Author Archive Bananas

Mumblechatter Jaw Workout

13 mostly outside salesman met for a cold workout, but neither the cold or the workout could shut them up.

 

Thang:

Run down into raintree about .5 miles to a huge hill.

Run up the hill 50 merkins

back down 40

up 30

down 20

up 10

Plank

Now run up hill 50 old school situps

down 40

up 30

down 20

up 10

Run .5 miles back to parking lot for partner sprint (ish) runs and exercises

P1 run to last basketball goal and back and flapjack until done with:

200 dry docks

150 squats

200 monkey humpers

circle up for 6 MOM

Recover

 

This was a fun group, lots of the old school A51 gang.  Lots of mumblechatter, name calling, insults, and general tom foolery.  We covered just under 3 miles according to Geraldo’s tech package.  We did a ton of merkins, and stomachs.  Bulldog was rocking a sweet Christmas Vacation screen printed t-shirt about the only place he could wear it.  Busch was so excited about posting he forgot his hat and gloves but the fro kept him warm.   Great to see all the boys, even at 25 degrees.

 

Announcements:   Busch, Bulldog, and Stone Cold are starting a new 3rd F after Friday workouts at Panera starting in January.  Shore tried to name it manhole but Busch and Stone Cold didn’t think this group was mature enough to give proper respect to that title.  It will be called Man Cave.

Also, big convergence at F3 Metro tomorrow for a brother  (Bout time) with a sick child.  Make it if you can.

Convergence to Support Bout Time and family while at Hemby

Rack em and Rep em

Disclaimer

Rack em

Walk down to benches at scout hut

Warmup of

One run to street and back

20 step ups 10 each leg

20 bench dips

20 decline Merkins 

3 rounds of

15 swings

15 presses each arm

15 weighted lunges

15 good mornings

15 decline Merkins

Run to road and back

3 rounds

15 Goblet squats

10 snatches each arm

15 2 hand press

10 1 handed swing each hand

10 kettlebell crusher curls

  

Rack em

Back to field

Recover

Moleskine:

Good mix of the boys out there today.  Chin Music checked twice on me and Blazing once to make certain I was going to Q.  You guys act like I don’t post anymore.  Thanks for following my lead and working hard today guys.  Not a whole lot of mumble chatter outside of Les Mis crop dusting the other bench, and a few comments wondering if it was going to be a kettlebell workout during the KB free warmup.   Hope you got plenty of reps.

Have a fun Halloween and don’t eat any razors.

Hops, feel free to add all of the links to announcement festivities below.

 

They still do this

12 guys that are regs and Rip Van Winkle (YHC) for a standard boot camp.

Head to field

SSH x 20 IC

Merkins x 10 IC

Low slow squats x 10 IC

Run a lap plank
Merkin ladder 10
Run a lap plank
Low slow squat ladder 10
Run a lap plank
CDD x 50
Run a lap

Head to wall

People’s chair
20 hand raises
20 donkey kicks
Rinse and repeat

Partner up
Run over to benches
P1 alternating step ups

P2 run to top of stairs 5 Merkins and back

flapjack and repeat

P1 incline merkins

P2 up stairs 10 flutters and back

flapjack and repeat

6 MOM with pax alternating call IC

Recover

moleskine: good veteran group there to give me a hard time and enjoy a workout together. Thanks for allowing me to lead. Loved seeing the fellas and I’m gonna keep coming and get back in it. Thanks D-wood and Smoke!

Goodin

As Bulldog likes to say, that was a goodin, in his British West Virginian combo accent.

We jumped on it early with no warmup except for the mosey down the road with 20 merkins at each speed bump.

Wandered aimlessly around the building to find a suitable wall for:

Shoulder work on the wall with pushups, donkey kicks, and arm raises, 3 rounds. (had to be there, I don’t know what they’re called)

Run to soccer/lacrosse field for partner work.

P1 run
P2 flutter
flapjack/repeato

P1 run
P2 hand release merkins
flapjack/repeato

P1 run
P2 LBC’s
flapjack/repeato

P1 run
P2 monkey humpers
flapjack/repeat

Run over to the hill for 7’s with CDD’s and Squats

Run to gazebo for 3 rounds of
20 Derkins
20 step ups
20 dips

Back to field at lot for 6 MOM and a time waster of merkins, squats, and burpees

Moleskine:
Great old school group of F3 men out today. I haven’t been posting as much as I used to and am somewhat working on correcting that. Seeing all the boys is a good reminder as to why I need to. Alf brought the mumblechatter that I expect to hear at Kevlar with lots of comments, jabs, and whatever he could muster. Well done sir. Horsehead, even though he was demoted from site Q, still feels authoritative as the assistant to the management. There were some odd smells out there today, and thanks to a wind shift, the high pressure fart that Puddin tried to fire at me got diverted. That almost threw off the whole 6MOM pal. Good try Puddin, you earned the name Puddin Pop officially today. 16 is a good number considering the forecast, thanks for coming out gents. See you guys next week. Sound off on anything I missed or you would like to add.

Meat and Taters

27 for a dusted off T-Nation 10,000 swing workout, 1 lap, and 5 x 5 doubles.

The thang:
Light warmup

10 two hand swings, 15, 25, and then 50 with 10 two hand press after each round

Repeat with goblet squats between each round of swings.

Repeat with one arm press 5 each side

Repeat with tricep extensions

Repeat with 10 merkins after each round.

Run 1 lap

3 minutes of Mary to rest the hands

Partner up like sized bell

Doubles:

5 x 5 cleans

5 x 5 military press

5 x 5 swings

5 x 5 suitcase lunges

Recover

Moleskine: I wanted to pull out a simple old workout that tests the grip strength and hits the total body. I also didn’t want to run. I think we did both. Plenty of mumblechatter at the beginning. It seemed to taper for those that were doing the workout. Thanks for following along and not abandoning for a jog. Baracus seemed a little like he would rather be doing something else but when I offered an olive branch to wrap up the swings at 400 he snapped the branch and threw it in the fire. #highT. He said we can’t having anyone freaking out out there, we’ve got to keep our composure, we’ve come too far! So we finished the 500 swings.
Thanks for allowing me to lead boys.

Dromedary 1/18

I’m about 3 weeks into immersing myself back into the F3 routine on a regular basis and signing up to Q always helps.

Quick winding warmup lap.
SSH, Merkins, Mountain climbers (10 IC each for the ADD crowd)

To the picnic tables for 3 rounds of
10 Decline Merkins
10 step ups each leg
10 dips
Lap

Back down to the field for Jack Webb, 1×4 Merkins/Shoulder presses up to 10×40

Run to back of the building for People’s chair and variety of arm and leg raises

Run to the back field for partner work
P1 bear crawl to light post and back
P2 RDL’s left leg
Flapjack
Rinse and repeat with right leg RDL’s

P1 crabwalk
P2 Makhtar Ndiayes
Flapjack

P1 full field run
P2 Freddie Mercury
Flapjack
Rinse and repeat

Indian run back to bus lot
Plankorama

All run back to COT
3 MOM

Recover

Moleskine:
Good work out there on a warm January morning. Everyone was pushing it including the splinter cell led by Doc McStuffins (still unsure on your step-up count but not surprised at the speed). Transporter, when did you show up? Asking for a friend. The field was a feather bed today. Are the kids at MRHS and MRMS so spoiled now that it doesn’t even hurt to fall down? Well it hurts to run on. Frack is a lucky man in my book, I don’t always have to use the restroom at F3 but when I do there’s never a porta jon sitting there. well done. Nobody touch those gloves. I’m still working my way back into shape so thanks for hanging with me today as we toured around the campus doing a myriad of old F3 exercises or calisthenics as I like to say this week. Sign up to Q Dromedary. Link is below.

https://m.signupgenius.com/#!/showSignUp/10C0D4BAEAF29A46-dromedary

Announcements: Commitment to converge at DaVinci this Saturday 6:30AM. Sanctuary every Monday night at 7:30. Brooklyn Pizza Wesley Chapel.

Playing in the sandbox

Always good to see the boys out at Kevlar. A very distinct personality for this site. A bit rough around the edges but mostly good intentions.

The Workout:
Short Lap
15 Merkins IC

Unload the sandbags from the vehicle

Partner up

Catch me if you can around the church and back to the front lot. 10 Merkins chasers

1 partner run and do 2/4/6/8 exercise at each median while other is doing sandbag work

Sandbag Thrusters
2/4/6/8 merkins
Flapjack

Sandbag curls
2/4/6/8 squats
Flapjack

Sandbag Flutter press
2/4/6/8 lbcs
Flapjack

Tricep extensions
2/4/6/8 CDDs
Flapjack

Good Mornings
2/4/6/8 monkey humpers
Flapjack

Catch me if you can back up to parking lot.
10 merkins chaser

Field partner work
P1 Plank
P2 Run
Flapjack

P1 Elbow plank
P2 Run
Flapjack

6MOM w/ rotating pax cadence calls
Recover

Moleskine: I leave for years and this is one of the few places I can come back and everything is the same except for my training. Same amount of refuseniks, and definitely the highest amount of methane in the A51 region. I finished it off as champion putting Spackler in the car after he chewed on one. Good Hands, Puddin Pop, and Stone Cold had a moment together watching a shooting star with Stone Cold asking the boys if they saw the shooting star, telling them to make a wish, and Puddin saying in his best 7 year old voice…”I just did..” Pretty cute.
I did miss my little English Bulldog but I’m sure he’ll be back in top form when I come back next month. Big Top was a great partner and we enjoyed working with Blazing Saddles in the sidecar doing his own thing with the sandbag that he had to carry by himself all the way there and home with no complaints. Good job Blazing, I worked on getting you out there for years and now you’re a regular and I’m trying to come back.
Good to see all of you monkey humping, merkin wearing #HIM’s. Sign up for the XMAS Party and more details coming out for the Turkey Bowl.

Rock Em

13 for some lifting and some running

Partner up

1 partner fetch a big rock

Catch me if you can to the back of the school.

Rock Work:

P1 up and over wall
P2 Good mornings with rock
Flapjack/repeato

P1 Stagger merkins right
P2 run
Flapjack repeato left hand staggered

P1 curls
P2 run
Flapjack

P1 trip extensions
P2 run
Flapjack

P1 dolly press
P2 run
Flapjack

P1 flutter press
P2 run
Flapjack

Worked in a couple 10 counts and some peoples chair

Catch me if you can to take the rocks home.

Curbwork with legs/merkins/monkeyhumpers/etc

Head bank for 6MOM and burpees

0615 on my watch not Brats

Good workout men. Thanks for following as I wandered through another lightly planned morning.

Skunkworks not Kevlar

15 of the toughest around came out for a workout this morning and we got after it.

Warmup:
30 Swings OYO
5 Cleans per arm
Run a lap (track)

40 sit-ups
10 swings
30 sit-ups
20 swings
20 sit-ups
30 swings
10 sit-ups
40 swings

3 rounds of:
20 merkins
20 teabag squats
20 swings
20 2 hand press
20 cleans
Run a lap on track

Over to the fence at the field for:

Partner up
P1: Double swings
P2: Run field
Flapjack
3 rounds

P1: Double cleans
P2: Run field
Flapjack
3 rounds

P1: Double press
P2: Run field
Flapjack
3 rounds

4 MOM with the bell, with rotating called workouts and cadence

Moleskine:
This was a humid morning for such a workout. Pretty good group of pre-runners and I am certainly impressed not only by the endurance and strength but also by the ability to wake up at 4. Smokey was killing it on the 100 rep circuits and runs, might be time to upsize that bell sir. I haven’t done doubles in a while and they are awesome. Double cleans were my favorite and double swings my least. My partner Witch Doctor was a beast swinging those doubles and I should step up and get a real KB like his 24kg competition bell. The misshaped 50 that I offered wasn’t helpful to our team balance. I almost went out with the first ever merlot spill due to a bug to the back of the throat. You know your true friends when you’re coughing and gagging and they are still talking trash. Thanks Bulldog, and it was not a cicada. Stone Cold asked if I was ok but I could still hear him laughing at the same time. Apparently eating bugs doesn’t faze Tackling Dummy as he nonchalantly said he had just had one and it had no effect on him. Thanks to Harley and Fletch for letting me lead at A51’s hardest workout Skunkworks, not Kevlar. In my haze on the way home I tweeted #F3Kevlar because I still didn’t even know what day it was after the workout.

Announcements: Pool party $10 a family with a pig. Bring a desert and BYOB. Check the site for more details. Other things were said but you had me at BBQ, Beer, and Pool party.

AMRAP AM

This was a simple plan to test overall strength and fitness, outdoors, with a rock and some rock and roll.

AMRAP:
30 Merkins
30 LBC’s
30 Thrusters with lifting rock
30 Curls with said rock
30 tri extensions with rock
Run a lap

Moleskine:
Good times out there this morning. I am impressed that nobody spilled merlot as I felt that I got close. The plan was to get a total body workout with legs, abs, chest, tris, bis, and what we could hit on back with thrusters and merkins. As it always does there was not much mumble chatter until we got towards the end and delirium kicked in. Funniest comment of the day, and I’m not certain who said it, was why would I want to see Axl Rose live, that’s just a fat Axl Rose singing to a fat me. Thanks for letting me lead fellas, and signup to Q Dromedary on signup genius to get your payback.
https://m.signupgenius.com/#!/showSignUp/10C0D4BAEAF29A46-dromedary

Also sign up for golf! www.f3golf.com It’s next week and will be a great day. Nobody works on Friday anymore, get out there. Sign up as a single or as a group. We will pair teams.

Also signup for Spartan races and Ragnar. CSAUP events are always a good time.

Sound off on how many rounds you completed and any other impressive or hilarious things you witnessed.