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A PAX of 10 slowly arrived during the wet morning for Crazy Ivan. We headed under the intimate shelter at the amphitheater for a cozy and somewhat dry workout with our bells. Absolutely NO running which meant no time for recovers. This lead to a ton of reps.

Warm ups:
Front bend stretch
GMs
Sir fozios
Windmills

Main Event:
Single arm Swings x15 each arm
Rows x15 each arm
Rainbow lunges x15 each leg
Suitcases x15 each side
Rinse and repeat x10 this rd

Shoulder raises to eye level
Curls
Goblet squats
Triceps
2 rds x15 & x10

Single arm snatchs x15 each side
Side bends x15 IC each side
Pull through merkins x15
Halos x15 each direction
R&R x10 this rd

Mary:
Cookie pouch x10
KB LBC’s x20 IC
LSF x20 IC
Stretching/Broga

Prayers for injured PAX (Fanny Pack and others), PAX struggling to get back out, F3 as a whole.

Been a long time since leading the bells. It makes you push a lot harder and I’m sure I’ll feel it later. Sign up to Q if you plan to workout there on Fridays. Appreciate the opportunity to lead men!

BS out!

3 Amigos_rocks

Amigos and Boulder Bases

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FNGs: Welcome Sombrero!

Warm Up: slide straddle hops, good mornings, Willie May Hayes, imperial walkers, hillbillies, sir fazio arm circles, seal claps

The Workout: Boulder Bases: 8 PAX moseyed to the rocks, grabbed our pick of the litter to play a game YHC calls Boulder Bases. Along the road surrounding the tennis courts, we started at one corner (1st base) doing rock exercises of 10 clean/squat/press, 10 curls for the girls, 10 lunges, and 10 rut rows. Rifle carried our rocks to 2nd base and dropped them before doing body-weight exercises at each base: 5 burpees at 2nd base, 5 burpees + 10 merkins at 3rd base, 5 burpees+ 10 merkins + 15 big boy situps at “home plate,” and 5 burpees + 10 merkins + 15 big boys + 20 squats at 1st base. From there, we moseyed to 2nd base to do another round of rock exercises. Then we rifle carried the rocks to 3rd base. We carried on this routine until we could get the rocks to “home plate”. We changed up the body-weight exercises throughout, but kept the same structure.

Mary: No time

Announcements: F3 SouthWake meeting on Tuesday, Bass Lake Park.

T-Claps (Recognition):

Prayer: Prayers up for men struggling in their marriages and relationships.

Two for Kettle Bells (2/25/22)

/in /QIC:
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sorry for delay in posting.  This is from last week.

FNGs: None
Warm Up: Quick Lap, Side Straddle Hop, Good Morning, Spinal Rotation, Arm Circles
The Workout: Circuit One: 3 Rounds. 10xKB CURLS, 10xTRICEPS, 10xHALOS, 10xFIGURE EIGHTS, 10xSHOULDER PRESS (each side), 10xSWING HIGH PULL R/L (each side); Circuit Two: In between each set run to curb, 10 merkins, run back. 2 Rounds; 10xWONDER BRA, 10xGOBLET SQUAT, 10xRENEGADE ROW (each side), 10xKB SWING, 10xSNATCH ALTERNATE

Mary: Some abs & stretches
Announcements: None
T-Claps (Recognition): Rocky Road new to F3.  This was his third straight day posting.
Prayer: Pumpkin Spice praying about possible role or job change.

Uptown Funk

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The last two time YHC Q’d at Possum Trot I was either solo or there was one other man there so imagine my delight when I pulled in this morning to find 5 other cars parked and waiting.  A good crowd came out to get strong together and to bring a new brother in to the fold.  I was “looking forward” to this workout for a couple days and was excited to see how it played out.  Hopefully everyone enjoyed their time this morning.

FNGs:

Welcome Rocky Road!

Warm Up:

After the disclaimer was given we did a  quick warmup lap around the tennis courts and then circled up for our warmup.

20x SSH IC

10x Sir Fazio Arm circles forward and reverse IC

10x Windmill IC

10x Daisy Pickers IC

10x Frankenstein IC

10x Imperial Walker IX

The Workout:

We moseyed to the gate at the top of the road that ran down along the ballfields where YHC described this morning’s fun.  The exercise I had come up with I was naming Build’em Up Ultracides.  The format was simple.  We’d do 5 count exercise and then run to a spot where we’d do those 5 again and then 10 of another.  We’d run back to the start where we’d do the 5, 10, and then 15 of another.  Run to a farther spot and… you get the picture.

The exercises were:

5 – Burpees

10 – Merkins

15 – Turkish Getups

20 – SSH

25 – American Hammers

30 – Squats

Our running points were (obviously) at the gate to start, then to the concession stand, back to the gate, down to the playground, back to the gate, down to the end of the road, and then back to the gate.

Once we got all the way to 30 we started to work our way back down, removing an exercise each stop.  We swapped the Turkish getups and merkins for time’s sake.  Even with that we didn’t get all the way through and ended with a 15 count.  I was pretty sweaty and didn’t feel like we lost anything so we headed up to the tennis courts for

Mary:

Circle up in the tennis courts for :

10x LBC

10x LBC with knees to the left and then to the right

10x LSF

10x Box cutters

Announcements:

Trash pickup this Sunday at the Prison Yard/Needmore Ruck AO site from 7-8.  Reach out to LED or Sprinker for more details

Sleep in Heavenly Peace eagle scout bed build upcoming and then need help.  More information to come on this.

Prayer:

Fram’s friend Randy from his small group who is dealing with cancer

YHC’s coworker Alan who is also dealing with cancer as well as surgery complications

YHC and my family.  It’s been a rough year filled with COVID, stress, mental health concerns with the kids, and struggling motivation for me

 

I hope you all enjoyed this morning as much as I did.  For as much as I’ve been struggling this year I always feel so much better after getting out there and seeing all your smiling, sweaty faces.  Expect to see more of me as I turn this year around, starting today.

 

Always an honor

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