The Test III

THE TEST

The PAX descended on The Bee Hive full of whatever they ate for dinner last night. Some were still asleep. YHC came prepared for battle. The battle was not against the PAX or the weather. The foe was not the snow or the slight wind. The enemy was … myself. I brought with me a bad attitude to The Bee Hive. That attitude was quickly put in check when Dropbox showed up even though he has a torn meniscus and is getting surgery on Tuesday, prayers up. This reminded me that no matter how I felt it could be worse. Dropbox will have his surgery and recover to make a triumphant Kotter return to The Gloom soon.

Check yo ‘tude at the door!

 

The Test

The PAX partnered up (Flame was odd man out). While partner 1 exercised, partner 2 counted and vice versa.

Each PAX had two minutes to perform as many repetitions as possible of each exercise.

  • Squats
  • Merkins
  • Burpees
  • Sit-ups
  • Pull-ups
  • 1 mile run

The mile run was not completed due to icy conditions. Here are the results:

 

PFT Results - 03/26/2017

F3 NameMerkinsSquatsBurpeesSit-upsPull-upsMile
Uptown Girl66843360202.12
Sensei751044076222.15
Luigi70863148241.8
Boo Boo5678214225
Zebra42692040221.25
Stretch3257154561.5

Strength, Speed, Power, & Pain

Dynamic Warm-up

Strength/Power

Jog to pavilion

  1.  Pull-ups max reps followed by box jumps-20 reps
  2. Pull-ups max reps followed by step-ups 20 (4 count)
  3. Chin-ups max reps followed by single leg pistol squats (10 each leg)
  4. Pull-ups any variety max reps followed by lateral jumps over partner holding plank hand plank position.  Each left right jump equals one rep

Speed/High Intensity

Jog to football field

  1. Sprint from corner of football field to other corner (about 120+ yards), jog to other corner, sprint again to far corner (120+ yards), then jog back. Finish with 30 push-ups.
  2. Repeat sprint/jog sequence/30 sit-ups
  3. Repeat sprint jog sequence /30 squats
  4. Repeat sprint jog sequence/plank hold count of ten per each pax member (around 100 seconds)

Animal Strength

Start at goal line go to 50 yard line (50 yards) complete the following:

  • bear crawls
  • side-ways bear crawls
  • forward crabwalks
  • backwards crabwalks
  • ape traverse left
  • ape traverse right

Core Strength

Completed the following exercises for a count of 10 by each pax member around 120 count:

  • hand plank
  • opposite leg and arm extended w/other knee/ hand on ground
  •  side plank w/switch at halfway
  • table plank
  • superman for halfway/ banana hold for second half
  • elbow plank finish

Spring Training

It was a mild December day with temps akin to those in spring for some heavy breathing on the baseball diamond. The matutinal activities commenced with a mosey through parking down to baseball field.

Warm-o-rama
Side straddle hops, lunges, squats, goofballs, arm circles, Spiderman Merkins, monkey Humpers galore
The Thang
Partner up for three innings!
Inning one: partner runs around the bases while other partner at home does Burpee’s for a team cumulative of 50
Inning two: Running and a cumulative of 80 Carolina Dry docks
Inning three: bear crawl to first and onto second, then crab walk to third and home
Circle up for a round of legs led by each of the pax
Mosey to jungle gym
Max out pull ups, Mountain climbers, max out assisted pull-ups
Mosey back to shovel flag for a round of glorious mary

Count-o-rama / Name-o-rama: 6

Announcements & Prayers: Upcoming workouts, Allentown Rescue Mission 12/6/17 and prayers for Uptown Girl step father who is undergoing survey 12/7

COT: 6:15AM

Full of Thanks

Today’s Thanksgiving Workout;  YHC decided to pull out some scripture  and bake it into our workout.  So beyond being grateful for God his WORD, YHC wants to challenge himself and all of us to use the Word of God.  My prayer is that through this workout we marinate on it and grow as men who are truly grateful.

YHC handed out SIX index cards each with a scripture verse on them and some exercise notes.  (Borrowing PAX headlamps and eyeglasses when needed.)

Warmarama

Knees Up – Run In Place – #1 Card Read – Malachi 3:11 – Morning Call

Sungods – In Cadence

Knees Up – Run In Place – #2 Card Read – Matthew 6:21 – Manmaker

Abe Vogoda – In Cadence

Knees Up – Run In Place – #3 Card Read – 1 Timothy 6:10 – The Wolverine

Grass Pickers – In Cadence

Knees Up – Run In Place – #4 Card Read – Proverbs 31:10-11 –Partner Carry

Monkey Humpers – In Cadence

Knees Up – Run In Place – #5 Card Read – Hebrews 12:11 –Hairband Mile

Merkins – In Cadence

Knees Up – Run In Place – #5 Card Read – Proverbs 13:12 –Pattycake Merkin

Mountain Climber – In Cadence

 

The Thang

Part 1 – Morning Call

Mosey to Playground – repeating Malachi 3:11 on the way over.

All PAX plank, while one guy does 5 pull-ups.  Rotate through PAX.   Mumble Chatter about what this scripture means to you or makes you think about.

Part 2 – Manmaker

Mosey to Pavilion – repeating Mathew 6:21

PAX do 6 Manmakers followed by 21 second recovery thought.  Repeat 3 times.

Part 3 – The Wolverine

Moesy to Upper Basketball Court – repeating 1 Timothy 6:10

Pax line basketball court sideline.  6 Wolverines followed by bear crawl to other side.  (60 second share) Repeat 3 times.

Part 4 – Partner Carry

Mosey to Baseball Field – repeating Proverbs 31:10-11

Partner Up – at home plate.  Partner 1 carries Partner 2 around the bases.

Home plate – share gratitude.  Flame speaks about the F3 Concentra.  The importance of making your priorities in this World straight!

MARY

Part 6 – Pattycake Merkin

Mosey back to Pavilion or Shovel Flag.  Partner Up – get in two lines one partner across from the other.

In cadence partners do 13 merkins down together and alternating hand slaps at top of the merkin.

COT

CoRama = 10  NoRama – No FNG’s

Announcements:  Toys 4 Tots fill Flame’s Truck at each workout through Saturday, December 2.  Make a call to guys you are the Proud Pappa.  Tell them you miss them and thinking about them.  Ruck Workouts now Saturday mornings at 7:30am.  High Impact Man training starting this Wednesday night from 6:30 – 8:00 p m.

Prayers for Drop Box Aunt who is having trouble breathing and adjusting from her move from Puerto Rico.  Praise for Billy Rae’s marriage he has moved back into his home with his family.  Lesson:  When you feel like giving up, DON’T!

This workout was designed to kick your butt physically, mentally, and spiritually.  Did you ever notice it is easy to be grateful for someone or something; but you never seem to spend enough time with those people or things that are most important?  These scriptures focus in on some of the important and underappreciated things.  Also zero in on some misunderstanding of things like God, Wife, Money, Hope, Desire, Heart, and Discipline that will kick our butts for us if we don’t work it out according to the scripture.

EXTRA Credit PAX  (A little extra time needed to complete)

Part 5 – Hairband Mile

Mosey around running trail.  ¼ mile mosey talk about Hebrews 12:11, followed by ¼ mile burst. (no mumble chatter on burst).  SSH for 6 and think about share for next ¼ mile burst.

Where’s my socks?

It was 5:22 AM and the Q’s pregame consisted of a doggy dig through the laundry room for clean socks. There was no counting involved, just bad words, but at least 50 reps were done. In his hand were the socks of the M, 2.o, 2.1 and 2.2 — but not his. Finally, two socks appeared at the bottom, they didn’t match but they fit.

Workout kicked off at 5:31 AM with mini disclosure and Warm-o-rama:

  • mosey down to street
  • arm circles, sun gods, ssd’s, front lunges, merkins, shoulder taps
  • shuffle, backwards run, shuffle, power skip down the lane
The Thang
Partner up for 3 sets; one partner sprint and back. 50 cumulative burpees, followed by another set similar deal but 100 merkins and sprinting up and back, and finally 100 carolina dry docks with an up and back sprint. 15 squats in between sets
  • Mosey to playground
  • Max pull-ups with palms away overhead grip, 10 star jacks, and back to the bar to max pull-ups again with palm in underhand grip, following by a last set of new military pulls until fail.
  • Mosey to swings for 10 back presses in cadence
  • Mosey to pavilion, donkey kicks and tysons
  • Mosey to shovel flag for mary
Announcements: Turkey Day workout, Black Friday workout and volunteering at the Allentown Rescue Mission
COT: 6:15AM