Here we go again, YHC has been getting several request to bring back the challenge that everyone seemed to hate. That said, took a look at the old challenge and decided to change some things up.
Pre-Start Date: September 11, 2017 (Same concept as Pre-Run)
Start Date: September 18, 2017 – End Date: October 30, 2017
The following program is adapted from the F3 Detox Challenge completed a couple years ago along with the Warrior Nutrition Challenge that occurred at the beginning of this year. It is a 6 week nutrition program designed to get you leaner, stronger, and to perform better. In order to “Properly” participate you must do a couple things. Read More
I first want to preface that I am no way taking credit for coming up with this myself. All the credit goes to Pebbles for putting this together couple years ago. With all my travels at the end of last year and with my final destination in New Orleans… let’s just say I needed to get back on the wagon. I’m sure some of you can relate!
F3 WARRIOR NUTRITION CHALLENGE
Start Date: February 6, 2017 (The day after Superbowl)
The following program is adapted from the F3 Detox Challenge completed a couple years ago. It is a 6 week nutrition program designed to get you leaner, stronger, and to perform better. The program is broken up into 3 parts; The Base Program: This is the bare minimum (minimal effort) to participate. The “Accelerator” Options: These are optional additional commitments designed to get you better and quicker results. You may select none, all, or any number. The Weekly Challenge: These will be challenges thrown out week to week to keep things interesting. Remember that this is a verbal commitment to your fellow PAX. Expect to be held accountable and think of your brothers out in the trenches with you when you feel your will power wavering.
Base Program:
You will receive ONE cheat MEAL (not day) per week – Try to keep it in moderation – Example; Have a burger, but make it at home and skip the fries OR Have a couple beers (not 6). Don’t sabotage yourself.
Accelerator Options:
This options may be added to the base program a la cart and are designed to boost your results. You may choose just one, all, or any number.
Weekly Challenges:
These will be thrown in as we move through the program. WEEK ONE – Take this first week to begin The Challenge. WEEK TWO to SIX – To be announce by myself (Bounty Hunter) through Slack and Twitter.
Here are some meal ideas along with some recipes courtesy of Gump.
Most were suprised this morning when stepped out and realized they weren’t sweating walking from their front door to the car. Always some good mumble chatter, mostly about how happy we’re not running with Brat.
Warm-up:
Mosey to the parking deck and completing the following befor arriving.
Made it to the parking deck and followed up with a couple more warm-ups.
The Thang:
Grab a date to the party (partner up). Between you and your partner complete the alloted amount of reps for each excercise. Each level was a separate excercise. While partner one was performing the assigned excercise, partner two was running down to the next level down and back up again. Flap jack until all reps were completed.
Excercise as followed:
Once everyone was at the top, we only had about 10 minutes left. That gave us enough time to go down each level and perform 10 resistance merkins with your partner.
Mosey to COT
Moleskin:
All 35 who posted seemed to enjoy the cool weather accompanied by the aweful workout (Mainly talking about Brat’s). It couldn’t have been too bad since we did have 2 FNGs tag along for the ride and didn’t curse me out (at least to my face).
Anoucements I heard the following:
Think that’s about it… always an honor to lead!
Bounty Hunter over and out!
Not feeling very creative this day so I decided to proudly borrow a HIIT workout from my friend Argonaut. With some guidance the night before I proceeded to download the app & music he kindly referred to me… and just like that everything was setup for the next morning. One thing to note, the two playlist he sent me was not kid friendly (#earmuffs).
While music was played (that you needed earmuffs for) and a tabata timer, we performed a series of exercises together for 30 seconds, followed by 15 second of recovery to prepare for the next station. After each cycle, run around the parking lot and return for the next round. 7 rounds were completed.
Warm-up:
The warm-up segments were as followed:
Jog a lap around the parking lot (2 minutes)
The Thang:
This second round, I cannot remember what the heck we did… Just know it was a build up as we’re still warming up. That’s what I get for waiting a week.
Jog a lap around the parking lot (2 minutes)
Completed 3 sets of:
Jog a lap around the parking lot between each set (2 minutes)
Completed 2 sets of:
Jog a lap around the parking lot between each set (2 minutes)
Moleskin:
One thing we know is that Indian Land guys are not the best about getting BB up. That being said, there is going to be more push to ensure these get added on a regular basis. Not too many prayer request / things going on other than Hog & Coyote on Father’s day weekend.
Always an honor to lead… Bounty Hunter over and out!
Little mumble chatter regarding p200 and how Ringer stated it was much easier being on a 6 man team vs. 9 man team! At that point we all secretly (& verbally) wanted to hurt him.
Side note: General Q’d and didn’t have access to the site so I’m taking the liberty to fill in some gaps via what he said happened vs. what actually happened.
Warm up
Nice easy mosey to loosen up the legs and get the blood flowing (BH: side note, that half mile “nice easy mosey” was more like a 630-7 minute pace half mile sprint)
The Thang
Merkin set (10 rep, 8 rep, 6 rep x each placement below) (BH: AKA a sick version of mucho-chesto)
Pull-up (10 rep, 8 rep, 6 rep).
Dip-set (10 rep, 8 rep, 6 rep)
Negative (partner):
Mosey over to dragons back. Weighted squats (5 reps + hill sprints up the dragon) x3. (BH: Weighted meaning “partner” squats. As always Copay was the partner of choice for these, unfortunately for him, he was my partner!)
Finished with a slow mosey and back to COT with a 1 minute forearm plank to tighten up the core.
Moleskin
BH: Needless to say after the this workout, I’m having trouble typing this up. Luckily for me I’m able to rest arms on my desk so all good on that front! As always, lots of things around the regions. Great Q General!
General / Bounty Hunter over and out!