Author: Dunder

9 men got better on a super hot evening at Chainline.

The PAX: Skynet, AC/DC, Schnitzel, Razr, Goose, Hail, Kramer, Indy, Dunder (Q)

The Thang:

*Warmup-SSH, Merkins

*Mosey to Google. 5 pullups, 10/20/30 Decline, Incline, Dips, 5 pullups

*Mosey to hill behind covered area: 5 reps of Bernie

*Mosey to soccer field: Dora 1-2-3. Partner 1 runs to half while partner 2 does Merkins, LBCs, Squats. 100 Merkins, 200 LBCs, 300 Squats between the 2

*La La Leggy: 20 squats, 20 sumo squats, 20 jump lunges, 20 calf raises

*AC/DC led speed skaters

*Jack Webb

*Mosey to caboose.

*6MoM

 

*Announcements:

-FNG friendly workouts this weekend

-50 mile ruck

-Custom tough

-Tough Mudder

*Words:  Learn to appreciate and enjoy the journey and don’t just focus on the end result.   The 2nd and 3rd F make it easy to appreciate the journey we are all on together.

7 men came out on a hot evening for a game of cards

The PAX: Snip, Pinkslip, Skynet, AC/DC, FNG Sputnik, Goose, Dunder (Q)

The Thang:

*Warmup-SSH

*Mosey to soccer field

*Card Deck- Flip card and do # of reps for assigned card, run  approx 15 yards and back. Flip next card..repeato until all cards have been flipped.

Hearts=Burpees

Diamonds=Merkins

Spades=Jump Lunges

Clubs=Sumo Squats

*Mosey back to caboose.

*COT

*Announcements: 50 mile ruck, Custom Tough

*Words: Snip-“we did this workout almost exactly a year ago and it’s amazing the difference”    You may not see the changes in yourself over a short period of time but it’s crazy to see how much we have all improved over the last year.

 

6 men came out for a great night of trying some new workouts at PB&J.

The PAX: Snip, AC/CD, Skynet, Miflin, Razr, Dunder (Q)

The Thang:

*Warmup-SSH, Merkins, Squats, Mt. Climbers

*Mosey to hill behind covered area

*Bernie Sanders- Begin at bottom of hill and run backwards up steep hill.  5 reps. FEEL THE BERRRRRNNNN.

*BOPO-1 Burpee, 1 Single Leg Burpee, 1 plank jack, other single leg burpee. Repeat 10 reps on your own.

*Dora 1-2-3-Partner up. 100 Merkins, 200 LBC’s, 300 Squats between partners. Partner 1 runs to school while partner 2 does exercise. Continue rotating until completion.

*Bernie Sanders-2 people that won’t be named were late and missed this so we did a repeato so they could feel the berrrrnnn.

*21s- 2 Count SSH. PAX counts aloud reps 1-5, silent count 6-21. Everyone must end at the exact same time or there is a penalty workout.  *this was kind of awkward.

*La La Leggy-20 reps of the following exercises with no rest between. Squats, Lunges, Jump Lunges, Sumo Squats, Calf Raises. *Pretty painful after the Bernie.

*Mosey back to Chainline.

*COT

*Announcements: Patch program, Worthington family fun weekend

*Words: I had the opportunity to meet up with F3 Loiusville (Louval). It was a great experience to meet some F3 guys all the way across the country and they bring you in like one of their own.  Highly recommend finding a group while out on your travels.

 

8 men got better on a beautiful morning at Log Boom.

PAX: Spam, Dingy, Seabass, 5th Wheel, Narwhal, Hurley, LaFleur, Dunder (Q)

The THANG:

*Warmup: SSH, Merkins, Cotton Pickers, Little Baby Arm Circles.

*Mosey West to long wall: Jacobs Scramble- Scramble over wall and up the hill, Sumo Squats at top and Merkins at bottom.

*Mosey West: Jack Webbs

*Mosey more West: 10 burpees

* Mosey East to Crows Nest: Capt Thor

*Mosey to dock: Red Lungechetta. That’s a long dock. 565 ft

*8 Days of Christmas: Burpees, Merkins, Leprochaun in the woods, sumo squats, LBC, SSH, Burpees, WW1.

2MoM: Flutters, Freddy Mercuries

CoT

Announcements: 2.0 Workout, Worthington Family Fun Extravaganza, Memorial Day workout.

Words: Nothing too profound this morning but I wanted to encourage guys to step up and Q their first workout.  You may not think you are ready but if you have been to a few workouts you can do it and you might actually like it.  Even I have progressed beyond keeping a list in my sock.

 

6 men came out for a glorious workout and post-workout gathering at Chainline.

The PAX: Skynet, Goose, Hail, Snip, Mifflin, Dunder (Q)

The Not PAX(shame…shame..shame): Schnitzel, AC/DC, Indy

The Thang:

*Warmup-SSH, Merkins, Mt. Climbers

*Mosey to google: 10/20/30 Declines, Inclines, Dips

*Mosey further onto campus. 5 burpees

*Mosey to Terrace Park: Jacobs Ladder. Merkins/Sumo Squats

*Captain Thor: 1:4 ratio of WW1 and Russian Hammers

*Swedish run back to covered court.

*Froggers: Low squat hop down the court and back: 20 LBCs at free throw lines 20 merkins at half and end lines.

*Split into 2 groups. Group 1 calls out exercise for group 2 while they run out the shed, down the stairs, and back.  Rotate until everyone has called something.

*12 days of Christmas…actually only 9

* Mosey back to Google.  2 MoM

Announcements: Worthington Family Fun Extravaganza, 2.0 Workout

WoW: Make time for workouts regardless of how stressed out you may be at work or life.  I had a rough week at work and couldn’t wait to get out with the guys and work off some of that stress.  I felt 100% better.

Sunny and warm Saturday, and 24 men showed up for a workout.

Q:Gekko/Dunder

PAX: FNG Waterboy, FNG Subprime, Mifflin, Guero, Maybe, Hoser, The Dude, Rivet, Joystick, Swinger, Schnitzel, Blossom, Yellow Belt, Jon Bon, Skrivelo, Dilfer, Jemaine, Foley, Jughead, Bam Bam, Kramer, Putt Putt.

-CoP: SSH, Mt. Climbers, Diamond Merkins, Squats, Merkins

-Pick up the ~100lb Brute Bag and mosey to the top of the stairs. Drop Bag

-Run to the bottom of the stairs and get into teams of three. P1 and P2 wheelbarrow up the stairs while P3 bunny hops. Rotate as needed.

-Pick up the bag and mosey to soccer field. New teams of 3. Each team takes turn rolling bag from a bear crawl position while the other teams run across the soccer field and back. Runners to an exercise on opposite side of field. Merkins, Sumo Squats, Burpees, wide Merkins/Diamond Merkins.

-Hand over Q to Dunder

-Royal H: Same reps and Jack Webbs. 1 Burpee/4 Squats

-Jack Webbs

-Mosey to football field and partner up. Each pair gets concrete block. P1 runs across field while P2 does exercise. Squats, Curls, Merkins on block.

-Quick jog to tennis courts for Wall of Fire

-Capt Thor: Same reps at Jack Webbs. 1 WW1/4 Russian Hammer

-2MoM

-Jon Bon is back! (only on days above 45 and no rain)

-stairbarrow in honor of Worthington is always a winner

-Brute bag is a fun one to play around with. At one point I saw Dilfer swinging it around like it was 20lbs

-Great showing by 2 FNGs

Announcements: Worthington Family Weekend!

Words: Persistence pays off.  Gekko finally got an FNG out after over a year of pestering him.  PBJ crew got an FNG to join in the middle of the workout after asking him over and over and over again.