Tag Archive for: FlipPhone

Kickstart My Heart

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10 PAX at Possum Trot for a hump day special!

Warm up agility around courts
Good mornings
Imperial squat walkers
Air traffic controllers
Carolina dry docks
Red bull Smurf jacks

Start with Kickstart my Heart – Mtn climbers entire song and merkins when you hear kickstart

7ā€™s – Fence walks and Lt. Dans

Agility ladder – star jumps & plank jacks IC (evens 2-4-6-8-10)

Burpee broad jump increasing merkins up to x10 then back down until you reach the other side

Mary
WWIs
Seated crunches
American hammers
Starfish crunches

T-claps to Galvanized for finishing barefooted.

YHC took us out in prayer.

BS Out

Up in Shoulder Smoke DORA

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FNGs:

None

Warm Up:

Standard Warmup, Core Principles, Mission Statement- with some penalty burpees.

The Workout:

Cinderblock DORA:100 – WWIII200 – Ground Pounders 300 – Curls 4 Girls400 – Chest Press

Mary:

Short Mary to finish it out.

Announcements:

Travis Manion WOD, Q’em All Challenge, AO Commitment, and Triple Ruck Challenge

T-Claps (Recognition):

Shout out to @Moose @Pikachu and @Six Inch for putting in 5mile EC before that workout!

@lube and @choppa for Ruck EC

Prayer:

PAX Illness, Grace, and Thankfulness

Getting Lucky at Prison Yard

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There was a whole Conjucal Visit joke on the pre-blast linked to U.T.I. being the Q…Ā  very childish stuff designed for attention šŸ˜€

It happens to be St. Patrick’s Day so “Getting Lucky” seemed to be an appropriate title.

Warm Up:Ā  Willy Mays Haze, SSH, Good Mornings, Mozy around the parking lot, Fazio Arm Circles, Frankensteins

The Workout:Ā 

  • Run to 1st Post
  • 5x Burpees
  • Run Back to Start 10 SSH
  • Run to 2nd post
  • 10x LBCs
  • Run to 1st Post
  • 5x Burpees
  • Run Back to Start 10 SSH
  • Continue on this way through 15x Imperial Walkers (IC), 20 Merkins, 25 Plank Jacks, 30 Squats

Mary:Ā No Time for Mary

Announcements:

  • Q ’em all!
  • Check in with Breach on the Ruck/Race Series
  • Travis Manion WOD coming soon.

Prayerā€“ Silence this morning, unspoken prayers

Left holding the Sandbag

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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

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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.Ā 

– Check in on follow Men.Ā 

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

Prayer: Prayers for injured and struggling packs. Prayers that we are mindful of those we havenā€™t seen in a while and take the time to reach out. Ā 

UF-snOw

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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.Ā 

– Check in on follow Men.Ā 

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

Prayer: Prayers for injured and struggling packs. Prayers that we are mindful of those we havenā€™t seen in a while and take the time to reach out. Ā 

Five Deep

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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

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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 canā€™t screw it up if I donā€™t know what it is.

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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.Ā 

Murder at Disney

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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.Ā 

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 40lbsĀ 
  9. Block pinch in middle.
  10. Block toe touch

Murder bunnies is timer.Ā  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