Author: Daniel Tiesworth

  • clean up on aisle 5

    rolled up to find an aisle five sighting and a cold fricking morning.

    COP-we got right to work with a warm up with some side, straddle hops, some little baby crunches and some dojo Dan.
    THNANG

    KB     OH

    DO EACH SET 3x

    30 sec break in between each

    Set1

    Swing x16

    Deadclean (squat W a clean 1 hand)x 16

    Curl x20

    Ww3 x16

    Set2

    Skull crusher x15

    Goblet clean (squat w a clean 2 hand) x20

    Single leg deadlift x 8 each leg

    Halo x10 each way

    Set3

    lawn mower x20 each side 

    Thruster x20 

    Alabama prom x20

    American hammer x 30 single 

    Set4

    Bench press x 20

    Lunges x 10 each leg

    Merkin/dry dock pull thru x 12

    Ponch brought us out

    pleasure and privilege

  • doors

    on the way in dumar informed me that after 3 years I still had to write his BB

    COP

    we ran a good bit, stretched some, he used all the non-F3 names, and we proceeded to the

    THANG

    where he made us come up with all of the ex at each door, switching ex every 3 doors until we reached the hill. He contemplated a buorbon based theme but then did a mod’d cincuenta check with some “push ups” and other stuff.Then off to the tennis courts where we did a standard 4 corner wo

    COT

    announc/name/number and YHC brought us out

  • old hundo forgotten

    We did an awesome classic KB at OH on tues i forgot to post

    COP

    it was cold so we warmed up

    THANG

    we did 3 circuits, 3 rounds of each circuit and ran some

    it was a full body wo

    COT

    name/numberama, annc and prayer req’s, ponch brought us out

    the end

  • hot pot at sot

    rolled in to a group of MOTs and a couple of bootcampers

    COP

    doozie started us on a warmup, passed it to me but I passed it to dumar. Dumar came up with a quick plan

    THANG – quad check. It was a run up the hill, lbc, squat, wall sit. rinse and repeat 4x

    passed it to nancy and he ran us around the track with 8 stops and a bunch of ex’s

    passed it to yhc and i ran a quick 4 corners w merkin/jump squat/ssh and mh’s

    COT

    name/number-ama, annc, dumar took us out

    Good work

  • 3(4) doors down

    doozy had a wo in mind, but let me grab the q. We did a warmarama in the usual fashion and then some dojo dan

    THANG

    this was a doors wo with an assortment of upper, midsext and lower body ex’s alternating every 5 doors with the # on the door corresponding to the # of reps

    we ended w a triple check with plank and flutters along w a mary circle

    COT

    namarama and numberama with the 2 runners, YHC took us out

    pleasure and privilege gentlemen

  • my massage therapist does extra

    Warmarama then the

    THANG

    DO EACH SET 3x

    KB

    Set1

    Swing x10

    Deadlift x10

    Curl x20

    Ww3 x10

    Set2

    Skull crusher x10

    Goblet squat x15

    Single leg deadlift x 5 each leg

    Halo x10 each way

    Set3

    lawn mower x15 each side 

    overhead press x15

    Alabama prom x15

    American hammer x 30 single 

    Set4

    Bench press x15

    Lunges x 5 each leg

    V sit x5 good ones 

    Merkin or dry dock pull thru x10

    COT

    namarama, numberama, announcements, YHC took us out

    it was an honor and privilege gents

    it was cold

  • HOT POT at the shed

    rolled up with 2 in the truck to a group waiting in the cold

    COP warmarama in the usual way with the usual suspects at the shed.

    THANG

    The one and only Futon started us off with warmup and a series of 11’s with incline decline merks. He saw it fit to call on Dr. Scholls and passed it to him first. Futon was warned that it might be a mistake as amelia burpess were likely on the menu. He did not disappoint. It was a blur of bear crawls, curls and amelia burpees. Futon then recommended we pass it to a volunteer, I was voluntold and did some dojo dan and a PLT followed by a DORA with some usual ex’s. I passed it to Murr and he finished the punishment with some block work on the arms and a ROF.

    COT name/numberama, prayers and FUTON took us out.

    Honor and pleasure gents

  • a long forgotten BB

    Warmarma 

    Taziki, Captain Kirk, cottontail, fly boy 

    Dojo Dan

    Pole smokers x15

    Dry dock x 15

    Jump squat x15

    Rinse and repeat x3

    Get a parter

    Partner leg toss x15

    Boxing cockroach x15

    Rinse and repeat x3

    Triple check 

    1 partner mod burpees

    1 partner squats 

    Dora 

    100 ww2

    200 squat 

    300 ssh

    Wall sit

    1 min

    Shoulder taps 50 single count

    Against wall Heads shoulders knees & toes

    X15

    Rinse and repeat x3

  • pillow talk w an angry elf

    cop – rolled in with a nice OC and DK combo surprise.

    warmarama – in the normal way with some pillow talk and an exchange of words with an angry elf. Pillow talk apparently isn’t taken for a f3 nickname yet. Fly boy apparently enjoys speaking his mind to people he doesn’t know. He’s savage.

    THANG – we did some dojo dan, practiced some kicks and some blocks – the pax looked like they were ready to fight in UFC

    so, we mosey on over to the light poles for LPA

    ex at both ends, started at 10 reps and increased by 10 reps while dropping a light pole at each set w a run in between. Ex’s were mod’d burpee, dry dock, ww2, squat, etc etc up to 90 mount climbers on each side.

    LPA ran up to 614 and 30sec

    COT – announce, name/number-ama, prayer req’s, and YHC took us out

    it was a privilege and pleasure to lead such a fine group

  • bridging the gap

    7 battle-hardened warriors met at wawa on a crisp spring morn…we headed out with a determination to serve along with a Relay hardywood donation of bangin foot support for the men in buckingham. The car-ride chatter was pleasing a fullfilling, the farts were displeasing and wretched. We rolled up early, did a practice mosey, nancy led us in bro-ga, and the 3 men we were there to see emerged ready for a beat down. YHC gave it his best.

    COP introductions, a short warmarama in the F3 way, then the

    THANG 1st up was Dojo Dan with instx on front kicks, lunging front kicks, punching techniques, and high blocks. Martial arts play time ended with a jump into the 11’s for a merkin set on one side and jump squats on the other. After a 20 count from lynx we got on to some BLIMPS with 10, 20, 30, 40, 50, 60 burpees, lunges, imperial walkers, merkins, plank jacks, and ssh, respectively. 20 count from buckets brought us to a set of partner ex’s. BOOYA merks, PLTs 10 rep 3 rounds each, boxing cockroaches 15 reps 3 rounds each, DORA 100/200/300 merk/squat/ssh. Grabbed some coupons and hit a triple check to end it with lbc and curls for the girls. We hit about 55 min after stretching out with ghost, buckets and lynx leading us in cool downs.

    COT

    annc, prayer req, YHC brought us out. Coffee with the resident bridgers was good chatter and bonding. Connections were made and we were asked if we were returning. It was pointed out during coffee by lynx that we did not do number/namarama as YHC seems to have forgotten an important aspect of finishing a WO. We rolled out and hit Cumberland diner. We didn’t look out of place as much as our last visit as YHC wore his Buccee’s t-shirt to help us fit in with old men, flannels, camo, side arms and trucker hats.

    Hardywood’s donation will be much appreciated by the bridgers as YHC noticed the a few of the residents were not in good supportive athletic footwear.

    It was a pleasure, honor and privilege to lead such a fine group of gentlemen