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A Heavy Bag in the Nut

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YHC hasn’t been to the Nut  in a while, so I figured why not drag out the heavy bag and dumbbells for the festivities today! Was stoked to see that 8 Pax arrived on scene with various wisecracks about that big, long bag! We made the rounds in several areas on campus today for a complete whole body beatdown!

FNG’s: none
Warm Up: A quick mosey over to the bus loop for some Good Mornings, Imperial Walkers, Hillbillies, and Overhead Claps.
The Workout: Annies x 10 IC followed by Mountain Climbers x 10 IC. Repeato x3. Jack Squats (1 squat = 3 jump squats), we did this up to 5.

Another quick mosey to the front parking lot where we partnered up for running opposite directions to the stop sign or light pole respectively for 5 Star Jumps. Once meeting in the middle, partners did Patty Cake Merkins x10. We did 4 rounds of this.

We then headed over to the far side of the school at the long carpool lane for a set of BLIMPS suicides to the light poles. 5 Burpees, 10 Lunge Jumps, 15 Imperial Walker IC, 20 Merkins, 25 Plank Jacks, 30 Squats. Each time at the end we did 10 SSH. Once finished we lined up for a couple rounds of Guantanamo.

Moseyed up to the front of the school for the heavy bag routine. 1 PAX uses the bag as a bench with the 45 lb. dumbbells for 25 reps. That PAX called out an AMRAP exercise for the rest of us. Not all are included here but I think: American Hammers, Dips, Irkins, Dirkins, Homer to Marge, lap around the lot, Pickle Pounders, LBC, Freddie Mercury. Step Ups, Squats, LSF’s, etc.
Mary: baked into the final routine!!!!
Announcements: LONG ASS RUN Saturday…check the Slack…show up!
T-Claps (Recognition):
Prayer: Spoke/unspokedn. Deadbolt stepped up to take us out!

As promised a never done before F3 workout Indoors! Basketball full Court!!

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Warm Up: Moseyed to indoor Basketball gym.

Stood on Baseline for the Pledge of All Allegiance

Workout: We had exactly 20 so we divided up into 4 groups and played 2 separate games of full court 5 on 5. We rotated after halfway. I don’t think our ball skills were very sharp in the beginning. Most of the PAX got better as time progressed except for Guatemalan. He pretty much stood in the same place every time and asked for the ball.

I know sometimes we do a lot of the same things every week. Thought this would be fun to mix it up a bit. Those that shined like @pumps because he has skills and @Fram the rest made up for it in fouls and large bodies pushing and shoving. Thank God we did not call fouls today. I would have fouled out before the second game…BTW I am pretty sure my Team won both games @bobby bouche @deadbolt @mookie @maddog. Next time we play @banannaseat will be on a 3-man team due to his speed!

 

Mary: No Time

T Claps: Bosshog and the new addition to the Family! Congratulations

Prayers: Thanks for the prayer support for my Mom. Our Country, Injured PAX, 3rd cousin who took a dive OTW back. Hope he is okay!

Announcements: CSAUP 6-10 Saturday

RFTJ BB – Search for the Goddess Route

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FNGs:none
Warm Up:SSH, buttkickers
The Workout:3 Options (4, 5 and 5.6 miles)
Mary:Open to all Men
Announcements:Please wear lights when dark.  Fullhouse 2nd F opportunity on 2nd F channel
T-Claps (Recognition):
Prayer:Dauber M and daughter traveling and little Carter battling Nephrotic Syndrome (rare kidney disorder which is idiopathic).

May 14 2021 – KungPOW (Wescott) QIC POTS

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May 14 2021 – KungPOW (Wescott) QIC POTS

 EC:

POTS, Pumpkin Spice, Blue Hen, Labatt, Flanigan, Deadbolt, Mookie

PAX:

10

 FNGs:

0

 Warm Up:

Good Mornings

Windmills

Fazio Arm Circles

 The Workout: 

 Mosey’d to church parking lot.

Station 1 (3 rounds)

 Curls for the girls (with Rock)

Sprint to Yellow Fire hydrant complete with 5 burpees and sprint back

 Overhead press (with Rock)

Sprint to Yellow Fire hydrant complete with 5 burpees and sprint back

  • Triceps Extensions (with Rock)

Sprint to Yellow Fire hydrant complete with 5 burpees and sprint back

 Station 2 (3 rounds)

 Merkins (10)

Side steps (side hustle) complete with 5 burpees and sprint back

  • Squats (10)

Side steps (side hustle) complete with 5 burpees and sprint back

 Lunges (10)

Side steps (side hustle) complete with 5 burpees and sprint back

 Station 3 (3 rounds)

 Side step with squat (10)

Lung walk complete with 5 burpees and sprint back

  • Side straddle hop’s (10)

Lung walk complete with 5 burpees and sprint back

  • Step ups on the curb

Lung walk complete with 5 burpees and sprint back

Pledge of Allegiance:

Lead by Double D

Mary:

Guantanamo’s for all.

 Announcements: 

 JoCo CSOP coming up soon

 Prayer:

Military and First responders.

Unspoken

Getting Dirty at The Nut

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It’s always great to come back to The Nut where YHC once had the honor of being site Q. It was good to see some of the usual suspects including a few new(ish) guys YHC hadn’t met.

Dahmer was the first on the scene and ready to roll for some EC so the two of us headed out and quickly ran into the 12 Oaks crew doing EC. Great work!

Warm Up:

Mosey around the parking lot
SSH x 20 IC
Frankensteins x 10 IC
Good Mornings x 10 IC
Daisy Pickers x 10 IC
Sir Fazio Arm Circles x 10 fwd/ x 10 rev IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC

The Workout:

The Main Event was a “Dirty McDeuce” which consisted of 4 stations with 3 exercises at each: 1 arm exercise, 1 leg exercise, and 1 ab exercise for a total of 12 exercises. Pax counted off into groups of 4 and since there were 12 of us, it worked out perfectly to have 3 HIM per group. Each group went to the station corresponding to their number to begin the workout. Traveling between stations was done by jogging a full lap around the parking lot. Round 1 was 10 reps for each exercise, round 2 was 15 reps, and since time was running short, we went back to 10 reps for round 3. All groups completed all three rounds and then we went straight into…

Mary:

American Hammers x 20 IC
Homer to Marge x 20 IC

YHC went 1 minute over time so next time we will have to end a minute early to compensate.

Announcements:

JOCO CSAUP Sat., May 22nd
Memorial Day Murph
Bed Build in June
5k for HS Police Officer the same day

T-Claps (Recognition):

Great to run with Dahmer during EC and T-Claps to Flanigan, Moby, and the other 12 Oaks crew members for EC as well.

Prayer:

Pax that are injured
Those that are traveling
Family members who are sick

2nd F was at Panera and although no one else came from The Nut, YHC caught up with those returning from The Nest.

Great work out there, HIM. It’s always an honor to lead.

May 12 2021 – Possum Trot (Action Park) QIC POTS

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May 12 2021 – Possum Trot (Action Park) QIC POTS

EC:

Sprinkler, POTS, Blue Hen, Labatt, Flanigan, Redenbacher, Breach, Rollback, Moby

PAX:

11

 FNGs:

 None

 Warm Up:

 Good Mornings

Windmills

Fazio Arm Circles

 The Workout: 

2 to 3 rounds through all Stations.

Mosey to;

Station 1 (The Hill)

3 Repetitions

  • 5 Burpees OYO (at bottom of hill)
  • Crawl up the hill.
  1. 10 Erkins on guardrail.
  2. 10 Dips on guardrail
  3. 10 Derkins on guardrail
  • Run down to entrance and back to bottom of the hill.

Mosey to;

Station 2 (The rock pile)

3 Repetitions

  1. 20 Curls for the girls
  2. 20 Tricep extensions
  3. 20 Overhead press

Mosey to;

Station 3 (Concession stand)

3 Repetitions

  1. 20 Step ups
  2. 20 Prisoner squats
  3. 20 Side steps with squat

Back to Station 1

Mary:

Guantanamo’s for all.

 Announcements: 

May Challenge in full swing

Pledge of Allegiance:

Led by Sprinkler

 Prayer:

Double D’s Mother-in-law

Noah’s Arch family

Sprinkler’s daughters’ friend

Military and First Responders

Unspoken

Dawgpound Celebrates 4 years

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EC:There was 22 plus people running EC. So yeah I don’t have the names here.
FNGs:Pile Driver
Warm Up:

Circled Up and bounced while I went over the Disclaimer. Did a count off to have an understanding on how many Pax where there.

Mosey to the field and circle up.
Bat Wing
Fazio Arm circles Forward
Fazio Arm circles Backward
Seal Claps
Overhead Claps
Ralphies
Good Mornings
1 Burpees
2 Burpees
3 Burpees
4 Burpees
5 Burpees

The Workout:

Moseyed to the Bus Drop off. We split up into pairs and then a pair took one of the three islands.

Run in opposite directions around the island. When you met your partner do 7s counting down of Broke Back Shoulder Tap Merkins. Every time you meet you decreased the number. We went down to 1. Once that was wrapped up we did laps around the island. Partner A did bear crawls and Partner B did Lunge walks. When Partner A needed a break Partner B took over the bear crawls and Partner A did lunges. After one lap we switched to Gorilla Walks and Lunges.

Mosey to the wall for mobile balls to the wall. The pax waiting held their Squat Hold. As pax held balls to the wall and moved down the length of the wall.

Moseyed to the playground and split up in three groups. One group went with Emeril to the hill. One group with Flanigan to the play ground and the last group with me to the wall. The hill group was the timer. 5 trips up the hill running backwards. The folks against the wall held squat while lifting up one leg and switching. The playground group did pull ups. Once the 5 trips where completed group one went to the wall. Group 2 to the hill and group 3 to the playground. Repeat until all groups ran the hill.

Then we made our way up the stairs. We then found our original partners and wheelbarrow to the flag pole/stop sign.

Mary:

Circled up for Mary:
Did a modify Onnit 6 minute Abs:
Plank Hold
Peter Parkers
Mountain Climbers
Big Boy Sit-ups
Freddie Mercuries
Russian Twists
Bowl

Announcements:
T-Claps (Recognition):
Prayer:

All unspoken prayers

Building B.O.M.B.S on the Abyss

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A balmy morning at the Happiest AO on Earth. YHC wasn’t sure to expect with only 1 HC (U.T.I) and 1 other EC’er (Emeril). So to my surprise after getting back from EC…the whole Fritter Foundation and a huge clown car of 12 Oaksers pulled in! 17 Men gathered at Disney to take a ride to the dark corner known as “the Abyss”. I love this place!

FNG’s: none
Warm Up: SSH x40, Good Morning x a lot, 10 Burpees OYO, Windmills x 10, Sir Fazio’s x 12 (F/R)
The Workout: A mosey over to the Abyss, PAX partnered up for some BOMBS. 1 Partner descends into the darkness, completes 10 Star Jumps, while PAX on top do AMRAP exercise and then switch roles. Exercises were: Burpees, Outlaws, Merkins, Big Boy Sit Ups, and Squats. Plank hold for the 6.

We then moseyed over to the high school where a couple of divergent hills lay before us. At the meeting point of said hills, we did Shoulder Taps IC x10, and Hand Release-Release Merkins x 10 IC. We then used the same partner groups to run to the top of each hill, return, and meet in the middle where we did Shoulder Taps x10 IC as a team for round 1, then did the Hand Release-Release Merkins x 10.

3 Indian run lines back to the flag for Mary. Lot’s of picking up the 6…great work men!
Mary: Monkey Humpers IC x 20, Hand Release-Release Merkins x 20, Monkey Humpers x 10 IC, Hand Release Merkins x 10. Pickle Pounders x 10 IC, LSF’s x 20 IC, LBC’s x 20 IC, Homer to Marge x 20 in varied cadence.
Announcements: Sign up end today for the May Main Event.
T-Claps (Recognition): The PAX for showing up. YHC can tell you it gives great confidence to a Q when a crowd shows up!
Prayer: Wallaby and his M. Shamwow! with injuries. YHC took us out. A great day and an honor to lead!