Category: kitchen sink

6 years of F3 at Kitchen Sink

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WARMUP: windmills, Moroccan night clubs, low slow squats, mosey, windmills
THE THANG:
Today marks my 6th year since I started F3, back to same AO and used the columns as we did on my first post.

Sandbag Front Toss to column, 1 squat, repeat until you reach last column, add 1 squat for every column, finish with 17 squats.

Sandbag Front Toss to column, 1 bend over row, repeat until you reach last column, add 1 BOR for every column, finish with 17 BOR.

Sandbag Lateral toss left to last column, back to starting point with sandbag lateral toss right.

Mosey to end of sidewalk and back.

MARY: 10 minutes of broga

ANNOUNCEMENTS: HIM retreat, dads camps

COT: 5th core principle

Thankful for all the PAX that one way or another have been there for about 2,190 days to support, encourage and bring the pain.

Tinsel out…

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Sandbag Fun

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Solo brought out an FNG so little longer than normal disclaimer. Mosey around outside loop. Stop at first corner for SSHs, Slow Squats, and Windmills. Mosey to next corner for Merkins, Peter Parkers, and Parker Peters. Mosey back to cars to pick up sandbags and move to school entrance.

Sandman WOD. 20 bent over rows, 10 thrusters, then front carry bag about 100M. Repeat this 6 times. Not sure why, but the front carries are the worst. After everyone completed we took a mosey on the inner loop to give our arms a rest.

Back to bags for Lucky 7s. 7 rounds of 7 cleans, 7 front squats, and 7 jump over burpees. Bubba Gump is allergic to burpees so I think he just did merkins as well as curls b/c he does what he wants. Everyone was pretty gassed after round 4 so we stopped and explained the 5 core principals to the FNG. Then pushed hard to complete one more round. Time was almost up so back to COT for a few ab exercises.

Welcome FNG Rutabaga (think Jamie Oliver). And big congrats to Flounder and his M for 44th wedding anniversary. It seemed appropriate for Flounder to take us out which he graciously did. Thanks Maximus for the opportunity!

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Pillars O’ Pain Accumulator

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WARMUP: Mosey big lap, then some stuff
THE THANG: Pillars O’ Pain Accumulator. Cones with exercises, then run a lap. Odd cones = Big lap. Even cones = Small lap. Accumulate. Cones:
1) 10 Burpees
2) 20 Squats
3) 15 Merkins
4) 15 Lunges each leg
5) 20 Carolina Dry docks
6) 15 Jump Squats
7) 15 Mike Tyson Merkins
8) 20 4-count Plank Jacks
9) 20 Burpees
MARY: No time
ANNOUNCEMENTS: Convergence this Saturday for Kenya. See Solo for opportunity coming to help at risk women in Rock Hill – Jumping Rope for hours it what it sounds like – Maximus and FishSticks excited to chant rymes and songs while jumping rope.
COT: Praise for men risking rejection and asking Kotters to come back out. Prayers to love our wives/M’s.

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A Little Bit of Everything

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WARMUP: “long mosey” not to be confused with “medium” or “short”. around parking lot to the top of driveway. Windmills, produce pickers, Moroccan Night Club, Peter Parker, Down/Up dogs, Seal Jacks
THE THANG: Mosey “Medium” to back of school. Merkin Ladder: start at one curb….bear crawl across….other curb. start with 1 merkin and work up to 10 merkins. | Freddy Mercury ladder. 20 Freddie….NUR….18 Freddie….NUR…..down to 10. | Jack Webs | Mosey to front of school. Lunge 2 columns and 5 Burpees…..repeat 5 times.
MARY: Windmills
ANNOUNCEMENTS: Murph
COT: Prayers or marriages, healing, teachers/students

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Sandbag Toss

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WARMUP: Stretch OYO
THE THANG: Shuffle with sandbag 1 mile out; toss the sandbag back to COT
MARY:
ANNOUNCEMENTS: Cannoli Run this weekend, Newsletter
COT: Continued prayer for Vuvu and his family, prayers for all our students and teachers and parents as the school year winds down, prayers for Eby family as they try to locate Kevin.

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“Good Ol’ Suck”

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Mosey through soccer field and around to side of school
COP
11 SSH IC
5 Windmills IC (Yeah!)
11 Merkins IC

WEINKE
Mosey to rear of school.
6 Rounds Chelsea to kick off –
5 Pull Ups, 10 Merkins, 15 Squats EMOM

Keep a perspective as you move through your life… stages of life come and go.

Mosey to front of soccer field
Pyramid Complex – 50 yd mosey in between rounds
5 Burpees
10 Big Boys
15 Merkins (Reminder – this one was zero fun)
20 Squats
25 CDD’s
A wild Olaf appeared and was tagged in by Dirty Harry at this point in the weinke.

Mosey back to bus loop.
Isometric Recovery
Low Slow Squats x 20
Hold 60 Seconds at end of last squat
Pulse 20 times

Mosey to COT
11xWWI Sit up
22xHeels to the Heavens

Prayers for Luka, Grassy Knoll, community in times of need
Praise for family, Divac’s 2.1 being born today

Announcements
Blood Drive tomorrow – hit up 3D for info

Punch List out.

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AKA at the Sink: Mobility-HIIT-Broga

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WARMUP: dynamic warm-up—-knee to chest; heel to butt, heel to hip, side lunge walk, lunge and overhead reach, inch worms
mobility warm up— seated internal/external hip rotations; back rolls to reach forwards; 1/2 kneel spinal rotations against wall
plank warm up— upward<>downward dog, peter parker x6, upward<>downward dog, parker peter x6, upward<>downward dog, plank jacks x6, upward<>downward dog, shoulder taps x6, upward<>downward dog, merkins x6, upward<>downward dog
THE THANG: recommended sandbag weight of 40-60lbs
thruster x30″, row x30″, Lunge x30″, curls x30″, manmakers x30″, big boys x30″, REST 90″ — REPEAT x4
Partner up: partner 1 sandbag overshoulder toss x30″, partner 2 SSH x30″— rinse and repeat x2
MARY: BROGA!upward<>downward dog, warriors 1, 2, & 3 and some other wonderful poses that we all need more of
ANNOUNCEMENTS: Read your newsletter.
COT: Marriages, Walker, Drop Thrill, Vuvu’s Son- Luka

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America Needs The Gas

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WARMUP:

COP – SSH, Windmills, Potato Pickers, Imperial Walkers
Short Loop with Butt Kickers, High Knees, Toy Soldiers

THE THANG:

Field – 4 Corners
– 10 LS Squats
– 10 Jump Squats
– 10 Monkey Humpers
– 10 Hillbilly Squats

Repeat but double reps

Mosey to Amphitheater
– Bear Crawl to First Level – 5 Merkins, run back down
– 2nd – 10
– 3rd – 15
– 4th – 20

Nur back up hill, a few Inchworms, then mosey behind school

– Down the stairs, Burpees till 6
– Flutters, Box Cutters, Freddy’s IC all x 15
– Up the Stairs, Bomb Jacks till 6
– Plank Jacks, Mountain Climbers, CDD IC all x 15
– Repeat but with 20 reps

Mosey to parking lot
– Shuttle runs for 2 min

ANNOUNCEMENTS: Newsletter has all you need

COT:
Prayers for Luka and Vuvu’s family
Prayers for marriage
All gave thanks

Honor to Serve

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No one left behind… alive

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WARMUP:
1 burpee
SSH
Ain’t got time to sit around and flail our arms around. Time to GO!

THE THANG:
With coupons: 2x10lb dumbbells, one 25lb dumbbell, one 20lb ruck
yog to The Hill.

Pain stations along the way
Legs: 20ea
Squats
Bomb jacks
Monkey humpers
Lunges

Shoulders 20ea
CDD
Overhead press with coupons
Merkins

Gut 20ea
Plank jacks
Grave diggers
Peter Parker’s
Big boys – facing up hill

Summit the hill without coupons – alternating between run and bear crawl.
Return to COT the way we came. Arrived at 6:01AM

MARY: no time
ANNOUNCEMENTS: 4/20 workout
COT: yes

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