Warm-Up
Side Straddle Hops
Daddy Elevators
Fight Club shadowboxing
Jab/Cross
Hook
Upper Cuts
2.0/KO with burpees
Games, Games, Games
Smaug the Drag
Red light/green light
Night at Museum
Daddy Wolf
Shoe Relay (don’t do this)
Limbo
Capture the Flag
Pledge of the Alliegence/ BOM
Capture the flag was the highlight of the day. We played two full rounds with LOTS of running. By the end there were a lot of sweaty kids with big smiles. Thanks for all the dudes and kids who came out for fun day. My kids and I really enjoy the hanging out with all the kids and playing outside games. Thanks to Honey Bee for organizing and the weekly Qs for providing the all 3 Fs.
Let’s start with a punch that was so perfect, in a real fight, would have ended the fight. In the brief moment, I leaned forward to deliver a set-up jab, with the thrust of an Atlas rocket, Side Car’s upper crashed into my untucked jaw. Well done Side Car.
Stations
P1 – Gloves
P2 – Pads
P3 – Jump rope
P4 – Heavy bag
P5 – Mary
Rotate through, then rinse & repeat
Sparring
Loogie had to leave early for work, so we were left with an even 4. Each bout was two, two minute rounds in the GaGa pit. While waiting, the other duo traded pads and gloves.
Bout 1 Bantam Weight
Wild Turkey v. Side Car
Bout 2 Heavy Weight
Marlin v. Chipotle
Our usual QIC – Chipotle is enjoying a well-deserved vacation this week. While he’s away YHC brought out a favorite HIIT drills to start the festivities.
Each round is 45 secs with a 15 second rest. The goal is to go all out each round and keep your heart rate up.
R1
P1 Fast straight punches
P2 Hold pads
P3 Heavy bag
R2
All 3 merkins
R3
P1 Upper cuts
P2 Hold pads
P3 Heavy bag
R4
All 3 squats
R5
P1 Hooks
P2 Hold pads
P3 Heavy bags
R6
All 3 lunges
R7
P1 Hard heavy punches
P2 Hold pads
P3 Heavy bag
Cycle through seven rounds x 3
Sparring
After our HIIT warm-up, we made our way to the GaGa pit.Sparring rules – no intentional head shots, limit punches to 50% strength. All in all we have two rounds of 2 min sparring and 2 rounds of 90 seconds.
Fight Club newbie Side Car was asked if he ever boxed. He answered, “Just street fights.” After a few seconds in the right, that statement became ever apparent. Dude went wild. Loogie was initially caught off-guard wit the rapid-fire punches, charges – a spin move? Loogie did a land few hard rights that are known to rattle bones. It was quite a show.
Announcements
F3 Golf
F3 Dads including NFL Play 60
Aug Pool Party
Pray for peace!
Fight Club ain’t fancy. No warm-up. Get into your stations and work as hard as you can for 2 minute rounds.
Stations #1
P1 Pads / P2 Gloves
P3 Heavy bag
P4 Jump rope
P5 Kettlebell
3 cycles
Stations #2
P1 & P2 sparring
P3 Heavy bag
P4 Jump rope
P5 Kettle bell
2 cycles
Moleskine
Fight Club came alive today with five in attendance! I believe that may be a record. Lots of great chatter today, but the king of chatter is Philmont! Grabbing the jump rope, he says “I know a jump rope song, but it’s from a Barney video.” He follows that up celebrating the 30th anniversary of the Bartles & James wine cooler and his memories of Myrtle Beach. His final quotes were about camping with a seeing-eye dog in an air-conditioned tent. You can’t make this stuff up! Philmont is hilarious. Keep posting!!
Announcements
Prayers for Marlin on his mission trip.
Chipotle is out next week. Wild Turkey and Loogie will take the lead.
I was invited to Q at Arsenal. I’ve posted there a handful of times and I know it’s tons of real estate, hills, fields, tables, walls, the whole deal. Thin Mint posted today because he heard it was such good AO. Sorry to disappoint, we stayed in the parking lot.
Warm-up
A short jaunt half-way round the school led to our circle time.
Side straddle hops x 20
Imperial walkers x 15
Low, slow squats x 20
Mountain Merkins x 20
The Beast
6 cones, 6 exercises at each cone, 6 rounds
R1 – Scorpion Carolina dry docks
R2 – Bomb squats
R3 – Hand-release merkins
R4 – American hammer
R5 – Dolly
R6 – Kracken burpees (hand release)
Between rounds we enjoyed some plank-based torture
We ran back to the front of the school to the brick walls
R1 – 7 muscle ups on the wall, 7 donkey kicks, run to the burm and back.
R2 – 14 muscle ups on the wall, 14 donkey kicks, run to the burm and back.
R1 – 21 muscle ups on the wall, 21 donkey kicks, run to the burm and back.
Mary
LBCs x 20
Rosalita x 20
Sid the Kid 10/reverse 10
Box cutter x 15
We fnished the workout with a few rounds of time bomb burpees
Moleskine
It was great to be back in Indianland. It was a good crew and the mumblechatter was all in good fun. Thanks to fellow SOB Thin Mint for coming out. No surprise, he lead the way. #toughcookie Ringer was never far behind and Chicken Hawk and the Riddler came up with nice burpee varations.
Announcements
f3golf.com
A new AO in Lancaster, SC is on its way
A special prayer request goes out to Riddler’s wife and thier new dog.
I don’t always post to Fat Camp, but when I do, I Q.
Warm-ups
Side Straddle Hops x 30
Low, Slow Squats x 20
Mountain Climber x 25
Imperial Walker x 15
Merkins x 20
Playgroup partner work
P1 5 pull-ups, P2 5 burpees
P1 4 pull-ups, P2 4 burpees
P1 3 pull-ups, P2 3 burpees
P1 2 pull-ups, P2 2 burpees
P1 1 pull-up, P1 1 burpees
Rinse & Repeat
40 + 30 + 20 + 10 = 100
For this next segment each PAX does 40 of each of the three called exercises then runs a lap. Repeat with 30 of each exercise, then 20 and finally 10.
Round 1
Pike-up
Glute March
Sea turtles
Round 2
Squats
American hammer
Curb dips
Round 3
Plank Jacks
Seal Jacks
Flutter
Mary
LBC x 15
Side crunch L/R x 15
Moleskine
Be wary of late night Slacking, you might find yourself on Q. In all honesty, I was looking to post to Fat Camp and when given the chance the lead, I stepped right up. My hope was to provide high reps of boot camp exercises to a wide variety of muscle groups. If you hurt everywhere, I did my job.
Announcements
Whetstone is still accepting mentors/mentees
F3golf.com
I you are available to help Mr. Bean move this weekend, please help.
Warm-up with jump rope and kettle bell swings
The Thang
P1 pad
P2 gloves
p3 heavy bags
2 min rounds
rinse and repeat x 3
P1 & P2 sparring in the pit
P3 heavy bags
rinse and repeat x 3
6MOM
Crunch x 15
LBC x 15
Knees R/L x 15
Pretzel crunch R/L x 15
Moleskine
It was another great day in the gloom. Thanks to Chipotle for his leadership leading each week’s workout. He brings the gear and manages each week’s drills. He also brings two fist bombs. Marlin’s shoulder is healing nicely and he definitely had more pop to his punches this week. As for me, I just try to survive my rounds with those big fellas.
Announcements
F3golf.com
Send prayers and good vibes to Marlin as he packs up for a mission trip to Kenya to help with an orphanage. ~ Matthew 28:19
It’s week three at the resurrected Fight Club and we’ve rebounded from the abysmal turnout last week.
Circuit 1
P1 & P2 -Pads/Gloves
P3 – Heavy bag
P4 – Your choice – KB, jump rope or pull-ups
2 rounds
Circuit 2
P1 & P2 spar
P3 – Heavy bag
P4 – Your choice – KB, jump rope or pull-ups
2 rounds
6MOM
Crunch x 15
LBC x 15
Knees R/L x 15 ea
Pistol R/L x 15 ea
Pretzel R/L x 15 ea
Ring Magazine
3 of the 4 attendees were wrapping wrists by 5:15 and Marlin joined the crew well before the official start. When the timer began, it was all business. Lots of fists flying and the sound of leather being pummeled echoed through the parking lot.
Be sure to check out Fight Club for a hard cardio workout that gives your legs a break. See you in the gloom!
Are you scared? Nervous? Skittish? You’ve probably seen announcements about Fight Club at its new day and location – Fridays at Elon Park Elementary. Maybe you considered it? You thought about changing up your routine, adding boxing for its elements of high-intensity interval training; foot and speed work and arm, shoulder and back strengthening. Yet, you didn’t post. Shame.
Chipotle and I did show and it was still great. The night before, we agreed to show up early for some early sparring. After a few rounds, I looked at my watch 5:35. Just us. Ok.
We hit the heavy bag, jumped rope and drilled with hand pads. Then we noticed the perfect spot for more sparring – a Ga-Ga Ball ring. (It’s like dodgeball.) The area is roughly the size of a boxing ring. We stepped into the ring for additional rounds of sparring. For the record, we don’t go after the head, but my sore jaw this morning can attest that is does happen. Punches are thrown at about 50%. It can hurt, but mostly doesn’t. Our real goal is conditioning and technique. We finished with Chippy’s trademark ab melt down.
There are plenty of running workouts. No shortage of boot camps. Gear and KB options are available most days. There is only one Fight Club. Come out, mix it up and get stronger.
See you in the gloom!
I wanted to spend the day on the soccer field and it was closed. Being the stellar Q, I am I move things to the Premier lot (not deck). This would be my undoing. Details to Follow.
COP
SSH x 20
IW x 20
Mountain tapper (Mountain Climber/Shoulder tap) x 20
Alabama A$$kickers – 20ish
The Thang
Three Exercises Pike push-up, Curb dip with leg extension, Glute March
Round 1 – 40 reps each, take a lap around the lot
Round 2 – 30 reps each, lap
Round 3 – 20 reps, lap
Round 4 – 10 reps
2 Exercises
Merkins & Sea Turtles
40, 30, 20 & 10 reps (or as many as possible within time)
Indian Run back to home
Moleskine
As I mentioned, I originally wanted to do the exercises on the field with a shorter down and back after each set. Going around the lot took too long and most guys couldn’t finish. (Q fail.) On the plus side, I think most enjoyed the pike, curb dip and glute march. The plan was to work some lesser used muscles including back, core and glutes, The Alabama Asskickers and Mountain taps were not as popular. (My counting was not helpful.) All in all, not a lot grumbling and most guys were making an honest effort to maintain form. Always a pleasure to lead!