Author: f3brickyard

The Hill

Crabby Bear

5/30/19

@ The Hill

16 Men posted for an oldie but a goodie

0530 flags were posted and men were gathered so it was time for the disclaimer.

Warm up

Weed Pickers with back clap 15ic

Side straddle hops5 ic ( it’s a warm up)

Abe Vigoda’s 10 ic

Mountain climbers 15 ic

Arm circles forward in back

On our six for a crossover leg stretch for lower backs

Cross leg toe touches OYO

The Thang

Mosey to the west side of the parking lot and circle up around light post

Burpees 5 ic

Line up on the light post and bear crawl to the next light post

Circle up around that light post

Burpees 5 ic

Side straddle hops 10 ic

Crab walk back to the first light post

Burpees 5 ic

Side straddle hops 10 ic

Side balance merkins 15 ic

Lineup and bear crawl back to the other light post

Burpees 5 ic

Side straddle hops 10 ic

Side balance merkins 15 ic

Big Boy sit ups 20 ic

Crab walk back to the first light post

Burpees 5 ic

Side straddle hops 10 ic

Side balance merkins 15 ic

Line up on the light post and bear crawl to the next light post

Circle up around that light post

Burpees 5 ic

Side straddle hops 10 ic

Crab walk back to the first light post

Burpees 5 ic

Back to the shovel flage for a bear crawl balls to the walls indian run.

Quick run to the east parking lot for 1 lap of stairs and back.

Mary

Bay City scissors 8 count 10 ic

Bicycles 15 ic

Flutter kicks 20 ic

ABC’s

Moleskin

That’s right guys that was 35 burpees and you hardly even noticed.

I can’t tell you guys how much it means to me after 2 years to see such a large group of guys show up it’s great to see the impact we’re making on our own men and we need to keep pushing to reach out to those who need it.

The Hill

Q school

4-2-19

10 PAX posted at thehill for Q school

0500 lets go

Warm up

We streched as we discussed some of the how’s and the why’s of Q-ing a workout. Including the definition of the Q. The Q is the one responsible for the outcome.

10 Abe Vagodas IC -explained that it was different than windmills because he was 90 yrs old! Do them slowly.

We covered the importance of each call out:

1)Next exercise “_________”

2)Start position “gives Pax heads up”

3)In Cadence or On Your Own

And the often missed or under valued

4)EXERCISE!

10 SSH’s IC

15 Toy Soldiers IC – Explained the Toy Soldier is right foot to right hand which is extended straight out.

I took this exercise as an example of how the Q needs to explain sometimes the specifics of an exercise that we don’t do often or if there is an FNG.

I made the point that the warm up isn’t just something to hurry and get through, it is very important for a great workout.

We took a mosy to the other side of the parking lot. Along the way we discussed the origin of the word as well as the purposes:

1) shake things up. The whole workout could often be done in one place, but that would be boring!

2) time filler. Easily flexible to add or remove time.

3) to get to some of the fun places around the AO as we will discuss later.

50 Air Squats IC or until I got the splinter out of my glove. (You had to be there)

Moved about 20 yards away as I explained that being the Q allows you to do the exercises you love or if you chose, the ones you know others hate. Psych!

10 big boy sit ups Everyone mumbled something about a bear crawl so I change what I was intending to do and we did big boy setups when we finished I explained I’d intended to do 20 and we only did 10 because I was the Q and I wasn’t feeling it further encouraging guys to take the Q.

From there we did

Daft Punk Around the World 10 12 ct

Mosied behind the youth building to the stairs.

2 laps of stairs

It was after the stairs that I mentioned the reason we love the hill is it has so many things to choose from whether it’s the stairs or the volleyball sand pit where we lined up and did Bear crawl down in back in the middle of that someone mentioned the crab walk to which I replied great idea and we made one lap down with crab walk.

Mosey back to the flags circled up for Mary exactly six minutes of Mary

20 low dolly IC

20 High dolly IC

10 Bay City Scissors 8 ct IC

And recover recover

Beater is not in the tags

The Hill

Over The Hill

0527 After a few hot laps around the parking lot to lay out the plan your humble communicator posted the shovel flag and began to enjoy the 11 degree wind chill.

Warm up

SSH 20 IC

Toy Soldiers 25 IC

Kick w/twist IC 10 each side

Weed pickers 10 IC

“do it behind you”

Kick w/Trist 15 IC

On the ground for Hip drop stretch OYO

The Thang

Catch me if you can to SW corner of parking lot

Mosey to back of the beach for some stairs

To BB Court for shuttle run with 1 ct bigboy situp at each line just to be difficult

Mosey to the metal building and pick up a nice sized boulder along the way for some wall sits with pass the Boulder. The Q appreciated the Pax adding their own flare on the third trip down and back they decided to do a curl and overhead press with the boulder before passing it on nice touch gentleman.

Drop the boulder off as we Mosey back to the corner of the main parking lot for a little Route 66 choose your own exercise.

Mosey to the fishbowl

Step ups OYO 10 each foot

Rocky Balboa 20 ic

Step downs OYO 10 each foot

Mosey “Over the Hill”

Slolom through the handicap parking signs “don’t hit your head on the signs”

Down the 3 flights of stairs …….

So that we can bear crawl up …..

And bear crawl back down.

Catch me if you can down and back.

Back up to top of stairs and plank for the 6.

Mosey back , slolom through handycap signs back to home base .

Find a curb and… you guessed it

Step ups OYO 10 each foot

Rocky Balboa 20 ic

Step downs OYO 10 each foot

Perfect timing for….

6 Minutes of Mary

Mary

Each Pax gets a chance to pick their pain :

Cornwallis- dying cockroach 10 IC

State- Rosalita 10 IC

Khaki- Flutter kick 10 IC

Headlock- bicycle/Freddy Mercury 10 IC

Logger -?

DC-dying cockroach

Sorry guys, thats where I lost it…..

Maybe you can tell me what you picked

Brickyard alphabet

Moleskin

10 men refused to let 11 degrees and a Respect Q keep them in the fartsack

The Swamp

Oh Ruck-it

2 men posted and decided that rather than just stretch the whole workout to recover from Cosmo’s Q Thursday they would “just ruck it”. Along the way they found some toys to “play with”.

Moleskin:

The two Rucker’s return to find lost boy also known as PVC wandering the parking lot looking for them. Fortunately since PVC is a high-impact man he didn’t simply stand there and wait he put together his own workout. So the three pax who got out of the fart sack and “did something” decided to reward themselves with coffee, some good second F at Starbucks.

The Swamp

A variation on a theme

Left home a little early this morning because I knew I needed to fuel up the vehicle. At 0 630 I posted the shovel flag and took a little siesta. I awoke to see two guys pulling in with F3 shirts on and I did not recognize them oh you can imagine how excited I was.

Warm up

Bend and reach in Cadence 20

Kick with twist in Cadence 10

Abe Vigoda In Cadence 10

Runners stretch each side

Moroccan nightclub In Cadence 20

Arm circles In Cadence

10 forward

5 reverse

SSH in Cadence 20

The Thang

Mosey with kettlebells and Bricks to back parking lot stage weights at one end Mosey to the other end. 1 Pax does merkins while the other pax runs to the other end of the parking lot does 10 curls each arm and back to flip flop total number of merkins 100.

Rinse and repeat with big boys sit ups and 20 lat pulls or rows (lawnmowers) with the kettlebells total number of Big Boy sit ups 100.

Mosey to the circle around by the bathhouse Circle up for the motivator from 10

Back to parking lot for a round of 100 lunges and 20 Skull Crushers.

Mosey over to the pool hill for Burp Back Mountain. This is a good example of why you want to be the Q, I had planned 100 combined burpees and we modified to 50 which still was pretty miserable

The plan was to Mozy back to the parking lot for round 3, but time got away from us while we were doing burp Back Mountain.

So we went back to parking lot to pick up our coupons and head back to the circle for Mary.

Mary

Flutter kicks in Cadence 10

Over on time. My apologies.

Molskin

Turns out our mystery guests were rafter and dr. Quinn two brothers in from South Carolina to visit family here. They both seem too eager to take the motivator back home and inflict pain with it we bless them and sent them on their way.

COT

Keep PVC in mind in his job sesrch. For those who aren’t there be assured the Dirty Dog lady made her pass to check out and see how things were going.

The Hill

Adlib workout

Left home a little early this morning now I know why halfway to the AO our QIC calls in sick, I pick up the Baton.

Warm up

Abe Vigoda In Cadence 10

High knees In Cadence 20?

Kick with a Twist in Cadence 10

SSH in Cadence 20?

The Thang

Mosey with kettlebells over to parking lot stage weights at one end Mosey to the other end. 1 Pax does merkins while the other pax runs to the other end of the parking lot does 5 curls each arm and back to flip flop total number of merkins 100.

Rinse and repeat with big boys sit ups and flat moles or rose with the kettlebells total number of Big Boy sit ups 100.

Mosey over to the hill to remind the Pax why we call our AO the hill. Burp Back Mountain minus the burpees so each on their own down the hill forward up the hill backwards 5 rotations.

Mosey back to the parking lot for round 3 are squats and rows.

Timed out perfectly to pick up our coupons and head back to the circle for 6 minutes of Mary.

Mary

Flutter kicks in Cadence 10

LBC’s In Cadence 10

Finished out with abc’s on your own

Molskin

So there was a reason I was heading out the door early this morning, too bad I didn’t have my Saturday work out laid out yet. Might have been a smoother transition, but I would say all things considered everyone got their money’s worth. I was very happy to have cold call in from Northeast Tennessee visiting family so we might get another shot at him before he leaves. He reminded us that the last time he posted was middle of the winter so we might not have recognized him. Keep PVC in mind in his job search woodchuck has his final orders and updated us on their deployment logger informed us there will be a new little “branch” coming in November we all celebrated and IM showed up to deliver the gifted tickets for the 11 soccer game and promptly ran over my kettlebell, fortunately he was in the rental car he’s driving but we were glad to have him Circle up in our COT.

Uncategorized

Bunch of Stupid stuff

Warm up

SSH ic 20

Bean pickers ic 20

Storm trooper ic 20

Moroccan nightclub ic 20

Shoulder rolls

The Thang

Mosey to the outhouse

Perfect Merkins ic 20

Mosey to the bath house and circle up

Floyd Maryweathers ic 20

Toy Soldiers ic 20

Newton cradle ic 20

Lbc’s ic 20

Crab cakes ic 20

Mosey to the basketball court

Descending merkins from 5
2 stage On bb court

Mosey to the hill

Burp back mountain 5 hills 100 Burps

Mosey to the curbs

Rocky curb kickers ic 20

Mike Tyson ic 20

Mary

Gas pumps ic 20

ABC’s

Jefferson’s ic 2

Freddy mercury ic 2

Molskin

8 men posted to follow a crazy old man around to do alot of stupid stuff. Samsonite asked for more merkins after the Rocky Balboas so I obliged and added Mike Tysons.

Prayers were largely focused around Noblesville shooting and the state of the nation.

COT

The Swamp

1 Year Anniversary Convergence

March 24 2018 at the Swamp

15 pax posted with an honorable mention to f3DC for attempting to post with his 2.0 who would have nothing to do with it. #HIM Hoping Hold’em was just on his usual late start schedule we began on time!

Warm up

SSH ic 20

Bean pickers ic 20

Storm trooper ic 20

Moroccan nightclub ic 20

Shoulder rolls

The Thang

Perfect Merkins ic 20

Russian lunge ic 20

Mosey to the curbs

Mike Tyson ic 20

Rocky curb kickers ic 30

Curb bear crawl ladder 1 round

Stations: in teams

Jump rope,

Ropa wave

Car push, forward and backwards ,

block curls 20 ct,

team log lifts 20ct,

chain squats 20 ct,

kettle bell swing hand offs 20 ct,

Can can ic 8ct 20

Floyd Maryweathers ic 20

Newton cradle ic 20

Lbc’s ic 20

Crab cakes ic 20

Descending merkins from 10
With shuttle run

Mary

Gas pumps ic 20

ABC’s

Jefferson’s ic 20

Freddy mercury ic 20

Namoroma

COT

QIC prayed us out and we headed to the 2nd F.

Mole skin

16 men including 2 FNG’s said no to the threat of 6+ inches of snow on the 4th day of spring and yes to getting stronger together! With many of our number with legitimate reason not to post, last minute job expectations illness and injury, 16 said yes. It was great to see our brothers make the trek from #blackcat 45 minutes to our north as well as an “ole” f3indianapolis favorite double respect f3Storman and our youngest that we can’t “hate hate” f3Hold’em fresh back from basic with the Army. 2 FNG’s posted, 1 EH’ed by our own IM and the other found us on FB so a big thank you to our comz Q Zamboni for continuing to keep our name in the Social eye. Woodchuck who has agreed to accept the 2nd F Q headed to the kolache factory to gather grub as the rest, 100% attendance, decended on our usual starbucks and awaitd the controversial kolachies. While waiting, Maestro unvailed the ,F3indianapolis nomad logo cake, we aren’t full region status, YET. Upon arival of the kolachies Cosmo quickly ceased all mumble chatter about sissy food as he enjoyed the rancheros kolache. Many stories were shared and all shared their name and its origin. We read the letter from our beloved f3Fonzie whom was unable to attend and without whom F3indianapolis would not be what it is today. Thank you for all who posted and for all that have been there from the beginning. I have to give a special thank you to my first follower Cosmo and the close second follower Zamboni without either one of which I would have likely given up more than once!

YHC , your Nantan for now.

F3Brickyard #giveitaway

The Hill

First bell (kettle bell workout)

Hive Workout from my first bell (first post to an F3 workout) The Hive/The Fort/ Fort Mill SC 8/5/16

Warm up
Lap
30 SSH
25 Imperial Walkers
20 Merkins
20 Mountain climbers
10 Windmill

The Thang

Chest/Shoulder
15 Up right rows
15 Shoulder press each arm
15 Tricep press
15 kettle bell curls

Run lap

25 kettle bell swings
30 squats
15 kettle bell high pulls
15 Traveling swings

Run lap

20 merkins left arm on bell
20 merkins right arm on bell
40 chest press
20 skull crushers

Run lap

25 kettle bell dips
15 kettle bell sit ups
20 kettle bell rows each arm
20 standing presses

Run lap
Mary to finish

ABC’s

20 Flutter kicks

20 Gas pumps

20 LBC’s

Stretch it out

Mole skin

Logger posted even though he needed to leave early to catch a plane to Denver. So since he was going to have to leave early DC went ahead and showed up late to help make up for it so three strong enjoying the perfect weather because right after that warm-up which looks more like a workout to me than a warm up we were ready for a little light rain which didn’t come in till the very end. We did miss Cosmo but I think the absence of a shovel flag was missed even more. It was a little strange not having a shovel flag there this morning. DC ask for prayers for his ongoing medical research to help with his……. crap I can’t remember what it’s called. Also prayers for safe travel for logger. Oh and I did some research the song that references Denver ain’t your kind of town is called Please Come to Boston by get this Dave Loggins haha

Uncategorized

The crabby bear

men posted

Warm ups

Weed pickers 15 ic

Mountain climbers 15ic

SSH 15 ic

Abe Vagoda 15 ic

Chanooks 10 ic each direction

Breath strokes and back strokes 10 ED

The thang

Mosey to back to light post

Burpees 10 ic

Mosey to the beech (youth building)

Bear crawl curb ladder

Mosey back to light post

Burpees 10 ic

Crab walk to Wall

Balls to the wall

Mosey back to cars

Circle up

Crab cakes 30 ic

Mosey full parking lot back to flag

Bermuda triangle burp 3-2-1

Mosey 3/4 of parking lot back to flag

Clockwork crabs BB crt down n back

Mosey 3/4 of parking lot back to flag

DMC

Mary

Bay City scissors 10

Alphabet

Crunch flutters 20 ic

Gas pumps 20 ic

Lbc’s 20 ic

COT

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