Tag: Uhaul

Playlist Perfection

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WARMUP: SSH, Moroccan Night Clubs, Tappy Taps
THE THANG: Four Corners
Curls, Squats, Lawn Mowers
Skull Crushers, Flutters, Chest Press
Shoulder Press, LBCs, Halos
UHauls, Calf Raises, Swings
2 laps completed
ANNOUNCEMENTS: Lunch today at Inizio’s, Con/Invergence next Saturday at WEP
COT: Prayers for heart surgery next week, marriages, health for family members…

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Snakewood Sandbag Surprise

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WARMUP: SSH, Merkins, Tappy Taps, Windmills

THE THANG: 4 Rounds
2 Turkish Get Ups
5 Burpee Snatches
Run a Lap

Head down the hill with bells.

Three Way Sandbag Surprise
Partner Farmers Carry KB’s Up and Back
Sand Bag Clean and Toss Up Hill
OH Press

The above three happened in rotating fashion.

MARY: 4 Minutes of Mary
Flutters x 15
American Hammers x 15
LBCs x 15
Protractor to the end

ANNOUNCEMENTS: Christmas Party Coming… UHAUL will not be planning it.

COT: 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

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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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A Millllkshake for breakfast.

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7 pax and 1 pet on board for a morning of Milllkshake.

The warmup: We followed the Fort Q, Straight Up, as he led us through some warmups and stretches.

We launched uphill toward Mccammon Street. We saw a pax coming in hot.so we circled back around the trail to the amphitheater for a pickup.

I wanted to get the pax some extra burn in this morning, so I picked several spots to do an advanced pace walk/run from point to point. The first was to run up the grassy hill to the upper level WEP parking lot.

Shoulder station: First exercise was Moroccan Night Clubs (15 in cadence).

Next, I mentioned the AMRAP for Autism at Alcatraz for a shoutout to Divac and the men doing that hard thing today.

All exercises moving forward were AMRAP for 1 minute. Thanks to Uhaul for the timing.

Overhead Claps/Monkey Humpers

Move along to next station. 2 times we picked up the pace and went from one fixed point to another fixed point to increase the heart rate a bit. Bowser showed off his youth and showed us all the bottom of his feet both times.

Next station; Springs Parking lot

Shoulder Taps/Merkins (1 min AMRAP each)

Moved along

Brief stop at Springs Insurance for 1-minute AMRAP of dips on the wall.

Next stop: Millstone Stairs:

3 rounds of leg exercises, calf raises. squats, lunges, as each pax went up and down the stairs one at a time. (Totally stole that from the Fishsticks workout at Footloose this past Thursday).

Advanced pace up the stairs and run to the upper-level parking lot at Millstone Park.

LBC’s/Flutters (1 min AMRAP each)

Headed back to COT. We were cutting it close on time, so we picked up the pace at the final stretch coming up Mccammon Street toward WEP. Bastion must have seen a squirrel because he pulled Tesh out way in front of us with Bowser a close 2nd.

Back to COT. As always, the mumblechatter at Millllkshake was top notch today as we all learned a little bit about each other.

Backblast complete.

Todd Dunmyer, 55, Dojo

 

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Took Shatner out

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WARMUP: alla carte, probably yoga heavy
THE THANG:

Series of exercises with a mode of transportation in between. We moved through the short side of the parking lot.
10ish reps in each

Suitcase row
Over head press
Clean, squat
Side lunge
Bear crawl
Man maker
Waiter carry
Half Turkish getup
Bear craw
Side lunge and clean
Swing
Pull
Snatch
Thrust

It was hard. Finished strong with: Burpee Snatches

COT:

I broke Shatner. Love that guy, hope his back is better now that I’m writing this a solid 4 months later. Always an honor to lead.

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(Pre) Adopt a Highway Beatdown

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16 PAX for The Fort and 6 PAX for Milllkshake on a lovely spring morning

Battlebot started off with disclaimer and straight into warmups in the amphitheater parking lot… first warmup exercise he called was Goofballs, and with that the milllkshake crowd had seen enough and split.

(IC) – Goofballs, Cherry Pickers, Overhead Claps, MNC,  Merkins

We then began a mosey on trail towards Harris Street Park with a pain stations along the way

Station 1: 10 reps – Monkey Humpers, Imperial Walkers, American Hammers

Station 2: 10 reps –  CDD, Peter Parkers, Lunges

 

At Harris Street Park:

use full length of basketball court – Bear crawl to one side, crab walk back

use full length of basketball court – high knees there, duck walk back

10 reps each exercise-

use benches – Bulgarian Split Squat, Incline Merkins, Step Ups, Derkins, Dips

use swingset – pullups

Burpees

Run halfway back up trail towards WEP until you get to the beer bottle, turn around and hit the full circuit again

 

BattleBot handed Q to YHC at about 0658 and we began our mosey back towards WEP – about 3/4 of the way back we stopped for 25 LBCs (IC)

Continued to WEP playground where we partnered up for a DORA – Partner 1 exercises while partner 2 runs from playground to the statue on the hill.

Exercises:

50 reverse pushups on swings (short on swings so a couple groups got to do 50 pullups)

100 hand release merkins

150 squats

 

We finished up the last 7-8 minutes with a HIIT 45Sec ON 15Sec OFF doing the following exercises:

Burpees, Freddy Mercuries, High Knee Taps,  SSH,  In&Outs, Side to Side Squats, Shoulder Taps

 

Congregated back at the parking lot with about 30 seconds to spare and Al Gored to finish at 0730.

 

Got through announcements and started Prayers/Praises before I realized I forgot Name-a-Rama.  Another reminder that I am surely not a professional.

Thanks for the opportunity Grinder

 

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Sun’s Out Guns Out at The Armory

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Kept the guns locked away in the armory all winter? Time to bust them out with some upper body work. We are skipping leg day today and getting all the gainz upstairs. Today’s workout kicks off a Spring of Sun’s out guns out, where we will encourage Qs to focus on the upper body and do a buy in/buy out of hammer curls and tricep extensions just to drive the point home.

The Thang:

2 minutes each exercise followed by 1 minute of each exercise in round 2.

 

Biceps:

21s

Hammer Curls

 

Triceps:

Tricep extensions

scull crushers

 

lats:

Lawnmower pulls

Pullovers

 

Delts:

Overhead presses

Bat wings (with the provided light dumbbells)

 

Traps:

Shruggs

High Pulls

 

Chest:

Chest press (with the optional 60lb monster KB)

Derkins

 

Everyone got stronger today. Band Camp got the most out of his lower jaw exercising. Can you really own anything? Yes: you can own your GAINZ

 

Thanks to Shatner for handing off the shovel flag

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Slinging Cannonballs in the Armory

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PAX were advised that this would not be an “ease into the week” workout.

After warmup, we did a quick skill demonstration on Kettlebell swings and cleans. Reviews were mixed.

We then took a walk all the way around the parking lot with our kettlebells.

 

Thang 1: Dora

Partner up and do the following: 100 cleans, 150 chest presses, 200 swings, 150 curls, 100 squats. 1 partner walks to the sidewalk and back while the other chips away at the reps.

 

Thang 2: 4 corners, no dropping the bell

corner 1: the dumpster – deadlifts

corner 2: the funeral home – overhead presses

corner 3: the hearse – tricep extensions

corner 4: COT. When we arrived, Band camp asked if we can put our kettlebells down yet. I acknowledged his suffering, and told the PAX they would have to put their bells down… because the last corner was manmakers.

Some quick Mary to finish the time, and off to take on the week.

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4 corners, heavy mumblechatter

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Following a brutal Hive workout courtesy of Easom last Friday, I thought we would slow things down, and weigh things down a bit. 4 corners in the FMHS parking lot and someone gets to carry their kettlebell AND the 60 pound “guest” bell. We really hit the grip strength today, and the mumblechatter was legendary.

 

Reps were 5-10-15-10-5 (5 reps on lap 1, 10 on lap 2, etc)

1st corner: Couldn’t see it because the site Q parked over my weinke

Goblet Squats and Tricep Extensions

 

2nd corner:

Deadlifts and chest presses

 

3rd corner:

Calf raises and overhead presses

 

4th corner:

Manmakers (a crowd favorite)

About the only time the group was quiet was during the manmakers… noted. Uhaul made the life decision to never do manmakers.

 

A little Mary at COT, then off to the weekend.

 

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