Others went for a ruck, I then a little later Posh did a kettlebell complex 4 different exercises: presses, rows, goblet squats, and swings. Starting at 10…. Competing each round then a small lap run back, then to 9 etc. The idea: work on the benefits plus get the exercises correct: Each one from what I was doing before to now making a change for the true benefit. Example swings can be something where you just do a certain number to cranking up the reps and be a true cardio killer.
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Warmarama – SSH, ukranian soldiers, grass grabbers, merkins , LBCs 13 beasts came out this morning to see if they had enough in them before the holiday weekend to graduate from the school of Billy Madison. the pax had been asking YHC for some coupon work so i thought it would be a timely Q to lead. The pax delivered and we all graduated! Exercises ( 12 count per exercise, each round stacking a new grade on top) 1st grade – Halos, 2nd Grade -Squats, 3rd Grade – Bench Press, 4th Grade – Lunges, 5th Grade – Swings, 6th Grade-…
11 grown-boys set their alarm clocks this morning so they could get up and go play outside with some friends. YHC was itching to play some Ultimate Frisbee so here’s what went down… Warm Up – Moseyed on down to the football field and took one lap around the track. Gave the F3 Mission and got into it…SSH, multiple shoulder stretches, Cherry Pickers, DMH, LBC’s, Merkins, Wilson’s Wife and Fudd’s Wife. The THANG – Split up into teams for some Ultimate Frisbee. The odd number left us with 6 v 5 and that one-man advantage proved to be a HUGE…
Three SOJ beasts of burden set off from Casa de Hard with rucks on for some pre-dawn miles around Bon Air. None of the world’s problems were solved on this particular 3mile journey, but YHC’s spirits were lifted and plans were laid-out for the unveiling of a new AO… stay tuned.
8 gazelles loped along the 2.5mile route Big Rig had laid out for Phase 1 of the CSAUP. Great way to see the surrounding area, and a proper warm-up for the pain that was about to ensue… LFGO! Run up Ecoff to bank Run Back Around the school Around the track 2.5miles, 5 minute break head to pull-up bars for Phase 2 of the CSAUP.
YHC was absolutely amped to have a crowd of 20 (including an FNG) to cap off the 1-year F3-Versary/ CSAUP. Really amazing to see the fellas make the trip for part/all of the triple dip of pain we went through this morning. As an ode to the GTE fitness tests and various armed forces PFT’s, YHC decided a little team competition for 2 minute maximums was in order. The shady math by Big Rig’s team came up with something like the following… Warmarama: (Lower Lot), Disclaimer, Various IC Warm-ups, F3 Mission, Principles, Pax Plank/Name circle NOTE: IF YOU SEE MCGRUFF…
Phase 2 of the triple decker CSAUP! After smashing a 2.5mile run at 4:30am, these 8 Swoldiers (including 2 tall freaks) paired up for some nasty morning wood around the pull-up bars. My hands/grip hurt and I can barely type. Worth it! Here’s what the Bermuda time travelers tackled… Warmarama: Arm Circles, Michael Phelps, Shoulder Opener, Hollow Rocks. PARTNER UP Escalate Up (1 then 1, 2 then 2… Restart after burnout) – 5 minutes Hangman Gauntlet (Hang Up to fail, down to fail while partner in Elbow Plank) – 6 minutes Partner Assisted (Max Reps, 3 sets each) Toe Touch…
Premature Acceleration got a late start, but it happened. 4 miles logged before the Big Farm Standard fitness test, and another epic beatdown from DTH. Not to mention the school of Rock. Great Saturday! See you Tuesday at Bermuda Triangle for State Farm’s 1 year anniversary CSAUP!
YHC and Big Rig brainstormed for days on end over what to call our mish mash of fitness metrics stolen from various armed forces PFT’s and the GTE event test. We landed on this innovative name (Big Farm, get it?!). The content here-in MIGHT be a preview of what’s in store at our Bermuda CSAUP Tuesday… 😉 How do your scores line up? Give it a shot! Props Note: Big Rig ran 4 miles prior to this event, and still posted some very impressive scores! The “BIG FARM Standard” Max 2 minute Reps (Good Form) – 2 minute rest b/w…
A swarthy band of 15 studs posted to Rockwood in the pouring rain for a turbulent ride on the DTH pain train. The PAX included two FNG’s courtesy of Rodeo Clown (well done!) and YHC’s own 2.0’s Oreo and Banjo, who didn’t have a choice considering the M is out of town. Here’s why none of us will be able to grip anything tomorrow… The THANG: WARMERAMA: Mosey to the F3RVA-tagged Taco and each PAX collects TWO BRICKS – PAX instructed to carry bricks in hand the entire 60 minute bootcamp MUSIC BEATS turned UP Mosey to a moist grassy…