10.21 Hilltoppers Coupon Club

Wet Burrito VQ

We warmed up with motivators, imperial walkers, Baryshnikov squats, Alabama @sskickers, arm circles.

Then had fun with 15 rounds of Hilltoppers!
30 squats (descending by 2) at the base of the hill/ramp and 15 alternating blockies/burpees (descending) at the top. Run/mosey or walk (like Banks) up and down in between.

I don’t know about the rest of you but I was a frozen burrito at 5:30 and a sweaty burrito by 6:00am.
Thanks team for the support: Banks Big Mac Da Vinci Saga T-bone Panhandle Tortuga & TBTF

Improv Comedy workout

Warmups
Motivator
Bat wings by ,
Mountain Man Poopers to 20
Abe Vigoda

The Thing

Circle of Block Exercises: “Go With It”

16 exercises, 16 reps each
Overhead Press
Curls
Block Burpees
Hodors
Leg over block
Jump over Block
Goblet squats
Superman on the Block
Nipple Scrapers on the Block
Kettle Bell Swings
(If you remember the other 6 block exercises, please put them in the comments below.)

Broken promises don't upset me.
I just think “Why did they believe me?”.

Merkins to the count of 10.

One person, and only one, says the number after each merkin. Count goes back to “1” if two people talk at the same time.

Heroes and Villains on Hoffa Hill

(This was ok, but not as strenuous as expected. I probably won’t do it again.)

Nipple Scrapers to 15

First Nations runs with two flags, two columns.

Circle of Trust

Bonus excercises:
10   Merkins.
“End on a Nipple Scraper” – 

Ruck Q: Getting to Know You


It is my opinion that the majority of male friendships develop gradually. Rarely do you say “You and I are going to be friends, so go ahead and tell me your life story now, so that I’ll know the details moving forward.” Sometimes years go by before you find out your friend knows how to fly an airplane, speak Spanish, or catch catfish with his bare hands. Those are important details.

Today, we hit friendship head on, sharing relevant personal details voluntarily, instead of waiting for a back alley run in with a polish street gang to teach you which of your friends is a closet bilingual. Relationships were built.

Begin workout:
Warm ups, with special attention to calf stretching.

Thing:

22’S

20 calf raises + two squat thrusters
18 calf raises + four squat thrusters.
Etc.

Ruck to Dan Taylor Alley,
DTs up to five.
Ruck back.
10 merkins

Along we the way we shared important details for future friendship.

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Ruck Q: Getting to know you


It is my opinion that the majority of male friendships develop gradually. Rarely do you say “You and I are going to be friends, so go ahead and tell me your life story now, so that I’ll know the details moving forward.” Sometimes years go by before you find out your friend knows how to fly an airplane, speak Spanish, or catch catfish with his bare hands. Those are important details.

Today, we hit friendship head on, sharing relevant personal details voluntarily, instead of waiting for a back alley run in with a polish street gang to teach you which of your friends is a closet bilingual. Relationships were built.

Begin workout:
Warm ups, with special attention to calf stretching.

Thing:

22’S

20 calf raises + two squat thrusters
18 calf raises + four squat thrusters.
Etc.

Ruck to Dan Taylor Alley,
DTs up to five.
Ruck back.
10 merkins

Along we the way we shared important details for future friendship.

  • Post
  • Block

No block selected.Open publish panel

  • Document

IronPax Week 2 Backblast

Today’s workout was expertly crafted by the HIM of F3Greenwood. We did exactly what was specified, but added our own spin, specifically: Sprinklers and Flamingos.

Winners: Banks, T-Bone, Captain Crunch, Saga, Crack, Too Big To Fail, Gummy Bear, Big Mac, Shiplap, Noodles, Katness, Tortuga, Sparrow

Here’s the short version (see embedded GIF):

Here’s a link to the long version:
https://www.dropbox.com/s/chr4ybxjd1d8olm/F3-wheaton-ironpax-week-2-full-length-video.MOV?dl=0
(Note to future readers, that dropbox link will be dead sometime within the next 80 years, as will I. Future readers, is the future cool? Do you have jetpacks, flying cars, or child safety seats that buckle easily? Do bicycle helmets still pinch your neck skin? Do you still carry a “phone” in your pocket, or are they implanted? Do you even call it a phone? If someone offers you a “phone” implant that says “666”, don’t do it.)

Here are the details of the workout:

2020 IronPAX Challenge Week 2

Sparrow’s Manrise

Disclaimer: I’m not a professional.

You’re here at your own risk.
If you don’t feel comfortable with an exercise, you don’t have to do it.

By proceeding, you assume the risk of injury.

Please repeat every exercise, and help me count.

Warmup

The first exercise is:    7 Motivators.  Starting Position. Move. In Cadence.

The next exercise is,   20 Tappy Taps Starting Position. Move. In Cadence.

The next exercise is,   10 Tin Soldier Starting Position. Move. In Cadence.

The next exercise is,   10 Prisoner squats Starting Position. Move. In cadence, down up on my command.

The next exercise is,   Little Baby Arm Circles (forward, backward) Starting Position. Move. In Cadence.

The next exercise is,   Big Boy Arm Circles (forward, backward) Starting Position. Move. In Cadence.

The next exercise is,   Crab cakes Starting Position. Move. On your own.

The next exercise is,   Dying Cockroach Starting Position. Move. On your own.

What’s better than 1000 Merkins? (2000)

Five guys do Merkins, everybody else take another station. (Curls, Squats, overhead thrusters, big boy situps).

 Whenever anyone wants to, they yell “I feel outstanding” and start running up Hoffa mountain. When they get down the mountain, they ring the gong and everybody switches to a different station. Can’t switch until someone rings the gong. Any runner can leave at any moment, even if the other runner hasn’t returned, as long as he yells “I feel outstanding”.

We all work out until our cumulative merkins reaches 2,000.

Pull up bars

Split into two groups. Same as above on the pull up bars, everyone else do squats while watching, switch whenever your runner gets back. Each group has to reach a total of 20 pull-ups per pax, cumulatively.

And now for something completely different:

Guantanamo

Pax on Backs with feet straight up in the air. Someone circumnavigates the group trying to slam each man’s feet to ground. Big Mac and Loafers try to blend in with the grass to not get re-injured.

Spoons

Whoever reaches the rep count first pulls a spoon, then everybody dives. Losers do 3 burpees. 

50 Squats

20 Squats

30 Big boy sit-ups

100 LBC’s

20 Goblet squats

30 Block dips.

Winner: Archive

Global warming

Rotating circle leftward while holding an Al Gore (tree-hugger) pax choice exercise

20 Merkins (ship lap)

If you remember what the other pax choice exercises were, please reply in the comments below.

Truncated Merkin waterfall

 5 per person, then 5 in unison. 

The end.

Sadly, no manrise.

Naming of FNGs. Welcome Wing stop, Loafers, and Double mint.

Circle up. Name o Rama.. Announcements. Prayer. Lead on 3. Coffee and donuts courtesy of Banks. Discussed formation of a leadership team.