Good ol’ KBs.
YHC took the opportunity to go to the stairway to heaven this morning for some partner work.
To get to the stairs we did leapfrog farmer carry. One partner grabs both bells runs for 5 seconds while other partner planks. When he sees the running partner stop he gets up and chases then runs 5 more secs. Repeat.
Once at the stairs it was pretty simple:
1 partner runs up the stairs, 1 does an exercise. Group is done when 100 reps are achieved between the 2 partners.
2 mins of Mary
2 mins of Mary
2 mins of Mary
I love Kb’s – it gives you the chance to get a great workout w/out having to run 5 miles. Arena and Tulip were keeping a decent level of mumble chatter alive… not quite at a busch level but then again who is.
Caramel Corn and Jockstrap didnt bring Kb’s – I brought a 20lber and they shared – which is way better than my intro to KB’s with busch’s 60 lber my first time… maybe AO leadership could invest in some pink starter bells for the newbies?
Baracus deserves a s/o as well for his pace– I think he is trying to make sure he is in shape for the upcoming F3 world cup – (Check your calendars oct. 27)
The Eagles invasion continued at DV for week 2 of a 6 part series.
After the normal SSH and IW the men go to the business…
50’s x 6 (merkins while you wait)
100’s x 6 (squats while you wait)
200’s x 6 (merkins while you wait)
Finished with some people’s chair and balls to the wall to smoke the legs!
The Eagles are in part 2 of a 6 week staff challenge was has included bringing all the guys on staff out to a workout!
Anyone wanting to welcome these guys in the next 6 weeks are welcome. Jockstrap on Q next week!
Dollywood (on behalf of SwT)
In honor of YHC’s first Post-Baby Q, the PAX did a little partner work.
Started with the regulars:
Partner catch me if you can out to the Gazebo… Once at the Gazebo get with a partner:
Partner catch me if you can out to the front of the church… Once at the Church get with a partner:
Partner catch me if you can around the church to the stairs… once at the stairs get with a partner:
Repeat till each partner runs stairs 5 times.
5 minutes of mary
Repeat stairs but hold blank instead of deadlifts.
Great workout … love getting out to skunk work and some good ole’ farmer carry always leaves my forearms screaming. Circled up at the end and got some great advice on parenting, although the majority revolved around the “recovery period” I’ll leave it there.
**newsflash, no regerts M is getting ready to open a bake shop called made well on Monroe Rd.
After my usual complaining we started off with the usual warm up, laps around the light pole with some SSH and IW mixed in.
With that we were off to Davie park… one caveat:
Each minute a burpee is done.
1 min: 1 burpee
2 min: 2 burpee
3 min: 3 burpee
So the running was constantly interrupted by an increasing number of burpees leaving less and less time before the next whole minute rolled around!
Then to the playground for a little pull-up/burpee action. 5 sets… on each minute do 5 burpees/5 pullups -> up to 5 minutes
After that, we grabbed a lifting rock did 5 thrusters and ran one lap around the short track (about 100m) and rested. EMOM and repeat for 5.
Run back to the AO same thing… burpees on the minute.
Little bit of Mary, and time!
17 degrees is about my limit. maybe I am soft but holy smokes my face was frozen!
Swinging Kb’s can get a little bit boring. So… YHC decided to switch it up a little bit.
We got the pleasantries out of the way and started on to the real business..
The PLAN: Partner up
Stop 1: Parking lot: 100 swings
Transition: Partner 1 carries both bells, partner 2 does 10 merkins and chases them down. Carry bells to stop 2 (approx 400m away)
Stop 2: Church doors: 100 Flutter presses
Stop 3: Circle in front of stairs: 100 suitcase squats, partner does 2 flights of stairs comes back and switch.
Stop 4: back to church doors: 100 flutters presses
Head back home for 100 Burpees to finish. ****
HERE IS THE CATCH! You can’t let your bell touch the ground for the whole time.
*** For every group of 2 that does not let their bell touch the ground… you get to subtract 10 burpees from the final exercise of 100 burpees.
WE actually had EVERY group make it through the whole exercise without dropping their bell. It was a cool workout. Major bonding happened. Forearms are still sore.
Shoutout to Fireman Ed for knowing how the Mary Circle is supposed to go… but catching crap for it anyway.
Yeti was gaming the system, good for him… use the brain not the brawn.
Smokey is timeless. I think he said hes like 47 or something. Thats ridiculous. I hope I look like him at 35.
Love the group out there at skunk, grateful to lead!
Big thanks to Skywalker for the May convergence and talk. He shared about suffering in silence and I know that it touched many that attended.
This month we are converging on Sept. 20.
Location: Anvil AO – @Calvary Church
Date: Sept. 20
Time: 530 workout – 630-7am talk (Starbucks Coffee provided)
Speaker: Bliss Steele
If you have never heard Bliss speak, it is an incredible experience. Do not miss it! We have been averaging 30-40 guys a month – be on the lookout for guys to EH, this is a great event for FNGs.
Looking forward to seeing you guys there!
YHC is a young F3’er (just celebrated my 2nd anniversary with the Nation). I have heard once or twice the words Meat & Potatoes… frankly, it was usually accompanied by more PAX showing up… in a little preblast tweet I threw it out there. Full disclosure – no idea what it actually means.
Anyway here is what we did:
4 sets of 5 steps lay in the middle of the AO. This winding staircase was at the center of all things DV today.
Little warmup – blah blah.
Find a partner.
Partner 1: goes up the stairs runs 30 yards returns down the handicap path. Repeats.
Partner 2: Other partner runs to the baseball field does called exercise returns.
4 rounds: 2 sets of 25 each of Supine pullups. Dips. Burpees.
Next, 5 rounds up the stairs:
Everyone- up the stairs around the track back down the handicap path x2.
All in all, a little over 3 miles. Does that count as Meat and Potatoes . . . I dont know. But what I do know:
The next speaker in our convergence series is (SkyWalker) Jim Fagan!
Workout kicks off – 5:30 am
Workout ends – 6:15 am
Coffee/Talk – 6:30-6:50am
Coffee will be served under the pavilion at Calvary by the soccer fields. Meet for the workout by the glass entrance doors.
Dollywood will be on Q!
Hello glorious PAX of Area 51,
I am writing you today to inform you that there will be a Convergence on April 12th with Anvil @Calvary Church.
But wait, there is more!
Immediately following the workout we will be heading inside (or staying under the pavilion depending on weather) to fellowship, drink delicious coffee, and hear from an absolute legend: the Bill Grier aka JEDI.
This is the man that F3 Co-Founder DREDD considers his first Mentor and credits with bringing him to Jesus.
He will be sharing his testimony and highlighting the importance of male community in our lives.
We will start @630 sharp and be finished @650, but feel free to stick around for the fellowship!
Convergence @Anvil 4/12
Coffeevergence to follow 630-650
See you there,