Warmup
Circle up for ring of fire
slow burpees everyone all time
each person does 15 in sequence until everyone has done each one time
*merkin+shoulder tap
*squat+kick
*big bois
*jump reverse
Pax Choice with Rock @ Fountain (pax picks 1 of 3 exercise options from a bowl with option of 10 burpees allowed each time)
Sunday mornings
Five Pax celebrated FATHERS DAY
F ield of dreams
A lternating leg step ups
T riple Check
H ail Mary
E mpty Wheelbarrel
R ocky Balboa
S unday Morning
D onkey Kicks
A nimal Walk
Y urpee
We then closed with Sunday Mornings & Mary
7 Pax met to get some version of 55k training, up to 22 miles
4 Pax met for a Hokie Q with Mother Nature bringing the beatdown with heat & humidity
Leg focus
2 rounds, work for 50 seconds of work & 10 seconds of rest
– Bobby Hurley’s
– Low slow Squats
– Bolt 45’s
– Lunges Forward
– lunges Backwards
– Fire Hydrants
– Scorpions (L 1st time, R 2nd)
Shoulder focus
– Apollo Speed Skate Burpees
– Merkins
– Mountain Climbers
– T Merkins
– Shoulder Taps
– stiff arm merkins
– Angle Grinder (Merkin/Knee tsp)
– Bear crawl/crawl bear
Abs/Core focus
– LBC
– Flutter Kicks
– Bohemian rhapsody Freddy Mercury
– Star toe taps
– cross armed Big Boy Sit Ups
– v-ups
– Box Cutters
– dying cockroach
8 Pax posted to the Foundry knowing what was coming, and they still showed! A brief disclaimer followed by a mosey to the track.
Warmup was mostly normal stuff, including MNC where dancing was highly encouraged.
There were no SSH for good reason. They came with 1st COP:
Shock and Awe with SSH x 5 per round, 10 burpees descending downward. Since we never do 1 burpee, it was 10 at the bottom of the round for 64 total. Cap it off with 6 more to get to 70.
Partner up with Catch Me if U Can on the Track. Pax 1 starts running backwards while Pax 2 does 3 burpees and then sprints to catch Pax 1. Complete 4 rounds for 12 more burpees.
Set cones in a circle in the field and split up for two teams of 4 pax. We played a game of keep away with the football where 5 complete passes gets a point, two hand touch style. Fun times!
Finish off burpees to get to 100.
Mosey back to flag for COT
NMM
-100 burpees sort of sucks, while 100 burpees with a fun game rocks!
-We get up early to be challenged, and we want to have fun. Adult male recess is something you won’t find at a gym. Keep challenging each other, support one another, and fun! Laughing and burpees? It’s a thing!
Thanks for allowing me to be part of F3, and know that you are all loved.
SYITG!
Frac week continued with a stop at the AO known as Rock City, The Rock City, The Real Rock City. The theory that Slaughter proposed would once again be put to the test.
Warmup started with the typical stuff, including 31 SSH and of course MNC where dancing was highly encouraged.
Mosey to the rock pile.
Circle up for a little modified shock and awe.
SSH IC x 5 followed by 10 burpees OYO
SSH IC x 5 and 9 burpees OYO
Stop at SSH IC x 5 and 3 burpees OYO
That gets us to 52.
Partner up and grab a rock, a big Rock, a Real Big Rock! Heisenberg took this quite literal!
Partner 1 Carrie’s the rock ahead while partner 2 does 5 squats and 2 Merkins then sprints up to swap. Out about 250 yards and back.
Throw the rocks back and mosey to the field.
EMOM x 5 with burpees. 10 for first 3 minutes and 11 for last 2 minutes. That’s another 52!
Last we played a little variation of ultimate football followed by some Mary with Catalina Wine Mixers x 10.
COT
NMM
The pax proved again that Slaughter was wrong. These men were not soft in the 1st F, they were strong in the 2nd F and they exploded with the 3rd F!
Thanks for joining me today as YHC celebrates his latest journey around the Sun!
SYITG
YHC arrived at the Renaissance and planted the shovel flag early in order to welcome the Pax that dared show to the kick off of Frac Week. Surge, Heisenberg, Vagabond, BayWatch, Tool, MacGyver and YHC were ready to roll at 0630. The disclaimer included the standard modify as needed, but no “Whiskey-Dicking!”
Face the bacon for standard warmup which included some arm circles and MNC where dancing was highly encouraged!
Mosey to the field for a little EMOM with 10 burpees x 5 minutes. The pax easily completed this task, questioning YHCs stopping at 5 minutes!
Mosey to the hill near the LCM for some gravity derkins and Big boi sit-ups. Then circle up for some bear crawl and Catalina Wine mixers x 10.
Mosey back toward NOMA with Good Morning Burpees fun. YHC found a young lady walking and veered in that direction. BayWatch yelled good morning from about 50 yards away, which did not earn a return good morning. Said lady seemed to pick up her pace in the opposite direction. 10 burpees for the pax!
Mosey to NOMA where more good mornings were called out. Total at this point was 80 burpees.
Set up some cones in the field for a few minutes of ultimate football with burpees . It was 3 on 4, with YHC, Vagabond and Surge thumping the other team. It’s YHCs week, so slight bending of the rules are allowed….
Back of NOMA for 5 x Sunday mornings.
Good morning Burpees again on the way back to the flag!
Roughly 100 burpees complete on top of the other awesome stuff.
COT
NMM
– If you listen to the F3 COT podcast, you heard our Nations Nant’an (Slaughter) questioning if the Pax were getting soft on the 1st F. Frac Week will determine if that is true. The HIMs at the Renaissance proved him wrong! Solid work from these Pax!
– What is “Whiskey-Dicking” you ask? From the F3 Lexicon it is the Tentative execution of a task. In other words, not completing the burpees because you don’t want to. Are you modifying or are you Whiskey-Dicking??
– Thanks to the 6 Pax that joined to kick off Frac Week!
SYITG!
Warm up
Imperial Walkers IC 11
Abe Vigoda IC 10
SSH IC 20
Diver Down – descending shoulder taps using the Noma Stairs 8, 7,6,5,4,3,2,1
Plank o Rama – High Plank IC x 10 Parker Peters, Peter Parkers, Mountain Climbers, Plank Jacks , Repeat at Low Plank
Did you know our Mom’s gained on average 25-30 lbs creating us. To briefly simulate for 30 minutes the commitment and suffering of our mothers endured in giving us the gift of life the four of us took turns front carrying the following “babies” around city park
1. 30 lb ruck
2. 30 lb ruck + Acura spare tire (awkward unknown weight)
3. 20 lb ruck plate carrier and 27 lb kettle bell
4. 60 lb sandbag AKA “Sandy”
We carried our “babies” to the screaming tree for some Mary – LBC, Pretzel Crunches 8 count body builders.
Grab a different baby and continue around the loop. We stopped for some 1776. Performing big boy sit-ups, 5 burpees in the middle and plank jacks.
Rotate baby and head back to NOMA.
Finished with 3 Sunday Mornings
Prayed for Mothers
5 pax did boot camp + 3 Double Nickel training for 10 miles
16 descend to 0 by 2s
– big bois
– merkin
– side squats
Rock / coupon – timer runs with or without rock around perimeter of great lawn – partner up… every team has coupon off the ground entire time
– burpees
– curls
– overhead press
– kettle bells
– X factor
– lunges
– jump rope
50 step ups R/L
COT
With all the talk of a double nickel challenge, I started to run more and subsequently injured myself. Too much, too soon leads to metatarsalgia especially after playing a sand volleyball tourney with Bolt. That’s another story! Anyway, I chose to run less to give my right foot a break and got into my stash of steel and sand.
I brought a 53lb kettlebell, a 44 lb kettlebell, 2 – 35 lb kettlebells, one 80 lb sandbag and one 45 lb sandbag. After getting everything out of my bus, we slowsyed to the foundry for some five by fives. It was six exercises for five reps for five rounds in 3:30 intervals. The exercises were pullups, bench press (35 lb kettlebells), burpees, toes to bar with a modified option of scaling the toes to bar with the 44 lb kettlebell as an anchor. Here is a youtube video of what I am trying to explain https://www.youtube.com/watch?v=d5yQMplTevU, straight leg deadlifts (45 lb sand bag), wife pleasers on a bench with 80 lb sandbag, and goblet squats (53 lb kettlebell).
With only 10 minutes left, we head to the back of NOMA for our traditional Sunday Mornings routine (10 overhead presses in a wall sit position followed by 5 donkey kicks above the line and finish with one BTTW handstand press where on the fifth donkey kick, you push feet up the wall and walk your hands in.
Countoff, Namerama, and COT
Naked Man Moleskin – Before I took the Q for the workout, there was something bothering me about the May 1st date. I started looking up May 1st to find out the significance of that date. I found out that May Day is also known as Worker’s Day in Europe which is similar to our Labor Day in the United States. Also, May Day was a European festival of ancient origins that was a celebration between the Spring Equinox and the Summer Solstice. Although those were factual answers as to the significance of May 1st, that wasn’t what was bothering me until I finally realized that my dad passed away of a massive heart attack on May 1st, 1983. Aha! That was what was bothering me! It was the long forgotten sorrow of a teenager whose life was forever altered by the loss of a loving and sacrificial father. I pray that I can be half the man he was. In closing, it reminds of the final line in Saving Private Ryan where a mortally wounded Tom Hanks tells Matt Damon to “Earn this…Earn it.” I want to thank all my brothers in F3 NOLA that have helped me become “that good man” and leader. Thank you for your friendship, humor, candor and love! Be blessed to overflowing and SYITG!
Stepped up to Q last minute with 5 Pax for 21 reps of 21 exercises at various points around peristyle, NOMA, Childrens Museum, using wall, fountain, benches, inclines, plus 3 pax training for the #double-nickel, with 8 converged for the COT
