Tag: Grappler

Welcome FNG “Big Johnson”

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An amazing day out. No gloom here. Mid fifties and sunny.


We borrowed F3 Hampton Roads idea of a special log to commemorate a members 50th post. They call their’s Lady Glitter Sparkels. The premise is that if the post hits the ground during the beat down everyone does 5 burpees.

Warm Up
5 Tea Pots
10 Finkle Swings (Leg swings)
15 Cherry pickers
20 SSHs
25 LBCs
20 IW
15 heel raises
10 Rowers
5 Burpees

Ceremony to introduce Lady Glitter Sparkles to the Pax and D.P.R. Pax immediately renamed her “Big Johnson.”

1 tip: You are the Q (or the leader) of the post and it’s never truly “On your Own” with F3.

The Thang:
Run to top of hill – SSH until LGS arrives
Run to corner – Al Gore until LGS arrives
Run to curbs – Plank until LGS arrives
At Curbs: 10 Hello Dollies / 10 Mike Tysons (Bench press LGS?) then 9,8,7….
At Curb: 10 rowers (leg raises with LGS?) / 10 Arm Presses while wall sitting (Curls for the Girls with LGS?)
At Curb: 10 LBCs (LBCs with LGS) / 10 Squats…. (partner up – squats with LGS – one holds each end?)
Run to mid school – SSH while wait for LGS
Run to hill by football field – do a few Bernie Sanders back up the hill.
Run to field

Goal line – partner up
1 pax Kareokes to 30 does 10 shoulder taps (runs back) while other pax does 1000 dying cock roaches – first team calls it.

Credit goes to D.P.R. who did not let BJ hit the ground once during the beatdown.

YHC and Q: Cleveland Rocks

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Groiners

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7 strong 💪 this morning. Great weather. 50 degrees or so. Sun is coming up quick these days so most of the beatdown is done in daylight. Fishing boats were out well before us – lights blasting the bay as they gathered their take.

Warmup
1 Merkin
10 IW
2 Merkin
Abe Vigodas
3 Merkins
Hill Billies
4 Merkins
Heel Raises
5 Merkins
Am. Hammers
6 Merkins
LBCs
7 Merkins
Cherry Pickers
8 Merkins
Moroccon Night Clubs
9 Merkins
SSH
10 Merkins

All that in 10 minutes. YHC yelled out that’s 155 pushups in 10 minutes to which Sharkbait corrected me that is was actually 110. As Dredd said in the hit documentary “300” produced by YHC and edited in part by Burgundy, Sharkbait is a merkin master so no pulling the wool over his eyes on the merkin count!

Mosey to lot:

  • Bear Crawl, 20 groiners, bear crawl back, plank /Pick up Six
  • Crab Walk, 30 groiners, bear crawl back, plank /Pick up Six
  • Crawl Bear, 40 groiners, bear crawl back, plank /Pick up Six

YHC didn’t have anything else planned except 6 minutes of mary but there was now 20 minutes left! What to do!?!?!?!

Mosey to wall. 20 dips, 15 dips, 5 dips & 20 box jumps

Mosey to beach – run back to home but along the way to 10 catcher burpees OYO

6 MOM was actually 10.

Count / Name / COT

Something new planned for Saturday… hint it is a Hampton Roads tradition.

YHC & Q Cleveland Rocks

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Growing

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8 on a Monday. Awesome. These 8 were challenged to attend all workouts in the Month of March.

Welcome FNGs Shaffer & Grappler.

Warm Up
20 SSH IC
15 Merkins IC
Windmills IC

The Thang
Mosey then Bear Crawl

Pax does squats while 1 at a time 1 pax runs to X and does 10 Merkins

Partner up. One pax runs, other exercises. First team calls it: 100 leg presses, 200 hello dollies, 300 LBCs

Mosey to sea wall – wall sites & mike tysons
Mosey back

There’s more time… what to do: Air squats & Al gore,
arm raises & merkins
SSHs to close it out

YHC and Q Cleveland Rocks

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