Author: Voodoo (Page 4 of 6)

I’m sure that something like this already exists, but the unicorn as I named it was simply because I wrote this beatdown down on some of my daughter’s unicorn paper.  Being a dad is awesome… I digress.  This thing kinda sucked.  Oh and someone, HIPAA, decided sleep is not important and put out a call for an EC ruck to leave at 4:30…I did not make that, but Watts Up and I did make the 5 o’clock loop with HIPAA.  We got in close to 2 miles (HIPAA 4).  The Unicorn:

Starting line:  (kettlebell was carried to each line with the jumps) 5 Broad jumps to line 2 where we did 20 Squats and 10 Burpees…5 Broad jumps to next line, 20 Squats, 20 Curls, 10 Burpees…5 Broad jumps to next line…20 Squats, 20 curls, 20 upright rows, 10 Burpees…5 Broad jumps to next line…20 Squats, 20 Curls, 20 Upright rows, 20 Cam Newtons, 10 Burpees…5 Broad jumps to next line…you guessed it…20 Squats, 20 Curls, 20 Upright rows, 20 Cam Newtons, 20 Chest press, and…10 Burpees…  We did an Outhouse inspired Indian (Kettlebell over your head carry) walk around the parking lot and then ended with PAX choice Mary.  Awesome job today men.

Announcements:  Chili cook off, Christmas town 5K,

Prayer Requests:  DryRub’s Step Dad and Son’s sinus surgery, WattsUp’s Son

YHC took us out…Honor to lead

Planning for this beatdown began a little later than I would have like for it to have begun, but the weather was a factor.  I had heard that it was going to be “pouring” this particular morning and those that know me, know that I really don’t like working out in the rain.  With that said, I tailored the beatdown under the awning, in the dry…  Here ‘s what we did not to get wet, but ened up getting wet anyway haha.

Pledge

Disclaimer, No FNGs

Warm up:  20 SSH IC, 10 Grasspickers (I never pick this, but I did the day that Whoopee graces us with his presence I truly had this written down…he doesn’t believe in the grasshopper!!!, 15 Imperial Walkers IC, 20 Merkins OYO.

Station work:  DRY…AMRAP 1 minute (tabatas or something like that I’m informed)

Dips, One arm Kettlebell Swings, Curls with alternating grips through the rounds, Cam Newtons, Lateral Clean and Press, Incline Merkins or Durkins, Step-ups, Squat and Press…

We did a bunch of rounds of this and ended with some Mary, PAX choice

Great work men!!! Nice to see Bandit, Goose, and Hunk-a-junk out this morning

Prayer requests:  WattsUp’s son, Timeframes family

YHC took us out

For some reason today I wasn’t quite awake for what I had in store for my brothers at the Bulldog. However, in true F3 fashion the HIMs that showed up helped me stumble through. I was also impressed with the number of PAX that showed. Great work men. Here is how it went.

Pledge
Warm up: SSH x 15 IC, Grass Pickers x 10 IC, Don Q x 10 IC, 15 Merkins OYO, 5 burpees for fun

1 Min AMRAP x 2 rounds
1st Set: Step-ups, Big Boys/ pax choice ab work, Dips, Swings, Curls, Mountain climbers
*Lap around the parking lot
2 Set: SSH, American Hammers, Merkins of any style, Squat presses, Curls with different grip, Mike Tysons.

We ended with a few minutes of Mary
Announcements (same as usual about the 5ks coming up)
Prayer Request: Myself and my family as we travel. All other unspoken requests.

Nice work men, thanks for the opportunity to lead.

This morning was nasty.  I was expecting it to be a nice crisp fall morning until I stepped outside to head for the bulldog.  I was super humid and thick.  This meant that the beat down would be extra fantastic.  Here is how it went.

Pledge

Warm-up:

SSH x 15 IC

Merkins 10 IC

Baby Makers x 15 IC

LBC x 20 IC

Stackers:  This was a variation of something HIPAA did a while back.  It started with a base of 5 Burpees, 10 Squat press, and 15 Renegade rows.  We then lateral lunged to the pole and back. At that point we added 20 curls to the base, lateral lunged down and back again then added 25 LBCs.  Down and back again and added 20 Merkins.  Somewhere in the midst of this madness we decided to go for a short lap around the track in hopes of seeing Hushpuppy, but he was no where to be found.  We headed back and ended with some Mary.   Great work by all.

COT:  Prayer requests and announcements.  YHC took us out

The BRR was my first ever relay, of any sort. I thought that I was training fairly well, but I was not prepared at all.  The more enlightening thing is I didn’t even do any crazy legs. So it is my commitment to myself to train harder this year and be more prepared. So a few studs set out, we said the pledge and began walking down the hill.   My plan was simple. Gastone’s hill as many times as we could. We started with 10 merkins went to the top  did 10 merkins and back down…Repeat 4 times.  We did some squats instead of merkins for the last trip.  Great work by everyone. I really enjoyed it. Food>Drink!!

COT:  Still pray for Tube’s friend who is doing some better.  HIPAA ‘s family with the passing of his uncle.

YHC took us out.

This week for some reason I just wasn’t as creative as I would liked to have been, but nevertheless we got some good work done.

Pledge

Warm-up:

SSH x 20 IC

MNC x 20 IC

LBC x 20 IC

The game is simple…Painolopy.   There were lots of burpees, merkins, squats, and presses. Great work by all. It also allowed for some good mumblechatter.

COT:  prayer requests:  Tube’s friend who has  health problems but always has positive outlook .  Prayer for his healing and that he gets to go home.

HIPAA lots his uncle.  Prayer for comfort and peace for his family.

YHC took us out

Last weekend was the BRR.  It was one of the most challenging, but most rewarding experiences that I have had the honor of being a part of.  It also showed my some areas that I need to improve on, especially endurance.   With all that said, I am going to tailor my Qs to address some the weaknesses that I have recently been made aware of.   When I was coming up with this workout I had to alter my plans due to an accident with my new puppy.  FYI don’t throw dog toys when the dog is still attached to it (not knowingly)  Their teeth are very sharp and it proceeded to rip a deep gash in my tiny little pinky.  It sucked.   So…Legs and abs were on tap.  Here is how it went.

Warm-up:

SSH x 15 IC

Baby Makers x 15 IC

LBC x 20 IC

The beat down:

First part I called Chicken legs:  20 Low slow weighted squats, Lateral lunges to the pole (approx 20 yrds) with a duck walk back, followed by 50 calf raised…Repeat

Second: Upper body…50 Overhead claps, 20 overhead press each arm, 15 Lateral Cleans each arm, 25 upright rows…Repeat.   Repeat the lunge walk and duck walk between sets.

The last set I called ABsurdity…50 Flutter kicks (count R only), 25 Oblique crunches each side, 50 LBC, and finally 50 American Hammers…Repeat.  Repeat Lateral lunge and duck walk between once again in between.

Finally to finish the time we did some Pax choice Mary.  Thanks for the opportunity and all the hard work men.  It is always a honor.

COT:  Announcements:  JJ 5 K,  Suicide 5K, and 9/11 Memorial Stair Climb.

YHC took us out with prayer.

It was around 530ish on a crisp gloomy Saturday morning in the gas house when I see headlights pulling in.  I knew that Whoopee had put out an ironpax challenge the night before, but it wasn’t him.  It was none other than tool time himself straight out of Mooresville.  He was going to do some EC running, a cool 5 he said.  Out  in the distance I see headlights.  Its Whoopee, WattsUp, Stroganoff, and Roscoe.  Tool time took off, the others headed out and I did some EC rucking.  As you know around five till seven everyone rolls in.  Earlier in the week I had been taking to HIPAA and he was saying he needed some extra motivation lately so I said lets Co-Q and think of some nastiness to bring pain lab.  What a great time it was…Here’s how it went.

Stations:  Swings, Man-makers, the little green band (have to show to know), the always crowd pleaser forearm twist rope thing that really sucks, and a new crowd pleaser the Cam Newton.  Essentially you are in a LBC position with the slam ball balancing on your shins, you lay back with arms extended, come back up and grab the ball, extend back with the ball while extending your legs outward at the same time and return ( spoiler alert they really suck).  We also had a curl and chest press station as well.  We did AMRAP for 1 minute  and rotated…quickly.  We did two full rounds and took our bells on the nature trail.  Part 2:  11s on the gravel hill.  Merkins and Goblet squats.  We did Squats at the top with the bells, crab walked down the hill, did the Merkins, then bear crawled back to the top.   Rinse and Repeat till the end, you know the drill.  Part 3:  We walked with bells in hand to the circle with Frank.  We did a triple nickel there with Durkins and Dips, then with incline Merkins and LBCs.  We ended there with some Mary led mainly by a mad man named HIPAA who paid respects to the impending hurricane  Dorian, with a hurricane hoedown.  Which was horrible.   Man what a great workout.  Oh, how could I forget the playlist consisted of all Tool.  Someone requested it and I think he knew a little bit about them.  Great work by all men!  That was a fun one!

It was a great morning in the gloom until that chick named Dora showed up. Here’s how it went…

Warmup:

SSH 15 IC

Merkins 10 OYO

Baby makers 15 IC

LBC 10 IC

Dora 1-2-3. Partner (Round 1)

100 Swings

200 Mountain climbers

300 Flutters

 Choose your method of getting to the light pole ( bear crawl, high knees, butt kickers, walk, etc do 5 burpees at the end then return…

Dora  ( Round 2)

100  Curls

200  Crunch Frogs

300 SSH

5 burpees at cone then return

Dora ( Round 3)

100 Merkins

200 plank jacks

300 Squats

We ended with some Mary…

Announcements: BRR, Stair climb 9/11, and a bunch of 5 k   ( see previous BB lol)

Prayer Requests:  DryRub’s step mother who is dying of cancer, and HIPAA’s 2.0 who is sick with strep.

YHC took us out   Great work men…side note fastest BB ever posted for me.  Thanks Rudolph, Huckleberry, and WattsUp for the push.

So as most people that know me will tell you I detest being on a computer, thus my slackness on getting back blasts posted in a  timely manner.  It is something that I am working on,  but thanks to Huckleberry I am gonna do this one now.   Also, somewhere in the mix I misplaced my workout so I am gonna try this from memory lol.

Warm-up

SSH x 15 IC

LBC x 20 IC

Merkins x 10 IC

Stations: AMRAP 1 minute timer

Swings, Merkins, Renegade Rows, Flutters, Peoples Press, Goblet squats

We did this for around two rounds and did some lateral lunges down to the light pole and then did 5 burpees, lateral lunge back and repeated.  We finished up with some Mary and called it a day.

COT:  Prayer Requests: HoneyDo’s dad

YHC took us out.

I am making it a commitment to do better at this back blast thing.  Thanks for the call out Huckleberry!  SYITG