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Bulbasaur, the best starter

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The last of YHC’s Pokemon Q’s was here and the best was saved for last – Bulbasaur, the grass starter. This was also YHC’s favorite starter and warranted what turned out to be the hardest workout.
FNGs:

None today – would have been a good one to flex on but c’est la vie.
Warm Up:

SSH x10 IC

Hip hinge x10 standard and x10 w/each foot forward

Daisy Pickers x10 IC

Sir Fazio x10 IC forwards and backwards
The Workout:

Tabata style – 60s on, 15s off

We built up to some complex movements:

Clean

Jerk

Clean & Jerk

Repeat those three three times through

Burpee

Single Arm Swing

Snatch

Burpee Snatch

Repeat those four three times through

Inspired by Dawgpound’s link in 1st F and combined with YHC’s desire to break down complex movements, we then broke down the Turkish Getup.

First 1/3 of the movement (lying prone to arm underneath)

Second 1/3 of the movement (from arm underneath to leg folded underneath)

Third 1/3 of the movement (from leg folded underneath to fully standing)

Full Turkish Getup

We repeated these all two times through and then did the full Turkish Getup for one more set.
Mary:

We were smoked – the Turkish Getups were brutal.

Yoga – downward dog, shoulder needle thread, forward fold, slow roll up
Announcements:

Wear Red on Friday – OurLegsForCrabLegs is back.
T-Claps (Recognition):

Skidmark for pushing us all to be better on OurLegsForCrabLegs and helping us remember why we do what we do.

Laettner, Cupid, Emeril, and Dawgpound for completing the Pokemon challenge. They earned their Poffins (aka muffins) – great work guys!
Prayer:

Our country, our pax to be the leaders and men that they are called to be.

Charmander, the lizard Pokemon

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After moving back a week in the Q schedule for Crazy Ivan to support Steamboat’s V Q YHC found himself with three Qs in one week. It lined up close enough to Pokemon’s 25 year anniversary so it only made sense to coordinate the workouts around the original three starters.

 

Today’s workout celebrated Charmander, the Lizard Pokemon. Charmander is easily the most popular of the original three starters and is the one that YHC likes the least. Therefore there were no Charmander references during the workout – this guy has had enough love over the years, trust me.

 

Word was received the day before that CarPex was going to arrive in force as they were considering starting a steel mace workout. YHC made sure that we hit the highlight tour of exercises for them to learn from – was great to have the company (even if it did come with an excessive amount of mumble chatter – that’s what burpees are for!).

FNGs:

None today – would’ve been great, we could have named them after a Pokemon.
Warm Up:

SSH x20

Hips in a barrel x5 each direction

Burpees x5 – the mumble chatter was already over the top

Good morning x11 IC

Still too much chit chat so we grabbed our maces and moseyed to the top of the deck

The Workout:

We moseyed to just past the entrance to the upper deck and circled up for a demonstration of the death march. We then performed 1 in cadence.

 

Moseying the short distance across the deck pax were given a demonstration of the 360. We then did 10 on YHC’s swing.

 

We gravediggered back to where we started up top for 2 death marches. Mosey back to the other side for 9 360s – Dawgpound figured out what we were doing. Repeato for 11s all the way through.

 

After finishing the 11s we moseyed back down to the bottom level. Circling up at start YHC demonstrated the ballistic curl – we did 10 and then moseyed halfway down the deck. There we demonstrated the mace deadlift – two legged first then one legged. 1 IC and then a new exercise – we bunny hopped with the mace back to the start. 9 ballistic curls kept our 11s going. Getting short on time we dropped the mosey/bunny hop and did our 11s stationary after the 5 / 6 set.

 

In the circle pax were instructed to hold their mace vertically overhead. After taking a knee, putting a hand down, and swinging the leg through they realized they were getting a very detailed Turkish Getup demonstration. Following the one getup we performed 5x Side Plank tucks – these were supposed to be the star of another set of 11s but 10 of those wasn’t going to happen and the clock was not being kind at this point. We did another Turkish Getup on the other side followed by 5 more side plank tucks and we moved onto mary.

 

We grabbed some call for preacher’s chair with the mace out front horizontally – 10x IC was followed by 10x Homer to Marge IC two legged then 10x IC one legged. We repeated all of those again on the other side.

Mary:

American hammer w/mace – 20x IC

 

Freddie Mercury x10 IC

 

Yoga – downward dog, knee down crescent lunge, pigeon pose

Announcements:

YHC’s TED talk tonight – “So you want to be a runner?”

Long ass run January 30th – sign up form is online

T-Claps (Recognition):

CarPex pax for making the trip to learn the ways of the mace

Prayer:

Saddique for wisdom, Mike for COVID recovery, Fumunga for surgery recovery, our country for a smooth transition this week.

Tyson Wins Again

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10 years ago our Forefathers set out and addressed an issue to a problem they didn’t know existed, Today we reap the benefits.

FNGs: None
Warm Up: Sir Fazio Arm Circles, Imperial Walkers, Hillbillies, Good Mornings, SSH
The Workout: 10 Rounds with Tyson. Instead of running to the corners there would be kettlebell bear crawls on the long sides and Lunge walks on the short. We did the following exercises

  • Tricep Extensions
  • Rows
  • WWII
  • Thrusters
  • Burpee Snatches
  • Ground Pounders
  • Squats
  • Turkish Getups
  • Snatches

We did not make it to the last two exercises.

Mary: No times. Tyson knocked us out
Announcements: Q-Source by a Shield Lock, join the convo if you want, see Emeril. Monthly Challenge
T-Claps (Recognition): Everyone for getting out of the fartsack this morning
Prayer: Fanny’s M, Pumpkin Spice’s kids for traveling

Playlist brought to the by the Billboard Top 100 January 1, 2011

  • Firework – Katy Perry
  • Grenade – Bruno Mars
  • What’s My Name – Rhianna
  • Raise Your Glass – Pink
  • We R Who We R – Kei$a
  • Just the Way You Are – Bruno Mars
  • Only Girl – Rhianna
  • The Time – Black Eyed Peas
  • 6 Foot 7 Foot – Lil’ Wayne
  • Just a Dream – Nelly
  • Bottoms Up – Trey Songz
  • Black and Yellow – Wiz Khalifa
  • Like a G6 – Far East Movement

Caveman Peak And Valley

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EC: Dawgpound, Emeril, Dahmer
FNGs: Nope
Warm Up:

Bounce
Foot Trace
Hinge
Spinal Rotation
Ring out the shoulders
Fazio Arm Circles or Blah blahrm blah blahs
Neck stretch

The Workout:

We went over the two options for the game. Remember the game from onnit. Start at four reps for three exercise. If you finish in enough time then increase the reps from 4 to 6. If you don’t finish the reps in time you lose your recovery time.

Option 1:
Switch Squat
Side Draw
UpperCut
Option 2:
Switch Squat to forward lunge
Front Draw
Battle Lunge (Reverse Lunge to start uppercut
We then did 20 minutes of work. 45 on 15 rest.

Mary:

6 minute abs!!!

   3 rounds
       10 Seconds Plank
       10 Seconds Knees to elbows
10 Seconds Mountain Climbers
20 Seconds Hug your knees
20 Seconds Bicycle
       20 Seconds Russian Twist
20 Seconds Bowl

We had time and did some downward dogs and pigeon poses.

Announcements:

Happy Holidays

T-Claps (Recognition):

Dawgpound and Emeril for keeping the Steel Mace and kettlebell workouts going

Prayer:
187 M

Fanny Packs M

Last week Ivan

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5 men showed up for my 250 post for the year. This has been a strange year with Covid. Luckily I still was able to post 250 times with this fine group of men. You all motivate me in many ways.

EC: 500 Swings Fanny Pack, Emeril, Pikachu and Dahmer
FNGs: Nope
Warm Up:

This was last week. I’m sure we bounced and did those foot traces. Some other onnit stuff went down,.

The Workout:

The goal was 6 rounds. We did 4 rounds and 1 round of negative reps

10 Push Ups
10 Each Arm Single KB Swing High Pull
10 Push Ups
10 Each leg Figure 8 with reverse lunge opposite leg that we are figurine 8 around does the lunge
10 Push Ups
10 Each Arm Clean Twist with Press. Start movement to side where the weight is on.
10 Push Ups
10 Each Direction Halo Chest Presses
10 Bell Taps
Split Squats
10 Shoulder to Hip Taps
5 Each Arm Kettlebell windmill

When the remix of the man played we did a burpee Roma. Since the burpee record was broken this week by Alison Brown it was only fitting. She did 730 burpees in an hour. We did burpees for each time break was mentioned.

Mary:

2 rounds of 6 minute Abs. So 4 minutes

1o Second Plank
10 Second Knees to Elbows
10 Second Mountain Climbers
20 Second Hug your knees
20 Second Freddie Mercuries
20 Second Russian Twist
20 Second Bowl

Announcements:
T-Claps (Recognition):
Prayer:

Last Weeks Caveman

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Yep I forgot to do this last week.The weasel hasn’t shaken me down just yet, but I figure I should record this for history.

This workout was advertised as shoulder light and leg light to heavy. I think it lived up to the advertisement.

EC: Kettlebell swings: Dawgpound, Emeril, Pikachu, Dahmer. Red was a lonely runner

FNGs: Nope
Warm Up:

We did some bounces and some other onnit warm ups. It was a week ago and I don’t plan the workouts. I’m sure we traced a foot once or twice.

The Workout:

5 Rounds
Hallow Hold Press 10 Each side (Chest Press with legs straight and off the ground)
Switch Grip Reverse Lunge 10 Each Side
Uppercuts 10 Each Side
Romain Deadlift to Single Leg Romain DeadLift (10 Each Side) Weight on post leg
Rotational Row Twist 10 Each Side
Overhead Squat 10 Each Side

Mary:

I cannot remember what we did for Mary. I will have to make sure I do these the day off from now on.
Announcements:

There was an Epic Christmas Party on Thursday
T-Claps (Recognition):
Prayer:

Fanny’s M
187 Wife

Crazy Ivan

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Had a hard time coming up with a title because the mumble chatter was so minimal this morning. Nice group this morning that worked out and hopefully got the most out of the workout. Workout was no running friendly.

FNGs: None
Warm Up: Fazio Arm Circles, Imperial Squats, Hillbillies, SSH. Practiced the three moves that would be used for part of the main event.
The Workout: 45 seconds on/15 seconds rest. Start with 4 reps of each. If you completed the exercises in 35 seconds, add two reps to each. If you didn’t make it in 45 seconds subtract 2 reps from each. Stay with the same reps if you complete the exercise between 35 and 45 seconds. Did this f0r 20 rounds with the following exercises: One arm kettle bell swings, squats, kettlebell snatch burpees.

After 20 minutes move to the wall for one set of Balls to wall and preacher chair with all pax doing 10 count. Added a 20lb kettlebell because no brought anything smaller. In preacher chair pax passed the kettlebell from hand to hand with arm extended. Went down the row and back. Then tried it with balls to the wall :/      Safety First of course.

Circle back up with a round of “Jump” by Van Halen. Squat hold and star jump on the jumps.

Mary: 6 minutes of Plank hold with varying exercises. Finish with have a nice day.
Announcements: CSAUPS, Christmas party, Oakwood 24
T-Claps (Recognition):
Prayer: 187 and M, Pikachu’s M, Fanny Pack’s M, Pax and families recovering/navigating covid

Turkey farts

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FNGs: None
Warm Up: Good mornings, SSH, Daisy pickers, Sir Fozy, Windmill, take a lap
The Workout: alternating exercises (clean press, CFG, cookies, Wonder Bras, Lawn mower, Tri ext, LSF) while taking turns with bear crawl w/bell, and walking lunge w/ bell. Threw in some people chair and BTTW.
Mary: Popcorn
Announcements: Upcoming Rucks ( see slack)
Prayer: Brothers traveling for holiday. 187, wife and family.

Sitting around at TBD

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FNGs: none
Warm Up: SSH x15, Windmills x10, Imperial Walkers x10, Hillbillies x10, Fozio Arm Circles x10 forward & 10 back, Seal Claps x10, Overhead Claps x10
The Workout: Mosied over to the Pit. PAX lined up at the bottom of the grassy hill and were instructed that we would be doing 11s. 1 squat in cadence at the bottom, 10 Durkins at the top. 2 squats in cadence at the bottom, 9 Durkins at the top. Continued until we were at 10 squats in cadence at the bottom, 1 Durkin at the top.
Hopped over the fence and did 10 Urkins and 10 dips. Mosied around to the front of the Hunt Center and held plank in the first parking spaces.
Next up was leapfrog Murkins. The PAX on the end would do 10 Murkins and then jog down to the next open parking space. Meanwhile, other Pax held plank. Continued on until everyone had a couple of rounds of Murkins. Mosied back to the home parking lot, where PAX grabbed a squat. Leapfrog squats at this parking lot. Same thing as before, but with squats in cadence this time. Did a couple of rounds of this and then mosied over to the concession area.
Urkins, Durkins and dips at the concession area, 10 each. YHC encountered a black widow, which was quickly dispatched. Watch those fingers! Mosied over to the rock pile.
PAX were instructed to get medium-sized rocks. We then did Curls for the Girls x20, overhead press x15, triceps x10. Dropped rocks, shook it out, rotated to rock to the right and repeat. YHC realized that my definition of “medium” and others may differ some. Ouch! Performed the same round as before, followed by a rotation. The last round was 10 each because, again, ouch! PAX returned the rocks and mosied to the picnic shelter.
PAX lined up for People’s Chair and did a 10 count each (for a total of 30, math!). Shook it out, resumed position and went for 15 each (45 total). Shook it out and went for 20 each (60 total). Around this time, one of the run clubs ran by and our good friend Brexit hollered out “Looks like you guys are just sitting around!” I think the appropriate return is “U wot mate?!” (Good to see you, Brexit!) PAX mosied back to the tennis courts for Mary.
Mary: YHC likes a good popcorn Mary. It gives the other PAX a chance to take a bit of leadership which, after all, is one of the goals of F3. It also helps YHC not have to think up a bunch of Mary exercises on his own. We did some WWIIs, Box Cutters, LBCs, Homer-to-Marge (with one leg raised), shoulder taps and Low Slow Flutters. YHC finished things off with a little bit of yoga.
Announcements: Half marathons coming up (both F3 and non). Breach’s TedTalk is 11/17 from 8:00-9:00pm. Check Slack for details and a link to the Zoom meeting.
T-Claps (Recognition): Dahmer for EC.
Prayer: Lots of PAX and their families going through health issues. Prayers for healing and peace.

Burn out!

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FNGs: none
Warm Up: SSH, SFAC, Daisys, Windmill, lap around the deck
The Workout: 6 exercises, 5 rounds, 1 min work and 15 sec rest. Lawnmower, tricep extensions, ground pounders, curls for the girls, overhead press, and goblet squats
Mary: midget cookie pouches with the bell, low slow flutter with the bell
Announcements: Holly Springs half marathon F3 style next Saturday 11/14. Looking for people to man the aid stations

Prayer: 187 and family. Shamwow and family.