5 men woke up from the weekend to get the week started.
The Thang:
Circuit Set 1 (5 stations)
Station 1 Heavy Bag
Station 2 mary work with 25 lbs medicine ball
Station 3 Kettlebell exercise of your choice (for the Foxhole guys)
Station 4 throwing combos on punching mits
Station 5 holding punching mits
**2:30 minute round per station with 30 sec rest in between
Lap around lake
Circuit Set 2 (same as 1)
Lap around lake with stops at two buidlings
Building 1 15 x merkins, 10 x dips, 20 x derkins
run to building 2- 25 x LBC, 20 x flutter
jog back to fitness trail
Great workout this morning to all that came. Thankful and grateful leading this group of men.
Chippy
4 men showed up to let out some aggression by throwing fist around.
The Thang
Started out with quick instruction on different punches
Paired up in two’s to work three stations…each station was (2) 2:30 minute rounds with 30 sec rest in between
Round 1
Station 1 Heavy Bag / Medicine Ball Mary (Partner 1 hits heavy bag while partner two does mary with 25 pound medicine ball (flap jack)
Station 2 Jump Rope
Station 3 Partner 1 holds mits while partner two throws jabs and crosses (flap jack)
Ran 1 lap around Lock Ness
Round 2
Station 1 Heavy Bag (Partner 1 hits heavy bag while partner two holds the bag and calls out combo shots…jab, jab, cross etc (flap jack)
Station 2 Lap around Lock Ness then merkins until time is up
Station 3 Partner 1 holds mits while partner two throws jabs and crosses (flap jack)
Thanks to those who showed up today. Great work by all and if you are looking for a great workout where the time goes by quick, this is a workout for you. Look forward to the new time and date for this workout.
Chippy
Do to site Q’s conflict, we will converge with Stonehedge tomorrow. Apologize for any inconvenience.
Chippy
4 regulars and 3 site FNG showed up to do the following.
4 station rotation of heavy bag work, punching mits, jump rope/sit ups, shadow boxing….followed by light sparring (no head shots). Each guy had the opportunity to go 2 rounds.
Welcome Strawberry, Heartbreaker and Beeker to F3 Fight Club, hope you all enjoyed and will come back. Still waiting on Spackler to show up since he gave me a verbal a couple weeks ago at Rebel Yell.
Chippy
4 regulars and one site FNG showed up to throw punches.
The Thang:
3 stations of heavy bag (over a sheet of ice), shadow boxing partner, and mitt work. Finished out with 2 sets of 2 rounds sparring 25% (no face shots)
Thanks for coming out, it was fun sparring and seeing how the PAX ranges 25% during sparring. Note to self when stepping on Haggis foot during sparring, do not politely stop throwing punches while stepping off his foot or he will light you up. Mic Check Ali, welcome to Fight Club, cannot wait until future pre fight and post fight interviews…..your trash talking is A+
Looking for some new faces at Fight Club.
Chippy
5 men showed up this morning to hit pads, heavy bags, then eventually one another.
Welcome Loogie too fight club, hope to see you again. We are looking for some more participation. If you have not tried this workout, come on out and give it a try.
Always a pleasure to lead…
Chippy
12 Men showed up a Stonecrest this morning to focus on a lot of good form merkins.
Warm Up
20 SSH
20 IW
Before we moved fwd with the workout QIC gave a warning that we will do a lot of merkins today and only good form would be tolerated….thanks Frehly for the demo
Jog over to the speed bumps behind shopping center
10 x merkins at every speed bump then running to each speed bump (total 70 merkins)
Run back 5 x diamond merkins (35 merkins)
Run back 5 x wide arm merkins (35 merkins)
Run to fountains and partner up
50 derkins between partners while other partner runs around buildings (25 merkins per)
50 incline merkins between partners while other partner runs around building (25 merkins per)
Run to first light post by Firebirds and 5 merkins making stops at each light post back to parking lot (forgot number of speed bumps, but easy another 35 merkins.
Circle up for Mary…..and said no more merkins
20 crunches
20 LBC’s
10 Merkins (I lied)
20 side crunches to right/ 20 to left
5 merkins
some other merry can’t remember followed by 10 merkins
some other merry followed by 10 merkins
ran to theater wall for 1 minute of peoples chair, 5 merkins
COP
Great work by all, maybe we should have incorporated some Keg exercises since Might Mite had a keg in his car due to a bachelor party he was heading to right after until Sunday, man I would like to travel back to the days where I was 27….have fun Mighty Mite
Hope everyone wakes up sore in the morning……and always a pleasure to lead
Chippy
Somewhat of a cool morning, no rain, and only 7 men showed up…..if only Freely’s was there.
The Thang:
Mosey over to parking lot in before Lock Ness entrance
15 x merkins
20 x IW
20 x SSH
Mosey over to Lock Ness Buildings…
Building one
20 x DIPS
15 x Incline Merkins
20 x squats
Mosey to Building 2
20 x Dips
15 x merkins
20 x squats
Mosey to fitness trail and partner up
Station 1 20 x Supine Pull-ups
Station 2 pull ups, 20 merkins, or 20 squats (your choice)
Station 3 10 x merkins
Rinse and repeat 3 times
Mosey over to Ballantyne Corp Place and stick with partner
Partner 1 run up to bridge and back
Partner 2 10 x merkins, 10 x diamonds, 10 x wide arms and repeat until partners gets back (flapjack)
Mosey to bridge over 485 and get into peoples chaair…arms out, presses (rinse and repeat)
Mosey over to Premier Parking Deck
Ran up first level stop for 30 x Puppy Loves, Ran up second level 30 x rosalita, ran up to third level 25 x flutter, ran up to level 4 and 25 x heels to heaven, ran to top level and 50 x LBC’s
Time to head back….QIC told the fast guys to go ahead stop at the enterance of Ballantyne Resort and do burpees until the whole PAX gets there…..amazing everyone stayed on same pace back to The Vine
COT
Moleskin
Small Saturday crowd, however a good time as always. I will be honest posting a couple days after you will forget counts and exercises, but seems close enough….My counting was at it’s best today for some reason meaning to stop at the usuals 15, 20, 25…whatever and doing the final cadence at 24, 16, 19, 32…hard to explain just had to be there. A pleasure as always leading this fine group of men look forward to doing it again.
Chippy