Author: Voodoo (Page 5 of 6)

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

It was a very warm and sticky day. Almost to hot to eat a sammich but nonetheless 4 studs slapped on their packs and did some man work, aka rucking. We did some step ups, some squats, some merkins, some more merkins, some more squats, and around 2 miles.  Great morning men!

Announcements: BRR and some 5k runs coming up

Prayer Requests:  HoneyDo’s father recovering from surgery

YHC took us out with prayer

Sometimes things work out with uncanny timing. When I was coming up with this thang, I remembered Golddigger leading pain lab one Saturday with a horrible amrap workout. So, I figured I would give it a shot.  As we were getting ready for the beat down guess who makes an appearance…golddigger!  Thanks for making it out man…here’s what we did.

Warmup:

SSH 15 IC

LBC 20 IC

Baby makers 15 IC

10 burpees OYO

Workout:  AMRAP

Stations:

Merkins/Dips

Upright rows

Power to the people

Renegade Rows

Man makers

Curls

Somewhere about halfway through Thunderstruck came on which was also part of Golddigger’s workout so I figured why not…SSH the entire song and do a burpee every time it says thunderstruck…not a good idea at all.  I m pretty sure we didn’t make it through. We ended with some Mary and called it a day.

Announcements:  Pizzaman’s cookout , Need Rucker’s for BRR

COT YHC with the prayer

Out

Upon arriving back from Disney…again…I needed a great workout.  I did some research on how to make a kettlebell work suck even more , so I can’t take credit for what we did.  Here it goes…

The first round we did all right arm all the way through then the left ( 5 each arm): Merkins with one hand on the bell x 10, straight into one arm rows, then one arm deadlifts, straight into one arm cleans, then into goblet squats x 15, and finally one arm overhead presses.  We rinsed and repeated 3 times.

Round 2 :  again one side at a time for arm movements x 5: cross body cleans, curls x 20, goblet squats with reverse lunges x 10,  American hammers x 25, finally overhead pulls x 10. Rinse and repeat 3 times.

The Finisher:  Swings/ Burpee ladder of 8

1 swing; 7 burpees, 2 swings 6 burpees…you get the drift. We then finished with some Mary and something Hushpuppy called the dirty dog (gonna feel that in my taint).  Lots of sweat angels on the ground today. Great work men!

What a beautiful morning it was this morning.  Cool crisp breeze,  slight amber sunrise,  and a bunch of HIMs ready to get after it.  Here’s how it went down.  I did a version of something HIPAA did with a slight twist.

Warmup:

SSH 15 IC

Merkins 10 IC

Freddie Mercury’s 15 IC

Workout:

we all spread out and proceeded with

Burpees 10

Merkins 20

Mountain climbers 30

Curls 40

Squats 50

Side lunge to pole alternating halfway, retuned with lunge walking then…  reverse with more fun

MNC 50

Swings 40

Crunchy frogs 30

American Hammers 20

Pistol squats 10

Then side lunge to the end of the driveway and bear crawl back .  We ended with some Mary and called it

Prayer requests:

8 year old Asher, a child at Madoff’s church who is dealing with a brain tumor, and I believe a family member of Spider-Man

Announcements: Convergence 6/29

YHC took us out with prayer.  Great work men

So I apparently forgot…I think…about doing this BB, but better late than never. I had just gotten back from a Disney “vacation “ and was about dead to the world when I remembered I have Q tomorrow. Anyway a couple of Q fails later and it got done.  Here’s how it went.

Pledge

Warmup:

SSH 10 IC

MN 15 IC

LBC x 20 IC

Stackers:  Reverse stackers 20, 15, 10…

20 merkins

20 swings

20 crunchy frogs

20 Renegade rows

20 squat press

20 curls

20 Dips

Announcements

Prayer Requests: none mentioned 

Prayer by YHC

Today marks the beginning of my reign at the Bulldog as site Q.  To be honest, when I first joined F3 I had no intentions of ever Qing, but now I am proud to be this involved.  It is actually a great honor.  I have met some great men during this journey and I am looking forward to growing the pax.  As for this beat down I wanted to add in a little cardio to the mix of slinging weight so here it went.

Pledge

Warmup:

SSH x 15 IC

Merkins x 10 IC

LBC x 10 IC

Poles:

Start at one end of the parking lot:

10 burpees mosey to light pole, 10 American hammers, mosey to barricade 20 kettle bell swings , mosey back to pole 10 crunchy frogs IC, mosey back barricade 20reverse grip curls, mosey back to pole 20 merkins, mosey back to beginning… We repeated this way mixing in various exercises.  More burpees, more Mary and more work with kettlebells .  We ended up going through these stations for approximately 6 rounds.  We left some sweat angels  on the ground and some wear and tear was done to our bodies.  It was an honor to lead  today, and even though I was slightly discombobulated I felt everyone got their money’s worth.  We even had a VIP first timer today as Short Sale joined us.  I ‘m not sure of it, but I think I even saw a drop of sweat roll off his forehead.  Thanks for coming out! 

Announcements:  Community 5K, collections for Pizzaman’s friend, and Monks party .

YHC took us out with a prayer.  Hope everyone has a great week.  Voodoo out

What a morning it was for a nice stroll in the park. After the pledge we headed out on the sidewalk to the far entrance of the park to begin the loop.  I had a timer set for every five minutes for some fun.  First stop 10 merkins, second 20 squats, 3 rd 15 merkins,  next stop picnic tables for 50 step ups, next stop 15 merkins,  next stop 20 squats.  At this point we took a short cut back to the picnic tables…packs off…30 dips followed by 25LBCs IC.  Finally headed back to snowballs for a couple minutes of Mary.  Great work men.  Always enjoy this AO.  Best of 1st and 2nd F.

Prayer Request:  WattsUp’s boss,  the Setzer Family.

YHC took us out in prayer

Being that I am fairly new to F3 , my exposure to all of the exicon is limited.  My Qs my seem similar each time, but I always try to do two things.  One, incorporate different muscle groups (some less frequently used) and two, doing something that has (as WattsUp would say) a high suck factor.  With that said here is what a few HIMs did…

Pledge

Warmup:

SSH x 10 IC

5 burpees OYO

Stations:

Slam ball raises (squeeze)/big boy x 15 each

Man makers x 15

Swings x 20 heavier if you want

LBCs/ flutter kicks x 25 each

Squat presses x 25

MNC x pax pick number between 50-100 

(Dry Rub chose 60)

Reverse American hammers x 25

HIPAA Mystery move…(ask him)

After 2 rounds we went to the parking lot and did a lunge walk (approximately 25 yards) did 25 flutter kicks IC and lunge walked back. Then we did another round.  Time. Great work by everyone.  It was an honor gents!

Announcements:  Mt. Mitchell and Community Fun Run

YHC took us out with a prayer…

So it was my first pain lab Q and I wanted to reminisce about all the fun times that I have had there so I took my least favorite things and combined them all for some Saturday morning fun. Here’s how it went…

Linus with the warmup…

Circuits:

Burpees/mountain climbers

Overhead press/curls

Least favorite Ab exercise (your choice)

”The little green band” – Rhomboid Rows

Merkins

Kettlebell swings

Forearm Rope (crowd pleasers)

Dips

We did the first round and then went to the parking lot for some bear crawls and Mike Tyson’s for 10 parking spaces increasing each line to 10.  Then we lunge walked and did squats each line.  Round 2 of the circuit (super fun) then back to the parking spaces for lunge walks and squats again.  On the way back we did crab walk between spaces and Clavin called for crab thrusters so we did them increasing fashion.   We started round three of the circuit but ran out of time.  Great work men.  I appreciate the opportunity to lead.

COT

Linus took us out

-Voodoo