Conditions
35 Degrees, a wee chilly.
Welcome and Disclaimer
The Thang
Four Pax mosey down to the dry ground beneath the bridge.
COP under the bridge
– SSH x 20
– Annie x 15
(Meet Annie. She is a humble little orphan that greets you with a big smile and leaves the Pax crying in pain. To Perform, Pax holds plank position while making a circular ground scrubbing motion with one hand. Can also perform Big Annies or Little Annies, think LAC while in plank)
– SSH x 20
– Merkin x 20
– Finkle Swing x 15
(Meet the Finkle Swing, named for the infamous kicker “Ray FInkle” it is said that this was the stretch that lost him the big game. Pax swings one leg at a time back and forth to warm up those hips.)
– SSH x 20
– Squat x 20
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
Dot Drills
Pax were instructed to find a square on the ground for Dot Drills. Basic idea is to jump from corner to corner performing an agility exercise similar to what is typically referred to as Dot Drills.
– Box x 20 (both feet)
– Box x 20 (each foot separately)
The BAMBAM
The two legendary waves of beatdown coming straight from the depths of the gloom.
BAM #1:
For this round each exercise is preceded by box jumps from the swamp all the way up to the top of the steps, YHC estimates about 20 big box jumps.
– Burpees x 10
– Ass Kickers x 15
– Merkins x 20
BAM #2
For this round each exercise is preceded by a sprint up the Agrocrag and back down.
– Bench Dips x 25
– Angle Grinders x 30
(Meet Angle Grinder, also known as The Plank Knee Touch. Starting in plank position angle your body up while touching your hand to the opposite knee perform a merkin then touch the other knee and perform another merkin. )
– Monkey Humpers x 35
Mosey back to the Loveshack for Ring of Aborama
Countorama
Nameorama
BOM
Angus Out
New Growth at a New AO
THE SCENE
White Oak Park (our first time at this yet-to-be-named AO)
40 degrees and telling of winter weather to come
WARM-UP
SSH IC x 10
Merkins x 5
SSH IC x 10
Merkins x 5
Knee & Ankle Rotation
Upper Back Stretch
Chest Stretch
Arm & Shoulder Stretch
Cherry picker IC x 15
* Mosey along trail around new AO *
Squats IC x 10
Prisoner Squats IC x 10
Squats IC x 10
Prisoner Squats IC x 10
* Mosey halfway up road to higher ground *
* Lunges to top *
Bench Rows/Dips/Derkins
20 bent-over rows with end of bench
20 dips on bench
20 derkins with feet on bench
Continue cycle with reps of 15… 10… 5…
Suicide Dora 1-2-3 on Soccer Field
With Shovel Flag marking the halfway point, Partner 1 runs halfway & back, then full length of field & back
100 Big Boy Sit-ups
200 IC Flutterkicks
300 Hollywood Side Crunches
* Mosey along trail to bottom of AO *
* Alternate lunges & Bernie Sanders to topmost speed bump *
* Sprint to top *
Dips on Q’s command & Ratchet Shoulder Blaster to end
COT
Great first workout at White Oak Park
BOM
YHC was thinking a lot about Quercus alba (AKA the mighty white oak) as we prepared for this first workout at our new AO. The tree is one of a few that exhibits marcescence. That is, it holds onto its dead, dry leaves until new growth forces those leaves to fall to the ground. To be marcescent is to wither and die but not get out of the way. Each of us holds onto certain things like that. We stand like a White Oak in December, holding onto dead, brown leaves. That dead weight only falls off when new growth occurs. We have a responsibility to spur our brothers on to new growth and to seek accountability regarding the areas where we stubbornly refuse to grow.
Leg Bustin’ Super 21
Conditions
27 Degrees and frosty
Welcome and Disclaimer
The Thang
Two pax made their way down the river bank for a little pre warm up stretch.
Stretch-o-rama / COP
Each stretch held for a 20 count to get the muscles loose
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
As we started to get moving ChuckE and Burner mosey up crusty eyed and ready to work hard.
– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Imperial Walkers x 20
– Squat Jumps x 15
– Diamond Merkins (4 count) x 15
– Carolina Dry Docks x 15
– Merkins x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
Mosey to the big field next to the boat ramp.
Leg Bustin’ Super 21
Super 21: Do 1 exercise followed by 1 of a different exercise; 2 / 2; 3 / 3, etc., etc. ……. up to 21 of exercise1/ 21 of exercise2 (total of 231 a piece). To make things a bit more difficult we added an approximate 50 – 100 yard sprint between each repetition.
Exercises utilized for this round of super 21:
– Squat Jumps
– Lunges
Mosey over to the rock pile a quick arm circuit after our legs were blown to bits. The pax were instructed to pick a rock.
– 5 bottom curls
– 5 top curls
– 10 fulls curls
– 20 Merkins
Rotate around the circle now using your neighbors carefully chosen rock, this keeps the pax honest and hard working.
repeat until you feel like moving on.
Mosey to the Gazebo
Ring of Mary
Countorama
Nameorama
BOM
Angus Out
Nomad Whisperer
I felt like the ‘Nomad whisperer’ this morning. We originally expected just one Nomad (Squiggy), but lo and behold, 2 more attended the Tuesday beatdown. Every time I turned around, a nomad came out of the woodwork. Welcome and thank you for attending! It was a pleasure to get better with you three men! Clearly your AO’s are doing their job as you guys crushed everything we threw at you. T-claps for all.
The Scene: overcast with a few pending light showers, perfect temps (mid-upper 50’s); short sleeves or bust!
With 6 PAX in tow, we commenced the warm-up lap down to the riviera with some karaoke and then back across the swamp bridge, crossing over swamp thing, and collecting a rock for some coupon work.
Disclaimer delivered, warm up routine (almost forgot!):
– SSH x 15 IC
– IW x 15 IC
– High Knees x 10 IC
– Wide High Knees x 10 IC
– Hillbillies x 12 IC
For the 7th day of the month, we did 7’s on the lower hill, leading up to Mt. Madoriyama:
Complete 7 merkin claps (MCs) in total in a round trip up and down the hill.
1 MC (bottom) then bear crawl up to top of the hill and complete 6 MC’s; RUN down to starting point at the bottom and complete 2 MC’s and back up to top for 5 MC’s… Finish when you’ve completed 6 MC’s at your starting point.
Grab aforementioned rock “coupon”, circle up, and complete the following 3 rounds:
R1:
– 5 lower curls
– 5 upper curls
– 10 full curls
R2:
move to rock directly across from you
– 10 lower curls
– 10 upper curls
– 10 full curls
R3:
move to rock to your right, and
– 15 lower curls
– 15 upper curls
– 10 full curls
Move to pavillion for 3 rounds of:
– 5 Balls-To-The-Wall (BTTW)
– 10 bench pull-ups
– 15 bench dips
– 20 calves
Complete Lt Dan Taylor’s *until complete
1:4 ration of squat:lunge jumps. Again, 7th day of the month felt right, so we completed 7 reps.
* Solicited Squiggy’s 10 count at rep 5 to help the PAX finish strong
Mosey to Coolidge park to get a nice view of the riverfront while completing the next 10 mins of mary
Mary:
10 x Bay City Scissors (IC – 8 count)
10 x Jackknifes (OYO)
12 x Rosalita’s IC
10 x Freddie Mercuries IC
10 x American Hammer IC
10 x Hollywoods IC
Count-o-rama
Name-o-rama
COT
BOM:
1) Prayers and hope to support Angus’ cousin
2) Gus’ incredible story about a runner in this past weekends’ marathon left us in awe. Also, prayers for a friend in Chattanooga who is battling every day, given his window of time left in a recent prognosis; despite that, he’s still in a position of influence in his organization and is making the most of each day.
– Prosciutto
Dips & Squats & Dips & Squats
THE SCENE
Hill City
45 degrees and pleasant
WARM-UP
SSH IC x 25
Rockette IC x 15
Cherry picker IC x 15
* Mosey to Coolidge Park *
Along the way, the PAX were accosted by at least two Cujos. Undeterred, we proceeded to our destination by way of Cherokee Boulevard, where a friendly Sad Clown, at the sight of our Shovel Flag, proffered a hearty salutation made famous by the 2004 movie Team America: World Police. With lifted spirits and renewed patriotism, we arrived to find a friendly beaver keeping the ground warm for us. The beaver promptly left, which was probably for the best since Angus and Prosciutto eagerly discussed which creatures hunt beavers. (I’ll leave the answer to you, Dear Reader.)
Dip Squat Medley, verse 1
15 tempo dips on Q’s command
10-second rest
15 dips OYO
35 squats
10 tempo dips on Q’s command
10-second rest
10 dips OYO
35 squats
5 tempo dips on Q’s command
10-second rest
5 dips OYO
30 squats
* Mosey back to Love Shack *
Dip Squat Medley, verse 2
15 tempo dips on Q’s command
10 tempo dips on Q’s command
5 tempo dips on Q’s command
Squats IC x 30
5 dips / 5-second rest
RINSE and REPEAT x 6 (7 rounds total)
Squats IC x 20
Modified Ring of Fire (NOW WITH LUNGES!)
While rest of PAX engage in a wall sit, one HIM lunges around Love Shack with perfect form. ENDEX when all PAX have lunged.
6MOM
Hello, Dolly! IC x 25
Flutterkick IC x 25
Boat/Canoe led by Angus
Side Crunch IC x 15 (each side)
Ratchet Shoulder Blaster to end
COT
Saturday’s workout will be led by Angus at White Oak Park (not our usual location). Spread the word.
BOM
Kindness, from God and fellow men, is a powerful thing. YHC was recently blessed by unexpected kindness and aspires to do the same for others.
Non-Fat Tuesday
The Scene: a bit gloomy/overcast with a few pending light showers, perfect temps (upper 40’s, low 50’s) as YHC cannot recall breaking a heavy sweat; great pre-Q discussion with FNG to help orient him to the program and learn more about our new brother!
Warm-up & disclaimer issued for FNG; extra emphasis on go at your own rate and modify where necessary (I think YHC mentioned it twice).
Warm-up lap around Mt Madoriyama & Agrokrag
SSH x 28
IW x 15
SSH x 20
30 second high-plank, 15 second side plank, 15 second other side
Slow-Tempo Merkins x 12
The Thang
Light Pole BLIMPS: (Lunge walk to each pole)
LP1 – 5 Burpees
LP2 – 10 Lunges to next pole
LP3 – 15 Iron Crosses
LP4 – 20 Merkins
LP5 – 25 Plank Jax
LP6 – 30 Squats
Mosey to Mt Madoriyama for a partner Dora
Pair off and complete the following without rest:
– 100 Carolina Dry Docks
– 200 Merkins, and
– 300 Flutter Kicks
PAX 1 completes exercises above (AMRAP) while partner PAX scales backwards up Mt Madoriyama and runs back down to relieve partner
With 11 minutes remaining, YHC had to go off script and issue an additional set of arm exercises:
10 decline merkins (De-Clerkins) on the hill
10 incline merkins ((In-Clerkins) on the hill
10 bench dips
Mosey to the “Love Shack” for the Mary:
LBC – 15 oyo
Rosalita – 15 oyo
BBSU – 15 oyo
Leg Lifts – 12 oyo
Crunchy Frog – 10 oyo
High Plank – 30 secs
Moon Gods x 2 reps – 5 oyo / leg
Parker Peters – 12 oyo
Pickle Pounders – 30 secs
Count-o-rama
Name-o-rama
COT –
1) Delta Deuce discussed how the men in F3 can support the local community and offer our time to kids in a nearby urban development to grow up with a presence of positive male role model through various sporting events/activities. he and his church have already begun this initiative and appears to be off to a great start! Looking to F3 to help support his church’s effort and that community further
2) Angus’ BIL as he undertakes a supporting role in the program that has helped him in his rehabilitation
-Prosciutto
The Rancor
Upon arrival, solicit Gus’ assistance in decorating the scene with CMU’s from his vehicle; readied and set them up for the looming beatdown
The scene: mid 50’s, humid from rainy overnight weather; would have to defer to Gus the resident environmental & weather scientist for a better explanation
Welcome/Disclaimer issued
Don’t remember much of the warm-up:
Warm-up lap with Angus, Gus and YHC for any late-commits (notably, Burner)..
– SSH x 12 IC
– IW x 12 IC
– Hillbillies x 12 IC
– Slow Tempo Merkins x 12 IC
– Squats x 10 OYO
– OH Press x 12 OYO
With CMU’s:
*All PAX perform following exercises while PAX 1 completes the Burpee Broadjump X7 out and back
PAX 2: Overhead press with coupon AMRAP
PAX 3: Squat with coupon AMRAP
PAX 4: Flutter kicks AMRAP
* Upon completion: P2 moves to BBJ, P3 to OH Press, P4 to Squat and P1 to Flutter kicks; rotate until finished with all stations
Indian Run around Mt Madoriyama and the Agrokrag
Move to pavillion for 3 rounds of:
– 5 Balls-To-The-Wall (BTTW) – some mumble chatter during this – Gus dropped a gem on us asking the pax if any of us knew how to get better at doing BTTW’s… Answer – do more BTTW’s, duh!!!! – Good on ya sir!
– 10 bench pull-ups
– 15 bench dips
rinse & repeat x 3
Bearcrawl merkins (11’s)
Feet on curb do 11 merkins
bear crawl 15 yards and do 10 merkins
bear crawl back for 9 merkins …. crawling back and forth until the merkins have run out
Audible to Gus for #RatchetShoulderBlaster
– 20 Thumbs up arm/shoulder raise OYO
– 20 Thumbs down arm/shoulder raise OYO
– 20 Overhead press OYO
– 20 Overhead cross OYO
– 20 Moroccan Night Clubs
Mary:
10 x Bay City Scissors (IC – 8 count)
Jackknifes
Rosalita’s
American Hammer
Hollywood
COT
Pre-Blast – Convergence to HONOR our Brother Dipstick – March 4, 2017
On Saturday March 4, 2017, the #HIM of the GrandStrand will converge and post at 0700 at #Warthog to HONOR our Brother, William “Willie” James Pederson – aka Dipstick
Billboard will be on Q. Other AO’s here will be closed. Please post at #Warthog
If you are visiting in the area, please join us as we HONOR and REMEMBER our Brother
William James Pedersen
Myrtle Beach, SC
William James Pedersen, age 34, passed away, Tuesday, February 22, 2017 at Grand Strand Regional Medical Center.
William was born in Myrtle Beach, a son of the late James Pedersen and Sharon Fuller Fletcher. William was a US Army Combat Veteran and a small Business Owner. He will be truly loved and missed by all.
Surviving are his wife: Melissa Pedersen; two sons: Christian Pedersen and Luke Pedersen; brother: Rusty Pedersen and a number of nieces and nephews.
A memorial service will be held at a later date.
McMillan-Small Funeral Home is in charge of arrangements.
An online guest book is available at www.msfh.net
Date: Saturday March 4, 2017
Time: 0700
Where: #Warthog – Market Commons, Myrtle Beach
Get Gross
Conditions
60 Degrees, Dry, and Perfectly Acceptable
Welcome and Disclaimer
The Thang
Four Pax take a capri lap and wait to see if Gus is going to show up.
COP at the base of Mt. Midoriyama
– SSH x 20
– Merkins (4 Count) x 15
– SSH x 20
– Squat x 20
– 1 Lap Mosey down to the field
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
GROSS
The beauty of this is you can crank it up or ratchet it down depending on what kind of pain you want to inflict. Pick 12 exercises, do 12 reps of each. 12×12=144 which is a Gross. Done for the first time by Barry Manolow and YHC to highlight the exercises we hate the most – all in one workout. Breeds fantastic mumble chatter.
Round 1
Diamond Merkin, Squat, LBC, Run to the top of the hill
Round 2
Merkin, Jump Squat, American Hammer, Run to the top of the hill
Round 3
Wide Merkin, Lunge, Big Boy Sit Up, Run to the top of the hill
Round 4
Archer Merkin, Jump Lunges, LBC, Run to the top of the hill
5 Burpees just for fun
Aborama
Countorama
Nameorama
Welcome to FNG Rob Davis aka “Walker”
BOM
Angus Out
Round Robin
The Scene: Thick overcast, mid-40’s and a light drizzle fo shizzle
Dynamic Stretch Routine and then quick lap around the parking lot, as Burner anticipated a few possible stragglers; no dice…
Warmup: 15 SSH (IC), 15 IW (IC), 15 High Knees (IC), 15 Wide Knees (IC), 10 Good Morning Abby with Squat Jump, 15 BAC (Fwd/Bkwd; IC), 15 Moroccan Nite Club
3 Rounds of exercise packs are each completed twice for 6 total
Round 1 & Round 2:
* Squat Jump x 10 OYO
– Merkins AMRAP (60 Seconds)
– Lunge AMRAP (60 Seconds)
– Jack Knife AMRAP (60 Seconds)
– SSH AMRAP (60 Seconds)
Mosey to tennis courts
Round 3 & Round 4:
* Split Squat Jump x 10 OYO
– Merkin with Arm Raise AMRAP (60 Seconds)
– Side Lunge AMRAP (60 Seconds)
– Hillbillies AMRAP (60 Seconds)
– High Knees AMRAP (60 Seconds)
Mosey back to shovel flag and circle-up under pavillion as the rain started to commence ever so slightly.
Round 5 & Round 6:
* Tuck Jump x 10 OYO
– Spider Man Merkin AMRAP (60 Seconds)
– Rotational Lunge AMRAP (60 Seconds)
– Standing Leg Raise AMRAP (60 Seconds)
– Burpees AMRAP (30 Seconds)
Finished with Squats for remaining one minute
– Count-o-rama
– Name-o-rama
COT – Discussion about friendships and Gus’ random act of kindness earlier this week to help me out; perfectly illustrating what F2 really means. I’m ever so grateful for this group and for the impact that F3 has had on me. I can’t wait to be in Gus’ shoes for someone else to cement the purpose of devoting our time and effort in becoming and developing HIM’s
BOM