-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:
Spine rotations, good mornings, Frankenstein kicks, sir fazio arm circles, daisy pickers
The Workout:
Mosey to rock pile and grab a medium size rock. PAX did exercises at each end of the parking lot with exercises on each end. We cusacked our rock across the parking lot and bear crawl pushed it back.
Exercises by rock pile:
Curls, overhead press, bus drivers, rut row
Exercises at other end of lot:
Squat, lunge, single leg dead lift
3 rounds were done and moseyed back to tennis courts.
Plank hold on back court line. Plank shuffle to left until Q called it. 1 merkin. Shuffle right, 2 merkins going up to 5 merkins. Mid-way the 2 pups got into a little scuffle, which was a nice break.
Mary:
LBCs, American hammers, and a few others
Announcements: See social media
T-Claps (Recognition):
HaxMat for lots of posting lately.
Prayer:
Unspoken, YHC took us out.
YHC pre-blasted a no running option for those not hitting R4TJ. We stayed on the tennis courts for the entire workout.
EC: Dahmer, Warbucks
FNGs: Nope
Warm Up: Walk to tennis courts for ssh, merkins, squats sir fazio arm circles
The Workout:
BTTW Bear crawl tunnels.
We held BTTW on the fence, pax bear crawled through the “tunnel” to the front, then next pax went. We did this until failure.
Tiny 11’s:
Lunge walk to other the baseline
10 squats, Reverse lunge back to start, 1 WWII
This continued in normal 11’s fashion until 1 squat and 10 WWIIs were done.
Bear Crawl Ring of Fire – PAX crawled in a circle until Q called it. Each pax does 10 merkins in succession while remaining pax hold plank. After this, we crawled in a circle until Q called it and each PAX did 5 merkins while PAX held chill cut plank
Mary:
Rosalita, Homer2marge – hold in up position for 1-3 count, down on 4 (thanks Dahmer)
Flower by Moby – Squats on down and hold then back up on the ups
Thunderstruck – SSH w/ burpee each time you hear “Thunder”
Announcements:
Derek Davis 5k and HSHM coming up. Check Slack/FB
T-Claps (Recognition):
Hardy is a beast, Swisher Sweets for signing up for HSHM
Prayer:
FloJo’s brother with prostectemy for good results, FloJo’s wife has a job!, death in Swisher Sweet’s family, Cancun’s wife with potential job opportunity, Hardy for his trip to Vegas for Ninja completion.
YHC took us out.
FNGs: None
Warm Up: EC- YHC, Dahmer, Cancun, Yogurt, Swisher Sweets for a 2 mile EC. Also, Java & Warbucks on their bikes. Nice work & the guys pushed me to the 2 mile PR 9:18 pace.
SSH (20), Frankensteins (10), Good mornings (15) & Willie Mays Hays (10).
The Workout: I decided not to over plan & not print out a sheet. This was a good idea & I didn’t think too much about it. It was time to dive in & focus on my weak points.
Indian run over to the dreaded hill towards Bass Lake/Greenway.
We paired up in twos. 5 rounds of hill sprints (what a rush).
Indian run back to the rock pile. Curls for the girls (20 X 2), tri-cep ext (20 X 2), Ruh Rohs (20 X 1), Bus drivers (20 X 1), shoulder press (20 X 2) & shoulder raises (20 X 1).
Pavilion area- Erkins (20 X 1), Derkins (20 X 1), Dips (20 X 1).
Mary: Call arounds at the tennis court. Cancun got us at the end!
Announcements: Run with 3-Alarm (Davis) every Tuesday at 6pm. Lookout for Yogurt’s posts.
My message at the end was “Let this be your outlet”. Tomorrow it will make one year that my family & I have been in HS. Prior, I did not have an outlet, was stressed out, angry & bitter. I would take things out verbally at times on my family. F3 has changed my life in so many ways. Thank you Pax for your friendship! It was an honor to lead this morning!
T-Claps (Recognition): Pumpkin Spice for not backing down & focusing on his weak points too. Boss Hog, Cyclops & Fireball for pushing through it.
Prayer: Cyclops wife, Shredder & many more for their mission trip to Mexico. My M & FIL on their trips home. Safe travels.
FNGs:
Not today!
Warm Up:
SSH x20
5x Burpees for Boss Hog being late
10x Good Mornings
5x Burpees for Kosher being late
10x Daisy Pickers
Bolt 45s
Sir Fazio Arm Circles, Seal Claps, Overhead claps
The Workout:
Mosey over to that hill
Bear crawl the hill
Mosey to the butcher’s mart parking lot for four corners – 5x star jumps, 10x merkins, 15x squats, 20x pickle pounders in cadence. Bear crawl the short lengths, jog the log ones. Repeato 3x times much to the chagrin of Slide Rule.
Regroup at the start and get introduced to the Devil Burpee by Slide Rule. Four corners with 5x devil burpees, 10x LBCs IC, 15x Homer to Marge, 20x Low Slow Flutter IC. Crab walk short lengths, jog long ones. Repeato 2x times.
Mosey back to the flag with a stop along the way for some Imperial Walkers.
At the flag we were treated to Roxanne – merkins on Roxanne, Plank Jacks on Red. Apparently the pax weren’t a fan of this song.
Mary:
Various mary exercises x20 IC, including an introduction to the Crab Cake and Breakdancer. A very questionable release of gas got the pax’s attention too.
Announcements:
Q Swap w/Carpex coming up
T-Claps (Recognition):
Boss Hog and Ricoh Suave for getting after it again
Prayer:
Unspoken