9/11/2018

QIC: Iverson

Pax: Bloomer, DPug, Ping, Dig, Petros, Stardust, trigga, Iverson. 

Our Brothers in Myrtle Beach did all the hard work gathering 9/11 History…http://f3grandstrand.myrtlebeacheventmaps.com/backblast/neverforget-911-memorial-workout/

We put some of their thoughts to use here in Kalamazoo and we pushed it hard to remember the fallen. No warmup (besides jog to the circle) as there was no warmup for the first responders that day:

The THANG:

• 45 IC Mtn Climbers 
• 15 Merkins
• 15 Diamond Merkins
• 15 Werkins
• 45 IC SSH
• 90 lunges 
• 15 Hello Dolly
• 15 BB Sit ups
• 15 Crab Cakes
• 15 LBCs
• PARTNER UP! PARTNER RESISTANCE
• 45 Dips x2
• 45 Curls x2
• JOG 1/4 mile 45 Jump Squats OYO
• JOG 1/4 mile 45 Jump Squats OYO
• 45 IC Mtn Climbers 
• 45 IC American Hammers 
• 45 IC Mtn Climbers 
• 11 MERKINS to wrap it up. 
  

Somehow an extra set of jump squats got thrown in… so we did 911 reps plus 45 = 956. That’s ok, it’s good for us, as we have a purpose in this Earth and will be stronger for it. 

Peace! Iverson

9/4/18

QIC – Iverson

PAX Flounder, Ryder, Iverson, Petros, Stardust

Startex: 0515 Extended mosey out into Spring Valley. Circle up. 25 Merkins IC, 20 plank jacks IC

JUMP CIRCUIT!

• 1) tuck jumps x10
• 2) single leg hops x10 each leg 
• 3) jumping lunges x20
• 4) frog jumps x10
  • Mosey to next circle about 1/2 mile
    • REPEATO ALL
  • Mosey to next circle about 1/2 mile
    • REPEATO ALL
    • Plus swerkins x10 on playground 
• Delightful jog to next path of karaoke both sides and a quad stretch/pull to chest in the middle. 
• Proceed back to startex for Mary,
  • 25 flutter kicks IC

COT: a close knit group today, prayers for each other, reviewed basis of F3 QSource and it’s 4 quadrants and the importance of each moving forward. 

• 1) GET RIGHT
• 2) LIVE RIGHT
• 3) LEAD RIGHT
• 4) LEAVE RIGHT

https://f3nation.com/category/q/

Peace! Iverson

Welcome!
June 19, 2018
QIC- Ping
Pax: Ryder, Ping, Dig, Stardust

Hello Pax!
Disclaimer: Brandon IS A professional 🙂

1)Warm up:
SSH IC
CHERRY PICKERS IC
Mtn climbers IC
Merkins IC
Patty cake Merkins OYO

Walking leg pull (glute stretch) IC with block overhead

Hair Burners – Concrete blocks on ground, push the distance approximately 50 yards at end then complete10 OH claps IC.

Rinse and Repeat x 10. Halfway through jog around park with stops for American hammers IC and pull ups

More legs to finish us off – squats IC

Friend competition to see who could hair burn the farthest or back to parking lot.

6MOM:
Alphabet
Freddy Mercury
Seal sit-ups as a group, linked arms

That’s all for this beat down.

Peace,

Ryder

Welcome!
June 16, 2018
QIC- Iverson
Pax: ryder, Bloomer, Ping, Simba, dig, stardust, cheesesteak, Who’dat, Petros, HoneyBear, Iverson

Warm-up:
SSH
IMPERIAL WALKERS
MERKINS
RODMANS
PETER PARKERS
-all 20 IC

Partner up with your 2.0 or another pax that will challenge the stomach juices outta ya.

Animal Baseball (bear crawl, crab walk, Lunges, frog hop)

THEN Go to back drop, assume wall sit, wait until pax get there… IC punches while assuming and holding the squat.

-RepeatO-

ULTIMATE FRISBEE!! 5 on 6… no worries for the 5 man team 😉
Rules:
your team drops? 1 burpee penalty
Your team is scored on? 10 reps of the other teams choice.

Was a great all around fun cardio game, which we will play randomly in the evening and throughout the winter I can imagine. Trudging through the snow in boots, laying out for a frisbee will be an epic game.

10 min to go…another Father’s Day favorite for kickball. Same teams, all time blind pitcher to be fair (Bloomer makes fun of it himself so it’s ok). Pitcher gives the batters box 10 reps of an exercise to do, then throws,outfield has to do 2 burpees before fielding the ball and runner bear crawls the bases.
In a game of World Series type athletics, team 2 won 2-1 in Walk off fashion!!

COT: we all went around saying exactly why we came this am and without surprise 100% came for the nice workout and fellowship associated to be stronger men. Accountability is being gained slowly and each trust forming for us Midwestern hard-working men. Love it guys and keep it up!

All for now—Iverson.

Date: 6/14/2018

QIC:  Bloomer

PAX:  Bloomer, DPug, Stardust

Portage Central’s McCamley Field is officially under construction so beginning next Thursday KNIGHT will shift to Portage Central Elementary School’s parking lot.  The construction necessitated gonna no from Plan A Workout to Plan B, and then eventually Plan C!  Where there’s a will there’s a way!  #ImproviseAdaptOvercome

• Warm Up: Rucks On
• 3 Rounds in cadence
• 5 Merkins
• 10 4 ct. Flutter kicks
• 15 Squats

The Thang:

• Ruck up
• From STARTEX to Centre St. ruck on back
• SWestnedge to Shaver Rd. flip ruck upside down
• Corner of Shaver Rd. to RR Tracks in front of lumber yard use only one strap of ruck
• RR Tracks to Melody St.  ruck on front
• Length of Melody ruck must be carried by top handle only
• Melody back to STARTEX “High boat” drills w/ruck
• ENDEX with 1:00 ruck OH Hold

Moleskin

Great fellowship this morning, while on the move. Note AO parking change for next week. Shout out to Stardust, his first post since turning the big 4-0

Peace

Bloomer

Date: 5/12/2018

QIC: Moana, Guest Q from Memphis

Location: Spring Valley Park

Pax: Iverson, Ryder, Bloomer, D-Pug, Stardust, Simba, and FNG Petros

Memphis Bringing the Pain to Kzoo

Warm up:

• Side straddle Hops
• Daisy Pickers
• Big Arm Circles
• windmills

The Thang:

7 x 7 x 7  –  7 exercises with 7 reps each for 7 rounds.

• Merkins
• Slow Squats
• Big boy sit ups
• Lunges
• Man makers
• American Hammers
• Burpees
• With a Mosey round the parking lot between each round.

Round 6&7 were combined to increase the beatdown.

Mary:

• Little baby flutter crunches
• Pickle pounders
• Ankle touches

Thank you Moana for leading with a southern style beatdown. Glad to have you post with us here in Kalamazoo!

Peace,

Ryder

Date: 5/19/2018

QIC: Bloomer

Location: Pear Tree Hill

Pax: HoneyBear, WHODAT, Trigga, Ping, LaVidaLoca, Dealer, TickTock, YHC (Bloomer)

8 pax for a warm (61*), rainy, and steamy beatdown

Warm up:

Bring Sally Up w/blocks

The Thang:

The Blocker, a relative of The Cooper w/concrete blocks

BLOCKER 10-1 Manmakers, Squats, Merkins, Flutterkicks block pressed above chest run 100 yds across field after each round.  One hand on block at all times.

Walls of Jericho (4 Rounds complete) PAX selected and led exercises 7 exercises 7 reps of each followed by a 100 yard run.

The steam rolling off the PAX bodies at the end of BLOCKER was a good indicator we were working hard!

BLOCKER has been submitted to be included in the official F3 Exicon.

Peace,

Ryder

Date: 5/15/18
Pax: Ryder, Trigga, stardust and YHC
QIC: Iverson

UNO!!

Startex 0515 Robert Morris Park, new spot, gates closed, oh well that didn’t stop us.

Warmup:

Imperial walkers; cherry pickers, arm circles all IC

THE THANG

Rapid fire cards, kept it going strong. The wild cards got a little wild with a little mix-up for sprints to do pull-ups, hill sprint, square around parking lot with a jump squat at the corners. It was a true cardio circuit. Kudos to a few different regions for the Uno idea as it WILL be repeated.

A great morning with 4 guys, alternating the cadence hence all leading one another. All are HIM working to grow Kzoo in the right ways. Excitement to summer is in full force!
CoT

Peace!

Iverson

Date: 5/12/2018

QIC: Ryder, Trigga, Ping

Location: Pear Tree Hill

Pax: Iverson, Stardust, Pom Pom, Honeybear, Dig, Bloomer, Boiler, LaViDaLoca, Ryder, Trigga, Ping, Welcome FNGs Thumper, Dealer, Robo.

Combination Q in a down pour.

Ryder took the first 20 minutes, Trigga jumped in for the middle 20 minutes, and Ping finished us off with the last 20 minutes.

Warmup/CoP:

1. SSH x 20
2. Cherry Pickers x 20
3. Annie x 20
4. Indian run

The Thang:

Escalator! Start at 10 reps and add 10 reps to each workout.

1. 10 Burpees
2. 20 squat Jumps
3. 30 Merkins
4. 40 squats
5. 50 Freddie mercury
6. 60 lung walk

This ended the first 20 minutes and Trigga picked the Q up with his portion. The rain really started to come down at this point.

1 min each (45 seconds with 15 sec for rest/new position)

1. Merkins fast cadence
2. flutter kicks fast cadence
3. plank walk (follow the leader: front, back, left, right)
4. Boat
5. fake burpees (“in” “out”)
6. right left center plank hold
7. can openers in cadence (shoulders)
8. toe touchers
9. plank walk (ftl) with Merkins
10. V up roll up in cadence
11. mountain climbers cadence
12. flutter kicks slow cadence
13. Merkins slow cadence
14. bicycles cadence
15. hold plank
16. Freddie Mercury’s cadence
17. backward plank walk up hill oyo
18. little baby crunches up hill oyo
19. bear crawl up hill oyo
20. hold plank facing down hill

Ping took over for the last 20 Minutes, unfortunately we had some lighting and had to cut his portion short.

B.O.M.B. – Partner up

50 Burpee while other PAX bear crawl up pear tree hill.

CoT.

With the continued grow of our region we are launching our 3^rd AO on Tuesday mornings at 0515-0600 at Robert Morris Park. Look forward to see you all out there!

Peace,

Ryder

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