14 men posted on this soggy morning to find Chunk and Samurai ready to deliver.
Warm-Up
– Warm up lap
– Side straddle hop
– Merkins
– Imperial walkers
Mosey behind the sheds for circuit work
Fourteen stations (completed 2 rounds)
– Decline Merkin
– Jump Rope
– Lunge
– Sit ups
– Bike
– Tire Flip
– Shoulder Press
– KB Swing
– Box Jump
– Bear Crawl
– Dead Lift
– Incline Merkin
– Dips
– Lap around the Track
Moved to the field for one round of Hershel WalkerStarfish Round #1 (arms)
– 20 merkins
– 20 sit ups
– 1 sprint
Mary
– several rounds of LBC, Freddy Mercury and ended with Merkins
It was a quiet morning out there today. There was low chatter but never got too loud. The workout was planned and executed by Chunk and Samurai so we can expect them to pick up full session in the near term.
Keep the city in your prayers. We need to find unity and learn to love our neighbor as ourselves.
Phone didn’t record this morning so if you were in attendance – thank you.
Lex Luthor
20 men posted to Kevlar on Friday morning. Thank you for the opportunity to lead.
The goal was to have us explore some of the space near the tennis courts and I think that objective was achieved.
The Thang
Warmup –
Lap around the track, followed by up/downs, merkins and mtn climbers.
We then proceeded to do 4 rounds of Hershel Walkers – situps, merkins and sprints – 20x, 15x, 10x and 5x for the situps and merkins
Second Evolution
Moved to the tennis courts and proceeded to run an obstacle/conditioning course that included the following: hair burners in the parking lot, followed by climbing up and over a shipping container, high knees through tires, 25x dips, 25x carolina drydocks, climb through the tennis pavilion and up or over the tables and then climb back out the other side, 10x box jumps on the far side of the tennis courts, circle back and bear crawl back from the tennis courts to the shipping container. All of this constituted 1 lap.
The majority of the PAX finished 2+ of these circuits – job well done.
Phase Three
Carried all of the hair burner weights and eight tires with us to the hill by the church parking lot and proceeded to do a round of sevens which included squats and merkins.
Bring it home
Wrapped it up back at the school with a round of up/downs and one last Hershel Walker set of 20x.
Special shout out to Normandy (15 yrs old) as he pushed hard out there and gave Big League Chew a run for his money.
Great time out there with the Friday morning crew at Kevlar. Thanks to Horse Head and Bulldog for allowing me to lead everyone today.
Wet out there this morning but that didn’t discourage The Ocho from turning out this morning at Kevlar.
Warmup
Jog to pavilion by the Tennis Courts
20x – SSH
20x – Imperial Walker
20x – Merkins
Tabata – 8 rounds of each exercise
Carolina Drydock w/ feet on the bench
Box jumps
Dips
Lunges
Jog back to the Field
Three rounds
Tire Hair Burners to midfield
25x Should Press with tire
15x Supine Pullups
Jog to the Hill
Didn’t make the full 11 rounds – made it through about 4 or 5 due to time
Turkish Getup at the Top of the Hill
Hand Release Merkins at the bottom
Jog up the hill backwards
Jog back to the parking lot
Finished with Abs
50x Flutter
50x LBC
Moleskin
The crew did a great job this morning in the rain. I was starting to second guess the dip tabata’s on the third round as my triceps were screaming. The tire hair burners were not too bad on the wet field. Note of caution – avoid the low profile tires when doing hair burners.
Thank you for the opportunity to lead the men this morning.
On a chilly morning that was the eve of the Super Bowl eve we had a strong showing with 16 guys posting for the Filthy Fifty workout at Kevlar. The goal was simple, incorporate as much of the local gear as possible into the workout and make people push themselves to complete 50x of various exercises.
Disclaimer for the men and we were off.
Warmup – Hershel Walker
5x – 10 merkins, 10 push ups and sprint 50 yrds
Workout –
Filthy Fifty
Each Exercise was followed by a lap around the field. The lap included 1x dip, 1x pull up, high knees through tires, climb over wall and bear crawl under 3 hurdles.
Exercises
50x – Merkins – 1 lap
50x – Squats – 1 lap
50x – Shoulder press (w/ rock) – 1 lap
50x – Lunges (each leg) – 1 lap
50x – Mason twist – 1 lap
50x – Burpee’s – 1 lap
Bonus – 50x – Carolina Drydock – 1 lap
Ladder on the Hill
Included backwards run/jog up hill with merkin ladder to 7x
Hershel Walker
5x – 10 merkins, 10 push ups and sprint 50 yrds
Mary
25x – Flutter in cadence
25x – Mason Twist
25x – Flutter in cadence
Great work by all out there this morning. It is always great to see everyone pushing themselves hard. Thanks for the help putting everything back in place.
Announcements – None, guess everyone was looking to cut out of there
Great showing out there today with a total of 88 making it through the full adventure at Colonel Francis Beatty Park. There were at least 4 to 5, maybe more, that didn’t stay for the count off so we may have been even closer to the century mark.
The Thang:
COP:
Water Break
Shark’s and Minow’s
Relay Race with PAX breaking into 5 teams
Water Break
Scavenger Hunt
Same five teams grouped together to hit 5 different checkpoints (home plate, shovel flag, slide in the park, volleyball court and lake) all while carrying an egg and water balloon. Along the way team members were carried and items were scavenged (picked up), including: maple leaf, oak leaf, pine needle, sand, water from the lake and miscellaneous litter.
Moleskine:
Awesome job by all of the Dad’s and 2.0’s out there today. There was a lot of great demonstrations of the various exercises early in the workout along with enthusiastic cheering for the different team members during the relay race. Everyone had an opportunity to participate in the scavenger hunt with some of the largest contributions coming from the smallest members of the PAX.
Thanks for the opportunity to lead the F3 Dads workout today. Had a blast and look forward to seeing everyone come on out during the remainder of the month of June.
My apologies for not getting all the names down. Instead of just a partial listing I left us all off. “All for one and one for all”