WARMUP: We don’t need no warm up
THE THANG: Ruck to Walter Elisha
MARY: Stretches in front of an unsuspecting bystander
ANNOUNCEMENTS: Cannoli run, tortoise and hate,
COT:
WARMUP:
SSH, MNC, Honeymooner, Downward Dog
THE THANG:
Mosey to benches.
Round 1: 20 reps of Merkins, LBC’s, Squats – Run Lap
20 reps of Dips, BBS, Monkey Humpers – Run lap
20 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
Round 2: 30 reps of Merkins, LBC’s, Squats – Run Lap
30 reps of Dips, BBS, Monkey Humpers – Run lap
30 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
Round 3: 40 reps of Merkins, LBC’s, Squats – Run Lap
40 reps of Dips, BBS, Monkey Humpers – Run lap
40 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
MARY: No
ANNOUNCEMENTS: RYN
COT: Yes
WARMUP: Quick mozy then mountain climbers, Moroccan Night Clubs, CDD and for the crowd pleaser….SSH
THE THANG: Due to technology issues, the scheduled Q wasn’t there so we winged it and the backblast is unlikely to be fully accurate. I probably should have completed this backblast right after the workout but, oh well.
After warmup we jogged to the side of the Harris Teeter for wall sits. The Pax took turns bear crawling out and doing five merkins while the others stayed “seated”. Burpees then followed the merkins.
Mozy to just in front of the Dollar Store for 11s. We took requests and Senator suggested Diamond merkins and Kermit chose bomb jacks. Laps went from the Dollar Store to the Indian restaurant at the other side of the parking lot.
Once completed, we returned to the side of HT for BTW countdowns, overhead claps and likely other stuff I don’t immediately remember.
With time remaining, we did mini 7s running from the side of HT to the other side of the street. (Again, I’m not recalling what exercises we did but we took requests for inclusivity)
With a few minutes remaining we returned to COT for boxcuttahs, hello Dollys and flutters.
Despite no actual plan, it turned out to be a good beatdown and everyone got something out of it.
MARY: Yep
ANNOUNCEMENTS: All the usual stuff
COT: Kermit’s friend and her health, quality time with kids.
WARMUP: MOTIVATOR, Windmills, Imp.-Walkers
THE THANG:
:black_joker: Texas Hold ’Em Beatdown Rules
Setup:
– Regular deck of cards. Assign each suit to an exercise:
– Hearts → Merkins Diamonds → Squats
– Clubs → Big Boy Sit-Ups Spades → Jump Squats
– Number = reps (face cards = 10, Ace = 11, Joker = Q’s Choice)
– Change Exercises for Each Round…
– All Pax do exercises for Flop/Turn/River. Folding = 5-10 of “ante-exercise”. Betting (w/ IOU of ante-exercise reps) proceeds as with regular Texas Hold ’em. Upon the showdown (post-River card), everyone “Pays up”. Winner calls out easier/alt. exercise for himself & the pax that pay up w/ time to spare (until the 6 is up)
Round 2 & 3 (same as above… new exercises)
Hearts:CDD / Shakira
Diamonds:Lunges / Sumo Squats
Clubs:V-ups / Dying Cockroaches
Spades:Flying Squirrels / Kosak Squats
Ante/IOU: Hand-Release Burpees / Lt. Dan/Apollo Ono complex
Mosey around Lot …. Then 4-Square.
when “out”… take a short lap & do merkins until back in.
Quotes shared w/ Pax throughout the workout (Common theme of paying your debts):
Proverbs 10:9 (NIV)
“Whoever walks in integrity walks securely, but whoever takes crooked paths will be found out.”
Marcus Aurelius – Meditations 6.30
“If it is not right, do not do it, if it is not true, do not say it.”
(And if you said it—do it.)
Seneca – On Anger, Book III
“A promise is a debt.”
John Wooden (legendary coach):
“Be more concerned with your character than your reputation, because your character is what you really are.”
George Washington:
“Associate yourself with men of good quality if you esteem your own reputation; for ’tis better to be alone than in bad company.”
(Good company pays their IOUs.)
F3 Lexicon – Freed to Lead
“Your word is your bond. If you said it, own it. If you owe it, do it.
MARY: Pax choice – included Am.Hammers, leg raises, LBC’s among others
ANNOUNCEMENTS: Trash clean up, New AO in Rock Region, upcoming Canoli Run & Tortoise+Hare
COT: prayers for various life transitions lifted to Sky-Q
For the month of May, Farmer’s Only has deemed the Kitchen Sink as a next-level kick in the junk. I had the honor of warming everyone up to the idea of what will occur this month. We do a lot of pushing exercises, running, some occasional KB work and your typical stretches. Opportunities exist to stretch yourself and try something you’re not used to and therefore, not strong in. The first F in F3 is Fitness for a reason. Today we focused on functional fitness.
I’ve had the opportunity to head up to CLT Metro a few times lately and work out at Shore Card. It is an absolute suck-fest and it’s glorious. Yes it’s hard but that doesn’t mean we should avoid it. Arguably, we should lean into it. And that is exactly what May is all about, starting today with YHC on Q at The Kitchen Sink.
No warmup, no friendly conversation, no excuses. Just legit work.
Everyone knew what they were in for.
The gear for the morning will be a Ruck (or vest/plate carrier), Sandbag, Kettle Bell (KB) and a Cinder Block. Every man was to have each of these. When I reference “gear”, know that it includes these 4pcs.
WARMUP: We didn’t have one but thankfully a few PAX got the message and showed up early to stretch…or just stand around.
THE THANG: Grab ALL your gear and head out of the school and down Hubert Graham Parkway to the 2nd light pole. This was, what I believe, the eye-opener for many of the PAX. Carrying all this gear for this distance is very abnormal which made it great. It looked good on paper and looked great in person.
With your ruck staying on, carry 1 piece of additional gear to the top of the hill, making your own personal discard pile. Then shuffle back down to your remaining gear and repeat until all gear is on the pile at the top of the hill.
From here, hoist all your gear and meet at the entrance to the school.
With Ruck on, KB swings.
With Ruck on, KB overhead in one hand, farmers carry the cinder block with the other hand to the intersection with the baseball diamond. Another suck-fest.
Ground all gear (ruck, KB, cindy) and shuffle like a gazelle back to your sandbag.
A gear Q of mine wouldn’t be complete without this. Sandbag toss back to your gear pile.
Now, a gear cycle:
Sandbag with Ruck on: 10 Sandbag Thrusters
KB without the Ruck (Slick): 15 Simbas (think, big boy sit up with the KB hoisted overhead)
Cindy with Ruck on: 20 Curls
Grab all gear and move to the flagpoles. It was here where I was reminded we had only 5mins left. So be it….
Cindy with Ruck on: 10 Merkins with left hand up on the block then 10 Merkins with right hand up on the block.
Then, 5 Mike Tysons with Ruck on.
Move all gear back to COT.
MARY: Some dedicated exercises but the core was mostly utilized during all the asymmetrical work.
ANNOUNCEMENTS: Yes
COT: 5th CORE Principle
WARMUP:
4 minute warning and then a 2 minute warning
Started with mission of F3
Plant, Grow and Serve small workout groups for men for the invigoration of make community leadership
DISCLAIMER
Warmup
SSH/WINDMILLS/MERKINS
THE THANG:
Mosey to pull up bars
Went over 5 core principles
3s
(or 4s as I was informed)
Pull ups
Kraken burpees at bottom of hill
10 min
Webb
Chin ups x 1
Mike Tyson’s x 4
4 rounds increasing every round
10 min
Take cindies to benches
Overhead carry
Tabata
Derkins
Blockee step ups each leg
SSH
Irkins
BSS- Bulgarian split squats
Each leg
Derkins again
10 min
Leave blocks
Indian run around parking lot
Ending at ROTC
Lazy Dora
Wall sits while 1/2 the group runs to retrieve 1/2 the blocks
On wall Cindy stays in motion (in hindsight I could’ve split the groups more effectively to leave them closer together to pass block more easily)
10 min
Bear crawl back to COT
MARY:
Bandcamp took the newer pax through MARY counting exercises
ANNOUNCEMENTS:
Trash pickup, Tortoise & Hare, Murph
COT: yes
WARMUP: not today
THE THANG: Kingsley loops
MARY: also not today
ANNOUNCEMENTS: This Sat trash pickup, Canoli Run the 17th, Tortoise and Hare in June.
COT: prayers for the mental battle
WARMUP: Jog a lap with some butt kickers. SSH, MC, merkins, Willie mays Hayes, Moroccan night clubs.
THE THANG: mosey to the pull-up bars. 3 pull-ups each. Everyone else doing squats while waiting.
2 rounds of 10 incline merkins/derkins, 10 step ups each side, 20 dips.
Hill work with big boys and flutters.
Loop back to the main lot for Standard Dora – 100 merkins, 200 squats, 300 LBC’s.
More hill work with bear crawls, lunge walk, and burpees.
MARY: 7 minutes or Mary to finish.
ANNOUNCEMENTS: read your newsletter.
COT: welcomed FNG Teen Spirit.
WARMUP: side straddle hops, windmills, Broga, overhead claps, merkins
THE THANG: poker :hearts: :diamonds: :clubs: :spades: multiple exercised based on what card you draw
MARY: flutters, wheezy Jefferson, heel touches, LBCs
ANNOUNCEMENTS: newsletter
COT: Ms and new jobs
WARMUP: Mosey to small parking lot at entrance, then SSH, Windmill, Imperial Walkers, Moroccan NC, and Strawberry Pickers and Mosey back to blue benches
THE THANG: At blue benches, we did 3 Rounds of Merkins, Incline Merkins, and Derkins starting with 5 reps each, then 10 reps, and ended at 15 reps. Then we Mosey to the basketball courts and performed 7s with Burpees and Jump Squats with the mode of transportation being a bear crawl and then Mosey back. After, we picked up a boulder and performed curls, Lunges with a twist, and chest press started at a light pole with 5 reps each, then walked to the next pole and did 10 reps of the same, and finished at the third pole with 15 reps. On the way back we stopped at each pole and did triceps with reps starting at 5, then 10, and finished at 15. After putting down the boulder, we Mosey back to COT.
MARY: She did not appear, as she had too much fun the night before at Cinco de Mayo.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises