Mudface and YHC had a blast working out in the snow!
COP — SSH, merkins, arm circles small, werkins, arm circles small reverso, diamonds, arm circles big, CDD’s, arm circles big
A whole lotta tabata–
We did a series of KB exercises — the one that sucked the most was the tricep extensions!
The End.
Opus
Four men ventured forth to indulge YHC’s latest attempt to link this day in history to a KB workout. Here is what happened.
COP: SSH, DQ, LBC’s, arm circles, Imperial walkers, mosey back to the parking lot.
Today is the birthday of Jeff Bridges, who has made over 70 films, so to kick things off: 10 each of one hand swings, snatches, merkin rows, halos, situp press, lawnmowers and overhead press, run a lap between each set.
Move on to 40 each of lunges, demon crushers, slingshots and American hammers, for a total of 160, which is how many times the word “dude” is uttered in The Big Lebowski.
Next up, 22 each of curls, tricep press, lawnmowers and halos, for a total of 88, the same number as the keys on a piano, referencing The Fabulous Baker Boys. Lastly, 20 of something YHC can’t remember, lunge to other side of parking lot, 20 of something else (didn’t write the last part down).
NMS
The mumblechatter was in high form today. Trout announced early on that he had Thai food last night, and his fourth F was strong, such that the PAX asked him if he had the runs. Trout: “not yet” to which Mudface replied: “does that mean you have something stopping it up, like a scented plug of some sort” and so on and so forth, with guesses where a plug of that kind might be purchased (Victoria’s Secret–is that the secret?). On a separate note, please check out YouTube for a clip of that classic Jeff Bridges movie from 1975, Stay Hungry, co-starring Ah-nold and Freddy Krueger. Cinematic gold.
As usual I have No Idea what I’m doing…
4 people showed up before the workout but only two people were there to lift some bells.
COP — DQ, Helicopters, Chinooks, Merkins, Mountain Climbers, Merkins, plank jacks, merkins, American Hammers, merkins, monkey humpers
Dora — one guy bear crawls to the light and back, the other one starts the following…
100 high pulls
200 single arm swings
300 goblet squats
that took a while…
finish up with 1 minute of overhead presses
1 minute of halos
1 minute of lumberjacks
Numbers Names Announcements
NMS — YHC drove up with a few minutes to spare this morning and noticed someone walking around the side of the building. unusual. Drove to the parking lot where Mudface’s truck was idling with him inside. He rolls down the window and says that there are two officers patrolling the school and one of them asked him to kindly stay in the truck until they were done. YHC decided to join Mudface in the truck until things were restored to normal. Mudface was amused that the officer addressed him as “son”. We sat and waited for them to come back and free us from the truck, but they never did… Finally they drove away and we were able to start. First time ever that YHC has had to start a workout late! The workout was great — no one got hurt — great convo afterwards. It’s what F3 is all about gents!
Mosey around the bus look in case in LIFO’s posted. Circled up at front doors of the school to warm up. Side Straddle Hope, Arm Circles, Hand Release Merkins, LBC’s and Hillbilly’s. Short mosey to the wall. Find a partner. One partner does Balls to the Walls while the other does 20 Halo’s with their KB. Switch back and forth until each team has done 80 Halo’s, 80 one handed swings (thank you MudFace for fixing our form), 80 Goblet Squats and 80 Lawn Mowers. A little chatter was heard about why we were doing Balls to the Walls during a KB workout. Because the Q said so. Next was 4 Corners of the Bus Loop. The corners were 20 Pullovers, 20 Around the Waists, 20 Monkey Humpers (w/o KB) and 20 Boat-Canoe’s. Next was 11’s across the parking log. 11’s consisted of Monkey Humpers (w/out KB) and Clean/Presses. You ask why Monkey Humpers? Ski season is coming quickly and need to work on those thighs. Nobody completed the 11’s before we ran out of time. Circle Up. One minute left so we did some Boat-Canoe’s in honor of Chewy. Numberama, Namarama, Anouncements and Closing Prayer. An announcement was made by MudFace. On Thursday there is a Merkin Challenge. The goal is to do 900 Merkins in 45 minutes at the workout (a merkin every 3 seconds). I’ve been out for the better part of 3 months, it’s great to be back with the guys.
Mudface reporting in for Trout who had some technical difficulties
COP
Arm circles front
Arm circles back
20 merkins
20 Crabcakes
20 LBCs
10 DQs
20 crabcakes
The thang
4 corners
1st corner 10 Merkins
2nd corner 20 squats
3rd corner 30 merkins
4th corner 40 merkins
While walking to each corner push press with kettlebell
Next:
Light pole madness:
At each light pole the following was done..
10 squats
5 skullcrushers
1 burpy
Repeat at each light pole
Next:
Triple check:
Someone did lawnmowers
Someone else did bear crawls pulling kettle bell through legs
Someone else did pushup press
After each exercise run a lap
Final exercise:
Merkin position with kettle bell by your head, do 1 merkin, still in merkin position take right hand and put kettle bell at your feet, return to merkin position and do a 1 merkin, then get kettle bell from feet back to your head, then do 1 merkin and repeat with left hand, this counts as one. Goal was 25.
Ended right at 6:15
Numberama and namerama
Solid 125 merkins in the book.
4 men showed up, one slightly later than others, to hot potato a KB Q. Here is what happened.
Mudface Q: COP, inchworms, SSH, Imperial Walkers, stuff YHC missed as a LIFO
Chewy Q: Walk the bus loop, stopping at each light for 1 burpee, 10 goblet squats, 5 demon crushers, walk to next light doing around the worlds, repeat til the end of the loop.
Trout Q: Start at one side of bus loop, 10 burpees and 10 overhead presses, bear crawl to side of school, 10 donkey kicks, run back. 5 reps.
Mudface part deux Q: Bear crawl with KB five times, rotate 180 degrees, keep going same direction using crawl bear, repeat.
No Idea Q: 11’s with halos and 2 hand swings, farmer carry between, then boat/canoe called out by Chewy.
Numberama, namerama, YHC took us out.
NMS
YHC was a LIFO today, and the rest of the PAX voted that he had to do the backblast. Sometimes democracy sucks. The PAX all brought it today, especially Trout, who one day, maybe, just maybe, will do his own Q and not just be part of a hot potato. Although judging by his hot potato Q’s, that VQ will be brutal. Next week has at least 1 opening, just saying….
As usual, I have No Idea what I’m doing.
11 men gathered to throw some iron around. Welcome to McFly, great to have you out there with us this morning.
COP
Tommy Mac
AMRAP
Reps on single arm exorcises halved if you use the sandbag
One minute of Boat/Canoe to finish out the time
Numberama
Namearama
Chewy took us out
NMS
Sgt. Thomas R. MacPherson, 26, was killed in action on
October 12, 2012 by enemy forces during a heavy firefight while conducting
combat operations in Ghazni Province, Afghanistan. He was leading an assault against
an enemy position when he was mortally wounded by small arms fire.
MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger
Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment
to Iraq and this was his fourth deployment to Afghanistan.
Tommy’s former Platoon Leader:
“The whole thing with Tommy is that he embodies everything that’s right
about Ranger Battalion. He held the position of Ranger Team Leader which is
literally the tip of the spear. He was the consummate, quiet professional—he
expected absolutely zero recognition for what he did. He loved his job because
he was a born protector. He was perfectly content to carry out his life’s work
under the cover of darkness, with his and his comrades’ actions to remain
forever under the cloak of shadows. He died doing what he loved; protecting all
of us. What stood out about Tommy the most was his maturity beyond his years. I
believe it was the fact that he was the older brother of younger siblings, but like
another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew
into a man. He joined as a man and grew others.” He left behind his beautiful
wife wife, Claudia MacPherson, and their son, Brayden.”
Again strong work was done by all.
It was an honor to lead
2 resisted the fart sack and showed up to get built up. Here is how it happened.
COP: SSH, LBC’s, Merkin (just one), arm circles, DQ, Imperial Walkers. Mosey back to parking lot, time to work. Each of the following exercises was done for 2 minutes, save the last couple, which were done for 3 minutes.
Straight leg KB crunch, followed by LBC’s (10 of each, then repeat until time)
while planking, reach through to get KB from opposite side, bring over for a renegade row, repeat
Do a 1 count American Hammer with KB, then 2 count without, bring KB to other side, 2 count without, repeat
Take a break with a walk around the loop, farmer or waiter carry
Power close row
on six, legs straight up, do crunch with KB pressing up at the top
alternating Y-Backs
on 6, holding KB straight up, leg raises
walk holding KB up to chin, elbows level with shoulders
demon crushers
lawnmowers, alternating arms
Mosey to flag, numberama, namerama, YHC took us out
NMS
YHC had been feeling a little soft in the core, so time for a dedicated back and ab workout. 3 exercises in Bulkhead requested (to YHC’s relief) that perhaps a brief break would be helpful, so audibled to the loop walk. YHC thought it might be a solo Q until Bulkhead rolled in, thankfully with his phone, as YHC forgot his and Mudface fartsacked, even though he was supposed to bring his magnet timer. Of course YHC wasn’t going to let that go without a comment! Great effort by Bulkhead, mumblechatter focused on kids in school and favorite action stars (Schwarzenegger and The Rock). Bulkhead also said the title of this backblast after looking at the list of exercises. Yes, I did, and some of these people with YouTube channels are pretty strange.
As usual, I have No Idea what I’m doing.
COP — SSH, butt kickers, high knees, helicopters, crab cakes, cherry pickers, KB windmills, KB presses, KB lumberjacks
Head to the Busloop for some four weird corners —
40 goblet squats
30 squat and curls
20 squat curl and press
10 merkins
and another one…
10 bob and weave
20 halos
30 KB swings
40 snatches
Head to the wall —
10 DK’s bear crawl to the other side of lane and do 10 renegade rows
Increase to 15
Increase to 20
Circle up for some Mary time…
Merkin ring of fire 10 each
Then various and sundried exercises including burpees and boat canoes plus others YHC can’t remember….
Numbers, Names, Announcements
YHC’s band plays Saturday night at Castleburg Brewery from 7-10. All are invited if not at the retreat.
NMS —
Talk today centered around Mudface and his urgent need to go to the bathroom. Thankfully everything held up okay during the workout. The PAX was worried though. Trout volunteered to scoop and bag if the need arose. See you in the gloom!
3 men and YHC showed up for a promised workout, and instead got this:
COP–SSH, merkins, helicopters, DQ, LBC’s. Pick up KB and mosey to track at the back of school. First up, find a partner for catch me if you can, one partner runs the track, the other lunges doing figure 8’s, when they meet, switch off, keep going until the lunger finishes one lap. Switch over to four corners (of an oval), walking doing around the worlds between stops: 20 goblet squats, 15 halos, 20 clean and press, 15 American hammers.
Mosey to front of school, which is where this Q went off the rails a bit. Go around this loop, escalator style: 20 merkins, 25 overhead presses, 30 sit up presses and 35 squats. Mosey to flag.
Numberama, namerama, YHC took us out.
NMS
YHC took the Q late yesterday, forgot he had, remembered at 10:30 last night, created the workout half asleep, and it really showed. Mudface had a lot of justifiable fun with everything, from YHC not realizing the back of school has NO light by which to read a winkie to having a workout full of four corners, but no corners in sight. YHC apologizes and will try to do better next time. Great to work out with the PAX, who crushed it.
As usual, I have No Idea what I’m doing.