WARMUP: Yerp
THE THANG: 8 men joined me for a stroll into the woods at Springs. We did 10 reps of each exercise adding one every time we stopped. They were Sumo Squats, Curls, Upright Rows and Over head press.
MARY: Nope
ANNOUNCEMENTS: Read Your Newsletter
COT:
WARMUP: yes
THE THANG: out and back
MARY: Nope
ANNOUNCEMENTS:
COT: prayers and praises- Fast 5
10 at <#C02PN398DTL>
Lap around the front of the school for warm-ups. Lots of chatter so we had some burpees thrown in for good measure.
Next, we traveled to the other school entrance
Dora – partner 1 performed exercises (merkins, squats, LBCs
Partner 2 ran down hill, 5 muscle ups and back
Next, version of impossible mile. Partner 1 – burpee broad jumps around the bus loop
Partner 2 ran opposite way and switched out with partner 1. Continued loop until teams finished loop.
One minute of muscle ups then returned to COT.
WARMUP: 10 side straddle hops
10 slow low squats
10 windmills
THE THANG: started running in parking lot moving towards Red Stone theatre, Dosie Dough on left side then right side Dosie Dough. Running for a quarter mile then stopping for Bear Crawling for 100 feet. Running, stop for Mile Tysons, running, used outside patio chairs for
Dips, and step ups 10 each, running to paved hill for Bear crawls and 3 burpees, rinse and repeat 2 times over. Running quarter of a mile to back parking lot of theater, for tire flip, flipping a tire earned Pak 3 burpees, ran back to COT. Started with 12 finished with 12
MARY:
ANNOUNCEMENTS: Fast Five Saturday @ 3
COT: prayers and praise from all F3 members
It’s “Varsity” so I took the approach that we’d essentially cut right to the chase. Out of my own need, we needed a little bit of a warmup. So…
WARMUP: Run a bit then circle up:
The typical hits: Windmills, SSH, Squats, Merkins
THE THANG: Grab a cinder block and post up at a pull-up bar as our home base. We had 4 points of interest we’d travel to after completing 5 Dead-Hang Pull-Ups (DHPU) each time, more details below. Some PAX were more “dead” than others on their pull-ups…IF you know what I mean. Here was the order of events:
1. (5) DHPU, hoist the cindy overhead and walk down the hill, make a left into the parking lot for (10) Man Makers, (10) Thrusters, (10) Leg Lifts. Travel back to the bar with cindy overhead.
2. (5) DHPU, leave the cindy and run down the hill make a right and stop at the start of the circle. Bear crawl the circle then (10) each leg Spiderman Merkins, (10) 4ct Mountain Climbers, (10) each leg Peter Parkers. Run back to the bar.
3. (5) DHPU, leave the cindy and run to the stop sign at A.O. Jones Road. (10) Diamond Merkins, (10) Regular Merkins, (10) Mike Tysons. Run back to the bar.
4. (5) DHPU, leave the cindy and run to the entrance of the band practice lot. Modified Jack Webb to include 1 Burpee:4 Carolina Dry Docks. We went up to 5:20. Run back to the bar.
That concluded the 4-corner portion but we still had a little left in the tank and a little time on the clock.
With Cindy’s
(15) Curls
(15) Overhead Press
(10) Simbas (Thanks Rafiki)
(10) Toe Touches
Drop the cindy’s back at their rightful home and mosey to COT for a little bit of Mary.
MARY: Included above
ANNOUNCEMENTS: All about the Fast 5 for Luke tomorrow.
COT: 5th CORE PRINCIPLE
YHC was humbled by the opportunity to Q at the Stockade. This week I have been revisiting old BBs from Rock Hill in anticipation of my Q there this weekend. I stumbled on to the 1 year anniversary Q by Dredd and OBT which included (4) Dirty McDeuce by OBT along with some vulnerability about his recent deceleration of his fitness. I felt inspired by his courage and the difficulty of the workout so I brought it to the Stockade.
WARMUP:
Run to the side of HT for some warmup
SSH x 30
Windmills x 10
IW x 10
Mtn climbers x 15
CDD x 15
To the wall for wall sits while pax do 2 burpees
Balls to the wall
Mosey to another parking lot
THE THANG:
Dirty McDeuce x 5
Run a lap after completion of each DM
All exercises in cadence x 12
Plank Jacks
Hello Dollies
Squats
Larry Craig aka WAM
LBC
Mtn Climbers
Extra credit Flutters
Staggered merkins
Heels to heaven
Lunges
EC
CDD
Freddy
Cadence count burpees
EC
Merkins
Big Boy
Monkey Humpers
EC
Mosey to COT
Seal Jacks
LBC
SSH
Box cutters
IW
8 count burpees
ANNOUNCEMENTS:
Read your newsletter
WARMUP: A few exercises to ensure some losses bodies before fast running
THE THANG: Fast 5k training plus some dice games
Mosey to light at Cleburne and White Street
Run for time (don’t mosey or yogg) the loop around FM Town Hall in the roads, which is a .6 min or 1k loop.
Mosey to pkg lot between Town Hall and WEP
Pax turns rolling dice to determine exercise and # of reps. Exercises include:
Hand release merkins
Monkey humpers
Shoulder Taps
Parker Peters
Sumo squats
Burpees
After all pax take turn, run lap around the pkg lot
Rinse / repeat (we got 3 rounds in)
Back to road to run another 1k loop for time, striving to beat the first lap time
Mosey home
MARY: yes, for final 2 mins
ANNOUNCEMENTS: Fast 5k
COT: As always per 5th core principle
WARMUP:
10x SSH
10x Windmills
10x Imperial Walkers
10x Cherry Pickers
10x TRUE Sumo Squats
THE THANG:
4 cones set up along path near the pond. On each cone were 2 exercises to be done in Jack Webb style (1:4 ratio)
Cone 1- 1 Burpee : 4 SSH
– >> Bear crawl to next station
Cone 2 – 1 Big boy sit up : 4 American Hammers
– partner wheelbarrow to next station
Cone 3 – 1 Knee tar N’Diaye : 4 Squats
– partner wheelbarrow to next station
Cone 4 – Traditional Jack Webb –
– >> Run Around front of shops then around to first station
Instead of doing all 10 reps at once, we broke it up into 3 rounds.
Round 1: 1-5
Round 2: 6-8
Round 3: 10 (skipped 9 since we ran out of time).
Great work by all men. Thanks for the chance to lead, Jekyll.
WARMUP: Pledge if you pledge. Ruckers did their thing
THE THANG: Head to Hardees, which is fenced off, so we kept running to Elliot and up to the cemetery. Right on Unity to start our loop.
20 squats at the West entrance to Unity church
20 merkins at Steele St
20 LBCs on E Hill
20 Grave Diggers on Unity
Three laps were completed. Then 20 squats at Unity church. Then run up and down the steps at First Baptist for 20 merkins. Down to Academy and up to do LBCs at the Axe place. Then back to COT
Everyone got ~3.7miles
MARY: 90 seconds of Mary
COT: Circle of Trust initiated. What’s on men’s hearts? Get the internal external. F3 is for all men. ALL of them. Not just those of our preferred flavor of a religion. F3 helps everyone. If somehow it saves a soul from the perspective of any particular PAX, great. We’re here to make leaders of all men, let’s keep on keeping on.
The [vintage] Challenge:
– Burpees – 100 (Ruby Slippers 0, Slash 7)
– Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
– Ski Abs – 100 (Barry Manilow started)
– Merkins – 100
– Deep Squats – 100 (Anchorman started, Cake Boss 10, Short Sale 50, JWOW 51)
– LBCs – 200 (Cohiba – completed)
– Carolina Dry Docks – 100 (Time Machine 10)
– American Hammer – 100 (Harry Carry? Vuvuzela & Band Camp completed)
– Mac Tar Jai – 100
– Jump Squats – 100
– Mountain Climbers – 100
– Shoulder Raises – 200
– Mary Catherines – 100
– Hello Dolly – 200
– Wide Arm Merkins – 100
– Squat Jacks – 100
– Nippler– 100
– Burpees – 100
The Board of Pain isn’t that hard. It isn’t completable in 45 minutes. But it ain’t about finishing, it’s about seeing how far you can go!
You:
– Show up
– Put forth the effort
– Share suffering amongst the PAX
– Build camaraderie
– Teach yourself that
– You can take on challenging tasks
– You will improve
– You accelerate when other men are striving alongside you
There are plenty of harder workouts. But the Board is doable by ALL MEN. Be present and try; that’s all it takes! You don’t have to get far; you just have to go.
How is it in our lives that we have a problem and the solution is the same? Be present and try
We ain’t getting it all done today, but today’s effort still matters!