Author: Ben Miller (Page 1 of 2)

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!

We had 5 out at Labyrinth this morning.

Warm up was standard: SSH, Mountain Climbers, Hilbillys, Windmills, Gravel Pickers, Overhead Claps, Moroccan Nigh Clubs, and Imperial Walkers

We took the long way down to the playground where we did 4 sets of : 10 Swing Crunches, 10 Big Boys, and 5 Pull Ups

We then found us a hill over at the soccer fields and proceeded to run some hillside 11’s with Mike Tyson’s at the bottom and CDDs at the top

We made our way to a picnic shelter for a few rounds or Bulgarian Split Squats, Step Ups and Calf Raises  and that made it time to go back to COT

We did make time at each light pole to escalate some sqats.

Back to COT !

Warm up was “standard” :

SSH, Hilbillys, Windmills, Gravel Pickers, and Moracin Night Clubs

Now on to the “sadness”! If I learned anything this morning, it’s that F3 Gastonia should not enter into any pick up basketball tournaments, or if they do the opponents strategy should be to foul and put as many PAX on the foul line as possible!

The stipulation was simple, each PAX was to take a free throw, If the basket was made we would all do 5 SSH, if it was missed we’d do 3 burpees…..

Well after about 13 of the 21 we had to stop because we had only done 5 SSH and 36 burpees, I could see where this was going and we had other things to do.

Next was a 3 x 3 on the benches: We did 20 step ups,  10 dips, and 10 Derkins, for 3 sets with a lap around the basketball court in between sets

We moved on to some STACKING 4 Corners: 10 Merkins, 15, Jump Squats, 20 Lunges, and 25 LBCs, and of course you have to UNSTACK what you stacked so we did just that!

We almost made it through a DORA 1 2 3  with 100 Big Boys, 200 Squats, and 300 Flutters , but the time ran out before we could finish so we took it back to COT.

Thanks to PAX that came out and thanks to Radar for the oppertunity to lead!

Well the Daylight savings time change nor the return of the cold temps could keep these 8 HIM away this morning.

It was a simple but effective workout.

We started with a warmup : SSH, Imperial Walkers, Windmills, Gravel Pickers, Hillbilly Walkers, and Moracin Night Clubs.

We mosied over to the Kintegra parking lot for a set of 11’s with SSH and Bigboys.

We went from there to the Food Lion parking lot for some “Paula Abdules” with Lunge Walks and Squats.

We stayed in the parking lot and partnered up for a Dora with 100 Merkins, 200 Squats, and 300 LBCs.

We had some more time so we made our way to the  wall in front of Terminex for some Step ups, Dips, and incline Merkins, we did 2 rounds.

Just enough time left for a round of Mary: Freddy Mercurys, Obliqe crunches, Flutters, Dying Cockroaches, and LBC’s.

A good time was had by all!

We started out with the a standard warm up of SSH, Moracin Night Clubs, Overhead claps, Sun gods, and gravel pickers.

(Stogie Took off on a ruck)

After that we partnered up and ran “catch me if you can style” up to the flag while one partner did 5 merkins.

Upon arrival at the flag, we said the pledge then started our first “thing”. This was a 5 round set of 20 mountain climbers, 20 Rocky Balboas, 10 jump squats, followed by a lap around the island.

After completing 5 rounds of the above we circled up under the awning for a mini Q school round of Mary for the benefit of “Band Camp” a young PAX who has been posting the last several days. We started with LBC’s and everyone had a chance to call a 10 count cadence of their favorite ab exercise, then we ended wit Band Camp calling a 10 count cadence of LBCs to finish, he counted them better than some veteran PAX!

We worked the clock with a set of dirty 11’s, starting with 10 merkins hitting a burpee in the center (each trip) and big boys on the other end.

That left us just enough time to get back to COT to wrap it up!

It was a nice Valentine’s , morning

We started with a “traveling” warm up running about a half mile stopping periodically to do a few exercises.

We made our way to the center of the ball fields for a Flower Bouquet, we did 12 big boys at the concession stand then ran out to the end of the fields and did 12 jump squats, ran back, took a lap around the concession stand then repeated for the other two fields.

We then mosied over to the parking lot and did t rounds of Pala Abduls with bear crawls and Mike Tysons, then lunge walks and squats.

Next we headed over to the picnic shelter and did 5 rounds of : 10 step ups, 10 dips, 10 derkins, and 10 split squats, each round was followed by a lap out and back to the parking lot.

That left just enough time to run some “Racoon Crawls” down the length of the picnic tables and back, they were a hit, I hate you missed it.

Then back to COT for announcements and Prayer!

Showed up this morning to find the playground equipment uprooted and piled up on the ground, and we were going to do a mainly pull up workout! Oh well, I had to rewrite the Wienke on the fly…

We warmed up wit a mix of SSH, Imperials, Windmills, Gravel Pickers, and Hilbillys, between each exercise we hit 2 burpees.

We went over to one of the many picnic shelters and did a 4 x4, 4 rounds of 4 exercises with a lap around the parking lot between rounds. We did step ups 10 each leg, dips 10 reps, bulgarian split squats 10 each leg, and incline merkins 10 reps.

Then we ran back up the hill and did a set of 11’s with big boys and burpees

That left enough time for a few rounds of Mary: Dying cockroaches, American hammers, LBC’s, Reclining Flutters, Plank hold, Mountain Climbers, Hand release Merkins , and 22 Merkins for the Vets!

Announcements, Prayers, Praises

Good Work Men

Of no fault of anybody but myself, I didn’t realize I was on Q until turning into the parking lot and noticing the date on the scrolling marquee. Somehow I had Thursday as the 19th and not Tuesday, Oh well, We still made it happen!

Started off with a F3 typical warm up :

SSH, windmills, gravel pickers, Moroccan night clubs, overhead claps, and imperial walkers

We grabbed some COLD blocks and took them to the tennis courts for a “modified” 4 corners that turned into “escalators” we started with Tricep extensions then added curls at the next stop, then added chainsaws at the last stop. Then we “deescalated the set.

One more round consisting of windshield wipers, chest to block merkins, and block swings

We put the blocks up then made our way to the lower parking lot and traveled Lieutenant Dan style to the middle of the parking lot, and there we ran a triple nickel with 5 burpees and 5 big boys, before Lieutenant Daning back to the top of the parking lot.

We ran back to COT for a little ab lab and that was time.

Thanks Pony Boy for the oppertunity to lead.

9 HIM made it out to Folsom on this, balmy 60 degree morning.

Warm up was typical and nothing fancy.

Before moving into the first part of the workout we talked about exercise “form” and possibly one of the main cause of form degeneration (and subsequent injury due the bad form) MAY be that many times some PAX will breeze through an exercise while another struggles through it and after a few rounds the PAX that was behind starts to compromise form to keep up with the group. So to test this theory all of our work this morning was done slowly and deliberately and there were “catch up” points built into each evolution.  It all seemed to work well with the work being hard enough to keep the sweat on everyone’s brow but still truly “leaving no man behind” because let’s face it we’ve all been the six and will be again for one reason or another!

The work was simple,

At the picnic shelter we did:

Bulgarian split squats, dips, step ups, and derkins, 3 rounds of 10 reps

In the parking lot we did:

Paula Abdule’s with lunge walking forward and backwards and 2 Mike Tysons, every 3 space we would hold plank for the 6 then continue.

In the tennis courts we did:

Escalators, one exercise per court stacking them as we moved (together of course)

5 squats, 10 Hibillys, 15 mountain climbers, 20 plank jacks, 25 air presses, 30 LBCs

and of course if you stack the exercises then you must unstack them on the return trip.

Back at COT we had just enough time for some ab lab with: flutter kicks, Freddy Mercurys, American hammers, crab cakes, and LBCs

Announcements: Ultimate Frisbee Thanksgiving day, Christmas town run Sat after TG,

Prayers/praises: Baby Brooks is home, Wire Nuts mother, Paul barer: family , Clutch’s dad surgery recovery