Tag: Blue Beret

Looking for some inspiration and ideas for my last workout at “The Beach Bum” AO, I couldn’t help but recall Mahatama-Ice’s recent beat-down at the Mothership.  I didn’t  have Tool here to bring the “presents”, so in true F3 fashion we would have to “modify” and do it “Grinch stole Christmas style”  So with my single 2.0 PAX in tow we began our Christmas is August celebration.  A quick Disclaimer and off we went with a mosey to the basketball court, a single lap around and over to a patch of grass for warm up.

Warm Up:

SSH x15 IC, Imperial Walkers x15 IC, Hillbillies x15 IC, Fwd Arm Circles x15 IC, Rev Arm Circles x15 IC, Windmills x15 IC, Plank Jacks x15 IC

 

Thang 1 – Christmas Tree workout  – Medulla Style – Thank you Mahatama for the inspiration!

1 Burpee – My added star to the top of the tree.

5- Bobby Hurley’s – We were on a basketball court, had to throw that in.

10 – Complex V-Ups – Cause regular V-Ups apparently aren’t tough enough, right Mahatma?

15 – Merkins – Cause it’s not an F3 workout if you don’t do Merkins.

20- Step ups -10 R leg, 10 L leg

25 – Plank Jacks

30- Copper head Squats – 3 count down, 1 count up

100 yard run to start, then 50 yard run in between each addition of a level of the tree. Each round repeating all the previous levels and adding the next level.

Again, somewhere around the addition of the Step-ups my PAX of 1 started to mumble chatter about how this was “too hard” but we powered through it and with some modification he got through it.

 

Thang 2 – The “11” Days of Christmas

11 Workout on the basketball court, baseline to baseline.

1 Merkin, Defensive Slide length of court, 10 Bobby Hurleys, Lunge walk back

2 Merkins, Defensive Slide length of court, 9 Bobby Hurleys, Lunge walk back

… You get the idea…

10 Merkin, Defensive Slide length of court, 1 Bobby Hurley, Lunge walk back.

20 count by Blue Beret

Mosey back to grass

 

Mary in the “Manger”

LBC’s  x15 IC, LBT’s x15 IC Flutter Kicks x15 IC, American Hammers x15 IC, Lady Pleasers x15 IC

Was definitely worth the reaction and look on his face, from my 13 year old son when I called out, and explained the last exercise,   “I’m not doing that!!” — Just wait, your still young, one day son… I mumbled under my breath.

We did manage to find some “presents” as we moseyed back to “the Flag”,  I saw through the window, some light dumbbells in the Cardio Room and we detoured in for 20 Bicep curls, 20 Overhead Tricep presses, 20 Bicep Curls, and 20 Overhead Tricep Presses.

CHRISTMAS WAS SAVED!!

COT , Count-off, Name-o-rama, Prayer

Great way to wrap up a good time at the Beach and great quality time with my 2.0’s

SYITG

 

 

A PAX gathered at the entrance to the condo in Destin FL.  This would be the AO for this week, forever now known as the “The Beach Bum”.  The PAX consisted of YHC and my 3 – 2.0’s; Rex(13) Wesley(12) & George(10).   The disclaimer was given and a brief introduction to F3 was given.  Off we went with a quick mosey over to a full court basketball court on the condo property.  One lap around the basketball court, Circle up for the warm-up.

SSH  x20 IC

Mountain Climbers x20 IC

Imperial Walkers x 20 IC

Peter Parkers x20 IC

Parker Peters x20 IC

One Lap around  basketball court again

THANG 1

BLIMPS with lap around the adjacent Tennis Courts in between each set.

Burpees x5, LAP, Lunges x10, LAP, Imp Walkers x15, LAP, Merkins x20, LAP, Plank Jacks x25, LAP, Squats x30 LAP

Somewhere around Plank Jacks the Mumblechatter about being tired and thirsty began to bubble up.  By the last lap they were all drag-assing and walking.

Gave them a 20 count recovery, then mosey over to some nearby benches.

THANG 2

Dips x15 IC, R Leg step ups x10 IC, Dips x10 IC, L Leg Step ups x10 IC, Dips x10 IC

Now they were really complaining and Rex had almost given up.

Mosey over to a grassy area for some Mary

Circled up

MARY

LBC’s x10, Dying Roach x10, Rower Sit-up x10, Freddy Mercury’s x 10, Flutter kicks x10

We found a water fountain so they would stop complaining and everyone drank water.

Mosey back to the “flag” in front of the condo.

Circle of Trust, Count off, Name-o-rama, I named my 3 FNG’s after I let them each tell me about themselves.  I made sure I yelled HATE for each of them.

FNG’s Rex – Blue Beret,  Wesley – Phelps, and George – Wakanda

We circled up and thanked God for everything we have and the opportunity we have to be on this great vacation,  I prayed that they could get along better for at least the rest of this trip. HA!!

Great time showing my boys what F3 was all about, they all said they want to do it again tomorrow.  Maybe I can get them out to the Mothership next Sat.

SYITG