Tag: FlexFriday

5 men of F3 ready for Flex Friday. Not sure what Punxsutawney Phil had to say as it was 70 and Sunny at Satan’s Hill.

Warmarama:
SSH, Helicopters, Arm Circles, DQ, Merkins, WWII, Rosalitas, Flutter Kicks

The Thang:
Mosey to Wilson’s house for a triple check.
WWII, Plank Jacks, Run – 3x

Mosey back to the parking lot for 11’s.
Round 1: Coupon Merkins <——-> Coupon Chest Press
Run to the stop sign and back.
Round 2: Coupon Squats <——–> Coupon Lunges
Run to the stop sign and back.
Round 3: WWII <——–> American Hammers
Put the Coupons back, that’s time

BTTF:
Numberama: Namerama

NMS: The SOJ boys did a lot of coupon work this week, well done. SWOLE!!!
Day 3 of the February challenge and your Tramp Stamp is hurting. We made sure to add plenty of WWII’s to today’s plan. Get after it.

Tomorrow Pick your Poison. A lot of great Q’s tomorrow: Someone tag the PAX from Mechanicsville to not fartsack on 1 of these!

DogPile: Swirley – 8 years baby!!
Rock N Roll: Mudslide
Gridiron: Polly
Crucible: Flinstone (VQ)

See you in the Gloom
Oyster

6 dudes from the neighborhood watch thought about going to Twin Team but decided on ending the week with a real challenge. Take it easy another day boys. Welcome to another edition of FlexFriday.

Warmarama:
SSH, Helicopters, Michael Phelps, Rosalitas, Hello Dolly, Flutter Kicks, LBC, WWII

The Thang:
Mosey to the back trail and run to the cul-de-sac and then back to the parking lot.

EMOM (every minute on the minute) 5 Rounds
Pick 1 station for 5 Rounds:
Heals to Heaven 20x
Tricep Extensions 20x (Coupon)
Jump Squats 20x
Merkins 20x
Goblet Squats 20x (50lbs kb)
Rows 20x (Coupon)
Kettlebell Swings 20x (35lbs kb)
Curls 20x (Coupon)

When 5 Rounds is over, run down the trail to the cul-de-sac and back. Move to the next Station for another 5 Rounds. Repeat EMOM & RUN 4x

BTTF: 30 second stretch. Time!

Numberama, Namerama,: YHC took us out. Thank you, Lord, for giving us another day. Let’s strive to be Great Husbands, Great Fathers, Great Friends, Bosses and Co-Workers.

NMS: The heart was beating, and those KB swings caught up to us really quick. Another great FlexFriday at Satan’s Hill. Great to See Nancy Lopez who has been out for a few days on IR. SOJ had their 1st 2ndF Lunch yesterday at Chicken Fiesta. The vote is in for Brickhouse next month. Go take on the day!

Oyster

Announcements:
See Slack for Nancy Lopez event = Glow for Galactosemia 2023. Registration is open.

Seven dudes got swole for another Flex Friday at Satan’s Hill. 

Disclaimers and bienvenidos. 

Warmorama: SSH (20), IW (20), copper head squats (10), Dead Man Hang (Center, Left, Right), Fwd and Rev Arm Circles (15 2x), Muricans (10x), mountain climbers (20x), calf stretches, stretch OYO for 45 seconds. 

The thang: 

Part 1: Mosey to our brand new cinderblocks, still have that fresh baked smell. 

3x rounds of: Sumo squats, Regular squat, dead lifts, and lunges with Cindy. Each lift about 30 seconds performing as many clean reps as can be done. Between each lift we performed 10 SSH. Each round ended with cindy farmer carry accross parking lot and back. 

Part 2: Mosey to the log pile carrying cindys. Setup 4 logs with two man teams. Partner A on the log and partner B on the cindy. 

Three rounds of rotations of cindy curls and log press. 30 seconds each with 15 seconds rest. 

Two rounds of rotations of cindy OH press and log dead lift. 30 seconds each with 15 seconds rest. 

Part 3: Moseyed back to flag area circled up for cindy hot potato. Dude calls out exercise for Pax and runs to end of lot, performs 10x toe taps, and comes back for next guy.  Exercises performed with the cindys ( I think this was it).

A) bench press (everyone did OH press….I guess people don’t like getting wet). 

B) Curls

C) OH block hold

D) Block Lunge

E) Block sumo lifts

F) Block Muricans 

G) Block Mountain Climbers

Part 3: Carefully tuck the cindys away and 1 round of murican ring of fire. Each dude shows off their best moves while Pax planks. Knuckles, Hand release, diamond, claps, etc 

Time. Enjoying this flex Friday thing. I think its good to get some “weight” training in and take a break from the running. 

Outro: Numbers and Names. 

Announcements: 

• Glow for Galactosemia glow run on March 5. Details coming. Support a good cause.
• Monthly 4th Thursday SOJ lunches starting 1/26. Chicken Fiesta – 11:30 am. 
• Frozen Triangle CSAUP 1/21 – be there. 

Prayers – Oyster took us out. Prayers for our families and all the men in F3. Prayers for men experiencing loneliness, hope we can reach them through the brotherhood of F3. 

Five dudes got swole for another Flex Friday at Satan’s Hill. 

5:27 a.m. I am greeted with a text from Oyster, “where are you”? Santa was on the way with presents of cold forged iron for all. 

Warmorama: SSH, Ukrainian…ok ok Russian Soldiers, copper head squats, plank position alternate left and right arm up, plank jacks, mountain climbers. 

What we did:

Part 1: Mosey to the log pile: Setup 4 logs for round robin. One man runs to cul-de-sac and performs 20 merkins and 10 squats. Other guys did various log lifts. Presses, calf press, twist push and low squat log press. 

Part 2: Moseyed back to flag area and setup five stations for a clockwise rotation of exercises. 

A) Cinderblock Press

B) Kettle Ball swing (20 lb)

C) Dumbbell curls (20 lb)

D) Cinderblock farmer carry across parking lot to station E.

E) Goblet squat (60lb kettle ball). 

E walks cindy back to station A. 

Went through this rotation all the way through 2x. Timing of station rotation based on farmer carry from station D to E. 

Part 3: Christmas movie trivia. Wrong answer equals 5x merkins. Line up at one end of parking lot and lunged down and back. Pax took turns with trivia. Good mumble chatter and laughter here. Wilson knows what’s up…Diehard is the best Christmas movie of all time. 

Part 4: Oyster was sad about not getting a full mile of running in, tried to help out with a run to stop sign and back to flag. Quick conveyer belt around the center concrete landscaping (think hand walk in plank position around the rim)

Part 5: YHC got a little goofy and called for a “circle of pain” with merkins. Pax planked up and rotated through 2 sets of holding plank while each dude knocked out 10 reps. 

Time. Enjoying this flex Friday thing. Will have to think of more exercises and different rotations. Despite running less than 1 mile, our hearts were pumping. 

Outro: Numbers and Names. 

Announcements: 

• Freezing cold Q tmw at Dog Pile tmw. 
• Lots of 2nd F stuff going on. See Slack

Prayers – Oyster took us out. Prayers of thankfulness for Christmas with family and friends. Prayers for all our PAX on IR or sick. 

PS. I somehow managed to have a Cinderblock fall apart over my head during a press this morning. Why did that happen?! Glad I was able to dodge the falling block pieces and didn’t need to ask Hermes to put my tooth back in.