Author: Warby

  • A morning 6 PAX

    6 warriors came out into the mist today to get a smoke show of a beat down today. Here’s what went down.

    Quick little mosey, Ukrainian solders, SSH, dead man hang, Andy Dufresne, merkins, Wilsons wife

    COP 1- Ran up Satan’s hill to the first intersection 20 windshield wipers, next intersection, 40 WW2s, next intersection 60 double count flutter kicks, next intersection 80 LBCs, finished the loop with 100 bent knee torso twists. Lunges down the hill back to the flag.

    COP 2- Eye of the storm with coupon. Corners set up with 20 reps, exercises were curls, skull crushers, American hammers, squats with 5 burpees after each in the eye. To get to each corner PAX had to bear crawl push their coupon to the next.

    COP 3- Dora. Timer, 100 LBCs, 200 raise the roofs, 300 curb toe taps double count

    With 5 min left, PAX choice of 10 merkins and 10 ab choice.

    Count, Names, Announcements, COT

    Great work today gents!!!

  • 45 Seconds IS a long time

    Most Ms wouldn’t agree, but 10 HIMs (with the promise of no running) came out for a strict kettlebell breakfast this morning. Here’s what went down.

    Warm-a-rama with a very quick mosey, SSH, Ukrainian soldiers, Jazzercise (for Nancy) cherry pickers, merkins, LBCs

    The Thang

    Each exercise was 45 seconds long. We ran through the list just shy of 2 times.

    Swings, single arm curls, skull crushers, squats, big boy sit ups, kettlebell burpees, lawn mowers, side bends, kneeling overhead press, bench press, lunge, American hammers, single leg toe touch, shrugs, overhead front raises, merkin pull throughs.

    Count, names, announcements, COT

    Great work today gents!!!

  • Timberwolf Tour

    With a promise of not being on the track today, five HIMs rolled out to Timberwolf for some early morning reps. Here’s what went down.

    Mosey through the parking lot for the warm-a-rama. SSH, Don Quixote, cherry pickers, merkins, LBCs.

    COP1- 5 person butchered triple check with dips, LBCs and bench step ups

    COP2- 11’s Drydocks and jump squats at the top of the hill. Jogged to the tennis courts with PAX choice with 10 rep ab exercise

    COP3- Eye of the storm. 20 reps of merkins, double count flutter kicks, copper head squats, WW2 with 5 berpees at the center between each exercise

    Making our way back to the flag, the PAX performed 30 second peoples chair. After 30 seconds, continued to hold while each PAX did 10 donkey kicks. 40 Elevated Alabama prom dates, 20 regular pole smokers, 20 side pole smokers each side. Lunge back to the flag and ended with PAX choice of 10 merkins.

    Announcements, prayer requests, COT

  • Neighborhood Tour

    The morning was not Rosie, but 9 HIMs rolled out of bed for the Monday kick start.

    Warmarama included Helicopters, Ukrainian Soldiers, SSH, Don Quixotes, merkins, LBCs, W****** wife.

    The PAX had a tour of the Rountrey neighborhood consisting of 2.5 miles.

    First COP was a triple check in the modern section with WW2s, flutter kicks and a drive by from Merman on his way to work.

    Quick mosey to the next section with 25 Alabama prom dates. Next mosey took us to a cul-de-sac at the trail head for 25 merkins and 25 dry docks. They were so much fun, we repeated.

    Quick little jog over the river and through the woods, popped out in the next cul-de-sac for 50 monkey humpers and 50 jump squats.

    Next stretch of jogging took us to the bottom of the hill for light post burpees. 5 burpees at each of the 5 light post, down to 3 burpees at the last 2 posts.

    Back to the flag for 5 more burpees, light stretching and plank for the last minute. Time.

    Numbers, names, announcements, COT.

  • More Humid than Humid

    10 HIMs with 1 FNG started their Monday morning out in the humid Gloom. Here’s what went down.

    Warm up. Quick mosey to north parking lot, mission statement. SSH, helicopters, Don Kehotes, DMH, merkins, LBCs.

    The Thang.

    COP #1- 11’s with burpees, jog up the hill and jump squats

    COP #2- 4 corners prostitute style. 10 merkins, 20 monkey humpers, 30 flutter kicks, 40 LBCs. After a 30 count, paired up for 8 bear crawl to merkin boo-yahs in the width of the tennis courts.

    COP #3- Triple check through the tunnel with WW2s and Alabama prom dates.

    Jog back to flag, ended with 50 toe taps, 25 curb dips, 5 count merkin choice around the horn, and plank until time.

    Welcomed Yee-Haw to the group, announcements, Prayer requests, COT

  • Avoiding a Brick Beatdown

    Thanks to an EH Q call out by Rosie and DTH, I took the Q last minute. 9 boot camp warriors came out to the gloom to get a good sweat. Here’s what went down.

    Warm-a-rama. Helicopters, DMH, SSH, Imperial Walkers, Don Kehotes, Merkins, and LBCs.

    COP#1- Light jog to the football field. Suicide run. Goal line to the 20 and 5 burpees, back, goal line run to 50 and 10 dry docks, back to goal line, run to 75 and 15 merkins back to goal and ran to opposite goal line. Repeated adding 5 to each exercise.

    COP#2- Triple Check. Timer, shoulder taps and WW2s

    COP#3- 1 PAX bear crawl while rest did dips or decline merkins on bleachers until each PAX completed bear crawl

    COP#4- Wall squats 2 rounds of 30 seconds. Lunge up the hill, reverse lunge half way. Jog back down the hill. Jog up the hill with 1 burpee at each new asphalt patch (about 10 total). 50 toe taps, 25 curb calf raises.

    Jog back to the flag and plank until time.

    Announcements, prayer requests, Heist took us out with COT.

    Nice workout today gents! Great to see you DTH……Oh wait…..

  • Gorillas in the Mist

    11 HIMs came out to the foggy Old Hundred for some kettlebell hell. Cookie and Blacktop brought an FNG each. Nice work gents! Keep this growing!

    Here’s what went down. Quick little mosey in the parking lot followed by SSH, helicopters, merkins, Ukrainian soldiers, Don Kehotes. Had to shift the workout circle a bit due to a parking lot present, possibly left by a dog…. or human. Unknown.

    COP 1.

    5 exercises of 10 reps and a loop around the parking lot. Repeated 2x. Kettlebell swings, pull throughs w/ merkin each pull through, isolated curls, kettlebell burpees, and side waist bends

    COP 2

    4 corners. Corner 1- 10 squats, one arm overhead walk to next corner will bell. Corner 2- 20 around the worlds, bell over head walk to the next. Corner 3- 30 skull crushers, one arm overhead walk to next corner will bell. Corner 4- 40 LBCs, bell over head walk to the next.

    COP 3

    Triple check. Timer ran length of parking lot others did American hammers and bell press.

    Names, announcements COT.

    We welcomed Sean (Chromebook) and Ben (Beamer) to the group

  • Achilles Last Stand

    14 HIMs along with 10 runners came out to enjoy a cool morning to pour some sweat. Here’s what went down.

    After 4 steps with my achilles issue and falling on my face, mosey to front on school for the warm-a-rama. SSH, dead man hang, Don Kehotyes, Ukrainian soldiers, Helicopters.

    COP #1. 20 doors. Each door was number of reps. 1- 5 doors were burpees, 6-10 doors were dry docks, 11-15 doors were plank jacks, 16-20 doors were American hammers. Mosey down to the football field.

    COP#2. 44’s. Start on the sideline, 22 reps, run to opposite sideline, 22 reps. Exercises were merkins, monkey humpers, LBCs, Alabama prom dates, flutter kicks double count, SSH

    COP #3. Triple check. Runner as the timer, rest of the PAX split shoulder taps and WW2s

    Making our way back to the flag the PAX lunged and reversed lunged up the hill. 50 curb toe taps, merkin ring of fire.

    Finished with announcements, prayer requests, and COT .

    Thank you gents for coming out and giving a great workout for my 44th.

  • Kettlebell Kickstart

    5 HIM came out in the gloom and enjoyed the cool morning…. until the humidity reminded us its still summer. Here’s what went down.

    Warm-a-rama. Quick lap around the parking lot, Helicopters, Don Kehotes, SSH, Ukrainian Soldiers, dead man hang

    COP 1- circuit performed 2x at 10 reps

    Plank pull throughs with merkins, WW2, Front raises, overhead press.

    lap around parking lot and 5 kettlebell burpees between each circuits

    COP 2- circuit performed 2x at 20 reps

    Skull crushers, squats, oblique side raises, Alabama prom dates

    lap around parking lot and 5 kettlebell burpees between each circuits

    COP 3- Cinco de triple check

    Timer set pace for flat bench press, lunges, American hammers, kettlebell swings.

    Finished up with a ring of fire, PAX choice with 20 reps

  • [SOT]No Rain in the Forecast

    12 strong with one FNG stepped though the rain and into the gloom. Here’s what went down.

    Lead with the F3 Mission Statement

    Warmarama- SSH, Don Kehote, Cherry Pickers, Ukrainian Soldiers

    COP 1- Track Marks. 4 laps around the track. Each lap had workouts at each 1/4 . 1st lap was 10 merkins (40 total). 2nd lap was 20 jump squats (80 total). 3rd lap was 30 flutter kicks (120 total). 4th lap was 40 LBCs (160 total)

    COP 2- Burpee / Plank jacks ratio 1:4 up to 5:20

    COP 3- Triple Check. Runner had to bear crawl the last 20ft back to PAX, rest of PAX shoulder taps and SSH.

    Mosey back to the flag at time. Announcements and COT