Warm up with SSH, Self Love, Arm Circles (F/B), Imperial Walkers, all x 22 IC
Mosey over to the field for more warm up with the bell. Halos, Overhead Thrust, Curls, Tricep Extensions all x 22 IC
Shuttle runs using 4 trees on the side of the field as markers with 22 curls for each.
Mosey to the Audubon Statue, partner up for DORA 123… Mercansx100, Squats x 200, LBCs x 300 while the partner ran the short loop.
Ended with Penguins x 22 IC
COT ensued, and we ended with coffee in the parking lot .
Warm up with SSH, Self Love, Arm Circles (F/B), Imperial Walkers, all x 22 IC
Mosey over to the field for more warm up with the bell. Halos, Overhead Thrust, Curls, Tricep Extensions all x 22 IC
Shuttle runs using 4 trees on the side of the field as markers with 22 curls for each.
Mosey to the Audubon Statue, partner up for DORA 123… Mercansx100, Squats x 200, LBCs x 300 while the partner ran the short loop.
Ended with Penguins x 22 IC
COT ensued, and we ended with coffee in the parking lot .
Gray Georgian sky’s upon the mountain hung.
With no sign of blue The Victors could not be sung
Four mighty men and a four legged friend began the year anew
Off we trotted to Gibson’s glade all covered in the misty dew
A circle we made and flaid we did!
My four legged friend found no joy
In search of relief the kanine saw his ploy
“Imperial Walkers” barked the Q
With stealy eyes my kanine what he need to do
To Doouie he leaped toward and would not head
In cadence did his leg raise!
“Parker Peters” barked the Q
Into the grass dove Douie with no phase!
1,2,3, Douie’s in year un!
The pax separated I with my ruck and they with their charge
To the mountains we would move with Dignhy and his barge
Up to the skies we surged
Hope our sins would be purged!
Burpees on the turn
To the heavens our legs would burn
Back down to earth
The place of our birth
Gray Georgian sky’s upon the mountain hung.
With no sign of blue The Victors could not be sung
Four mighty men and a four legged friend began the year anew
Off we trotted to Gibson’s glade all covered in the misty dew
A circle we made and flaid we did!
My four legged friend found no joy
In search of relief the kanine saw his ploy
“Imperial Walkers” barked the Q
With stealy eyes my kanine what he need to do
To Doouie he leaped toward and would not head
In cadence did his leg raise!
“Parker Peters” barked the Q
Into the grass dove Douie with no phase!
1,2,3, Douie’s in year un!
The pax separated I with my ruck and they with their charge
To the mountains we would move with Dignhy and his barge
Up to the skies we surged
Hope our sins would be purged!
Burpees on the turn
To the heavens our legs would burn
Back down to earth
The place of our birth
The issue with writing a backblast a week after it happens is that you forget almost everything that happens…sigh! Well, King Kong strong armed me into this Q and I am glad I had the opportunity to lead 15 other PAX members for a glorious after Christmas beatdown.
DISCLAIMER AND WARMARAMA
I gave my usual disclaimer that I’m not a professional trainer and I am not insured so ‘push yourself but don’t hurt yourself, modify as needed.’ With Willie coming in 3 minutes late, we did 15 burpees in cadence as a penalty, so Willie won’t do that again. This is where it starts getting fuzzy.
30 SSH, 10 Slow Vigodas, 20 Low Slow Squats followed by a Plank O Rama of Peter Parkers, Shoulder Taps, Parker Peters, and Floyd Mayweather’s all 15 IC
THE THANG
We lined up and did an animal parade of bear crawls going out and crawl bears coming back. Duck Walks and Walk Ducks and finally Monkeys each side.
Now that we’re warm, we proceed to the long planter ledge and do 10 single leg squats (right leg) with the KB then 20 KB swings. Rinse and repeat with the left leg. After the single leg squats, we do Bulgarian Split Squats (10 each leg with 20 KB swings in between). Finally, we head to the wrought iron benches to perform 10 hip thrusts followed by 20 KB swings x 2. Time is running short, so we do a set of MARY with flutter kicks, dying cockroaches and box cutters.
COUNTOFF, NAMERAMA, AND COT
Did the countoff and welcomed FNG Sparky and Roux Paul who came back to town after moving to Virginia. Prayers for those who are suffering and dealing with health issues. Finally, gave thanks to the Creator for the strength and breath to live another day to become better men.
It was an ever so slightly chilly, 36°, upon our arrival, so after a very quick disclaimer, we started with a 300m mosey to get the blood a-flowin’ followed with SSH, grass grabbers and arm circles before lining up along the goal line for the explanation which was short n sweet …
Do 5 burpees,
lunge walk 5 yards,
rinse & repeat to the other goal line…
100 yards of lunges, 105 burpees
Lunge back and circle the six so some got an extra 10 – 40 burpees
Mosey to the rock pile with the instructions to get a rock heavy enough to challenge yourself and bench press for 1 minute.
Next evolution, EMOM 5 burpees and then bench press your rock
After two minutes we rotated counter clockwise one position so we could all see who had heavy and who had light rocks 😉
15 minutes later we moseyed back to the flag for our final 5 burpees and some stretching.
Thank you for allowing me to lead!
It was a balmy 36 degrees at the View with a cool north breeze creating a fear factor of 26 degrees, but still nowhere near the temps the pax in Fargo ND are experiencing…..
Disclaimer given,
Much needed Warmup :
Typical stuff: SSH, IW, Arm circles
The Thang
Grab a coupon, do 10 reps of something and do burpees. Move to the next location, and do it again. Rinse and Repeat. Sometimes we ran from point A to B, sometimes we carried our coupons. Two things for sure:
1. Completed 100 burpees
2. 45 minutes total
End in COT
Coldest day of the year is no match for the elite of F3! Well, that really only goes for Kennah Brah and YHC…..
SYITG
Nine PAX decided to test out the adage that one can’t get cold while lifting cinder blocks. While I believe this still to be true, this adage clearly does not account for howling winds along with frigid temperatures. Despite lots and lots of coupon lifting, it was cold. Very, very cold.
Warm (sorta) Up:
SSH x 20
Windmills x 10
8 Count BBs x 10
Self-love OYO
The Thang
TABATA!!
40 seconds of work; 12 seconds of rest; 4 rounds.
1. Alternating Hand Block Merkins
2. Goblet Squats
3. Curl Presses
4. Heavy Freddies
5. Blockees
6. Block Swings
7. Overhead Press
8. Block Flutter Kicks
9. Block Merkins
10. Block Lunges
11. Block Rows
12. Windshield Wipers
This took us right on into COT. As always, thanks for the opportunity to lead.
We know it, and love it. It has history, nostalgia, good memories of childhood or yesterday. We may have had our first illegal drink or magazine here. It’s been in epic movies like Heathers, Fast Times at Ridgemont High, Harold and Kumar Go to White Castle, and Clerks. But we didn’t go to 7-11 today, the 7’s and 11’s came to us. .
Conditions:
WU: 37, feels like 31, no wind thank the Lord
Warm up:
x10 IC SSH, Toe Touches, Wind Mills, Butt Kicks, High Knees, Arm Circles (F/B)
Thang: 7-11
7’s Pull ups, Merkins at the playground
7’s Mosey to Lakefront stopping at intersections for Squat, Plank Jack
11’s at the wall. Irkins, Freak nasty, high skip
11’s at Rips: Calf Raises, Rocky Balboa’s on stairs
7’s Mosey back via Noah’s Ark, stop at intersections for LBC/ Wife Pleasers.
Mary LBC x 10 IC
Count, Name, Hammer prayed us out.
Announcements: Krazy Ivan Feb 8th. Run Cajun Run Feb 1st. Get your teams together.
Nake Man Moleskin:
Great conversation with Hammer as always. YHC was sore from last weeks beatdowns, so we took it easy today. The only man on the lakefront happened to walk by during wife pleasers – hope it made his day.
7 PAX showed up Saturday morning to ring in a new year the only way we know how, with a fun and relaxed get together.
We all got together at the flag and started Warmups, Abe Vigotas x10 Imperial Walkers x 12 Side Straddle Hops x22.
Then we Indian ran to the front of the Art Museum for AYOP Burpies. Time limit was set by how fast Q could finish theirs.
We then mozed over to the far side of Big lake for more AYOP Burpies, after that we finished the lake loop at the bridge and did another set of AYOP Burpies.
At this point burpies and running were old news, and we wanted to keep things interesting so naturally we ran again to the back of the museum for relaxing break of 25x donkey kicks on the wall. After that we ran back towards the Great Lawn stopping at a garden bed for Dips X 12, Bulgarian slow squats X 12, dips X 12, squatsX 20, LBC X22, and Flutter Kicks X22.
We then finished our trip over to the Great Lawn for a little bit of team work, everyone picked a misery buddy, then one man did Buripes while the other bear Crawled across the field. When the Bear Crawler finished they started Buripes and their buddy started to bear crawl across the field to reunite the pack. Once we were grouped up again we did a murkin ring of fire, followed by Crunchy Frogsx22 Dr. W’s X ( 12 I think) Scissor kicks x22 and Big Boy sit-ups X10. After that we mosied back to the flag for one last set of Buripes everyone was too tired for, then COT
The following evening Q remembered to write their First BB, in doing so they are pretty sure the missed 1-2 pax who attended and are definitely sure they missed a few exercises and messed up some of the counts, but I guess that better BB’s will come with experience.
