Author: Spiderman_Gashouse (Page 5 of 14)

Busted out the rain dance this morning.  All the heavy lifting brought down the wets, only moments after we finished the COT!

WarmUp:
Monkey humpers – 10 IC
Squats – 10 IC
Merkins – 10 IC
Plank Jacks – 10 IC
LBCs – 10 IC
Imperial Walkers – 10 IC

Pledge

This is F3. I am a professional at something, just not this. If you continue to follow me, you will be disappointed.

Thang
Kettle Bell Swings – 10
Curls – 10 IC
Kettle Bell Swings – 10
Goblet Squats – 10 IC
Kettle Bell Swings – 10
Plank Jacks – 10 IC
Merkins – 10 IC
LBCs – 10 IC
American Hammers – 10 IC

Overhead Press 10 IC
Curls 10
Kettle Bell Swings 10

Lawnmowers 10 each side
Chest Press 10 IC
Calf Raises 10, 10 , 10

Zombie Walk down & Back to first lamp post

Freddy Mercury’s – 10 IC
American Hammers – 10 IC
Curls – 10 IC
Kettle Bell Swings – 10
Goblet Squats – 10 IC
Kettle Bell Swings – 10
Plank Jacks – 10 IC
Merkins – 10 IC

Flutterkicks 15 IC
Windshield Wipers 20
American hammers 10 IC

Lawnmowers 10 each side
Chest Press 10 IC
Calf Raises 10, 10 , 10

3 Minutes of Mary & Boom!

Announcements:
X-mas 5k,  Dec 3 X-mas party,  Ultimate frisbee after Turkey day, Day after Thanksgiving Lunch at Ray Nathan’s

Prayers: Huckleberry, Turtleman, All new parents, Nutria’s brother-in-law, Tube’s M, Radar’s sister

Warm Up

Putting on a mask – or breaking out of an insane asylumn
– Imperial Walkers
– Curls
– Tricep Extensions
– Halo

Take our first victim
– Grab, Lift, choke = squat, curl, press

Next victim
– Rip them apart = Lawnmowers!
– Zombie Walk to the next victim
– Grab them by throat – one armed squat with kettlebell overheard / Flapjack
– Throw them into a lake of fire = Kettlebell swings!

Rection to Being Shot
– Lunge
– Bear Crawl
– Flutterkicks

What do you do after being hit, run over & shot?

– Big Boy Sit Ups
– Merkins
– Squats
– Toy Soldiers
– Curls

KB Press
Derkins
plank hip dip w/ KB pull
flutter kicks
American Hammers
20 Freddy Mercury

This boss-man attended a masterful workout this AM. Had Orangeman not fought his instincts to fart sack, Spiderman would’ve been SpiderFLAB.  But not today, cause we crushed it.

Warm Up
MClubs
Arm Circles
Squats
Merkins
Dying Cockroaches

Pledge
10 IC Merkins
15 IC Squats
15 IC American Hammers
20 Peter Parkers
25 Flutterkicks

Stretch: Grass Pickers, Arm Pull things, and nothing

20 Kettlebell Swings
20 Squat, Curl, Press
20 Mountain Climbers
20 Merkins
Calf Raises

Core: Crunchy Frog, Michael Phelps

1 Minute work, 15 second rest REPEAT

Kettlebell Swings
Tricep Extensions
Goblet Squats
American Hammers
Curls
Calf Raises

Zombie Walk to and fro

1 Minute work, 15 second rest REPEAT

Mnt. Climbers
Peter Parkers
Flutterkicks
Curls

2-3 Mintes of Core

Announcements: Transvergence, Followed by Amoeba Ruck
COT: Tesla, Orangeman’s travels, Spriderman’s father-in-law

Wanted to get this posted so PAX get credit.  All they need to do is show their tickets to the gun show and it’s proof.

In no particular order,

Merkins, Squats, KB Swings, Imperial Walkers, Curls, Arm Extensions, Calf Raises, Lunges, Squat Curl Press, Lawn Mowers, Grass Pickers, Around the World, Halo, LBCs, Dying Cockroaches, Flutterkicks, Mountain Climbers, Plank Jacks, those other things and the ones where it sucks.

Bulldog it this week, or don’t.

Warm Up:

In this exact order, exactly –
Grass Pickers, Plank Jacks, Merkins, Squats, LBCs – 10 each

Beast Position:
– Left hand to Right knee x 10
– Raise Left arm & Right knee x 10 (like superman)
– Flap Jack
– Sundial Merkins x 10
– Curls 10

Squat Knee backs w/ Kettlebell 10
Monkey Humpers 20
Plank – KB Pulls x 10
Side Plank 30 seconds SWITCH
Calf Raises

Squat Curl Press 20
Lawnmowers 10 per
Curls 10

Crunchy Frogs 10
American Hammers 15
Peter Parker 10

Zombie Walk
Big Boys 10
Dips
Calf Raises
Curls

That’s a wrap!

If not for this stone known as Hunka Junk showing up in the morn, this sword would be a little more dull.

No BS, right to it

25 Reps throughout as we attempted to hit 1,000 total reps.

Curls
Squats
Merkins
Halos
Around the Worlds
KB Swings
Lawn Mowers
LBCs
Calf Raises
Chest Press
Shoulder press/Pull Ups
All this over and over again in 25 reps.

Pledge

1 minute stretch

Announcements: PT test, Something CSAUP
COT: Chad’s Wife, Father-in-law Sam, David’s wife

It’s never fun the when the sweaty dude next to you calls out the exercise you had planned to lead, next.  It’s hard to quickly pull out another righteous exercise when you’re already tired and depleted of sharp thought.  Tough titties.  Six shooters and heels to heaven aren’t that original anyway.  What is original, is the final callout by Orangeman on this morn.  It’s called the squat to merkin to jumping squat. He had us do 10 of those to end the onslaught of madness. Perfect choice.

Here how it went.

10 Merkins
10 Squats
15 LBCs
15 American Hammers
15 Mountain Climbers
20 Peter Parkers
25 Flutterkicks

Pledge

20 Kettlebell Swings
20 Squat, Curl, Press
20 Mountain Climbers
10 Merkins
2 Times

Stretches

Calf Raises
10 Cruncy Frogs
20 Freddy Mercury

45 Seconds ON
Lawn Mowers
Goblet Squats
American Hammers
Curls
Mountain Climbers
Peter Parkers
Flutterkicks

Calf Raises
20 Kettlebell Swings
20 Squat, Curl, Press
20 Mountain Climbers
10 Merkins

Mary

Announcements: F3 Dads, JJ 5k,
COT: Students, teachers, families, Sam Nisbet, Boss & Family

Pledge

Morocann night clubs – 20 IC
SSH – 15 IC
Squats – 10 IC

THANG

Set #1: Curls, Squats, LBCs, Kettle Bell Swings / 1 Minute work, 15 Second Rest = 5 Minute block

Set #2: Merkins, Lunge, Michael Phelps, Lawn Mowers / 1 Minute work, 15 Second Rest = 5 Minute block

Set #3: Werkins, Lunge w/ High Knee, Dying Cockroaches, Halos / 1 Minute work, 15 Second Rest = 5 Minute block

Set #4: Mike Tysons, Sumo Squats, American Hammers, Mountain Climbers / 1 Minute work, 15 Second Rest = 5 Minute block

Set #5: Dips, Calf Raises, Side Planks, Shoulder Taps / 1 Minute work, 15 Second Rest = 5 Minute block

Set #6: Squat Curl Press, Step Ups, Flutterkicks, Curls / 1 Minute work, 15 Second Rest = 5 Minute block

2 Minutes of Mary/Body Builders, Freddy Mercuries, LBCs

Or it was just me seeing stars at the end of this workout. Either way, good to have a few solid dudes helping out.  Here we go!

20-SSH
10 Grass Picker IC
10-Merkins
10-squats
10-dying cockroaches
Morocann night clubs

Pledge

10 Curls IC
10 Halos, FlapJack 10 Halos
15 Mountain Climbers IC
10 Lawn Mowers IC, Flapjack 10 Lawn Mowers IC
15 KB Swings IC
15 Squats IC
10/15 Dips
10 Merkins IC

30 Second Side Planks
Beast Position, arm & leg raises
15 Dying cockroaches IC
15 seconds Michael Phelps

3 Rounds

Seeing stars.

A tour guide at Giza was explaining how the Pyramids were 10,002 years old.