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Popeye’s Amateur Hour at Crazy Ivan

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FNGs: None

Warm Up:

  1. Side Straddle Hop
  2. Squats
  3. Good Morning
  4. Sir Fozio Arm Circles.
  5. Lunges with Torso Twist

The Workout:

Perform the circuit below for 3 rounds, with 45 seconds of work per exercise, 15 seconds of rest, and 1 minute of rest between rounds. Alternate arms or sides as needed. Adjust weight for proper form and intensity.

Lower Body Focus

  1. Kettlebell Goblet Squat
    • Hold the kettlebell at chest height, squat low, and engage quads and glutes.
  2. Kettlebell Deadlift
    • Focus on hamstrings and glutes with a flat back.
  3. Kettlebell Reverse Lunge
    • Place one foot on a low surface behind you, holding the kettlebell at your chest or in one hand.

Upper Body Focus

  1. Kettlebell Clean and Press (Alternating)
    • Clean the kettlebell to your shoulder, then press overhead.
  2. Kettlebell Bent-Over Rows (Alternating)
    • Hinge at the hips and row the kettlebell to your torso, alternating sides.
  3. Kettlebell Halo
    • Circle the kettlebell around your head, keeping your core tight.

Full-Body/Cardio Focus

  1. Kettlebell Swings
    • Use explosive hip movement to swing the kettlebell to shoulder height.
  2. Kettlebell Lateral Lunge with Pass-Through
    • Step out to the side and pass the kettlebell under your leg. Alternate sides.
  3. Kettlebell Ground Pounder
    • Combine a squat with an overhead press for a powerful full-body movement.

Core Focus

  1. Kettlebell American Hammers
    • Sit and twist side to side with the kettlebell. Lift feet for an extra challenge.
  2. Kettlebell Plank Drag
    • In a plank position, drag the kettlebell from side to side under your torso.

Announcements: Vote for Best In Show’s dog – Link in SLACK

Prayer: Continued healing for Best In Show

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A Frozen Pyramid of Ice and Pain

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On the coldest day of the year, these PAX worked their arms and legs to build a pyramid of ice and pain with coupons found in the drainage ditch.

No FNGs

Warm Up: Run 1 lap + Mt. Climbers, Sir Fazio Arm Circles, Good Mornings, Imperial Walkers, Elephant Walk

The Workout:

10 Curls-for-the-Girls, 10 Tris-for-the-Guys, 10 Lunges, 10 Squats, run 1 lap

20 Curls-for-the-Girls, 20 Tris-for-the-Guys, 20 Lunges, 20 Squats, run 2 lap

30 Curls-for-the-Girls, 30 Tris-for-the-Guys, 30 Lunges, 30 Squats, run 3 lap

20 Curls-for-the-Girls, 20 Tris-for-the-Guys, 20 Lunges, 20 Squats, run 2 lap

10 Curls-for-the-Girls, 10 Tris-for-the-Guys, 10 Lunges, 10 Squats, run 1 lap

Mary: Low Slow Flutters (@Yogurt -style), Hello Dollies, Reverse LBCs, LBC, WWIs, Pickle Pounders, Side Plank hold (left then right)

Prayer: H1N1’s shoulder surgery

Best Crazy Ivan of 2025 so far

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FNGs: None

Warm Up: SSH, GM, Arm Circles, Take a lap. 

The Workout: Tabata 25 seconds on; 10 sec rest; 3 rounds with a lap in between: KB Swings, Deadlift, Squat w curl, Cleans (R, then L), Snatch (R, then L), Alternating Merkin on the Bell, Renegade Row with pass thru.

Mary: One round 25 sec; 10 sec rest KB Figure 8s, Around the World, Midget Love Handles & Halos. 

T-Claps (Recognition): @sardine using 2 bells for the majority of the workout. 

Prayer: My M & 2 daughters’ travel to Thailand, Cancun’s M starting new job, for PAX recovering from illness, injury and surgeries. 

Simple but effective

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FNGs: Warm Up: some good mornings, Fabio arm circles, Frankensteins, windmills,

The Workout: two lunges and 8 count squat pulse for 30 yards followed by lap around circle. 4 count bear crawl, 2 pushups and burpee for 30 yards followed by lap around circle. Rinse and repeat after 40 count SSH to honor the 40 Gold medals from Us Olympians. Did some stretching in the tennis court followed by Mary.

Mary: 40 count LBC, 40 count homer to Marge, 40 count reverse LBC and 1 minute chill cut with knee taps.
Announcements: even the odds last week of August followed by Pax Challenge in Sept. at Sheepdog.

Prayer: patience and support for families and pray for health issues.

 

Crazy Ivan Birthday Bash

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FNGs:  None

T-Claps: Flip Phone and Gump (5 workouts)

Warm-up:  SSH, Good AM, etc

Workout:  See binky ; Very little rest  HIIT

COT:  Family members who are ill; PAX looking for work.  YHC took us out.

Honored to lead on my 56th birthday.  Apologies for the commercials while listening to Pandora.

 

Simply effective

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FNGs: Warm Up: a short Jog, side straddle hops, windmill, daisy pickers, Willie mays hays, Fabio arm circles and overhead claps.

The Workout: grabbed some rocks and 7 paxs did exercises while three did three varying distance out and backs doing 2,4, and 6 burpees at each marker. Second round consists of star jumps at the markers.

in place of pull ups we did 20IC wall taps from plank, and 20IC peoples chair.
Mary: 20IC LBC, Hello Dollys, LSF, Heal taps, and Pickle Pounders.

Announcements: Even the odds Friday at Sheep Dog, f3 picnic T-Claps (Recognition): Prayer: Rubixs dad going through Chemo

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Stonehenge

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FNGs: None

Warm Up:

Enforced the standard (Mission Statement & Core Principals) with 10 Pay the man burpees

SSH (IC) – 10 reg & 10 Double time

Imperial Walkers (IC) – 10

Hillbillies (IC) – 10

Goodmorning (IC) – 10

Willie Mays Hayes (IC) – 10

Mosie to the Rock Pile

The Workout:

Select a medium to large rock, the goal of the workout is controlled reps with the intention of failure. 

John Cusack back to the location

3 sets for every workout 1st Set 15-20 Reps, 2nd Set 10-12, 3rd Set 6-8 reps.  Then 15 Goblet squats in between each exercise group.  

Exercises: (Making sure to Squat Hold or V to pick up the six.)

Ground Pounder

Rutrows

Chest Press

Shoulder Press

Curls for the Girls

WWIV (WWIII with Lat Pull) – Sets were modified to 12/8/6

John Cusack back to return the Rock

Mosie back

Mary:

Boat Canoes

Outlaws

JLo’s

WWII

Announcements: Manion WOD 5/3/24 @Cletus see slack to sign up

T-Claps (Recognition): None

Prayer: @abacus the OG M is traveling, prayers for safe travels and help to hold down the fort while she is gone successfully.

Q School: Session 2

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12 PAX came out to Cletus for some edumucation. Here’s what happened.

Discussion:
Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.

3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?

Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.

Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.

Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q

Be ready for CoT with announcements and prayer requests/praises

Thang 1: Dora  – 50 pull ups, 100 Bobby Hurleys, 150 shoulder taps with lunge walk timer
Mary
WWI’s
Pretzels
Heels to Heaven
Windshield wipers

Thanks for coming out men!
BS out

Prison Yard 7 X 4

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7 PAx took to the yard for an all-body weight Tabata-style workout.

Fram, Banana Seat, Flip Phone, Sunshine, Stove Pipe, and Abacus the OG. Breach was on the Q.

Warmup,

A short mosey around the parking with some stops to enjoy 22 counts of Frkesteins, Side Straddle Hops, Calf Raises and Peoples Chair Seal Claps

Workout

7 exercises x 4 Rounds. Each exercise was for 60 seconds with 20 sec of rest repeated 4 times.

Burpees

Prisoner Squats

Apollo Ohons (Skaters)

Reverse Lunges

Mountain Climbers

Low Slow Flutter

Peter Parkers

Ended with 2 mins of stretching

 

Announcements:

Road clean up project this Sat with the Travis Manion Foundation at 9 am.

Prayers:

Banana Seats neighbors, lost loved ones recently.

COT

HIIT circuit at Prison Yard

/in /QIC:
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7 PAX showed up to the Yard for a circuit beatdown.

Quick warm up
SSH
Arm circles
Imperial squat walkers

Groups of 2
3 stations – 2:15 on 0:45 off, 4 rds at each
Total time at each station then rotate is 12 mins

1. Ladder burpee increase – 1 burpee, ladder, 2 burpees, ladder, 3, L, 4, L, 5 (change ladder movement each rd)
2. 150 single under jump rope, 30 merkins
3. TRX bands and a kB – 4 exercises (curls, tris, deep squats, knee tucks)

No time for Mary