Tag: The Bobs

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Frostbite Four Corner Contest

AO: toratoratora
Q: Space Baby
PAX: greyalbum, 40 Minutes, Giving Tree, Ultratecht, Hot Route, The Bobs
FNGs: None
COUNT: 7
CONDITIONS: Chilly, felt like 22

WARMUP:
– SSH – 20 IC
– Mosey
– Willie Mays Hays
– Good mornings
– Cherry pickers – 10 IC
– Imperial Walkers – 10 IC
– Arm Circles – 10 forward / 10 backward
– Runners stretch to world’s greatest stretch

THE THANG:
The Thang – 4 corners (30 min)
Spin the wheel app
1 min exercise at each corner
Blocks in the middle

Round 1 – lunge to next corner
Winner – squats
Losers – jump squats

Round 2 – side shuffle to next corner
Winner – merkins
Losers – burpees

Round 3 – 50% mosey to the door and then back to next corner
In the middle
Winner – Swings with coupons
Losers – Skullcrushers with coupons

Round 4 – broad jumps to next corner
Winner – flutter kicks
Losers – mountain climbers

Round 5 – side shuffle to next corner
Winner – shoulder taps
Losers – Carolina dry docks

Round 6 – 90% to the door and then to next corner
In the middle
Winner – Curls with coupons
Losers – Rows with coupons

Round 7 – lunge to next corner
Winner – LBCs
Losers – V-ups

Round 8 – side shuffle to next corner
In the middle
Winner – Present press (overhead press) with coupons
Losers – Elf on the shelf (gravediggers) with coupons

Round 9 – side shuffle to next corner
Winner – WWIs
Losers – Freddie Mercurys

Round 10 – 50% to the door and then to next corner
In the middle
Winner – American Hammers
Losers – American Hammers with coupons

Round 11 – lunge to next corner
Winner – mountain climbers
Losers – Plank jacks

Round 12 – 90% to the door and then to next corner
In the middle
Winner – Curls with coupons
Losers – Rows with coupons

MOLESKINE:

ANNOUNCEMENTS:

COT: Prayer for holiday stress and patience

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Sprinting into the void…..

AO: toratoratora
Q: Hipster
PAX: Ultratecht, Space Baby, The Bobs, Hot Route, 40 Minutes
FNGs: None
COUNT: 6
CONDITIONS: Brisk, baby. A few flurries to start the festivities.

WARMUP: Typical WAR, mosey to the tarmac, do a lil more.

THE THANG:
Part 1 – VO2 Max Work
– Max effort run for 400-ish meters
– Light mosey back to start line, catch your breath
– Repeat-o X3, then mosey back to StartX

Intermission – 3X dead hang to failure from pullup bars

Part 2 – Lunge Circuit
– 40ish yards of walking lunges, side lunges, pulse lunges, and pulsed Lt. Dan’s

MOLESKINE: How bout this weather, eh?! I’m never quite sure what to put here.

ANNOUNCEMENTS:

COT: Urrybody goin through stuff, thanks for sharing guys, it’s so important to get things off your chest.

Remember to be intentional with your mental and physical health, especially as the gravity of the holiday season starts to suck you in like Joseph Cooper circling Gargantua.

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Monday Funday

AO: toratoratora
Q: Goose
PAX: The Bobs, Space Baby
FNGs: None
COUNT: 3
CONDITIONS: Perfect

WARMUP: Forward Fold, Willie Mays Hays, Arm Stretches

THE THANG: 100 eps with rub every 25 reps: Curls, Press, Squats, SSH

2 trips of lunges

MOLESKINE:

ANNOUNCEMENTS: Fridays By The River this week at Riverview Pavillion this weekend.

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The Filthy Fifty

AO: thebuffalo
Q: Strutter
PAX: The Bobs, Steely, greyalbum, Hot Route, Ultratecht, Goose, Makita (Anderson Fader), Strutter
FNGs: None
COUNT: 10
CONDITIONS:

WARMUP:
10 each IC
SSH
IW
Abe Vigodas
A short Mosey
THE THANG: Upon arrival to the parking lot, I plotted out the four corners that would become our workout areas. The four corner workouts were as follows: 1) 10 merkins IC 2) 10 SDS IC 3) 10 IC merkin complex, a different style each round. Diamond, Wide, Hand Release, Makhtar N Daiye. 4) 10 Standard Squats IC. The mode of travel between each corner varied each round. 1) Lunge Walk 2) Bernie 3) Duck Walk 4) Sprint. 5) The final round was a combo of all of the exercises and all of the modes of transportation. With an earlier than expected finish, we held Al Gores and then a repeato of the first mosey.
Mary:
10 each IC
Flutterkicks
RRRRRRRosalita
Freddie Mercury’s
Mercury Freddie’s
We finished with 20) LBCs.

MOLESKINE:

ANNOUNCEMENTS:

COT:

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TGIF

AO: thebuffalo
Q: Goose
PAX: The Bobs, Steely, greyalbum, Space Baby
FNGs: None
COUNT: 5
CONDITIONS: Perfect

WARMUP: willie mays, forward fold, arm stretches

THE THANG:
-Dora: 200 SSH, curls, press while partner runs

-100 squats & WW1, with run around bldg every 25 reps
-100 calf raises OYO

ANNOUNCEMENTS: Walk for Apraxia Saturday, Fridays by the river tonight.

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TGIF

AO: thebuffalo
Q: Goose
PAX: The Bobs, Makita (Anderson Fader), Space Baby, Boars head
FNGs: None
COUNT: 5
CONDITIONS: cloudy

WARMUP: Willie mays hays, forward fold, arm stretches

THE THANG: Dora: 200 ww1, squats, ssh while partner runs.

-lunges down and back, 2 times
-w/ coupon: 100 squats and curls with rifle carry every 25 reps.

MOLESKINE:

ANNOUNCEMENTS: welcome to F3 Boars Head! Also friends by the river starts sept 5

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TGIF

AO: thebuffalo
Q: Goose
PAX: greyalbum, The Bobs, Ultratecht, Makita (Anderson Fader)
FNGs: None
COUNT: 5
CONDITIONS: Humid

WARMUP: Willie Mays Hays, Forward Fold, Good Mornings, Cherry Pickers

THE THANG:
-Deck of Cards:
Clubs=Squats
Diamonds-Merkins
Spades=SSH
Hearts=WW1
Aces and Faces=Run to goal line and back
-lunges, squat jumps, shuffles
-Circle of Mary

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That is a really big hill.

AO: thebuffalo
Q: Strutter
PAX: Hipster, Hot Route, Ultratecht, Hank Hill (F3 Plainfield), Makita (Anderson Fader), Strutter, The Bobs
FNGs: None
COUNT: 7
CONDITIONS: The gloom, she is warm.

WARMUP:
Short Mosey to
THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Re-Run

AO: toratoratora
Q: 40 Minutes
PAX: The Bobs, Goodwill, Space Baby, Third Coast, Long Cut
FNGs: None
COUNT: 6
CONDITIONS: Perfect (although maybe too much light for those who prefer to workout under the cover of darkness :slightly_smiling_face:)

WARMUP: Mosey and standard stretches

THE THANG: Tabata Circuit
40 seconds on / 15 seconds rest
Circuit of 3 exercises
Complete each circuit 4 times before moving to the next

Circuit 1
– Merkin
– Squat
– Freddie Mercury
Circuit 2
– Curls
– Coupon Swings
– LBCs
Circuit 3
– Overhead Press
– Split Squats
– American Hammers

COT: Some gratitudes and some challenges. All in it together.

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Leftovers for breakfast

AO: thebuffalo
Q: greyalbum
PAX: The Bobs, Ultratecht, Goose
FNGs: None
COUNT: 3
CONDITIONS:

unseasonably cool

WARMUP:

Mosey down to the pond

SSH
Good mornings
Seal claps
Arm circles
Overhead press
Overhead claps
Arm circles
Runners stretch

THE THANG:

5 Burpee buy-in

DORA ….sort of

P1: 30 crunchy frog
P2: Run up the hill and back then switch

P1: 100 squat
P2: Run up hill and back

P1: 100 each leg Step ups
P2: Run up hill and back

P1: 100 Dips
P2: Bear crawl out and back

Run across field

Lunge walk up through woods

Sprint up stairs

Mosey to bball court grab coupons

Squat thrusters 1 min
Curls 1 min
Skull crushers 1 min

COT