Tag: Barkley

Return of the Mack -Bubba don’t slack so liberty did

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WARMUP:
SSH
Arm circles
Squats
SSH

THE THANG:
15 minute oyo 10 rep intervals
Bicep curl
Tricep extension
Upright row

Lawnmowers
Upright row
Arm extensions

Merkins on bell
LBC w bell
Flutters w bell

MARY:
Absent

ANNOUNCEMENTS:
Alcatraz convergence
Garbage pickup
Hive convergence
Jaeger

COT:
Health
Parents

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Around The Fort to Return The Pond to Its Roots

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WARMUP: Skip to the Thang.
THE THANG: In an effort to return Minnow Pond to its roots, we ran, stopped for exercises, ran, stopped for exercises, repeat. I will write the stop then the qty & category of exercises.
Fort Mill Pharmacy-3 Core Exercises
Jackson St/Sidney Johnson-3 Upper
Harris St-3 Lower

First Flat up the Harris St hill-2 Core
Massey St-2 Upper
Bottom of Massey-2 Lower

Up Main St to Leroy St-1 Core
Leroy/Summersby-1 Upper
Back to Leroy-1 Lower

Back to COT for a few more core exercises

All got 3.5+mi. 1 got 4mi.

MARY: See above
ANNOUNCEMENTS: Yes
COT: 5th Core Principle

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Sprints, light poles and burpees

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WARMUP: mosey to the far parking lot at the end of the school.

Exercises in cadence included:
SSH
Merkins
Low slow squats
People’s chair with Moroccan night clubs
Hillbilly walkers
Imperial walkers
Windmills
Produce pickers
Peter Parker’s

THE THANG: mosey to the the hill
An exercise was called in cadence at every light pole – at varying numbers of reps – YHC called sprint and pax sprinted to the next light pole. This took place to the top of the hill and then back down – a total of 20 light poles were “visited”. PAX took turns calling exercises on the way down. Leadership is best when shared.

Mosey back to basketball courts with a combo of lunge walks and bear crawls across.

MARY: no time
ANNOUNCEMENTS: you bet – read your newsletter
COT: remains the 5th core principle. Be thankful for all we’ve been given.

Thanks for the call, Barkley. :eye:

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Look at that Hill

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Ran around lots of string of pearls.

Tried to climb every hill possible in a reverse bear crawl

Worked a good deal on side lunges, and moving around with ease, finished with a Jack Webb that the brothers tried to skip, but joined us eventually

Always an honor to lead a group of men I respect so much.

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Little push, little pull

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WARMUP: Light rain was in the forecast and it was cold…so going to chalk those factors to the low numbers but Barkley and Farmers were not deterred. We did a quick lap by the elementary school along with the following warmup: SSH, windmills, low slow squats, cherry pickers, merkins, sprinter stretches, lower back stretch, and finally some hamstring and more lower back stretches.
THE THANG: Before we jumped in, these boys needed some old school Jack Webb because who doesn’t love JW! I know Jiffy does, miss that guy! 1 pushups, 4 overhead claps, 2 pushups 8 claps…up to 10 and 40. These guys loved it. We did this over by the small parking lot at the top of the school hill.

At the top of this hill, then down at the valley/bottom, then at the KW parking lot entrance we did:
– 10 diamonds at the top
– 10 jumping squats at the bottom
– 10 4-count flutters at KW
– Rinse and repeat starting with 10 diamonds at KW and so on.
We did this for 3 full sets and managed to eat up a good amount of time.
MARY: Airborne special
ANNOUNCEMENTS: newsletter
COT: prayers for our family, jobs, each other…and lots of things we can’t control.

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1% better at Slow Burn

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YHC was honored to be given the Q stick at Slow Burn and challenged the Pax to get 1% better this AM. You see, status quo is comfortable and safe because it is known. Showing up to an AO offers disruption because you do not know what you will encounter from the Q. As a Fort Redwood I dont have tons of new ideas but I do challenge those in attendance to get better as I am confident that this momentum will carry you through the day as it has for me over the years.

WARMUP:
Mosey to Persis parking lot and circle up
Windmills x 10
SSH x 20
Mtn x 20
MNC x 10
IW x 10
Lets go!
THE THANG:
Mosey to Lowes with (3) stations. At each station, we completed max number of reps for each exercise within a minute. Pax were instructed to use sidewalk chalk to note their number

Station 1
Burpees
Flutters
WAM

Station 2
Lunges
Hammers
Diamond merkins

Station 3
CDD
Big Boy

Rinse and repeat but with a caveat to do 1 more rep of each exercise with a partner

MARY:
Twister on Gas Pumpers
Boogie Nights on LBCs
Barry Manilow on Dying Cockroaches
Assassin on Peter Pointers

ANNOUNCEMENTS:
Read your newsletter

COT:
Prayers for safe travels, new jobs and for grace

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0 burpees

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WARMUP:
SSH, windmill, low slow squats, butt kickers, high knees, soccer hips
THE THANG:
Perform an exercise at a column, then move down two columns and perform the next. Repeat this twice. Run back to the beginning.

Round 1, 3, 5
Side lunge – 10
Jump squat – 10
Mode of transportation was bear crawl

Round 2,4,6
Merkins – 10
CDD – 10
Mode of transportation- lunge walk

Round 7, 9
Leg raises – 10
LBCs – 20
Crawl beat

Round 8, 10
Dips – 15
Can’t remember
Lunge walk

Finished with airborne hip exercises

MARY:
ANNOUNCEMENTS:
COT:

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Simple, but not easy

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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

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Men in Tights

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Texted Barkley last week and told him to put me in for Q sometime at Coliseum. He responded and said I need someone for next week. I gladly accepted before looking at that weeks weather forecast. Rookie mistake but we ain’t no sissies.
On drive in truck thermometer said 15 degrees. Perfect workout weather. Even had to go purchase a pair of leggings from Spank.
Warmup:
15 Hill Billy Walkers
15 Imperial Walkers
15 Windmills
20 Moroccan Nightclubs
Workout:
Moseyed to bottom of hill coming into school and exercises where layed out. 5 hand release merkins at bottom then run to top of hill towards school and do 5 Scorpion Dry Docks. Run back to bottom and a different exercise going the other direction which was 5 Monkey Humpers. Mosey to entrance of Tega Cay Coffee up hill and do 5 Big Boy Sit Ups. Repeat this sequence and every time you pass in the bottom the reps go up 5. We made it to 20 before I called it for some mobility and stretching.
Moseyed back towards COT and had pax get on 6 and we did some hip mobility work and some stretching for the last 10 minutes.
Thanks for the Q Barkley. Hope I Did Well.
Love, Stang

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