Back to Basics

Back to Basics

13 Men answered the early bell for a SemiGloss led KettleBell Tabata that left little room to recover prior to the main course. As the Iron Dropped, 8 more men were eager to get after the Friday morning beatdown known as Kevlar.

The Thang

Circle up for a brief Warm up consisting of the following:
5 Burpees OYO – Side Straddle Hops x 30 IC
5 Burpees OYO – Peter Parker x 15 IC
5 Burpees OYO – Parker Peter x 15 IC – 5 Burpees OYO

Grab a Partner and head to the Outside loop around the campus. Stopping along the way for the following:
Hand Release Partner Hand Slap Merkins x 20
Partner Plank Decline Merkins x 20 (Flapjack)
Swap w/your Partner between Bear Crawls and Crab Walks along the hedges (200 Yards)
Partner Wheelbarrow from End of Hedges to Buses near base of Hill 250 yards (audible to half the distance)

Hillwork 100’s – Partner 1 Runs hill + 5 Turkish Get ups at top – Partner 2 Performs Called Exercise and Flapjack until 100 reps are completed
Round 1 – Diamond Merkins
Round 2 – Squat Jumps
Round 3 – Wide Arm Merkins
Round 4 – Speed Skater 1 legged Squat
Round 5 – Carolina Dry Docks
Round 6 – Calf Raises on the Curb
Wide Variety of Plank exercises were called between rounds to keep the pax together at each round

Mosey to Pavillion for Dips – Partner 1 Dips While Partner 2 does 25 LBC’s – Flapjack until 200 total Dips

AYG to the Parking lot for – 5 Burpees OYO – Flutter x 30

Semi-Gloss was all business this morning during the 30 Minute Kettlebell Tabata pre-Kevlar. Great variety of exercises with very little rest. The popularity of the pre-KB work is really taking off – particularly with the nicer weather. If you haven’t tried it – get up a little earlier and swing some Iron. It will make the boot camp which follows that much more challenging. Brown had to depart following the KB routine – hope it wasn’t anything serious and gets better soon.
The plan this morning was to get back to basics and utilize many of the core exercises that make F3 workouts unique. The partner work makes each partner accountable for pulling their weight especially during the aggregate rep exercises. Witnessed some great partner work out there this morning with many of the pax pushing themselves and their partner to their limits. The hand release partner hand slap merkins were a crowd pleaser this morning. Not only does this exercise put form in the forefront, it requires a good bit of coordination as well. Audible was called pretty early in the Wheelbarrow – the called distance we were to cover was far less on paper than in reality.
The pax made quick work of the first few rounds of hill work – but as the repetitions mounted the Turkish Get ups at the top of the hill became more and more unpleasant. Didn’t hear too much chatter out there this morning beside a few calls for time and one “is it 9 oclock yet?”. I would say mission accomplished when 45 minutes feels like a lot longer. No 10 counts today gentlemen, hope everyone enjoyed and has a great weekend.
Thank you Sussudio for taking us out this morning – strong work this morning and an equally strong prayer.

Trips for Kids Mountain Bike Ride – 3/8 9am – See PreBlast for All details (Contact Far Side to sign up)

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10 years ago

Pretty sure I heard Swiss Miss chuckle a few times at all the complaining I was doing about leaving my gloves in the truck during the wheelbarrow. #rookiemistake Loved the audible call.

Hair Band
10 years ago

Solid Q Fletch, I fell off the fuel challenge wagon the past week & a half and wow, nutrition makes a difference, time to get back on that wagon.

10 years ago

Sorry I missed Fletch! I needed to challenge the lungs. Back could be worse, will never be better. Got me out of a half days work, and nothing a few cold ones and the weekend can’t handle! Been there, done that, bought the T-shirt! See ya at Shunk Works!

The Hoff
10 years ago

Nice one Fletch and Kevlar group…Especially the 100’s on the Hill! Kind of brings back memories of an early Hoff routine (pre-GORUCK). The 30 Minute KB is also a great addition to the routines and mixes it up nicely. Great combination of Strength and Cardio. Once the Custom Challenge is over, I’d like to re-join a few workouts with the old crew. You guys are beasts out there!

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