Block O’ Rama

Date: 4/21/2018

QIC: Ping

Pax: Iverson, Ryder, Stardust, Honeybear, Hollow Point, Ridge Crest, Dig, and Welcome FNG AESPN

0615 – “The Standard” (Pre-Ruck)

Warmup/CoP:

Side Straddle Hop x 20 IC

Shoulder Circles x 10 front/back IC

Cherry Pickers x 20 IC

Indian Run with Block

Last person runs to the front with block and then passes to the person behind them.  Block is passed through line until it gets to the end person.

 

The Thang:

Location – Field

Tunnel of Love – 3 Cycles

Elf on the Shelf (up/down) 10 both sides.

This exercise is done with one concrete block. Start with the block on the ground beside you. Grab the block and lift it from the ground across your body reaching up as high as you can. Like putting it on a shelf. After a set from right to left then do left to right. Named after some Elf on the Shelf mumble chatter at a workout around Christmas time.

American Hammer – Block Pass

3 Cycles around circle + 1 Bonus round.  Form a circle, while doing American Hammer, pass block to the guy on your right.

Shoulder Presses (Cusak)

Cycle around the circle.  (20 cycles)   – Do a wave with the blocks.  Make everyone hold the block above their heads until that wave has gone completely around the circle.  At the end, make everyone hold the block for 30 seconds above their head.

Bicep Curl

Up/Downs – Do 10 reps with close grib, 10 reps with wide grip, and 10 reps with arms inside the block.

Black Jack – Merkin/Squat at your own speed.

Start on the sideline of a football field. Perform 1 Merkin – run to other sideline – perform 20 Squats. Run back and do 2 Merkins. Run back for 19 Squats. Repeat until you do 20 Merkins and 1 squat, running between the sidelines. Always adds up to 21 – BLACK JACK!

Farmers Carry with blocks.

Have everyone partner up, one partner carries two blocks from Point A to Point B and then back.   The other partner does little baby crunches.   Make them repeat it three times.

Ballerinas – Toe Squats x 10 IC

In parallel, raise heels off the floor then slowly squat as low as you can (stop before any knee discomfort). With control, straighten the legs all the way back up to standing while balancing on the toes. Can be completed with arms straight out for balance or with hands clasped behind head. Best performed either in a slow cadence or OYO.

 

Location – Hill

Dancing Bears/Bernie Sanders – Bomb

150 Total Dancing Bears.  One partner runs up hill backwards while other partner performs Dancing Bears.

Ended with COT.

Hollow Point and Ridge Crest made the trip down from Grand Rapids in preparation of there Muster Seed lunch next week. Expansion

TClap |
0

Terrible Tabata

Beautiful Spring Morning in Carmel

20180421
Q Sharkbait
Pax Croc & Sawdust

Warm Up
Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow 20
CooperHead Squat 20
Up Straddle Hop One Leg 20+ each side
Annie Plank 10
Doggie Paddle IC 10

The Thang

3 Rounds
Pulse Rows IC 10
Supermans IC 10

The Wolverine 10 OYO
11’s
(Underdog) Australian Merkin / Berpee
Quarter Pounder: Merkins, Squats, Mountain Climbers, SSH.
Tabata Pole Dance
Moroccan Night Clubs 30

1 Corinthians 13:11
When I was a child, I spoke like a child, I thought like a child, I reasoned like a child. When I became a man, I gave up childish ways.

TClap |
0

Water Boarding

Warm Rain this morning.   Australian Merkins and every exercise on the 6 this morning was a mild form of waterboarding.  Sub Prime the Site Q for the upcoming Mountain View, CA AO’s enjoyed this mornings beat down. My cousin Nick is now FNG Powder.  Croc is back from maternity leave. You Betcha our marathoner was there too.  29’s first Saturday workout and Sawdust has reappeared.  Priorities was CIRCUMSACKed then STARSKYed with the two MiniPriorities & Donuts.  Am I rambling?  Here it is
Q Sharkbait
Pax SubPrime (down range from F3SanFrancisco), YouBetcha, 29, Sawdust, FNG Powder & Croc.
Warm Up
Imperial Walkers 20
Hill Billies 20
Abe Vigoda Slow 20
CooperHead Squat 20
Annie Plank 10
Doggie Paddle IC 10
3 rounds
Pulse Rows IC 10
Supermans IC 10
The Thang
4×4’s 10 OYO
Cindy Ish Super Sets 10 reps each 10 minutes +/-
Australian Merkins
Derkins
Levitation Squats
DirtyMacDeuce Dips / Prisoner Squats/LBC”S
Rosalitas
Merkins 20
Moraccan Night Clubs
Sun Gods
Epictetus said,“Man is disturbed not by things, but by the views he takes of them.”
Marcus Aurelius, Stoic Philosopher and the once Emporer of Rome
“Begin each day by telling yourself: Today I shall be meeting with interference, ingratitude, insolence, disloyalty, ill-will, and selfishness – all of them due to the offenders’ ignorance of what is good or evil.”

TClap |
0

Beach Rhymes

27MAR18

Q Rhymes

Pax Beach

Deck of Cards Workout:
Hearts – Mountain Climbers
Diamonds – Squats
Clubs – Reverse Lunges
Spades – Spiderman Murkins
Jokers – 10 pullups/20 rows

TClap |
0

27MAR

27MAR18

Q Rhymes

Pax Sharkbait

100 reps done with 25 # plate:
Floor Presses
Bent Over Rows
Squats
Overhead Press
Good Mornings
Bicep Curls
Overhead Extension
Reverse Lunges
50 reps American Hammer

TClap |
0

PING 101

Date: 3/24/2018

QIC: Ping
Pax: Iverson, Ryder, Stardust, DPug, Whodat, Honeybear, Trigger, Bloomer, Ticktock, Simba

0615 – “The Standard”

Principles of F3

Disclaimer

Warmup/CoP (Circle of Pain)

  • Side Straddle Hop x 20
  • Matt Biondi x 20
  • Windmill x 10 (4 Count)

The Workout;

Coupon pass Indian Run. Last guy carries coupon from the back to front of the line, once at front of line coupon is passed to the back of the line by each PAX.

Indian run in between each parking lot/location.

Parking Lot 1

  • Mountain Climbers – 4 count in cadence

Parking Lot 2

  • Bolt 45s (Up/Down)
  • As in Usain Bolt Olympic runner. The Colt 45s of legs. Begin with 15 squats full standing position down to halfway position and return. Then go from halfway down position to full squat position and return up to halfway position 15x. Finish off with 15 full squats or jump squats.

Parking Lot 3

  • Shamrock Pushups – aka circle of merkin

Park

  • Pull Ups – do the best you can/partner assist x2 sets

Hill

  • B.O.M.B.S. – Partner up
  • 50 Burpees/Duck Walk
  • 100 Overhead Claps/Bernie Sanders
  • 150 Merkins/Run

6 MoM
Flutter kicks with Ruck overhead

Ended with CoT

TClap |
1

We’re all Irish Today

3/17/18
QIC: Iverson
Pax: Ryder, Bloomer, Ping, Simba, Iverson, DPug, Dig, Roary.
Welcome FNGs! F3 and Disclaimer

Indian Run with:
Dublin Dry Docks 20 IC
Celtic donkey kicks 20 IC
St Patty cake Merkins 10 IC
Cherry pickers 20 IC
Leprechaun lunges -Zombie Walk 100yds
Pull-ups AMRAP
Irish Hill climbers 20 IC

TO PEAR TREE HILL:
Guinness bearcrawls up hill with partner Irish twists at the bottom totaling 400

Concrete block Circle (run and push down)
Then wave of Merkins in block

Farmers carry around flag x2
Partner overhead claps
4 leaf clover (legs) for 6MOM

Moleskin:
The morning after a long Ruck for some had a legs and feet in a bind, got out in the gloom pushed one another Irish style. 3 FNGs joined with 5 vets (further growth expected next week!) but Bloomer felt weird doing Dublin Dry docks, but Carolina Dry socks are ok for his masculinity 😉 The message of “we aren’t lucky but here with a purpose” was left to chew on. Great way to start a beautiful weekend here in Kzoo Region.

Peace,

Iverson

TClap |
1

Post-Pi Day, Pre-Sunrise

15MAR2018

YHC had the pleasure to jump back in the Q saddle with a gimp leg. Turns out that a workout with out running is even more challenging both for planning and physical difficulty.

Q: Quartermaster
PAX: Ute

Warmup
Bear crawl from parking lot to upper lot (bonus stability training when crossing ice)
Imperial Walkers x 14
Toy Soldiers x 14
Donkey Kicks x 14/leg
Mountain Climbers x 14
Don Qs x 14

The Thang
Crab Walk to far island, pausing halfway for plank shoulder taps
Lunge from island to island
Squats x 14
Lunge from island to lower lot periodically pausing for additional wide and narrow stance squats
Change lunge to side lunge and crossover lunge
Ski boot sit x 5 at lower lot
Walking fly aways to rock wall
Grab a 14 rep rock
Standing chest press to shoulder press x 14
Skull crushers x 14
Full curls x 14

Mary
Crunch and Lift x 14
Freddy Mercuries x 14
Hello Dollies x 14

Walking mosey back to parking lot
COT/BOM

TClap |
0

Couple of Burpees

20180313
Q Sharkbait
Pax Priorities, FNG 29 Baby’s

Warmup
Imperial Walkers 25
Hill Billies 25
Abe Vigoda 20
CooperHead Squat 20
Annie Plank 10

The Thang
4×4’s 10 reps
Route 66 Burpee
SSH Burpees 25
Flutters IC 15 reps 3 rounds
Supermans 3 count 15 reps 3 rounds
Rosalita IC 15 reps
Alphabet Mary
Abe Vigoda
Sun gods

“If a man knows not to which port he sails, no wind is favorable.”
― Seneca

TClap |
0

March 10

20180310
Q Sharkbait
Pax Beach

Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow 20
CooperHead Squat 20
Annie Plank 10
UpDowns-

3 Sets
Russian Twist IC 15
Dolly’s IC 15

Hindenburg Blimps

“Sometimes even to live is an act of courage.”
― Seneca

TClap |
0