Author: Warby

  • 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

  • [The Alamo]Six is in……

    VQ today with 20 PAX to start the week off. After some mild VQ hazing, here’s what went down.
    Mission statement announced, damn near word for word.
    Warmaram
    SSH, Don Quyotes (slow down the count Warby), Ukrainian Soldiers, cherry pickers

    COP #1 Burpee Plank jack 1:4 ratio to 5:20 with parking lot side shuffle in between

    COP #2 Core-de-sac (patent pending)
    Mosey to 5 cul-de-sacs. One exercise at each of:
    10 V up roll ups
    20 WW2
    30 American Hammers double count
    40 flutter kicks double count
    50 LBC
    10 Merkins on the mosey back at each cross street

    COP #3 light hazing turned into mild hazing
    Dora with 100 curb triceps press, 200 plank toe taps, 300 buttkickers

    COP#4 Triple check with squats and shoulder taps

    Finished the day with ring of fire merkins, 50 LBC and a DMH
    Thanks for the support gents!!