Buns of Steel

5 Pax greeted their Friday right with a dose of Slamberry

Pax: Tampa, Funyuns, Grisham, Rosemary, and Greatrap (QIC)

Start off with a good warmup lap then circle up for stretches. We did a fast pace group of many stretches and everyone was being to sweat.

Strungth:

10 min running clock of Lt. Dan’s with 95lb on back. Rules were every time you needed to take a break and drop the weight, you had to do 5 burpees before you began again. Legs were smoked after this. Everyone has a good looking butt for the holiday weekend.

2 min break as we discussed the Metcon. There was a lot of chatter of the start of the next run of our legs not working. They would not move.

Metcon:

Buy-in: 400m run

25-20-15-10-5 of the following:

Russian KB swings

Hand release merkins

V-Ups

Cash-out: 400m run

I was struggling pretty bad toward the end but the guys kept me going. In all, it was a great and hard workout.

Grisham didn’t have enough so he led us in 8 count body builders for 10 reps.

COT

Till next time,

GT

“Warren” at Slamberry

Record 12 Pax showed up for another Slamberry workout. 

PAX: Bagger, Grisham, Dilly Dilly, Tampa, Funyans, Big Bang, Ebola, Numtux, Edible (prevac), Donuts, Rosemary, and Greasetrap QIC. 

Started off with a short mosey and circle up for warmup. Fast paced warmup with lots of squats and shoulders to get everything warm. 

Explain exercises and proper form by Dilly Dilly to make sure no one got hurt. 10 reps of each exercise, low weight to get warm and then load the bars up and start the clock. 

For time: (25 min cap)

2 Rounds of the following:

Run 400m

20 overhead squats 95, 85, or 65 weight

20 push press 95,85, or 65 weight

20 KB swings 70 or 53 weight

Run 400m

16 Wall balls 20lb balls

16 box jumps 24″

16 lunges 80 or 60 sandbag

If you had doubts on how hard this would be, those doubts quickly left. The squats suck!

Last 5 min everyone grabbed 20 or 25lb of weight for the beach body. 

20- V Ups w/weight

20- American hammers w/weight

20- Donut relaxing stretch

20- V Ups w/weight

20- Good Mornings

Great workout boys. If you haven’t experienced a Slamberry workout, what are you waiting for? No need to have weights, we have covered for up to 16 Pax. 

No thanks to Calfkiller making my workout exceptionally hard by showing up on my back porch late last night with two other guys carrying cigars and bourbon. For some reason I didn’t see them post this morning…

Butt Soreness At Slamberry

Perfect temp outside for a Slamberry beat down. 11 pax showed up to move some heavy weights: Donuts, Bagger, Barely Legal, Vegimite, Skidmark, Dilly Dilly, Tampa, Grisham, Dr Smartt, and GreaseTrap

QIC: GreaseTrap

At 5:30 we found the perfect mosey loop that lead us back to the weights under the street lights.
A good warmup with discussion on proper form and ways to modify.
Here is what we did:

Strungth:
7! Push Press with Barbell (that’s reps of 7,6,5,4,3,2,1)
Some did 115 throughout and some added weight each set. Shoulders were feeling good. I sent Bagger and the guys finished early off to run the mosey loop so I didn’t hear complaining about standing around.

Once back, a brief explanation of the following reps.
METCON:
4 Rounds EMOM (every min. on the min.)
1st min. 20 lunges with 60/80lb sandbag on back, knee to ground
2nd min. 20 dead lifts 115/135lb
3rd min. 20 push-ups
4th min. 20 KB swings 40/53/70lb
5th min. 1 min rest
By the end of all four rounds there was sweat poured out at every station.

Mary:
6 minutes to spare so I passed the reigns off to Donuts who led us through some stretches and Mary.

We talked and prayed for Spicoli and Olan’s father.

Great morning boys! This was way more of a CrossFit style workout and everyone did great adapting. We discussed the need for everyone to HC by Wednesday before so Q can know what to plan. The Q will post the workout by Wednesday to list the weights that are needed so as to make sure we have everything there, and also so everyone doesn’t have to bring all their weights every time(I am happy to do so though). A concise list and a HC on weights would be nice.

I am sure most will be feeling this all weekend, which brings me great joy!

Till next time!
GreaseTrap

Job’s Birthday Celebration

AO: Cruelhall

PAX: Bagger Vance, Donuts, Edible Arrangement, Dr. Smartt, Floppy Disk, Big Bang, Funyuns, CCR, PSL, Bartman, Blood Clot, Torch, Tortoise, Love Boat, Giggem, Cajon, CAPSLOCK, Accounts Receivable, Blackwater, Rooster, Grisham, Dupree, Prevac, Cinderella, Umbrella, Yard Sale, Big Stick, Foxtrot Talks A lot, Ludwig von Beethoven, Braveheart, Numb Tucks, Harvey Updyke, Offshore, Swamp Fox, Captain Derivative, Private Sandman, Black Widow, Olan Mills, Hood Rat (FNG), Wedding Planner (FNG), Ettou-five (FNG), Bernie Madoff (FNG), Honey Badger (FNG), Fancy Pants (FNG), GreaseTrap QIC

When I arrived there was a welcome party doing extra credit burpees, which I did not partake in. I watched Bagger, Funyuns, and BigBang put there rucks on which I advised would not be a good idea. They should have known that you don’t have to make my workouts harder.

Everything in the workout was based around two numbers(more to come on this):

135- the number of days Job lived after being diagnosed with DIPG

6- this day (Dec 8) was his birthday which he turned 6 years old.

Here is how everything went down:

There was some malicious intent on our part with the warmup. For all the FNG’s, we normally run a slow loop and circle up to stretch and warmup. That was not our plan. At the strike of 5:30 Edible hollers to circle up with some SSH in cadence. The joy to me was no one but a few pax knew how many we were going to do. Edible did a fantastic job calling out 135 SSH. Not only did he do them all, but he kept good cadence. Props to him. I will remember for a long time Bagger standing there waving his hands in the air. Haha.

Once finished I brought everyone in to explain the significance of the day and what the numbers meant. We were there to workout so no long speech for me, and I sent pax off to grab coupons and meet again under pavilion.

We had already knocked out 1 of 6 135 reps exercises, so here was the rest:

Partner up- count reps together

135 merkins with coupon on back switching off

135 Burpees (shoot me)

135 Tabletop jumps (some pax did bench jumps-weak)

135 coupon squats (FNG- Wedding Planner has the best form out of all of us)

135 Rows with coupon on chest

You had 5 min to compete each round and if not finished, move to the next exercise to keep up with time.

Put coupons up and meet back in parking lot for COT. Skipped Mary. 44 Pax took a min, but it was so cool. 5 FNG’s to meet and name. I knew all of them from different walks of life, and it was great for them to be there.

Prayer and then the announcement there was Donuts and coffee at Dupree’s church next door for everyone.

Words can not describe how much each of you have meant to me this year. It started out as a workout, and had lead to some of the best friendships. You all have been there with me through the whole time. There are moments that I will never forget- at the hospital Edible and Calf Killa were some of the first people to see us after the diagnosis, who, at the time did not know us that well. You all sent letters, texts, and recourses to me that I can not describe how much helped. You have always been there, at my house, when I said I needed help within 10 minutes. I particularly remember on Sept 14 I sent a text out and you were there in my driveway, quick. You prayed for us everyday and still do! Your wives have become some of Katie’s best friends and have given her so much strength. You have shown us a lot of love, and I am so thankful!

The 135 days Job lived after the diagnosis were some of the hardest but sweetest times of my life. With this type of news, your perspective on life changes, and it did that to me. I will cherish those days with Job for the rest of my life. I was suffering at the time, and F3 was what seamed to be the only constant in my life. Everything in my life turned upside down, but F3. I was still there because you gave me strength to go home and face the reality of my life.

Thanks to all of you who showed up Friday morning. It means a lot to me.

GreaseTrap

Betsy

The Hill

QIC: GreaseTrap

Pax: Brother-at-Law, Binary, Tampa, Yardsale, Preacher man, PSL, Calf Killa, Donuts(properly named), Captain Derivative (FNG), Venus, Big Bang, Blue Mule, Toga, Frugal, NumbTux, Big Stick, CAPSLOCK, Funyuns, Big Bang, GreaseTrap

19 Pax posted for a good workout with perfect temp- 60 degrees

Warmup:

Run to circle area

SSH X20

10 Merkins

Goodmornings X15

Slow and low squats tempo X25

10 Merkins

WMH X10

Strungth: 10 min

Partner up for 5-5-5-5-5

Heavy weight thrusters with Barbell in weight room. Unusual we worked out inside but it was great to put some heavy weights into the workout.

METCON:

20 min AMRAP of the following:

20 Amphitheater jumps

20 Wall-balls with 12-20lb balls

20 KB Swings 40lb or heavier

20 Merkins

Run to street and back.

 

Time was up so put up weights and run to football field for COT

Great workout today boys. This is a little different style then the typical F3 workout but I believe everyone got a good butt kicking this morning.

Till next time,

GreaseTrap

 

QIC: GreaseTrap

Pax: Black Water, Accounts Receivable, Yard Sale, PSL, Ccr, Floppy, Black Widow, Calf killa, CAPSLOCK, NumbTucks, Lewd Wig, BV, and GreaseTrap

13 faithful men showed up to prove they were not scared of the cold. 34 degrees

Here is what we did:

Warm up:

Big loop around the school

Lunges to second speed bump

Side shuffle next two

Circle up

We did a number of SSH, GMs, WMH, then tempo squats (ass below knees), and Merkins.

Grab either weight or coupon and head to pavilion.

12 min AMRAP

2 thrusters with coupon

2 front squats with coupon

2 step ups with coupon

Run to bottom of Hill and back

Then do 4 of each exercise then bottom of Hill and back

Then 6,8,10 and so on till time was up

10 min AMRAP

Partner push ups

P1 does push ups with coupon on back while P2 in squat position. Swap back and forth. Strong emphasis on chest touching ground and elbows locked out at top. Floppy and I got 120 and we were smoked!

10 min AMRAP

Lunge to other end of pavilion 10 jump squats then back at other end with 10 burpees. For lunges emphasis on hands above head and knee touching ground

Time was almost up so back to COT for some Good mornings and WMH which was a beautiful thing.

Great workout today guys!

 

The Quad Killer

16 Pax came out to bust it this morning with some weights on the football field.

Warm up:
Carry weights from truck to football field
SSH
WMH
GMornings
Luitenant Dan’s

Strugth:
Station AMRAP 5 minute with partner 30 sec break between rounds to switch to next exercise.
1. 10- front squat 115 or 135lb GET LOW
2. 10- power cleans 115lb or 20 deadlifts if can’t
3. 10-KB swings 53lb or 70lb
4. 7yrd-medicine ball throws back and forth 20lb
5. 10 Turkish Getups 10 or 35lb
6. 150 yrd lunge- hands on head, knee to ground
7. Run laps around field
8. Run bleachers

Comic relief was watching people attempt power cleans and front squats.

Skipped the abs and went straight to prayer. Good workout boys!

-greasetrap