10 diamond merkins

-> 20 wide arm merkins

-> 30 regular merkins

-> 30 battle rope wave SC

-> 40 Shoulder taps

-> 40 plank jacks

Station 2

-> 5 burpees

-> 5 tractor tire flips

-> 10 sandbag toss (choice of 40# or 50#)

-> 20  Monkey Humpers

-> 30 low squat (touch the ground with hand)

-> 50 calf raises

Station 3

-> 20 slam ball to ground (choice of 10# or 20#)

-> 30 Freddy Mercury

-> 30 Rosalitas

-> 40 Heel Touches

-> 40 American Hammer

-> 40 LBC

Station 4 with cindy

-> 30 overhead press

-> 30 biceps curls

-> 30 high pulls

-> 30 triceps dips

-> 30 Carolina dry docks

Once all station have been completed by everyone about  (30 minute mark) we grabbed the tire and the two sandbags  for an indian walk type of thing, get in line, flip the tire/toss the sandbag once and go back to the end of the line,  alternate between toss and flip; we went up and down the length of the parking lot (about 100 yards)

With about 12 minutes to spare we circled up around the tire, and we took turns flipping the tire, two flips and go back to your spot, one round of plank, one round of squats, one round of LBCS, with one minute left we hauled all the gear back to the trailer for COT.

Some PAX loved it and some whined a  lot, it was a great opportunity to meet new guys.

Thanks LTrain and 3D for the opportunity to lead.

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Double Trouble At The Hive

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It was a dark and rainy morning… but that didn’t stop six Pax from getting up and after it at The Hive.

This workout is called Double Trouble and was named that before we lost our Metro brother of the same name, but this workout is done in his honor and memory.  Great high impact man who we just lost due to Covid.

The workout goes like this.  Each round of two exercises you complete 10 reps then 15 round two, 20 round three.

The exercises are:

Kettlebell swings
Shoulder shrugs

Goblet squats
Flutters

Curls
Merkins

Tricep extensions
Squats

Sumo squats (what more squats?!)
LBCs

Skull crushers
Rosalitas

Dead lift
Calf raise

Lawnmower
American hammer

Romanian dead lift
Dips

The mission of F3 is to plant, grown and serve small workout groups for the invigoration of mail community leadership.

I hope this one was a challenge and it was great to see Geronimo again, who we thought was leaving town already but has s reprieve.

Hope you have a great weekend and hopefully you enjoyed all the squats.

Thrill is gone!

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4 Quarters of D.O.C.

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7 Men got better @ The Armory & lifted heavy things frequently during a 4 Quarter Deck of Cards inspired workout.

Brief Disclaimer & Warm-up:

Mosey into IW/HW/WM/CP/LSS/MNC

The Thang:

4 Quarters of Deck of Cards-

*Hearts = Supersets of Bicep Curls & Overhead Tricep Extensions

*Diamonds = Bent over Back Rows (both sides)

*Spades = Swings

*Clubs = Squat Thrusters (Squat w/ Shoulder Press finisher)

-After each Quarter Pax took a loop around the parking lot. By the 3rd/4th Qtr the #reps were starting to add up. Proud of the PAX getting through it as our breathing & our Bells seemed to be getting heavier near the end.

Announcements:

New GEAR  AO on Friday’s in Tega Cay/Christmas Party

Armory Shirt Pre-Order (Need 3 More as of 10/26)

https://f3.mudgear.com/products/f3-the-armory-pre-order-october-2020

Prayers/Praises:

Relatives in Hospital, Co-Workers, Families/Children during Halloween

 

 

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Hive 10.23.20

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7 Pax arrived at Fort Mill High School for the Kettle Bell workout this morning.

Warm-ups

1 lap around the parking lot

SSHs, Imperial Walkers, Windmills, Plank Stretches, Arm Circles

Main Event

3 rounds, 5 sets, 3 exercises, and 1 mode of transportation across the parking lot

Rd 1

20 Shoulder Presses

20 Squats

20 Around the Worlds

Lunge walk with KB to the next parking space, rinse and repeat exercises above

Rd 2

10 KB Swings

10 Halos

10 Flutters

Bear crawl with KB to the next parking space, rinse and repeat exercises above

Rd 3

10 Curls

10 LBCs

10 Chest Presses

Crab walk with KB to the next parking space, rinse and repeat exercises above

 

Great job everyone!

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