Author: Blueprint (Page 2 of 2)

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.

A frigid morning in Mt. Hollywood but the heat was turned up in tribute to Santa’s Sleigh following a warm up to include:

Side Straddle Hops
Arm Circles
Chinooks
Don Quixotes

A modification of BLIMPS was used spelling out Santa’s SLEIGH in conjunction with the 12 days of Christmas:

Starting with 1 repetition each, adding 1 repetition each round x 12 rounds:

Squats
Lunges
E2K
Iron Mike
Groiners
Hillbillies

Following each round, run a lap in the lot.  The next round begins when all PAX return from the lap.  In this case with only two PAX, there was no break.

Upon completion of the 12 days in the SLEIGH, 8 box jumps up onto the site benches were performed in dedication to Santa’s jumping down chimney stacks.  8 Derkins followed with each derkin executed with naming each of Santa’s reindeer.

Finished off with core exercises to include:

Flutter Kicks
Big Boys
LBC’s
Protractors

Freon, Mayor, Camelion, Pillager joined me for my second Q.   After the standard disclaimer and pledge, our warm up included:

• side straddle hops
• hill billys
• arm circles
• diamond pushups

Our workout was inspired by my daughter’s volleyball career coming to an end (as a senior in high school) and to those young ladies I coach in rec whose middle school volleyball is just beginning.  Ladder 99’s:

Round 1

• 99 count wall sit

Round 2

• 88 count wall sit
• 88 seal jacks

Round 3

• 77 count wall sit
• 77 seal jacks
• 77 rocky balboa’s (toe tap to bench)

Round 4

• 66 count wall sit
• 66 seal jacks
• 66 rocky balboa’s
• 66 count low plank hold

Round 5

• 55 count wall sit
• 55 seal jacks
• 55 rocky balboa’s
• 55 count low plank hold
• 55 mountain climbers

Round 6

• 44 count wall sit
• 44 seal jacks
• 44 rocky balboa’s
• 44 count low plank hold
• 44 mountain climbers
• 44 squats

Round 7

• 33 count wall sit
• 33 seal jacks
• 33 rocky balboa’s
• 33 count low plank hold
• 33 mountain climbers
• 33 squats
• 33 bench dips

Round 8

• 22 count wall sit
• 22 seal jacks
• 22 rocky balboa’s
• 22 count low plank hold
• 22 mountain climbers
• 22 squats
• 22 bench dips
• 22 mike tyson’s

Round 9

• 11 count wall sit
• 11 seal jacks
• 11 rocky balboa’s
• 11 count low plank hold
• 11 mountain climbers
• 11 squats
• 11 bench dips
• 11 mike tyson’s
• 11 jump wall taps

Finished off with core:

• 30 CBD’s
• 30 flutter kicks
• 30 big boys
• 10 superman v-ups

After attending for approximately 2 months, I conducted my first Q.  Unfortunately the site Q was unable to attend having to quarantine due to a family member who contracted Covid.  As such, I prepared a shovelflag of my own for the pledge.

With the intent to make the lungs burn with this workout, we warmed up the body and amped up the heart rate with some aerobic exercises to include side straddle hops and arm circles, among others.

We ran to another site approximately 1/2 mile away for the main calisthenics portion where we did a circuit of the following:

1. Soccer run, counting every other foot to 50
2. Triple Bear, counting every middle step, to 40
3. Catchers, single count to 20
4. Plyo Lunge, counting every other foot to 10

That sequence was repeated three times.  Between each circuit, the breather for the men was a build up of merkins, to include:

1. 20 close grip (ranger) merkins
2. 20 diamond merkins
3. 10 plyo merkins, with or without the clap

Upon completion of the circuit and the final merkins breather, we ran another 1/2 mile + to the ball field behind the Middle School for core exercises at each base, to include:

1. 20 crunchy frog
2. 20 heels to heaven
3. 20 Peter Parkers
4. 20 airplane cobras
5. 50 American hammers

Concluding the session was a run returning to the lot, and 30 bench dips.