Get Right at Acceleration Project

Leave a comment

13 Pax gathered for a downpainment prior to the Acceleration Project and to Get Right for the day. The goal is to grow in every area of your life, not necessarily by leaps and bounds, but inch by inch. The idea of getting 1% better is what ultimately leads to becoming a pro and preparing for the unexpected.

The Thang

Mosey to church parking lot

5 burpees then run to island
30 SSH + 4 burpees then run to island
15 IW + 3 burpees then run to island
10 merkins + 2 burpees then run to island
10 windmills + 1 burpee then run to island
5 burpees

Discuss the impact of Get Right in all 3 Fs

Mosey to FM Baptist lot and grab chalk

Each pax completed one round of each exercise for time and then were challenged to do at least 1 more in round 2

Burpees
Flutters
Wide arm merkins
Bombjacks
Hammers
Lunges
Donkey kicks
Big boys

Mosey home for a quick Mary

COT: Happy Easter

TClap |
0

I’m Still Standing 10 Years In

Leave a comment

I stole this from 3D but it’s always a good workout.

Uno

Blue – Merkins / Curls
Green – LBC
Yellow – Squats / Goblet Squats
Red – lunges / Chest press

Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise
Reverse – Repeat last exercise
Wild – Change color

TClap |
0

Strength & Sprints: Embracing the Rain

Leave a comment

After the thorough disclaimer which YHC is famous for we circled up and started with Warm-O-Rama:
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

Lined up at one end of the parking lot for some,
Lunge Walk
Toy Soldiers
Butt Kickers
High Knees
Bear Crawl

Two rounds of 11s with,
CDD & Squats
Shoulder Taps & Monkey Humpers

Partner Dora’s:
50 LBCs
50 Freddie Mercurys
50 Flutter Kicks
50 Heels to the sky
50 Lunges
100 Squats
100 Calf Raises

Mary’s, storytime with PAX choice that included,
LBC
Gas Pumper
Freddie Mercury
Box Cutter
Xs
Ended with Hello Dollys

Announcement
Prayers
Praises

TClap |
0

No talking = leadership opportunities…and a shovel flag handoff!

Leave a comment

WARMUP: started things up with very little voice and the voice lasted about 2 min before going out.

Got things going with SSH, low slow squat, merkins. I think that was about it because talking and calling cadence was not happening.

Mosey over to the front of the school for some additional warm up.

Ran over to the corner for some partner work.
THE THANG: Dora is game so we partnered up.

Shower curtain helped call out the exercise.
100 diamonds
200 lunges
300 flutters (4 count)

Partner 1 runs back to the front of school, partner 2 does exercises until back

We then ran over to all the benches by the R wing and did some 7s using the benches running back and forth between benches.

Exercises were dips and derkins.
MARY: some stretching, some core, and some burpees??
ANNOUNCEMENTS: Jester was our Q source point today so this was covered throughout the workout thanks to JWOW, shower curtain, and Esso.

Also a big shovel flag transfer! Thanks to Cyclops and congrats to Warning Track!
COT: of course!

TClap |
0

Let’s get those 3 miles

Leave a comment

A little over three miles were enjoyed.
We started at exactly 5 with a thorough disclaimer from YHC.
Destination The Coach’s Box to see the PAX in action under the leadership of new site Q there.
Lots of cars were found, but no PAX.

Perfect time and location for some,
Curls
Head press
Flutter kicks
Merkins

We headed back to Kingsley, completed a little over three miles and then it was time for COT.

Announcement
Prayers
Praises

TClap |
0

It was a solo

Leave a comment

YHC found himself alone at the site.
Started with a mosey to warm up, with three rounds around the parking area.

Got back to the shovel flag location for 100 each of the below.
100 LBCs
100 Calf Raises
100 Arm Raises
100 Squats
100 Carolina Dry Docks
100 Lunges
100 Mountain Climbers
100 Skipping Without Rope
100 Shoulder Taps
100 Freddie Mercury
100 Merkins
100 Monkey Humpers

Prayers

TClap |
0

Wet at WEP

Leave a comment

Wet morning, light rain, but it did not stop eight studs from coming out to the park and putting some work in. Warm ups in the parking lot. Next we traveled around the park stopping at each swing for 10 reps of merkins, squats, and LBCs.
We traveled up to the top parking lot, avoiding the divots and puddles. Shoulder shuffle on the sidewalk between the parking islands with 2 CCDs at every parking stripe. We ran it backwards to keep both shoulders in line.
Next, a lap around the park to the shovel flag. We used two sandbags alternating carrying them with the others performed an exercise.
Great job men.

TClap |
0

Late again!

Leave a comment

Started at exactly 5 AM with a proper disclaimer, YHC style.
Yes, we warmed up, with,
Side Straddle Hop
Produce Pickers
Hillbilly
Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

We started with the miler around Kingsley, and after completing it stopped for some,
20 Mountain Climbers
20 Shoulder Taps
20 Lunges
20 Step ups

Another lap around Kingsley, followed by,
20 Squats
20 CDD
25 Calf raises

Last lap around the area, with around 3.25 miles completed.

COT
Announcements
Prayers
Praises

TClap |
0

Mental Battle workout

Leave a comment

WARMUP:

Quick disclaimer and shared we would be doing the Mental Battle workout created by DropThrill.

THE THANG:
Little mosey into a secondary parking lot and did a warmup

SSH – 20
Windmills- 6
Imp Walkers – 15
Plank Stretching
Merkins – 10 IC

From there we ran over to bigger lot where I set up a “4 corners” this was the 7 provided exercises and one extra. We then did 4 laps on 1/2 the exercises and 4 laps on the second.

Exercises were:

Jump squats x 12
Merkins x 15
Plank Jacks x 20
Lunges x 12 per leg

Inbetween the first and second half we held plank and I shared some alarming statistics with mental health. We discussed F3 and it’s impact on my life and others, the importance of getting right, guard rails, shield locks and conquering the jester (all in light of the fact that mental health a very dynamic thing)

Then we did the second half…

LBCs x20
Burpees x 10
Monkey Humpers x 30
Mountain Climbers x 30

We had extra time so we did wall sits and balls to walls on side of movie theater, then we ran around backside and ran up a two story flight of stairs twice. Then we moseyed back around to COT and had enough time for 10, 6 point Burpees IC. Fun way to end it out.

MARY:
ANNOUNCEMENTS: WTF or Waxhaw Trail Fest on 4/20, Bethel Men’s Shelter Rock Hill serve 4/4, Jeager 5/11 I believe.
COT:

Families, 2.0s health and of course mental health.

TClap |
0

Where’s Jekyll?

Leave a comment

Scheduled Q had some complications but we all can jump on and lead anytime… the beauty of F3
WARMUP: find a loaner ruck for The Pirate who showed up for the bootcamp but found 4 ruckers getting ready to take off, Sprocket had an extra plate carrier so off we went.
THE THANG: one mile loop behind LPL building, stop at CAH for step ups, dips and incline merkins
Another loop behind LPL building, stopped at CAH and were able to do a round of step ups…. Then the clock hit 0700 and we stopped,
MARY: catching breath after the step ups
ANNOUNCEMENTS: mini convergence at WEP on Saturday.
COT: stays in COT

TClap |
0