3 guys showed up to take on he day the right way
COP — lots of exercises
triple check — pull ups, dips, run to the school and back
triple check — stirrup pulls, LBC’s to the tree and back
11s across America — bear crawl to the east coast 10 jump squats
bear crawl back to the west coast for 1 WW2
finish the set
peace out
opus
6 Davillians arise from their fatsack for a condensed but intense Friday morning bootcamp
This how it went down
Mosey to the school office
COP (ALL IC) – SSH, Helicopters, Empire Walkers, DQ, LBC’s, ALT’s, Arm Circles
THANG
Mini Old Glory
5 minute run around the school grounds
10 minutes of 4 corners using the main parking lot:
5ish minute run/walk around the school grounds
30 MOM – Included some starching
Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
Best showing of the week during spring break at The Creek today. Glad to have Trail Mix (renamed during our 2nd F time) out for the second day in a roll
YHC took a poll since it was spring break to shortly the workout 15 mins and have extended 2nd F time at Rinse and Shine. Knowing Mr Holland would be their at least, plan was put into place. YHC was surprised to see the number of cars pulling in at 5:30.
SPIT ON THAT!!
5 guys came out on a Friday to get their bodies moving. One almost ended up getting more than he bargained for.
COP — plank jack merkins, arm circles, LBC’s, Freddies
4 corners and a runner
One person runs a nd relieves the first corner, etc.
squats, LBC’s, dry docks, SSH
11s
1 WW2 and 10 jump squats
Dora
100 mountain donkeys
200 squats
300 SSH
Prayers and Praises and then we were on our way.
2 guys showed up for a long overdue Opus beatdown
COP — All the exercises
| lucky horseshoe | |||||
| lap, 20 merkins | |||||
| lap, 20 merkins, 20 smurf jacks | |||||
| lap, 20 merkins, 20 smurf jacks, 20 WW2 | |||||
| lap, 20 merkins, 20 smurf jacks, 20 WW2, 20 jump squats | |||||
| lap, 20 merkins, 20 smurf jacks, 20 WW2, 20 jump squats, 20 plank jacks | |||||
| lap, 20 smurf jacks, 20 WW2, 20 jump squats, 20 plank jacks | |||||
| lap, 20 WW2, 20 jump squats, 20 plank jacks | |||||
| lap, 20 jump squats, 20 plank jacks | |||||
| lap, 20 plank jacks |
50 calf raises, 20 dips, 20 donkey kicks
Fun times had by two. Peace
Three men joined forces on a quiet cool morning for a self-inflicted beatdown at the ‘ol Creek. A short mosey from the side parking lot to the school’s admin office entrance and the party commenced.
The beatdown began with a COP involving full body stretches and limbering. We continued with merkins, arm circles, helicopters, imperial walkers, Ukrainian soldiers, cherry pickers and another set of merkins.
We then tore through a gut buster with exercises as follows: LBCs, flutter kicks, LBCs, vertical scissors, LBCs, horizontal scissors, LBCs, full extension crunches, LBCs, Alabama prom dates, LBCs, one legged Alabama prom dates left, LBCs, one legged Alabama prom dates right, LBCs.
We then moseyed to the basketball court on the opposite side of the school building for a four corners as follows: 20 merkins OYO, 20 squats OYO, 20 merkins OYO, 20 squats OYO with Bernie Sanders in between each set. Rinse and repeat three times.
We moseyed to the back playground for a Dora that went as follows: the timer was a sprint to the opposite site of the school building. The other two exercises were static hangs from the modified monkey bars and calf raises. We performed three rotations.
We then moseyed to the point of entry at the side parking lot. Another set of merkins for a total of 180 (with BooBoo earning some extra credit making his total 200) and some stretches ended the beatdown.
Namarama, numberama, COT, and BooBoo took us out.
A slight chill in the air brought out two bootcampers while fart boxes trapped most of the rest of our F3 M’Ville bros. The beatdown went as follows:
Karate style stretches and limbering followed by arm circles, helicopters, Don Quixotes, imperial walkers, Ukrainian soldiers, merkins, and LBCs started the beatdown. We then did 30 sec wall sit, merkins, and calf raises. Next came 45 sec wall sit, merkins, and calf raises. A third round included 1 minute wall sit, merkins, and calf raises. We then moseyed to the front parking lot to perform a triple check as follows: merkins, copperhead squats, mosey around the front parking lot. Rinse and repeat three times. Final mosey to the side parking lot brought us to a gut buster that went as follows: LBCS, flutter kicks, LBCs, scissor kicks, LBCs, full extension crunches, LBCs, Jane fondas, LBCs. Recover, stretches to end the beatdown.
Namarama, numberama, COT, Q saw us out.
3 men posted to end their work week right. Mosey around the parking lot.
COP: SSH, imp walkers, Ukrainian soldiers, DQs, helicopters, HRMs etc.
4 corners cumulative: C1 10x Merkin’s, C2 10x merkins + 10x squats, C3 10x merkins + squats + WW2s, C4 10x merkins+squats+WW2s+penguins
Triple check – step ups, dips, mosey around court yard
Lunge + jumps + merkins on the way to the playground
Pull up + Penguin pyramid (1 pull-ups + 2 pyramid) up to 3 pull ups
Mosey back to flag stopping for more merkins
MoM + merkins
Numbers, names, Boo Boo took us out
Merkin count = 100
4 guys came out for a hot potato Q — good times!
YHC doesn’t really remember all that happened. but it was a good time had by all!
Welcome to F3 on a cold rainy (shoulda been snowy) morning!
COP — Hillbillies, Crunchy Frogs, DQ, Helicopters, Dying Cockroach, other thangs
Lazy Dora
100 — Mountain climbers and static plank
200 — LBC’s and 6 inch hold
300 — SSH and Al Gore
How about some form 4 corners?
1st corner — 5 really good full range of motion merkins
2nd — 5 really good, deep squats
3rd — 5 really good feet on the ground WW2 situps
4th — all of the above
Next iteration — do 7 — same exact thing
Final iteration — do 9 — same exact thing
11’s
featuring donkey kicks and Smurf Jacks
2 stump merkins then hold BTTW for 20 seconds
4 stump merkins and hold BTTW 20 seconds
A few stretches and YHC took us out!
Great morning for a workout SYITG!
It appears only two M’villers survived last night’s pseudo-Hot Ones chicken wings challenge F2 at PBR Mechanicsville.
COP: helicopters, arm circles, imperial walkers, Don Quixotes, cherry pickers
Thang: a gut buster with LBC‘s, Alabama prom, dates, static leg extensions, repeat three times. A mosey followed by a triple check of Merkins, squats, calf raises, mosey around the block for a timer. Another mosey to front parking lot for a two person Demi Dora 50 Merkins 100 LBCs, 150 squats, mosey in between to three islands.
Hot potato Q to Opus:
11’s with Modified Wall Merkins and jump squats. Lunges in between.
Mosey to closing stretches
Name-arama, numberama, announcements, COT Opus took us out.