EMOM (every minute on the minute) is a type of interval workout where you perform a specific task at the start of every minute for a set amount of time. Finish the set number of called and exercises and rest the remaining. Or you can space out exercises throughout the minute. Either way works.
Set 1 – Get your heart rate up
Even number minutes – 50 Side straddle hops
Odd number minutes – 50 Mountain climbers
1 min run
Set 2 – Legs
Even number minutes – 20 Romanian deadlifts (10 each leg)
Odd number minutes – 20 jump squats
1 min run
Set 3 – Core
Even number minutes – 20 heels-to-Heaven
Odd number minutes – 50 Freddy Mercury (single count)
Last 5 min —
10 burpees every minute
That’s it. Nothing fancy, just a grinding, slow burn. It requires patience and grit. Now more than ever we need patience and grit. There’s a lot of reasons I want to rush to the next phase of this pandemic, of my career of my life. I want to do what I used to do. But I must be patient.
Father, many plans are in my heart, but I pray that Your purpose prevails. Let Your will be done in my life and let the plans that You have released in heaven, be aligned here on earth. I pray that I understand Your purpose for me so that I do not stray from it or forget it. Let my desires become aligned with Your purpose so that I am not conflicted in my lifestyle. This is the prayer of my heart, Amen.
Thank you to everyone who came out to support this v Q. Extra special thanks to the boys in blue supporting Stonehenge. We appreciate the Red (socialists) who were there, too.
Side straddle hops x 10
Imperial walkers x 10
Low slow squats x 10
Plank jacks x 10
‘Mericans x 20
10 burpees 10 squats 10 ‘mericans
2 min run
9 burpees 10 squats 10 ‘mericans
2 min run
1 burpee 1 squat 1 ‘merican
10 Carolina Dry Docks (or it it Carolina Dry Dogs?) bear crawl 10 steps 1 heels to Heaven
1 CCD – 10 heels to Heaven
1 Big boy sit-up – 4 American hammers
10 Big boy sit-up – 40 American hammers
Rounds of 3
1 Squats, Side straddle hops and Romanian deadlifts
2 Mountain climbers, flutter and Rosalitas
Plank for a minute
As I was in the middle of the 11s some lady walked by with her dog. I couldn’t see her face, but I assume she was puzzled. I probably looked like lunatic. But as Seal said in his debut album, we’re never going to survive unless we get a little crazy and he married Heidi Klum, so he’s no dummy.
This has been a rough week for many reasons – quarantine, restless kids, my job is iffy for the next few weeks. I need these workouts and y’all more than ever. Let’s keep us this nonsense and reaching out.
How’s your post-workout meal?
Run down the Murderhorn to Elmstone Park
Typical warm-up ‘hops, walker, Steve Earls, mountain climber and plank jacks
5 pull-up/5 knee-t0-chest
5 incline/5 decline ‘mericans
Well, our group was really too large for this, but into the dark we went. Such a great space, but it’s super dark and not easy to find exercises that really really fit. Anyway…
Find some granite for 40 air press, 10 donkey kicks and 10 shoulder taps
Rinse and repeat
Up the ‘horn
20 Bobby Hurlies at the street lights
Probably too many reps, but I have a sense that there was a lot of “modifying”.
4 groups, 2 teams – everyone wins. Crowd pleaser!
Friends start your day right. Open a can of beans – refried and black beans are my favorite. Whip up some eggs in a skillet. I recommend topping with your favorite salsa or hot sauce. I’m partial to Herdez Guacamole Salsa Medium. Protein and fiber will have you full until lunch.
Hey y’all somethimes I Q a lot. With that, I’m behind on my BBs. So, like a good boy, I’m turning in my homework.
Starfish x 2
Ball to Wall hip slapper, mountain climber, plank jacks X 5
Run N. on Ballantyne Commons to The Reserve
4 laps with pull-ups and partner work
Move across street for BLIMPS
Shoulder press ladder
300 one arm swings (EMOM)
*Frehley’s Comet b-day
If you came out to one of these workouts, thank you!
On Wed at Anvil, my tire was flat. It was frustrating and embarrassing. After, COT, I went over and started to loosen the lugs and jack it up. I’ve changed a tire more than a few times and I didn’t need help. Someone, honestly, I can’t remember who, came over and started helping out. He was cool asked me about where I lived, basic chitchat. I was able to relax. We finished and he stayed until I drove away. I am grateful. There are many lesson here –
Every day we are each presented with opportunities to help someone. Embrace that opportunity. Aye!
Zooming into SC you’ll see why cities need zoning. Once you get into SC, the street is crowded with a mishmash of gas stations, car washes, liquor stores, mini-golf and a suspect spaghetti house that is definitely not a front for some confederate mafia. :/
I didn’t celebrate much of the grand campus, but we kept it lively for 45.
Standard warm-up – SSH, ‘mericans, plank jacks and mountain climbers
Playground BLIMP. Divide into 6 groups. 1 running group goes around the playground. The other groups complete Burpees, Lunges, Imperial Walkers, Plank jacks. As the runner(s) finish everyone moves up a slot. Continue until everyone one goes through the full set.
R1 – Maktar N’Dye, No Surrenders, jump squats, ‘mericans 20 each with 20 heels to Heaven in the middle
R2 – Left leg burpee, Right leg burpees, incline burpees and decline burpees 10 each with 20 American hammers in the middle
10 (IC) hip slappers, 10 (IC) mountain climbers and 10 plank jacks (IC) x 5
Fun group today.
I got an Instant pot for Christmas. Send me any good recipes.
Six pax post polar
’rounded cones, palms press’d pavement
forging iron brotherhood
PAX – Beaver, Smokey, Lois, Sensei, Slim Fast and Wild Turkey
Solid groups of fellas ranging from 12 to Respect. We covered 2.3 miles and did a healthy helping of ‘mericans, and assorted bootcamp bassery. Depite less than ideal conditions, this crew kept the mumble to a minimum and put a solid effort.
Side straddle, Imperial Walker and Steve Earls
Head in the direction the elementary school, stop for Wheel-O-‘mercan. (that’s 60 to star your day.)
7s – Burpees and pull-ups then a school lap
BLIMPS with hose
7 Teams of 2.
Team 1 – burpees
Team 2 – Lunges
Team 3 – Imperial walkers
Team 4 – ‘mericans
Team 5 – Plank jacks
Team 6 – Squats
Team 7 – Run the hose to mailbox and back
when the hose team gets back to start, rotate to the next station
Rinse and repeat
Run another school lap
10 Bobby Hurleys —> 10 Single-leg Roman deadlift (each leg)
Rinse and repeat
Bear crawl across the parking lot
‘merican / LBC ladder
10 and 10 to 1 an 1
Mary to finish
Wild Turkey, Shop Dawg, Hi-hat, JWoww, Rubbermaid, Doughboy, Deep dish, Breadbowl, Turnbuckle, Blades of Glory, On time, Run Flat
First off, thanks to Rubbermaid for the invite. We recently completed a 50k together, well not really together because his time was far better than min. Anyway, he’s been a good and generous friend. He gave me great insight into the AO, the pax and even showed up early to give me a tour. Plus, he brought the hose!
Next, we heard in COT about another friend on the verge of suicide. For many people, this world can be a difficult place. Please know there is NOTHING so bad that won’t pass. Also know there is a community in F3 that can help you, listen and genuinely cares about you. This is more than a workout.
Speaking of more than a workout, cheers to the community clean-up crew this morning!!
Enjoy this advent season. There is a message in the season of patience.
Sparta is one bad AO – 4.5 minimum and plus a barrage of boot camp exercises. I set up a half-mile acceleration run bookended with body builder burpees and pull-ups. Speaking for myself, it was a smoker.
However, F3 shouldn’t be all about pain and suffering. You should never feel bad that you’re not “one of the fast guys” or you modified the number of reps. Heck, don’t feel bad if you took a few days to nurse an injury. We’ve all got enough stress and pain in our lives. F3 is a celebration of what you CAN do. It’s a culture of encouragement and fellowship. Just do your best. Focus on improving yourself in a positive way. Most importantly share an encouraging word, high five and smile with your buddies in the gloom.
From the wet Maul parking lot, we descended the Murderhorn.
Side-straddles, Imperial walkers and Steve Earles
At shovel flag starting point placed on hill facing Thornhill Park, perform 50 SSH’s, sprint to 2nd point (100 yards), then bear crawl to final cone (10 yards). Mosey back to start, repeat with 50 Merkins, 50 burpees, 50 LBC’s and finish with 50 Jump Squats. Rinse/repeat the circuit with 25 of each exercise.
Then we handed Chunder the shovel flag to lead a charge up the Murderhorn.
We finished with a quick Mary/’Merican ladder.
Total mileage – 2.2ish
Prayers and congratulations to our brother Chunder. His initial merlot spill earned him his F3 name, but he didn’t quit. He kept working out, got in incredible shape, lead the leap to F3 Boone and now is heading off to the Navy. Thank you for your service and leadership! Anchors Aweigh!
For today’s Gumby session, we explored the Five Treasure set of QiGong. It’s a short set of circular flowing movements that focus bringing in energy from below, in front, at an angle and above.
The five treasures are:
Ocean Qi Breathing – expanding and contracting like you are breathing with your whole body
Draw Up Earth Qi
Open Heart Qi
Draw Down Heavenly Qi
Akido Wrist Stretches
Standing mountain, touch toes & tree stand
Seated toe stretch, legs together and closed
Always a pleasure to work on my qi flow!