Tag: Steve

  • Bunch of Dora’s – from Akbar

    16 PAX arrived at the Lakefront Saturday to get better. Today’s agenda would be simple, a Steve workout if you will. Dora 123 * 3. Great to be back with my brothers after a 10 day vacation.

    WU – SSH, Merkins, High Knees, Butt Kicks x 25. Grass Grabbers, Self-Love, Arm Circles (F/B) x 10

    THANG: 3 Doras, partners switch each time

    Mosey to the wall at Rips

    Dora 1

    Partner 1 runs to the top of the stairs at Rips, 10 Calf Raises, return to relieve Partner 2

    100 Stone Mountain (feet on wall)

    200 Freak Nasty

    300 Halleluiah Squat (hand up in the air)

    Mosey to the wall at the Gazebo

    Dora 2

    Partner 1 Bear Crawls to sidewalk, mosey back to relieve Partner 2

    100 Dirkins

    200 Gas Pumps

    300 Superman Rows

    Mosey back to the flag

    Dora 3

    Lightning round, partner 1 runs to the street and back, relieve partner 2

    50 Big Boy Situps

    100 American Hammers (2 is 1)

    150 Step Ups (1 is 1)

    Most were finished with 2 minutes left, but not all. QIC called recover and we circled up to honor The Manny with 25 Little Manny Crunches.

    Count, Name-o-Rama. Welcome Swole Patrol!

    NMM – T Claps to The Manny for making the trip from Picayune, great to see you brother. Manny will try and make 2 workouts a month going forward. And to Grundy for the EH of Swole Patrol, who walked up late with no fear and jumped right in. Going head-to-head in Bear Crawls with Swole was quite impressive, he gave it all he had. Chainsaw and Pickaxe teamed up with YHC for the lightning round, with impressive modifications and counts. Also great to see Bypass again for his 3rd beatdown of the week. We worked a lot more shoulders than I thought, mine are still burning at this writing. Hammer named Swole, reminiscing back to his working days on the West Bank – where he saw a stout dude in a truck with Swole Patrol emblazoned on the front. Good work men.

  • Hold it now, hit it – from Akbar

    5 strong today with the Wacker of all Bushes and Steve in the mix. Noticing that everyone brought gloves without a reminder, YHC felt like laying off the blocks today for a traditional mosey to the lakefront and back. Listening to the Beastie Boys song Hold it Now, Hit It! last week, a thought emerged and became a beatdown.

    Warm Up: IW, Cherry Pickers, Self-Love, Grass Grabbers, Arm Circles (f/b), SSH, Torso Twist x 10 to 20

    The Mumblechatter started early, slightly delaying the start of the beatdown, and kept up all the way past COT. Pixie Stix’s lacrosse, Grover’s graduation dinner and work, weekend plans, trips, Bush’s tower of doom, are firemen are stronger than policemen? Billy’s departure from Reigers (will he actually post one day?); Sandbar’s trek across the lake from Nola to the Marsh last week (should we go knock on the FNG’s door? Its’ only 3 houses down) Baby Yoda making Bush chase balls, and then him. Pickleball is getting serious – how about taking all the courts one Friday night? YHC’s anniversary spend the night party with mama, most of us need more time weekly with our beloved wives. On and on, one of many things to look forward to every Monday at the Marsh.

    Time to get to work:

    The Thang

    Mosey down to the lakefront wall stopping along the way. Start with a 10 count hold mid exercise, then return to the top for ICx10 each. Example: Hold Al Gore for 10 count, then return to the top of the exercise for Squats x10IC. Exercises are below.

    Mosey to the playground

    1. Chin up, Supine Pull up

    Mosey to the swings for plank tucks on the swing x10 IC no hold

    Mosey to the lakefront, stopping along the way for:

    2. Stone Mountain, Shoulder Taps
    3. Squats, Monkey Humpers
    4. Dirkin, Freak Nasty
    5. Irkin, Freak Nasty
    6. Stone Mountain, Shoulder Taps
    7. Squats, Monkey Humpers

    There’s inherent danger when passing counts off because you know some jackwater will mess it up. In this case, you guessed it, Bushwacker brought out his painfully slow count in an Irish/Scottish voice during Monkey Humpers. More pain, more gain though.

    Mary: Merkins with 10s hold, Hello Dolly x10 IC low, mid, high, LMC x20, finish with 100’s (Hello Hummingbird)

    Count, Name, and YHC prayed us out.

    Announcements: WW2 trek sign up by July 4th; Gnarly Nutria July 21st

    Thanks for letting me lead, always enjoy a Monday morning at the Marsh.

    SYITG – Akbar

  • B.O.M.B.S. with a Fuse – from Einstein

    Warm and humid under a full moon for the gathered PAX, this Friday morning, at The A1C

    Short disclaimer …
    Warmup:
    all 20xIC: SSHops, Toe Touch, Good Mornings, Seal Jacks, Shoulder Shrugs, Arm Circles, Butt Kicks, Swimmers, High Knees, Smurf Jacks

    Event: Set of B.O.M.B.S. with a fuse (run); partner up, one does the exercise, one does the run, flip flop keeping the total exercise count going
    50 Burpees, 20 yard run
    100 O’s (on your six tracing the letter “O” with your extended legs), 40 yard run
    150 Merkins, 60 yard run
    200 Big Boy Sit-ups, 80 yard run
    250 Squats, 100 yard run
    between each letter of the bomb, the whole pax does a 200 yard mosey around the paking lot

    The PAX: Akbar, BBQ, BlueNote, Einstein, Jose10K, Moby Dick, Russo, Shooter, Steve

    Count-o-rama, AKbar leads us out with a prayer.

    Thanks guys. Always fun to lead

  • 10/3/20 – from Shooter

    Wanting to pay tribute to at least one of the many fallen officers of past, present and unfortunately the future… YHC pulled the “Hightower” from the Exicon honoring Jacob Hancher. At 23 years of age and only 8 months into service on the Myrtle Beach police department on 10/3/2020 responding to a call of Domestic disturbance he was met by a 20 year old COWARD. While hit with multiple rounds and on the ground Jacob Hancher managed to unholster his weapon and return fire… He ultimately took a final round at point blank range which ended his life.. With these turbulent times and all this crazy media talking of defunding our brave men and women in uniform, I simply felt the need to at least share with the men of F3 on this Gloom, Jacobs story.

    Warmup
    Reverse order of the date
    20IC SSH
    10IC Toe Touches
    3 Merkins
    20IC Mummy Kicks
    10IC Windmills
    3 Merkins
    20IC Butt kicks
    10IC Cherry Pickers
    3 Merkins

    Thang
    “Hightower” Mathew 5:9 Blessed are the peacemakers, for they will be called sons of God..
    I for one firmly believe the Majority of those who where the uniform are peacemakers!!

    Completed rounds in multiple locations
    R1 Trailhead 9 Burpees
    R2 Bottom of parking garage 9 Man-makers bear crawl halfway up the ramp and spring other half.
    R3 3x Hand release 9 Merkin Burpee back pedal half of flat sprint remainder.
    R4 3xJump squat 9 Burpee bear crawl half and sprint remainder.
    R5 Include all rounds for conclusion.

    Moseyed to the court house spilt into 2 groups.
    G1 1,2,3 step broad jumps up the steps while G2 rail crawled up the handicap ramp. F/J
    To the benches remaining in 2 groups G1 Box jumps 20 G2 2 is 1 bench jump overs.
    F/J

    Returned to the trailhead for Mary.
    20IC Scissor kicks
    10IC Flutter kicks
    3 BB sit-ups
    20IC Bicycles
    10IC Crunchy frogs
    3 BB sit-ups
    20IC 100s
    10IC Left elbow right knee F/J
    3 BB sit-ups

    Announcements and YHC prayed us out giving thanks for Jose 10k moms successful surgery..

    Appreciate leading you men this Gloom and your commitment and accountability to become better men!!

    Till the next Gloom 👊🏼👍🏼✌🏼!!

  • Get ups, obstacles and shuttle runs, oh my… – from Chewy

    12 pax met at the Lakefront Saturday morning.
    Hammer showed up for a solo Pre-thang. Steve did some other thang with Cowbell and Pik.

    Disclaimer followed by Warm-up:
    -SSH x 20 IC
    -IW x 20 IC
    -Windmills x 10 IC
    -Merkins x 10 IC
    -Mt Climbers x 20 IC

    The Thang:
    -Green Mile: run to playground with 3 burpees at each hydrant.
    Once at playground:
    -Get ups:
    Partner up: P1 performs 10 turkish get ups with Right shoe balanced on R fist (5 Burpee penalty if the shoe falls), P2 performs Curtsey lunges. plank and wait for pax.
    P1 then performs 10 get ups with L shoe balanced on L fist, P2 performs rotational lunges.

    -Obstacles:
    Pax divides up into groups of 3 follows a circuit created by Turbo back in the early days, this includes burpee pullups x5, run to play ground tower up stairs and down fire pole, run to splash pad and broad jump across, run up and over smaller playground tower, and back to pullup/burpee x 5 rounds

    Quick rest and pump primer with some good ol’ Jane Fonda’s x 15 IC followed by

    -Shuttle Runs:
    Partner up: 2 lines partner vs partner in shuttle run relay foot race x 2 rounds. This proved to be brutal.

    Slow mosey back to shovel flag.
    COT, Prayer, Coffeteria

  • Hello Humidity – from Shooter

    Northshore has had some great weather the last few weeks with small mild fronts passing down mild 70s with little to no humidity.. All that has changed as 4 PAX posted at the Marsh for a heavy humid gloom. We didn’t need much to get the perspiration flowing but coupons sure do accelerate it.. Arriving to the AO with Steve and Akbar awaiting YHC started to stretch and then soon Waterpik arrived by foot which has become his regular means of transport as of late. T👏🏼 to him for logging the lagniappe as we like to say in Southeast LA.. Much respect for the discipline needed to awake extra early to log the extra Waterpik…

    Warmup
    10IC Hillbilly’s, self love, Grass grabbers, Imperial walkers, Arm circles and Cherry pickers.

    PAX retrieved our coupons, which by the way has surpassed the longest stay at the park in recent memory, as the other stacks have fallen victim to maybe a fire pit or possibly someone’s chain wall for a fence.. No one really knows, but I am guessing the F3 logo applied by Grover and Akbar has simply given this stack the awareness needed to the removers of the past that these blocks are here for purpose and not just something to litter up the park.. Carried to the corner for instructions. Simply 3 rounds consisting of 15 reps and 4 exercises to start adding another on each round. R1 Overhead press, Kettle swings, Squat thrusters and Chest press. Moseyed the square around. R2 R/R adding in Curls and the loop this time included carrying the coupon. R3 R/R adding in 8 count body builders which thinking back as I write this YHC short changed the plank Jack. Maybe it’s the remembrance of Hammers Saturday beatdown that haunted my internals to stop this motion… Anyways, finished with another Mosey around picked up our coupons to return them to their resting place.. Assembled back at center court for some Mary and Jane…
    LBCs 20IC
    Jane Fonda’s left leg 20 IC toe to knee 15IC and pulses 10IC
    LBCs 20IC
    R/R right leg
    LBCs 20IC to close..

    Akbar closed us in prayer with remembrance of those 77 years ago 6/6/1944..
    Also praying for Uncle Jimmy and family as they go through a difficult time!! 🙏🏼🙏🏼

    Appreciate you men following my lead and until the next Gloom 👍🏼👊🏼✌🏼!!

  • How to Not Win Friends and Influence People – from The Hammer

    On Friday afternoon, as my thoughts strayed from work, and found their way to my F3 brothers, I noted Bushwhacker’s bat signal that the Lakefront had no Q for the following day. Unacceptable! I leapt at the opportunity to lead such finely honed machines and volunteered to take the proverbial bull by the horns.

    Later that Friday evening, as Bushwhacker destroyed me in Pickleball while local pros Chewy and Nacho gave YHC pity looks, we discussed the following morning’s beatdown. Shortly thereafter, Zoolander texted to inquire if the beatdown would be “burpee heavy”, as he was already 2 scotches in. Apparently YHC’s reputation for continual, repeated, full body movement exercises is well-established because he later assured me he cut himself off at 5, though I thought I detected a faint Highlands brogue in his speech.

    Anyway, 15 strong, including FNGs (Xerxes and Snapper) posted. And away we go…

    Warm Up:

    SSH x 15
    Butt Kicks x 10
    Cherry Pickers x 10
    Arm Circles x 10
    I think one more exercise…

    Thang:

    Mosey towards the beach, stop at Noah’s Ark for 15 Derkins, 15 Irkins oyo…then continue to the beach for…the most intense Battle of the Poles since Jaworski and Bartowski faced off in the early 80s.

    We split into teams of 2, though this was an individual exercise. To quote those motivational sages of Rocky lore, Survivor, “Its you against you”, and “though his body says stop, his spirit cries, NEVER!”

    The Main Event:
    Descending ladder of 8 count body builders. YHC did this once in my spare time and hated it, so I knew others would feel likewise. It goes like this — Each 8 count bodybuilder consists of merkin, plank jack, and groiner movements, so we began descending rounds from 10 to 1.
    Round 1: 10 bodybuilders (Each bodybuilder required 10 reps each of merkins/plank jack/groiners). Thus, to complete this round, one would have done 100 of each movement (10×10).

    Good news: Each round descended by one not only in bodybuilders, but also reps of each movement, thus:
    Round 2: 9 BBs (9 of each movement per rep = 81 each of Merks/PJ/Groiners)
    Round 3: 8 BBs (64 merks/PJ/Groiners)
    Round 3: 7 BBs (49 each)
    …you get the picture. By the Round of 5, it was actually quite refreshing.
    For those that finished, like Sir Whacker, I believe that translated to 387 reps of each movement. (check my math)

    Between each round, we ran about 50 yards to tag a swingset pole and run back.

    We called it about 7:23, and did an Indian Run back to the flag. Said Pledge of Allegiance, and moved our minds and hearts upon the heroic men and women who gave it all so we have the luxury to recreationally torture ourselves. Though best known for one of the most annoying earworms of the early 90s, Billy Ray Cyrus got it right in his song “Some Gave All”:

    “All gave some, but some gave all. Some stood true for the red, white, and blue, and some had to fall. If you ever think of me, think of all your liberty and recall…some gave all”

    YHC prayed us out, lifting up brothers Hog’s Breath, Jose, and welcoming FNGs Xerxes and Snapper. Welcome guys!

    Thanks for letting me lead. It is always a privilege. God Bless!

  • The punching bag coupon – from Waterpik

    YHC started the pax out with a brief warmup at the marsh consisting of SSHs, arm circles, Wind mills, imperial walkers. Then mosey to grandmothers house for some coupon work.

    Having utilized the cinder blocks about a half dozen times recently YHC felt the pax needed a change of pace. So, it was raid the garage time. YHC found an old punching bag that looked like a perfect weight to drag back and forth on the grass. It was tough after a while , but make no mistake, it did not compare to moby’s chains.

    YHC also utilized some buckets of chlorine. They looked perfect to use for carrying up the stairs and they were just that. After some 5 reps Apiece it was time to Head back to the marsh.

    Cot and thanks to hogs breath for Praying us out.

    P.S. welcome to FNG, pee wee Herman, and welcome back to nacho who made his first post about in over a year.

  • Northshore H8! Practically Perfect in Every Way – from TurboTax

    21 PAX posted for the fourth semi-annual and second official Northshore H8! which, like Mary Poppins, was practically perfect in every way. The weather was great, the course was marked clearly and the PAX were motivated. Plus everyone knew that whatever we did it would be at least .01% better than anything the Southshore could accomplish. We have the Freedom Hammer to prove it.

    Anywho…we hit it hard. Reputations were burnished, feelings were hurt and everyone seemed to get their money’s worth. Several PAX completed eight laps and those that didn’t weren’t far behind. Except, of course, for Akbar who very conveniently was “injured.” YHC didn’t see any doctor’s note…just sayin.

    8 laps translates to 3.2 miles running, 550 yards of bear crawls, 36 burpees and 120 hand release Merkins. Not too shabby.

    So rest up for 6 months, guys, and we’ll test ourselves again in November. Thanks for letting me lead. Over and out.

  • The beatdowns have gotten easy lately – from Waterpik

    That’s what cowbell said this morning. If you sign up to Q a workout be sure to take that into account.

    That’s all I’ve got, men