4 PAX came out to Kenny’s Grave. We took a field trip that an old school HIM (Yosef) once took me to. The hill at Parker Pointe pool was great for killing the legs.
Mosey
Warm up on the way to hill
Good mornings
SSH
Mtn climbers
Heartbreak 1, 2, 3’s
100 hand release merkins
200 groiners
300 squat jumps
Indian run back
Mary
Double triangle crunch
Pretzels
Out and ups
LBC’s
Great work PAX.
BS Out!
Friday February 3, 2023 – sorry forgot to post last week.
FNGs: None
Warm Up: Lap, SSH, Spinal Rotations, Good Morning
The Workout: I read this article on best Kettlebell exercises to reduce belly fat. Here is what I discovered. They also suggested sprints are good.
Partnered up, 100 of each combined KB Squat, Deadlifts, Press, Rows, Lunges – 50 meter sprint and mosey back as timer for each partner.
To address our “moobs” we did “Bring Sally Up” 3:30 challenge push-ups.
Mary: Rotated ab exercises
Announcements: None
T-Claps (Recognition): None
Prayer: 16-bit’s M and daughter’s health, Fram’s work, my M looking for part-time work and her grad work this semester.
Lots of sets with a big rock and two little rocks for a great workout of our arms, shoulders, back, and legs. Great work PAX!
FNGs: none
Warm Up: SSH, Daisy Pickers, Imperial Walkers, Sure Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: We left the workout in the hands of fate today. The way it worked is we moseyed a few yards and rolled the exercise die. Repeat. Lunges, merkins, frog jumps, crunches, side straddle hops, planks and wall sits. Oh, and 20 burpees.
Mary: Popcorn Mary, finished with some yoga.
Announcements: Consider a CPR class if you haven’t taken one.
Prayer: Wild Turkey’s friend passed away this past weekend. Prayers for his friend’s family and loved ones.
FNGs: none
Warm Up: Immediately mosey to the shelter where dumbbells and a kettle bell had been stashed ahead of time. SSH, good mornings, imperial walkers. Yogurt appeared from the shadows halfway through the good mornings and jumped straight in like a boss.
The Workout: 4 rounds of exercises, each round consisting of 6 1-minute sets with no built in recovery time except for one minute between each round. Finish the set before the minute is up and you get to recover until the next set. During each round, PAX rotate one by one into a special AMRAP activity for one of the 1-minute sets.
Round 1- 5 mountain climbers, 10 overhead claps, 15 squats. Special activity- curls.
Round 2- 5 burpees, 10 side step imperial walkers. Special activity- kettlebell swings.
Round 3- 5 star jumps, 10 seal claps, 15 merkins. Special activity- rut rows.
Round 4- 10 breakdancers, 15 dips. Special activity- overhead press.
Additional activities- wall sits, reward burpees for Yogurt’s fashionably late entrance.
Mary: LBCs, low slow flutter, plank hold, lower body stretches.
Announcements: Check out the 3-alarm run on Tuesday nights!
T-Claps (Recognition): none
Prayer: Injured and sick
FNGs: none
Warm Up: warm-o-ramma
The Workout: Round of Dora 1-2-3 (merkins, big boy situps, squats) and the wheel of misfortune (center timer of burpees or ssh and rotating exercise stations around the center)
Mary: 2 min off light stretching, we did enough sit ups for the week
Announcements: 2F lunch on Friday
T-Claps (Recognition): anyone that came away wetter than they started
Prayer: Finkle’s daughter’s health and job opportunities. Gamecocks son health and work praise.
On the ride to Purple Cobra – Huey Lewis & The News’: Heart And Soul was on the 📻
As I pulled into the parking lot I saw a few PAX forming up so naturally I had to roll the windows down to jam out and 🔥 up my fellow HIM’s
Walking toward everyone it hit me -what a strong message to share for todays workout. Our heart and souls are separate entities co-existing in our 1 and only fleshy suite as I call it. It’s a constant battle and it’s a give take realtionship. Balance is 🔑
Warm Up:
warm up – good mornings | hillbillies & imperial walkers | Sir Fazio 💪🏼 ⭕’s | Mtn climbers & plank jacks
The Workout:
Moseyed over and grabbed 2 🪨 ‘s – | 3 rounds (x5): goblet squats | 🪨 hops to reverse bear crawls | should press | 4 count run in place to a squat jump
Moseyed to the coupon ‘s
coupon hops | Q Sack carry | WW II’s w/ feet in coupon | Farmers carry back and finished with curls for the girls
Abe showed up for COT
Mary: 🍿
Prayer: U.T.I.’s mother in law | unspoken | 1st Responders and our Military Men & Women
FNGs: Nope
Warm Up: SSH x20 IC, Sir Fazio Arm Circles F/R x10 IC, Seal Claps x 1o IC, Overhead Claps x10 IC, Moroccan Night Clubs x10 IC, Samson Hold until YHC called time, Michael Phelps, Hillbillies x15 IC
Mosey to the rock pile
The Workout:
THANG 1:
YHC instructed PAX to grab a medim to large rock at the pile. We cusacked 2/3 of the way over, then went to regular and ran the rest until we stopped at the back of the library.
PAX split up into pairs, one team of 3. We completed a DORA consisting of 100 uneven merkins 50/50, 200 goblet squats with rock, 300 LBC with rock. Partner 1 did exercises while Partner 2 ran around the rear parking lot of the library, switch, continue until done.
THANG 2:
Once done with DORA, we circled up for rock work consisting of curls for the girls x20 IC, Overhead Press x20 IC, Ruh Rohs x20 IC, Skullcrushers x20 IC, Wonderbras x20 IC.
PAX cusacked rocks back to the pile.
THANG 3:
We completed people’s chair x10 each PAX, chillcut plank hold x10 each PAX.
Back to the flag for Mary.
Mary: Popcorn Mary consisting of low slow flutter, freddie mercury, dying cockroach, heel taps, WW2, pickle pounders, homer to marge, side planks, Peter Parkers.
Announcements: None
T-Claps (Recognition): All PAX for pushing through and starting their Monday off right.
Prayer: Pumpkin Spice M looking for internship/part time work – progress here; Stickers M’s grandmother, turning 101, but having to switch care facilities while they do renovations to old one; YHC’s friend who got hurt lifting heavy in O2 fitness this weekend, had to leave in an ambulance, ab and groin pulls/tears.
YHC took us out.
FNGs: none
Warm Up: normal warm o rama
The Workout: https://onthegomap.com/s/mgj3t8l2
Mary: light stretching
Announcements: none
T-Claps (Recognition): Ham for adding an extra mile to finish together.
Prayer: injured PAX, being better husbands
YHC on back to back Comeback Q’s took to the famous grounds of Disney with 8 other good dudes and a precious pup (Poopeater 2.0). Figured I’d try something different over on the half pipe…I’d say 75% effective, the gound was very muddy, mushy, and soft. We’ll keep working on it.
EC: The one and only Nemo!
FNGs: Welcome Komatsu! (works for Caterpillar and we already got John Deere and Kubota))
Warm Up: Good Mornings, Sir Fazio’s, Moroccan Night Club, Imperial Walkers, Hillbillies, Frankenstein.
The Workout: Short mosy over to the half pipe hills for a sideways up and down merkin side crawl (crawl sideways, with each movement ends in a merkin). Again, ground mushy…mixed results.
Blocks: 25 Tricep Press, 25 Curls for the Girls. We started making out way to the Abyss, blocks in hand. We traveled about 50 meters of each (Cusack, Murder Bunny Hops, Grave Digger Walks, Regular). We needed 2 rounds of this to get to the Abyss.
Abyss: 1 trip up and down. At the top, 50 Chest Presses. 2 Trips up and down. At the top, 25 triceps/25 Curls for the Girls. 3 trips up and down. At the top, 25 Rut Rows, 25 LBD’s (Little Baby Dips), 25 Shoulder Press.
Travel Back: We once again traveled back to the beginning with various intervals of Cusack, Murder Bunny Hops, Grave Digger Walks, and Regular.
Mary: 10 Nice Good Mornings!
Announcements: Reach out to guys who struggle. YHC shared at COT that it can make a fellow PAX’s day when someone reaches out. It certainly has impacted me tremendously as I’ve been slow to return from a long IR. There are guys who deal with mental health stuff and find themselves in ruts, let’s help each other out of those ruts. You can do more than you think. Great time to bring this up with an FNG today! We are more than a workout. We are a fellowship and friendship…and we also embrace the suck and push each other!
T-Claps (Recognition): Welcome Komatsu…you made it through your first F3 workout!
Prayer: YHC continued progress. Pumpkin Spice M looking for part-time work as she finishes Graduate School. Bobby Boucher’s M got a new job starting…good stuff! SoftServe took us out.