Category: Uncategorized

Badger’s no shoulders workout
Pump Station 3/2/25 0615-0700
Pax:
Guardian
Fat Amy
Huckleberry
Bourbon
Van Wilder
Shepherd
Stark
Tarnished
Capitol
Thin Mint
Manchester
Photon
Just Thor
Radio
Waldo
Meatloaf
Ukele
Carmen san deigo
Gold Star
Pimento
Doubtfire
Badger-Q

Warmup IC – Motivators (5). Appreciate the assistance from PAX as my brain was not quite ready to function this morning
Mosey to bottom of hill
The Thang
DORA-11 groups
1 partner runs hill while other does work. Switch after run. Work reps completed with partner
Work:
250-squats
200-LBC’s
150-alternating lunges. Initially 2 is 1. Audible called to 1 is 1
100-V ups
50-SSH
Imperial Walkers until all groups finished
5 minutes to kill so did 5’s (variation of 11’s)
jump squats and Big Boy’s
MOT run

6- Shepherd
LDP3
Announcements
Prayer

Ruck:
Binford
Thor(q)
Photon
Mile high
Deliverance
Tarnished
Meatloaf
Golden gate

2/27/25

Oh the things you can do that are good for you

Irish Hoss – Q
Yoshi
Salisbury
Manchester
Fat Amy
Rudy
Doubtfire
VanGogh
Vespa

Warmups
SSH
Merkins
Stir the Oatmeal

Circuit – 6stations – 4 corners of parking lot and 2 in the playground-

Goal is to complete the circuit in descending reps starting at 12

Lt. Dans
Inch Worms
Ape hangers
Dips
HR Merkins
Big Boys

Workout provided good cardio and allowed for Pax to move at own pace while staying close together. Good full body combo – I’ll use this format again.

Ended in COT

2/27/25

Oh the things you can do that are good for you

Irish Hoss – Q
Yoshi
Salisbury
Manchester
Fat Amy
Rudy
Doubtfire
VanGogh

Warmups
SSH
Merkins
Stir the Oatmeal

Circuit – 6stations – 4 corners of parking lot and 2 in the playground-

Goal is to complete the circuit in descending reps starting at 12

Lt. Dans
Inch Worms
Ape hangers
Dips
HR Merkins
Big Boys

Workout provided good cardio and allowed for Pax to move at own pace while staying close together. Good full body combo – I’ll use this format again.

Ended in COT

Run

Pax
Isosceles
Callahan
Guardian
Van Gogh (Q)

Ran to second street to boundary to the fort and back down 6th street

BB for "ROM–Range of Motion" at TheWall on 2/27/25

PAX:
Flo
Binford
Photon
Life Alert
Geppetto
Stark
Huckleberry
Finkle
Mile High
Hannibal
Bourbon
Guardian
Ukulele
Thin Mint
Oil Change

about 35° at 0530, and the rain had stopped, though the ground was still damp.

Intro: Mission and Core principles.
Warm-o-rama: Step-ups IC, and mosey to the WW treatment road and back.

THANG:
part 1, the Vinyasa Pickle Pounder
1) Inch-worm + Jack Webb up to 5 merkins/20 air presses OYO. hold plank at the end. Focus on the stretch at the beginning and end of the inch-worm.
2) Very high Pickle pounder IC. Focus on lifting hips as high as possible (downward dog).
3) deconstructed nipple scraper IC. from plank: 1-lower to ~1inch off the ground, 2- slide forward and lift torso to cobra pose, 3- slide back to 1inch off the ground, 4- push back up to plank.
4) put together 2 and 3 into the 'vinyasa pickle pounder', 6 count. OYO for 3 minutes.

Part 2- the Coco Crawl.
1) Extreme Peter Parker IC.–instead of taking knee to elbow, bring the foot all the way to plant next to the hand. Get some stretch in the groin and hip flexor.
2) Puddin' scoop IC
3) Extreme Peter Parker with Warrior pose interlude
4) put together extreme Peter Parker with Puddin scoop, and add a lifting, flip-over move to create the Coco Crawl.
From plank – plant rt. foot next to rt. hand, then lift right hand and kick left foot through the gap between rt foot and left hand, now you're facing the sky, right hand up high, hips up high. transfer your weight to left hand and left foot, lifting the right leg up an over and arriving at a new plank position. repeato on the left side.

Coco Crawl for 2 min OYO.

COT with Mile High 6.
Prayers for Geppetto and his family in their mourning.

2/28 – The Rabbit Hole

"B" The EMOM Timer

Q – Viper

PAX:
Salisbury
Norm
Rudy
Diesel
Footloose
Purdy
Fat Amy
Van Wilder
Gold Wing
Lonzo

The Thang:
Warm-up – SSH, Potato Pickers, Willie Mays Hays, Chain breakers

Run to Hill

Attempt to complete:
50 Kraken Burpees
50 BDE Burpees
50 Bonnie Blairs

2 minutes EMOM timer, when it goes off run up the hill and continue the work until the next buzzer, then run down. Repeat.

Run back to parking lot

COT –

6 – Gold Wing

Prayers – Geppeto's family, Purdy's parents, Gold Wing becoming a grandfather

28 February 2025 Backblast: Dora, Colson, Southie, Twilight Zone, and FNG (now “Cheyenne”) posted. 2 mile ruck march plus AMRAP pull-ups.

F3
6 Squares w/ Block
Nightmare
2/28/25

PAX:
Bourbon
Guardian
Q: Huckleberry

F3 (Fitness, Fellowship and Faith)

Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.

Principles:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust

WARM UP:
10 Motivators in Cadence

THANG:
Block/Weight Needed
15 reps of each

The die is rolled to determine the square to do (1-6) per the following:

Square 1: Curls with Block
Block Swings
Bent Over Rows with Block

Square 2: Merkins
Mt. Climbers (2 as 1)
Bear Squats

Square 3: Imperial Walkers
Squats
High Knees

Square 4: Overhead Press with Block
Curls with Block
Bent Over Rows with Block

Square 5: LBC’s
American Hammers (2 as 1)
Crab Leg Lifts (2 as 1)

Square 6: Run

COT: Sixth was: Bourbon

Beatdown Name: Nashville Shuffle
Date: 02.27.2025
Location: Wakanda

QIC: Gulliver

PAX:
Mile High
Tuac
Lonzo
Meatloaf

Welcome
F3 Mission and Core Principles
Disclaimer

Warmup: Projectovator, windmills, arm circles, bear crawl and crawl bear, cherry pickers, squats

The Thang:
Run half the circle with the front pax falling off to do 2 burpee’s and then get back in line. Pax took turns on the BOSU ball doing 10 squats, 10 merkins, and 20 LBC’s while the rest did line work across the parking lot: Jump back and fourth, Jump side to side over line, walking lunges, side shuffle, karaoke run, bear crawl, crab walk repeat

Run back to flag while last pax runs to the front in a weaving pattern like a snake. Run to font door for core.

CORE: BBS, Side crunches, flutter kicks, superman variations, scissor kicks

Circled up for various exercises before COT

Count-o-Rama
Name-o-Rama
The Six
Announcements
LDP3
Prayer