After a day of EHing, 4 Spartans decided to brave the weather for an OTB ruck through the RT hood.
Tons of great mumble chatter and life’s perspectives. We were so lost in of banter, we didnt notice the time. 1 hour 45 min and 4.75 miles later, we decided to get call it and get to warmer dryer environments.
Great morning gents!! Way to take an uncomfortable environment head on.
8 HIMs shook off their Superbowl evening to have a great start to their week. #Farts for the folks who ghosted their Monday morning. Here’s what went down.
Quick loop around the streets and back to the flag. DMH, SSH, Ukrainian soldiers, arm circles, and merkins into a plank hold.
COP 1: 11’s with jump squats and monkey humpers. The twist was broad jump burpees to point one and bear crawl back.
COP 2: Into the tennis courts for the YHC favorite 4 corners, lady of the night style. Corner 1 windshield wipers 10 rep, Corner 2 double count American hammers 20 rep, Corner 3 double count flutters 30 rep, Corner 4 fence smokers.
COP 3: Just enough time to squeeze in a Dora. 100 SSH, 200 toe taps, 300 arm circles.
Time called, numbers, names, update on how the Frozen Triangle went, COT.
Always an honor to lead you gents.
After a 5 month hiatus, YHC found his way back to The Old Hundred for a well overdue kettlebell beat down. Eight additional F3 studs circled around the cardboard winky for a look. Lets get it done!
As promised, not a run, but a slow mosey to get the blood flowing. Mission statement, SSH, DMH, Don Quixote’s and a few other stretches.
Starting at the first corner and a glance at the winky. 4 exercises consecutively at 5 reps. Gorilla rows, goblet squats, swings, squat thrusters. Quick breather and another round at 10 reps and 15 reps. Overhead carry to the furthers next corner.
Second corner had a small stumbling block with a new move called the windmill….. PAX and Q decided to audible to side bends, pullovers, crunchy frogs and lunge twists. Following the same rep sequence as above.
Overhead carry to the furthers next corner. Yes, I know “that corner is closer”. Third corner was curls, skull crushers, lying triceps extensions and grabbers. Following the same rep sequence as above.
Overhead carry to the furthers next corner. Fourth and final corner was presses, merkin pull throughs, front raises and close grip merkins on the KB. Following the same rep sequence as above…..but YHC was cooked and only went to ten reps.
Lunge back to the flag and a quick plank until time was called.
Announcements, PR, wins, COT.
Continue on your path to recovery for Dumars father.
Always an honor to lead you gents. Thank you for the opportunity to get a few things off my chest.
10 HIMs found their way to the Alamo this morning for a late Q grab by YHC.
Light mosey down to the new section with a indigenous people run back to the flag. Waiting for us was a masked individual. First stretch needed to be DMH to ensure the masked F3er was in fact Cookie……. The moans indicated it was. After a series of stretches and such, the PAX wandered down the frozen path to the tunnel. During the stops we kept loosing Wildcat, oh wait, he was just doing burpees.
Dora was up. Timer ran to the far end of the tunnel with a burpee before heading back. The exercises were as followed. 100 V ups, 200 double count mountain climbers, 300 double count flutters. With the hysterical (but glad hes ok) image of Fandango slipping down his icy stairs, the PAX walked up the frozen path to the back of the pool.
11’s we next up with Carolina Dry Docks and jump squats at the top of the hill. PAX was relieved YHC did not call for a bear crawl up the hill. Oh but wait.
To the tennis courts for The Cycle. Starting at one corner of the court, bear craw to “1st” base, 3 burpees, walk back to home. Bear crawl through first base to 2nd base, 6 burpees, walk back to home. Bear crawl through 1st and 2nd to 3rd base, 9 burpees, walk back to home. Lunged around the diamond back to home. With 63 burpees to his tally, the PAX did 7 more to make it an even 70 for the Wildcat.
With the remaining 30 second was an elbow plank. Time called. YHC Tarantinoed the mission statement, Wins, PR, announcements, COT.
Win- Wildcat with a clean scan! You are a pilar for us!
Frozen Triangle chatter. The what, the when and signup support sheet.
Always an honor to lead you gents!!!
10 fine F3 studs jumped out of their cozy beds to start the day off doing something difficult. There were a few interesting uncoverings as well. Mystery solved of the white car the morning PAX has kept a watchful eye on, turns out it was just the paperboy. An unnamed PAX likes to wear his wife’s cloths…… anyway, on with the show.
Got the blood pumping with a decent jog down and back. Circled up for the warmarama. SSH, DMH, helicopters, Fudds M, arm circles.
COP 1 & 2: double Dora, because why not.
100 WW2, 200 merkins, 400 mountain climbers. Slowzy to the other parking lot and repeato. Timer switch from jogging to high knees and Bernie back
COP # 3: YHC does love a four corners, prostitute style.
Corner 1: happy wife (JLo/Arod) Corner 2: monkey humpers Corner 3: SSH Corner 4: chain smokers.
numbers, names, PR. Keep Fandango in your thoughts as is father is not doing well and a speedy recovery for Wildcat ailing a cold.
Thank you to the PAX for putting up with the sore muscles tomorrow. YHC can’t post for the next 2 weeks, so he bundled it into today. Always an honor to lead you gents!
7 HIMs pulled on their hoodies to come out to a frosty Timberwolf. A few PAX were hoping for Thursday games, a few were not. We even had a State Farm showing!
Quick mosey and a warmarama. DMH, a few wife stretches, Don Quixote, windshield wipers. Time to engage the beatdown.
COP 1: 11’s with merkins at the hill bottom and jump squats at the top.
COP 2: Parking lot tracers on our way to the ever so glorious Light Pole Ally.
COP 3: Q quickly realized a full light pole ally would have eroded COP 4s time, so an audible was called in the beginning. Pole 1, 5 burpees. Pole 2, 10 Merkins. Pole 3, 15 WW2. Pole 4, 20 squats. Pole 5, 25 monkey humpers. Pole 6, 30 double count flutters. Pole 7, 35 Dry docks. Ran back to the start after each set of exercises.
COP 4: slowzy to the football field. Was NOT 15 min of Ultimate, but instead 4 groups of Calisthenics. 1st group- from standing position, hand walk down to a merkin, hand walk back up, 10 reps. 2nd group- once called JLO & AROD, YHC renamed The Happy Wife. 10 reps. Elbow plank, hips left, hips right, 2 thunderous pumps down. 3rd group- elbow plank Peter Parker’s 10 reps. 4th group- elbow planks up to shoulder taps and back down.
Run sideline to sideline and just for fun, REPEATO. To close, slow mosey around the track, back to the flag for elbow planks til time was called.
Count, names, announcements, PR.
Please give a positive thought for Rudy’s sister having a tough go.
Great to see Stare Farm and Broadway at the ole Timberwolf.
Always an honor to lead you gents!
The forecast looked wet, but three Kettlebell studs emerged in the gloom for a solid workout.
After a very, very short “run” the PAX warmed up with motivators, DMH, and a few other stretches as it was time to get after it. Took a walk around the school holding the KB in various positions.
COP: 1- Single KB Complex. Right side- kneeling single overhead press, reverse lunge, KB grabbers, KB smokers, bent over rows, squat thrusters, kneeling twist press. Switch to left side and repeat circuit. First round was 5 reps, second round was 10 reps, third round was conceded back to 5 reps.
COP: 2- After a walk to cool down, the PAX did circuits of swings, curls 4 girls, skull crushers. 10, 15 then 20 rep circuits. Next circuit was 10 merkin pull throughs, up right rows and shrugs.
Last 3 min the PAX stretched out. Time called.
Great conversation led to a forgetful moment of count, names, COT. COT was put into a text message to the PAX later in the morning.
Thanks for the great misty morning of 2 F’s today gents. Always an honor to lead!
Posting down range and brought an FNG with me to the gloom. Solid Knoxville PAX.
Here’s what went down.
Short mosey followed by the mornings normal, SSH, DMH, merkins and stretching.
COP 1: AMRAP burpees in one minute. 6 rounds.
COP 2: 5 burpees, 10 count lateral lunges, 15 hand release merkins, 20 hot seats (jump squats), 25 Superman’s, 30 Apollo Onos, 35 LBCs, 40 bunny hops. Run around the parking lot and repeat-o 3x.
Ended with 10 burpees with a plank jack and merkin within the burpee.
We welcomed FNG Greg aka Cataract to the brotherhood. Been working on getting Greg out since October and since we traveled together, the headlock was quite easy.
Numbers, names, PR, COT.
WARMUP: Mosey Lap 5 Burpees Motivators from 7 to 1 10 Abe Vigoda 10 Batwings (LBC, Flapjack, Ray Lewis, Seal Claps, Moroccans) 10 Speed skaters OYO 10 Feet together Push Jacks ( Plank position, jump right center left center) THE THANG: Carry coupons to Slappy’s steps Thrusters with coupon, No Cheat Merkin, Dips, Step Ups (10, 15, 20) OYO Run big lap in between sets Mosey back to flags and circled up 10 Curls on cue 20 KB swings Everyone holds coupon in position while one pax performs exercise at a time in rotation Overhead hold/ 5 OH presses Goblet Hold/ 10 Goblet Squats Plank/ 10 Merkins MARY: Flutters until time ( 1 minute) ANNOUNCEMENTS: Pizza night at Wolf’s this Thurs Sign up for Texas Coastal Relay ends this week COT: Taps for Halftime Use the ‘New Backblast’ button to create a new backblast.
Great group of guys down in TX. Welcoming a fellow downranger again. Total sweat show this morning.
SOT was alive with mumbelchatter and pavement pounding today. Seven of SOJs finest made their way out to keep YHC company. Here’s what went down.
Mosey through the parking lot turned into parking lot tracers. Back track for the warmorama in front of door #1. SSH, grass grabbers, mom/wife stretches, merkins, Ukrainian soldiers, LBCs.
COP 1: Door 1-5 burpees, door 6-10 WW2, 11-15 squats, 16-20 elevated Alabama prom dates with the numbed door as the rep count.
COP 2: Run DMC. Same as last week. Up the steps, around, down the steps. Back to the start with 20 diamond merkins (D), repeat run, 20 merkins (M), repeat run, Carolina dry docks (C).
COP 3: Baby Spartan channeling our inner Leonidas. Start at the goal line, 10 merkins, run to opposite goal line, 10 merkins. Repeat 4X. Next time we will complete the entire 30. THIS IS SPARTA!!!
COP4: Triple check. Timer ran up the hill, PAX choice was squats and LBCs. Jog up the hill. At the halfway point, Bernie. Time.
Met the MOTers at the flag for count, names, announcement, PR and Doozie took us out in prayer.
4th of July Convergence. Check slack. Keep Tobit and Wildcat in your minds today.
Wildcat Q on Monday at The Alamo.
Meatball 1 year at The Crossings tonight.
Always an honor leading you gents. Thanks for the company.