Month: October 2021 (Page 6 of 10)

It was about the right time for an Ab-focused workout, so the 10 of us did just that.

WARM-UP

• Alarm Clocks w/ Jump
• Yoga Cobra Ab Stretch
• Yoga Hamstring/Glute Stretch
• Burpees

THE THANG

• Circle up on the basketball court for the following AMRAP routine:
  • 20 LBCs
  • 20 Freddie Mercs
  • 20 High Crunches
  • 10 Reverse Crunches
  • 10 Pulse-Ups
  • 10 Infinity Circles /  Flutter Kicks / Windshield Wipers
  • 10 Side Elbow-Plank Rotations  /  Nolan Ryans
  • 10 Side Bridges on Elbows
  • 10 Body Saw (Elbow-Plank position)
  • Mosey one Lap on the track, stopping for exercises, IC:   10 Merkins at 100m mark, 10 Burpees @ 200m mark, 20 Squats @ 300m mark
• Repeat the above set
• We made it three times through this routine (due to time, we skipped the last track run, but still did the Merkins, Burpees, and Squats) and then it was:
• Time!
  

  ---

  COT

   

• Pledge

   

• Announcements
  • Extinction Run – Nov 6
  • Christmastown 5k
  • Red Cross Blood Drive for F3, Family, and Friends at South Point United Methodist Church,   November 10th
  • Two VQ’s coming up a the at Yank in October –  Rebar and Gator
  • 2ndF event at Primal

   

• Prayer Requests
  • Bourbon Chasers
  • Elbows  (from the asphalt-grinding that was inflicted upon them this morning)
  • Nation for unity
  • PAX on IR
  • PAX looking for jobs  (YHC included!)
  • Nutria’s family – traveling (and prayers for Nutria himself, who will be handling 5 of his kids on his own.)

   

• Name-O-Rama
• Prayer

Thanks for the opportunity to lead !

—-Bubba Sparxxx

I am lovin this weather. Fall is the time to get your ars outta bed and make it happen. Welcome back Stroganoff, first Q @Gashouse in a while.
We split and everyone goes his way, but me and Castle Rock. Well, it only takes two, lets do this.

Warm ups with Squats, Imperial Walkers, Arm Circles and Overhead press, playin some ole’ 80’s Hip Hop, lol. You gotta switch it up once in a while.

Set 1 50/10 sec: BURPEES, Incline pushups, Triceps dips, Bear crawl over steps, Lung walk next set R&R

Next: Pick up bricks and mosey towards trail, Overhead press while walking to bridge. Now Bear crawl with bricks in hand up hill. Leave bricks and head to benches. 40 Step ups and 20 crunches. Pick up bricks and arm curl to bridge, then Overhead press to top of hill. Now butterfly bricks til we get back to our circle. 

Set 3 50/10 sec: Reverse crunches, Flutter kicks, Baby makers, Box cutters, American hammers, Peter Parkers R&R.

The weather was perfect this morning for a fall football beatdown.  Twelve HIM jumped out of the rack and made their way to The Goat for a little pigskin fun.  Chatter was quiet this morning so at 5:30 the disclaimer was announced and we were off.

Warm up

15 Side Straddle Hops  (IC)

15 Toy Soldiers (IC)

15 Morrocan Night Clubs (IC)

15 Mountain Climbers (IC)

Mosey around the block to the upper lot for a birds eye view of our football field marked off down the back alley behind Mayworth’s.

A brief explanation of the field, yardage markers and exercises and the team was ready to take the field.  It might have been dark out there this morning but I think this crew could give the Panthers a run for their money!

Huddle up and BREAK!

Bear Crawl from the end zone to the 10 yard marker.  10 CDDs

Run to 20 yard marker for 20 Squats

Run to the 30 yard marker for 30 Merkins

Run to the 40 yard marker for 40 Lunges

Run to the 50 yard line for 50 LBC

Run to the 40 yard marker for 40 Lunges

Run to the 30 yard marker for 30 Merkins

Run to 20 yard marker for 20 Squats

Run to the 10 yard marker for 10 CDDS and bear crawl into the end zone.

Rinse and repeat for 30 minutes.

No quit in this team.  Everyone pushed on through the fourth quarter.

With five minutes to spare we moseyed back to the start for a rapid fire Mary presented by the Pax.

Announcements:

Extinction Run 11/6 – Sign up in preblast or hit up BOS.

Blood Drive 11/10 – sign up link in slack or hit up Bubba Sparxxx.

Prayers:

PAX and family members traveling. Bourbon Chasers for safe run and travel. The Country. PAX job hunting, our Ms & 2.0s.

YHC closed out the morning in prayer.

Great teamwork today!  It was a pleasure to lead!

Four PAX come out for Lazy Dora and Suicide Burpees.

Pledge and other F3 stuff.

Dirt

Ten PAX showed up at the Ricky Bobby to sweep up gravel in the back parking lot of New Hope Elementary School on Oct 6th.   One PAX would run to the area to clean and take 5 strokes with the push broome.  The next PAX in line would lead the group in an exercise of their choice until the first PAX returned.  It took longer than expected but we got the job done.  Thanks to all who helped.

Pleadge – Thanks for reminding me Tesla.

Dirt

Great morning and strong work from the pax.

Warm UP, Mosey around did some merkins. then we moseyed to the main stage and seen a very large skunk! Tail up and ready to spray!

I yelled Omaha! we went in another direction.
We worked triceps on the ground then on to the tennis courts.

We worked glutes, shoulders, chest, legs.

Show to know!

announcements!
Extension run is coming up.

Prayer request: each other, several men who have loved ones in the hospital or battling a sickenss.

The Bed Pan is Full!

9 warriors gathered for an early fall beat down from Uncle Ted this morning. Could not have been a better morning to do this on! Went like this:

COP:

Arm stretches

SSH X 20

IW X 20

Grass pickers X 20

Grapevines

Peter Parkers X 20

Time for 4 corners on the field!

Corner 1: 10 burpees, run the length of the field to corner 2

Corner 2: 10 burpees + 20 Big boy situps., lunge walk to corner 3

Corner 3: 10 burpees + 20 Big boy situps + 30 CDDS, run to corner 4

Corner 4: 10 burpees + 20 Big boy situps + 30 CDDS + 40 squats

Run a hot lap on the track.

On the endline:

Broad Jump to the 25. 5 HR merkins.

Bear Crawl to the 50, 10 LBCs

Run back to the endline.

Rinse and repeat for 3X total.

11s across the field.

Bleachers; 10 dips

Track on the opposite side: plank jacks

You know the drill.

Back to COT and killed a few minutes with a literal circle of pain “Mary” with the pax calling the work running around the circle and the pax while the work is done. We finished up with a 2 minute plank and a pledge.

NMM: Great morning! A lot of bourbon chasers were out. A few IRs too. Pax worked well. Was a fun morning at The Bobby! A local favorite of Tesla for sure.

Pleasure to lead!

Tesla

I was fortunate enough to take a fill in Q for my brother Slaw.  It was a smaller crowd but the work was still put in.