The Time is Always Now

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WARMUP: methodical
SSH
1 burpee
Windmill
2 burps
IW
3 burps
HW
4 burps
J-Lo
5 burps

Farmers carry

https://medium.com/@danjohn84123/humane-burpee-342d0054a13f
Finished with swing sequence to hit 100 total
5 swings
5 America swings
5 swings
5 swing squats
5 swings

Farmers carry

12 halos
10 split squats
Bear crawl the hill with the bell
12 halos
10 split squats

Waiter’s carry

3 https://www.instagram.com/reel/DHj1DVQSau2/?igsh=MXZhMjY4MGZlcHltbA== each side
(Couple of rounds)

3 dead lift
3 goblet squats
3 swings
SPRINT the hill
(Couple of rounds)

Farmers carry

4 clean to squat
4 thrusters
4 swings
4 rows right
4 rows left
8 merkins
(Couple of rounds)

5 burpee snatches each side to close out

ANNOUNCEMENTS:
Bethel service next week
Tortoise and Hare
Suplex has a long term EH coming to the Yard tomorrow

COT:
https://f3nation.com/get-right is never over because “The Time is Always Now.”

If something isn’t solid in your world, what are you gonna do about it? The time is now.
Put aside your ego, doubts, fears, worry, hesitations, past, limiting beliefs, and get started. The time is now.
You know what needs to be done. Gentlemen, the time is now.

“There is never a time in the future in which we will work out our salvation. The challenge
is in the moment, the time is always now.”
—James Baldwin

Grateful to share the gloom with you this morning

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Never skip leg day

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WARMUP: 0.8 miles lap around LPL building
THE THANG:
At the amphitheater, elevens using the concrete steps: 1 step up each leg, 10 calf raises; 2 SU, 9 CR… progressive to 10 SU, 1 CR.

Ruck to the building behind Epic, up the stairs, one lunge on each light on the second floor, all the way down to stairs in front of hotel, went down the stairs on the back, up the stairs again, lunges on each lights on second floor, down the stairs in front of corkscrew bar, rinse and repeat up the stairs but switch to back lunges this time, down the stairs at the end, turn around and complete back lunges on each light on second floor. Down the stairs again.
Loop around packs tacos and back to the amphitheater.

Rucks off, elevens again:
1x 4 count pickle pointers, 10 squats; 2×4 count PP, 9 squats… progressive to 10 PP, 1 squat… those 4 count PP added up quickly

It was a full leg workout with plenty of complaining
MARY: 10 minutes of broga and stretching.
ANNOUNCEMENTS: Hog & Coyote; Tortoise & Hare
COT: YES

Tinsel :christmas_tree: out!!

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Bald WOD

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WARMUP:
SSH, Windmill, IW, Honeymooner, Downward Dog
THE THANG:
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: Yes, RYN
COT: Yes

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My Pet Rock

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WARMUP:
Mosey to main road beside the pond, then SSH, Seal Jacks, Windmills

THE THANG:
Mosey to rip rap pile. PAX picked a rock, then we did 15 in cadence of each:

– Derkins (feet on rock)
– LBCs (holding rock)
– American Hammers (holding rock)
– Curls with rock

Mosey up base of parking lot hill, then:

– 5 man-makers (modified) with rock – burpee then a squat to overhead press

Mosey to top of the hill, then:

– 5 man-makers (modified) with rock – burpee then a squat to overhead press

Repeat: 5 more at base and 5 more at the top, then return rocks to the pile.

Mosey to roundabout and partner up, then:

– 1 PAX bear crawls the roundabout while partner does Derkins off the wall, then switch.
– 1 PAX lunge walks the roundabout while partner does LBCs, then switch.
– 1 PAX bear crawls the roundabout changing half way to lunge walk, while partner does American Hammers, then switch.

Mosey to pier behind Napa, then:

– Walk the Plank – PAX lunge walk the pier (2-3 at a time) and then run back, while the other PAX plank it up. (Repeat until all PAX have lunge walked.)
– Plank the Walk – PAX reverse lunge walk the pier (2-3 at a time) and then run back, while the other PAX plank it up. (Repeat until all PAX have lunge walked.)

MARY:
Present throughout

ANNOUNCEMENTS:
Dawn Patrol on Tuesdays @ 6:15 am is now a boot camp format and the AO has moved to WEP.

COT:
(With cameo from <@U5GURQX88> on IR.) Ongoing interviews, parents health, Luka’s ongoing treatment

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Loops of Clebourne

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Minnow Pond is one of the premier AOs in the Fort. Thanks to NASA for his leadership. YHC was honored to Q the workout and bring some pain to start the day. In addition, I wanted to bring a heartfelt message to the men as I am grateful to be their brother.

WARMUP:

No warmup. Pledge then 5 burpees
THE THANG:

Run Clebourne loops with 5 stops. Remove a stop for each loop the start over again when 5 loops have been completed.

Stop 1 – 5 burpees
Stop 2 – 10 merkins
Stop 3 – 15 Monkey Humpers
Stop 4 – 20 dips
Stop 5 – 25 Big boys

COT:

Strong COT this AM! Prayers and praises all around.

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4-Stations for 4-Laws

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WARMUP: SSH, ImpWalkers, HillWalkers, ChPickrs, LSSquats, Up/Down dog, Merkins

THE THANG:
Sideline to sideline…
10 yard line: tire Flips to other sideline, 50 LBCs, jog back & next station
20 Yd: walking twist Lunges w/ Cindy, 25 Hello Dolly on other sideline, jog back…
30 Yd: Bear Crawl w/ Chainz to sideline, 25 Dying Cockroaches, …
40 Yd: 2-man log Rifle-Carry (3rd pax on kettlebells), 25 Merkins

All of this 2x-though

MARY: she was all up on our THANG

ANNOUNCEMENTS: newsletter

COT: 3rd-F convo on Q3.10 (Consistency), application of 4-Laws from ATOMIC HABITS, and the critical need for external accountability + the inherent value of Shieldlock and Whetstone

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Choosing the Hard Thing

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Nine men (including one FNG – welcome SIB) started their day with the hard thing at the Kitchen Sink. We had a quick disclaimer then jumped right in – no warm-up. Here’s what we did.

Grab your Ruck and Block
– Cinderblock pull to flags, OH Carry back

Grab your Ruck, Bell, and Block
– Farmer Carry with Bell and Block around the Lower Lot circle

– 10 Burpees with Ruck

Grab your Ruck, Block, and Bag and take the large loop

Block Work
– 10 Flutter with a Press (IC)
– 10 Hammers (IC)
– 10 Sit-up to Press
– 10 Skull Crushers
– 10 Pull Throughs
Leave Block

Large Loop with Ruck, Bell, Bag

Bell Work
– 10 Flutter with a Press (IC)
– 10 Hammers (IC)
– 10 Sit-up to Press
– 10 Skull Crushers
– 10 Pull Throughs
Leave Bell and Ruck

Large Loop with Bag

Bag Work
– 10 Flutter with a Press (IC)
– 10 Hammers (IC)
– 10 Sit-up to Press
– 10 Skull Crushers
– 10 Pull Throughs

NMM
Life is hard. Choose your hard. Marriage? Hard. Divorce? Hard. Fitness? Hard. Obesity? Hard. Debt? Hard. Discipline? Also hard. You can’t avoid hard, but you can choose your hard. Choose wisely.

I hope the workout is the hardest thing you do today. Maybe, maybe not. But when you train hard, you’re more prepared for the hard things life throws at you. You’re building strength and resiliency now to access later. Keep pushing.

Aye!
Italian Job

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Audibles

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WARMUP:
25 SSH IC, 5 Merkins IC, 5 Peter Parker’s IC, Downward Dog, Upward Dog

THE THANG:
30 Burpees
400m run
30 Squats
400m
30 Mike Tyson’s
400m
30 sit-up get ups
400m

Called a couple audibles. Dropped the rep count to 20 on round 2, then to 10 for those that got to round 3.

MARY:

ANNOUNCEMENTS:
Tortoise and Hare, Hog and Coyote, Bethel Men’s Shelter

COT: Life’s fragile and unpredictable. Live it to the fullest.

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Music and Merkins

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45 minutes of music.

A “base” exercise with another exercise when a key word or phrase is said.

1. Running up the hill mountain climbers until you hear the word running. Then you’d run up a hill.
2. Voodoo Child- calf raises until “mountain then 3 jump squats.
3. That Energy- BBS until “that energy “ then 8 flutter kicks
4. Eye of the Tiger- Squat Punch until “Tiger” then run a lap
5. Why do we fall- Burpees the entire song
6. Kingdom- Hammers until “Kingdom” 10 toe touches
7. Phenomenal- 1st verse plank then HR Merkins on None. 2nd verse wall sit then squats 3rd verse Superman/banana.
8. Like a prayer- squats until prayer.. then 5 knee-tar-jas
9. Diamond Eyes- shoulder taps them 25 LBCS on “boom”
10. Danger Zone- run until “danger zone” then 3 burpees
11. Everyday I’m hustling- lunge walk until hustlin then do high knees
12. Thinking about me- Imperal walkers until Thinking then Catalina wine mixers.

Ended right at 6:00

It was fast but fun.

Thanks to all who endulged my stupidity.

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Beat the deck #1

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WARMUP:
Quick warmup as we had a lot to cover. Cherry pickers and side straddle hops

THE THANG:
We had 9 cards face up and needed to guess higher or lower of any pile. Each card had a workout associated with it. You get the pick correct, we did 10 reps of the workout. You get the pick incorrect, you do 10 reps of the workout and a little jog to the sign and back.
2: Moroccan Nightclubs
3: Flutters
4: calf raises
5: American hammers
6: shoulder taps
7: big boy sit ups
8: Peter Parkers
9: Burpess
10: Merkins
J: cherry pickers
Q: imperial walkers
K: LBCs
A: Squats

430 reps total
10 jogs total

MARY:
Box cutters
Flutters
Freddie mercury
Body destroyers
Lbc

ANNOUNCEMENTS:
Tort and hare
Bethel men shelter
Fort mill care center
Varsity moving to an hour

COT:
Prayers and praises for getting up and coming out, new baby on the way, job interviews, Vuvu and his family.

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