Hey Where’s ChickenFried

Weather Perfect aka 79 degrees and 99% humidity

WARZONE has had an open Q sheet for a while so YHC decided to grab one and try an old workout with different exercises.  Turned out pretty well I believe.

Warm-Up

20 IC Imperial Walkers

15 IC Windmills

15 IC Arm Circles

15 IC Reverse

15 IC Overhead Claps

10 Burpees OYO

The Thang

The ever popular Tabata. For the new guys that will never read this anyway, it a 28 minute workout consisting of 7 series of 8 rounds of 20sec work with 10sec rest.

Round 1 – FastFeet (chop feet like doing up/downs but never hit the ground) This was a smoker off the get go.

Round 2 – BigBoys

Round 3 – Mountain Climbers

Round 4 – FlutterKicks

Round 5 –  Inappropriate Bridges

Round 6 – High Plank for 20/ Low Plank for 10

Round 7 – Burpees

Take a lap around WarZone

We lined up on Cargill end of Zone and sprint to flag at War Memorial(because no one brought a flag) then coast to end

Line up at Laurens end, sprint to flag & coast to end

AirBud smoked us all on the sprints, oh to be young again!

Circle up & 50 LBC’s OYO

Count off/Name-o-rama

Announcements

Closed out in prayer

Moleskin

We had a dedicated 6 PAX this morning in the Gloom. The other HC’s that didn’t post should definitely be at Revolution this afternoon! YOU KNOW WHO YOU ARE!

 

1

Birthday Q a Few Days Late

Weather- 64 and awesome (at least before Sludge ran me to death)

Warm up

30 Imperial Walkers IC

15 IC Love Me’s

10 IC Arm Circles

10 IC Reverse

The Thang

The same thing YHC did for my birthday minus the stank musty hot ass pleasures of The Fern in a Daytona Hotel

20 Burpees

50 LBC’s

10 Pull-ups

25 Leg Raises

Repeat for 5 rounds

Mary

25 IC Freddie Mercury’s

25 IC Flutter Kicks

 

Devo- Would you tell your Momma?

Moleskin

YHC was given the gift of Merlot this morning 😉

 

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6/23 Convergence

YHC Grabbed the 6/23 Q since this was YHC’s 3 year anniversary of getting into this FREE workout. Many things have changed in the past 3 years thanks to F3Hartsville & F3Nation. I was one of the 98 in town that had wasted $$$ on P90X & broke it out 1 or 2 times a week. GreenAcres had been on me for quite a while before I bit the bullet and posted up at 0530 on a random morning. In his word back  then “you get up at 4am to go chase ducks. How about come try this”.  So I did and the rest is history.

Weather 75 and not too terrible

Warm-Ups

25 IC Imperial Walkers (Had to wait on BeastLite to get in circle)

15 IC LoveMe’s

15 IC Reach Thru’s (1 day we might figure out the proper name)

The Thang

YHC Set up 6 stations that should push the PAX as hard as they wanted to go. (more on this later)

Station 1- Carry Lil Sweet’s baby chain across WARZONE to opposite side hit 5 Burpees and carry chain back

run to 2

Station 2- 8 PullUps

run to 3

Station 3- Rail Crawl from 1 end of swing frame to other end

Bear crawl to station 4

10 PullUps

run to Station 5

Station 5- Flip tire (large tractor tire flip 1 time over then 1 time back, 18 wheeler tire flip 2 times out and 2 times back

run to station 6

Station 6 was at “Vista Lake” aka sewer pond by Hampton Inn

YHC had water jug coupons at beginning of lake. Carry 2 jugs to opposite end of lake then run back the WARZONE and repeat.

Time was called at 0755

At 0750 YHC started rounding up the PAX and getting them to gather back around the make believe flag(Yep 5 flags in this town and ZERO show up- Clinic flag is in repair getting a new doll put on it)

Eisenhower had the PAX doing some Mary by the time YHC got back from rounding everyone up.

Announcements/count off/name-o-rama/prayer requests (not in that order)

Devo- THANK YOU!!

Goldie prayed us out

Pledge of Allegiance

MoleSkin…..

I knew it was going to be an interesting day when BenchWarmer was actually early. Once he viewed the playing field he immediately said “I’m not doing that s*#t!”

GroundBlind in typical BeastMode fashion smokes the first 2 laps. YHC was starting down Cargill headed to the “lake” I see GB coming out of the Y. I guess he didn’t feel like taking care of business outside this morning.

Stallion and Screech roll up after we’ve started so YHC had to take extra time to explain the plan to these 2 LARPers. Early morning sword fight maybe?

Goldie put out this morning like I haven’t seen in a while. I guess winning a court case gives you an extra boost.

YHC is pretty sure CowBoy was calling me bad names and saying bad words. Anyone have a bar of soap??

All 17 busted ass today. Oh wait… in not so Clinic fashion, BarFly, BenchWarmer, ItalianStallion, & SkinnyPete made 1 good lap of work then looked like they were locking arms and skipping around today’s route ignoring the actual exercises and # of each rep while talking like school girls. I’d hate to know how many times GroundBlind lapped them.

Our NanTan, GreenAcres, conveniently rolls up at 0800 for breakfast…. WTH TaterSalad must be rubbing off on him.

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The Chapman

CrossFit Sacrifice Hero WOD Friday April 15, 2016

Weather around 78 and 100% humidity, BeastLite passed out knives at the beginning so we could cut our way thru the air.

 

Warm-Up
15 SSH IC
15 Reach thru IC
Groiner Stretch each side twice

The Thang
50 Squats
40 Big Boys
30 Merkins
20 Burpees
10 Pull-Ups
20 Burpees
30 Merkins
40 Big Boys
50 Squats
2 mile run
Yeah, in that order.

The GridIron workout was slightly modified due to the lack of random kettlebells and weight racks not being installed at the AO yet.

Moleskin…..

Our NanTan, GreenAcres, threatened BeastLite with Merlot more than once, but never paid off.

The LizardMan is having a press conference at Wimpy’s place today if anyone would like to see if he’s real or not. WIS-TV will be there, and Harry said he’d do anything for a free commercial.

GroundFault got an electrical lesson before the workout.

PurdyMouth asks Beast & YHC what number lap we were on and says “ok I’ll go with that too”. He didn’t, Wimpy kept him straight.

YHC was wishing he would have gone to Divac’s dancercise workout.

 

Posted for BeastLite

Dumper

 

 

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Tuesday’s WARZONE Brick City

An easy Q if you have enough blocks and bricks…..

Warm-Up

15 Love Me’s IC

17 Over Head Claps IC

20? Imperial Walkers IC (Was killing time waiting on Cowboy to get out of the car)

The Thang —- Get 2 bricks and a block (if we have any)

12 Back Flies OYO

12 Front Shoulder raises OYO

12 Block curls IC

12 Tricep Extensions IC on 6

12 Derkins

1-2-6 AB Work (Flutters, leg raises, LBC in order double  each for 5 rounds)

12 Back Flies

12 Brick Curls back against the wall

12 standing tricep extensions

12 Incline Merkins

1-2-6 Abs

12 Back Flies

12 Front shoulder raises

12 Derkins

12 block chest press

20 Flutter Kicks IC

20 Inappropriate Bridges

We never stopped moving this morning although it looked a few may have caught a cat nap instead of a few simple Ab exrecises.

 

 

4

A New Challenge

So no one signed up for the Q at the WarZone(should have been the first hint). Wall-E had the Q at FarSight.(second hint) Eisenhower posts on the WarZone Chat at 0400 that he had a new Ab Challenge he was working on while he was puking his guts out last night.(3rd hint) Leave no man behind they say. Always pick up the 6 they say. Well “they” didn’t post up this morning.

WarmUp

It was simple. Met up with Audit and BagBoy at 0435 and covered 4.2mi at a steady 8:10/mi pace. Did JudgeJudy’s pull-up bench mark thang. Then drove to WarZone.

The Thang

0525 Hmmmm no one here. Mutt is bound to show up before 0530.

Well 0530 no one here, I’ll give them 2 more minutes(really thought about going home)

0532 mosey over to the cylinders(crap forgot they are all still MIA from The Fox) Hey look! found 1.

20 curls with back flat on the wall of Y. (this is boring alone)

20 Tricep extensions

Mosey to swing set

Pull-up Challenge has kinda sorta started (waiting on that fancy patch Divac)

7 pull-ups with 1 sec pause at top and bottom with full extension at bottom

7 burpees

7 Curls IC

7 Tricep Extensions IC (Yep IC by yourself is freakin stoopid)

Then round of 6, round of 5, round of 4 until you hit Zero.

200 Flutter kicks (2 count)

Devo= Screw this I’ll go to The Clinic to see what BarFly will read from my cousin Archibald Rutledge’s poetry book. Instead it was something about fighting and flags.

#HeartAttacked

 

Dumper

 

7

WARZONE Kaz Style

Weather 60 (shirtless run weather for sure)

YHC tries to keep up with doing daily Burpees, but lately has slipped. I believe it is the fault of these random weird challenges like running 500 miles in a month or doing 50,000 FlutterKicks in a month. Neither of which makes any sense. So, YHC broke out one of ChuckyCheese’s favorites. I even made sure to invite CC, but he said he was busy learning some new Nuclear jargon from Krispy.

WarmUp

15 IC Imperial Walkers

15 IC Reach Thru’s

15 IC Arm Circles

15 IC Love Me’s

15 IC Reverse Arm Circles

Mosey over to the Malloy parking lot

2 minutes of Curb Steps/ 1 minute rest/ 2 minutes curb steps

YHC then asked each PAXC to pick a white line in the lot and plank up. In a Temple style form we did 10 merkins/plank walk left to next white line 9 merkins/ plank walk right back to original line until you hit 0.

The Thang

The flag was in the middle of WARZONE yard which becomes the hub. You do an exercise at the hub the run out to each corner do the same exercise and repeat until you hit all 4 corners of park.

1st round 10 Burpees(of course)

2nd Round 10 Leg Raises 90 degree

3rd Round Side Plank and knee to elbow using left arm down at Hub and right arm down at the corners 5 reps each

Time

Devo

We are not victims of our thoughts. We have a vote. We have a voice. We can exercise thought prevention!

“Don’t talk to me”, we say. “I’m in a bad mood.” As if a mood were a place to which we were assigned, rather than an emotion we permit. Or we say, “Don’t mess with her. She has a bad disposition.” Is a bad disposition something we have like a cold or the flu? Or do we have a choice? Paul says we do. In 2 Corinthians 10:5 he says “We capture every thought and make it give up and obey Christ.”

Capture every thought– you get the impression we’re the soldiers and the thoughts are our enemies. The minute they appear we go into action.

Selfishness, step back! Envy, get lost! Find another home. Anger, you aren’t allowed on this turf!

Moleskin

Mutt and YHC decided to cruise the Turkey Trot route before the BeatDown this morning. Eisenhower talked a good game last night, but must have decided that the ab challenge was more important. Mutt did tell him we waited for about 15 seconds before we left. Not sure why but that was a rough 3+ miles for YHC!

LoveBug was putting miles in when we returned. (guess we didn’t wait long enough, 30 secs next time)

Wall-E and Sludge obviously didn’t do any early work since they were out front all morning.

CowBoy was actually on time this morning and got a whole workout in.

Miyagi must have borrowed CowBoy’s clock. He rolled in at the beginning of the Burpee spokes.

On a side note, Sludge was complaining because he might actually need a shower after this morning’s workout.

Wall-E called today “simple and effective, sort of like rat poison” not sure if that’s a compliment or not. He must want tougher workouts.

 

Dumper

4

Vladimir Bring Pain To City

The following BackBlast may or may not be truthful…. I am not a professional but did hijack Stepper’s BackBlast writing.

Weather- It was Monday, can’t remember that far back so guessing 35 degrees and clear

GroundBlind had sent out a GroupMe message Sunday about the weather being perfect and everyone needed to post up for a record crowd. I pulled up in the parking lot with already 4-5 trucks there. Though “nice crowd already”. I see Stepper’s headlights down at the brick pile area doing donuts around the light poles killing time waiting on everyone. He must have gotten bored so he came and parked with us. We are at 10-11 trucks now. His first words to me were “Are all these trucks here for BrickCity?”.  I said yessir. Next words from him were “oh crap”.

Warm-Up

For us normal PAX it was side straddle hops, Imperial Walkers, and WindMills.

For GroundBlind it was 14 mile pre-run, change shirts, and throw on a Ruck.

For BenchWarmer it was 1/4 mi mosey, hide by his truck, and fall in line when we left the splash pad area.

The Thang

StepShow likes to prep the area by setting out all the needed coupons before hand, although he hadn’t planned on but 5-6 to actually show up.

Each PAX had 1 block, 1 cylinder, & 2 bricks

The object was to work until exhaustion in a timed order. It went as follows….

3 minutes each exercise followed by 1 minute of rest

3 min Overhead Press/ 1 min squats w block

3 Curls/ 1 squats

3 chest press/ 1 squats

3 tricep extension/ 1 squats

Knock it down to 2 minutes each exercise/1 min squats & repeat all

1 min exercise/1 min squats & repeat all

Put up coupons & mosey back to the splash zone.

Moleskin

Everyone pushed hard that morning. Everyone ran thru the gamete of weigh that was laid out in front of them. Some felt froggier than other with the block choice. I personally like a block with lips on both ends. Helps get a better grip.

BenchWarmer decided to grab the biggest block in the pile for his block. I saw him use it for the first 15 secs of the first exercise then trade with Coxswain. Then BW used a cylinder, traded down to a busted block. Its a 3 minute exercise Man and we were only 45 secs in. Let it be known that BW also no longer does squats but will sit on the ground and watch everyone else do theirs.

Welcome back Fudger. See ya after tax season now.

HeeHaw=Country Strong

PaperBoy, count down is on until he’s a bionic man like GreenAcres

PigPen, at least 1 Rogers knows where BrickCity meets

Coxswain, only man that will leaving Simpsonville at 0230 to make a workout in Hartsville just to avoid EPO

To the rest of you clowns that were there, Monday is a new day!

 

 

Totally Hijacked,

 

Dump

 

6

Frozen Tundra turns to Mush

So woke up this morning and checked the weather just to make sure a heat wave didn’t blow in over night. Nope, 19 degrees. So, YHC rolls out at 0415 for FarSight to get a run in. No one was there. Oh well, guess only 1 will get better. As YHC hit Lakeview Blvd he noticed lights turn in behind him. A quick glance back to see Audit headed to the parking lot. That makes 2 getting better. (Stoopid run challenge)

Pull up  at WARZONE expecting no one. Low and behold Sludge was sitting there. So I guess this workout was going down. After changing clothes from wet to dry, and much warmer we got it started.

You always get a odd look when you say “alright we need a block and 2 cylinders a piece”.

Warm-Up
10 IC Worst Exercise in F3 aka SSH
25 IC Imperial Walkers
Here is where Back40 pulls up behind YHC’s truck. Sits there for maybe 15 seconds then drives off. Yep, we saw the whole thing.
15 IC Love Me’s
15 IC Overhead Claps

10 Burpees

The Thang

12 Curls (Block)
12 Wide Chest Press ( 2 Cylinders)
12 Skull Crushers
12 Single Arm Bent Over Rows (with Block)
12 Wrist Curls
12 IC Squats (Block on shoulders)

12 calf raises on block
10 OYO Merkins (Hands on 2 Cylinders so you have to hold your core tight to keep from falling)

10 Burpees OYO

100 LBC OYO

Repeated 3 times

Added seated back flies 12 IC on last round

Devo

Accountability- all 3 of said if no one else showed up we would have gone home. That’s what gets us out of bed in the mornings, especially when its freaking 17-19 degrees.

Prayer- YHC

Moleskin

Frozen grass will thaw out if you lay on it long enough. Ended up with backs soaked. Thanks to the great snow storm #2.

Its a good idea to make sure your gloves allow for total hand expansion when trying double cylinder presses. Mine apparently have shrank because I couldn’t move my thumbs and dropped a cylinder mid lift.

Mutt channeled his inner Bob Dylan this morning on his counts which threw me off by laughing too much

Sludge was knocking out the work then in between sets he would go check on the Garden of Hope behind the Y. In his words “there’s not much hope over there”.

Back40, what the hell bo?

Stopped by The Clinic to see what was going on after the workout. Holt immediately says he’s cold and has to go. Put some damn pants on man!

3

CHICKENFRIED VQ

WEATHER: Nice enough for Belding aka Roker to show up. 52 degrees with slight humidity

WARM UP

SSH – x30

Circle merkins – x75

Tunnel of love – While Pax plank side by side, one by one someone crawls under the tunnel of planking pax. Started at flag to far end of Bury Park. The length of which brought out many midwife noises but we persevered.

Mosey over to block pile to grab coupons.

THE THANG:

Split up into partners, one team being the Three Amigos (Wall-E, Lovebug, and Dumper). Good to have Lovebug at the Mothership again.

Four corners were the mandated pain stations for this morning.

CORNER #1 – 30# plate attached to a 15ft braided rope- crab walk to extend rope, pull back in (short length of Bury Park)

Partner 2 is doing burpees while waiting on Partner 1. Gutterball broke the plate drag contraption on the first try, assuming he was done, Bootsie took over mid field and Gutterball took the opportunity to move on.

CORNER #2 – Partner 1 – block curls x75/Partner 2 – overhead press x75

Judge Judy did the hard thing by grabbing the golden block (he claims is heavier after he quickly gave it up to YHC).

CORNER #3 – both partners do pull ups x40

CORNER #4 – Partner 1 doing lbc’s x 100/Partner 2 doing v ups x50

Reference Dumper for perfect form on a V-Up. The man is a machine.

MARY

Flutter kicks x30 (4 count)

Leg raises x 25 (up/down)

ANNOUNCEMENTS

The Fox is quickly approaching, unless you want to keep hearing Divac yell at everyone to sign up (is he running? He’s on the list, but not sure if he’ll show due to his PR of absences over the last month or so), Sign up! February 3rd.

DEVO

Our identity is found in Christ, not any job we work or things we’re involved in. Those are worldly identifiers, but each one will fail you in some way. God doesn’t fail. Even when David humbled himself to watch the sheep while his brothers sought recognition, he had a plan and purpose for him. David failed but knew that God was still there and his identity wasn’t in the failures

 

For ChickenFried by Dump

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