Author: Blueprint (Page 1 of 2)

A rainy morning kept the PAX cool at the Labyrinth on this early April day, and we got right in it following some basic warm ups.

• Mosey out across the street to the bank were we proceeded with our Triple Nickle transaction: 5 reps, 5 times, of Burpees, Bear Crawl through the covered teller drive through, CDD’s
• Mosey out to the park pavilion to perform bench work, consisting of two separate rounds of 11’s with:
  • Box Jumps, to Diamond Derkins
  • Step Ups to Dips
• Transition to the parking lot for a little Route 66, performing Mike Tyson’s at each light pole
• Mosey back to the AO to finish out the session with a Blueprint special dubbed Around the Clock:
  • Much like Route 66 but instead of adding up to 11 reps by the end, you position your body at each hour of a clock, performing that number of reps, starting at the one o’clock position and ending at the 12 o’clock.  The exercise was Big Boys, adding up to a total of 78 reps.

The PAX enjoyed another Blueprint Bootcamp, complete with the finest Exicon references.  The warmup to start though:

• side straddle hops
• Moroccan nightclub
• seal jacks
• overhead press
• overhand clap

Then the full go:

• Mosey, to 11’s with box jumps and derkins
• Mosey and box cutters
• Mosey and wall work:
  • dirty hooks ups
  • balls to the wall
  • wall squats
  • hip slappers
• Mosey and flutter kicks to Veterans Park, pledge of allegiance
• Mosey and NUR
• Mosey and big boys
• Mosey and killer rabbit
• Return to AO, triple bear

Announcements and praises included:

• 2nd F lunch at Bad Daddy’s
• April convergence
• Extinction run April 20
• Blow Grits twins are doing well
• Blueprint’s 2.0 was baptized.

Prayer requests were for the Hall family, and the Gavel family

I was so proud to give the Mt Hollywood PAX a make-up workout since I had missed my weekend leg day…they maybe not so pleased:

After a general heart rate increasing warm up, we hit it off with Route 66 Mike Tysons.  Once complete, we began to mosey out from the lot, but recognized we were light a couple of members we started with.  A FNG was already feeling the pressure and had to break, so we all elected to mosey back to the AO parking lot in effort of not leaving a man behind.  We conducted a ‘turning 50’ workout to include:

1. 50 squats, lap around the lot
2. 50 split leg squats, lap around the lot
3. 50 sumo squats, lap around the lot
4. 50 jump squats, lap around the lot
5. 50 calf raises, lap around the lot
6. 50 count Al Gores, lap around the lot
7. 50 pigeon toe calf raises, lap around the lot
8. 50 (4 count) Triple Bears

Announcements, Praises and Prayers included:

• Bulldog Wednesday to Thursday
• Welcome to FNG Blow Grits
• Prayers for Blow Grits family
• Prayers for Jackson Hall family
• Prayers for the unfortunate child who died on the Holbrook school bus
• Prayers for friend Mandy who lost her 22 year old daughter to illness

Was visiting friends in the Detroit area and still wanted to get in my typical Monday post.  Found one called “The Foundry” in Brighton.  Despite following a night of drinking and poor eating celebrating the Super Bowl, and the 40 minute drive at 4:30 am, I was committed to post.  The Foundry is a relatively new AO at 1 year old.  A group of about half dozen typically attend but it was only 4 of us that day.  Approximately 24 degrees F and snow banks lining the parking lot, we went to work with some standard moves and laps around the long, dark, winding drives of the church campus.

Started with standard warm ups, and a lap around the parking lot.

From there it was Merkins on the clock:
– with your feet staying in the same place, and in the plank position, hand walk to the one o’clock position from the 12 and perform 1 merkin, without rest, hand walk to each succeeding number on the clock, performing that number of merkins.  In all, each PAX will have performed 78 merkins after the 12 o’clock position.

With the same concept as above, we did Heels to Heaven on the clock, with one’s head as the center of the dial.

Mosey into town to the brick pallets lot
Grabbing two bricks, one in each hand, we conducted shoulder exercises.

Mosey to adjacent parking lot.
15 Burpees
20 Triple Bears
60 squats
Lap around the lot

Nur up the road
Bear crawl to next drive
Crab walk to next drive
Broad jump to next drive

Mosey to AO
~100 yard dash Rabbit Chase
Airplane extensions to close out

Prayer requests for Turtleman’s recovery, new 2.0’s entering the world, aging relatives battling health issues, and a friend experiencing a troubled marriage.

Another October Q by Blueprint inspired from the current school volleyball tryouts and workouts.  Surely if the girls can do it…

Yet, with the F3 twist, the PAX were definitely given  the business after the lap and warmups with Ladder 99’s:

Round 1: 99 second Wall Sits

Round 2: 88 Seal Jacks, 88 second Wall Sits

Round 3: 77 Rocky Balboa’s, 77 Seal Jacks, 77 second Wall Sits

Round 4: 66 second Planks, 66 Rocky Balboa’s, 66 Seal Jacks, 66 second Wall Sits

Round 5: 55 Mountain Climbers (x1), 55 second Planks, 55 Rocky Balboa’s,  55 Seal Jacks, 55 second Wall Sits

Round 6: 44 Squats, 44 Mountain Climbers, 44 second Planks, 44 Rocky Balboa’s,  44 Seal Jacks, 44 second Wall Sits

Round 7: 33 Bench Dips, 33 Squats, 33 Mountain Climbers, 33 second Planks, 33 Rocky Balboa’s,  33 Seal Jacks, 33 second Wall Sits

Round 8: 22 Mike Tyson’s, 22 Bench Dips, 22 Squats, 22 Mountain Climbers, 22 second Planks, 22 Rocky Balboa’s,  22 Seal Jacks, 22 second Wall Sits

Round 9: 11 Jumping Wall Taps, 11 Mike Tyson’s, 11 Bench Dips, 11 Squats, 11 Mountain Climbers, 11 second Planks, 11 Rocky Balboa’s,  11 Seal Jacks, 11 second Wall Sits

Some announcements shared in the COT:
24 hour run on 11/4
CHAD 1000 on 11/10
CSAUP on 11/18
40 Day Challenge looms!

Prayer requests included:
Turtleman and his project to widen his shower
Red Ribbon for his recovery of a sprained shoulder
For the salvation of Jesus
Traveling PAX to include Orangeman, Buckshot, Blueprint

Mt. Hollywood conducted a fun WOD style tribute to our nation’s independence day.  Following the warmup at our AO,  we mosey’ed out downtown to the battle ground.   Conducting 17 reps of the first exercise, and 76 reps of the second exercise, the following list was posted for the PAX to perform OYO:

1. Burpees / Side Straddle Hops
2. Pull Ups / Jump Lunges (single count)
3. Diamond Merkins / Mountain Climbers (double count)
4. Triple Bear / Squats
5. Overhead Shoulder Press (with coupon) / Rocky Balboas (double count)
6. Mike Tysons / Seal Jacks
7. Peter Parkers / Flutter Kicks (double Count)
8. Airplane Cobras / American Hammers (single count)
9. CDD / Freddy Mercury’s (double count)

On the return mosey, the PAX were challenged with sprinting out the last 100 yards.  Red Ribbon earned another red ribbon.

Finalizing out the morning included:

• 20 Big Boys, OYO
• 10 Box Cutters, IC
• 25 Merkins, OYO

Announcements included notes about workouts for 4th of July, reading of the Declaration of Independence, and upcoming races in Belmont and Cramerton.

Prayer support was offered to Norwood, Hufstedler family, and the Kavanaugh family (neighbors to Blueprint) who just lost a patriarch family member to a stroke.

It was a wet day at the Storm, but the PAX were all motivated at the aptly named AO.  We got started with warm ups to include:

• Side Straddle Hops
• Seal Jacks
• Imperial Walkers
• Toy Soldiers
• Gravel Pickers
• Squats

A little mosey around the parking lot set the perimeter for the Four Corners:

• 1st Corner: 50 double count soccer run
• 2nd Corner: 1st Corner + 25 double count jump lunges
• 3rd Corner: 2nd Corner + 12 four-count triple bear
• 4th Corner: 3rd Corner + 6 burpees

Following that lungs opener, the PAX made their way to a bench  or concrete barricade for Lindsays, aka Forties, reducing and adding 5 reps of the following until inverted to 10/30:

• 30 Dips
• 10 Derkins

A mosey to the traffic circle for a round of core work. Following each set listed, Pax were to run around the circle:

• 25 Crunchy Frog
• 25 double count Flutter Kicks
• 25 Big Boys
• 25 Heels to Heaven
• 50 American Hammers

To finish it out, a longer mosey around the drive and back to the start where we executed:

• 10 four count Mike Tysons
• 10 four count Mountain Climbers
• 6 Eight Count Body Builders
• 10 Diamond Merkins oyo

Announcements included:

• upcoming Annihilation 6/24
• Blood Drive 6/28
• July 4th at the Yank, 7am
• Speed for Need Spirit Award to F3 Gastonia

Prayer requests included wishing family members well:

• Radar’s sister – recovering from her cancer treatments
•  Jenny’s father
• Uncle Bob with Parkinson’s

5/8 was a big day for F3 Gastonia’s Mt. Hollywood.  Blueprint, celebrating his one year anniversary with F3 and his 47th* birthday, brought a few gifts to the PAX:

Gift 1: FNG Choo Choo

Gift 2: the  workout:

Warm up to include High Knees, Side Straddle Hops, Imperial Walkers, and Moroccan Nightclub x 15 reps.

Mosey out to Dora 1-2-3 with
100 Diamond Merkins
200 Plank Jacks
300 Lunges
while the partner PAX runs the hill and back

Mosey out to another street, with utility poles to mark the next round for 25 reps of:
In  & Outs
LBC’s
Big Boys
Crunchy Frog

with time running short,
*47 American Hammers finished off the core work, then a Mosey back to the AO.
*47 Burpees concluded the workout before the announcements:

Gift 3: Blueprint relieves Freon of Site Q duties, thanking him for 2 1/2 years of service to the AO.

A crisp morning on the heels of the push the rock challenge still brought out some of F3’s Monday regulars. After a quick disclaimer, the PAX got to work.

Warmups began with simple calisthenics in cadence:

High knees
Side Straddle Hops
Seal Jacks
Toy Soldiers

Then it was off to the soccer field with designated corner markers for Hindenburg BLIMPS:
Each round included four sets, one at each corner post:
10 burpees
20 lunges
30 imperial walkers (modify as necessary, Freon, not change to Hillbilly’s!)
40 merkins
50 plank jacks
60 squats

that’s 840 reps!!

Finished off with a bonus around the parking lot, breaking it up into 4 legs with:
crab walk
bear crawl
bunny hop
run to the end

Circle of trust for the pledge and prayer, with requests for:
Tiger’s mother
Radar’s sister
Tooth Fairy’s family

Good work men.