Author: Joe Asis (Page 1 of 2)

1st cone- 10x perfect form, double crunch, jungle boys

Ladder-double step

2nd cone- 15x Mike Tyson, Big boy’s, heal raise squats

Ladder- scissors

3rd cone-20x merks, lbc, squats

Ladder- in&outs

Rinse and repeat x3

12 kettlebell exercises. 3 per round. Start with 10 reps. Increase reps by 5 each round. In between rounds we jog to the playground max out on pull ups and jog back. (Option to walk small lap around parking lot)

Curls

Upright rows

Single Arm rows

Skull Crushers

Chest press

OH Tricep Ex

Curb Squats

Calve Raises

Lunge Squats

Double crunches

LBC’s

Big Boys

Nice little group of Pax this morning at Gashouse. 10 of us joined up and got annihilated together 😮‍💨 After a quick warmup with the pain lab gang we split off to do a real man’s workout. We partnered up and did a little “catch me if you can” to the church down the street. One Pax did 5 jungle boy squats while the other moseyed to the destination. Pax would catch their partner and switch until we got to the back of the church parking lot. Once we arrived Pax found a nice set of stairs waiting for them. We partnered up and did some B.O.M.B.S. (50 Burpees, 100 overhand claps, 150 merkins, 200 big boys, & 250 squats). One partner ran up the stairs while the other began the reps. We ran and exercised Dora style until all reps were complete.  Next we moseyed back down to the library where agility ladders were waiting. We ran through a handful of drills (2sets each).

single step, double step, In&Out, In&Out squats, scissors, plank walk, knee tucks, & plank walks w/diamond merkins.

After the introduction to the ladder drills we partnered back up and did a Dora style workout with one Pax hitting more ladder drills and the other jogging down to the handrails for some inverted pull ups. We did a set of 20, 15, & 10 before our time ran out. We were all sucking air at this point so we decided to fellowship mosey back to the Museum. Everyone but Flintstone who ran because he only has one mode. “Beast Mode” 💪🏽

Concluded COT & Name O Rama w/the pain lab crew.

There was only 6 of us this beautiful morning, but we definitely out in that work 💪🏽

Here’s the Winki 😉

“The 12 Disciples”

(This circuit work out is meant to make you look for Jesus and beg for mercy)

12 kettlebell exercises. 3 per round. Start with 10 reps. Increase reps by 5 each round. In between rounds we jog to the playground max out on pull ups and jog back. (Option to walk small lap around parking lot)

Curls
Upright rows
Single Arm rows

Skull Crushers
Chest press
OH Tricep Ex

Curb Squats
Calve Raises
Lunge Squats

Double crunches
LBC’s

Big Boys

Vacation must be in the air as numbers were small this beautiful morning 5 Pax showed up for what turned out to be a fun and productive workout 💪🏽 Here’s how it went down:

Disclaimer, pledge, and then right into warmups:

Standing V stretch

Willie Mays Hayes

10 merkins b/c Willie went down looking lol

10 side straddle hops

We moseyed on over to the basketball hoop to get in the fan favorite game of knockout. As always we racked and stacked a few exercise in between rounds for a little extra pump. When you got knocked out today it was OYO workout with the coupon. With small #’s the rounds didn’t take too long so it was better this way. Between rounds went like this:

Round 1: 5 burpees

Round 2: 10 tricep extensions

Round 3: 15 squats w/coupon

Round 4: 20 curls w/coupon

Round 5: riffle carry coupon up the hill

Round 6: 25 LBC’s at top of the hill & continue riffle carry back down

After Round 6 we had about 15 min left and decided to split up and have a little 3v3. Losers had to do 10 blockies. I believe the final score was 11-0 but the losers will probably say they scored 6 and made a good run in the end 😂

Announcements and prayers:

Prayers for Turtleman’s family

All AO’s will converge at The Sandlot on 6/10 in honor of Turtleman 💪🏽

Kind of a small group for a Downtown crowd today. The holiday weekend must’ve inspired some fartsacking this morning 🤷🏽‍♂️ none the less, the 8 of us that showed up certainly put in that work! 💪🏽

Here’s how it went down. We started with the pledge and a quick disclaimer. Then listened to some motivational words from David Gogggins and others while we warmed up.

Seal Jacks:10

Don Q’s:10

Gravel Pickers:10

Imperial Walkers:10

A few yoga stretches

LBC’s:10

Freddy Mercury’s:10

Flutter Kicks:10

Finished the warm up off with some Burp&Merks: up to 10 & back to 1

Next we hit the ladders. I introduced a few drills that were immediately followed by a sprint up the stairs and then a walk back to the start. Quick feet then explode type deal. At first the pax wanted to job back to the start but I encouraged them to walk because they would soon appreciate the recovery time lol. Drills went as follows:

Single step: x3

Double step: x3

In&Out: x3

In&Out squats:x3

Scissors?:x3 (everyone except for Slaw, not sure what drill he was doing 🤣 his coordination could use some improvement!)

Plank walk: x3

Knee tucks: x3

With about 15 min left we went into B.O.M.B.S.

50 burpees

100 overhand claps

150 merks

200 big boys

250 squats

Pax 1 exercises Pax 2 ran to the street and back hitting the ladder both ways

Single step for burpees

Double Step for OC

In&Out for BB

In&Out squats for squats

Ended with COT. Prayers for Turtleman and Slaws coordination 🙏🏼💪🏽

What started as a great idea 💡 to play ultimate football, ended up  as a great opportunity to see how well we can adapt on the fly! It was an intimate group of 6 PAX at The Ricky Bobby this beautiful morning!

Here’s how it went down:

As always the music was blasting for a little ambiance ITG 💪🏽 Pretty easy warm up with the almost Mandatory side straddle hops, followed by some Don Q’s, Gravel pickers, then Imperial walkers. We did a few stretches and then went into the 1st improvised exercise.

Burp & Merks: start with a burpee and increase the merk at the bottom by 1 rep in til you get to 10. So 2nd burpee 2 Merks at the bottom… so on and so forth… once you get to the 10th burpee there is 10 Merks at the bottom. Since we are F3 men we had to pyramid everything back down to 1… in case your math isn’t that good that 100 push-ups total inside all those burpees 😮‍💨

Next came a suicide type work out that included 15 burpees at the 1st light pole, 10 Merks @ the 2nd, 20 @ 3rd and 30 big boys @ 4th.

A Partner Dora variation came next that included 3 more exercise. (Mike Tyson’s, double crunches, & Squats) Each round one Partner exercise as the other lunge walked to the next light pole and back.

We then took it to the football field. After picking up the cones I set up earlier for the football game 🥴 we left 4 cones out to play a little game called “when animals attack!” So we set up a square “kill zone” that everyone had to stay inside of. One person was designated as the animal. I went 1st since it was my Q. The remaining Pax went to the opposite corner as me. We all assumed the bear crawl position and played a little game of tag. (Bear crawl only). When someone was tagged the round started over and the person tagged became the animals. It was fun, entertaining, and it sucked all at the same time.

After a few rounds we wondered over to the play ground to get into some pull ups and dips. With about 3/4 min remaining we gathered near the flag and ended with some Sallies 💪🏽.  Pledge, announcement, and prayer closed it all! 🙏🏼 Not too bad for making it all up on the fly lol

Quick warmup followed by a quick introduction to some agility  ladder drills.

Ladder drills went as followed(x2): single step, double, in&out, in&out squats, knee tucks.

Then we went into dirty double 11’s with Merkins & LBC’s on one end and Mike Tyson’s & Big boys on the other.  Ladders were set up in the middle and I called which drill we did as we passed by.

Halfway through the workout we had a FNG that was blowing chucks of his Japanese food from the night before, so it was only fitting that we named him Bonsai! 😂 love u bro!

Even after the puke show our Pax still wanted more. So we finished it off with a Battan Death March 💪🏽

We had 13 Pax show up and 1 FNG

Knockout with a twist…Call it Nasty Knockout!

we set up 6 stations: tire flips, curls w/blocks, overhead press w/blocks, kettlebell swings, Alta’s balls, and Hill climbs w/weighted bags.

the object of the game was be the last man standing! If you knocked someone out, you sent them to a station to exercise for the rest of the game. Early in the game we realized we all needed to work on our jump shots… all of us except for Top Hat because this 54 yr old man was str8 wet with it! Respect 🫡… not one of us young studs wanted to shoot in front of him. He was knocking people out like LL Cool J’s mama told him to 💪🏽

In between rounds we racked and stacked a bunch of chest exercises. Blowing out those chest muscle’s definitely made it harder to shoot with any accuracy, although we didn’t need much help with our lack of accuracy 😮‍💨

(Round 1)5 burpees

(Round 2)5 burpees+10 merks

(Round 3)5 burpees+10 merks+15 Mike Tyson’s

(Round 4)5 burpees+10 marks+15 Mike Tyson’s +20 big boys

Final Disclaimer: Ocho is a cheater… his new F3 name is Dirty Ocho!

3 words… Dirty… Double… Elevens…