4 guys, none of which was named Phonics, showed up to take on the day the right way
COP — arm circles, helis, APD’s, HRM’s, other things
Dora
100 incline merkins on bench
150 situps on bench
200 skull crushers
partners alternate between short bear crawl, medium lunge, longer run and back
4 corners
20 merkins
20 situps
20 sumos
20 ??
4 corners dos
20 flutters
20 jump squats
20 Dry docks
20 ??
Great times this morning!
4 guys showed up for a little Chumbawumba action this morning and some of you have no idea what YHC is talking about
COP — Helis, DQ, arm circles, ankle circles, hip circles, LBC, flutters
Tubthumping — cue the music
Every time we hear ” I get knocked down,…” a burpee happens.
Rest of the time, jog in place
plank for verse
squat hold for verse 2
DORA
100 dips on bench
200 inclines on bench
300 SSH on bench (jk)
Next series
20 second peoples chair
20 DK’s
island 1 — 20 monkey humpers
island 2 — 20 split jacks
island 3 — 20 arm circles
repeato with 40 second people’s chair
a little stretching
YHC takes us out.
8! guys showed up this morning for a kettlebell bday beatdown
COP — lots of fun stuff
Dora — timer runs to the end of parking lot road and back
100 — KB Squats
200 — round the world
300 — SSH (no kettlebell)
Line up on the wall with a bell for a kb wall sit
Lunge across the road, KB flutterkick presses (20)
Repeato with 25
Repeato with KB thrusters
Then do some DK’s 25
Then do some Smurf Jacks 25
End with some boat canoes by Yardy
Then a little bit of stretching
Reflections — Sometimes an F3 beatdown is simultaneously the hardest AND the most rewarding part of the day. It’s a gift to be able to work out with you brothers and take on the day the right way. Looking forward to many more years!
3 guys posted for a card game/workout today.
COP — fun exercises
Card game — each person receives ten cards. randomly throw out one card. add the numbers up — pick an exercise out of the bag. Voila. Caveat. If two players cards happen to be the same, the exercises are doubled in the amount. That happened twice. 56 merkins was a lot, but we made it through.
Other exercises along the way to break up the game — 5 pull ups while the pax did squats.
Shoot your shot — 3 shots to make a bucket. If you miss all three, the pax does 5 burpees, if you make, 10 squats.
Great job by the PAX today as we figured out the game together.
SYITG
Two guys made the most of the beautiful morning to see what the creek had to offer.
COP — goodly amount of exercises
10 calf raises, 10 merkins
20 calf raises, 10 squats
30 calf raises, 10 am ham
40 calf raises, 10 freddies
4 corners (2x)
great morning had by all!
3 guys came out to take on the day the right way
COP included a lot of the normal ones, but also some gradual leg raises and some dirty dogs
Extended 4 corners
10 jump squats
20 merkins
30 am ham
40 SSH
40 jump squats
10 merkins
20 am ham
30 SSH
30 jump squats
40 merkins
10 am ham
20 SSH
20 jump squats
30 merkins
40 am ham
10 SSH
some dips
some DK’s
done!
3 guys including a Kotter stopped by to take on the day the Kettlebell way
COP — various fun exercises
Triple check
50 SSH (timer)
situp presses
1 KB thruster with 5 halos
head over to the bus loop for some bus loop exercises
KB slog —
throw the KB and bear crawl to the grate
do the same uphill
please refrain from dropping the soap
hold the weight out in front
dropping it means a penalty lap
plus 10 WW2 situps upon return
Great morning with some great dudes!
6 guys came out to lift some bells. Some of them were blue.
COP — normal stuff
Line it up — rotate after
Jump rope 25 times
Around the world
Presses
Lawnmowers
Halos
KB Squats
3x around the whole gauntlet
Bus loop bop
every streetlight is 5 KB renegade rows each side
every bus is a different exercise — the number we did depended on the number of the bus (all numbers added together)
20 KB calf raises at the cones
KB Death Crawl
plank position — throw KB on the ground and crawl to it
throw with the other hand
keep going until we reach the grate (unless your name is Yardsale who did extra credit)
return back to home base the same way
Boat Canoe deluxe version
Yardsale led the boat canoes as always and added some other things to the mix
Happy new Year! Some of us are going to be doing a sugar fast for the month of January!
Opus
5 guys, including the aforementioned Phonics, gathered for some good workout time and then some really good grub.
Short COP…. Dirty dogs, etc.
Gimme 5
5 exercises — merkins, donkey kicks, mountain climbers, WW2s, monkey humpers
do all 5 exercises 5 reps, run to the 1st island and back
Increase to 10x each, run to 2nd island and back
increase to 15x each, run to 3rd island and back
increase to 20x each, run to 4th island and back
COP again?? — arm circles and helicopters
Calf raises and people’s chair — 20 calf’s 30 sec people’s chair 2x, 40 calf raises, 30 second people’s chair
fun times had by all!
opus
A triumvirate of dudes came out for a chilly Saturday workout.
COP — lots of fun exercises including dirty dogs
triple check on the hill
timer — broad jump up, run back down
toe taps
ab workout of your choosing
menage a trois sur une colline
One person runs up the hill — the others are switching between lunging and bear crawling
continue until the hill is completed
another triple check
swingset extensions out
swingset pull in
timer is 50 merkins
11’s
up the hill
10 dks on the tennis fence
1 jump squat
some running, some joggin on the way back
A few stretches to finish