Tag Archive for: Sombrero

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!

Day 1 2015 Throwback Week – Mutiny

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YHC has the privilege of leading the four original AO’s that were offered in 2015 when I first started this week. It will be a build up to my 10 year anniversary on Friday. We start out with Mutiny. YHC has completed maybe a hundred or more workouts at this AO throughout the years. Today we remembered one of my first posts here that was delivered by Brett Michaels…”The Michigan”. It was super tough back then and still can be today depending on how much you push yourself. Anyway, here is the workout we did.

Warm Ups
Mosey from upper circle down and around circle drive and back up.
– Good Mornings
– SSH
– Michael Phelps
– Frankensteins
– Plank Jacks

Clock Merkins – Rotating to each hour while in a plank position and performed the number of merkins for each hour. Ex. 3 merkins for 3 o’clock. When completed, it was 78 total merkins.

PAX moseyed up to the upper field for “The Michigan”
Ten 100 yd dashes – 2 M&H
Eight 80 yd dashes – 4 M&H
Six 60 yd dashes – 6 M&H
Four 40 yd dashes – 8 M&H
Two 20 yd dashes – 10 M&H
M&H = Merkins and 2X Hallelujahs
We built our speed over the progression of the dashes.

Next, we moseyed down to the parking spaces for Build-A-Bears.
Start at the end of the parking line, do a burpee, bear crawl the line to the curb, do a merkin on the curb, slide plank across the curb to the next line, do another merkin, crawl bear back down the line and perform another burpee. We did this 5 times total.

We then went to the tennis courts.
Balls to the Fence shoulder taps x10 IC then into Hallelujah wall sits x10 IC for 3 rds.

Mary
Core Challenge Wk 1 exercises X10 IC
– Sitting knee tucks
– Starfish crunch
– Exaggerated LSF
– American Hammers
– Superman’s

COT
Announcements: Paint the fence at Bass Lake on Friday. CSAUP coming this fall.
Prayers: Many unspoken, Fram’s FIL, YHC’s friend’s dad passed

PAX, Thanks for attending and it’s always an honor to lead. Until next time…

BS Out

A late Backblast Is Still A Backblast

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FNGs: none

Warm Up: Sir Fozio Arm Circles, Popeye Punches, WMH, Kettlebell Halo

The Workout:

Part 1 (10 minutes): 

One arm with no breaks between sets

  • 5x One-arm swing snatches
  • 5x Rows
  • 5x Hang cleans
  • 5x One-hand overhead squats

SWITCH Sides and repeat

Continue alternating sides for 10 min. (~4 total rounds)

Part 2 (15 minutes):

Tabata style (45 sec on 15 sec off) x 3

  • Left leg Romanian deadlift (RDL) x5 then knee raise
  • Right leg Romanian deadlift (RDL) x5 then knee raise
  • Thrusters
  • Lumberjacks (Right)
  • Lumberjacks (Left)

Part 3 (10 min):

LINE UP

  • American Hammers
  • Lateral Swings
  • Hip-Hip-Shoulder-Shoulder

Farmer carry 

  • 10x side bends

Switch sides and repeat 

Mary: 5 min various core exercises

Announcements: none

T-Claps (Recognition): none

Prayer: I don’t remember, sorry for the late backblast. 

Absolutions! Oh My!

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FNGs: Welcome Hardhat! Named because a TBI in high-school and that he works in construction project management.

Warm Up: Side-straddle hops, daisy pickers, and a few stretches while the F3 Mission Statement, Core Values, and the FNG disclaimer was recited. (Penalty burpees were assessed when the initially called upon PAX hesitated when asked to recite the mission statement)

The Workout:

Round one consisted of partnering up for a core themed DORA consisting of Absolutions x100, Plank Jacks x200, and LBCs x300 with the alternate partner running 100ish meters then swapping out. 

Round two was a BLIMPS blitz with the PAX lining up on one side of the tennis courts and completing ascending reps of Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, and Squats then sprinting to the opposite side of the tennis court and repeating with an additional rep. Ascended through 7 sets. 

Mary: Low-slow flutter and hello dolly

Prayer: PAX that are traveling and friends/family of PAX that are ill or going through challenging times. 

Crazy Ivan Birthday Bash

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FNGs:  None

T-Claps: Flip Phone and Gump (5 workouts)

Warm-up:  SSH, Good AM, etc

Workout:  See binky ; Very little rest  HIIT

COT:  Family members who are ill; PAX looking for work.  YHC took us out.

Honored to lead on my 56th birthday.  Apologies for the commercials while listening to Pandora.

 

ufo

Moist Is the Only Way To Describe It

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24 PAX for some very moist Ultimate and YHC 9 Year week. Prayers for Rico’s situation!

Greenway Trip at Mutiny

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11 PAX in attendance today at Mutiny. We ran the greenway to north lakes parking lot. Everyone made it safely but very sweaty. Welcome Timberland!

Warm up lap with agility and back peddle on hill repeats. Move onto field for exercises
GM
SSH
Windmills
Up downs
Hydraulic squats

Indian run to north lakes parking lot
Stopped for merkins while some picked up the six
7’s w/burpees and Spider-Man merkins
Lt Dan across

Indian run back
Stopped at bridge otw back
Bridge sit hallelujahs x10
Ascending merkins 5x5x5
Rinse and repeat

Mary
WWIIs
Freddy Mercury’s
Box cutters
Reverse LBCs
HAND

Timberland just moved down to go into a rehab program for the next 21 months. Let’s all keep him in our thoughts and prayers. X-ray took us out.

Nice swampy morning men. Thanks for allowing me to lead such a strong group.

BS out!

1000007400

Painting the Fence at Sugg

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FNGs: No

Warm Up: It was plenty warm

The Workout:

Fence Painting, Lifting paint buckets,

Mary: Light clean-up

Announcements: Next Town Support effort will be scheduled soon, check with Gump

 Great 2nd F following a fun morning of work

T-Claps (Recognition):  These dudes.  Doin’ good in the hood

UFO May 6th

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FNGs:1 Welcome Tumbleweed.

Warm Up: Mission Statement, 3 Burpees, SSH, Frankenstiens, 10 merkins, 10 squats

The Workout: LBC, Brokeback Merkins, and 3 burpees on the Drops.  It was a close game until Team Yellow stopped fooling around. It was a great play and a huge effort by all. 

Announcements: Painting Holly Springs Monday, May 20th 9-11. 

T-Claps (Recognition):

Prayer: Buttermilk for running, Unspoken, YHC took us out. 

UFO High Score Comeback

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22 PAX for some not too windy Ultimate! We had even teams and even score after a great comeback but the pinnies prevailed.