8 Pax beat the Monday morning blues including (2) 2.0’s and 1 new FNG
Work out started with standard warm up material
25 x Side Strattle Hop
20 x Merkins
25 x Imperial Walkers
20 x Reverse lunges
25 x LBC
Quick mosey up to the front of the school to do a quick peoples chair followed by heels to heavens while Bratwurst brought the FNG into the mix
Short Mosey to the NESBIT circle to do 7 rounds of Squats, pushups and LBC’s mixing it up at each station as we worked down 7,6,5,4, etc…
After the 7 times round the circle we moseyed over to the soccer fields to grab the benches so we could do a few rounds of Gassers:
2 ( Basic Gassers) Followed by 7 Burbees
1 (10 merkins, 20 LBC’s, 30 step ups)
1 (10 Carlina Dry Docks, 20 heels to heavens, 15 single leg squat each leg)
1 (Partner carry rotate every cone and back)
We finished the work out with 40 Russian Twist to get us ready for the day.
Keep Heather Meyers in your thoughts and prayers as she continues the fight.
Brat, Thank you for taking us out.
NFL Training Camp kicks off this week so we thought we would get in shape.
Warm-up
Mosey down to the gravel road to circle up.
SSH x 25 IC
Imperial Walker x 20 IC
LBC x 25 IC
Low Slow Squat X 20 IC
Move over to the field to get down to business.
The Thang
Ladder Drill – High knees
Up and back cones
Sprint 40 yrds 10 merkins at each corner
Bear crawl to the next corner
Backwards run to the 3rd corner
Ladder Drill – High Knees
Up and back cones
Sprint 40 yrds 10 squats at each corner
Crab walk to next corner
Backwards run to the 3rd corner
40 yrd wind sprints x 8
up /downs x 10 or so
Round 2
Ladder Drill – Side to side
Up and back cones
Sprint 40 yrds 10 Sit ups at each corner
Lunge walk to the next corner
Backwards run to the 3rd corner
Ladder Drill – Side to side
Up and back cones
Sprint 40 yrds 10 CDD at each corner
Bear crawl to next corner
Backwards run to the 3rd corner
40 yrd wind sprints x 8
up /downs x 10 or so
Football passing drills
Fly patterns (QB has a bad pass 5 burpees, WR drops the ball 5 burpees)
While the rest of the team waits their turn, merkins, LBC, squats
We switch to 15yrs in patterns then we get some backtalk from Comet so we lined up to do 6 wind sprints.
Up/Downs
Sit ups IC
Bicycles IC
Round 3
Ladder Drill – One foot hop
Up and back cones
Sprint 40 yrds 10 Merkins at each corner
Lunge walk to the next corner
Backwards run to the 3rd corner
Ladder Drill – One foot hop
Up and back cones
Sprint 40 yrds 10 squats
The End.
The PAX came to competed for a starting spot on the #F3 football team. I think there are a few of the guys needed to put more work in on the off season. Brat had butter fingers in the passing drills and had two left feet in the ladder drill however he kicked butt in the wind sprints. Comet was doing good until the wind sprints came. I think it go the best of him. His 2.0 (Meteor) took it to the old man. I am pretty sure that if Meteor keeps coming he will beat all of us. Beano came back for his second showing. He said he wanted a change up in his workout out. I think we are giving it to him. Thank you for giving me the opportunity to lead the PAX.
Extra points for Brat, he ran before and after our workout. I think we need to make the workouts harder for him.
Announcements:
Southern Comfort 8/1
Gladiator Games 8/8
Bratwurst, thank you for taking us out.
Mosey to the front parking lot of school for warm-up
SSH x 20 IC
MTC x 20 IC
SSH x 25 IC
Plank Jack x 25 IC
The Thang
Partner up
Partner 1 runs to end of parking lot and back while Partner 2 does called exercise
Dips
Decline Merkin
Pull-ups
Squats
LBC
Lunges
J LO
MTC
Flutter
Burpee
Pull-ups
Incline Merkin
I may have missed one or two exercises
Start heading back to the parking lot with Mary on the way.
LBC IC
Protractor (everyone called a degree)
Bicycle IC
CCV 10 each way
Russian Twist IC
We got one FNG due to Ice9 recruitment last week. I saw some chatter on twitter about being stuck on repeat. A beat down is a beat down! It has been great meeting some of the new guys in Union County. Bratwurst is looks like he is getting into his BRR shape. Snowflake was looking a little worn out from the weekend. FNG, Andrew fit right in with the group. CP3O pushed it hard today.
NFL Training camp next week!
Announcements:
Southern Discomfort 8/1
Gladiator Games 8/8
Stonehenge OBT & Dredd
Keep Heather Meyers in you prayers as she gets ready for surgery in a couple weeks.
Mosey to the concession stands
Warmup
SSH x 25 IC
MTC x 25 IC
LBC X 25 IC
??? X 25 IC
Main Event
50 Decline Merkins
50 Wall Jumps
50 Dips
50 Lunges
Peoples Chair
Shoulder press
Jabs
Mosey to the field
10/15/20/25 yrd suicides
At each stop is a called exercise
Round 1 – 10 MTC = 80 total
Round 2 – 10 Merkin/CDD = 80
Round 3 – 10 Burpees = 80 thanks Ice
Camacho took over for the second half
Back to the concession stands for 4 square abs. Each person got to call an abs exercise of 25 IC
LBC, Russian Twist, Plank Jack, J-LO, Bicycle, flutter,
Head to the track for the final session. Every 100 yrds was called excersise.
Lap 1- 10 7 count burpees, 15 CDD, 10 7 count burpees, 15 CDD
Lap 2 – 10 squats, 15 arm raises, 10 squats, 15 arm raises
Lap 3 – 10 merkins, 10 merkins, 10 merkins, 30 partner slap merkins
Jail break back to parking lot. Not sure it was a real jail break, more of a jog. Pax didn’t have much left in the tank.
Holy cow! This one smoked the Q and Pax. I wasn’t sure I was going to make it trough Camacho’s second half. Even thought the PAX was small it packed with tons of pain. Great work all everyone’s part.
Crowbar, thank you for taking us out.
Announcements.
Southern Discomfort 8/1
Gladiator games 8/8 – Indian Land
Pax of 12 showed up to launch the new Flash site along with getting a beat down.
Warm-up
SSH x 25 IC
MTC x 25 IC
Russian Twist x 25 IC
Burpees x 15
The Thang
7 stations that covered 250 yards
Round 1
10 Merkins at each station – way up
10 Jump Squats at each station – way back
Round 2
10 Hand release Merkins – Way up
10 Jump lung (each leg) – Way back
Round 3
10 CDD – Way up
10 MTC – Way back
Round 4
10 Reverse Plank kicks – Way up
10 Knee Jumps or Deep Squats – Way back
Mary
LBC
Heels to Heaven
Venus Fly Trap
Bicycle
Flutter
Notices
Spartan Race 8/27
Obstacle Race in Indian Land – sometime in August
12 Pax showed up to turn Nesbit Park upside down, it will never be the same. We didn’t get a chance to see much of the new site. It was great to see some new faces show up to support the launch. I believe someone said there was a 40 yr age gap in the Pax. Since the workout was 3 days ago I kind of forget what happened during the workout. I am glad I write this stuff down before hand if not the backblast would be pretty empty. Of course Ice9 lead the group from the front along with Brat, Snowflake, and Transporter. I believe I saw Transporter drinking for the nearby yard’s sprinkler. Our new FNG’s all had good showings. I think both 2.0’s are tying to get some extra training in for lacrosse. Nuclear had a blast on his first showing. Thank you Comet for bringing 2 FNG. I am looking forward to getting to know the new faces from Indian Land. Hair Band, thank you for make the 20 minute trek over to support the new launch. Almost forgot, I like Ice9 recruiting tactics. He may have scared one of them by chasing him down as he ran by. Hopefully we will have 2 new faces from Millbridge. Shout out to Brat for his “8” mile extra credit run.
The last 7 months have been a great learning experience. Now its time to give back to F3 and the people of community. Thank you for the opportunity to lead a great group of guys.
Pax of 6 showed up for XC summer conditioning.
Warm-up
Mosey to the east side of the school
SSHx25 IC
MTCx25 IC
SSHx20 IC
MTCx20 IC
High Knees
Butt Kicks
Flying T’s
Zombie Walk
The Thang
Due to the all the Athletic fields being closed we had to stick to the trails.
We hit the XC trails. Every 1:15 minutes we stopped to called exercise.
Merkin x 20
Squats x 20
Plank Jack x 20
CDD x 20
Burpee x 10
Hill Run x 5
Sit ups x 20
I am sure we had a few more.
Mosey to the grassy area by the rock wall for criss cross
sprint the diagonal – exercise – walk corner – sprint diagonal – exercise – walk corner repeat 3 times
exercise 1 Merkin
exercise 2 russian twist
exercise 3 plank jack
Then something Ice9 introduced during the winter
Plank – sprint – plank – sprint x 5 to 8 times. Tough way to end an already beat down workout.
Moleskin
Everyone got involved today calling different exercises during the run and plank station. We covered about 2.5 miles today.
It was good to have Kevorkian (the shrinking man) back with us. He hasn’t missed a beat. Needs to work on his IC counting, the pax got lost a few times. Camacho and Transporter continue to push the pax with their push it to the limits attitude. Way to push the group. Transporter hurt his knee on the hill runs and I believe Camacho had the toughest exercise of the day with the plank up/down 10 counts 5 times. #killedthearms. Armadillo and Witness put in a great effort. If we can get them to go more than once a week they will be in TOP shape in no time.
Thank you Kevorkian for taking us out today.
Thoughts and prays to Heather Meyers and a 12 yr old girl battling cancer.
New site coming Monday July 13th at Nesbit Park. Some of the PAX agreed to do a soft launch June 29th at 5:30. VIP only so come join us. We will unveil the site name next week.
Pax of 5 showed up for what seemed to be an easy workout on paper. It turned out to be a real beatdown.
Warm up
Circle the front lot with a light jog
25 SSH – IC
25 Plank Jacks – IC
25 MTC – IC
The Thang
Go to the rock wall for a pretty good-sized ROCK
William Wallace says throw rock walk to rock 5 squats do again for 20 yards. At the end jog to the other end and back for 10 curls. Throw Rock back for jog and 10 shoulder presses.
Repeat 2 more time replacing squats with Merkins then plank punches.
Next, mosey to the track. Sprint straightaway then 5 burpees, recovery jog the corners. Completed 2 laps.
Time for the main attraction:
Start with the visitor bleachers, run up each section. At the bottom of each section do 5 merkins.
Jog to the backside of the home bleachers for stations
Jump Rope
Step-ups
MTC
Wall Sits
Burpee pull-up (vertigo)
1 minute of fun with 10 sec of rest
Now to the home bleachers, run up each section, at the bottom of each section do 5 dips.
Stations again.
40 sec of fun with 15/20 seconds of rest. (needed some extra recovery time. Pax was pretty gassed by this point. Every one except McGee the beast)
Fast Mosey back to AO right on time.
What a beat down. When I put this down on paper it didn’t look that tough, boy was I wrong. We had the pleasure of having a metro member (McGee) down. He had to get one last post in before vacation. I am not sure what the metro boys eat, he threw the rock 5 ft farther, the bleachers was like a walk in the park, and the burpees was just as easy. Q did take him in the burpee pull up.
Bratwurst killed the track and bleacher workout. Not sure he was a big fan of the Braveheart inspired rock toss.
Snowflake, what can I say about Mr. consistency. The guy just puts up a strong workout every week. Thank you for helping bring the six along by the way was the Q.
We had to circle back to pick up Camacho; he was a few minutes late. Oh yeah he only lives a mile away from AO. He crushed the bleachers today. Not that great at the jump rope.
Thank you Snowflake for taking us out.
New site coming July 16th Nesbit Park in Waxhaw
PAX of 13 showed up for a beat down on Hump Day! I am glad the rain held off.
Warm Up:
Mosey to the track for a 4 corner warm ups
C1 – SSH x 25 IC
Side shuffle run to C2
C2 – MTC x 25 IC
Backwards run to C3
C3 – IPW x 25 IC
Side shuffle run to C4
C4 – Squats x 25 IC
The Thang:
10/50
25 Step-ups – R
25 Step-ups – L
10 Burpees
50 Merkins
10 Burpees
50 Jump Squats
10 Burpees
50 Dips
10 Burpees
50 MTC
10 Burpees
50 LBC
10 Burpees
50 CDD
Run 2 laps around the track waiting for the six
Hill Runs x 3:
15 Jump Squats at Top and Bottom
15 Jump Lunges at Top and Bottom
15 Sit-ups at Top and Bottom
Lap around the track recovery
Mosey around the school to the back wall for 5 minutes of running w/ wall jump.
Some used the bench to get over the wall….
Ice9 lead the group back to the AO for Mary
Flutter
Cumberland County Viaduct
Plank Jack
The PAX worked super hard today. It’s hard to believe we got all this done in 45 minutes.
A lot of chitchat between Bananas and Tiger Rag this morning. I am glad they had time to catch up on old times.
Sorry I am not much for word on the post.
Thank you for allowing me to lead today.
Thank you Snowflake for taking us out.
Announcements:
New expansion site: Nesbit Park July 13th. Bootcamp workouts
Prayers:
Please keep Heather Meyers in your thoughts and prayers
We are happy to see 5 FNG’s join Commitment over the last 3 weeks. Hopefully we can continue to grow as the warmer weather comes back.
7 men started their weekend off with some sweating and grunting.
Warm-up
SSH x 25 IC
IW x 25 IC
20yd Butt kicks down and back
20yd High knees down and back
20yd lunge walk down and back
10 burpees w/ high knee jump
Workout
Mosey to the back of the school for some peoples chair with 30 sec of Jabs
Mosey to the bridge to inch worm across
Hit the field for some 4 corner action
Round 1
sprint 100yds 20 merkins – backwards run the end zone 20 merkins – sprint 100yds 20 merkins – backwards run the end zone – plank until the six finishes.
Round 2
sprint 100yds 20 squats – karaoke run the end zone 20 squats – sprint 100yds 20 squats – karaoke the end zone – Peter Parker until the six finishes.
Round 3
Sprint 100yds 20 LBC – crab walk the end zone 20 LBC – sprint 100yds 20 LBC – carb walk end zone – low plank left hand/right hand until six finishes.
Round 4
Sprint 100yds 20 mtn climbers – bear crawl end zone 20 mtn climbers – sprint 100yds 20 mtn climbers – bear crawl end zone – plank jacks until the six finishes.
Mosey over the the track for a 300 yd recovery jog.
Partner up for some bleachers.
P1 bleacher run – P2 Carolina Drydock flapjack once P1 finishes bleachers – SSH until the six finishes.
P1 bleacher run – P2 Jump Lung flapjack once P1 finishes bleachers – burpees until the six finishes.
P1 bleacher run – P2 Low Squat flapjack once P1 finishes bleachers – continue low squats until the six finishes.
P1 bleacher run – P2 Shoulder pull on back of bleacher flapjack once P1 finishes bleachers.
Take the field behind the bleachers for some quick field work.
Partner carry 50yds flapjack back
Wheelbarrow 50yds flapjack back
Mosey back to to the parking lot for Mary
Bicycle x 20 IC
Russian Twist x 20 IC
I am thankful that I had the opportunity to lead such a great group of guys. The FNG’s were really pushing hard on their first time out. Ice 9 is such a great inspiration to all of us, thank you for the positive energy you bring to the group.
Announcements:
Mud Run 4/11
Spartan Race 4/11 & 4/12
BRR in September 200+ miles
Warm up:
Mosey around the buses to the rock wall
SSH 20 IC
IPW 20 IC
Mountain Climbers 20 IC
The Thang:
We grabbed a nice size rock from the the wall for some of the following
Curls 10 OYO
Shoulder Press 10 OYO
Rock Squat 10 OYO
Rockhopper 10 OYO
Jog up the stairs around the tree and back
Rinse and repeat x3
Mosey around the backside of the parking lot to the corner for 10 burpees
Continue down the cross country hill to the practice fields
6 cones set up 10 yards apart
0-10 yards Bear Crawl
10-20 yards Frog Jump
20-30 yards Crab Walk
30-40 yards Lunge Walk
40-50 yards Inch worm
Backwards run to the start for some Mary
Windshield Wipers 10 IC
LBC 10 IC
Side plank with JLo dip 10 then flapjack
Rinse and repeat X3
Mosey to the concession stand area
10 wall step ups L/R
10 Dips
10 Derkins
30 sec Wall sit with jabs
Rinse and repeat x3
Mosey back to fields
Run 10 yards 10 merkins then back to start 10 merkins
Run 20 yards 10 lunge jumps then back to start 10 lunge jumps
Run 30 yard 10 LBC then back to start 10 LBC
Run 40 yards 10 Drydocks then back to start 10 Drydocks
Run 50 yards 10 Lunge Jumps then back to start 10 Lunge Jumps
Run 60 yards 10 Merkins then back to start 10 Merkins
Rinse and repeat x3
Mosey back to the XC hill for 4 minutes of hill runs
Back to parking lot right at 7:30
Moleskin:
First time jitters, felt like getting ready for a first date. I have been thinking about what to do for the work out for over a month. Timing is tricky. I realized 30 minutes in I would need to add some additional sets. The concession stand area was an on the fly addition.
When the lead PAX finished each suicide instead of planking we all would help the six finish their sets. Great job Bratwurst for leading the team work. Kilowatt and Intimidator continue to make huge strides with their endurance. Crabcake, Frack, and Bratwurst pushed right through the workout.
Announcements:
Mudrun sign up, F3 Golf, and BRR
Please keep Ice 9 and Heather in your prayers!