Living up to the AO name!
FNGs: Conner (Now known as Mr.GreenJeans
Warm Up: GoodmorningsÂ
The Workout: 5.3 mile loop
Mary: None
Announcements: Q em all challenge!Â
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Tag Archive for: Gizmo
A Rope, Murder, and Tachycardia
FNGs: None
Warm Up: Warmed up with SSH IC, Daisy Pickers IC , Willie Mayes Hayes IC, and stretching.
The Workout:
- After retrieving some frigid Cindys from the cache, we begin main event #1 with some traveling Bunny Pounders (Murder Bunnies with Cindy for traveling along the parking lot and ascending reps of Ground Pounders at each line for 13 parking spaces. At the far end we retraced our route traveling by lung walks and stopping at each line for an ascending rep count of sumo squats all while hugging our Cindy tight to the chest. (Don’t want Cindy to get too cold )
- For main event #2, we assumed formation around the Battle Rope with Cindys at the ready. With the rope looped around a study (and icy) light pole, each man took a turn churning out 30 rope slams as fast and hard as possible while the onlookers held a squat and contemplated their life choices. Once the man on the rope finished, he checked in heart rate and divided by 10 to determine the number of reps that the squatting onlookers were required to perform. (HR 135 = 13 Reps, HR 150 = 15 Reps, etc). The harder and faster you go on the rope , the more pain you impose on the group. As the man on the rope gasped cold humid air, the onlookers dutifully banged out their reps. These sets were repeated until each man had a chance on the rope. The mandatory exercise was changed for the next round and the cycle continued for four rounds .
- Rope + Off-set Merkins (on the Cindy)
- Rope + Curls fu du Gurls (with Cindy)
- Rope + Calf Raises (on the Cindy)
- Rope + Mountain Climbers IC (next to Cindy)
Mary: Stretching
Announcements: Q’em All Challenge, Post Tracker (Self-Accountability)
Prayer: None named but prayed for the day and the PAX in general.
Climbing Everest
FNGs: None
Warm Up: Various
The Workout:
Every man gets a Cindy
Mosey to Abyss hill
Partner up: (blocks drop 3 count = 1 burpee combined with partner end of first three rounds
R1- farmer march hold/ partner run hill 2x
R2- 90 degree curl hold / run 2x
R3- John Cusak / run 2x
Stack’em squats after lunge walk down hill. Repeat back up hill.
Inch worm / stack’em merkins down hill.
Bear crawl up
Dora style / partner runs hill
R4-50 block squats
R5- 50 Block swings
R6- 50 WW3
Mary:
- seated OH press pass block 7x
- Seated wonder bras with OH press block pass 7x
Announcements:
challenges, grow siteÂ
T-Claps (Recognition): 3 HIM in 5k for EC
Prayer: lack of disciplineÂ
Dog Days of Winter
FNGs: None. Just a lot of pups
Warm Up: Goodmornings and some “Big Ole Lunges” Stretch
The Workout: 4.5 miles
Pimpin and Blimpin
Mission statement and 5 core principles smashed
Mosey to turf field
Lap around the field with side shuffles and Carioca on the sides
The Thang “Hindenburg BLIMPS”
Each exercise in each corner, so 4x each then mosey to recover
Burpees 5 x4
Lunges 10 x4
Imperial walkers 15 x4
Merkins 20 x4
Plank jacks 25 x4
Squats 30 x4
2 miles total
Mary
LBCs x15 IC
American Hammers x15 IC
Pretzels x15 each side
Nice work fellas! Simple yet effective.
BS Out
Pumps and Grunts
FNGs: none
Warm Up:
- Bodyweight Good Mornings
- KB HaloÂ
- Hip Openers (World’s Greatest Stretch)Â
- Uppercut Left-to-Right
- Bodyweight squats
The Workout:
Format: 4 rounds — work 50 sec, rest 10 sec, move to next exercise. Rest 30 sec between rounds.
- KB Clean to Press (Right)Â
- KB Clean to Press (Left)
- KB Front Rack Reverse Lunge (Alternating Legs)Â
- KB Deadlift to High Pull
- KB Goblet Squat to Thruster
- KB Swing
Mary:
KB American Hammer
KB Deadbug (Right) – Hold KB over chest, alternate lowering opposite arm/leg.
KB Deadbug (Left)
KB Plank Pull-Through
Pickle Pounders
Mountain climbers
LBCs
WW3s
Announcements: none
T-Claps (Recognition): none
Prayer: M4Life’s neighbor has a collapsed lung. @Choppa’s daughter has kidney issues
10 Years of BS
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!
Popeye’s 1 year Anniversary Ft. Gizmo
FNGs: none
Warm Up: Alternating calls by Popeye and Gizmo – WMH, IW, GM, windmill, Sir Fozio Arm Circles, Popeye Punches
The Workout:
Activity 1 lead by Popeye:
Combo workout: Plank walk down with the wall x Bear plank shoulder taps
5 each, then 6 each, then…and so on….10 each
10 Lt Dans + 10 Star jumps
Penalty burpees for not knowing the mission statement
Activity 2 lead by Gizmo:
Four corners around the outside of the tennis courts: ground pounder, merkin, burpee, monkey humpers
increase rep # after each lap
Mary: alternating calls by Gizmo and Popeye with minimal rest between each set. 10 min total
Announcements: Even-the-Odds next Friday-Check Slack. Stop by the F3 ten at the Run The Quay event
T-Claps (Recognition): Popeye’s 1 year anniversary! Here’s to another year with you fine gents.
Prayer: Loafer’s health and familyÂ
Golden Mickey
FNGs: None
Warm Up: SSH, GM, Pledge, Mosey to blocks, mosey to Abyss.
The Workout: Round 1- team run down and up.
R2 – partner farmer carry down and up, WW3 at top.
R3 – stack’em squats on each landing on way down. Up- single leg alternate stacke’em star jumps each landing.
R4 – stack’em merkins bear crawl down. Bear crawl up with stack’em burpees on the up.Â
Mary: return to flag
Announcements: Memorial Day reminder and MD Murph.Â
T-Claps (Recognition):Gizmo for accelerating in F3.Â
 Prayer: moment of remembering fallen during Memorial Day.Â