Author: Bulkhead

  • Beaver Tots

    5 men posted this morning for a tabatha style kb workout.

    COP

    Tabatha

    Stretching to close out. Names and numbers. Opus took us out.

  • I’m the Q?

    YHC pulled in to find out Q was open and YHC took it.

    Mosey to CSES parking lot for COP.

    Island hop squats +5 at each island.

    Mosey to track for some pull ups + reverse snow angels (1x pull ups + 4x snow angels) up to 5 pull ups.

    Back to island hopping starting at 30x Carolina dry docks -5 at each island.

    Mosey to benches in front of CMS for some step ups + crunchy frogs

    Mosey back to flag for some stretching to close out.

    Numbers, names. Mustang took us out.

  • Welcome Choo Choo

    4 early birds (Spit, Opus, Mustang, Choo Choo (Mustang’s 2.0 & FNG) started at 6am for a 5k run.

    Rest of the PAX rolled in at the usual time for a hot potato Q.

    Bulkhead Q – COP, triple check

    Phonics Q – Bus loop beatdown

    Mustang Q – Parking lot beatdown

    Names, numbers, Opus took us out

    Great F2 as always at Local Cup, Surf n Turf was also able to join us.

  • Triple Check Murder Bunny

    3 men posted on a beautiful fall morning for some kb action. The PAX decided to hot potato it for Q

    • COP (Bulkhead)
      • Helicopters, arm circles, imperial walkers, etc.
    • Triple Check
      • P1-halos, P2-WWIIs w/ thrusters, P3-lap around parking lot
    • Triple Check (Boo Boo)
      • P1-mudgar halos, P2-curls, P3-murder bunny to end of parking lot
    • 4 Corners (Yard Sale)
      • C1-20x lawn mowers, C2-20x demon crushers, C3-20x squats, C4-20x calf raises
      • Boat canoes
    • Numbers, names, Yard Sale took us out
    • Notes:
      • Great mumble chatter as always
      • Happy hour this Thursday at 6pm at PBR

  • DaPile Hot Potato

    4 men posted at DaPile for a hot potato Q.

    • COP (Mr Holland)
      • Mosey around big parking lot
      • SSH, Ukrainian soldiers, etc.
    • Dora (Helix)
      • P1 hang from pull up bar (timer)
      • P2 – 50x lunges, 100xWW2s, 200xSSHs
    • Touch a tree (Bulkhead)
      • Mosey to football field parking lot for by partner touch a tree
      • P1 – touch 3 trees and back
      • P2 – Flutterkicks, squats, reverse snow angels,
    • Mosey back to flag, sprint one light pole to the next, walk to next light pole then do 10x Merkins
    • Some stretching to close it out, numbers, names, Helix took us out
    • Good F2 at the local cup

  • Impromptu Hot Potato

    6 men posted on a nice fall morning for a kb beatdown.

    YHC offered up the Q and the PAX decided to hot potato.

    • COP (Bulkhead)
      • SSH, neck rotations, arm circles, alt lunges, LBCs etc
    • Mini Dora (No Idea)
      • Lunge to end of parking lot and back (timer)
      • 50x Lunges, 100x lawn mowers, 150x demon crushers/curls
    • Wall sit (Boo Boo)
      • Wall sit until you want a break then do a burpee, rinse and repeat
    • 4 corners (Yardsale)
      • C1 – 40x curls
      • C2 – 25x WWIIs
      • C3 – 40x skull crushers
      • C4 – 40x calf raises
    • Boat canoes by Yardsale
    • Numbers, names, No Idea took us out
    • Great job gents!

  • Slinging Wood

    • YHC came in hot with the mudgar(Indian club bells) for the PAX to try out. The mudgar is essentially a club or hammer with the weight on one end. It is very beneficial for rotational strength.
    • COP – Spit started warming up the PAC
    • Parking lot stations – multiple exercises rotated with parking lot run as timer
    • Hard work put in by all
    • Numbers, names, Spit took us out

  • Appalachian Billy Madison

    6 men posted at The Creek on a cool first day of September morning.

    • COP
      • SSH
      • Don Qs
      • Helicopters
      • Imp walkers
      • Cherry pickers
      • Arm circles
      • HRMs
      • Flutter kicks, Freddy Mercuries, American hammers
    • Triple check
      • P1 negative pull ups
      • P2 Dips
      • P3 Mosey and touch 3 trees
    • Appalachian Billy Madison (same as Billy Madison but only go up to fifth grade)
      • 1st grade SSH
      • 2nd grade Mountain climbers
      • 3rd grade Squats
      • 4th grade Merkins
      • 5th grade Burpees
    • Island hop MoM – slow mosey from island to island and do an ab exercise in cadence
      • LBCs, Flutterkicks, WWIIs, American hammers, heels to heaven, gas pumps
    • Stretching to close it out
    • Numbers, names, Spit took us out
    • Labor Day Covergence at Dog Pile Monday at 7am
    • Great job gents

  • The beast returns

    3 gents showed up on a humid morning to throw some KBs around.

    • COP
    • The Beast (6x6x6)
      • Squats
      • WWIIs w/ press
      • Lawn mowers
      • Calf raises
      • Flutter kicks w/ press
      • Curls
    • Boat canoes by Yardsale and some stretching to close it out.
    • Boo Boo took us out

  • That’s not Amish

    The regulars pulled into the lot to find a couple of new guys waiting already.

    • Mosey around the parking lot
    • COP
    • Tabatha – 20 seconds on, 10 seconds off, 6 sets
      • Squats
      • Clean and jerks
      • WWIIs w/ press
      • Calf raises
      • Curls
      • Flutter kicks w/ press
      • Lunges
      • Boat Canoes
    • Some stretching to close it out
    • Numbers, names, Yardsale took us out
    • Welcome to F3 Yoder, keep coming back.