Author: Bulkhead

  • Having fun is hard work

    9 men showed up on this brisk morning for an old fashioned beat down.

    • COP
      • SSH x 20
      • Arm circles (all small)
        • arms to the sides x 10, reverse x 10
        • arms out front x 10, reverse x 10
        • arms up high x 10, reverse x 10
      • Scorpion kicks x 10
      • HRM x 10
      • Copperhead squats x 10
    • Burpee superset ladder
      • Mosey to road on side of AO
      • From starting point, run to 1st light pole do 1 burpee
      • Run to 2nd light pole do 1 burpee with 2 merkins and 2 jump squats
      • Run to 3rd light pole do 1 burpee with 3 merkins and 3 jump squats
      • Go all the way up the ladder to 10
      • Go back down the ladder back to 1
    • Mosey to practice soccer field, PAX lines up front to back on one side of the field.
      • PAX will do squats w/ imperial walker, line leader calls out the cadence
      • Last man on the line will lunge to the front
      • Repeat until the PAX reaches the other end of the field
    • Mosey to the pull-up bars for some Triple Check
      • Partner 1 does pull-ups
      • Partner 2 spots Partner 1
      • Partner 3 runs suicides on basketball court
      • Rotate
    • Mosey back to ghost flag for numberama, namerama
    • Announcement:
      • Wild Thing’s M’s funeral services this Saturday. If available please go and show your support.
    • Notes:
      • YHC may have misled the PAX into thinking this would be fun workout. This was definitely F3 fun.
      • It was good to see The Carpenter back in action
      • Hard work was put in by all. Thank you for letting me lead this morning!

  • Diarrhea is Hereditary

    7 warriors including one visitor showed up this morning to throw some iron around. This is how it went down.

    • COP
      • SSH x 20
      • Don Quixotes x 10
      • Helicopters x 10
      • Russian Soldiers x 10
      • Arm circles (10 small + 5 big)
      • Copperhead squats x 10
    • Round 1 – 4 corners superset, 8 reps each exercise
      • 1st corner – KB swing with a dive bomber ‘merkin
      • 2nd corner – Halos with goblet squats
      • 3rd corner – Lawnmowers with clean and press
      • 4th corner – Demon crushers with WWII sit-up press
    • Round 2 – same exercises , 16 reps each
    • Round 3 – same exercises, 24 reps each
    • Round 4 – same exercises, 16 reps each (only enough time for 2 corners)
    • Just enough time for 1 minute of boat canoes
    • Numberama, namerama, Emoji took us out
    • Notes:
      • F3 is good for not only getting a great workout but also learning interesting facts.
      • Fact 1 – Diarrhea is hereditary, per Mudface
      • Fact 2 – Emoji knows one of the Wegmans
      • Fact 3 – There’s a Hooters style chain of restaurants in Florida called Mugs N Jugs
      • Fact 4 – Mudface had some questionable career choices in his younger days (something to do with dollar bills and thongs)
      • Great work gentlemen. Thank you all for letting me lead.

  • Too old for real boot camp

    7 men showed up on a chilly Friday morning to finish the work week strong.

    • COP
      • Parking lot tracers
      • SSH x 20
      • Imperial Walkers x 10
      • Don Quixotes x 10
      • Russian Soldiers x 10
      • LBCs x 15
      • HRMs x 15
      • Lunges x 10
    • Modified 11s
      • Partner up, each partner starts on the inside of a parking lot island and facing each other.
      • Each partner will do a WWII situp with a squat on the parking lot island curb then bearcrawl to meet each other in the middle for buyah ‘merkins.
    • Burpees Ladder at the basketball court
      • Start with 10 burpees, 10 2-count mountain climbers and 10 LBCs, then run to opposite end of basketball court and back.
      • Repeat with 9,8,7…all the way to 1.
    • Mini Dora (YHC did not think there was enough time for a full Dora, looking back there enough time)
      • 25 dips on the playground perimeter logs
      • 50 Squats
      • 100 2-count flutter kicks
      • Partner 1 runs to the big tree and back while partner 2 does the exercise. Then switch off.
    • The PAX moved fast so YHC had to improvise. Back to the basketball court for 2 rounds of suicides.
    • With 1 minute left, the PAX completed a Reign of Fire with 5 ‘merkins of your choice while the remaining PAX held plank.

    YHC had to dig deep into my Marine Corps boot camp memories for the modified 11s. YHC decided I’m too old for duck walks so I modified to bear crawls. The PAX worked hard, thank you for letting me lead. Corned Beef took us out.

    It is with a heavy heart I post this BB today. I found out last night Wild Thing’s M passed away. My thoughts and prayers are with Wild Thing and his family.

  • It’s hard being a celebrity

    7 Davillians showed up on a crisp and windy morning for a Creek beat down.

    • COP
      • Mosey to basketball court, high knees the length of the court
      • Butt kickers back to starting point
      • Russian soldiers the length of the court
      • High knees with lunges back
      • Hairy rockettes (a new creek favorite)
      • SSH 4 ct x 20
      • Imperial Walkers 4 ct x 10
      • Hand Release ‘merkins 4 ct x 10
      • Lying Don Quixotes 4 ct x 10
    • Mosey to parking lot for November ‘merkin suicide special
      • Run to far island do 20 ‘merkins, run back to starting point do 20 ‘merkins
      • Run to next closest island do 15 ‘merkins, run back to starting point do 15 ‘merkins
      • Run to closest island do 10 ‘merkins, run back to starting point do 10 ‘merkins
    • Mosey to track for some triple check
      • Partner 1 does ‘merkins with shoulder rotation
      • Partner 2 does Helix squats
      • Partner 3 runs the loop
    • Mosey to baseball field for some catch me if you can
      • Partner up, partner 1 starts at home plate lunges to round the bases, partner 2 does 10 burpees then sprint to catch up to partner 1
      • Both partners combine to complete 3 HRs
    • Mosey back to parking lot for a quick 4 corners, 10 ‘merkins at each corner

    Mosey back to flag for numberama, namerama, Chewy took us out.

    Notes:

    YHC had been MIA for the last 2 weeks due to work travel, it was good to be back. The PAX took the opportunity to get some digs in on my Atlee Magazine cover photo. Great effort by the PAX.

  • C**k Watch

    4 barely awake men came out to throw some iron around today. YHC took the Q today since it was open and I have been wanting to Q a KB workout focused on proper technique. We can thank Mud Face for today’s workout title.

    • COP
    • Lap around parking lot
    • SSH 4 ct x 20
    • Imperial Walkers 4 ct x 10
    • Russian Soldiers 4 ct x 10
    • Helicopters 4 ct x 10
    • Don Quixotes 4 ct x 10
    • Arm Circles 4 ct x 10 big + 5 small + Reverse
    • Copperhead Squats 4 ct x 10
    • HRMs 4 ct x 10
    • LBCs 4 ct x 20
    • Round 1
    • Halos x 10 each side
    • Goblet Squats x 20
    • Standing crunches x 10 each arm
    • Repeat for 10 minutes. The objective was to use proper technique, not speed through the reps. Slow is smooth, smooth is fast.
    • Round 2
    • Clean & Press x 10 each arm
    • Lumberjacks x 10 each side
    • 1 Leg deadlift x 10 each side
    • YHC requested Mud Face to demonstrate a proper clean & press which led to some discussion about a c**k watch.
    • Repeat for 10 minutes.
    • Round 3
    • Lawnmowers x 10 each side
    • Situp + Press x 20
    • KB swings x 20

    Numberama, namerama, No Idea took us out.

    Great workout gents! Thank you for letting me lead today.

  • Three Paxateers

    Three Pax members showed up for an Anvil beat down on a foggy Thursday morning. Since there was no Q, the Pax decided to hot potato the Q.

    Bulkhead lead the COP:

    Arm circles (10 big, 5 small) + reverse

    Imperial walkers 4 count x 20

    Helicopters 4 count x 15

    Russian soldiers 4 count x 15

    HRM 4 count x 15

    Flutter Kicks 4 count x 20

    SSH 4 count x 20

    Mudface took the potato and introduced the Pax to Lindsay. 40 ‘merkins + 10 squats then run a lap around the track, 30 ‘merkins + 20 squats run a lap, 20 ‘merkins + 30 squats run a lap, 10 ‘merkins + 40 squats.

    Trout took the Q (vq) next.

    20 BonnieBlairs then Bernie Sanders up the hill at the end of the field then 20 LBCs at the top of the hill. Repeat 4 more times.

    Numberama, namerama, Mudface took us out.

  • What time is it?

    It was YHC’s VQ at The Creek and of course I forgot to wear a watch. No problem, as usual the PAX is there to help.

    • COP:
      • Mosey around the church
      • Parking lot tracers
      • SSH x 20
      • Arm Circles (10 big, 5 small); Reverse
      • Imperial Walkers x 15
      • Don Quixotes x 10
      • Russian Soldiers x 10
      • HRMs x 10
      • LBCs x 10
      • Invisible Jump Ropes x 10
    • The Prostitute (naming credit goes to Honeymoon)
      • Corner 1
        • Start at one corner of the church run to 1st corner do 10 ‘merkins
        • Return to starting point do 5 burpees.
      • Corner 2
        • Run to 1st corner do 10 ‘merkins
        • Run to 2nd corner do 10 ‘merkins and 15 jump squats
        • Run back to 1st corner do 10 ‘merkins
        • Return to starting point do 5 burpees.
      • Corner 3
        • Run to 1st corner do 10 ‘merkins
        • Run to 2nd corner do 10 ‘merkins and 15 jump squats
        • Run to 3rd corner do 10 ‘merkins, 15 jump squats and 20 2-count mountain climbers
        • Run back to 2nd corner do 10 ‘merkins and 15 jump squats
        • Run back to 1st corner do 10 ‘merkins
        • Return to starting point do 5 burpees.
      • Corner 4
        • Run to 1st corner do 10 ‘merkins
        • Run to 2nd corner do 10 ‘merkins and 15 jump squats
        • Run to 3rd corner do 10 ‘merkins, 15 jump squats and 20 2-count mountain climbers
        • Run to 4th corner do 10 ‘merkins, 15 jump squats and 20 2-count mountain climbers and 25 WWII sit-ups
        • Run back to 3rd corner do 10 ‘merkins, 15 jump squats and 20 2-count mountain climbers
        • Run back to 2nd corner do 10 ‘merkins and 15 jump squats
        • Run back to 1st corner do 10 ‘merkins
        • Return to starting point do 5 burpees.
    • Mosey to the picnic tables for some Triple Check
      • Partner 1 – dips on the bench
      • Partner 2 – pistol squats
      • Partner 3 – sprint to street and back
    • YHC planned to do 11s but with only 5 minutes left, had to improvise to 6s.
      • Burpees on one end, frog jump to other end and imperial walker.
    • Numberama, namerama, Emoji took us out.
    • Notes:
      • YHC is not very creative, I like to keep my workouts simple (ground ‘n pound).
      • It was great to see brothers from other AOs (Rosie and Offshore from SOJ absolutely crushed the workout today). Just remember Daville can only count up to 10.
      • Welcome to Pyro for visiting us all the way from Jacksonville, FL. You are always welcome back. Goes to show there is always an AO where ever you go. No Excuses!!!

  • The Pyramid Scheme

    12 Davillians including a F3 brother from Ohio and an FNG posted today for YHC’s VQ.

    COP

    Mosey to basketball court, side shuffle and back pedal around the perimeter of the court before circling up.

    • SSH x 20
    • Imperial Walkers x 10
    • Don Quixotes x 10
    • Mountain Climbers x 20
    • HRMs x 20
    • Lunges w/ twist x 20

    Beatdown

    • Suicides on basketball court
      • Starting at one end of court sprint quarter way and back to starting point, sprint to half way point then back to starting point, sprint to 3/4 way then back and sprint to other end of court then back
      • Reverse – sprinting full, 3/4, 1/2 and 1/4
      • Back pedal suicides – 1/4, 1/2, 3/4 and full
      • Reverse back pedal – full, 3/4, 1/2 and 1/4
    • Mosey to soccer filed for some 4 corners
      • 1st corner – 10 burpees
      • 2nd corner – 10 burpees, 20 flutterkicks
      • 3rd corner – 10 burpees, 20 flutterkicks, 30 squats
      • 4th corner – 10 burpees, 20 flutterkicks, 30 squats and 40 SSH
    • Mosey to the jungle gym for some Pyramids
      • 1 pull-up followed by 2 merkins
      • 2 pull-ups followed by 4 merkins
      • All the way to 11 pull-ups and 22 merkins
    • Mosey to curb before the flag to do variation of WWII situps (credit to Mudface). Sit at edge of curb and do a WWI situp then standup x 10.
    • Nuberama and Namearama
    • Observations
      • The Carpenter ran to Daville this morning (we might be starting a Daville breakfast club at this rate).
      • Helix is the master of burpees
      • The pyramid scheme is something YHC had picked up while in the Marine Corps. Its a great way to improve your pull-ups count but will leave you sore.
      • YHC was very humbled by the turnout today. Its been one year since YHC started doing F3 and its been an amazing experience. I would like to thank all the F3 brothers for their support and encouragement.
    • Announcements
      • Field Day at Dogpile this Saturday. Daville needs at least 10 participants wearing red shirts.
      • Welcome to F3 Minecraft. Always good to see new members.
      • Mr. Belding (Ohio) had a good example of how each PAX has its own tradition. The 6 goes in the middle to introduce themselves to the PAX.
    • The Carpenter took us out.

  • Spring is here?

    7 MANNdaters showed up this morning for YHC’s first Q.  YHC was very surprised it was 50 degrees this morning.  Is spring here already?

    COP

    • Lap around the parking lot
    • SSH x 20 (4 count)
    • Invisible jump ropes x 20 (4 count)
    • Imperial Walkers x 10 (4 count)
    • Don Quixotes x 10 (4 count)
    • Arm Circles – Small x 10, Big x 5 (4 count)
    • Mountain climbers x 10 (4 count)
    • Merkins x 10 (4 count)
    • LBCs x 15 (4 count)

    THANG

    Set 1

    • Goblet Squats x 10
    • Around the world x 10 each side
    • Squat jumps x 10
    • Standing twist crunch x 10 each side
    • Swings x 10 in between each exercise

    Rest 1 minute

    Set 2

    • Figure 8 x 10 each side
    • Triceps extensions x 10
    • Lunges x 10 each leg
    • WWII sit ups w/ KB x 10
    • Swings x 10 in between each exercise

    Rest 1 minute

    Set 3

    • Alternate arm dead lift x 10 each arm
    • Snatches x 10 each arm
    • Halos x 10 each way
    • Side bends x 10 each side
    • Swings x 10 in between each exercise

    Rest 1 minute

    Set 4

    • Reverse Lunges x 10 each leg
    • Lawnmowers x 10 each arm
    • Lateral skips x 10 each side
    • Demon crushers x 10 each side

    Rest 1 minute.

    YHC underestimated the speed the PAX would complete all four sets.  No problem, we adapt and overcome.

    Repeat Set 1 and 2.  One more sprint around the parking lot.

    Numberama, Namerama, Announcements, Emoji took us out.

    NMS

    Thank you to Opus for pushing me to Q this morning.  Thank you to the whole PAX for being supportive.  As I mentioned to the PAX, coming out to F3 has been a blessing for me.