- QIC: Whoppner, Witch Hunt, Lil E, Ginsu, Santini, Pusher, Gears, Cake Boss
- When: 11/23/2017
- Pax: Atticus, Austin Powers, Backdraft, Beacon, Bounce House, Bulldog, Cake Boss, Cha Ching, Charbroil, Cobra Kai, Copyright, Cornerstone, Corruption, Crawdaddy, Culture Club, Dark Helmet, DaVinci, Deep Dish, Destiny, Dillweed, Flash, Gears, Gecko, Geronimo, Gilmore, Greenwave, Harry Carry, Homebrew, Hootie, IKEA, Javert, Jedi, Jiffy, Last Call, Lil E, Long Shanks, Lug Nut, Magnum, Mainframe, Matrix, Minute Man, Olaf, Pusher, Qbert, Quack Attack, Rebel, Rock Thrill, Rooney, Router, Royale, Santini, Schaefer, Shady, Short Sale, Sir Topham Hat, Smuggler, Spark Plug, Spiderman, Spitz, Spud, Stang, Sugar Daddy, Sweeper, Tater, Vuvuzela, Weezer, What Did, Whoppner, Wild Thing, Witch Hunt
- Posted In: Convergence
70 Men came today to burn calories so they can eat whatever they want the rest of the day. Ok, maybe that was my reasoning, but most came because the know in order to get better, even in being Gratful, it is best when being challenged by your brothers. We all came to get better and realize this great thing we have called F3 and give thanks!
Santini Opening with warm up both physically and mentally with some leadership principles
Split off into the various groups!
4 went for for a Run
-
Mozy to the front of SFES, high knees, toy soldiers, Butt kickers, and Knees to chest.
Mozy to front of SFMS, circled up…Side straddle hop, Merkins, Cherry Pickers, and Moroccan Nightclub
Mozy to SFMS bus loop …high knees, toy soldiers, Butt kickers, and Knees to chest.
Circled up.. Flutter Kicks and Low Slow Squats, America Hammer and Low Slow Squats, Merkins and Windmills, mountain climbers and windmills
Mozy to back of SFES, circled up…Peter Parker’s and Side Straddle Hop, Plank and windmill, shoulder taps and Low Slow Squats, LBCs and Moroccan Nightclub
Then rinse and repeated the above sequence…before joining the other groups at COT
Mosey to the parking lot in the rear of school and circle up. SSHs, Imperial Walkers, Windmills, Squats
- The thang
- 10 cones set up in a line spaced about 10 paces apart. Each cone had an exercise and rep count on them. Do exercises on the first cone and run a lap of the parking lot. Once you complete the lap do the first cone and the second cone and then run a lap. Repeat this adding the next cone until all 10 are complete. Here were the exercises in order from first to last:
- Burpees x 10
- Bombjacks x 10
- LBCs x 25
- Merkins x 20
- Jump Squats x 10
- Flutter kicks x 40
- CDDs x 20
- Lunges x 20
- Mtn Climbers x 20
- Monkey Humpers x 20
Majority of the pax finished in the Lunges lap with a few speedsters out in front on the mtn climbers. Mosey back to the front of the school for some Freddy Mercury’s and Rosalitas.
After that met up with the Moderate and Black diamond groups for COT.
Everyone put out great effort today and really pushed themselves.
Witch Hunt—Black Diamond Q
Not even a trip to the hospital the night before with a pregnant wife could keep me away from this Thanksgiving workout. Shout out to Royale and Cha Ching for stepping up to help me out. Luckily I made it and we put in work.
We stared by counting off by 4 creating 4 teams.
Each team will compete to complete as many burpees as possible in 2-minutes with a catch. You can only do 10 at a time before you most complete 20 reps of ab exercise. 2 rounds:
1.) Burpees with LBCs (Somehow Bounce House was able to do 50 burpees. That dude is not human.)
2.) Burpees with Knee Tuck with crunchy frogs
Winners plank while losers perform 10 Kraken Burpees.
Blood was flowing so we moseyed to the hill by the middle school for some broken down burpees. Catch was that we had 20 minutes for everyone to complete. If everyone doesnt finish within the time then group does 25 Burpees.
Here was the setup:
Run Hill 10 times. (1 Hill Run = Up & Down)
5 Squat Jumps
5 Plank w\ Shoulder Taps
5 Merkins
5 Froggers
5 Squat Jumps
Run Hill 8 times.
10 Squat Jumps
10 Plank w\ Shoulder Taps
10 Merkins
10 Froggers
10 Squat jumps
Run Hill 6 times.
15 Squat Jumps
15 Plank w\ Shoulder Taps
15 Merkins
15 Froggers
15 Squat jumps
Run Hill 4 time.
20 Squat Jumps
20 Plank w\ Shoulder Taps
20 Merkins
20 Froggers
20 Squat jumps
Run Hill 2 time
25 Squat Jumps
25 Plank w\ Shoulder Taps
25 Merkins
25 Froggers
25 Squat jumps
With some great teamwork by the Pax everyone completed within the 20 minutes so no penalty was given.
I attempted to have Backdraft give us a 10-count however he responded “There are no 10 counts during the Black Diamond.” So no 10 count and a quick mosey back to the parking lot for the 10 Minute 100 Burpee Challenge:
Complete 10 1-minute rounds of burpees in the following set scheme. Any time left over in the round is yours for rest. (typically PAX finish the set between 25 and 40 seconds)
Rd1- 8
Rd2- 9
Rd3- 10
Rd4- 11
Rd5-12
Rd6-12
Rd7-11
Rd8-10
Rd9- 9
Rd10- 8
Total – 100
Amazing work by all the Pax. I didn’t pull any punches with this setup for the Black Diamond and the Pax took it on without hesitation. We all survived and are better for it.
Thanks to Ginsu and Cake Boss for the opportunity to lead.
Pusher with closing remarks and finding #Victory
Prayers & Praises
Thank you F3 The Fort
Cake Boss
