3/15 at crossroads
14 men decided to push today
2 Rucked
12 ran
It was a great morning to get some miles in today .
Thanks for the push men 💪
2 FNG’S
Furlough, and Loveboat
Author: Blart (Page 3 of 5)
3 including myself made it to Starkville
Weather was lovely
Warm up: Don Q’s, 10 IC
LEFT OVER RIGHT
RIGHT OVER LEFT
STRAIGHT OVER TOUCH YOUR TOES
LBC’S 10 IC
NEXT THE THANG
Did variance exercises with blocks 1min on 30 sec rest
Colt 45’s, offset meekins, lundges
Tricep press, OH press, calf raises
Reverse curls, chestpress, stepp overs
I think we were able to complete this around 3 and a half times
Then we did a little ab work:
Lbc’s, oblique crunch left then right
Time was called
Usually a small group here on mondays but always a great workout. Thanks for the push men.
Prayer Request : Family members that are sick, those that are recovering, all on IR, Hushpuppy and others
I took us out in prayer
13 At CROSSROADS this morning getting faster…
Great turn out.
Some ran a few rucked but there is always an opportunity to get stronger. Come join us…
15 showed at Midoriyama on this beautiful evening
Warm up SSH 10 IC
DON Q’S 10 IC
Merkins 10 IC
Lbc’s 10 IC
THE THANG #1
Mosey to hill for 11’s squats at bottom lbc’s at top
#2
Back to playground for a little Dora
50 pullups
100 perkins
200 dips
#3
Mosey to parking lot for some descalating Mike Tysons on one side bear crawl to other side and Rockie Balboas untill six arrives for 10 to1. You are welcome Tesla.
Back to start for a little mary..
Pledge
Announcements :
Roadie and Roundup collecting for Dallas Christian Social Ministry for there angel tree to provide toys and such for kids..
Montross collecting p200 money…
Christmas party Jan. 4th Preblast coming??
Prayer request given ,several with family members needed prayer, also those dealing with illness .
Out with prayer
Blart…✌
Starkville 11/18/19
3 made it to Starkville this Monday
Short mosey to flag . yea I know no running but I needed to get warmed up.
Pledge
Then on our six for a little ab work lbc’s 20 IC
As we neared 20 two older ladies out of nowhere where standing right over Broke and said y’all look good down there…not sure what that meant but anyway..
Back to starting point for a couple rounds of BLOCK TABATA
10 EXERCISES EACH FOR ONE MINUTE THEN 15 SEC REST
THEY INCLUDED:
BLOCKIES
LAT RAISES
CURLS
LUNDGES
MERKINS
SQUATS
TRICEPS PRESSES
CALFRAISES
THRUSTERS
LAYING CHEST PRESSES
Did 2 rounds of this with a set of colt 45’s between
(Curls 3 sets of 15 1/4 up, 1/2 up all the way up)
Finished with 22 for best
Out with prayer
I hope to see this AO GROW let’s all do what we can to help out….
Thanks for the push men….
FOLSOM
6 including myself made it on a beautiful Sat.
Warmup
Side straddle hops 10 IC
Cherry pickers 10 IC
Lbc 10 IC
Mosey to flag,
lbc’s while wait on six . Thanks Montross.
Pledge
Next some IRON HULKS
This is a favorite of Freight’s and a good way to get the upper half warmed up .
1 to 4 ratio with 1 merkin then 4 overhead presses. Did this to 10 merkins…
Back to start for a little Tabata .
We did 10 exercises for 1 min with 15 seconds of rest between. After 1st round took a break and did some ab work.
This went as follows.
Circle up each pax would call an abb exercise , pax would do said exercise while 1 would carry buckets of rocks across parking lot and back.
Now back to Tabata for 1 more round.
Tabata exercises included.
Blockies
Lat. Raises
Curls
Lunges
Merkins on block uneven to right and then to left
Squats
Tricep presses
Calf raises
Thrusters
Time was called
Not a lot to say today but did try to encourage pax to get involved in something other than a workout. We are blessed to have other things going on each week such as Q Source , House of Hims, The Station in Belmont .
I took us out in prayer
Keep pushing the rock men .
Also keep spreading the word lots of men are just waiting on the opportunity. All we have to do is just give it away….💪💪💪💪💪
12 including myself made it to Folsom this morning for a long overdue Blart Q. Three got a few miles in the rest for a bootcamp ⇔
WARM UP:
SSH 15 IC
GRASS PICKERS 15IC
RIGHT OVER LEFT LEG
THEN LEFT OVER RIGHT
The thang
DORA 1 2 3
Partner up.
Partner 1 runs length of tennis court forward to first corner. Then karaoke left to next corner. Nur. back to third corner, then karaoke right to last corner
Partner 2 does called exercises
150 Merkins
250 Mt. Climbers
350 squats
Next to pavilion for 2 sets of hipslappers, dips , merkins.
10ic
20ic
20ic
And then to concrete pad for some ab work to catch our breath.
LBC’S
AMERICAN HAMMERS
NOLAN RYANS
Last to hill for some hill work
Each pax calls a exercise and moseys down hill to cones and then all you got back up. Nice push men, all gave some some gave all.
Great job guys .
I spoke a little on commitment something I have been pondering on lately. Are mine where they should be? Could I focus more on the important things ?
If you have not attended a Q Source I would encourage you to do. Next week is on this very topic something I look forward to.
Announcements
Lots of events coming up get after it.
Prayers for those traveling, fighting illness, and fartsackers
Blart…..
14 including myself decided to get out of the fart sack to push themselves this morning. Some ran some rucked and even walked but all got better. I must say I do enjoy this workout it has become one I truly look forward to and hope to continue to be able to attend. If you have not tried this one .what are you waiting for?.. come get some.
9 men made it to Midoriyama this afternoon for a load of fun.
Warm up :
SSH 15 IC
DON Q’S 15 IC
MERKINS 15 IC
LBC’S 15 IC
Mosey to playground for 5 pullups, 15 BBoy situps, 20 Squats ×3
Next mosey to lake side of park at top of hill for a bucket full of fun
Stopped half way for some abb work while we wait on six.
At top of hill everyone does a called exercise (shoulder ) while one person carries 2 buckets of water halfway down hill to line and back up, once up he then calls next exercise. This was done until each pax made it to line and back
And then mosey back up to ballfield steps for some calf work .
5 calf raises on each step,
once at top plank on six.
Back down and 15 SSH IC, Plank Jack’s 15 IC , MT Climbers 15 IC
This was done 3 times as I recall
Mosey back to start to finish off with some Iron Hulks, 1 merkin 4 airpresses all the way to 9 sorry Slaw ran out of time
MOLESKIN
Get uncomfortable it makes you Stronger in so may ways . We don’t mind this discomfort while working out we should apply this to the rest if our life …
PRAYER REQUESTS: those that are dealing with lose , illness, and just in need of a brother to EH them one more time …
While I was spending some time in the library just doing some research I realized Ancorman needed someone to take the Q at the Yank . So I felt it was time to take one…it went like this…
WARM UP
SSH 10 IC
MERKINS 10 IC
LBC’S 10 IC
IMPERIAL WALKERS 10 IC
First thing was to mosey around the front side of park to demo the lap that would be the timer for our tabatha set up on center stage. One man runs a lap while others do provided exercises that were marked on pavement. Those included…
Curls
Jump rope
Plankjacks
Tricep press
Mtn climbers
OH press
LBC’s
SSH
Chest press
American hammers
Merkins
Burpees
Squats
Next we mosey to lot across from Bank or next to that restaurant or beside the church well right up the rode anyway…for 11’s Mike Tysons and WW1 sit ups
Then on way back to center of park we stopped for 22 merkins on the railroad tracks.
By this time folks were setting up for the Festivities that would be happening later in the day so we moved our coupons and went up to the turd shack for a little wall work .
This would include some hippslappers, wall sits, tricep presses, and derkins..
Finished just in time for the kettle corn..
Announcments: 2nd F at Lewis Farm was last night
Mt Mitchell hike May 5th leaving from GSM at 5:30 see Gastone for more details
SFN May 25th
MOLESKIN: It has been to long since I had posted at the Yank lots of things to use in a workout there need to get back to use more next time. We all hear each other say how F3 has improved there lives it is truly amazing how it just continues to happen. I have found as I continue my F3 journey that the men around me still keep getting stronger and stronger thanks to you men I have someone to push with ..A.B.T.
Praying request, those on IR, Kotters, family members sick and others I may have forgotten
Out with PRAYER