10 Years of BS

/in /by

YHC rolled into Cletus on June 12th solo while riding up on a mountain bike. I had no idea what I was getting myself into. The workout kicked my butt, but I loved it enough to keep coming back for 10 Years. A whole decade of my life I’ve been posting in the gloom. I’ve learned a lot and met a lot of cool dudes. YHC was ready to celebrate as this was day 4 of Throwback week from 2015 and the last original AO to Q. Here is how the PAX grew stronger together.

Warm Up run to upper lot with some agility
Willie Mayes Hayes
Red Bull Smurf Jacks
Slalom
Copperhead Merkins
Copperhead Squats

Two lines for indian run to lower parking lot.
7’s across the parking lot curb to curb
– Bear crawl to across and crawl bear back
– Absolutions and Turkish Getups were to exercises
Partner up
Brokeback dirkens – 4 rds (partners run opposite direction. when they meet, each does 10 reps of dirkens with feet on partners back)
Two lines for indian run back up to tennis courts

Partners again
Bullfrogs going across. Wheelbarrow if you cannot bullfrog. Go across both courts. Switch partners and come back.

Thunderstruck – SSH the entire song. Do a burpee every time you hear thunder. 36 total burpees.

Mary – Week 4 Core Challange
Only had time for 3 exercises: Capt. Thor’s 1:4, Banana Rolls, Freddy Mercury’s

COT
Announcements and Prayers – waited too long to post BB and forgot

It’s truly been a blessing having F3 in my life for a decade. A lot of men have come and gone but F3 continues to change lives. Thank you to each person that came out this week to help YHC celebrate 10 years of F3. I hope I’m still around Q’ing in 10 more.

God Bless,
BS Out!

My Back is Aching!

/in /by

EC: BNB and Mr. Terrific ran a melted slushie route and found $0.06!
FNGs: n/a
Warm Up: Sir Fazio, Hill Billies, Good mornings, Imperial walkers, the usual and some moseying
The Workout: The Q is recovering from a stressed out back, so no merkins were called, and he modified as needed for wonder bras. Extremely muggy, also warm. Everyone was sweating just from the warm up. The landfill was also sharing its aroma with us.
Rock circle, rotating for each exercise. Probably 20 exercises. Preacher’s Chair to take a break in the middle.
Thang 2: Dora: 100 count of pullup hangs, 200 WW2s, 300 Squats. Finished just in the nick of time!
Mary: no time!
Announcements: Fence paining, July 5th volunteering. T-Claps (Recognition): Prayer: Airsoft, community members stressing about their jobs

4 Year Anniversary Hoedown

/in /by

FNGs: None

Warm Up: Standard

The Workout: PAX partnered up and – with use of coupons, kettlebells and more – ran through a circuit of Farmer Carry, Forearm Twist, Norma Jean Rileys (Ab Roll), Chest Press, Swings, Curls for the Girls, Snatches, Lunges. At each station, one partner would do the prescribed workout listed above while the other partner would do either merkins, WWIs, burpees, or squats. When the 45 second timer went off, partners would switch places. They’d go onto the next station once both partners had completed that station’s workout.

Mary: Pickle pounders for the pickle ball players present

Announcements: July 4th is on July 4th

T-Claps (Recognition): YHC’s 4 years and going. T-Claps to Fedex, Gump, FRAM, LED, and all those who were building up F3 SouthWake before I arrived.

Prayer: Loafer, Socrates, Michigan Church Shooting

E&O Warmup Event

/in /by

FNGs: None

Warm Up: Standard SSH, Daisy Pickers, WMH, GM, IW

The Workout: Cash In & Out DORA

 

One team member runs the parking lot, but you have to cash out of the exercise zone with 5 Burpees and then complete your lap, then cash back into to tag your partner with 10 Merkins. 

100 – 80lb Squats

100 – 60lb Chest Press

100 – 40lb Tri’s for the Guys

100 – WWIII (Cindy)

Mary: Robust Popcorn consisting of LSF, WSW, FM, Hip Dip, Fram’s Press and stretch, Stretching

Announcements: F3 Dad’s Camp and Even the Odds

T-Claps (Recognition):NA

Prayer: Standard

Burning thighs and hive fives

/in /by

FNGs: none

Warm Up: mosey, A-skips, GM, WMH, hamstring scoops, IW, HB

The Workout:
10 rounds OYO:

10-Mike Tyson
20-Jump Squats
30-Reverse Lunge
40-Copenhagan Crunch
50-Quat Hold Calf Raise
60-Plank Leg Lift
70-Homer To Marge
80-Mountain Climbers
90-WWI
100-Squats
Repeat if needed

Mary: LSF, HD, stretch the legs

Announcements: Even-The-Odds on Friday

T-Claps (Recognition): none

Prayer: Loafer, FRAM

Day 2 2015 Throwback Week – Possum Trot

/in /by

Day 2 of 2015 Throwback week truly felt like an OG workout. YHC pulled into the lot, planted the flag, hid the speaker on the court, then walked over to the larger than normal crowd. To my surprise there were 4-5 HIM that were at my first post and some other familiar faces I haven’t seen a quite a while. After pounding and greeting each PAX, it was 0530. The F3 mission statement took place along with the 5 core principles. Fram then decided to jog up so we could get our morning share of 5 burpees. Good thing we didn’t do these back in the day when Tardy would show up 2-3 mins into every workout. Here’s what happened at the Trot.

Warm Ups
We saluted New Mexico with follow the leader quick feet and slides on the tennis courts to start off then moseyed down to the concession stand area.
– Smurf Jacks
– Imperial Squat Walkers
– Bat Wings
– Slaloms

Wall Work
PAX found a spot on the small wall for dirkens and box jumps. Started with 10 each then 9 each all the way down to 1 each.

Jacob’s Ladder (another classic by New Mexico)
PAX lined up on the hill next to the baseball field. Back peddle up the hill, 3 star jumps, run down the hill, increasing burpees for each trip down. PAX did this 7 times.
Two lines for an Indian run back up to the tennis courts.

Tennic Courts
Each IR line stayed together for Chilly Broad Jumps across all four courts. PAX lined up about 2-3 feet apart in a chill-cut plank. Guy at the end broad jumps over each PAX legs until the end then gets in line. Repeat until we got to the fence.

Bearicides – PAX bear crawled to the end of the first court, ran back, perfomed 5 hand release merkins. Repeat to the end of second, third and yes all the way down to the fourth court.

Sally – PAX performed the squats while listening to Sally song. Quite a burner.

Mary – W2CC x15 IC
– Strict sit ups
– Side plank ups L
– Side plank ups R
– Reverse LBCs
– Mtn climber twist (touch knee to opposite elbow)

COT
Announcements: Paint the fence 2nd F, F3 Picnic, Rico’s soccer kids accomplishment
Prayers: All mainly unspoken

Great turnout today for this workout. It was such a surprise to see guys I worked out with for the first 5+ years in F3 all the time. Hope to see them more soon. Thanks for letting me lead such a strong group of HIM.
SYITG…

BS Out!

Day 1 2015 Throwback Week – Mutiny

/in , /by

YHC has the privilege of leading the four original AO’s that were offered in 2015 when I first started this week. It will be a build up to my 10 year anniversary on Friday. We start out with Mutiny. YHC has completed maybe a hundred or more workouts at this AO throughout the years. Today we remembered one of my first posts here that was delivered by Brett Michaels…”The Michigan”. It was super tough back then and still can be today depending on how much you push yourself. Anyway, here is the workout we did.

Warm Ups
Mosey from upper circle down and around circle drive and back up.
– Good Mornings
– SSH
– Michael Phelps
– Frankensteins
– Plank Jacks

Clock Merkins – Rotating to each hour while in a plank position and performed the number of merkins for each hour. Ex. 3 merkins for 3 o’clock. When completed, it was 78 total merkins.

PAX moseyed up to the upper field for “The Michigan”
Ten 100 yd dashes – 2 M&H
Eight 80 yd dashes – 4 M&H
Six 60 yd dashes – 6 M&H
Four 40 yd dashes – 8 M&H
Two 20 yd dashes – 10 M&H
M&H = Merkins and 2X Hallelujahs
We built our speed over the progression of the dashes.

Next, we moseyed down to the parking spaces for Build-A-Bears.
Start at the end of the parking line, do a burpee, bear crawl the line to the curb, do a merkin on the curb, slide plank across the curb to the next line, do another merkin, crawl bear back down the line and perform another burpee. We did this 5 times total.

We then went to the tennis courts.
Balls to the Fence shoulder taps x10 IC then into Hallelujah wall sits x10 IC for 3 rds.

Mary
Core Challenge Wk 1 exercises X10 IC
– Sitting knee tucks
– Starfish crunch
– Exaggerated LSF
– American Hammers
– Superman’s

COT
Announcements: Paint the fence at Bass Lake on Friday. CSAUP coming this fall.
Prayers: Many unspoken, Fram’s FIL, YHC’s friend’s dad passed

PAX, Thanks for attending and it’s always an honor to lead. Until next time…

BS Out

Sands of Time

/in /by

FNGs: None

Warm Up: Light stretch, Mission, Core Values. Farmer carry in alternating sequence to the tunnel. 80/60/40lbs.

The Workout: 1 merkin 2 shoulder taps turn clockwise and stack’em markings and shoulder taps. Rotate through 1 cycle. Then drag the bag 40/60/80 lbs up the hill, depending on the position your head is facing. Rinse and repeat, starting at a different clock location. Max reps 4 and 8. Rotate bags, rinse and repeat with Squats and Star Jumps, Rinse and repeat with WW1 and heel taps. 10 Reps of SB burpees per bag. Farmer carry in alternating stops back to flag. 

Mary: LSF, MSF, HSF, 10 ct I/C. Need a name for seated straight arm tension. 10 ct I/C. 

Announcements: Voyeurs making way around South Wake, Cary and Apex, Even the Odds 6/20. BS 10 year on 6/6.  

T-Claps (Recognition):

Prayer: My father-in-law and Unspoken Health. 

Popeye’s 1 year Anniversary Ft. Gizmo

/in /by

FNGs: none

Warm Up: Alternating calls by Popeye and Gizmo – WMH, IW, GM, windmill, Sir Fozio Arm Circles, Popeye Punches

The Workout:

Activity 1 lead by Popeye:

Combo workout: Plank walk down with the wall x Bear plank shoulder taps

5 each, then 6 each, then…and so on….10 each

10 Lt Dans + 10 Star jumps

Penalty burpees for not knowing the mission statement

Activity 2 lead by Gizmo:

Four corners around the outside of the tennis courts: ground pounder, merkin, burpee, monkey humpers

increase rep # after each lap

Mary: alternating calls by Gizmo and Popeye with minimal rest between each set. 10 min total

Announcements: Even-the-Odds next Friday-Check Slack. Stop by the F3 ten at the Run The Quay event

T-Claps (Recognition): Popeye’s 1 year anniversary! Here’s to another year with you fine gents.

Prayer: Loafer’s health and family 

A late Backblast Is Still A Backblast

/in /by

FNGs: none

Warm Up: Sir Fozio Arm Circles, Popeye Punches, WMH, Kettlebell Halo

The Workout:

Part 1 (10 minutes): 

One arm with no breaks between sets

  • 5x One-arm swing snatches
  • 5x Rows
  • 5x Hang cleans
  • 5x One-hand overhead squats

SWITCH Sides and repeat

Continue alternating sides for 10 min. (~4 total rounds)

Part 2 (15 minutes):

Tabata style (45 sec on 15 sec off) x 3

  • Left leg Romanian deadlift (RDL) x5 then knee raise
  • Right leg Romanian deadlift (RDL) x5 then knee raise
  • Thrusters
  • Lumberjacks (Right)
  • Lumberjacks (Left)

Part 3 (10 min):

LINE UP

  • American Hammers
  • Lateral Swings
  • Hip-Hip-Shoulder-Shoulder

Farmer carry 

  • 10x side bends

Switch sides and repeat 

Mary: 5 min various core exercises

Announcements: none

T-Claps (Recognition): none

Prayer: I don’t remember, sorry for the late backblast.