Category: kitchen sink

Loaded Failures up

Leave a comment

WARMUP: Yea. A light mosey a few movements, like throwing the bags.

THE THANG:
Kitchen Sink:
10 Cleans
10 Back Squats
10 Manmakers
10 Rows
Move with the bag, do it again.

10 Lateral Lunges
10 Squat Thrusters
10 Burpee hop over bag
10 Plank Pull Through
Move with the bag, do it again.

10 Single Leg Deadlifts
10 Reverse Lunges

Burnout till 0600:
Jack Webb w/ Squats (1) and Lunge Walk (4)
Got to 4 & 16

ANNOUNCEMENTS:
Convergence 3/14 at the Hive
Jaeger 3/15 at Model A Brewing

NMM:
Asked each guy to share a bit about their failures. So, many of them shared a regret…something they viewed as a failure that like mising an opportunity. Some shared some pretty epic failures and how they’ve changed because of that.

We don’t necessarily have to regret something for it to be a failure. Personally, I want to try to fail better and often. I wanna dream big, and go big. If it blows up right in my face, hopefully I can learn something for my next big attempt. Shady once told me to fail forward. I like that.

We can’t be afraid to take chances. How are you putting yourself at risk for failure? Is that a good thing? Is it a bad thing? Is it neither but thinking makes it so? (That’s a reference to Hamlet….look it up.) How can we strive to attempt things in ways that leads to good things even when we fail?

This is the kinda stuff I think about. Sometimes a lot. Often in a circular fashion. You’re welcome…or not.

The workout was hard, in the rain, and we went in a giant circle, twice.

TClap |
0

Simple, but not easy

Leave a comment

14 at the Sink this morning survived a surprisingly difficult beatdown. Conditions were not terrible for February (40s with a breeze). Here’s what we did.

Warm Up
– 10 Low Slow Squats (IC)
– 10 Merkins (IC)
– 10 Mountain Climbers (IC)
Mosey to Gold Hill Rd.
– 5 Manmakers
– 10 Overhead Press
– 15 Curls
– 15 Squats
Mosey to Hubert Graham
– 5 Manmakers
– 10 Overhead Press
– 15 Curls
– 15 Squats
Mosey to Waterloo
– 5 Manmakers
– 10 Overhead Press
– 15 Curls
– 15 Squats
Mosey to Revere Cove
– 5 Manmakers
– 10 Overhead Press
– 10 Curls
– 15 Squats
Mosey to the Traffic Circle
– 5 Manmakers
– 10 Overhead Press
– 10 Curls
– 15 Squats
Mosey to Waterloo
– 5 Manmakers
– 10 Overhead Press
– 10 Curls
– 15 Squats
Shuffle back to COT
2.1 miles, 30 Manmakers, 10 Overhead Press, 75 Curls, 90 Squats

NMM
This workout was simple, but not easy. I’m not sure what made it difficult – it was only four exercises done six times over a couple miles, but I think I’m going to feel it later. The beauty of its design was you had the opportunity to converse with the guy next to you between sets and see what is going on in his world. I heard laughs, grunts, celebrations, and struggles. Men shared their hearts but still put in the work. That’s what this is all about – asking the guy next to you how he’s doing. Listening to what he says and note what he doesn’t say. Men suck at asking for help. The signs are there if we know where to look. My encouragement for you is to reach up when you need help. But also, reach down when you have help to give. F3 has the opportunity to literally save lives if we will pour into Fellowship and Faith as much as we do Fitness. Strengthen yourself mentally and spiritually as much as you do physically. Do that and we will change the world: one household at a time.

Aye!
IJ

TClap |
0

Pushing & Pulling The Sink

Leave a comment

Disclaimer, Mission, Core Principles, Credo
WARMUP: A little jogging with warm-up exercises thrown in.
THE THANG: Partner up. This was easy due there only being 4 of us. The original plan was for a 2min timer but during the first round, I realized I was failing too soon so I dropped it to 1min for each exercise. After you and your partner completed 1min of each exercise, you each completed a 50yd Partner Push. Then, move to the next set of exercises.
Round 1: Upright Rows (High Pulls) & Overhead Press
50yd Partner Push (each)
Round 2: Bicep Curls & Tricep Extensions (skull crushers)
50yd Partner Push (each)
Round 3: Bent Over Rows & Bench Press
50yd Partner Push (each)
Round 4: Squats & Dead Lifts
50yd Partner Push (each)

Grab your sand bag and meet at the main drop-off lane.
100yd sand bag toss followed by a 100yd overhead sand bag toss. You’re throwing the sand bag behind you to end up back where we started.
Run 50yds & NUR 50yds
Laying down, 10 Leg Raises while holding the sand bag overhead
10 Big Boy Sit Ups with the sand bag on your chest
Bear Crawl 25yds then Crawl Bear back.
10 Thrusters on my count
10 Flutters w/ Press I/C
60sec over-the-shoulder sandbag toss

That was it…super easy!

MARY: Added throughout and also not in typical fashion.
ANNOUNCEMENTS: Newsletter
COT: Indeed

TClap |
0

The Safe Sink

Leave a comment

WARMUP: A little of this, a little of that…

THE THANG:
We took our rucks and sandbags and traveled to the top of gentle slope of the entrance to the school in the hopes of finding a less icy spot. We were disappointed. It was slick most everywhere. Kind of like the top of <@USBP08L1G>‘s (not present) head.

After letting men know that it was ok to feel their feelings, no matter how big they were (TWSS), we all cuddled for a few minutes and affirmed one another’s masculinity. We decided we were both good enough AND smart enough, and we think that people like us.

Then it was basically taking turns releasing our trauma and making space for each other. We even all took turns going to the crying room that Farmers had installed. It was very affirming.

From there we did 3 very thoughtful and mindful rounds of 7s with our rucks on and with our sandbags.

It was a round of manmakers and squats, one of curls and bag ups, and one of merkins and flutters with a press.

Peta reached a whole new level and had a real breakthrough in accessing his inner child.

MARY: We decided it best to just have men present for this session.

ANNOUNCEMENTS: The newsletter contains the latest, please avail yourself of this wonderful resource.

COT: The 5th Core Principle

TClap |
0

Carry the heavy stuff, makes carrying the small stuff easier | Kitchen Sink

Leave a comment

Buy-In: 10 Man-Makers, 20 weighted squats, 30 SSH + Mosey around parking lot

Lunge Walk the back of the school, ~200 yds:
– 20 merkins in cadence
– Lunge walk 20 paces with sandbag racked on back
– 10 low slow merkins IC
– Lunge walk 10 paces with sandbag above head
– 15 wide grip merkins IC
– Toy soldiers with sandbag front racked
– 10 diamond merkins IC
– 20 lunges w/bag back racked, 10 lunges with bag above head, 20 toy soldiers with bag front racked
– 15 CDD IC
– and so on, and so on

Pass every bag down the line while sitting shoulder to shoulder…pass them back

DORA #1: 100 merkins, 100 squats > Partner farmer carries both sandbags 80 yds.

DORA #2: 50 weighted dips, 50 shoulder presses with sandbag > Partner shuffles 80 yds with one sandbag back racked

TClap |
0

Toss and Carry

Leave a comment

WARMUP: 10 merkins. Lap around the lot to go through the workout.
THE THANG: A big lap around the soccer field with four stations. Each station had 30 reps of an exercise and then one partner would toss the bag while the other ran to the next station and back until the bag being tossed made it to the next station.
Station one : 30 plyo pushups, back carry and regular toss
Station two: 30 cleans, over shoulder toss and single shoulder carry
Station three: 30 gas pumpers, side toss and farmer carry
Station four: 30 press, thruster throw and front rack carry
MARY: yes
ANNOUNCEMENTS: newsletter
COT: yes

TClap |
0

Pillars of Pain

Leave a comment

Lots of rain this week, but it didn’t prevent the three men from tackling a sandbag workout. We set our bags down for warm-ups (SSHs, IWs, WMs). Big lap around the field and back to the front of the school.
Sandbag exercises in cadence: overhead press, curl, merkins, calf raise. Lunge walk to last pillar. Squats, LBCs, bend over row.
Big lap again with bag.
With 10 minutes remaining, we attempted the pillars of pain: 1 man maker at each pillar adding 1 at the next pillar. We fell short of the goal, but provided some good ideas for <@UN3JKG18C> Q next week.

TClap |
0

Blasting backs for peggers

Leave a comment

WARMUP: A brisk jog that left the Q too winded for the rest of the stretches and exercises to be called correctly. The pax held strong and performed them correctly anyways.
THE THANG: Four corners of pain consisting of rows, presses, flutters, bag tosses, man makers, American hammers, front squats, deadlifts, curls and something called Bradley Presses (Q sited some website called onlyfans for where he found the exercise).

We bear hugged and lunge walked our bags to and fro.

Some slight delays during the work due to lack of visibility and eye sight (mostly eye sight) to read the repertoire of exercises on a homemade index card.

MARY: she wasn’t there, it was too cold.
ANNOUNCEMENTS: none
COT: praise your higher power whoever/whatever that may be it just ain’t you.

TClap |
0

Ranger Merkens

Leave a comment

WARMUP: YOG with stretches mainly to the groin region
THE THANG: 4 corner Loops round the parking lot with curls, squats, curls, and dead lifts.
Dora – Ranger Merkens 75, Overhead Press 75, farmer carry to other side of parking lot
MARY: no
ANNOUNCEMENTS: thanksgiving convergence and Christmas Party
COT: what happens stays

TClap |
0