5 runners came out for a fartlek workout.
1 mile bro code run. Approx 9 minutes. Fartlek run — pick a spot to sprint to. Sprint there. Walk it out for about 1 minute. Sometimes less. Repeato multiple times. Brocode run back to the flag. 1 mile or so. Perfect timing.
Thanks for obliging YHC on this one. We ended up doing 4.2 miles this morning!
SYITG!
5 guys showed up for a beatdown and it was fun!
COP — lots of exercises
Mosey to the Cauldron for a Lindsay — 30 donkeys and 10 Am Ham
add up to 40 each time descend and ascend by 5’s
Out of the cauldron for Droa in her 20’s
| dora in her twenties | ||
| one person runs the dome and back, others do | ||
| 20 jump squat pull ups | ||
| 40 burpees | ||
| 60 ww1 situps | ||
| 80 merkins | ||
| 100 SSH |
2 people side crawl around the outside of the playground timbers while the others do swingset push outs. Was supposed to be the whole way around but was modified to half way around. That was hard.
Suicides, Reverse Suicides, Bernie suicides, burpee suicides
Lunges to cool down
back to the flag for 1 minute of round the world merkins.
Numbers Names Announcements
Thanks for letting YHC lead — sometimes it feels like I have no idea what I am doing but you encourage YHC just the same!
3 guys showed up to have a beatdown. This is what transpired —
Mini run
COP — IJR, DQ, Cherry Pickers, arm circles, merkins, bird dogs
7 of diamonds
at each corner do 7 burpees
the next time do 14 merkins at each corner
then 21 2 count am ham
28 2 count flutterkicks
21 jump squats
14 AST’s
7 WW2
3 of a kind
donkey kicks
SSH
bear crawl to first curb, 5 smurf jacks, bear crawl back
Great morning — not too hot, not too wet. YHC encourages you all to take on the day whatever that means for each of you. Some days are just about pushing through the hard stuff. Some days feel very mundane. Some days are full of joy. Appreciate every moment for what it is and encourage others when they are going through it. Love ya guys!
Opus
3 guys showed up to shoot the outside J and dribble up and down the court.
run forward, slide, run forward slide the other way, run backwards
COP — helicopters, copperhead squats, single leg lifts from reverse plank position, russian soldiers
To the hoop — One person shoots 5 free throws from New Mexico while the rest of the PAX runs suicides. Run until the free thrower is done. When he is done count up the misses and multiply by 10 — that is the number of an exercise the PAX does. Exercises included american hammers, mountain climbers, merkins
2nd round same concept — start by shooting a shot from Old Mexico, then every other shot you take can be from wherever. Rest of PAX runs sprints. Exercises included Bobby Hurleys, SSH, and LBC’s
Dribble up and down the court — one person dribbles up and down, the other PAX members do in triple check style
1st round — pull ups and dips
2nd round — freddie mercuries and WW2
3rd round — plank and squats
reverse ladder counting by 2’s
4 corners, 4 exercises each corner
Burpees, Squats, Situps, Merkins
start with 10, next corners 8,6,4,2
start over at 9, do 7,5,3,and 1
with the exercises reversed
1 and a half minutes of Mary
Windshield wipers, flutter kicks, and burpees (only 2 thankfully due to time)
Announcements —
THE CREEK WILL BE HELD AT IT”S OLD HOME AT NEW HIGHLAND BAPTIST CHURCH — ONE WEEK ONLY __ NEXT WEEK FOR CARPENTERS LAST Q! 6/25 SPREAD THE WORD
YHC is so glad to be a part of a group of guys who challenges in so many ways. Let’s keep spreading the word about what we have here. So much camaraderie with the added bonus of a workout in there as well!
7 fortunate souls showed up this morning to better themselves and work out as well.
Mosey to a twisty COP —
Arm circles, DQ’s, twisty jumps, american hammers, side plank rotation
Mosey to the big hill behind the football field
DORA
100 merkins
200 2 count mountain climbers
300 SSH
Up the other hill for love Hill
Partner up — one partner runs to the gate and back
Other one starts bear crawling towards the gate. Switch when the other person gets back.
Keep going changing exercises to broad jump burpees and lunges.
Mosey towards the flag.
Stop, grab a pole, hold 6 inches, one person does 10 heels to heaven and runs to the other end, repeato till all have had a turn.
Keep moseying
20 monkey humpers at the speed hump sign
back to the flag for some stretching.
Great time had by all this morning. Got to take advantage of the hill during these beautiful mornings. See you in the gloom!
6 guys came out to celebrate 4/20 the only way F3 guys do — with an epic beatdown
COP — Hillbillies, Helicopters, Imperial Walkers, Cherry Pickers
Gimme 5
5 sets of the following exercises… EAch exercise is counted in cadence up to the number 5. Some of these were harder than others….
| 5 Plank Jacks, 5 Merkins — 5 times | ||
| 5 WW2, 5 Freddies | ||
| 5 Flutters, 5 scissors | ||
| 5 copperhead squats, 5 split jacks | ||
| 5 am ham into 5 arm circle am ham style | ||
| 5 mountain climbers into 5 tabletops |
Triple Check
Timer does a suicide, stump merkins, donkey kicks
Fartlek — One Pax member picks out a spot to run to. Sprint to that spot and the first person there call out an exercise. 20 of that exercise. I think we did 5 times of that.
Native American run back. Burpee optional
Stretching.
Announcements. Names. Numbers. Prayers for Ef Hutton and others.
Thank you all for being a crucial part of my life. Sometimes YHC’s head is not in the right place and this group of guys helps YHC to settle his crazy thoughts down. SYITG!!
3 studs showed up for the beatdown this morning. Here is the gist of what happened…
Parking Lot Tracers while we waited for Bulkhead….
No Bulkhead so we moseyed
Travelling COP —
SSH, DQ, crunchy frogs, t merkins, sumo squats
Triple check at the playground
1. push ups/pull ins on swing set
2. mountain climbers
3. run to the bus loop and back
CUIYC — one person stays back and does 5 burpees then runs after the other two who are bear crawling. Rotate through each person doing the burpees twice.
Run back, stops along the way for some ab exercises and some donkey kicks
1 minute of stretching
Numbers, names, YHC took us out Dapile will happen this Saturday at 6:30 AM.
Good working out with you two this morning! SYITG!
6 guys came out for a semi-chilly workout this morning
| slaughter start — 5 burpees, 10 merkins, 15 ww2’s, 20 AST’s | ||||||||
| COP — SSH, IJR, Copperhead Squats, toe taps on sidewalk, uneven merkins, bird dogs, table tops, arm circles, DQ’s , the opus | ||||||||
| Dora — 100 american hammers, 200 flutterkicks, 300 plank jacks/SSH combos, other person touches 1 tree then 2 then 3 then 4 then 5 then start back at 1 | ||||||||
| 4 corners, | ||||||||
| 1st corner, 10 merkins — run rest of loop | ||||||||
| 2nd lap — 1st corner 10 merkins, 2nd corner 20 jump squats, | ||||||||
| 3rd lap — 1st corner 10 merkins, 2nd corner 20 jump squats, 3rd corner 30 split jacks | ||||||||
| 4th lap — 1st corner 10 merkins, 2nd corner 20 jump squatsm 3rd corner 30 split jacks, 4th corner 40 high knees | ||||||||
| take away first corner, then second, then third, then 4th. | ||||||||
— circle up, choose favorite exercise, 10 of that exercise around the circle
Numbers, Names, Announcements
Glad to lead you this morning! Prayers for No Idea’s Mother in law who is battling stage 4 cancer and for No Idea’s wife who is struggling right now with her mom’s care and caring for the two kids as well.
5 men showed up to toss some kettlebells around. Here is what transpired
High carry around the busloop.
COP — helicopters, chinooks, DQ, cherry pickers, gas pumps, merkins, crabcakes, american hammers, arm circles from am ham position-
| 2 squats, 4 swings, 6 presses, 8 halos |
| AMRAP for 2 minutes |
| rest |
| 2 halos, 4 presses, 6 swings, 8 squats |
| AMRAP for 2 minutes |
| rest |
| 2 merkins, 4 AST, 6 plank jacks, 8 mountain climbers |
| AMRAP 2 minutes |
| rest |
| 2 mountain climbers, 4 plank jacks, 6 AST, 8 merkins |
| AMRAP 2 minutes, rest |
| 2 bob and weave, 4 round the worlds, 6 high pulls, 8 tricep extension |
| AMRAP 2 minutes |
| rest |
| 2 tricep extension, 4 high pulls, 6 round the worlds, 8 bob and weave |
| AMRAP 2 minutes |
| rest |
Almost ten minutes of abs
KB flutters
situp presses
bridge to situp
2 step getup
KB am ham to quick twist
weighted hollow rock
YHC took us out. Great workout gentlemen — during the two minutes of exercises, Yardsale announced that this is about how long another aspect of his life lasts, hence the backblast title. Good conversation this morning about the 4th F and Yardsale’s love life. YHC needed to laugh this morning, so it was medicine for YHC’s soul.
COP — 1 good burpee, cherry pickers, russian soldiers, 2 good burpees,LBC’s, SSH, side reaches, 5 good burpees
Lucky Horseshoe– bear crawl short lengths, run long lengths
| Lap 1 – Merkins |
| Lap 2 – Merkins, WW2 |
| Lap 3 – merkins, ww2’s dips |
| Lap 4 – merkins, ww2, dips, american hammers |
| Lap 5 –merkins, ww2, dips, am ham, squats |
| Lap 6 – ww2, dips, am ham, squats |
| Lap 7 – dips, am ham squats |
| Lap 8 – dips, am ham |
| Lap 9 – dips |
| Lap 10 – Victory Lap |
Great job this morning, gents!! Hard work put in by all. Talk this morning ranged from Yardsale’s son’s college choice of Utah, pandemic discussions, and football among other things. YHC kept everyone dry this morning, which was a plus! SYITG!