Today was an EMOM –

10 minutes x 3

KB Swing/Merkin
KB Snatch/Squat
KB Moutain Climbers/Press

Special thanks for @pickup for the playlist!

Welcome FNG Crayola

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cj4ww. 0530 start. Pledged. Warmed up. Took a lap. Spotted Pick Up running in. Got him belled and situated. (Loved this guy.) Wings implemented a brutal playing card based routine. Folks were falling out, but Nugent saved the day by firing up the minivan’s sound system. Merkins, Lunges, Squats, Step-Ups to infinity. Great having Redenbacher on our side of the wall. Prayers for Darkhorse’s uncle and Wings’ family.

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Warmarama
SSH
Halo
Goblet squat
Homer to Marge
Good mornings

Tabata 30 sec work/ 15 rest

Round 1
Swings
Turkish get up
Romanian dead lift
Erkin

Round 2
Goblet squat
Merkins with KB
Thruster
One-handed swing

Round 3
Overhead press
Bulgarian split squat
Curls
Derkins

Playlist a little lite on the gangsta rap but YHC recognized most of the songs for a change

MIAGD!

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Science suggested YHC should go tabata style today so we did (even though Bluewater was skeptical of the research paper). 18 showed up and avoided the rain that never came under the pavilion. This ended up being a bonus for coffee access and bass lines.

This workout left a mark. It went something like this —

Warm up: halos and deep squat holds to open up the hips

The Thang: 2X straight through 4 different circuits of 6 exercises. 35 seconds ON. 15 off. —
– Kettlebell swings
– Kettlebell burpee deadlifts
– Behind the neck squats
– Reverse lunge swings
– Chase the rabbit
– Merkins

– Kettlebell swings
– Downward drag curls
– Pullover crunch and press
– Pick up and Press
– Bench rows
– Irkins

– Single arm swings
– Kettlebell bench step ups
– Bent over take overs
– Dips
– Full body squat curl press tricep extension
– Derkins

PAX choice for the final round:
– Kettlebell swings reguLAR
– Kettlebell bench step ups
– Behind the neck squats
– Reverse lunge swings
– Chase the rabbit
– Merkins

… And a perfectly timed Have a Nice Day. YHC took us out. Coffee was on point.

The PAX-provided playlist shuffle did not disappoint (with maybe a few exceptions):
– Low Down | Lil Baby
– Sabotage | Beastie Boys
– Astronaut in the Ocean | Masked Wolf
– Welcome to the Jungle | Guns N’ Roses
– Sultans of Swing | Dire Straights
– Afternoon Delight | Starland Vocal Band
– Machinehead | Bush
– Regulate | Warren G feat. Nate Dogg
– Inside Out | Eve 6
– No Hands | Waka Flocka Flame
– Blister in the Sun | Violent Femmes

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16 for swings and supersets. Friends from Carpex and Peak City were on-hand, plus some good bros from F3 Cherokee. Great crew – thanks for coming out.

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Everyone was ’ing Olsen’s fleece this chilly morning!   LARGE group and successful day. Quick lap around the church, with the opportunity to perform monkey humpers for those on their early commute.

We quickly moved into the patented F3 “4 Corner” Drill.

1st Corner:  10 Burpees, sprint to 2nd corner
2nd Corner: 10 Burpees, 20 Merkins, lunge walk to 3rd Corner
3rd Corner:  10 Burpees, 20 Merkins, 30 Mountain Climbers. Sprint to 4th Corner.
4th Corner:  10 Burpees, 20 Merkins, 30 Mountain Climbers, 40 Jump Squats.

We then caught our breath and split into two groups for Thang #2. Group 1 repeated 4 corners with American hammers, WWI, Astro Jacks and Freddy Mercury’s.

Group 2 got to live their best lives playing a quick game of Ultimate.

We then switched groups to allow Group 1 to live the dream!  

Standouts were Unitard’s one finger spinning, Astro’s ability to catch anything near him, Nugent at QB, and Claypool’s diving effort! Saw some other GREAT stuff out there gents!

Wrapped with a sprint to the trees and back. Sherpa gave old FLINTstone a run for his $$$. Not sure who won, but I’m positive I beat him!

Summer is almost here. School’s out for our 2.0’s. Prayers for many memories made this summer with our 2.0’s and the older ones find jobs or put in that extra effort helping Dad out! Also praises to our grandparents and for those who have already passed let’s celebrate their lives! And for prayers for Bubba’s son that he comes home safe and soon.

Have a great weekend gents! And don’t forget your holiday Murph!

Out!

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Yogi Q. Are you a man of integrity? A new record was set with 30% of the PAX showing up late leading to penalty burpees. One of the late comers may or may not have been headed to a different Friday workout and then thought better of it and showed up 10 min late.

As expected, the workout was not quiet. Long slow mosey around the church and then over to the southwest portico for deck of cards exercises. Burpees, WW1/2s, diamond merkins, squats. We had to re-do some burpees because a PAX didn’t get his hands above his head on the jumps. Extra diamond merkins to pickup the six. Back to the flag for COT.

Bring food to Quiver for HS food pantry. Prayers for Yogi’s potential job and Astro’s mole biopsy test results. Solid coffeeteria followed under the tree and mostly out of the rain.

MIAGD, men.

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9 bootcampers and 2 mall walkers showed up. Mostly focused on core today. Warmed up and headed over to the bridge, stopping on the way for balls to wall and derkins on the rail. Bear crawled over the bridge, held chilcuts for awhile, crawled some more, chilcut… Over to a nice hill for 7s with Turk n Burps and Australian Snow Angels with HGTV helping us display perfect form. Jogged back, mixing in some silent squats and finished with 46 low slow flutters in cadence.

Let’s help Quiver out with his food (or cash for food) drive. Great work to our FNG this week Brie for going hard in his first week of F3!

MIAGD!

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What an awesome way to start the day!

– Intro
– Pledge
– Mosey to Boat ramp for warm-ups
– Ran down to spillway and circled up for the Circle Burp (high knee to burpee 1 round)
– Grabbed manly rocks and proceeded to do the following circuit
1) Curls, OH Tricep Ext, Lateral Raises (10 reps ea.) then pickle (x2)
2) Rock Rows, Press, Rock Pullover (10 reps ea) then pickle (x2)
3) Romanian Deadlift, calf raises, squat (10 reps ea) then pickle (x2)
4) All 9 exercises back to back (5 ct)
– Put rocks back
– 7s on the hill (derkins at base and dips at the top)
– Mosey back to flag
– One final round of the Circle Burp

We were blessed to celebrate the birth of Breezy’s grand-daughter and Smokey’s 65th birthday (yes we sang).

We went out with pray and a little fellowship after

Thanks for being a part of my morning gents.

IC Light Out…

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5 for a Gangsta rap free kettlebell circuit of swings, TGUs,pull ups, squats, RDLs, lunges, curls , OH presses, farmers carry and mosquito swats. MIAGD

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