FNGs: none
Warm Up: ssh, sir Fozzy, windmill, spinal rotation, good morning
The Workout: 30 minute EMOM: 5 big boy sit up, 5 push-ups, 5 curls, 5 KB swings
Mary: box cutter, big boy set up, J Lo, LBC, cross crunches
Announcements: See Slack
Prayer: racers this weekend, best in show looking for new employment, lipsticks family, stubs, crab legs, Dahmer‘s brother-in-law
Warm Up: SSH, good morning, sir Fozzy, spine rotation, windmill, Michael Phelps
The Workout: 6X6, 45 second work/15 second rest
kneeling press, kneeling tricep extension, figure 8, curls, rows, Yoshi
Mary: LBC, crossover crunches
Announcements: June challenge, run the Quay
Prayer: Loved ones of TX shooting victims, grateful for connection and fellowship, remembering our fallen soldiers as we look to Memorial Day
FNGs: None
Warm Up: Lap around parking lot, SSH, windmills, sir Fazios, hillbillies, imperial walkers, o/h claps, seal claps
The Workout: Each PAX gave a kettlebell exercise including swings, tricep curl, lawnmowers, ground pounders, upright row..15 reps, 10 reps. Lap. Rinse and repeat completing additional kettlebell exercise with 10 reps; Lap. Turkish get-ups, from our six nipplers, slap bells, etc.
Mary: Yoga
Announcements: See Slack/FB. Memorial Day Murph
T-Claps (Recognition):
Prayer: Dauber led us out.
Ya know…everyone is a critic. At Crazy Ivan, it is incumbent on the Q to choose the playlist, so I always choose mine. Today, there were equal numbers of complaints versus kudos for the playlist. “Hell yeah..this is my jam”, “I’m down with Fanny on this one”, “Thowin it back…yeah!”, It’s too loud”, “what the hell are they singing?”, “This makes me wanna go bust stuff up”, “Crazy Ivan…when Fanny’s the Q, you leave angrier then when you got here.” Good stuff right there.
Warm Up: SSH x 25, Good Mornings, Seal Claps, Frankensteins, Spinal Rotation.
The Workout: This was a “recover on your time workout”, so the timer just kept going. It was a 1:15/:45 Tabata/AMRAP with the Kettlebells. During the 1:15, YHC would call an exercise. During the :45 PAX had a choice of Boobity-Boobitys, Plank Hold, Swings, or Snatches. Rest was entirely up to the PAX. Some PAX took it upon themselves to stretch, run, etc. during the :45. OK. Exercises that YHC called during the 1:15 segments were: Bell Merkins, Bridge Pullover, Bobbity Boobity, Squats, Suitcase Lift, 1 leg Deadlift, Lawnmower, Halo, Figure 8, Curls for the Girls, 1 Arm Shoulder Press, Ground Pounders, Plank Pull Through, Midget Cookie Pouch, Midget Love Handle, Swings.
Mary: Bad form plank and downward dog, with some runner’s stretches. Awful Q examplehood!
Announcements: Long Ass Run, 2/12…details on Slack.
T-Claps (Recognition): Ponzi…cotter…back out in the Gloom!
Prayer: Lots of relatives sick or injured. Emeril daughter/family with just being a teenager! YHC took us out and ended this debacle!
Today’s kettlebell workout featured a ground to standing flow with kettlebells and a joint Mary/COT that featured some of the sexiest moves in F3…Homer to Marge, Pickle Pounders, and Monkey Humpers. We showed the new FNG from Cletus “Ooops” how it was done.
FNG’s: Ooops (posted at Cletus)
Warm Up: Sir Fazios, Good Mornings, Foot Trace, Hip Hinge, Spinal Rotation
The Workout: The flow was: Pullover Boobity-Boobity’s, Midget Cookie Pouch, Plan Pull Through, Squat, Figure 8’s, 1 Leg Deadlift, Swings, Halos, Single Arm Press, Full Snatch. We started together at 5 reps each. Then we moved to an OYO model of 20 reps each, then did 18 reps each. We finished together with 10 reps each exercise.
Mary: 2 shake out mosey laps around the parking lot, some stretching, and some Homer to Marge.
Announcements: Reach out to guys you haven’t seen in awhile…it matters.
T-Claps (Recognition): Ooops for making it through his first workout!
Prayer: COVID and it’s impacts, Kosher and his family in uncle’s loss.
FNGs: Nope
Warm Up:
Bounce, sir fazio arm circles, overhead arm circles, spinal rotations, bow draw, daisy pickers
The Workout:
We did the tabata workout below while a 90’s mix with plenty of commercials kept us going.
3 rounds of 4 exercises 45 sec on /15 sec rest
Round 1
KB Hinge
Halo
KB Swings
Back lunge press
Round 2
Single leg deadlift
Thrusters
Renegade row
Side lunge press
Round 3
KB Windmill
Pistol Squat
Snatch burpees
KB Windshield wipers
Mary:
American hammers, pickle pounders
Announcements:
Thanksgiving boxes
T-Claps (Recognition):
PAX for pushing through all the Spotify ads.
Prayer:
Healthy kids and PAX, Harasti family
8 PAX posted to help me celebrate my 2 year F3 anniversary! This workout had elements and moves from some of my favorite Ivan workouts and the Q’s that led them!
FNG’s: none
Warm Up: Good Mornings, Sir Fazio’s, Imperial Walkers, Hillbillies, Daisy Pickers.
The Workout: First Thang I ever did with F3…Fire Hose Carry Indian Run! We got around the parking lot twice. CHIPs was on the Q that day at my first post. The Cletus crew then caught up with us and joined in for some Turkish get-ups x 20 inspired by none other than Pikachu! They stayed with us as we moseyed over to the fence for dirkins x7 on each rung going up, then back down for a total of 42, again did this with CHIPs at my first workout and thought “these guys are crazy!” Cletus left us and we went back to the kettlebells for 2 of Dawgpound’s favorite moves…50 swings, 50 snatches OYO.
Next, each PAX took turns doing a Kettlebell Bear Crawl…something Skidmark likes to Q…down to the large atlas ball, produced kindly by Dahmer, did 5 merkins then carried it back. The PAX that did this routine was timer while the rest of us performed exercises at the circle OYO/AMRAP. The exercises were: Bell Merkins, Lawnmowers, Plank Rows, Halos, Suitcase Squats, Standard Merkins, Wonderbras, and Plank Hold on the bell. This series (or part of it) was included in an absolute thrashing awhile back issued by Pumpkin Spice.
The group took a mosey over to the band shelter for a Skidmark teeth busting special. We did People’s Chair up and down the line while passing the bell. Then, we did the high risk-low reward teeth busting BTTW while passing the bell. Some groans from the PAX on this one. All survived.
Mary: Back over for 15 Midget Love Handles per side, and Pigeon Stretches.
Announcements: CSAUP’s here and in CARPEX coming up. Skidmark doing a long-ass run to prep for NYC on October 25th. Company welcome!
T-Claps (Recognition): Katniss…though he wasn’t here for most of it…bringing me into this fine brotherhood 2 years ago!
Prayer: YHC and some decisions, Snap and other PAX we haven’t seen in awhile. Thanks guys for showing up, making me stronger, and being there.
-Cash In-
1 lap Indian Run
-Good mornings
-Rising Sun
-Inch worms
-Air Squats
-Then-
3 rounds
20 Triceps overhead
20 Curls
20 Goblet Squats
30 sec rest
(Go Heavy)
20 KB Swings
10-1 Mound mushers
1 Lap Mosey
15 KB Swings
7-1 Goblet Squats
1 Lap Mosey
10 KB Swings
5-1 Explosive Jump Squats
1 Lap Mosey
If time permits…
Cleans
Left Hand × 60 seconds
Rest 30 seconds
Right Hand × 60 seconds
Repeat if necessary
Cool down on our six.
The 4th Anniversary of Crazy Ivan, YHC had the pleasure to Q. So many great memories, at least for YHC for Crazy Ivan. After all, it was my first post ever in F3. Great guys like Nemo, Chips, Dauber, Dawgpound, and Dahmer have carried the torch for Holly Springs’ big Friday kettlebell workout. Thank you. YHC had joked in the pre-blast that Phil Collins would make the playlist, since I’d heard that Ivan had strayed away from the traditional metal playlist and got all soft. As it turns out, YHC was serious because I found a new use for Phil…see Mary!
FNG’s: no
Warm Up: Sir Fazios x 12 IC (F/R), Good Mornings x 12 IC, Imperial Walkers x 12 IC.
The Workout: Each man Cusacked his kettlebell to the end of the the long parking lot. We moseyed back to the end. We sprinted to get our kettlebell and did Wonderbra’s to certain points along the parking stretch. We repeated this until back to the official circle.
6 Exercise Tabata…the time is two PAX doing a certain Thang.
Thang 1: Carry our Atlast Ball (75 lb.) friend between 2 cones and do 5 merkins on the ball at one end and then return.
Thang 2: Farmer carry 2 45 lb. dumbbells to a heavy bag and do the DIY bench press x 15.
The rest of us in the circle did 3 round of each of these 6 exercises AMRAP: Halos, 1 Leg Deadlifts, Swings, Midget Love Handles, Midget Cookie Pouches, Snatch.
When finished we rolled over to the bandstand for a 10 count per PAX alternating People’s Chair and BTTW.
Mary: So YHC has tried to pull off some crazy stuff at workouts…but I can’t believe this worked and was well-received. Phil Collins – Take Me Home. We did Mary exercises during the verses including WW2’s, LBC’s, Dying Cockroach, American Hammers, Heel Taps, LSF’s, Freddie Mercury’s. These were done OYO. At the “I don’t mind” part, YHC would call for a plank hold. At the “Take…take me home!” part, YHC would call for a chill cut plank. It worked perfectly!
Announcements: Brute CSAUP, Breach 9-11 Heroes Run.
T-Claps (Recognition): These PAX…playing along with my shenanigans.
Prayer: Pikachu M and new job possibility, the men, women, victims of Afghanistan. Cancun took us out!
FNGs: Nope
Warm Up:
Lap around the parking lot
Bounce
Foot Trace
Good mornings
Fazio Arm Circle
The Workout:
We were building a flow. Each Set was done for each arm
5 Rows
1 Row
5 Swings
1 Row
1 Swing
5 Cleans
1 Row
1 Swing
1 Clean
5 Thrusters
1 Row
1 Swing
1 Clean
1 Thruster
5 Lunge
1 Row
1 Swing
1 Clean
1 Thruster
1 Lunge
5 Press
1 Row
1 Swing
1 Clean
1 Thruster
1 Lunge
1 Press
5 Side Bends with 1 Press
We then built down the flow. We did 10 reps each side. So one rep looked like the following
1 Row
1 Swing
1 Clean
1 Thruster
1 Lunge
1 Press
1 Side Bend
1 Side Press
1 UnSide Bend
1 Press
1 Stand up from Lunge
1 Thruster
1 Clean
1 Swing
1 Row
3 Rounds of the following:
10 Lawnmower rows
10 Bobbity to Bobbity
Mary:
LBC
Feet and Legs straight up. Right Foot Left hand down. Switch
Homer to marge
Announcements:
T-Claps (Recognition):
Prayer: