More 2.0s than Dads gathered at UrbanSouth Brewery for the annual Christmas beatdown and fest. Quick disclaimer and we were off up Market St. Some ambitious 2.0s had to be full-stopped before racing across Religious St. in the dark. A few motorists were surprised by the pack the of seemingly feral children that were leading a group of wheezing middle aged men, winding through the dark streets between the warehouses.
We arrived at Annunciation Square and circled up. Quick 20 SSH in cadence to warm us up. Then the began the days, using the 2.0s as coupons where possible. YHC lucked out with a 2.0 under 25lbs. For PAX without a 2.0, they borrowed from others with several to spare. Modifications were offered if 2.0s were uncooperative.
Partridge in a Pear Tree – squat thrust 2.0 up to the shoulder; or a burpee
V-Ups
Lords/ladies leaping (2.0s hop over dads in plank) or Russian Twists
Flutter Kicks
Dizzy Bears
Dying roaches
Plank Jacks
Freddy Mercurys
Measly Merkins
Baby crunches
Crabs a crawling
Burpees or a (12) Partridge in a Pear Tree.
The PAX then went to COT and the naming(!) Lots of creativity and individual expression from the 2.0s. Then a mosey back to Urban South to a feast, a bounce house, sweaty & dirty children, and excellent fellowship. Much good food, but shout out to #bones for the smoked boudin he served up.
7 pax met at the grassy knoll at the Fly on the Sunday after
Thanksgiving for some Sweaty Bells. YHC’s plan was to introduce the pax to the
Total Tension strength program that we completed recently in Area 51. Details
can be found here: https://www.strongfirst.com/total-tension-kettlebell-complex/
After a brief disclaimer (maybe?), we circled up for a
little instruction prior to the start of the workout. The first lesson: you
need bigger bells. After that, we did a quick hard-style plank to get the
feeling of the total body tension you’re supposed to be trying to achieve
during this workout. Next, I explained the four exercises we’d be using today:
the clean, the overhead press, the squat, and the renegade row. We partnered up
by bell size (with one set of triplets due to the odd numbers).
The Thang:
Double clean x 1
Double press x 1
Double front squat x 1
Renegade row x 1 per side – a renegade row is
when you plank on the bells and row one, then the other
Each round, increase the press reps by 1. The goal is to get
to 6-8 presses before coming back down by one rep per round. If it’s too easy,
you should increase the weight for the next workout.
The finisher: 100 double swings in sets of 10-25
During the downtime during the partner work, we
discussed other kettlebell resources and exercises. Some good training cues can
be found in the following video from Strongfirst: https://www.youtube.com/watch?v=ZQEFc6rSKvA
The above program is intended to be run for 6
weeks with 3 workouts a week. It should take a little under 45 minutes, so it’s
great for an F3 workout. Alternate pyramiding the presses and the squats while
keeping all other exercise reps at 1. Finish press days with the 100 double swings.
Finish the squat days with 5:00 of single arm snatches. The goal for the
snatches is to complete 100 good reps with a 24kg bell.
Read more about the program and get some helpful
links to the total tension exercises in the following few backblasts from Tiger
Rag:
It’s always great to work out with the F3 NOLA
pax when I’m in town visiting family. Thanks to RY for the invitation to Q and
thanks to the pax for following my lead. If you’re ever looking for some weinke
ideas, check out some of the backblasts from our Area 51 workout, Meathead: http://f3southcharlotte.com/category/meathead/
Also feel free to reach out to me at weustis@gmail.com
with any questions. I’m not an expert, but I play one in F3.
“A poker run is an organized event in which participants, usually using motorcycles, all-terrain vehicles, boats, snowmobiles, horses, on foot or other means of transportation, must visit five to seven checkpoints, drawing a playing card at each one. “
YHC has previously over-estimated the PAX’s ability to listen to and understand directions. And YHC was afraid that this particular set of instructions was going to be beyond the attention span of the PAX. The PAX were warned that this was going to require attention. And all but Angie’s List seemed willing to give it a shot.
Quick warmup with some SSH (x31 – to celebrate 31 years since ND’s last National Championship. YHC promised this would be the only ND reference during the workout) and Windmills.
Then – PAX assume plank position while YHC explains the game. The more backtalk and sass, the longer we stay in plank position. Except Jingle Vader. JV apparently has some objection to Plank, so he stood in the Vertical Plank with arms crossed.
The Rules: there are 5 stations around the park. See the map. At each station there are some cards (playing cards) and a card (workout card). Each group picks a playing card, and the workout card tells you what to do (which exercise, how many reps).
Each team visits each of the stations, getting 5 cards. OK, there were other rules too. But I don’t need to go through them all here. The 3 teams (Hawg, King Kong and Bongo; Douille, Angie’s List, Jingle Vader; Catfish, Rudy, iHeart, Da Parish) each took off.
5 Stations with Legs, Planks, Merks, Abs, Burpees. Side note: drawing the Ace of Hearts and its 30 8 Count Body Builder reward kind of sucked. Thanks Catfish.
OK, its about 7:20 and everyone is back in the Great Lawn with 5 cards. Circle up for opportunities to replace cards.
Monkey Humpers: Do Monkey Humbers for longer than YHC, and your team can exchange a card. Rudy got to x40. Hawg, King Kong and Bongo tapped out after 2, and assumed the Al Gore position of shame.
Plank: Plank longer than Rudy and your team can exchange a card. Rudy got to about 90 seconds. Hawg, King Kong and Bongo tapped out after about 10 seconds.
Burpees: Everyone on your team get 10 burpees in less than a minute? Exchange 1 card. Hawg, King Kong and Bogo tapped out at exactly 9 burpees each.
NOTE: Everyone should have realized something by this point.
The Wager: Each team automatically antes 10 burpee. Winner does no burpee, losing teams pay the bet. Douille, Angie’s List and Jingle Vader call the lazy triplets at 25 Burpees. While Catfish et. al. ponder their move, Hawg announces the natural full house they pulled. Fortunately, that allowed Catfish et. al. to Fold and only pay a 15 burpee penalty.
Congrats to the winners who SWEAR they drew 3 7s and 2 10s blind.
12 pax gathered on a perfect Saturday morning after Thanksgiving to burn off all the excess indulgence from earlier in the week. YHC was volunteered to Q and happily accepted to lead the pax for a Muscleship beatdown.
The pax started off with a jog to Wisner and back to the field where the following warmup exercises were performed IC
SSH x 20
Peter Parkers x 20
Alternating hand to foot touch x 20,
Arm circles x 15 both ways
Windmills x 15
Next we got into 2 lines and did an Indian run to the Foundry. Once there we paired up at 6 different stations for a Tabata workout of 30 seconds, with a 10 second break between stations. Stations consisted of the following;
Pull-ups
jump squats
snake jumps
Dips
Shoulder taps
Diamond merkins
Rinse and repeat for 4 total rounds.
Next we moseyed back to the field in front of NOMA for “The 300”
Again all pax partnered up where there were 4 cones spread about 40 yards apart. At each cone the pax had to perform 75 cumulative reps of the designated exercise.
Pax 1 does 10 burpees as a timer while pax 2 does each designated exercise at cone. When pax 1 finishes his 10 burpees, the pax switch where partner picks up until the 75 cumulative reps are finished. Once finished both pax would bear crawl to the next cone to perform the next set of exercises.. The 4 cones consisted of:
Cone 1 – 75 merkins
Cone 2 – 75 big boy sit-ups
Cone 3 – 75 Carolina dry docks
Cone 4 – 75 American Hammer
With about 8 minutes remaining we circled up for some Mary called out by all the pax. From memory this included, LBC’s, flutter kicks, dying cockroach, Freddy Mercury, and 1-2 more I’m missing.
Finished up with COT for countoff, NOR and intentions followed by Coffeteria.
Thanks for posting and the opportunity to lead as always.
First, apologies for the very late BB. I generally try to get these done relatively soon after, but the days/weeks quickly came up and here we are……
So, on to the important details….
34 pax including 1 FNG arrived for a beautiful, fall morning at Wolfpack Mountain. Warmup consisted of a short mosey and then everyone circled up for the following:
SSH x 20 IC
windmills x 20 IC
Hillbillies x 20 IC
Mountain climbers x 20 IC
Alternating hand/foot touches x 15 IC
Shoulder taps x 20 IC
Thang 1
Pax formed 3 lines and Indian run to top level
Thang 2
(2 rounds) Circuit of Following –
Staggered merkins (each arm x 20)
Alternating toe touch crunch x 10 IC each leg
Diamond merkins x 20 IC
Crunchy frog x 20 IC
Multi level merkins (high, low, mid)
Levels/protractor- pax on back lifting legs at different levels
Thang 3
– 4 rounds of catch me if you can
Pax in front runs down to next level while the pax behind does 3 burpees. Once finished he try’s to catch first pax.
Finished up with the COT for Countoff, Naming of FNG (Neckbrace), and intentions.
This was YHC’s has first time Qing WPM and I enjoyed the opportunity to lead. Thanks for coming out and until next time…
In my old age I find my bedtime has moved back dramatically. That being said I was well asleep when Yankee texted me at 9:03 alerting me to my Q at The Skinny in the morning. I awoke around 10 and glanced at the phone and rolled back to sleep while visions of beatdowns danced in my head.
Mosey to some grass in the park for warmups.
SSH X30
AC’s X10 forward and reverse
GG’s X20
PP X20
PP X20
MC X20
Line up and head to Row Bear station Indian style.
4 Groups break up for burpees, plank jacks, squats and rows.
Burpees sets the pace. Rinse and repeat.
Line back up and head to grass up by the ole ginkgo tree. Circle up for some ring of fire merks. Do ten and person to your left starts at your 5, Rinse and repeat. Lots of whining here. Lots of kneeling.
Back to track. At first running man 5 burpees than run hard past 1 to next running man. 5 burpees and repeat till you reach the fountain.
Once at the fountian we roll right into incline merks, no break or counting to 20 until 6 rolls in. Once six arrived we started right leg step ups fast. then dips fast. then left leg step ups fast. Then dips fast. Tried to keep pace up to keep heart rates up.
Once done back to track quick for 2 line Indian run to the flag. Apparantly everyone was not down for some over the top cardio this morning. We survived a muntiny mid way back and modified with a “just get back to the flag” run. I circled back for 6 twice and racked up some pretty nice extra mileage doing so.
We all made it back roughly on time. Fitbit indicated 2.4 miles for the workout.
Count off, Name O Rama, Announcements, Intentions and SBOM.
Remember the Christmas party is Monday at Urban South. Potluck. We need food! HNJ Men’s Club is selling trees starting Friday. If you visit our website you can pre order. Ther was some other stuff mentioned, read the email.
Woke up with time to spare on this very humid 75 degree pre-Thanksgiving day. I posted full of gratitude for this group that gets me up and moving in the GLOOM. Blue Suede who is from Omaha but eats turkey in Mississippi drove an hour to post with us so that crazy dude woke up at 4am! Tclaps.
Ran to the big field across from the zoo for COP 1:
9 lives has a jacked up back so I took his Q last night. Started with SSH, Imp Squats, Plank Walk, Mtn Climbers, and Monkey Humpers x 20
Ran to the FLY. At the curbs we did Merks around the CLOCK – counterclockwise. x 10 Had to stop before the hill – the soupy gloom made me worried that I would lose the 6.
Ran to the Hill
At the hill we did 20 shoulder taps, over hill 18 plank jacks, 16 taps, 14 jacks until the first PAX (BLUE SUEDE) finished. That dude can hustle.
Ran to the FLY beach and did a quick Q school.
Popalock did SSH, Tender did IMP walkers, Bacchus did Hillbillies, and False Start did arm circles. We let Seaman finish us off with backwards arm circles.
Ran to the Audubon statue. Did a loop, flutter kicks for the six, ran a second loop did plank jacks for the 6.
Moseyed to the field for some MARY. We did LOW COUNTRY CRAB, NOLAN RYANS, Plank Toe Taps and YTWs. Moseyed back to the FLAG. At the FLAG we did Monkey Humpers for a minute to finish off the beatdown!
COT: Prayed for something for which we are grateful. Each pax named something.
Fall after Day Light Savings Time is glorious. So git at it.
Warm Up
SSHs 20xIC
Low Slow Squats 20xIC
Squat Pulses 10xIC (where are you, Shorty?)
Imperial Walkers 20xIC
Mountain Climbers 20xIC
Self Love OYO
COP1:
Halo right 10xIC
Halo left 10xIC
Triceps 15xIC
Curls 20xIC
Suitcase lift right 15xIC
Suitcase lift left 15xIC
Kettle bell swings 25 OYO
Goblet swats 20xIC
Even though Carrollton Soccer has finished up for the season, the PAX needs to respect the pitch: all those Latin Americans who know what they’re doing shouldn’t have to dodge holes in the field… So the PAX moseyed to behind the goal for some egg tossing. Bear-crawl to the other end of the field, while tossing your kettle bell. Then lunge walk back.
COP3: Sevens over the hill. On one side, bench press (2 is 1) from 12 down to 2; on the other side, manmakers from 1 to 6. Douille planked while the rest of the PAX finished.
COP4: Where’s Gabby? In an homage to all that could be right (or wrong) with Open the Gates and other such DownPainments, the PAX pair up for some sharing the love. Each paid lock their ankles together to do Big Boi situps passing a kettle bells between them. While one PAX is lifting the Kettle Bell, the other PAX is imitating him without a Kettle Bell. Do it to a count of 20: decide whether 2 is 1 or not. And then get shamed for making the wrong choice.
Circle of Mary:
Russian Twists with Kettle Bells: 20xIC
Flutter Kicks 20xIC
Crunchy Frogs 20xIC
Countoff, Name-O-Rama and COT. Give thanks for all. YHC, JV
Apologies for the delay but from way back on Friday at Wolfpack Mountain: Pax took off from the North end of Audubon Park at 0530 headed west along St Charles wrapping back around and ending up at the great circle courtyard for quick warmup:
– Sidestradlehops; Self Love; Imperial Walkers; Peter Parkers
Straight away to the mountain-garage – Pax headed up the mountain after some BLIMPS-planation: 5-10-15-20-25 with alternating Bear Crawl and Backward Jog up the parking garage
– Rinse and Repeat the rest of the way up to the top Some Mary and an extra set of Side Stradlehops during another amazing NOLA sunrise
Back down the stairs for a set of Dips on the benches Finally mosey back the circle…No not that circle the other circle…Mass confusion was averted as the flock made it back to the flag(less) pole in time for a final round of Bob Dole Tree Hugging and Smurf-Jacks (because why have thighs if you can’t make them burn).
Counted off 30 strong with 1 FNG: Welcome Bobby Walsh; Just passing through aptly named ‘Layover’ Wrapped up with a thoroughly beatdown ball-o-man and then off to Coffe-teria at PJs
It was a beautiful morning on Lake Pontchartrain, and 17 PAX gathered for a good old fashioned beatdown. I issued the disclaimer, and we headed across the street to the concrete planters along the Lakefront. Once across the street, we circled up for the warmup
Warmup:
20 side straddle hops
20 plank jacks
10 windmills
Self love
15 low slow squats
The Thang:
We sprinted to planter #1, did one burpee, then sprinted back to yellow line
We sprinted to planter #2, did two burpees, then sprinted back to yellow line
We sprinted to planter #3, did three burpees, then sprinted back to yellow line
We sprinted to planter #4, did four burpees, then sprinted back to yellow line
We sprinted to planter #5, did five burpees, then sprinted back to yellow line
Next, we circled back up and did the following:
Hand plank for 1 ½ minutes. While planking we did a merkin every time I said “down”
Kept legs 6 inches off the ground for 1 ½ minutes. Every time I said “go” we did flutter kicks for 5 seconds
20 Carolina Dry Docks
Kept legs 6 inches off the ground for 1 ½ minutes again. This time when I said “go” we would bring our legs toward our chest and do a reverse crunch
Box Jump / dip routine on the planter. Started with 7 box jumps / 14 dips, then went to 6 box jumps / 12 dips, etc
After that, we did another run / burpee routine:
We sprinted to planter #5, did five burpees, then sprinted back to yellow line
We sprinted to planter #4, did four burpees, then sprinted back to yellow line
We sprinted to planter #3, did three burpees, then sprinted back to yellow line
We sprinted to planter #2, did two burpees, then sprinted back to yellow line
We sprinted to planter #1, did one burpee, then sprinted back to yellow line
Next, we circled back up and did the following:
Mission impossible plank position for 45 seconds. While planking we did a merkin every time I said “up”
Did flutter kicks for 45 seconds. Every time I said “stop” we would just hold feet 6 inches above ground
10 Carolina Dry Docks
Got on our six, and kept legs close to our chest in the crunch position. Then every time I said “go” we would put our legs out and bring them back to our chest. This is the oft talked about yet rarely attempted double-reverse crunch. Breathtaking
Box Jump / dip routine on the planter. Started with 4 box jumps / 8 dips, then went to 3 box jumps / 6 dips, etc
After that, we headed back to the flag for the count-off, name-o-rama, announcements, intentions & prayer. Thanks for the opportunity to lead, fellas. I always enjoy it
