WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Disclaimer Shared
WARMUP:
10 Wind Mills
10 Moroccan night clubs
10 Imperial Walkers
10 Hillbilly Walkers
THE THANG:
Round
Run
Station
First Round
400m
10 reverse lunges each leg
2nd Round
400m
10 burpees
3rd Round
400m
20 merkins
4th Round
400m
25 squats
5th Round
400m
30 mountain climbers
6th Round
400m
20 dips
7th Round
400m
15 step-back lunges + 15 calf raises
8th Round
400m
45-sec plank
9th Round
400m
20 alternating Bonnie Blairs or 20 step-ups
10th Round
400m
30-sec burpee AMRAP
MARY:
Glute Bridges
V-Ups
ANNOUNCEMENTS:
Newsletter, La Grama, etc
COT:
Always stay in COT.
It was a moist, humid morning. The message covered a fairly simple topic, Life.
We delved into the topic of chance with the use of a coin flip. Winner named the activity and rep count. Things are at times (Most) out of our hands. We are but passengers on this life river as we flow along. We did a few rounds of this. Lots of curveballs were thrown out of the most unexpected PAX. Life doesn't go as we planned and usually we don't get what we expect out of someone.
Life is about Choices. The choice was to get across the park from the bathroom to the playground. The options were bear crawl or burpee broad jump. The catch, every time you changed your mind there was a 5 merkin penalty.
We then teamed up to chose who would go first. The only way your partner could move is if you did 1 merkin per step. The object, get 1 partner over the line and then BOTH were done. For reference there was about 70-90 steps to get across. Some teams did equal amounts and crossed together. Others, Mine and Dark Helmets, relied on 1 person to basically do all the work so the other could advance. Then we both chilled at the end waiting on the other, less able teams.
But wait, there's more….The next set of partner work was the same concept but the exercise was burpees. The catch, whoever crossed first on the original trek could NOT be the one to cross first this time. The lesson, sometimes finishing first isn't all it turned out to be. Sometimes the person out from will the next day need to carry someone else. Needless to say I did more burpees this morning than in my entire time at f3 combined.
We then had a lesson on encouragement but I'm tired of typing.
We also did the scrotum tunnel just so everyone could get a rash in the grass.
Lastly we concluded with an unfair amount of burpees selected for random PAX. some did 1, some 3, some 5…..guess what, LIFE isn't fair. Deal with that shit and move on.
At the end of it all the message is this, it is ALL life. the good, bad, fair, unfair, choices, encouragement, discouragement, chance, highs, lows. There is no BIG thing to discover. If your waiting for that your wasting your life. Appreciate it all. Find joy in a birds chirp, contentment in mashing that dam keyboard for 8 hours a day, reach to the heaven and give thanks for it all. The argument with the wife, the aggravation with the kids, the person who cut you off in traffic.
Your PERSPECTIVE will drive your life. Stop waiting
MILGA bitches
WARMUP: SSH, arm circles, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs, mosey
THE THANG:
Thang 1: 7’s
Merkins at the bottom of the hill into parking lot – NUR to top – jump squats at the top – run back down
Mosey across Ardrey to FMPD lot
Thang 2: 4 corners
Corner 1: Carolina dry docks
Corner 2: squats
Corner 3: plank jacks
Corner 4: mountain climbers
Rep count = 20
MOT = run
Completed 5 rounds
Mosey back to flag for Mary
MARY: flutters, box cutters, big boy sit-ups , big boy sit-ups , big boy sit-ups … and more big boy sit-ups 🙂
ANNOUNCEMENTS:
Regular Service opportunities in the fort:
#C0BAPRMGF8V – lawn service for fort mill care center. Contact @U050B5M1DGR or check 2F
Bethel men’s shelter: 1st Thursday of month. BOLO for signups or contact @U083QU67RF0
COT: yes
WARMUP: stretches before and some at top of Massey
THE THANG: 11’s on Massey burpees and jump squats. Run to smooth Baptist church parking lot. 4 corners. Reps of 25 merkens, big boys, dips , and squats. Run mode of transport. 3 rounds reduce count by 5. Run back to COT. DORA 200 flutters Nur up hill run down.
MARY: no
ANNOUNCEMENTS: newsletter
COT: what happens stays
WARMUP:
20 SSH IC
10 Windmills IC
10 Cherry Picker IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
THE THANG:
EMOM 25
MIN 1: 10 Burpees
MIN 2: 15 Squats
MIN 3: 10 Merkins
MIN 4: 20 Reverse Lunges
MIN 5: 20 BBS
Hyrox Partner Bodyweight:
Partner 1: Run The Loop
Partner 2: Do The Exercise, Count Reps
Partner 1: Repeats The Rep Count
Partner 2: Runs The Loop
Exercises:
Burpees
Squats
Merkins
Jumping Lunges
Shoulder Taps
BBS
MARY:
Abs go round
ANNOUNCEMENTS:
COT:
WARMUP: SSH, cherry pickers, side lunges and a little mosey
THE THANG: DORA but no rep count. The whole point was to compete with yourself and try to do atleast one more rep than the previous set before your partner got done running a lap around the parking lot.
3 sets merkins
3 sets squats
3 sets big boys
2 sets burpees
After that was done we mosey’d to the amphitheater and did wall sits while going down the line farmers carry with heavy cinder blocks. Ran back over to the flag for core work until the clock hit 6.
ANNOUNCEMENTS: July 4 workout convergence, bethel men’s shelter, read your news letter.
COT: payers for people dealing with loss, sickness, and surgeries.
WARMUP: light jog
THE THANG: take a tour around WEP and downtown while talking about life and our feelings.
MARY: talking while running requires a tight core. Walker would have been proud.
ANNOUNCEMENTS:
COT: prayers for the PAX going through tough times and for the many blessings we have in our life.
WARMUP: side straddle hops, cherry pickers, side lunges, temp merkins, runners stretch
THE THANG:
Mosey
3×10 – dips, Bulgarian squats, derkins, heels to heaven, and high plank
Mosey
Dora – 50 muscle ups, 100 jump squats, 2 rounds of high planks while partner runs yander
Mosey
Broad jumps with merkins and flutters mixed in
Inchworms with squats mixed in
Lunge walk back to COT, cut for time
MARY: American hammer
WARMUP: Jog over to short wall for some of the basic opening warmup exercises, including: SSH, Hillbillies, Imperials, Windmills and Step-ups
THE THANG: Over the years, I've gotten a little complacent when it comes to Qing a workout. Frankly, I've lost sight of the true honor and responsibility it represents and therefore, the leadership respect it should be treated with. As I perform both a self-assessment and others-assessment, I see I am not the only one. I'm guilty and, I'm not here to judge. I am here to say, come with me as we step into a new space where we treat this unique opportunity the way it should be treated. On a given morning, you have the opportunity to lead 1-10+ other men who woke up in the 4 o'clock hour to spend 45+mins with you and challenge themselves a little or hopefully, a lot, as they pursue acceleration. Why would I ever treat that opportunity with anything less than the respect it deserves? That would be a slap in the face to F3 Nation and to every man who shows up in that parking lot.
A member of my Shieldlock asked if one of us could sub in as Mammon was pulling him DR. Without regard to my calendar (any number of things on there would have said to not take the Q), I said yes, put me in coach. Mind you, I'm coming off just completing a modified MURPH consisting of core and leg exercises due to my shoulders not cooperating. As I sit at my kids' swim meet last night, I was thinking about my Q the following morning (today) and figured I had done this enough times, I'd be fine winging it. After all, just run around, do some squats, maybe a few hills and mary, then boom, 0600 and we're back at COT. That's all, right?
WRONG…I wasn't going to disrespect the PAX or F3 Nation that way. Knowing I couldn't call any exercises involving my shoulders, I got to come up with a plan, quickly. So I set the alarm 25mins earlier so that I could write down the Weinke because if I don't write down notes, it'll be garbage. There it is, a little discipline to ensure that my fellow PAX were treated with a proper workout and hopefully, they found it to be as much. So, after the warmup, here was the rest:
Run up Main St to the newish community parking lot
Side lunge from one end to to the other then side lunge it back
Modified Capt Thor: 1 BBSU : 4 Flutters I/C (We performed up to 5 BBSU & 20 Flutters I/C)
Run to the end of the horseshoe drive at First Presbyterian Church
PAX performs squats while 2 PAX at a time run up and around to the other end of the horseshoe. Complete this until all PAX make their way to the other end.
Now, in the same fashion, PAX performs calf raises while 2 PAX run back to the start.
Upon completion, PAX run to the oh-so-smooth parking lot of First Baptist (I know, another Church…crazy)
Lunge walk to the end of the parking lot and complete 25 LBC's at each light pole on the left side.
Upon completion, complete another round and a half of the modified Capt Thor.
Run it all the way back to COT.
I love you too much to wing it.
MARY: See above
ANNOUNCEMENTS: Yes
COT: 5th Core Principle