Tag: hellfire

  • We Only Lost One – from MANCHOVY

    We started simply enough with 24 PAX and a mosey to the field in front of the zoo for a warm-o-rama which included SSH x 20, arm circles forward and backwards x 12 each, Windmills x 15, Peter Parkers and Parker Peters x 15. Then it was over to the Audubon statue for BLIMPS.

    Following the BLIMPS it was over to the levee for 7s with squat jumps at the bottom and Jack Webbs at the top of the levee. Afterwards we planked on the railroad while the PAX on the end did 5 merkins, ran to the end of the line, and re-planked. After two rounds it was back to the statue for right and left leg step ups, dips and a round Mary. We lost one PAX sometime during the above.

    We returned to the flag for count-o-rama with 23 PAX, the name-o-rama and welcomed FNG #Slow Poke .

  • Less Than or Equal to One Man Left Behind – from Tinkles

    Last week we had some aggressive workouts. Llama is still somewhere on the golf course. We think he will be back. With that in mind we stayed centered on the flag but were still able to get some quality time in!

    Warm Up:
    SSH x 30, IW x 20, FAC x 20, RAC x 20, Mountain Climber x 20.

    Beat down:

    1/2 mile loop with station for 30 LBCs, 20 Squats, 10 Merkins. Pax covered a range of 2-3 miles.

    Count off, Namorama (Welcome FNG Wilson!), Intentions, Prayer.

  • Fore! – from Landing Strip

    I thought I was dusting off an oldie-but-goodie with a morning run/workout through Audubon Golf Course, but low and behold MacGyver beat me to it a week or so ago. Nevertheless, we persevered…

    Warmup
    We moseyed over to in front of the clubhouse for the following exercises:
    -20 x SSH
    -15 x Forward Arm Circles
    -15 x Self Love

    Tha Thang
    We then moseyed through the course, hole-by-hole. Each hole was accompanied by an exercise, with reps to match the # of the hole. But we waited for the 6 to finish that # of exercises before moving on. Make sense? Yeah, it was kind of confusing out there as well.

    Here were the exercises:
    1. Burpee(s)
    2. Diamond Merkins
    3. Mountain Climbers
    4. Wide Arm Merkins
    5. Peter Parker
    6. Incline Merkins
    7. Parker Peter
    8. Decline Merkins
    9. Air Presses
    10. LBCs
    11. Flutter Kicks
    12. LBTs
    13. Hello Dollies
    14. J-Los
    15. High Planks (didn’t get to these)
    16. Low Planks (didn’t get to these)
    17. Mission Impossible (didn’t get to these)
    18. Big Boy Situps

    We were a few minutes late back to the flag, and there were some stragglers / bathroom breakers, but all in all, a solid workout wherein 5k+ was covered!

  • Angie’s List will check you for Ticks – from Sandbar

    YHC has been in a constructive state of mind as of late and bricks seemed to be just the thing. Bonus is having my 2.0s leave the the comfort of the AC for 10 minutes to load my truck the night before.

    Warmup – 10 grass grabbers IC. That’s it.

    Mosey to the truck to pickup bricks. Mosey with the bricks to the levee.

    Recent rain had kept the levee board from mowing, or the inspection guy has been on vacation. Grass was high and wet. Much grousing among the PAX re: snakes, rats and ticks. Angie’s List was particularly interested in the ticks and where they might end up.

    We did 7’s. Brickbys at the bottom and squat thrusters at the top. Each PAX had to blaze a trail through the tall grass to the top of the levee and back down and apparently stuck to their trail after it was made. When we finished, there were these neat lines up and down the levee like a crop circle bar code. Well done gentlemen!

    Mosey with the bricks back to the zoo. Pair up for Dora – 100 merkins, 200 floyd maywethers (with bricks), 300 LBCs (with bricks).

    After, we had a few minutes left for people’s chair wonderbras and dodo birds on the wall of the zoo, with the bricks.

    Mosey back to the flag for COT.

  • It’s Going to be a Great Day – from Landing Strip

    Warmup
    -mosey to WW1 Memorial, do 20x SSH

    Tha Thang
    -deconstructed BLIMPs = 5x burpees, followed by a lap past the Peristyle, through the parking lot and back to the WW1 Memorial, followed by 10x lunges (2:1), 15x imperial walkers (2:1), 20x merkins, 25x plank jacks and 30x squats, each followed by a lap
    -if you finish, then start back the other way (30x squats, 25x plank jacks, etc.) until we hit time
    -mosey back to the flag for COT

    COT
    -Author BJ Fogg (Tiny Habits) says we can transform ourselves via the formation and deconstruction of good and bad habits in our lives. I heard an interview with him where he says the most powerful habit anyone can pick up is to simply say the phrase “It’s going to be a great day” upon waking up each morning. I’m going to try it and encourage the HIMs of F3 to do so as well.