Tag: Zimmern

Core Work at The Coop

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There was a 2 year celebration going on at one of the AO’s so when a bus pulled up next to our COP, I jokingly told the guys we’d be bussing over to that AO to workout with them.  We really had no clue why there was a District 4 bus there, though.

0515 hit and we jumped into The Warmup:
25 SSH IC
Mosey to another area of the lot
25 SSH IC
Mosey to another area of the lot
25 SSH IC
Mosey back to where we started
10 Weed Pullers
10 Tempo Squats
10 Tempo Merkins
Mosey down the hill towards SCES and back up the hill to the Pullup Bars

Partner Up

Partner 1 planks while Partner 2 Dead Hangs for 1 minute.
Swap positions and repeat.
Partner 1 does Wheezy Jeffersons while Partner 2 does Hanging Leg Raises for 1 minute.
Swap positions and repeat.

Mosey down to Sugar Creek’s Basketball Court
Bear Crawl to other side of court, plank for the 6
Reverse Bear Crawl to other side of court, plank for the 6

Impact Talk – Sugar Creek Elementary is where I feel I make the most impact. I’m on the PTO and serve at the school enough that a lot of parents think I actually work there.  Connecting with the kids, giving fist bumps, making them feel like they are where they belong.  The smiles, bumps, and hugs I get in return make me know I’m making an impact at the school.

Mosey to Bus Loop Overhang for a few rounds of core work:
1. 25 Dying Cockroaches
Run a lap
2. 30 Rosalita’s
Run a lap
3. 35 Flutters
Run a lap
4. 25 Makhtar N’Diayes
Walk a Victory lap and we got to hear CSPAN’s story on Impact.  It was great!

We had 5 minutes left before needing to head back to COT so I broke out my go-to 5 minute beatdown: Chumbawumba’s Tubthumping
Burpee on “I get knocked down but I get up again”
Moroccan Nightclub’s when the chick sings
SSH when the dude sings/talks
It’s fun.

A slower mosey back up to COT to close us out.  The bus driver was still there waiting on students.  He arrived right before we started at 0515 and was patiently waiting to begin his job. Wowzers.  He wouldn’t join us.

Prayers for Pinup, Foley, BTB, and all those Pax hurting and tired.

Thank you, Wegmans.  I love any opportunity I get to Q.

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What is a minute really?

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What is a minute?  It’s not very long, and they go by SO fast!  Today we had 14 PAX and we learned how short/long a minute can be!

Started with a disclaimer, and then a mosey down to the parking area past the Empire Pizza strip.

Warmup:

  • 25 SSH’s in cadence
  • 10 Windmills in cadence
  • 25 Mor. Nite Club’s in cadence
  • 25 Overhead Hand Claps in cadence

And then we got right into it.  We were not going to do much running, in fact at this point we had done exactly half of the running we were going to take on this morning.  Instead I utilized a bit of technology (having some of the standard technological issues) to setup a solid 34 minute workout in minute increments.   We did two rounds, with a 2 minute break between rounds.  The list below are the exercises we did for a minute (30 second breaks in between).

Didn’t look like too much on paper, but we got our sweat on for sure, even without the running!

  • Side Straddle Hops
  • Merkins
  • LBC’s
  • Calf Raises
  • Squats
  • Dips
  • Plank
  • American Hammers
  • Wide Arm Merkins
  • Flutter Kicks (the final round of flutters was performed at COT).

It’s been a busy summer, but I enjoyed being able to take the opportunity to Q the workout today.

COT:  Prayers

  • Bob The Builder’s recovery
  • Popper’s recovery
  • Traveling mercies for those heading out of town over the upcoming holiday

Thanks for the opportunity…

Smithers…out

 

 

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Ask and Q’s show up…with a couple day old weinkes!

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This was almost a repeat from #thehive after the quick Q request from none other than Polaroid. Since that Friday workout was such a good sweaty mess, it was worth keeping as is with a few minor tweaks for extra fun.  After the full on disclaimer was made, we did a quick mosey around the parking lot and continued with some warm-up.

Warm-up included: merkins x10, Moroccan night club x30, windmill x10, parker peter x10, hillbilly walker x10, cherry picker x10, SSH x20, downward dog and honeymooner.

The Thang….with some classic rock jams in the background brought to the PAX by the site Q – always a bonus!

  • 30x KB swings
  • 30x KB squats
  • 30x KB shoulder presses
  • 30x KB rows
  • 30 total / 15 each leg KB lunges with passing the KB between your legs on each lunge
  • 30 / 15 (single) clean and jerk – start at left foot, lift KB with right arm, press over right shoulder

Suicides as a quick cool down at 3 sections in the parking lot – then a quick 10 count break or so.

  • 30 / 15x one arm KB swings
  • 30x (double count) American hammers
  • 15x burpee – dead lift the KB, set it down next to you, burpee, pick it up on your way up
  • 30 / 15x lawnmower pulls
  • 30x KB presses
  • 30x triceps presses behind your head
  • 30x KB shoulder shrugs

Suicides as a quick cool down at 3 sections in the parking lot – then a quick 10 count break.

THEN – we got to choose between round 1 or 2….we chose round 1 for another go because burpees weren’t part of that round.  But of course, after we finished the last exercise, the burpee somehow made it into our mix for a 10 rep count.

Finished up with a round of Mary being called out around the circle by PAX for final 5 min.

Count off, name-o-rama, announcements, prayers and praises, BOM – and that’s all she wrote.  Enjoyed it (again) and can’t wait to see what kind of pain we’re in store for tomorrow!

Aye – Shady

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Delusions Day

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You know you must be doing something right when PAX figure out your the Q and they moan. Was pleasantly surprised by the number of PAX that showed up considering competing against the Nantan tour.

Festival of Popular Delusions Day

On June 6, 1944, over 150,000 Allied troops landed on the beaches of Normandy, in France, beginning the push to retake Western Europe from the Nazis. A day before the invasion was the last day that Nazis could have had the delusion that their Reich would last 1,000 years, hence the day is celebrated on June 5th.

characterized by or holding idiosyncratic beliefs or impressions that are contradicted by reality or rational argument, typically as a symptom of mental disorder.

Dynamic Warm-up
Toy Soldiers
Butt Kickers
High Knees
Lunges
Everybody 2 bricks
20 – Moroccan Knight Clubs
20 – Plank punches front
20 – Overhead Presses
20 – LBC’s
10 – Lunges
20 – Curls
20 – Plank punches sides
20 – Squats w/ overhead press
10 – Lunges
20 – Hello Dollies
20 – Rosalitas
20 – lunges w/ overhead press
20 – Standing Tricep extensions
Jack Webs (1-2) 1,2,3,4,5, (15 Box Cutters, 10 Loungers) 4,3,2,1
20 – Roman chair – punches
Return Bricks to pile
Mosey back to COT stopping at Light Poles
20 – LBC’s
20 – Squats
5 – Merkins
20 – SSH
Total Mileage under 1 mile – does that equate to moderate.

Announcements
3rd F – Lunch Los Aztecas, Sweati, Hog Coyote, Care Center Lawn Care use Signup Genius 1hr, F3 Dads Saturday’s in June, Crossroads

Prayers
Winchester-Health issues
Dumpster Fire’s Brother Died 34
F3 brother in Lenior,NC Son with tumor waiting Diagnosis. Cornerstone working on clown car.

Always an honor to lead leaders. Thanks for the opportunity Short Sale.

Cornhole
Out

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If you build it, they will come..

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The weather forecasts leading up to Slow Burn showed what could have been a soggy outing. In preparation, I made sure I had not one, but two Weinke’s prepared for the PAX. One bringing back a popular game from College past to keep us dry, “Roxanne,” with a slightly different spin, and the other a friendly mosey around the parking lots with a few exercises mixed in. Surprisingly, it ended up being a perfect day and with it, an impressive 30 PAX showed for the party.

Warm-up

Mosey to the parking lot in front of Empire Pizza

Along the way, did some butt kicks, high knees and side shuffles, left and right and circled up for some warm-up

SSH- x25

LSS- x10

Windmill-x10

Moroccan- x25

Overhead Claps- x20

Happy Jacks- 4 rounds- 5 SSH/ 2 jump squats- a nice new surprise for the PAX

Mountain Climbers- x 10

Annie- 1-2 (1) Total of 10-

The Thang

Mumble Chatter was in full force and hard to avoid with such a great number.

First Round-Same parking lot, PAX lined up close to the center back parking line and faced towards the curb heading at a slight decline. Kicked off the fun with a round of 7’s. PAX started with 1- CDD and sprint to the other side- 6 squats. Continue this pattern until the the flip-flop happens, and you are ending with 6-CDD and 1-squat. Great work out of everyone. Plank until the Six was in.

Second round-Mosey over to the parking lot next to the new restaurant Persia (not sure if that’s the name). PAX lined up along the parking space middle line facing the curb. Seemed to be a theme for the day. Next up- Modified ascending bear crawl until 13. 1-CDD then Bear Crawl to other side- 2 Derkins. Bear Crawl back to starting position, complete 3-CDD. Continue this pattern until you end on 13- CDD. Once complete, a couple of ten counts and off to the next destination. Amazingly, the mumble chatter had decreased significantly!

Third round– Mosey over to the right side of Lowes and all the PAX grabbed some space on the wall. I had originally planned for some chicken peckers, look it up. Instead we started a 10 count at one of the PAX line and continued with all PAX in a chair position. PAX joined in with instructions to push everyone to that great feeling of displeasure. Thanks for chipping in! As it got to the halfway point, I could hear the mumble chatter wondering what happened to the moderate workout, so I gave a quick leg shake break. Quick it was, and then back on the wall. We didn’t quite complete the entire line but I commend the PAX on the effort.

Next up Individual suicides- showed the PAX the lines to hit and off they went. 5 Merkins after first set and 5 flying squirrels after the second.  Took a break in between to highlight for the group the mission and 5 principles of F3. Hopefully the FNG’s heard it!

Headed back to the warm-up spot for some Mary work

Dolly-20

Reverse Crunch- 20

American Hammer- 15

Flutter kicks- 15

Mountain Climbers/Peter Parkers/Parker Peters

Back to COT

It wasn’t quite Six O’ Clock so we needed one more exercise to get us there, and Trucker happily offered up toe touches to get us home. Thanks!

Announcements– read your newsletter

Prayers/Praises– Badger, Glenn, Children, Teachers, Parents, Smithers, CSPAN, if I missed one I apologize

Thanks for the support PAX and for Shady and FMB for bringing FNG’s- Wide Right and Wilson

And Smithers for the opportunity to lead!

Frat BoySlowburn

 

 

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The Tomahawk – Limited Mumble Chatter

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I hold myself accountable for the limited mumble chatter this morning!   As the leader of the workout I set the tone of getting straight to work and holding ourselves accountable to whatever reason we have for being at the first F of F3.  Let’s make the best of it!  Thank you all who came out!

The Tomahawk – Accountability (OYO)

Mosey around parking lot, 20 SSHs, 10 Windmills,  20 MNCs, 10 Merkins, Downward Dog, Honeymooner

Mosey to KBs

The Thang

20 KB Around the World

20 KB Figure 8s

20 KB Swings

KB Dora I

100 KB Lawn Mowers

100 KB Big Boy Sits ups

100 KB Squats

Partner runs to end of parking lot and back w/KB

20 KB ATW

20 KB Figure 8s

20 Swings

Mosey to fountain – 50 dips OYO, 20 Derkins OYO

Mosey bask to KBs

KB Dora II

100 KB Shoulder Press

100 KB America Hammers

100 KB Lunges

Partner runs to end of parking lot and back w/KB

20 KB ATW

20 KB Figure 8s

20 Swings

KB Dora III

50 KB Upright Rows

50 KB Flutters

50 KB Calf Raises

Partner runs to end of parking lot and back w/KB

COT

Prayers for Uncle Sam as he travels back to Columbia – prayers for all 2.0s as they transition through different phases of school and life.  Praises for healthy recoveries and employment.

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Footloose – Accountability

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Accountability – Are you pushing yourself when no one is looking?  What do you plan to gain by getting up at 4:30AM?  Be true to yourself!

Disclaimer – Not a professional, modify but hold yourself accountable, no lawsuits.

Slow Mosey around 2 churches and Town Hall.

Warm Up:

20 SSHs, 10 Windmills, 20 MNCs, 10 Mountain Climbers, 5 Merkins

The Thang:

Slow Mosey to the 4 Station Square

4 Stations are marked by cones with written exercises on them.  Divide into 4 groups and mosey to assigned cone.  Cone #1 sets the pace with 20 Seal Jacks in Cadence.  During the cadence the other three groups are as follows;  2) Merkins / Plank, 3) Air Chair, 4) 6 Inches.  Once cadence is complete Broad Jump to next cone.  Continue until cycle is complete.

Round 2:  Same set up but cone number 1 will start with 20 Mountain Climbers in Cadence, when this is complete mosey backwards to the next cone.

10 count

Mosey back to FBC and line up on right side of parking lot.

Lunge Walk 20 yards  –  7 point Hip exercise (Right Hip)  –  7 point Hip exercise (Left Hip)  –  Lunge Walk 20 Yards  (I think the hip exercises started some interesting mumble chatter)

Bear Crawl 15 yards – Crab Walk 15 yards – mosey to end of lot (repeat going back)

Toy Soldiers 20 yards  –  Downward Dog 20 count  –  Dying Cockroaches x20  –  LBCs x20  –  Freddie Mercury’s x20  –  Big Boy Sit Ups x10 OYO  –  (During this series is when I discovered the mumble chatter had a lot to do with something about every star is Uranus and it’s very gassy)  Honeymooner 20 count  –  Toy Soldiers 20 yards

Slow Mosey around parking lot

COT

Strawberry Fest sign up, Cannoli run, prayers for folks in the hospital, employment and various stresses of life and how we handle them – Bassomatic led us out.

 

 

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Moderately Crabby

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Thanks to Smithers for allowing me to lead this morning.  23 HIMs started with the disclaimer and then took a little twist on the mosey down the hill to the back side of Lowes for the warm-up and beat down. Two lines formed up at the shovel flag and proceeded to Blacksnake all the way to the warm-up.  It was noted that surprisingly no one was injured bobbing and weaving while running in a line.

The Warm-Up was short and sweet to get the muscles ready and not tired.

  • Brisk 25 SSH
  • 25 Moroccan Night Club
  • 20 Imperial Walkers

The familiar Burpees that are often limited or lost at Slow Burn were tweaked slightly to provide a little 4×4 action!

Immediately following the 4x4s, we jumped right into a round Batwings.  All to a 4-count cadence:

  • 20 Forward Arm Circles
  • 20 Reverse Arm Circles
  • 20 Seal Claps
  • 20 Overhead Claps

After the shoulders were smoked, we met up along the wall of Lowes facing the side parking lot.  Everyone partnered up for some 123’s with a rotating exercise for the traveling partner. The partners completed their 100 Merkins, 200 LBC’s and 300 Squats while crossing the parking lot performing either Bear Crawls, Crab Walks, Lunge Walks, or Toe-Walks.  The parking lot had 3 distinct rows of spaces along each PAX to determine the length of their crawls or walks.

Following the 123’s we circled up for a bit of core work; Abs and Back.  I thought it was important to incorporate the most often forgotten part of the core.  This is where the real “crabbing” started among the PAX.  All exercises done in cadence:

  • 20 Crab Cake
  • 20 Crunchy Frog
  • 20 Crab Humpers
  • 20 American Hammers
  • 20 Crab Jacks
  • 20 Big Boy Sit Ups
  • 20 Mountain Climbers
  • 15 Merkins done with several pauses at 6″

The PAX moseyed its way back up to the top at their own pace in preparation for COT

At COT, the origin stories for  a couple of PAX were shared so that we can all get to know one another a little better.

Great work from all the HIMs who pushed through some serious shoulder exercises and goofy crab work.

 

MOAB…out

 

 

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