Tag Archive for: FlipPhone

Left holding the Sandbag

/in /by

FNG: None

W-UP: Dynamic with some stretches

The Thang:

Divide all same bags and med balls evenly at top/bottom of parking lot hill. Divide into 2 teams. One team leader as POC

Thang 1:

30 reps per person each bag/ball

Heels over ball

Curls -40 lbs

OH press – 60 lbs

Dead lifts – 80 lbs

One each bag/ball has been completed on member runs it to other teams camp. That camp has 3 burpees before they can continue.

Fastest team to move all objects wins. Burpees must be done before winner declared.

Thang 2:

30 reps per person each bag/ball

Triceps- 40 lbs

Squat- 60 lbs

Med ball – 2 taps = 1

Sand bag burpee – 80 lbs

Mary:
Seated Hallelujahs with 40lbs and med balls. 4 Rounds

Announcements: Q them all challenge, post challenge and Breach working on multi ruck event.

T-claps / Prayer: Flip phone traveling, FRAM Dad hip surgery, 8-bit recognition of Iron sharpening Iron.

UF-snOw

/in /by

FNGs: NONe

Warm Up: OYO

The Workout: Standard Ultimate Frisbee 5 v. 6

Mary: NONE

Announcements:

– Need more men signing up for the region Challenges. 

– Check in on follow Men. 

T-Claps (Recognition): Fram with those solid Stache-cicles!!  But also, T-claps to ever HIM that looked at outside at the weather and said, “ Im still showing up”. Thats not an easy thing on days like today. (13 degrees and snowy/icey) 

Prayer: Prayers for injured and struggling packs. Prayers that we are mindful of those we haven’t seen in a while and take the time to reach out.  

UF-snOw

/in /by

FNGs: NONe

Warm Up: OYO

The Workout: Standard Ultimate Frisbee 5 v. 6

Mary: NONE

Announcements:

– Need more men signing up for the region Challenges. 

– Check in on follow Men. 

T-Claps (Recognition): Fram with those solid Stache-cicles!!  But also, T-claps to ever HIM that looked at outside at the weather and said, “ Im still showing up”. Thats not an easy thing on days like today. (13 degrees and snowy/icey) 

Prayer: Prayers for injured and struggling packs. Prayers that we are mindful of those we haven’t seen in a while and take the time to reach out.  

Five Deep

/in /by

FNGs: None
Warm Up:
Choose your coupon (sandbag) of choice, PAX were warned they would be traveling and there will be no rotation.

GM, Daisy Pickers, WMH, SFAC

The Workout:
Head to the top of Ole Red for first of 5 Stations, working your way down to the abyss and back up:
5 – Sandbag Burpees
10 – Clean & Jerk
15 – Squats
20 – Merkins
25 – Dead Lifts

Mary: Just enough time for a quick stretch

Announcements:
None

T-Claps (Recognition):
@Breach for hosting a great event on Saturday for a good cause with the 9/11 Heroes Run/Ruck 5K for the Travis Manion Foundation.

Prayer:
Safe Travel, Health, and Smart Choices for my daughter and Mother.

10 Years of BS

/in /by

YHC rolled into Cletus on June 12th solo while riding up on a mountain bike. I had no idea what I was getting myself into. The workout kicked my butt, but I loved it enough to keep coming back for 10 Years. A whole decade of my life I’ve been posting in the gloom. I’ve learned a lot and met a lot of cool dudes. YHC was ready to celebrate as this was day 4 of Throwback week from 2015 and the last original AO to Q. Here is how the PAX grew stronger together.

Warm Up run to upper lot with some agility
Willie Mayes Hayes
Red Bull Smurf Jacks
Slalom
Copperhead Merkins
Copperhead Squats

Two lines for indian run to lower parking lot.
7’s across the parking lot curb to curb
– Bear crawl to across and crawl bear back
– Absolutions and Turkish Getups were to exercises
Partner up
Brokeback dirkens – 4 rds (partners run opposite direction. when they meet, each does 10 reps of dirkens with feet on partners back)
Two lines for indian run back up to tennis courts

Partners again
Bullfrogs going across. Wheelbarrow if you cannot bullfrog. Go across both courts. Switch partners and come back.

Thunderstruck – SSH the entire song. Do a burpee every time you hear thunder. 36 total burpees.

Mary – Week 4 Core Challange
Only had time for 3 exercises: Capt. Thor’s 1:4, Banana Rolls, Freddy Mercury’s

COT
Announcements and Prayers – waited too long to post BB and forgot

It’s truly been a blessing having F3 in my life for a decade. A lot of men have come and gone but F3 continues to change lives. Thank you to each person that came out this week to help YHC celebrate 10 years of F3. I hope I’m still around Q’ing in 10 more.

God Bless,
BS Out!

I can’t screw it up if I don’t know what it is.

/in /by

FNGs: Notta

Warm Up: Mosey, Dynamic Exercises: Karaoke, karaoke w/High trail leg, HK and Butt kick, Flipphone showed up around here. Skips and walking deadlift lunge. Burpee penalty for FP tardiness. Covered 2 technical components of exercise. Thanks for the practice Flipphone.

The Workout:

1. Sumo Squat: (deep squat, toes at 45, focus on leg raise) I/C. 2. Windmill: (straight arms, slow tension stretch, push hips forward) 3. BTTW: (parallel to wall with chest, flex feet, shoulder shrug, no hip sag) This is about the time it started to rain. We covered Mission and Core Values here. The first HIM to DM me the word Sumo gets a tall boy of their choice on me. Except Dumbo he won last time. 4. Shoulder taps: (shoulders parallel, minimal rocking, feet close together) IC to 30 this hurt. 5.

Mary: Bird dog: (angles, height and core contract) Popeye first time.

Announcements: Road Clean up and why Backblasts are important.

T-Claps (Recognition):

Prayer: Flip family friend loss, Buffalo son finding a job, Popeyes daughter. 

Murder at Disney

/in /by

FNGs: None

Warm Up: SSH till Emeril got to the circle because he was late. 5 burpeee penalty for Emeril being late, Lots of whining while Emeril tied his shoes in his car because he was late.
Mosey to soccer field, GM & Daisy Pickers I/C (Mission Statement), First PAX to DM me the word Backblast because they actually read the BB gets a 6 pack on me. Plank hold while core values were stated. 

The Workout:

Stations:

  1. Seated press /Seated Rotations 35lbs
  2. Standing Rotations & Single Arm clean press 65lbs
  3. Weighted Gorilla Squat 25lbs
  4. Sliders bear crawl push (blocks)
  5. Woodsman Chop (block)
  6. SB Burpee
  7. Curls 4 Da Gurls 40lbs
  8. SB Triceps extension 40lbs 
  9. Block pinch in middle.
  10. Block toe touch

Murder bunnies is timer.  80lbs and (block) one halfway. Run to sideline grab opposite.

Mary: Carry Coupons back to circle

Announcements: Road Clean-up, FRAM FORM FRIDAY at Sheepdog

T-Claps (Recognition): Yellow card Graduation from College, SoftServe M Pregnancy

Prayer:Mohawk Mom, Flipphone family friend, Fram Father-in-Law

Popcorn and Movie

/in /by

FNGs: None

Warm Up: SSH, SFAC

The Workout:LED 15 min -Burpee / Side Crawl through the entrance dividers. Bear Crawl Squat Stack’ems up to 10 at every divider. BC then Merkin stack’em up to 10. Flip gone 15 min- Peoples Chair 10 count each PAX, BTTW 10 ct each PAX, 20 dips. Rinse and repeat 3x. FRAM 15 min – Stair Step ups, Fast feet, 1 jump squat per landing, bunny hop up, 1 JS per landing, Backward lunge up ramp, Bear Crawl downstairs, Crawl Bear upstairs , Lunge  Walk down ramp, repeat BC/CB on stairs.

 

Mary: Scissors IC for 2 min 

Announcements: Ruck Club Hwy Clean up, Q sheet, Man Night 3/2, 

T-Claps (Recognition): F3 men clown car and accountability, holding the F3 standard.

Prayer: BS mom recovering ,FRAM patience/Humbled at work.

Noice Ordinance Choppa Q

/in /by

FNGs: 2 now Rump and Goldfish

Warm Up:SSH, Good Mornings, windmills, Hillbillies

The Workout:partner Sandbag throw 50 yards while one partner does merkins

roll the dice for workout while one pax carries a 80pound sandbag

 Mary:none

 Announcements:Adopt a highway March 8th 10:30am Vote for Best in Shows of

 T-Claps (Recognition):Breach and Shooting Blanks in The race for the sun. Yogurt in a mountain bike race  Prayer: for guys that aren’t here 

Cemetery Hill Train Ride

/in /by

FNGs: None 

Warm Up: Mosey to Cemetery Hill, SSH, GM, Daisy Pickers 

The Workout: 50 WW3 with Cindy, Backwards lunge to next station, 40 Squirrel Squats w/ 40lbs SB, Wheel Barrow to next station, 30 Shelf Toss with 50lbs SB Crawl Bear to next station, 20 Power Cleans w/ 60lbs SB, Broad Jump to next station, 20 Clean and Toss 60lbs SB, Bear Crawl to next station. 10 SB burpees. *Dora-style partner ran suicides up the hill to each station marker.* Complete all stations if time allows.  

Mary: Mosey back to the parking lot/Stretch 

Announcements: Kotters, Q-sheet, Food Cupboard, Vote for Best in Shows dog. 

T-Claps (Recognition): Pax for getting out after a very poor competitive Superbowl. 

Prayer: Pumpkin Spice’s brother John, Injured Pax, unspoken.Â