Month: July 2021 (Page 9 of 11)

Being a short work week and a holiday week YHC figured today at The Ricky Bobby might be a little thin. In terms of numbers it was. In terms of quality it was not! Went like this:

COP:

SSH X 20

IW X 20

Cotton Pickers X 20

Grapevines

Peter Parker X 20

Head to the field for some Kevorkians

1st set:

Burpees

P1 – Run 1/2 way and do 5, run back

P2 – do then until P1 returns

Flapjack

2nd Set

P1 – same run, 5X hands locked big boys

P2 – work until P1 returns

Flapjack

3rd Set

P1 – same run as above, 5X diamond merkins

P2 – same as above

Flapjack

4th Set

Same order as above, Jump Squats

Over to the benches for some triple nickel

Bench – 5 dirkins

half lap – 5 plank jacks

Finish lap.

5 laps total

Benches as follows:

Bulgarian Split Squats X 10 each leg

Elevated big boys (hands locked)

Dips X 10

10 step ups each leg

Run 1/2 way across the field – 5 HR merkins

Run rest of the way across the field – 5 HR merkins

Run back

Return to benches, repeat as per previous

Run back as follows:

1/2 way – burpee broad jump

rest of the way – NUR

Back to COT for Mary and a 3 minute Plank to end

NMM:

Small but dedicated group today. Enjoyed the push! Bubba Sparxx had one hell of a vacation return! Went ot the dogs for sure. Prayers up for Turtleman and our traveling pax and families right now. look forward to all your returns!

Tesla

Pledge
25 SSH IC
25 IW IC
25 mountain climbers IC
25 Freddie’s IC
10 jump lunges count one side

25 reverse crunches oyo
10 hand release merkins
25 Flutters IC

Mosey to short hill for 11s of hand release merkins at bottom and bear crawl up for monkey humpers , mosey down

Mosey around park until below picnic shelter and nur up hill
25 dips IC ( since it wasn’t raining ( Let it go !)

No more non rain

Assemble in front of play area burpee suicides
Run pell mell to first island for a burpee and mosey back
As a group start next round going to next island for 2 burpees
See a pattern ( they didnt either) third island for 4 burpees mosey 

fifth island would see 8 burpees and then sixth for 16 burpees

waited for anyone to ask if 32 or 64 to which I was going to respond, “ no, that’s crazy!”

turd shack for peoples chair and marching IC 25

10 hand release merkins 

assume BTTW and 10 hip slappers but count each individual 

flutters IC 25

back to picnic area to pick up derkins which were left off …. Planned on 25 IC but when I only heard BallJoint and self …. Cancelled at 20

mosey back for 2 1/2 minutes of Mary led off by Captain Stubing with 25 crunches oyo

E Z gave us 25 crunchy frogs 

Dirt with the iC reverse crunches x 20

time for one more Dirty Dogs 20 each side courtesy of Watts Up

NEED Qs FOR 7/21 and 7/28 AS ILL BE ON VACATION … step up

Freight downtown Friday 5:00 delivering water and F 3 info

Turtlemans Friday 5:00 to lift spirits and offer encouragement 

VQ for Bob the Builder at Downtown this Friday 

collections of hair brushes , combs, gun and cough drops this month

prayers for Turtleman, EZ Riders family, those in the path of Elsa

13 men at The Storm

Warm Up:

SSH x 20(ic)

5 Burpees

Gravel Pickers x 15(ic)

5 Burpees

Hillbillies x 15(ic)

5 Burpees

The Thang 

Mosey to the big parking lot beside the school.  Here we lined up at the walkway facing the length of the lot.  Do a suicide style routine using the 5 grass islands. Exercise routine consisted of 3 Rounds.

Round 1:

5 Burpees, run to 1st island for 5 Hand Release Merkins, run back

5 Burpees, run to 2nd island for 10 HR Merkins, run back

5 Burpees, run, 15 HR Merkins, run back

5 Burpees, 20 HR Merkins, run back

5 Burpees, 25 HR Merkins, run back

Round 2:

5 Burpees, run, 5 Big Boys, run back

5 Burpees, run, 10 Big Boys, run back

5 Burpees,run, 15 Big Boys, run back

5 Burpees, run, 20 Big Boys, run back

5 Burpees, run, 25 Big Boys, run back

Round 3

5 Burpees, run, 5 Jump Lunges, run back

5 Burpees, run, 10 Jump Lunges, run back

5 Burpees, run, 15 Jump Lunges, run back

5 Burpees, run 20 Jump Lunges, run back

5 Burpees, run 25 Jump Lunges, run back

Stay in parking lot for some more work.  Start at the upper corner for some 4 Corner Escalator work.  Perform 10 Mike Tyson’s at 1st corner.  Mosey to next corner for 10 Mike Tyson’s, 20 Imperial Walker Squats.  Continue to 3rd corner for 10 Mike Tyson’s, 20 Imperial Walker Squats, and 30 American Hammers.  Mosey to last corner for 10 Mike Tyson’s, 20 Imperial Walker Squats, 30 American Hammers, and 40 Mountain Climbers.

Time is running low, but had a little bit left to do some exercises at front of school.

Hip Slappers x 15(ic)

Dirty Hookups x 15 (ic)

Dips x 15 (ic)

Mosey back towards COT.  Here we knocked out 10 Burpees to bring us to an even 100 Burpees for the workout. Nice work men!! Time

Announcements

Nameorama

Prayer Request

Appreciate the opportunity to lead again.

SA

18 men showed for the bootcamp at Folsom this morning.  Also had 3 runners putting in some miles.  Time to work!!

Warm-Up 

The Thang:

Short mosey to the pavilion just below the COT.  Called 5 exercises:

Hip Slappers, Dips, Step Ups, Derkins, Rocky Balboa’s

We got in 3 Rounds of doing 10(ic), 15(ic), and 20(ic)!  Kept the pace up each round to get the blood flowing.  Mumble chatter was picking up a little, so time to move on.

Mosey to the tennis courts.  Time to shut the mumble chatter down and get in some work.  Pax line up on sideline of tennis court.  15 rounds, with a run to far end of tennis courts between each set of exercises:

15 Burpees, 50 LBCs

14 Burpees, 50 CDD

13 Burpees, 50 Squats

12 Burpees, 50 Flutter Kicks

11 Burpees, 50 Plank Jack’s

10 Burpees, 50 SSH

9 Burpees, 50 Bobby Hurley

8 Burpees, 50 Shoulder Taps

7 Burpees, 50 Mike Tyson’s

6 Burpees, 50 American Hammers

5 Burpees, 50 Mountain Climbers

4 Burpees, 50 Merkins

3 Burpees, 50 Monkey Humpers

2 Burpees, 50 Freddie Mercury’s

1 Burpee, 50 Hand Release Merkins

That was awful!!  Good work men!! Time

Announcements

Prayer Request

Nameorama

Honor to lead today. Everyone pushed hard today.  Lots of complaints about the amount of Burpees, but we all got stronger today!!

SA

5 strong for a post-July 4th Beatdown that wrapped up with the PAX choosing the lesser of all awful options.  Here’s what I remember:

EC was strong today, as Dirt, Watts Up and EZ Rider went out for the standard EC and JJ ran to the AO all the way from home.  YHC was the only one who didn’t do EC.  JJ also ran home after it was over.  Tough bunch to get out in The Gloom after a late night of fireworks AND put in EC.

The Thang:

• Slaughter Starter – 20 x Burpees (OYO)

Next, avoid the incoming truck who was waiting for us to go somewhere, but we weren’t really moving.  We stayed at Snoballs for

Dora – One partner runs around Snoballs while the other works on the exercises

• 150 x SSH
• 150 x Crab Marches
• 150 x Dying Cockroaches
• 150 x Wall Sits w/Moroccan Night Clubs

Made quick work of that, so we moseyed to the baseball fields, stopping at the outer walking path for

• 20 x Burpees (OYO)

Some PAX started looking at their watches and realized we had a lot of time to go.  It started looking like it was going to be one of those never-ending Beatdowns today.

• Bear Crawl halfway to the flag pole
• 20 x Freddie Mercuries (IC)
• Crawl Bear to the flag pole
• 30 x Flutter Kicks (IC)

F3’s founding fathers gave the PAX the freedom to exercise, or really the freedom to “modify as needed”.  What is meant as a disclaimer, really gives PAX the opportunity to customize the workout to their fitness level.  While we often say “you can make it harder”, not sure I’ve seen a lot of PAX take the bait, and I know YHC uses the freedom to modify when needed to make it through some awful stuff.  Well the last round of exercises focuses on the idea of customizing the workout.  We’d have 4 stations, one at the center of the ballfields and a station at 3 of the walkways that lead to the center.  The first time through, we would do all 4 stations and run between them.  Then the next time through, each PAX could choose which station to skip (but he would still have to run to all 4 stations, just wouldn’t have to stop and do exercises at the station).  The idea was to keep working through the 4 stations, dropping another exercise each time, until the PAX just run to all 4 stations without stopping to do any exercises.

So now in the center of the ballfields, YHC announced that we would be running through the stations.  Each station would have 2 exercises, further allowing the PAX to choose their own workout.  Stations were:

• 20 x Hip Slappers/Shoulder Taps (Count One Side)
• 20 x Bobby Hurleys/Bonnie Blairs (Count Each Jump)
• 20 x Burpees/Flying Squirrels
• 20 x Big Boys/V-Ups

So mine looked like:

• Hip Slappers/Bobby Hurleys/Burpees/V-Ups
• *Skip*/Bobby Hurleys/Burpees/V-Ups
• *Skip*/Bobby Hurleys/*Skip*/V-Ups

And with that, we ran out of time.  We took the long way back, as I didn’t want the PAX to miss out on that last run, but doing so caused us to be 1 minute late.  So after COT, YHC did another 10 burpees for bringing the PAX in 1 minute late.

Announcements:

• Upcoming F3 Dads
• Bob the Builder’s VQ @ Downtown

Prayer Requests:

• EZ Rider’s Nephew
• Turtleman
• PAX traveling

Moleskin:

Keep grinding.  Summer can be miserable.  Don’t get complacent.  Do whatever you need to do to keep accelerating.  We want to be stronger in August than we were in July.

Grateful for the opportunity to lead.

With the weather possibly thunderstorms, possibly rain, possibly nothing I chose to stay under the canopy of the Rotary Pavilion.

The playlist was set for an all American themed beatdown.

Warm Up then we got in some werk.
Dora 1,2,3,4,
Tabata per song 3 songs in all.
11’s with bear crawls in the middle.
Calf Raises per step lunge walk across and repeat.
Finished with some ab work and of course American Hammers.

Time.

Prayer request: New parents, each other, Turtle Man, SA, Big Pappy’s Family.

The Bed Pan is Full.
If you would like the list of Music well you should have posted.