Author: Ben Miller (Page 1 of 3)

WARMUP: SSH, Windmills, Mountain Climbers, Plank Jacks, Hillbillys, Moroccan Nigh Clubs, and Overhead claps
THE THANG: This was another variation of my Farmers Workout:  Each PAX took a turn to run the the “course of chores” which included the Chain Drag, Farmers Carry, Block Loading, and Tire Hammering. While the man was in the course the remaining PAX were back home doing work that was drawn out of the hat, SOME of that work included: Squats, Merkins, LBC’s, Jungle Boy Squats, Shoulder Taps and there were others! Oh yeah I forgot to mention that we also had “The Rock” (no not Duane) but our friend who weighs somewhere above the 50 lb range, the deal was that once the work started the rock couldn’t touch the ground or a 5 burpee penalty would be incurred. The Rock must be shared by all PAX! Did it hit the ground…? YES 2 times that MAY have been intentional (thanks @Pony Boy and @Bed Pan) As always I saw some areas for improvement and look forward to bringing another version of this out soon!
MARY: none
ANNOUNCEMENTS:
COT: Jason (BP’s friend), Gumby’s mother

This was one of those mornings where I just couldn’t seem to find my full stride, I appreciate the support and equal push from all the PAX.
WARMUP: SSH, Windmills, Gravel Pickers, Mountain Climbers, Imperial Walkers, Moroccan Night Clubs, Overhead Claps, and Hillbillys
THE THANG: We headed over to the parking lot for a few “rounds” of Toy Soldiers, Butt Kickers, High Knees, Monkey Sliders, and Bear Crawls
We then headed to the bridge and did 3 sets of Bulgarian Split Squats, Derkins, and Step ups
Then we went back to the parking lot for a set of “7’s” with squats and Mike Tyson’s
We made it back to the pavilion with 10 min on the clock so we fumble through some work on the stairs doing merkins up then merkins down, and also dips up (but not down)
EZ called it stupid and we all kinda agreed so we settled on running the time with MARY.
MARY: LBC’s, Cockroaches, Flutters, Kraken Burpees (thanks SA),  Merkins, Michael Phelps, and Freddies
ANNOUNCEMENTS: 2nf F lunch 19th, F3 Dads this Sat.
COT: Travel, Families, Turtle Mans family

WARMUP: Imperial Walkers, SSH, Mountain Climbers, Windmills, Hillbilly Walkers, Moroccan Nigh Clubs, Overhead Claps
THE THANG: Mosey to the horse track stopping at each light pole for escalating burpees, then we did a Triple Nickle on the concrete seats with 5 Derkins at the bottom, Box Jumps up to the top, and Big Boys at the top.
Then we went out to the track to do 11’s around the track with  Squats on this side and Mike Tyson’s on the far side the run continued around the track instead of back and forth in a straight line so this round of 11’s made for about 1.5 miles!
We had time to run back the Triple Nickle this time with Inclined Merkins at the bottom and Big Boys at the top.
We headed back to COT with some time for Mary.
MARY: LBCs, Flutters, Box Cutters, Freddies, and American Hammers
ANNOUNCEMENTS:
COT: BP’s friend Jason, Westsides family, Family of a man shot and killed yesterday (Kapowski knows them)

Well, your right… kind of. I did just Q this workout at Sandlot Monday, but this workout was originally created to do at Folsom.  The biggest difference this time is that we acutally got to do the workout on the baseball field like it was designed!

OK because you didn’t read the backblast from Sandlot let me fill you in on what went down.

Standard warm up then a mosey over to baseball field #2

We played a game of F3 baseball where each base had it’s own exercise, home plate had 5 burpees, 1st base had 10 merkins, 2nd 10 big boys, and 3rd 10 Mike Tysons. A different Pax started at each base and had to complete the work before advancing to the next base. Upon completing the circuit and arriving back to his starting base the Pax would score a run and start the circuit over again. We ran this “game” for 20 min and the winner was Pony Boy scoring 10 runs! we all got at least 8 and most had 9. Excellent work men!

Before leaving the field we began a 4 of Diamonds (well that’s what I was calling it but Wirenut informed me that my rep counts negated a 4 of diamonds routine, hey, the more you know!) anyway we had 4 exercises in cadence at each base. Those exercises were : 10 low slow squats, 10 seal jacks, 10 in and outs, and 5 toy soldier squats! we made it to 2nd base before we had to call it quits and head back to COT.

It was fun, you should have been there!

We had 7 out on this Monday morning , Everyone was eager to start the week off right so that is just what we did!

Warm up was standard…

Then we moved over to the park but found that the baseball fields were locked, being the upright citizens that we are, we honored the locks and did not jump the fences. But we still needed a diamond so we moseyed over to the parking lot and mapped out our own. What did we need a diamond for, well, for a game of F3 Baseball of course!

Simple plan, timer is set for 20 minutes (was 25 but we adjusted to 20), pax split into 4 teams (one team at each base), each base had its own exercise of 10 reps. After each memeber of the team had done the 10 reps, the team would run to the next base and do the exercise set up for that base. Every time you passed the base you started at your team got a run! After 20 min the team with the most runs wins. The exercises were Burpees at home, merkins at 1st, big boys at 2nd, and Mike Tysons at 3rd. Most of us only made it to 6 runs but I’m pretty sure that Hei Hei and Defib finished with 7 to take the win.

After the round of baseball we had time to run a 4 of diamonds using the same “field”. This time we took a trip around the bases together stopping at each base for a 10 count of: Low slow squats, Seal Jacks, In and outs, and Toy Soldier Squats.

We headed back towards COT stopping along the way back to continue the 10 count work, but dropping the last exercise at each stop!

It was a great time, you should have been there!

Thanks JJ for the opportunity to lead!

This workout started with your standard warm up, but when we took off on a mosey down to the ballpark with no stops along the way, the mumble chatter started with grumblings of this being a boot camp AO and not a running AO. We are so used to stopping at every silly light pole for some Mike Tysons or Burpees that we forget that a non-stop 1/2 mile run is perfectly acceptable at a boot camp!

ANYWAY we made it to the ballpark for a round of 4 corners on the outside parameter of the stadium. At each stop we did 10 Merkins, 15 American Hammers, 20 Flutters, 25 Imperial walkers, and 30 LBC’s.

When we finished up with that we did a “partner-timed Dora” where one PAX did AMRAP of an exercise while his partner ran the sidewalk to the end and back. Exercises were: Big Boys, Freddy Mercurys, and Squats.

Easy Rider started “clock checking” at this point, and rightfully so as we were “so far away from COT” (see above complaints). I’ll admit, I did alter the Wienke at this point to start us back in that direction. We made a few (5 to be exact) stops where we would revisit the exercises from the 4 corners but we’d drop one exercise per stop until we got back to COT! We did get 2 miles in but still think anything under 2.5 is boot camp mileage. I mean, Sargento had us at 3.5 a few Mondays ago and it was still called a boot camp!

Thanks Sister Act for the oppertunity to lead!

Today, I will call it, The Inaugural Folsom Scavenger Hunt! This one will be making a return with a few tweaks to make it better.

The gist was simple, after a short warm up we divided into 2 teams and competed in a scavenger hunt.

Q announced the item to be found and the 2 teams took off looking for said items. First team back won. We played in “rounds” for each item.

The winning team had some “work” with the loosing team having either more reps or a harder exercise, for example the winning team may have to do 20 LBC’s while the loosing team had to do 20 Big Boy’s. There were other exercises, but you get the gist.

We had a 10 item list but only made it through 5, I won’t list the items because they likely will make a return, although not in the same places.

We all had fun and most of us got over 3 miles in while on the hunt!

Hope to see you there next time!

We had 10 out this morning at Folsom

Warm up was basic: SSH, Hilbillys, Windmills, Gravel Pickers, and Imperial walkers

We headed up the hill to grab some blocks then made our way to the tennis court for some stacking block work after a rifle carry to each “corner” of the court (we actually had 5 stops):

We started with 5 tricep extensions, the stacked 10 “Lawnmowers” (each side), then 15 Curls, then 20 Swings, then 25 Rocky Balboas, and lastly 30 presses, but of course you have to unstack what you stack so we did!

We did a little ab work before leaving the court to tune of: 10 WW3 sit ups, 10 American Hammers, and 10 Windshield wipers.

We had enough time to return the blocks and mosey to the picnic shelter to do 3 rounds of: Step Ups, Squats, and Bulgarian Split Squats.

Time to head back to COT!

We had 6 out this morning at Folsom.

We warmed up with : SSH, Hillbillys , Windmills, Gravel Pickers, Moroccan Night Clubs, Overhead claps, and Imperial walkers

We mosied up to the blocks and did 3 set of Curls, Tricep Extensions , Rows, and Swings at 15 reps each

We made our way down to the big hill and did a partner timed Dora. Partner 1 would do the work while partner 2 ran to the bottom and back then we switched off. The work consisted of: LBCs, Merkins, Big boys, Freddy Mercurys, and Squats. This gave each man a chance to run the hill 5 times.

We finished up just in time for COT!