Tag: Doughboy

Posted on

(01.09.21) Let’s Get Physical


AO: > LavaField

QIC: > Lumbergh

PAX: > 2Chainz, Samurai, Doughboy, Milli Vanilli, FNG (Slash), Danish, FNG (Cherokee)



CONDITIONS

> Frosty and Foggy start to the day. Fortunately it was dry! Used the blessing to bust some butts with a good old fashioned beatdown at the LavaField. PAX arrived early and ready to party, a couple of FNG’s were in the mix, rolling deep on a Saturday is the best start to the weekend.

Warm Up (Circle of Pain)

  • SSH x 15
  • Imperial Walkers x 15
  • Windmill x 15
  • Third Grade Exercise x 15
  • Scissor Arms x 15 (inserted a Mosey to the cars to grab a couple sets of gloves for the PAX for the Thang)
  • SSH x 15

The Thang

Split the PAX into 2 man teams, each team member completed one of the stations below. Station 1 dictates how long….

ROUND 1

STATION 1: Burpee Bear Crawl (modify burpee with squat if needed)

  • Burpees (x 5)
  • Bear Crawl (5 yds)
  • Repeat for 50 yds (turn around at 50 yd line mosey back to the start)

STATION 2: Merkin Mosey

  • Merkins (x 25)
  • Mosey (25 yds and back)
  • Repeat till Station 1 is done, switch stations

ROUND 2

STATION 1: Big Boi Broad jump

  • Big Bois (x 10)
  • Broad Jump (10 yds)
  • Repeat for 100 yds (turn around at 50 yd line to finish at the start)

STATION 2: Flutter Kick Mosey

  • Flutter Kick (x 100 EC)
  • Mosey (100 yds and back)
  • Repeat till Station 1 is done, switch stations

ROUND 3 (this is for time, we did 16mins to round out the Thang)

STATION 1: RUN!

  • Run (50 yds and back)

STATION 2: Squat Jump

  • Squat Jump (till station 1 completes the run)
  • Alternate for time

MOM

  • LBCs (x 15 IC)
  • Outlaws (x 15 IC, both directions, keep the legs up)
  • Flutter Kick (x 15 IC)
  • Flutter Jacks (x 15 IC)
  • Plank (x 20 IC)
  • Pickle Pounders (x 10 IC)

Moleskin

I finish this thing off with a simple quote, that has tremendous depth, one to truly make you think. I share this with one consideration, how you approach any moment, is first shaped by your own opinion of how you will manage thru it. The quote is from one of America’s captain’s of industry, Henry Ford, who once said in reflection of his life, “Whether You Think You Can Or Think You Can’t, You’re Right.”

Welcomed to the PAX two FNGs, got to know them both a little more and are better for it. Clap it up for Slash and Cherokee, welcome to F3 boys.

> That’s a wrap, Lumbergh

Posted on

Blockhouse 1000


AO: > LavaField

QIC: > Lumbergh

PAX: > Tater Tot, Danish, Milli Vanilli, FNG



CONDITIONS

> 45 degrees and relatively dry. 5 HIMs tackled the LavaField, ready for some work after getting the day off for Christmas! It was a great day for a beatdown.

Warm Up (Circle of Pain)

  • 400 meter mosey
  • SSH x 20
  • Windmill x 15
  • Third Grade Exercise x 15
  • 400 meter mosey
  • SSH x 20
  • Scissor Arms x 15
  • Slow High Knees x 15
  • Butt Kickers x 15

The Thang

Goal of this exercise is to do 100 reps of each movement, complete one at a time, when you finish one movement, run to the top of the stadium and back, start on the next movement.

  • Block KB
  • Block Squats
  • Block OH Press
  • Block Curls
  • Block Up Leg Raises
  • Block Press Ups
  • Block Step Ups (EC)
  • Block Hold Plank (IC)
  • Block Shoulder to Shoulder (EC)
  • Block Leg Raise side to side (EC IC)

6MOM

> Powered thru the whole Blockhouse 1000 as a PAX instead.

Moleskin

> Wrapping this thing up with one simple quote to share what I feel in this season, something I’m truly grateful for this year especially. This is a quote from the final scene of “It’s a Wonderful Life”, my favorite Christmas movie…..

“Dear George, Remember no man is a failure who has friends. Thanks for the wings, Love Clarence.”

While the thought is simple the intention is deep. I’m blessed to have found this group, this band of brothers. Walk away today, beside exhausted, be full b/c you are surrounded by this group, ready and armed to be there when you need it!

Welcomed an FNG to the mix, introducing Doughboy!

> That’s a wrap, Lumbergh