TABATA SHOULDERS IT IS!

/in /QIC:
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FNGs: None

Warm Up: The bounce, spinal rotations, good mornings, SSH, arm circles, claps.

The Workout:

Tabata 45 sec on:15 rest; At halfway mark switch to 2nd exercise.

ROUND ONE : 4X4 MINUTES
KB CURLS/TRICEPS
HALOS/FIGURE EIGHTS
SHOULDER PRESS R/L
SWINGS
REPEAT

Short lap around parking lot

ROUND TWO: 3X4 MINUTES
WONDER BRA/GOBLET SQUAT
RENIGADE ROW R/L
KB SNATCH R/L
MERKIN ON THE BELL R/L
REPEAT

Mary: Around the circle abs – LBC, Australian Snow Angels, Box Cutters, Pickle Pounders, a few broga stretches. 

Announcements: Sign up to Q this summer! 

T-Claps (Recognition): None

Prayer: Clunker’s in-law moving to assisted living; Dahmer’s friend who lost his job – really struggling; Dauber’s mom full recovery back injury.  Rest from your work this weekend men!  Love your friends and family well! 

You Chose Poorly

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11 HIM swung some bells today. YHC brought back some ska hits to keep the tempo moving us. It was a moist one. Some PAX may have chose poorly for a bell to travel with but they pushed through the pain.

WU’s
Good mornings
SSHs
Willie Mayes Hayes
Carolina Dry Docks (slow IC)

12 exercises 3 rds each (15, 12, 10 reps)
3 groups

1 – goblet squat
2 – swings IC
3 – single arm chest press (R arm)
4 – single arm chest press (L arm)
Mosey to playground with traveling curls
5 – bent over rows R
6 – bent over rows L
7 – lunge pulse bell w touch knee R
8 – lunge pulse bell w touch knee L
Mosey to shelter with traveling tris
9 – halos rotate directions (L&R count 1)
10 – pull through merkins (both sides 1)
11 – cross body snatch R
12 – cross body snatch L
Mosey to courts with John Cusaks.

Join Cletus for Mary
Mary almost didn’t happen as Forceps started name-a-rama with 5 mins left. Once that was over YHC saw we had almost 3 mins left.
American Hammers x22
LSF x22
50 sec chillcut plank hood for Forceps respect bday Q

Announcements on slack
Prayers – BS church member lost life to pneumonia mid 30’s lady named Brenae. Forceps lost co-worker to kidney failure. Cousin IT spoke of one but cannot remember.

Nice job today men!
BS Out

Last Day 75Hard

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FNGs: None

Warm Up: Bounce, Good morning, Arm Circles/Seal Clap/Overhead Clap, Spinal Rotations

The Workout:

Walked through each compound Kettlebell exercise then two rounds Tabata, 45 seconds on; 15 second rest

  1. Deadlift, Clean, Curl, repeat
  2. Reverse Lunge, Single Arm Press, switch legs half way
  3. Rows 2x each arm, repeat
  4. On your back. KB 45 degree. Alternating Leg extensions. Half way mark switch to Leg Thrusters holding on the bell at top of your head.
  5. 3x KB Swing, 2x Goblet Squat, repeat
  6. Single arm Squat Thrust; switch arms half way.
  7. On your back. Pullover x2, Skull Crusher x3, repeat
  8. Merkin on the Bell, alternate each rep
  9. Renegade Row with Pass Thru, alternate each rep
  10. Ground Pounder

Finisher

5 Rounds OYO: KB Swing – Single Arm Snatch – 50 meter run and back. 25-20-15-10-5 – total 75 reps

Mary: None (Q lost track of time). 

Announcements: Road Clean Up in FV tomorrow.  See 3rd F. April 5th Possum Trot workout and breakfast. 

T-Claps (Recognition): All those who completed 75 Hard. 

Prayer: Sombrero’s 18 month old son possibly needs surgery, Best in Show’s mother-in-law’s battle with cancer. PAX who are ill and dealing with injuries.

VQ Tabata at Crazy Ivan

/in /QIC:
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FNGs:None

Warm Up:Sir Fazio, Good Morning, Imperial Walkers

The Workout:Tabata 40 Second AMRAP with 20 second Recover for 5 exercise
Completed 5 Sets with a 3 min Cardio in between

Mary:Homer to Marge, Pickle Pounder, Box Cutters, LBC’s, Freddy Mercs closing with Downward dog and Cat/Cow.  Along the way we listened to some System of a Down, EPIC, Rage against the machine, Green Day, Danzig and Pantera to name a few.

Announcements: None

T-Claps (Recognition):None

Prayer: Yogurt and SoftServe

 

0.0 miles

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A PAX of 10 slowly arrived during the wet morning for Crazy Ivan. We headed under the intimate shelter at the amphitheater for a cozy and somewhat dry workout with our bells. Absolutely NO running which meant no time for recovers. This lead to a ton of reps.

Warm ups:
Front bend stretch
GMs
Sir fozios
Windmills

Main Event:
Single arm Swings x15 each arm
Rows x15 each arm
Rainbow lunges x15 each leg
Suitcases x15 each side
Rinse and repeat x10 this rd

Shoulder raises to eye level
Curls
Goblet squats
Triceps
2 rds x15 & x10

Single arm snatchs x15 each side
Side bends x15 IC each side
Pull through merkins x15
Halos x15 each direction
R&R x10 this rd

Mary:
Cookie pouch x10
KB LBC’s x20 IC
LSF x20 IC
Stretching/Broga

Prayers for injured PAX (Fanny Pack and others), PAX struggling to get back out, F3 as a whole.

Been a long time since leading the bells. It makes you push a lot harder and I’m sure I’ll feel it later. Sign up to Q if you plan to workout there on Fridays. Appreciate the opportunity to lead men!

BS out!

Reduce Belly Fat

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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. 

Turkish Delight

/in /QIC:
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I bet you didn’t know that Turkish get-ups are my favorite exercise.  Well, if you showed up this morning to Crazy Ivan you do now.  Being Friday the 13th the number 13 showed up a lot in today’s workout as did some quality metal in the form of Opeth’s 2001 masterpiece Blackwater Park.  PAX were showing up right up until the buzzer and when we got started we were 14 strong.  We finished with 16 as two brothers from Cletus joined us for Mary and COT.

FNGs:

None today

Warm Up:

SSH x26 IC

Windmills x10 IC

Daisy Pickerx x10 IC

Sir Fazio Arm Circles x10 IC

Trunk Twists x10 IC

Squat hold with bell while each PAX did a 5 count around the circle.

The Workout:

Everyone partnered up and congregated at the end of the parking lot where instructions were given.  Partner 1 would stay put and do AMRAP Turkish Get-ups while partner 2 did an thing.  When partner 2 returned they would switch.

The things they did were:

Mosey with bell to middle of parking lot and do 13 curls.  Continue on to the other side of the lot and do 13 more curls before returning.

Go to field behind lot and do 13 kettlebell swings.  On #13 they threw it as far as possible and then bear crawled to the bell.  Upon retrieving it, lunge walk back while alternating twisting with the bell from hip to hip.

Mosey with bell to middle of parking lot and do 13 triceps extensions.  Continue to the other side of the lot and do 13 more before returning.

Crab walk with bell in belly to the half way point of the parking lot.

Do the same thing as curls and tris but with snatches

 

I really thought we’d have time to repeat but maybe that was a bit ambitious.  Also, group one was super slow.  I don’t think they liked their partners.  After one cycle we were down to only 5 minutes left so we wrapped up and headed to….

Mary:

Midget  love handles x13 IC each side

LBC x13 IC

American Hammers x16 IC

Announcements:

Painting in Garner today with Breach

2nd F lunch at Osha today

T-Claps (Recognition):

All of F3 Nation for showing up and raising over $65,000 for Cardinal from F3 Knoxville’s family

Prayer:

Cardinal from F3 Knoxville.  Breach is working to identify the closes AEDs for each of our AOs.  The Hunt center has one.  Know how to do CPR, it’s helped save lives locally in JoCo.

Sick and injured PAX

 

 

Always an honor to lead.  Thank you, men.

 

010000

Carrying the Suitcase

/in /QIC:
PAX: ,

FNGs: none. seemed like ol’ times, just missing Nemo.  Thank you so much for joining me Dawg in the freezing cold on the tundra at Womble.
Warm Up: ssh, IW, good am, static stretch, mosey to bathroom to adjust gross weight
The Workout:  50lb dumbbell in play. Single arm carry half distance of parking lot; switch hands come back.  While this is being done, essentially a time keeper, other pax executed max amount of swings, rut rows and curls for girls. Suitcase was very challenging for YHC after multiple attempts. Switched to farmers carry with two kettelbells.  Multiple KB exercises (10c) including figure 8, squats, tricep curls, bus drivers, slap bells, From our six, 6 inch press, nipplers, straight arm extension. R & R.  More core during Mary and yoga.
Mary:  American hammers, 5 burpees, H2M, marching, plank hold, and YOGA
Announcements:  Support HS 1/2 marathon
T-Claps (Recognition):  All those who stepped up and helped out with Q and showing up during RESPECT WEEK
Prayer: Pax illness, unspoken. YHC took us out.

‘Honored to lead. – Dauber

Fear the Pumpkin

/in /QIC:
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FNGs: None

Warm Up: The bounce, spinal rotations, arm circles, good mornings, WMH

The Workout:

Circuit 1: 10 count in cadence, rotate to your left after each exercise.  2 large pumpkins thrown in the mix with KBs. 2 rounds: Curls, Triceps, Rows, Shoulder Press, Goblet Squat

Circuit 2: Learned each exercise together.  Did 4-6 count each, then 10 minute tabata. 45 seconds on; 15 sec rest;

  1. KB Pistol Rows 3x and stand
  2. KB Around the world, catch the bell shoulder height, then reverse lunge
  3. KB 3x swings 2x squat
  4. KB 3x core twist then one curl (from knees)
  5. KB 2x overhead triceps recover in the front (from knees) 
  6. KB Pullover alternating knee raises right then left leg (on your back)
  7. KB 2x single arm overhead press then forward lunge (Right)
  8. KB repeat on the Left
  9. Chillcut plank position march over the bell  
  10. Push up on the bell. 2x each side and switch 

Circuit 3: OYO Squat press, swings and then sprint 50m and back (Reps 25,20,15,10,5); those who finished first took a mosey. 

Mary: Some stretches

Announcements: Sign up to help with HollyFest

Prayer: Lots of silent requests. 

Foxtrot Uniform Ian – Crazy Ivan was Insane

/in /QIC:
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FNGs:none
Warm Up: Farmer carry kettlebells to amphitheater and then to shelter.  SSH, sir Fazios, OH claps, Seal claps, Frankensteins
The Workout:  15-14-13….1 KB swings with different 10 count/in cadence exercises using the KB.  Exercises included:  goblet squat, curls for girls, overhead press, midget love handles, upright rows, bus drivers, rut rows, lawnmowers, thrust, rack & push, ground pounders….up and over picnic tables (not a good idea); BTTW 10c, 15c, 20c; people’s chair too
Mary:  yoga and stretching
Announcements:  Storm preparation
T-Claps (Recognition):  Fram for EC in this horrible weather
Prayer:  FL…discussed and reflected on our week; how was it?  How can we improve?

Honored to lead.  -Dauber