Weather:  60 and pleasant

Count:  5

COP:  SSH x 20 IC; TTT x 20 IC; IW x 10 IC; Don Quixote x 10 IC; LBAC x 20 IC Fwd/Rev

The Thang:  Tectonic Smoker (10 Burpees, Bear Crawl to Sidewalk, Run Around Triangle)

Pair up in order of Smoker Finish and prepare for a One on One Battle!

Burpee Battle:  One Minute of Burpees Starting with 10 Reps – rest period is remaining time left in minute after completion of reps.  Add one rep with each consecutive minute.  Last Man Standing = Wilma at 15

Merkin Battle: Multiples of 5

Wall Sit Battle:  For Time

Oyster Table Pull Up Battle:  Multiple of 5

Mary:  Flutter Kicks x 50 IC; WWI Situp x 20 on Q

Moleskin:  YHC brought the best of Van Halen for the PAX listening pleasure in memory of Eddie Van Halen.  The PAX also got their “JUMP” in with the Smoker and Burpee Battle.  YHC was hoping for higher numbers to create a “A-Team” vs “B-Team” competition but we went mano a mano instead.

 

Devo:  There has been a lot of mumble chatter recently in our region regarding the “Quality” of our work outs.  “Not as hard as they used to be!”  Blah, blah blah!  YHC designed the above workout to create competition and as a result have each member of the PAX push themselves to their fullest extent.  I’ve never been to an F3 BC where I didn’t have the opportunity to improve my physical fitness.  However, this is each individual man’s responsibility not the Q’s.  Do you focus on form?  Do you only do 19 reps OYO when the expectation is 20?  Do you give 100% on your cardio?  Do you work for the entire minute on EMOM work outs or stop at 5o seconds?  Let’s be honest with ourselves – we’ve all done it!  Let’s also be honest with ourselves on another point – most all of us are in better shape now than when we started.  The workouts don’t get easier, you get better!

 

Count:  9

Weather:  Cool but Humid

COP:  SSH x 20 IC; TTT x 10 IC; Don Quixote x 10 IC; IW x 10 IC; LBAC x 20 IC Fwd/Rev

The Thang:  EMOM Circuit with One Minute Rest Between Circuits.  Five Rounds Total

SSH, Bulgarian Split Squat (R/L), Step Ups, Merkins, Flutter Kicks, Low Plank

Moleskin:  Wilma brought us an FNG today.  Welcome Mark Mizell – Columbo.  The EMOM Circuit will always give you a solid workout if you put in the effort.  All nine men this morning did just that.  Major Dad still is still on the injured reserve and used his better judgement putting in the work he could.

Weather:  Mid 70’s

COP – YHC verbally briefed the Pax through each stage of the Inferno, demonstrated each stage and had each Pax demonstrate the exercise. Mosey around farm house. Emphasized adhering to the standards and proper form.

THANG – The Inferno = Burpees, Pull-ups, WWW1Situps, Jump Squats, CDD, Monkey humpers, American Hammers, Mountain climbers, Flutter kicks, run around farm house. Start at 20 of each exercise, drop reps by 1 for each lap
between stations alternate bear crawl, crab walk, lunge walk. For Ruckers, the starting number is 10, all else remains the same.  Time limit of 35 minutes.

Mary – N/A

Count, Name, Announce, Pledge, Pray

Moleskin –  Five men showed up and PIMW at the Inferno.  You vs You!  Two members of the PAX reached a 4.0 and are knocking on the door of that 4.1.  YHC would like to put a challenge out to all of our inferno patrons.  Identify what part of the inferno is your Achilles Heel and put a personal plan in place to improve in this area for next month.  Is it the Burpees, then do more Burpees.  Is is your cardio, then start running more.  Is it the American Hammers, work on your core!  You and only you are in full control of your improvement.  Set a goal for next month to get a PR and make it happen.

Number beside your name is your score from today.

Wilma 3.6, Subzero 2.6, Spooky 3.2, Cold Cut 2.6, Woody 3.5

Weather:  Sauna Like

Count:  10

COP:  SSH x 10 IC; TTT x 10 IC; IW x 10 IC; Don Quixote x 10 IC; Smurf Jacks x 20 IC; LBAC x 10 IC Fwd/Rev

The Thang:  Mosey to the block pile, retrieve one block and return to the pavilion.

11’s – Merkins/OHP with Block from Knees

Black Jack (21’s) – Curls and Dips

Stow Blocks

Mary:  Flutter Kicks x 30 IC

Mumble Chatter:  YHC decided to move POLO Shirt Friday to Wednesday this week.  Eleven’s are child’s play for exercises like curls and dips so YHC upped the ante with Black Jack.  Only four exercises following the KISS method and resulting in an upper body blast.  The curls and dips on the heels of the 11’s sent the PAX home with quite the pump and limited mobility in their arms (for several days).  Great numbers and commitment.

Weather:  Stagnant and humid

Count:  6

COP:  SSH x 20 IC; TTT x 10 IC; Don Quixote x 10 IC; IW x 10 IC; LBAC x 10 IC Fwd/Rev

The Thang:  Alternating Tabata 20 seconds work 10 seconds rest x 8 Rinse and Repeat

Merkins/Pull Ups; Alt Lunge/Squat; Burpees/Skater Slides; Freddie Mercury/Flutter Kicks

Moleskin:  The mumble chatter was minimal.  Standing outside doing nothing was enough to make you sweat.  The drip was real.  Skater slides are a real crowd pleaser.  The form has a lot to be desired but we will continue to work on this minor aspect.

 

Weather:  Mid 70’s – NOT BAD FOR AUGUST

COP – YHC verbally briefed the Pax through each stage of the Inferno, demonstrated each stage and had each Pax demonstrate the exercise. Mosey around farm house. Emphasized adhering to the standards and proper form.

THANG – The Inferno = Burpees, Pull-ups, WWW1Situps, Jump Squats, CDD, Monkey humpers, American Hammers, Mountain climbers, Flutter kicks, run around farm house. Start at 20 of each exercise, drop reps by 1 for each lap
between stations alternate bear crawl, crab walk, lunge walk. For Ruckers, the starting number is 10, all else remains the same.  Time limit of 35 minutes.

Mary – N/A

Count, Name, Announce, Pledge, Pray

Moleskin –  Six men showed up and PIMW at the Inferno.  You vs You!  Two members of the PAX reached a 4.0 and are knocking on the door of that 4.1.  YHC would like to put a challenge out to all of our inferno patrons.  Identify what part of the inferno is your Achilles Heel and put a personal plan in place to improve in this area for next month.  Is it the Burpees, then do more Burpees.  Is is your cardio, then start running more.  Is it the American Hammers, work on your core!  You and only you are in full control of your improvement.  Set a goal for next month to get a PR and make it happen.

Number beside your name is your score from today.

Woody 3.7, Microwave 4.0, EZGO 4.0, Cold Cut 2.9, Sunshine 3.9,  M&M 2.7

Weather:  Hot and Humid

Count:  8

COP:  SSH x 20 IC; TTT x 10 IC; Don Quixote x 10 IC; Imperial Walker x 10 IC; LBAC x 20 IC Fwd/Rev

The Thang:  Mosey to the block pile.  Retrieve one block and return to flag/pavilion.  Perform the following exercises in  pairs with a 40 meter run between each exercise set.  Complete 5 sets of each exercise pair for the specified number of reps.

Alt Lunge x 10/Burpee x 10

OHP x 20/Merkins x 20

Lawnmowers x 15 Each Arm/Squats x 30

Assemble into two groups of 4:  Take turns completing 10 curls each until one member of the PAX reaches exhaustion.

Stow Blocks

Mary:  Flutter Kicks x 50 IC

Moleskin:  The Metabolic Mixer never disappoints and the return of our blocks to Tectonic presented the perfect opportunity for its return.  YHC beta tested the “Don’t Break” Curl routine and will need to make some adjustments for the next time.  These studs just keep on curling.  We’ll see if we can fix that for the next time.