3 > 1

Leave a comment

WARMUP:
SSH
Low slow squats
Merkins

THE THANG:

2 hill repeats on big hill

4 corners:
Kettlebell is conveniently stashed at corner #2

crowdsource mode of transport on short edges. If you have the bell, you are exempt from mode of transport.

Pax will plank up for the 6 before departing for next corner.

Start with 10 reps each, then increase by 5 per round

corner 1:
merkins
shoulder taps
CDDs
hello dolly

corner 2:
diamond merkins
bomb jacks
Peter parkers
Big boys

corner 3:
wide merkins
Grave diggers
Freddie Mercuries
jumping lunges

corner 4:
Burpees!

made it 3 full rounds before COT

MARY:
Passed the bell between the 3 PAX. Do a squat when you get it
Flutters in cadence
30 sec body destroyers

ANNOUNCEMENTS:
Bourbon tasting and trash pickup saturday

COT:
mental health

TClap |
0

The Misogi

Leave a comment
  • QIC: Dark Helmet, Funhouse
  • When: 06/04/2022
  • Posted In: Pre-Blast

If you’ve never heard of it, I’ll try and lay it out for you… Misogi.
There are 4 rules to Misogi:
1. Don’t Die.
2. Make it REALLY hard. (#TWSS) Like a 50% chance of failure.
3. Make it weird. Don’t do the regular stuff. You’re better than boring.
4. Don’t advertise Misogi. No bragging after the fact. This is the ultimate You v. You.

I am proposing that once a month we participate in this CSAUP-esque event together. I will act as the “SiteQ”. Locations and times may vary. I will let everyone know what the challenge is, where it is, etc., and you can decide if you want to participate or simply come and observe/cheer us on.

The example that Michael Easter gave in his book “The Comfort Crisis” was this one: https://www.businessinsider.com/kyle-korver-misogi-challenge-2014-7

We aren’t doing that. But it will be terrible and it WILL push you beyond your limits. Look, we will get no better simply “coasting” (a myth) or by doing the same things all the time. We must step out and push ourselves to the edge in order to become what we are intended to become.

Join me…

Got questions? Hit me up. The announcement of the first Misogi is coming this week… keep your eyes open.

TClap |
1

Break Time at Golden Corral

Leave a comment

We started the beautiful morning with a nice mosey around the dumpsters.  Thankfully, the one in the back had the aroma we were looking for.  Oh, the memories.

Circle Up:

10 Merkins, 20 Windmills,  15 CDD, 12 Cherry Perkins, 10 Mountain Climbers, 10 Parker Peters and 10 Peter Parkers.

Mosey to the front for some circle of Abs.

Low and behold her come the Ruckers and they needed some men to help them carry their coupons.  We joined them and did some Ruck Pushups, Coupon carries with shoulder press and squats and some Burpees.  We then carried the coupons to Napa where we parted ways.

We had an AMLAPs with 10 burpees, 20 CDD, 30 Squats, 40 LBC/Hello Dolly, 30 lunges, 20 Merkins and 10 Bomb Jacks then a lap.

Once finished we mosey to COT and ended with some boats and canoes, Cha Cha Planks, Windshield Wipers and X-O’s.

Good time was had by all.

Keep the Change Orders in your prayers.

TClap |
0

Accountability with Light Poles

Leave a comment

WARMUP: SSH, Windmills, Morrocon NC, Merkin, Hillbilly Walkers, Big Arm Circles, Calf Raises, and Cherry Pickers
THE THANG: Started in front of Hobos and then at every light pole along Main Street, Round 1 consisted of (5) Burpees and (10) Big Boy Sit Ups and ran back to Hobos, then Round 2 consisted of (20) Shoulder Taps and (20). In between the Rounds we talked about Q2.5 Accountability.
MARY: Flutters until it was 6 AM
ANNOUNCEMENTS: Scheduled Trash up and Bourbon Tasting on 5/21
COT: Praise for Cohiba’s acceleration. Prayers for teachers ending the school year and Repeat’s friend recovering from an accident.

TClap |
2

Crashing the buffet

Leave a comment

WARMUP: 0500-0505
Q school followed by 3 side straddle hops to practice calling cadence. We got places to be.

THE THANG:

Coupons: sandbags and 60lb kettlebell. One guy without a coupon

0505-0525
Ruck to Golden Corral, trading coupons as needed
Moderate complaining about the kettlebell

0525-0540
Crash the party at Golden Corral
Line up all the gear
All PAX do 10 merkins, sprint to other side, 5 burpees, then choose your weapon. Faster guys got first pick. There aren’t enough coupons for everyone.
The recommendation before starting was to not be without a coupon.

The converged PAX were now separated into 3 groups:
Ruckers – those who picked up a ruck
Couponers – Slicks who picked up a sandbag or kettlebell
Slicks – Those who were not able to get a coupon

DORA – Couponers are the timers, everyone else does reps until they return.

Round 1:
Ruckers do merkins
Couponers carry coupons to other end of parking lot then do 20 squats with coupon.
Slicks do burpees

Round 2:
Ruckers do squats
Couponers carry coupons and do 20 overhead presses
Slicks do burpees

Slicks were taken off the hook and allowed to choose someone to trade with.

repeat round 1, then we had to get back to COT. Departed at 0540.

0540 – 0601
A brisk ruck back where there was even more complaining about the 60lb kettlebell, and arrived at COT at 0601. No extra charge for the extra minute

MARY: no time

ANNOUNCEMENTS: trash pickup saturday, bourbon tasting saturday

COT: A reminder from Slapshot about safety and being sure someone has a phone – especially when traveling off campus, and especially now that the weather is warming up.

TClap |
2

Officer Aaron Smith Remembrance WOD

Leave a comment

YHC got there 10 minutes prior to the workout and ran all over the parking lot trying desperately to get the exercises written down with the nubs of sidewalk chalk at my disposal.  Finish with about 10 seconds to spare.  Quick disclaimer (more on that later) to the PAX I am all too familiar with and we got into it.

We gathered around and I educated the PAX on our purpose for the next hour.

Officer Aaron Smith’s life of public service began at the age of 16, when he joined the Mineral Wells Volunteer Fire Department (MWVFD) as a junior firefighter.  He began serving the MWVFD “in full capacity” at the age of 18, and also went on to work as an emergency medical technician (EMT) for Roane County Emergency Medical Services, the St. Joseph Ambulance Service, Jackson County Emergency Medical Services, Camden Clark Memorial Hospital, and Med Trust of Myrtle Beach.

Officer Smith later became a South Carolina State trooper before joining the Horry County Police Department as a police officer.

His cousin Caroline Arthur wrote “Anyone who knew Aaron knew his passion for front line service. His many hours of service, lives touched, and lives saved will not go unnoticed.”

Officer Smith died on September 5, 2021 and was laid to rest September 12, 2021.

Officer Smith left behind his wife, Chelsy, as well as his parents, two sisters, and his brother.

Warm-up

  • SSH x25
  • Windmill x10
  • Run 1 lap for WOD orientation

I gave an overview of how the workout would work and we got into it.  After completing two of the exercises another truck pulled in.  A fit guy got out and said “I thought this started at 5:15.”  I replied “Not this one.  Just fall in with us.”  I didn’t know him, but he was clearly not a stranger to working out.  So I assumed he was already F3.  WRONG!  We were all so heads down in the work, that we didn’t realize we had an FNG until COT.  Horrible on our part!!!

The WOD

  1. 1.Start on the far side of the parking lot and complete the first exercise.
  2. 2.Run to the next island and complete that exercise.  Run back to the start and complete the first exercise.
  3. 3.Run back to the second island complete that exercise.  Continue to the next marked exercise and complete.  Run back stopping at each island to complete the exercise.
  4. 4.Continue until you complete all stations on the 5 rep lane.
  5. 5.Run one lap around the parking lot (0.40 miles).  This is done after each lane is completed.
  6. 6.Graduate to the next lane (10 reps) and do the same thing done on the 5 rep lane.
  7. 7.After completing the 10 rep lane and running a lap, grab a block to use for all stops on the 15 and 20 rep lanes.

Lane 1 (5 Reps per exercise) & Lane 2 (10 Reps per exercise)

  • Island 1 = HR Merkins
  • Island 2 = LBC
  • Island 3 = Bear Crawl
  • Island 4 = 4ct Plank Jack
  • Island 5 = 8ct Body Builder

Lane 3 (15 Reps per exercise)

  • Bent over Rows
  • Curls
  • OH Press
  • Squat Thrusters

Lane 4 (20 Reps per exercise)

  • Bent over Rows
  • Tricep Extension
  • OH Press

The counts:

  • Total distance = 3.15 miles
  • HR Merkins = 45
  • LBC = 60
  • 4ct Plank Jack = 30
  • 8ct Bodybuilder = 15
  • BO Rows = 105
  • Curls = 60
  • Tricep Ext. = 80
  • OH Press = 70
  • Squat Thrusters = 15

Our FNG held in strong with the front of the group.  His Wisconsin roots earned him the name Cheesehead.

It was great to grind through a difficult workout with such a strong group.

 

TClap |
2

Stay Focused – Q-school edition

Leave a comment

11 Pax this morning with more seasoned vets and less newer members than expected. A good thing for me as a newer F3 PAX, I knew I could delegate some of the portions of the Q school lessons for the day!

Fishstix brought two left shoes so decided he would just do this workout without any shoes…. I think we finally found a way to slow this HIM down!

WARMUP: Slapshot started us off with a brief intro for Q school, emphasizing how the workout Q is essential to the F3 mission. The importance of the disclaimer was discussed reminding PAX that an FNG likely doesn’t know what an FNG is, so good idea to ask if there are any new guys instead.

Slapshot finished his portion of the Q with an impeccable example of how to take control of the workout and lead the PAX by altering and dictating pace of SSH cadence calling.

YHC took over and led the PAX down to Dave Gibson to the IvyBrook Academy parking lot. There we planked and performed some shoulder taps while discussing warmups (or lack thereof at most running AOs)

Continued on down Dave Gibson to the entrance of the schools where we performed SSH and then Al Gored while discussing some important components of successful workout designs – Overpreparing, Writing down Weinke, Having quick hitters in your back pocket in case finish early (tabata, EMOM, etc)

THE THANG: Mickey Mouse Burpee Sandwiches

station 1 (near end of school drive): Wide-arm Merkins
station 2 (far end of school drive): Diamond Merkins
Mid-point: Burpees (always 5)

Progressive circuit – start with 3 reps of merkins on each end with 5 burpees in the middle. next round 6 merkins each side with 5 burpees in middle. continue adding 3 merkins to each side.

We SSH for the 6 at station 1 after each round and discussed various components of successful workout designs (pearls on a string, 3S2T, time-boxing, etc)

Made through 4 rounds and headed back to Earthfare lot.

With about 4 minutes to spare we did a little running around the parking lot with 5k pace on the shorter parking lot sides and jog pace on the longer sides.

Finished at 0600

COT: Announcements – Bourbon Tasting fundraiser Saturday – see Cyclops posts on Slack

……..oh yeah, if you haven’t heard….. I may have forgot the shovel flag this morning after the workout. This should be fun….

TClap |
2

Danger Zone, B.O.M.B.S, ABC’s

Leave a comment

WARMUP:
10 – Side Straddle Hops
10 – Windmill
10 – Moroccan Night Club
10 – Cherry Pickers
10 – Merkins

While moseying to The Circle Fountain…

Danger Zone
PAX runs while Danger Zone by Kenny Loggins plays in the background. Every time the words “Danger Zone” are heard PAX does single squat then resumes running. End result is 3 and a half minutes of run with sporadic squats.

THE THANG:
B.O.M.B.S.
Similar to Dora 1-2-3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs to the other end of the end of the sidewalk and back. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.

Short message about pushing through the trials in your life. It’s only making you stronger to get through those tough times.

“Your life will be enlarged in proportion to the amount of iron you have endured, for it is in the shadows of your life that you will find the actual fulfillment of your dreams of glory. So do not complain about the shadows of darkness —in reality, they are better than your dreams could ever be. Do not say that the darkness of the prison has shackled you, for your shackles are wings —wings of flight into the heart and soul of humanity. And the gate of your prison is the gate into the heart of the universe. God has enlarged you through the suffering of sorrow’s chain.”
~GEORGE MATHESON

Mosey back to Parking lot

3 minute EMOM
10 Burpees
20 Merkins
30 Squats

MARY:
Alphabet (or ABCs)
On your 6 – feet elevated like 6-inch hold – spell out the alphabet with your feet. All capital letters preferred.
ANNOUNCEMENTS:
Royale last Q at The Abyss – 5/18/22
DaVinci Art Raffle
New AO – The Yard starts tomorrow, Grassy Knoll on Q
COT:
Anxiety and Prayers for Families

TClap |
0