The Upper Wall BB
Welcome
Mission
Principles
Pax
Lego
Golden Gate
Fossil
Bourbon
Oil change
Mile High
Footloose
Geppetto
Montoya
Fickell
Piggly Wiggly
Nitrous
Flo (Q)
Partner Work
One pax runs while partner performs an exercise.
Two rounds per pax then move on to the next exercise.
COT
BackBlast for "Naomi's day" at the armory on 5/8/2025
PAX:
Callahan
Photon
Tarnished
Brickyard
Waldo
Doubtfire
Viper
Rudy
Gold Star
Stark
Huckleberry
Guardian
Coconut (Q)
Playlist:
"Osaka" by Naomi
"Oceans" by Pearl Jam off the album 10
"Beautiful" by 10 Years
"Girl on Fire" by Alicia Keys
"I Will Survive" by Cake
"Kind to Myself" by Tenth Avenue North
"Candles" by Daughter
"Believer" by Imagine Dragons
"Dragonfly" by Ziggy Marley
Intro: Mission statement, Core Principles and Disclaimer.
Warm-o-Rama: 10 Willy Mays Hays in cadence, 10 Windmill in cadence.
Today is the 10th birthday of my youngest child, Naomi.
In honor of her, the workout is a 10 layer cake, decreasing in size but increasing in precariousness as you get near the top. exercises are always x10, and except for the SSH, all use a Cindy
2 lines of cones set up, complete even sets at one line, then MOT to other set for odd. MOT back.
10 (x10) SSH IC
9 (x10 etc.) Curls
8 Cactus Squats
7 Curls
6 Calf raises
5 Curls
4 Block swings
3 Curls
2 Emperor Makers
1 Curls
In between each layer of cake, a layer of jam is needed (Naomi likes Lemon cake with raspberry jam between the layers). The jam is the MOT, which today was a block roll between the two lines of cones.
Once the layer cake is finished, add the candles. 10 burpee block jump-overs.
And if time allows, icing on the cake is a dragon-walk around the perimeter of the work area. Stark took home the biggest slice.
COR/NOR, Stark 6.
Prayers for Shane, Jodi, Naomi.
It was an honor and a joy to be able to bring today's tribute for the PAX at the armory, and I was touched by their enthusiastic participation and tribute to my Naomi in the COT.
5/7/2025
Welcome
F3 Mission & Core Principles
Ethos
PAX:
Canteen
Lonzo
Norm
Gulliver
Lyman
Guardian
Footloose
Sven – Q
Warmup: 20 Side-Straddle Hops
Mosey over to the Quiz Area
The Game: Trivia Pump-athlon
-Each category has its own correct and incorrect exercises
-Point values correspond 1 to 1 with exercises owed
-Anyone may step up to answer, but your TEAM will be responsible for completing the exercises
-There are two Daily Doubles hidden on the board!
Categories:
Know Your Role
Can You Smell the B.S.?
Men acting like boys
Get flexed on bro
Potent potables
Correct Answer Exercises:
Imperial Walkers
Merkins
Monkey Humpers
LBCs
Curls
Incorrect Answer Exercises:
Lt. Dans
Mountain Climbers
Box Cutters
Burpees
Shoulder Press
If no one gets correct answer – quizmaster knocks out 5 burpees due to bad question!
Countorama
Name-o-rama
Guardian was the Six
Announcements
Ended in Prayer.
Honor to be be there, Honor to Lead.
Sven
Echo-Q
Coconut
Fossil
Mile High
Ukulele
Ran to conant to the trail and to the top of the hill in Perrysburg. Indiana and river rd
5/6/25
Murph
Q- Doogie
Viper
Norm
Djibouti
Isosceles
Huckleberry
Wax On
Callahan
Spaulding
Yoshi
Footloose
Mercy
Rudy
Crawdad
Fat Amy
Swings Sets
Welcome
Mission
Principles
Pax
Huffy
Binford
Deep impact
Goldstar
Photon
Tarnished
Meatloaf
Montoya
Flo (Q)
Cadence Work performing 1000 reps involving 10 exercises broken into three sets with a mosey in between sets.
COT
Leadership Ruck VAPE
Welcome
Mission
Principles
Pax
Huffy
Binford
Deep impact
Goldstar
Photon
Tarnished
Flo (Q)
Rucked discussing
Vision
Articulation
Persuasion
Exhortation
Finished with COT
Embrace The Suck Ruck
Welcome
Mission
Five principles
Pax
Photon
Raven
Gold Star
Meatloaf
Deep impact
Van Wilder
Flo (Q)
Rucked 2 miles stopping to do cadence work for Merkins and squats with rucks on. Also. 35 pound sandbag, and kettlebell and a pair of 25 pound kettlebells.
Finished with COT
Clockwork (planned by Thor)
Q: Gold Star
Pax:
Wario
Huckleberry
Everest
Ponzi
Piggly Wiggly (#6)
Warmup:
Windmills
Potato Pickers
Beatdown: 12 reps of each of the 12 exercises.
1. Monkey Humpers
2. Curls
3. Block Swings
4. Overhead Thrusts
5. Merkins
6. Burpees
7. Squats
8. BBS
9. Flutter Kicks (2is1)
10. Bonnie Blairs (2is1)
11. SSH
12. Mountain Climbers (2is1)
Run a lap
Repeat
No Knee Beatdown
Pax:
Armstrong (Q)
Deliverance
Fallout Boy
Pinto
Raven
A Cinco de Mayo inspired workout that didn't stress the knees.
10 Reps of leg exercises (each side) (leg circles, elbow to knee extensions, (bird dog), leg adbuctors, leg adductors, bridges) 15 reps of ab exercises (BBS, supermans, leg raises, side plank dips, crunches) and 20 reps of arm exercises (push up, block curl, block press, row, and mystery exercise)