Things got done and so did this backblast!

/in /QIC:
PAX: , , , , , , , , ,

FNGs: nope

Warm Up: Good Mornings, Bounce, neck rotations, spinal rotations, foot traces, hinge stretch, windmill. Finish with a lap around the block to get the HR up.

The Workout: Find a partner with a similar sized bell! Partner 1 would either run the stairs or farmer carry their bell to the end of the deck and back. This differed between the 9 exercises below. 3 times we would pause the exercises and partner 1 takes the stairs while partner 2 farmer carries both bells and then we switch and repeat.

Exercises –

  • clean and press (stairs)
  • swings (farmers carry)
  • single leg dead lift (stairs)
  • ballistic row (stairs)
  • off set pushup (farmers carry)
  • Midge cookie pouch (stairs)
  • nipplers (stairs)
  • goblet squat (farmers carry)
  • floor press (stairs)

    • Mary: American Hammer ICx10, Homer to Marge IC x 20, Low Slow Flutter IC x 20. All were done with bell.

    Announcements: Picnic (see slack)

    T-Claps (Recognition):

    Prayer: Laettner, Jeff, Heidi

    Crazy Ivan 5/14/21

    /in /QIC:
    PAX: , , , , , , , , , , ,

    FNGs: none
    Warm Up: GM, Fozzy Arms, SSH, windmill, Spinal rotation, Imperial Walker
    The Workout: 4 rounds, 45 sec work, 15 sec rest. 8 bell exercises.  Rows, tricep extension, figure 8, plank row, curls, KB swings, midget cookie, ground pounder.

    Mary: popcorn
    Announcements: bed build June 12

    Prayer: military and first responders

    Emeril’s Rest Day

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    While Emeril took the day off in order to burst into the May challenge, 7 PAX got stronger swinging a kettle bell.

    FNGs: None
    Warm Up: Jog around the parking garage (high knees, butt kicks and side shuffle), good morning x10, sir fozio arm circles x10 forward and backwards, seal clap x10, overhead clap x10, daisy pickers x10
    The Workout:

    On my count: KB Curlsx5, KB Tricepsx5, Halosx5, Figure Eight x5, Shoulder Press x5, Swing High Pull x5

    TABATA 45 sec on; 15 sec off 

    Switch exercise at halfway (23 sec) mark

    ROUND ONE : 4X4 MINUTES

    KB CURLS/TRICEPS

    HALOS/FIGURE EIGHTS

    SHOULDER PRESS R/L

    SWING HIGH PULL R/L

    REPEAT

    On my count: Wonder Bra x5, Goblet Squat x5, Renigade Row x3, KB Swing x5, Snatch x3, Merkin on Bell x5

    ROUND TWO: 4X4 MINUTES

    WONDER BRA/GOBLET SQUAT

    RENIGADE ROW R/L

    KB SWING/SNATCH ALTERNATE

    MERKIN ON THE BELL R/L

    REPEAT

    Mary: Good Morning x10
    Announcements: See slack; May Challenge
    T-Claps (Recognition): None
    Prayer: Praise Motor Boatin’ coming out when he’s not a morning person.  16-bit’s ankle is healing well.

    The Dawgpound has the Fastest Feet in South Wake

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    Crazy Ivan Backblast

    FNGs: none
    Warm Up: SSH x 20, Hillbillies x 10, Imperial walkers x10, Daisy Pickers x 10, sir fascio arm circles x10
    The Workout:  Group Exercise while 2 pax run a lap around the parking deck and then run the agility ladder. The Dawgpound showed us how fast the ladder can be done.
    Mary: no time
    Announcements:  Sleep in Heavenly Peace Event 4-24   8-11 am
    T-Claps (Recognition):
    Prayer: Prayers to be better fathers, husbands & sons. Prayers for our children as they start to return to normal

    We did recover

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    PAX: , , , , ,

    6 PAX dodged the lightning to make it to an upper body, abs and stretching workout to propel them into the weekend. PAX did a great job recalling the mission of F3 and our core values. Being only my second Q I did remember to “recover” this time after most exercises. Thanks men for the opportunity to lead.

    FNGs: None
    Warm Up: The bounce, foot trace, sir fozio arm circles, overhead clap, seal clap, side straddle hop
    The Workout: 3 rounds tabata 45 seconds on; 15 sec rest.
    First cycle 1. Shoulder Press 2. KB Swings 3. Squat curls 4. KB Snatch
    Second Cycle 1. Shoulder Tap 2. Renegade Rows 3. Push-up on the bell 4. Push-up w Renegade Row
    Mary: Abs 6 inches, low slow flutter, box cutters, American hammer, midget cookie pouches.
    Stretches: Table top – cat/cow and alternating arm and leg kicks; Downward Dog – runners pose & pigeon
    Announcements: See Slack
    T-Claps (Recognition): None
    Prayer: Pot’s mother in law had a stroke yesterday; Bobby B’s neighbor’s heart condition; mental health, hope & optimism, tension with in-laws and leading as men through conflict at home.

    No Quads Necessary

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    A request was made to go easy on the quads by a particular PAX during the EC run today. Apparently, the quads were heavily targeted on Tuesday and full recovery had just not taken place. While the request was taken under advisement, it was certainly not fully honored. YHC only omitted one exercise and replaced it with a non-quad move. With kettlebells, you would eliminate snatches, swings, squats, and similar moves if you don’t use the quads…so while that certain PAX became salty, we proceeded forward generally as planned. The Bat Cave was full of municipal vehicles, police cruisers, and the sounds of mostly the Dropkick Murphy’s during Crazy Ivan today. There was a fake storm that came through last night…

    FNG’s: no
    Warm Up: SSH x 30 IC, Sir Fazio Arm Circles x 7 IC (F/R), Good Mornings x 10 IC, Imperial Walkers x10 IC (wait…no hillbillies?), Overhead Claps x10 IC.
    The Workout: 4 Rounds of 6 Exercises. 1:15/0:15 Tabata style. Exercises were:

    Figure 8’s, Kettlebell Bear Crawl, Kettlebell Squats, Snatches, Midget Love Handles, Swings.

    Mary: 2o nice n slow Good Mornings IC.
    Announcements: Long Ass Run March 27th, check Slack. Apparently, CarPex is trying to work on form by having “Form Week” next week. A couple of our own, Pikachu and Dawgpound, will be guest Q’s down there. Pumpkin Spice on the VQ at Ground Pounder tomorrow.
    T-Claps (Recognition):
    Prayer: Motor Boatin’ with good health test results. YHC took us out.

    Crazy Ivan

    /in /QIC:
    PAX: , , , , , , ,

    The Workout: rotation of 7 bell exercises while taking turns (OnePAX at a time) 75 pound atlas ball carry 20 feet, five burpee’s, carry the ball back
    Mary: LBC, box cutters, “bring Sally up“ push-ups
    Announcements: ATT long ass run last Saturday of the month.
    Prayer: prayers for Docs child preparing for surgery this month. Prayers for the family and friends of pumpkin spice his friend who passed.

    Snatch is a favorite

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    A little uncertainty heading into the workout with the health of the Q’s shoulder. No injury, just sore after jabbing a needle into it. Apparently there was some interest in Yoga, but no one spoke up so we relocated some weight.

    FNGs: None
    Warm Up: Sir Fazio Arm Circles, Good mornings, SSH, Imperial Walkers, Hillbillies
    The Workout: Consisted of building on previous exercises and creating a flow.
    Tabata style: 45 on, 15 off for 9 minutes, alternating the exercise every minute.. 3 sets of 9 minute workout
    Set 1: Clean, Kettlebell Swing, Merkins
    Set 2: Clean & Press, Snatch, Jump Squats
    Set 3: Clean & Press & Lunge, Snatch & Squat, Burpees
    Mary: Stretching and finish with have a nice day
    Announcements: Long Ass Run, Bacon doing Goggins Challenge, Update to Freed to Lead (What’s your story)
    T-Claps (Recognition):
    Prayer: Docs Daughter, Norm’s daughter and family, A client of Dahmer. YHC took us out

    Wiggly can’t count in cadence or remember what exercise he called

    /in /QIC:

    FNGs:none
    Warm Up:SSH x 20 somewhat in cadence, daisy pickers x10, good mornings x 10, body rotation with thumbs up x10, sir fasio arm circles x10
    The Workout: Kettle bell exercises with timer 45 second exercise 15 second break x 2 rounds

    Round 1 cookie pouch sit ups, sumo squats and suitcases

    Round 2 wonderbra, tricep extensions and curls

    Round 3 snatches, side plank raises and bridge press

    Round 4 Lawn mower, halo and pushup with pull thru

    Round 5 suitcases, curls and cookie pouches

    Mary: plank row with kettlebell, 6″ hold with kettlebell, freddie mercury, WWII, american hammers,
    Announcements:
    T-Claps (Recognition):
    Prayer: pumpkin spices friend Mike passed away from covid, prayers for his family and friends

    Sorry 16 Bit

    /in /QIC:
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    It was raining so POTS came to visit. It is always nice seeing POTS. Also Peeping Tom came down from Carpex. They must not have a parking deck workout on Friday. I’m assuming he was avoiding the rain. Or maybe he likes being around us.

    EC: Emeril and Dawgpound for some Yoga
    FNGs: Nope not one
    Warm Up:

    You know you bounced with me.
    Foot trace
    Tootsie Roll
    Spinal Twist
    Bat Wing
    Fazio Arm Circles Forward/Backward
    Seal Claps
    Overhead Claps
    Randies — right after Bat Wing

    The Workout:

    We did a bit of exercises before the main event

    30 KB Swings
    5 Push Ups on Bell Each Arm
    5 Swings to High Pull
    5 KB windmills each arm
    10 Thrusters Each Arm

    We went into the main event a bit early. I had to much time at the end.

    The main event was the game Tabata format. This is 45 seconds work with 15 seconds of rest. You do three exercises. You do the same number of reps for each exercise. We started off with 4 reps. If you finish close to 30 seconds you add 2 reps for each exercise. If you finish after 45 seconds you remove two reps to each exercise. If the exercise is one arm or one leg then you split the reps between the left and right side.

    20 rounds of:
    Swing to High Pull
    Thrusters
    Kettle Bell Pushups

    I thought the three exercises went well together. Afterwards I was good and sweaty.

    Mary:

    We did a bunch of stretching to loosen the legs. Need to put the work in after a workout like that so you can function the next day.

    Announcements:

    Uhh I don’t remember.

    T-Claps (Recognition):
    Prayer:

    Sorry I don’t remember