Well, the rain came and did not phase the PAX even a little bit.
Training Wheels definitely is not good at math because he started with 10 second sets, but continued up to 50 seconds!!!
I have no video of COT…
It was a pretty amazing month of April, but I was so ready to have JWOW back running The Armory. Most favored spot at the corner was reserved for the proper shovel flag, but I was proud to fly The Hive’s flag on Mondays.
The Weinke is attached. It was brutal. Much harder than I thought it would be…
Thank you JWOW for allowing The Hive to occupy your spot for the month of April our year of COVID 2020…
It was bound to happen… The Hive covered all three gear workouts, added a CSAUP (Manion) and explored trail running… Surely a boot camp couldn’t be far behind, even if we did start with a Moderate boot…
Tesh brought the pain in the way that only he can. It hurt so bad I don’t even remember what he did to us… That said, it was my birthday and I forgot my age…
Not sure if this is some sort of record, but April is absolutely a blur. I will have to go back through and see how many were led, but it was a lot. Happy birthday to me.
It’s been a wild and weird year this year hasn’t it? I took a break from in person workouts until I got used to this new normal and last year I decided to just go for it and start posting again in person.
UHaul thought it would be a good idea to let me Q again, I guess. I’m just making up stuff at this point but here’s the real workout.
I call it Double Trouble.
One exercise with the bells, one body weight or with the bell if you feel spunky.
Round 1, 10 each exercise, Round 2 15 and Round 3 25 each of the following:
Swings
Turkish getups
Goblet squats
Flutters
Curls
Merkins
Tricep extensions
Squats
Sumo squat
LBC
Skull crusher
Rosa Lita
Dead lifts
Calf raises
Lawnmowers
American hammers
One arm dead lift
Moroccan night club
Between Round 1 & 2 we ran a bit to the church and back.
Thanks again for the opportunity to lead UHaul. It’s good to be back out in the gloom.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Snake Pit 4.22.2020
Disclaimer – we had an FNG so I had to cross the t’s and dot the i’s.
My goal was to play a Queen play list because my current quarantine stache is making YHC look like Freddie Mercury. We decided against the music for the sake of the residents nearby.
Warmup:
20 SSH, 10 IW/HW/Moroccan Night Clubs
Weinke:
I wore an interval timer that was set to go off every 3 minutes. Every time it sounded we did two things:
1. 5 Burpees at each beep
2. Go onto the next Circuit and pick up where we left off from the time prior
Each Group Rotate After Each “Burpee-Val”
Circuit 1
25 Calf Raises Toes Pointed Straight
20 Goblet Squats
15 UHAULS
10 Skull Crushers
5 Clean and Press Each Side
30 Flutters With Bell
Circuit 2
25 Calf Raises Toes Pointed Out
20 KB Swings
15 Kid Launches
10 Curls Each Side
5 Right Turkish Get Ups
30 LBCs With Bell
Circuit 3
25 Calf Raises Toes Pointed In
20 Reverse Lunges (10 Each Side)
15 OH Press
10 Lawnmowers Each Side
5 Left Turkish Get Ups
30 American Hammers With Bell
In all, we made it through each round 3 times. You can do the math to figure out the totals.
While we were cycling through, I asked the PAX one by one to tell the group how they’ve taken advantage of all of the added time with family/friends. Most have been able to take a step back from the hustle and bustle of the commute/work/busy life and have been able to focus on their families more. This is a huge blessing that we must not miss the chance to capture!
In all, we had 12 PAX and 850 total burpees. It got a little hairy toward the end, but I believe everybody enjoyed the work. Thanks for the opportunity to lead, 3D.
Announcements
Manion WOD this weekend – reach out to Maximus if you would like more details
Prayers/Praises
Be Intentional in this time – how often are we forced to spend more time with our family?
1 Peter 5:7 – “Cast all your anxieties on Him, because He cares for you.”
Praise for UHAUL’s Niece at Texas A&M for receiving a grant/scholarship to clear away most of her school debt.
Welcome, FNG: N-95!
Punch List out.
10 men showed up at the Snake Pit for a VQ by YHC. I’ve been to DBES many times but a first for CRHS. Gorgeous campus with lots of fun to explore.
we kept it simple for our Metallic Kettle Bell workout but I’m looking forward to coming back for another round in The Snake 🐍 Pit
Pleasantries were had and away we went …
mosey around the lot for dynamic warm up
back to the Bells
mini board of pain
only 5 exercises 1 lap 5 rounds
Reps of 50, 40, 30, 20, 10
good times by all. Solid tunes by UHaul but once REM came on I had to get the Viking Metal playing. Only downside were the commercials on my cheap Pandora 🤷🏻♂️
thx 3D for a great time with great PAX.
peace ✌🏻
Cake Boss Out
Was expecting a wet one this a.m. and while the rain held off a bit, as predicted, we were blessed with an abundance of water from the sky.
Got to the site early to setup shop and hide coupons from COT view. Jwoww happened to drive past the secret location on his way in and the tires were compromised.
Quick disclaimer and off we went for a mosey down to the entrance of the field, circled back around to COT for a warmup.
We then moseyed to 1 of 3 pain stations for the main event and fired up the playlist.
DMC – Duck Walk, Merkin, Crawl Bears
Had cones spread 15ish yards apart explained the exercise; Duck walk w/ KB to first cone, 5 merkins, crawl bear back to starting position. Rinse and repeat bringing your KB to the next station and increasing merkin count by 5. Uhaul in his brilliance asked whether we were going to the 4th cone, of course, why would it be there otherwise?
After the 2nd round, you start feeling the impact of merkins and crawl bear. #shoulderstrong
After we wrapped up, the first station, off to the 2nd.
Partner up P1 run with tire to 2nd light post and return serving as the timer. P2 complete exercises on board of pain. Each partner execute on exercise, rinse and repeat through exercises. Walked through exercises and asked Bird Cage to demonstrate Hay Makers as I failed miserably at The Hive last Friday. This is about when the rain decided to appear.
Exercises in order:
Sadly, running out of time, we were unable to move to the 3rd painstation, packed it up and headed back to COT for a finale.
Perfect song to end the workout, while in plank position:
With 2 minutes to spare, suggested Burp & Squat increasing reps by 1 to 5. 1 burpee followed by 1 squat and so on. That was met with minimal enthusiasm and we made it to 4 by time.
Always enjoy the solid mumblechatter at this AO, makes embracing the suck that much more enjoyable. Thanks 3D for the opportunity.
Video evidence below:
Block Party 2/18/20
Warm Up
Mosey to playground
partner up- 2-3 rounds of each
Stairway to Heaven
Great group of PAX today. The mumblchatter was quality. Solid work by all. Thanks Esso for the Q!! Honored to lead💪🏻