Author: BELAY

  • Hangtime @ Bon Iron

    Our trusty Site Q, Machismo, has clearly gotten used to the lack of Q sheet signups as his auto drive had him ready to start the workout. The QIC quickly corrected this erroneous action and assumed command.

    Warm Up

    Mosey around AO with a good mix of high knees, butt kickers, lunge walk, karaoke’s, and alternating side squats. Loop back to the flag for a warm up circle, focused on upper body. Arm circles, shoulder taps, merkins, helicopters, carolina drydocks, Michael Phelps.

    The Thang

    Part 1: Dora

    Classic Dora in the main field. 100 merkins, 200 squats, 300 LBC’s. Run to the fence and back.

    Part 2: Hangtime at the playground

    Alternating between the pullup bars and the wall down the hill.

    • Deadhang on the bar: A quick lesson for proper form, engaging shoulders. If form breaks; you let go, shake it out, and get back on the bar. Q counts cadence, PAX calls out number. 30 count.
    • Hoe Downs: Wall sit for hoe downs in cadence. 30 count.
    • Tempo pullups: Starting position is chin at the bar. Q counts cadence as PAX lowers slowly, PAX calls out number when chin returns back up to the bar.
    • Hoe Downs: Wall sit for hoe downs in cadence. 30 count.

    Part 3: Four corners

    Four corner square in field between the fences, prostitute style. 20 jump squats, 20 double count flutters, 20 carolina drydocks, 20 lieutenant Dan’s.

    COT

    Announcement about Labor Day convergence sparked discussion on a pre-workout trail run. Dookie voiced lack of motivation, which triggered QIC sharing an inspiring story of F3 brother, Recovery, from F3 Crossroads in NC. No excuses!

    Good stuff.

  • Juicy Humpers

    This beautiful morning at Bon Iron had 6 weekend warriors starting the day on a good note, including an FNG carrying a bag of juice,

    Warmerama

    Started with a mosey around the AO, FNG still carrying the bag of juice. Circle up in the big field for:

    • Ukrainian Soldiers
    • Helicopters
    • Side Straddle Hops
    • Imperial Squat Walkers
    • Mountain Climbers
    • Merkins
    • Plank Jacks

    The Thang

    Part 1: Home Run Derby

    Bag of juice left at the big field, we headed to the baseball field. Line up behind home base, all doing the same exercise while the next in line ran all bases. Upon return to home base, that runner switches to the next exercise. A little awkward as the Q worked out some kinks but the PAX made it happen. Probably better as a triple check.

    • Lunges
    • Merkins
    • Squats
    • WW2s

    Part 2: Four Corners (Prostitute Style)

    Mosey back to the bag of juice, four corners setting was the small field between the fences. Ranger and FNG particularly enjoyed the monkey humpers, first time for both.

    • First Corner – 25 Monkey Humpers
    • Second Corner – 25 LBCs
    • Third Corner – 25 Carolina Drydocks
    • Fourth Corner – 25 Lieutenant Dan’s

    Part 3: Burpee Countdowns

    None in the PAX were at No Toll on Tuesday so the Q felt no shame in repeating the countdown.

    • Start at one fenceline: 10 Burpees.
    • Run across the field to the other fence and back.
    • 9 Burpees… and so on.

    Ran out of time around 2 burpees and mosey’d back to the flag.

    COT

    FNG named Capri Sun given the contents of his bag. Safe travels to Scram, heading to England today.

    Good Stuff

  • Double D’s & Don QuiHotties

    Warmerama

    The PAX kicked things off with a solid mosey around the three soccer fields and the main parking lot to get the blood flowing. Once we circled back, we lined up for some classic F3 warmth:

    • Side Straddle Hops
    • Arm Circles (Forward and backward)
    • Don QuiHotties (Really nice, slow form)
    • Cherry Pickers
    • Imperial Walkers
    • Copperhead Squat/Merkin/LBC Combo (Round of 10 ea, then round of 5 ea)

    The Thang

    Part 1: Double D’s (Double Dora)

    We headed over to soccer field number one for a double dose of Dora. Groups of 3 split up on opposite sides of the field with a runner traveling between them to swap out.

    • Side Double D(a):
      • 100 Merkins
      • 200 Squats
      • 300 LBCs
    • Side Double D(b):
      • 100 Carolina Dry Docks
      • 200 Jump Squats
      • 300 Flutter Kicks (double count)

    Part 2: Eye of the Hurricane (Bro Code Style)

    Next, we set up a four-corner disaster zone. The rules were simple: the center of the field was the safety of the storm, but it required a toll.

    • The Center: 10 Merkins (PAX returned to the center to do 10 Merkins before moseying to the next corner).
    • Corner 1: 20 American Hammers (double count)
    • Corner 2: 20 Alabama Prom Dates
    • Corner 3: 20 Scrunchy Frogs
    • Corner 4: 20 Pickle Pounders

    Part 3: Burpee Countdown

    We moseyed over to the basketball courts for a classic cardio smoker—descending burpees.

    • Sets of burpees on one baseline, separated by a run up the court and back
    • Each set descending from 10 to 0

    The Finisher

    The Knicks recently reminded the Q of what real defense looks like so he put the Pax through an old school drill. The PAX stayed in a low squat, pounding the ground (running in place) while, on command, alternating the stance either to the right or left side as directed. Absolute leg burner to finish a great workout.

    Good Stuff