Warm up:
15 SSH
10 Windmills
15 Hillbilly walkers
On your six
10 Freddy mercuries
10 crab cakes
10 Marakin night clubs
Rock work: (grab rocks and mosey to field or parking lot)
With each rep run halfway or full across the field
10 squats
10 squats, curls
10 squats, curls, overhead press
10 squats, curls, overhead press, tricep extension
Then take one exercise away each rep
Triple Check:
One person does wall sit
One person does fludders, lbc, merkins, squats
One person does suicides and back to cones
Rotate
Fort Mill care center needs volunteers for weekends of Fourth of July.
F3 Dads camp
9 men did the hard thing this morning at Colosseum. Conditions were alright, alright, alright as we welcomed our newest FNG (Excite Bike) with a workout designed to smoke even the fittest of men. Here’s what we did:
Pattern was 10 at the first stop, 15 at the second, 20 at the third, and 25 at the fourth
Exercises were:
Merkins
Calf Raises
Squats
Overhead Claps
Grab a chair for the Mr. McConaughey Workout (11s with Incline Merkins (IC) and Dips).
From the book “Greenlights” by Matthew McConaughey, pages 43-44: As a kid, my favorite TV show was The Incredible Hulk starring Lou Ferrigno. I marveled at his muscles and would pose in front of the TV with my shirt off, arms bent, fists high, doing my best bulging body-builder biceps impersonation. One night Dad saw me. “What are you doin, son?” he asked. “One day I’m gonna have muscles like that, Dad,” I said, motioning to the TV screen. “Big baseball-size biceps!” Dad chuckled, then took off his shirt, matched my pose in front of the tube, and said, “Yeah, big biceps make the girls scream and they sure look good, but that ol’ boy on the TV, he’s so muscle-bound he can’t even reach around to wipe his own ass…the biceps? They’re just for show.” He then slowly lowered both his arms in front of him, straightened them out with his fists to the floor, then he twisted his arms to the inside, and flexed a pair of massive triceps muscles. “Now the tri-cep, son,” he said, this time pointing his nose back and forth toward the bulging muscles on the back of his upper arms, “that’s the work muscle, that’s the muscle that puts food on the table and the roof over your head. The tri-ceps? They’re for dough.” My dad would take the stockroom over the showroom any day.
Mosey to the track
Run a lap and 10 Burpees (x4)
Mosey to Covered Walkway
Peoples Chair
10 Head, Knees, Toes (IC)
BTTW on a long 10-Count
10 Australian Mountain Climbers (IC)
Mosey to COT
NMM
The Mr. McConaughey story resonated with me. How much emphasis do we men put on the “show” muscles? You know, the new car, the house, the vacation…the good stuff we put on social media. How much time do we spend trying to impress others with the highlights we put online? Shouldn’t we instead focus on the “dough” muscles? You know, providing love, comfort, and support for our wife and children. At the end of the day, what really matters is those moments with the ones we love. My kids don’t care what I drive. They just want me to play with them. My wife doesn’t require a Caribbean vacation. She just wants me to listen and be plugged in to my family, and not my phone.
Maybe we are focusing on the wrong muscles. Maybe we should be working our “try”ceps a little more. Maybe Mr. McConaughey was onto something.
WARMUP: PAX were disclaimed. That is all.
THE THANG: 3.5 Mile route with 10 burpees every 1/4 mile. X marked the burpee spots. Speedy PAX got 4 miles and change. Us mere mortals did not.
MARY: 4 minutes of stretching with Stang
ANNOUNCEMENTS: Were announced
COT: Prayers and praises were offered
YHC is grateful for a tremendous group of HIM to help in acceleration and staying on the right path. The cooler temps and lower humidity was a blessing to start the week. Thanks to Badlands for the Q spot. It is always a privilege to lead.
Warmup:
SSH x19
Windmill x6
Burpee In cadence x10
Swings x89 (89 years from 1776 to 1865)
Move to far parking lot
13th amendment (abolishing slavery)
1 manmaker
3 squat thrusters
13 rounds
14th amendment (birth-right citizenship, equal protection under the law, insurrectionists can’t hold office)
1 manmaker
4 snatches (2R, 2L)
14 rounds
15th amendment (right to vote guaranteed without regard to race)
1 manmaker
5 cleans
Only had time for 2 rounds
At COT
6 burpee snatches
19 merkins
The workout setup worked pretty well for some mumblechatter and discussion. Good to recognize the emancipation day when liberty and justice for ALL was made the law of the land.
WHEN: Wed mornings
TIME: 0615 – 0700
WHERE: Carolina Ale House patio in Kingsley
LAUNCH: Wed, June 22nd
Weekday parking lot 2nd F is running hot the past few weeks with a break in school morning duties. It’s great to see the Glue flowing among the pax, right Crab Cakes?!
So let’s formalize it (sort of) with a weekly summertime mid-week morning outlet for that 2nd F boost you need to get you through the week.
Whether you just crushed a run at Clydesdales, got smoked at Ring of Fire, got walloped at Pantheon or need a jump start after that smartsack, head over to Kingsley with your favorite home brew or Starbucks/Panera cup a joe and sharpen yourself and your brothers — informally 2nd F style. You’ll be 1% better for it!
6 years ago, I Q’ed The Yard the morning after an Iron Maiden show. I pulled that Weinke out, then forgot it at home. Still can close …
WARMUP: mosey to the lot near the football field for some dynamic warm up back and forth across, shuffle, karaoke, butt kickers, toy soldier, soccer knees. Ending in a bear crawl that all executed completely. A couple stops at the side during, calf raises, merkins, BB sit ups, other stuff. 15 minutes worth.
Mosey to the bus loop. Half ran while half did LBCs, and flip flop. Same with squats and plank-o-rama
THE THANG: Mosey to the entrance with the hill, an exercise at the top related to an Iron Maiden song, then run the hill (Run to the Hills) after each exercise
Two Minutes to Midnight: 11 merkins, 58 OH Claps
Aces High: 11 … flying squirrels (I also recommended that everyone give a listen, my fav IM song … we’ll done Assassin)
22 Arcacia Avenue: 22 shoulder taps
Deja Vu: repeat 22 shoulder taps
Bruce Dickinson’s age: 6 of something, 3 of another
The Ides of March: 3 burpees, 15 merkins
There may have been another
MARY: no, Mary was not present
ANNOUNCEMENTS: sign up for lawn mowing, do your backblasts, eat your Wheaties
This WOD was inspired by my friend and mentor Brendan “Joe” McGarry…he was a legend in the NYC Transit Police and US Marine Corps . Joe served 6 years in the Marines and 13 months in combat during Vietnam. He joined the transit police in 1972 and served 33 years. He was forced to retire on the heart bill in 2005 due to a heart attack he had driving home from the range after shooting 100. Joe was such the badass that he drove himself to the hospital while having a heart attack. Joe worked on the pile after 9/11 and passed after a long battle with cancer. Joe was a delegate for the command and would always be available for men. He also was a foster parent to over 100 kids over a 28 year period. Most of the children had physical and mental disabilities. He was also the drummer in the NYC transit pipe band. Joe will be missed .
The McGarry : Joe’s shield was #4382 33 years of service
We had 5 with rucks and sandbags
WARMUP: SSH , WINDMILLS, IMPERIAL WALKERS
WOD:
4 RUCK PUSHUPS
3 PULLUPS
8 RUCK SQUATS
2 PULLUPS
REPEATED 13 ROUNDS
We headed to the field and did 3 rounds of 33 walking lunges with a ruck and sandbag….we partnered up to help each other carry the burden something Joe did for alot of cops..he helped carry our burdens. In the end zones we did 13 ruck push-ups
WARMUP: Grunts and groans and turn your gear on
THE THANG: The third Monday means Wally World. FunHouse taking a young FNG down the road and back. Mainframe and Hoff got their miles in as well. YHC still walking on a road to recovery. DaVinci and Crabcakes were busy lugging those rucksacks.
MARY: Turn off your gear
ANNOUNCEMENTS: Read the newsletter
COT: Prayers for Mainframe’s 2.0s with camp adventures and work concerns. Praise for Funhouse’s 2.0 coming back from a successful trip to Clemson soccer camp, also her first overnight camp experience! Funhouse came out with a buddy’s 2.0 who loves to mountain bike. And for years in The Fort we’ve heard a certain handle bantered about but never placed. Well that all changed today as Liam Gouda is now officially Skid-mark! And he thinks it’s awesome! AYE!
WARMUP: SSH, windmills, imperial walker, m nightclubs, merkins, plank, cobra, down dog, plank, Peter Parker, Parker Peter. Mosey to Runde field.
THE THANG: Eight stations with six yard gaps between each station. Round one all eight stations, round two complete first 7 stations. Each round skip the last station from previous round. Travel between each station first round lunge walk, second round, bear crawl, third round broad jump, fourth round lunge walk, fifth round bear crawl. We completed five rounds.
Hand off to cake Boss
Mosey to the bottom of the big hill. Organize into three groups of three. Lesson from Top Gun & Maverick, don’t leave your wing man. Four cones in a 1/3 mile block. First round 20 sumo squats per cone (80 sumo squats in first round).
Second round discuss with your wing men something you learned from your father. Each cone was 10 leg Lifts.
Third round we voted for burpees or donkey kicks. The rep count wasn’t provided but we agreed on donkey kicks. Rep count was 10. Discuss w your wing men proudest moments with your father. YHC was college graduation, marriage and pregnancy.
Single file line organized from slowest to fastest man at the base of the steep hill. Game of catch me if you can. First runner gets a three tree head start and needs to top the hill before second runner. I thought the gap was too wide but almost got caught by the fastest man Fishsticks.
MARY: none
ANNOUNCEMENTS: Review the newsletter for more info. Sign up and do some yard work at the Fort Mill care center. Get involved in the Bethel Mens Shelter dinner. F3 dads is today. Coffeteria at Tega Cay Deli today. YHC needs four men to push a truck out of my backyard this morning. Thanks Mainframe, Change order, Skipper and Cake Boss for your help.
COT: happy Father’s Day. prayers for our fathers and those whom have lost fathers. Love your children unconditionally.
WARMUP:
– brief mosey, some SSH, IW and WM
THE THANG:
– Dora: 100 pushup / 200 squats / 300 MonkeyHumpers (crowd pleaser) while partner runs around playground
– Jack Webb: Push-up and overhead claps, starting with 1-4 finish with 10-40
– 4-corners with mosey in-between
– corner 1: cindy’s: 10x overhead press + 10x swing
– corner 2: 60# sandbag squats + throw + low slow regular squats
– corner 3: 10x diamond merkin + 10x donkey kicks
– corner 4: 5x burpee + bearcrawl up the hill + 1 min horse riders hold (crowd pleaser as well)
MARY:
– finish up with a good 10 min of core workout of various styles
ANNOUNCEMENTS:
– read your newsletter
COT: