Diccs given to include crossing road safely and social disctancing
Warm-up
15 Imperial Walkers
10 – Tator Pickers
plank/right arm high/ right leg high return to plank left arm high/left leg high return to plank
Downward Dog- Calve stretch- Upward Dog – plank – 10 slow merkins
Mosey .40 miles
The Thang
Circle up after mosey for 15 merkins, 10 Mike Tysons. 10 merkins, 5 Mike Tyson– then right into a jack webb for 1 merkin, 4 airpresses- get to 10 merkins and 40 air presses.
Mosey to GRAND OLE ENTRANCE of the Glorious The Briars and Crest for another 1/2 Webb 1 Big Boy, 4 Merkins and 4 American Hammers- get to 5 Big Boys and 20 American Hammers- do not increase Merkins but do 4 each round.
Mosey across the street and invade the Tuscany neighborhood for some wall/partner work. P1 RUN two laps around clubhouse parking lot while P 2 exercises on wall and switch until the pair reach 150 dips, 100 step ups, 50 decline Merkins. Once wall work is finished the group finished the other 1/2 of the Jack Webb 6 Big Boys, 2 Merkins, 24 American Hammers- 10 Big Boys and 40 American Hammers and finish with 10 Mike Tysons– HORRIBLE IDEA !! UGH..
Before we left the Tuscany Empire we had a few minutes left for some sprints- 25 dips sprint across parking lot and back for 20 dips/sprint ect…. decrease dips by 5 each time until down to 5…
Mosey back to COT for 4 crunches, 4 air jabs, 8 crunches/8 air jabs, 12 crunches– we got to 20/20 before time was called..
Moleskin
Another good crowd in the Briars and the Crest on a beautiful but windy morning- We actually a few others out again but they will not get official names until they can attend an official F3 workout… peace out boys and have a great day
DICCS Given
Warm up – .25 mosey
circle up for
15- SSH
15- Imperial walkers
10- merkins
plank/calve stretch
mosey .15 miles for direction on workout
10 squats
1 mike Tyson and 4 crunches– rinse repeat increase Tysons by 1 and crunches by 4- get to 5 and 20
The Thang ( 4 cul de sac ab work)
1st and 3rd cul-de sac – 20 pistol LBS
2nd and 4th cul- de sac- 10 big boys, 15 gas pumps and 20 heels to heaven
at top of each cul-de sac 5 merkins and when you cross COT – 10 squats
get as many rounds in as possible and meet at COT for another round- 6 mike Tysons and 24crunches- rinse repeat Tysons by 1 and crunches by 4– we got to 7 merkins and 28 crunches before time was called.
Moleskin
We had great group today and all the PAX pushed hard. Thanks to Schneider for a great Q and taking us out..
Flash meets Ignition on Ass island…
DICCS given to include —15 burpees if you break or drop your bricks
Warm up-
1/2 mile opening mosey
Circle up
15- Moroccan night clubs
20-air presses/air jabs while in squat position
Plank- raise right hand 10 seconds / plank regular raise left hand 10 seconds / plank regular – repeat Calve Stretch
The Thang
mark-out 3 sections within that .50 mile opening mosey section, so you have 3 points between starting/end (each section.10 of mile)
At start – 10 SSH and 10 Speed skaters
Section 2- 10 man makers- This was modified to 5 after round 1– ugh
Section 3- 10 slide over merkins- 5 right 5 left
Section 4 – 10 Bobby hurleys
End – 10 SSH and 10 Speed skaters
Rinse repeat 4 times OYO…( the ones in the front circle back to help the ones in the back finish)-
Mosey 1/4 mile 1 merkin for 4 air presses and 4 air jabs get to 5/20/20 ran out of time
Mosey 1/4 mile back to COT for 4 air press’s and 4 air jabs – get to 5/20/20 ran out of time
Mosey back to COT for
Squats and 20 air presses and 20 jabs
Squats and 10 air presses and 10 jabs
Moleskin
UGHHHHH this sucked … the end!! If anyone thinks otherwise YOUR A LIAR!! LOL have a great day boys
DICCS given and reminder of social distancing
Warm up
15 – imperial walkers
15- SSH
Plank-elbow plank – clave stretch- 15 merkins
The Thang
The ever so GLORUROUS Southside of the Briars and the Crest have 4 official cul-de sacs we use regularly for our Cornona Virus 2020 workouts. Today was a day to hit every cul-de -sac two times while doing an exercise prescribed using the word PANDEMIC
P-peter parkers and in and outs ( 20 each)
A– Aiken legs- squats, lunges, bobby hurleys – (20 each)
N- negative merkin
D– dollys, Flutters, and gas pumps ( 20 each)
E– Elevens- 10 merkins, 1 LBC 9 merkins 2 LBCS– rinse repeat and follow flow until 1 merkin and 10 LBCS
M- Monkey Squats ( kids around we changed named from humper)
I– Iron Mike Tysons– 2- mike tysons
C– Carolina dry docks ( 20)
Moleskin
We had a great turnout as usual over here the southside with a few new kid faces that pushed themselves out of bed today top roll with a bunch of old dudes. We have stopped given names to new PAX unless they will be able to attend our regularly scheduled workouts when the resume but it was a great showing no doubt. Everyone have a great day and have a great Easter weekend and please take the time to remember what this weekend is for– Happy Good Friday and Happy Easter Boys…
One last little note … With all this time at home with family and a few selected friends I must say I have learn one VALUABLE lesson in all this madness that is going on around us. This LESSON was passed onto me by a fellow PAX member aka Schneider. This lesson is so valuable I feel like I had it share this with each one of my brothers. If you decide to go against the grain and do you own workout verse the virtual Q but waffle on putting the backblast as a priority in your day—( Chicken Little will do it).., It is like he freaks out when someone says— they will get around to doing it, or maybe I can post it later today.. His feathers get all ruffled and he says “FINE I WILL WRITE THE BACKBLAST” and he storms off with his little ole chicken feet and wings a flapping…..
Works like a charm every time.. hahahaha have a great day boys!!!
FYI chicken little is writing this for Ricky Bobby – damn it !!!
DICCS- given to include social distancing and how to cross the road properly
Warm up
Mosey .18 miles
20- Moroccan nightclubs while in squat position
15- imperial walkers
10-Slow merkins / 5 diamond merkins / 5 wide merkins
The thang
Mosey to Tuscany clubhouse for some good ole fashion partner work
P-1
250- LBCs
200 – flutters ( 2 court as 1)
150 – gas pumps
100- pistol LBCs
50 – Mike Tysons
P2- run to stop sign on Billy Howie for 10 Bomb jacks and return to switch off. If your team finished before others grab some of their exercises
Mosey up to other stop sign on Tuscany drive for individual work 10 bomb jacks 5 burpee , sprint to clubhouse drive 10 bomb jacks/ 5 burpees and sprint to stop sign on Billy Howie rd. Cross road safety together
mosey back to COT 3 rounds of sprinting to stop sign and back and finish off last 1 min with 30-40 LBCs and 15 heels to heaven.
Moleskin
Fresh off the bench we called in Credit Score and his son who we did not name today , it was great seeing Credit Score back out.The pax’s pushed hard today, we did not log many miles but we definitely killed some abs. Thank you to Ricky Bobby for taking us out and everyone please keep 0-69’S family in your thoughts and prayers. Have a great days boys
DICCS and remind everyone of social distancing and safety crossing road again
Warm up
15- SSH
15 – Imperial Walkers
10- merkins
calve stretch
The Thang
Today we are going to split up in groups and have some pain stations 5 in total. When you finish a pain station you need to mosey to COT and complete 5 burpees before heading to next pain station.
Pain station 1-( Wall of Pain) -Tuscany club house – 25 Dips, 10 Shoulder tab derkins, 25 Step ups
Pain Station 2- ( The Abyss)- cul- de sac down hill (Robbins Meadows) 20 sec elbow plank, 15 LBCS, 15 Freddie Mercuries, 15 flutters, 15 leg raises, 15 heels to heaven, 20 sec elbow planks
Pain Station 3- (Burpee Back Mountain)- cul de sac right ( Willow Crest)- run backwards up hill to stop sign and then sprint down hill for 5 burpees rinse repeat 5 times and decrease burpees by 1 each time– THIS WAS HORRIBLE!!!
Pain station 4- ( Pony Express started April 3 1890) cul- de sac left side ( Willow Crest)- from cul-de sac stop at every mailbox on left towards stop sign for 2 merkins and 2 big boys and increase by 2 each mailbox– FYI THIS WAS HORRIBLE there are 11 mailboxes RICKY BOBBY!! we got to 22 merkins and 22 big boys – your a animal
Pain station 5 -(ZZ Tops)- cul de- sac up hill ( Robbins meadows)- from cul-de sac to stop sign alternate 10 walking lunges and 10 klow slow squats with mailboxes on the right.
Moleskin-
This was a heck of a workout today and all groups pushed themselves hard but no groups fully completed all pain stations, everyone completed 4 . This workout was designed to push the PAX too the limit and in my opinion it absolutely did, nice work Ricky Bobby! The Briar’s and Crester’s might be putting the workout to use in the future and work towards a goal of completing this on a individual level. Have a good weekend boys and hope to see all you peeps soon.
Thanks to Ricky Bobby for taking us out….
DICCSs given to include safety rules for crossing the road and social distancing
Warm up
Mosey a brisk pace of .20 and circle up back at COT
12 – SSH
12-Imperial Walkers
12- Calve Stretches
12- Merkins
Then mosey over to Tuscany Neighborhood across the street from the Brairs and Crest, crossing street as a group and in safe and controlled manner.
The Thang
No touch partner work-
P1- runs and completes 20 low slow squats down the hill near the playground
P2- does excerises
50- derkins/ 100- step ups/ 150 Dips
When done as a group we circled up around island for some sidewalk merkins- 5 to the left and 5 to the right.
Mosey to stop sign and get on sidewalk facing the treaded hill in Tuscany– ugh
OYO mosey up hill and stop at every driveway on your left and complete rotating exercises 10 mike Tysons or 10 big boy sit ups– terrible idea lol…..
When you reach top of hill complete 10 bomb jacks and 10 merkins, mosey down Sequoia lane to stop sign and complete 10 bomb jacks and 10 merkins and return to start of top of hill for 10 more bomb jacks and 10 more merkins.
Mosey down hill to stop sign for 10 low slow squats and before moseying to stop sign leaving Tuscany before heading home to the Crest of the Briars— JAIL BREAK LAST 100 YARDS…..
The PAX crossed the street in a safe controlled manner as a group and heading back to COT- 3 Minutes lefts…
20 flutters, 20 heels to heaven, 20 pistol LBCS, and 20 LBCS
Moleskin
As always I really appreciate the chance to lead a group within F3. Today it was a cool start to a beautiful morning and we actually had another FNG today– Chloe who is Trojan’s others daughter who will be named Repeat since her twin sister who came out yesterday got named first ( Pete) hahah– get it ??Pete and repeat and they are twins lol…, great job Trojan getting your girls out with us. I also wanted to call out 0-69 who is killing it- dude logged 231 miles in March, Baklava is showing daily progress and Ricky Bobby is crushing the running– hell of a job boys!!!
Last but not least I also want to thank Chicken Little for continuing to write my back blast cause I refuse to figure it out... lol HAVE A GREAT DAY BOYS..
thanks Schneider…
written by Chicken Little..
DICCS given- reminder of social distancing as well as normal DICCS
Warm up
10- low slow squats
10- imperial walkers
upward dog- downward dog- calve stretch
10 SLOW merkins
The Thang
Slow mosey for .20 miles
20 pistol LBCS- rotating legs after 10
10 – long armed crunches
10- v- ups
20 sec star plank— Mosey .20 miles and rinse and repeat
slow mosey .15 miles for 1/2 of a therkin
1- big boy
4- merkins
4 American hammers
increase big boys by 1 and hammers by 4 each round- get to five rounds
Slow mosey .15 miles with 1/2 being backwards
20 pistol LBCS- rotating legs after 10
10 – long armed crunches
10- v- ups
5 master shredders- holding 3 second plank in between merkin- once finished hold a 10 second plank and then 20 second elbow plank
Slow Mosey .20 miles to finish second 1/2 of therkin
6 big boys
4 merkins
24 American hammers ( ugh– thanks for Chastain picking up last few rounds– chicken was hurting)
Mosey .15 1/2 backwards
20 pistol LBCS- rotating legs after 10
10 – long armed crunches
10- v- ups
5 master shredders- holding 3 second plank in between merkin- once finished hold a 10 second plank and then 20 second elbow plank…. Rinse repeat
Mosey .25 miles for
20- crunches
20- heels to heaven
20- flutters
Mosey .25 miles back to COT
Moleskin
I appreciate opportunity to lead this group this small controlled group during this crazy times of social distancing and the virus craziness. More importantly I appreciate the opportunity to do this at 6:30 verse 5:30 and right outside my door. lol….. this is spoiling me….. hahah. Our groups was kicking it hard and killing our abs when we looked up and saw TROJAN and his daughter running/creeping around 6:55-7:00ish or so they continued and waited for us at COT. Nice work to all and glad we hooked up with Trojan and his daughter at the end at a safe distance– Carley age 14 is named Pete since she is a twin — Pete and Repeat—- LOL Have a great day boys.
DICCS- given and reminder of social distancing and be responsible— Zinfandel would be proud of the Chicken today!!
Warm up
10 -low slow squats-15 imperial walkers -plank-elbow plank- mountain climbers-elbow plank and plank
The Thang
Slow Mosey .1o mile- 20 bobby Hurley’s/10 shoulder tab merkins-
Slow Mosey back to COT – 20 bobby Hurleys/10 shoulder tab merkins
Slow Mosey .15 mile – 20 Bobby Hurleys/10 shoulder tab merkins- rinse repeat once more
Now for some NO TOUCH KEEP 6 FEET AWAY partner work
P 1 do exercise at bottom of hill and P 2 run up hill .10 miles and complete 2 burpees then come back down to relieve P1 keep going until exercises completed
50 Mike Tysons, 50 side over merkins, 100 gas pumps, 100 heel to heaven
Slow Mosey through the beautiful well maintained streets LARGE paved streets of the Briars and the Crest before another round of partner work.
P 1 do exercise t top of hill and P r run down hill .10 miles and run back up hill to relive P1
100 Speed skaters and 25 burpees
Mosey back to COT for some last few minutes of sprinting
sprint to mailbox and mosey back to COT backwards – rinse and repeat
Moleskin
It was and is a another great day in the Briars and the Crest, it is almost like the sun shines a little brighter on this side of town verse some other communities who shall remain nameless. The PAX was in a great mood today and put in the work– We also definitely classed up the join some with some pretty faces today – no offense fellows —
We added Andrea Hayes ( mother hen) named for being in the medical field and also has 5 kids,
Laurenne Losier ( puck) who was named after her love for hockey.
Pam Hayes ( the chickens wife… easy boys—— her name is Alice) named her cleaning houses for the elderly.
Last but not least a true F3 er who will be out whenever the PAX reconvenes
Russell Cornelius ( Tiger) who was named after his loved for the Alabama Crimson Tide– ooppsss did we actually name him after Auburn?? oh well.
Keep pushing boys and stay safe and thank you to Ricky Bobby for taking us out. have a great day