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

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

02/10/2018

AO change to Western Michigan University – Miller Parking Garage

Q: Iverson

Pax: Iceman, Iverson, Ping, Ryder, Stardust, TickTock

Warmup:
Arm circles, Merkins, Plank shoulder touches – all IC

Competition up stairs, passing block.

The Thang:

90’s beatdown

Mosey with blocks  to incline of parking ramp. B2W

One of the PAX jump rope to 90x, while rest of PAX AYG reps with blocks workouts listed below until 90x  jump rope were competed. In between each block set PAX completed one of the following; Sprint down and back on the incline, Bear crawl weave, crab walk weave, wall sit with punches

• Block Workouts
  1. plank jacks
  2. monkey humpers
  3. flutter kicks with block
  4. overhead block hold
  5. shoulder press
  6. squats
  7. diamond Merkins on block
  8. curls
  9. ruck raise

We jammed out to some great 90’s music playing in the background including; Marky Mark, MC Hammer, and Sir Mix-A-Lot.

A great 18 Deg Saturday am beatdown, with 60 year old Iceman showing us all up on the crab walk (freakishly) and friendly competitions on the sprints!! A healthy showing considering the weather and AO change. Stardust getting better by the week, and TickTock back at it from taking some family time was great! Till next time…

Iverson Out

WHEN: 1/27/2018

VQ: Ping

PAX: Iverson, Stardust, Honeybear, Ridge Crest, Ping, Bloomer, Whodat

Another VQ stepped up to lead, great workout Ping! Ridge Crest a Grand Rapids MI native made the drive to join us in balmy 45 degree January gloom. Sounds like a mustard seed could be planted in GR come spring!!!

Warmup/CoP (Circle of Pain)

• The Chinook – 10 forward, 10 backwards.
• Windmill – 10 total, 3 count cadence.
• Black Snake – small ¼ to ½ mile loop around park. With Rucks.

The Thang:

• Location: Baseball Field
  • Three Amigos – 1st base to 2nd. 2nd base to home.
• Location: Wall
  • Derkin – 2 sets of up/downs x 10. With Rucks.
  • Butkus – 2 sets of 1 minute intervals, 30 second rest. With Rucks.
  • Dips – 2 sets of up/downs x 15.
• Location: Hill
  • Partner Circuit:
  • 100 – Air Humpers/Run up hill
  • 125 – Merkins/Backwards run up hill
  • 150 – Mountain Climbers/Run uphill
  • 150 – Little baby crunches /Run uphill
• Location: Field
  • Bear Crawl – 3rd base to home plate. with Rucks.
  • Crawl Bear – home plate to 3rd base with Rucks.
  • Superman – 10 up/downs
• 6MOM
  • Flutter kicks – 20 total (3 count cadence) With Rucks overhead.
  • V-Up Roll Up – 20 total
  • Freddie Mercury – 15 total, (3 count cadence)

-Ryder

WHEN: 1/20/2018

Q: Ryder

PAX: Iverson, Stardust, Ryder

On 1/19 8 PAX got together for a 10 Mile Ruck stepping off at 1930, needless to say the legs were toast for those braved the gloom the next morning.

Warm Up:

• SSH’s – 30 IC
• Hillbillies – 15 IC
• Mountain Climbers – 15 IC
• Chinook – 30 IC

The Thang:

• Super 20…. Do 1 merkin followed by 1 situp; 2 merkins / 2 situps; 3 merkins / 3 situps, etc., etc. ……. up to 20 merkins/ 20 situps (total of 210 merkins and 210 situps). We Inserted two other exercises to allow for recovery, deep squats and block curls.
• half way though we stopped the beat down to complete a 100 yard Plank Hurdles for a bit of rest!!!
• We ran out of time to complete to super 21, however 210 Merkins, 210 situps, 210 squats, 210 curls anit a bad way to start your day.

Ryder

WHEN: 1/13/2018

VQ: WhoDat

6PAX: Honey Bear, Ryder, Stardust, Iverson, Bloomer, WhoDat

The youngest member of Lake Effect (WhoDat 18) stepped up for his VQ! The Gloom brought a beautiful 12 degree morning with a fresh blanket of snow.

THE THANG:

DECK OF DEATH!!!

Done with a deck of playing cards where each suit is an exercise or two and each card number dictates the number of reps you do of that exercise, all the way up to an Ace being 14 reps.

The Deck

• Jokers – 15 burpees
• Kings – Sled relay race
• Queens – Diamond Merkins
• Jacks – 15 LBC in cadence
• Hearts
  • Even #’s – Bottom half burpees
  • Odd #’s – Monkey humper jumps
• Diamonds
  • Even #’s – Jump squats
  • Odd #’s – Merkins
• Spades
  • Even #’s – Jumping lunges,
  • Odd #’s – Side crunch
• Clubs
  • Even #’s – Mountain Climber in cadence
  • Odd #’s – SSH in cadence

Although we didn’t finish the deck due to time we ended the workout in West Michigan style with a sled replay race up and down the dreaded Pear Tree Hill A.K.A. the Merlot splasher.

2 PAX raced down the hill in sleds while remaining PAX AYG on planks or bench dips while waiting for other 2PAX to race back up Pear Tree Hill sleds in tow!

Great work WHodat glad to see you step up! your hands must have been FREEZING dealing those cards.

Quick announcement that Lake effect has open a second AO on Wednesdays at 0500 at McCamley Field 8135 S Westnedge Ave, Portage, MI 49002 in preparation for the end of April GrowRuck!

Ryder

WHEN: 1/6/2018

QIC: Iverson

PAX: HoneyBear, Ping, Ryder, Stardust, Iverson

Our permanent AO at TheBerg was temporarily moved to the WMU Aud parking deck for frigid temps. And it was a great group decision by the pax!

Warmup:

• SSH 20 IC
• Merkins 20 IC
• Cherry pickers 20 IC
• Plank jacks 20 IC
• Arm circles 20 IC x both directions

The Thang:

1. With Ruck of choice, start circling parking garage passing off cement block coupon.
2. First incline of garage, up and back for squats and Merkins always totaling 10. 1-9, 2-8, etc
3. Process to stairwell, while each PAX at every level (stair jumps) as we waited for Be coupon to be passed up and down the levels x4
4. Merkin circuit 10-9-8..etc with air shoulder presses as rest. Then at rep 1, we individually did AMRAPA and helping each other to finish AMRAP.
5. Ruck to top of garage with passing concrete block doing 20 reps of curls then back down for
6. MOM- slow/fast scissor kicks and 30 IC LBCs