Looks Like We’re At ISI

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BUY-IN:
5 min KB Chest press to skull crusher. 45 sec on 15 sec off

THE THANG:

Timer is 1 pax farmer carrying 2 buckets with bricks in them around the pavilion.

The other pax pick a station and perform exercise till the timer is up. Go to next exercise once the timer is up. Stations were set up as followed:

Cinderblock curls then to a overhead press
Alternating wall ball throws
Slam ball
Band pull downs
Cinderblock Thrusters
Dumbbell front raises & lateral raises
Sandbag overhead throws
Wall ball big boy sit ups

ANNOUNCEMENTS: AKA is upon us, AMRAP for Autism, and a bunch of other things.
COT:

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21Mar2023 – Currahee

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WARMUP:
– Jog a lap with dynamic stretching
– Normal stretches (i.e. windmills, tappy-taps, etc)
– SSHs
– Merkins

THE THANG:
Ruck up and bag/sack up…
– Head to amphitheater
– Start with Hellevens
o Manmakers and curls
o Toss the bag up the hill – 10 manmakers
o Carry it down – 1 curl
o You know how it progresses from there…

Race lap around the school
o Crosswalk is the start and finish line, keep to the inside on the back lot, cut over at the sidewalk, turn right and go in front of the school
o As you cross over the crosswalk again, plank in order of finish
o Winners, in order, pick their sandbags for the next part

Go to the field – ground your rucks – take your selected sandbag
o 4 corners
Corner 1 – 10 OH press
Corner 2 – 20 bent over row
Corner 3 – 30 Deadlifts
Corner 4 – 40 Flutters with press (double count)

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

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The one where No One showed

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I arrived at the AO around 0500. Usually there are some prerunners. Set out my gear and started checking the date and time and Slack. Where was everyone? 0513 Birdcage rolls in with Cohiba hot on his tail. Battlebot rolled in at 515 yelling it’s 515 let’s go! Bushwood wandered off into the dark. We wandered to the pile of gear.

With only two people the workout was as organized. I had. 60# sand bag, 65# anchor sandbag and 65# keg half filled with water.

Plan was to pair up. Three stations. Squat with sandbag, deadlift with anchor bag, chest press with the keg. One partner does the exercise to failure while the other spots and rests. Then switch. So 3 sets each then move to the next station.

Since it was two of us we rotated stations after each set. Also the half filled keg was very unstable and we decided it was not worth the injury risk.

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It’s cold, we are old

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Circle up
Warm up
Light to light stuff, up to and including bear crawl
To the benches for dips, no derkins, not a fan
Over to four corners with burpees in the middle
Down the hill for exercises (accumulating), back to the top, 4 or 5 times
Back up to the school for the last few exercises

Good work by Sawdust and prob a couple others, maybe
Plenty of modify as needed
Plenty of piss poor counting
Plenty of questionable form

Thanks peanut gallery, I couldn’t do it without you.

Looks like we made it,

Barry Manilow

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Substi-Q

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Fishsticks is under the weather so I tried to fill his shoes. Disclaimer given and short mosey through first loop. Warm-up with SSHs, Windmills, Hillbilly walkers, Merkins, Peter Parkers, Parker Peters, and MNCs.
Mosey over to near flagpole. Start on one side of curb, bear crawl to other side, 5 merkins, craw bear back to start, 5 V-ups. 5 rounds.
Mosey over to parking lot behind schools. There are 5 posts (3 lights, 2 bball hoops).
1 – Run to 1st post, 5 burpees, run back to start, run to 2nd post, 5 burpees, run back to start, etc, through 5th post.
2 – Run to 1st post, 10 jump squats, back to start, same pattern but through 4th post.
3 – Lunge walk to 1st post, bear crawl to 3rd post, reverse lunge walk to 5th post. Jog back to start.
4 – Run to 2nd post, 10 mtn climbers and 10 seal jacks, run back to start, run to 4th post, 10 mtn climbers and 10 seal jacks, run back to start.
5 – Run to 5th post, 50 SSHs, 50 LBCs, run back to start.

Move over to benches. Time was running short so a round of 8s. 7 step-ups, 1 squat, 6 step-ups, 2 squats, etc.

Time’s almost up so mosey back to COT to finish with some boxcutters. Time’s up, recover. Small group today but it was good to hang out with some guys I don’t normally see.
-Mainframe

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F3 AMRAP 4 AUTISM – 2nd Edition

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F3 AMRAP 4 AUTISM

B.L.U.F.

Saturday April 22nd there will be a #BEATDOWN of epic proportions (AMRAP style) at Alcatraz.  This #SNOTWOGGLER is being delivered to support families with autism (like mine) get the resources they need.  The average cost for ABA therapy is $60,000 per year and can be much higher depending on the severity and need.  Autism Strong Foundation is a local non-profit that is “Founded on faith and led by inclusion, our mission is to provide the strongest support, community and hope for those touched by autism. All funds raised by Autism Strong are mindfully donated to our community in the way that will make the greatest impact; connecting families and children to the resources they desperately need.” Give HERE if you feel so lead.  Also shirts are live on Mudgear HERE (First order ends March 27 for delivery by event day – second order will launch soon after this one closes)

THE WHY:

“For I know the plans I have for you, declares the Lord…” Jeremiah 29:11

My son Noah was diagnosed with Autism Spectrum Disorder in June of 2021.  The verse from Jeremiah is a truth that my M and I have hung on to ever since that day.  Admittedly there have been many days where we have doubted, more than I’d like to admit, as we’ve worked to learn and navigate this new world we were thrusted in to.  One of the most impactful things we have been able to do for Noah is getting him ABA therapy.  Through this focused therapy model we have seen Noah grow in so many areas.  Today we still receive about 20 hours per week of ABA but since we started Noah has become more expressive of his needs/wants, increased in his social skills, increased in his daily living skills and we can clearly see his confidence has grown.  We want all people affected with autism to have this same opportunity.

Through our journey we have found an amazing community and organization with a local nonprofit called Autism Strong Foundation.  The foundation was started to help families that cannot afford to help their children get the care they need for autism.  My M and I know firsthand, after battling with insurance for coverage, how difficult it can be to carry this burden on top of everything else.  We know many families are losing that fight or just cannot afford to help their children with the extremely high cost of therapy.  Some families must make a choice between paying the power bill or therapy for their special needs child, could you imagine that decision?

THE WHAT

  • F3 AMRAP 4 AUTISM is taking over Alcatraz on Saturday April 22.
  • 0630 launch with brief warmup and explanation of the day’s event
  • 0640 Event Start. AMRAP below workout for 44 minutes with coupon.  Partners recommended!
    • 54 man makers with coupon
    • 54 yard with coupon overhead
    • 54 thrusters
    • 54 bent over rows
    • Run 1 lap around the park with coupon
  • 0724 Clock Stops
  • 0730 COT & Winners Announced
  • 0745 Coffeteria

Other Details

  • Workout is open to ALL MEN – regardless of if you donate. #CorePrinciple and all…
  • We will be gathering as many coupons as we can. If you have a sandbag, kettlebell or cinderblock please bring it.  Recommend no more than 50 lbs.
  • AMRAP 4 AUTISM is an annual event started by Autism Strong Foundation in 2013. This year’s event will be in August and held in Charlotte.  YHC will share registration details as they come available.

How you can help

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Webb-O-Rama

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WARMUP:
SSH x13 while we wait for Twister
Mosey to small Springs parking lot right off 160
SSH x20
IW x10
Windmills x10
Flutters x10
Mountain Climbers x10
Mosey to Millstone Park

THE THANG: Webb-O-Rama
4 cones set up along path heading from Millstone Park toward Main Street. 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 down to Main Street then around to first station

Instead of doing all 10 reps at once, we broke it up into 3 rounds.
Round 1: 1-4
Round 2: 5-7
Round 3: 8 and 9 for cone 1, then just 8 for cones 2-4 since we ran out of time.

Total mileage clocked in at 2.7 miles.

Lots of mumble chatter about runaway Q-drenaline, prime number counting, Knee tar N’Diayes speed, Weinke timing, and murder.

Thanks Kermit for the opportunity to lead!

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