Tag: Barkley

Show up for the man next to you

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WARMUP: Take all weight 1/4 mile to COP

Low slow squats with weight x 10
Hold people’s chair and do Moroccan night clubs x 10
Rucks off and 25 seal jacks I/C
10 Windmills I/C
Rucks on
Imperial walkers x 10 I/C
Hillbilly walkers x 10 I/C

Move all weight to side lot for 11’s about the grounds with weight – Merkins with rucks and squats with rucks and sandbags.

Move to the field. PAX plank with ruck on their left side and, one pax at a time, say one thing they’re struggling with before pulling ruck through to other side. After that, pax said one thing for which they were grateful and pulled ruck through to left side. PAX then recovered from plank. Lesson – we don’t have to bear burdens alone. Sharing them allows us a greater ability to work through them.

Move to lot next to COT for DORA’s – 50 Ruck swings and 100 flutters with ruck press.

Back to COT for more flutters with press and 0600 arrived.

ANNOUNCEMENTS: Golf tourney, BBQ &X-Mas Party – the ultimate 2nd F trifecta. Get involved.

COT: 5th core principle

Thanks for the call Farmers Only :eye:

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Break from rucking

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I normally ruck on Tuesday so this was a nice change. Beautiful morning, temperatures are really great this time of year. Go time hit so quick disclaimer then yog down the main drive. Did some butt-kickers, high knees, and karaoke along the way. Circle of for some warm ups, normal fare but ended in mucho chesto (10 regular merkins, 10 wide arm, 10 diamond, 10 right stagger, 10 left stagger, 10 ranger) – arms are smoked after this. Jog to loop in front of school. Bear crawl length of parking spaces, jog to end for 10 bombjacks, jog to start of parking spaces, lung walk length of parking spaces, jog to end for 15 merkins, jog back to start of parking spaces. Rinse and repeat. Jog over to lot between schools. Leg pyramid: 10 plank Jack’s, 20 lunges, 30 mtn climbers, 40 squats, 50 seal Jack’s, 40 squats, 30 mtn climbers, 20 lunges, and 10 plank Jack’s. Short mosey around lot to shake legs out then over to benches. 15 dips, 10 box jumps, 15 dips, 8 box jumps, 15 incline merkins, 6 box jumps, 15 decline merkins, 4 box jumps, 15 dips, finish with 10 box jumps. Circle up, each PAX are doing lunges while one by one a PAX does 3 burpees. Went around the horn twice with that. Mosey back to cars to finish with a few mins of Mary. I think we hit everything today, nice work. Thx for the opportunity Barkley!

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4 Corners at the Sink

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Fall weather is upon us with morning temps around 57 degrees and ready to work. YHC was excited for my VQ at the Kitchen Sink thanks to Farmers Only. I have a tendency to get stuck in a rut attending the same workouts each week and this call out introduced me to a new opportunity.

I prepped by reviewing previous backblasts and Q Source. I wanted to incorporate a leadership lesson into the Q and settled on the 4 corners of the school which matched the 4 Quadrants of Q Source.

WARMUP:

20 SSH
10 IW
20 Mtn Climbers

THE THANG:

Round 1
Starting at the corner of the school
5 Man Makers
10 Rows
15 Curls
20 Flutter IC
Shuffle to next corner then rinse and repeat

Round 2
10 Shoulder Taps
10 Lunges
15 Squats
20 LBCs IC

At each corner, we discussed a Quadrant from Q Source

Get Right
– A man cannot Get Right by himself
– You are maintaining your fitness for reasons outside of yourself

Live Right
– A HIM influences through word and deed
– A habit can be positive, negative or neutral

Lead Right
– Leadership is influencing movement towards advantage
– Candor is graciously telling the hard truth and demanding it from others

Leave Right
– Legacy is constructed through the HIMs ability to develop Virtuous Leaders
– Failure is a wonderful teacher but only if you can take the pain from it

COT:

Continued prayers for victims of Helene
Prayers for residents of Florida in the path of Milton

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The Opera(music from the cinema)

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Warm Up, SSH, hillbilly, imperial, low slow
mosey to main parking lot
Bear crawl to horizontal line, 5 merkins
Lunge walk to next horizontal, 5 squats
Alternate above motion to curb and back

Mosey to front of Cinema: Partner Dora
100 Step ups
200 LBC’s
300 Carolina Dry Docks

100 Dips
100 Big Boys
100 Incline Merkins

Back to COT, Airborne stretch, round robin exercises

Announcements: collection of donations
Prayer or praise from everyone, lots of prayers for western NC from everyone

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Curtain rod?

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WARMUP: mosey around parking lot, ssh, cherry pickers, hillbillies and imperials
THE THANG:
21 squats
21 overhead press
21 burpee jump overs
Grab your bag and do a lap
15 squats
15 overhead press
15 burpee jump overs
Grab your bag and do a lap
9 squats
9 overhead press
9 burpee jump overs
Grab you bag and do a lap

Next:
11’s w/ bag over the shoulders and burpees

Next Q:
2 sets of 15 each
Deadlifts
Rows
LBCs

Finish up with a chest press burnout
MARY:
ANNOUNCEMENTS:
COT:

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Dick leading dicks with a sword fight breakout

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WARMUP: side stratal hops/mosey, cherry pickers/mosey, windmills/mosey
THE THANG: Dora 100/200/300. 100 Merkins-jog/nur. 200 hillbilly squats- karyoke run. 300 lbc’s – side shuffle. Mosey w/ pax’s induced exercises. Back to cot
MARY: she gave birth to Jesus Christ. Round Robin
ANNOUNCEMENTS: read newsletter
COT: prayers/praises from all pax’s.

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What rain

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WARMUP: quick disclaimer and off we go. Ran through the drop off loops and started with: SSH, windmills, cherry pickers, merkins, low slow squats.
THE THANG: Pearls on a string was the name. First stop was bottom of the hill for 10 bomb jacks. Up the hill to back lot of Keller Williams for 20 diamonds, 10 bomb jacks. To the back of the lot across the street added 30 squats. Went to the corner of the next lot to add in 40 American hammers (double count). Ran to the bottom of the hill for 50 flutters double count. Made 1 more stop for 60 calf raises (20 out, 20 reg, 20 in).

Ran to the flags and lunge walked for about 25 yards, then duck walked for another 25 yards.

Ran back to COT.
MARY: yes, got in some Mary time
ANNOUNCEMENTS: we announced some
COT: covered F3 mission, 5 core principles, and credo

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Cadence Calling Burpee Fest

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WARMUP:
All in cadence
– 10 Moroccan nightclubs
– 12 cherry pickers
– 10 windmills
– 20 hillbilly walkers
Mosey around football field
– Karaoke, mosey, karaoke
– 10 incline merkins on curb in cadence
– Mosey around bus loop, toy soldiers
– 15 low slow squats in cadence
– Mosey, butt kickers, 10 mike Tyson’s in cadence, mosey, high knees, mosey to parking lot football field
THE THANG:
Count off by 3 and separate into teams. Each team member will call out the exercises in cadence for their team. When the exercise is complete, run to 20 yard line and do one burpee, then return to board and next person will call out the exercise in cadence, and run to the 40 yard line and do 2 burpees. This repeats until 100 yard line, where the team will complete 5 kraken burpees. Once completed, teams rotate stations.

Board 1:
– 10 Mike Tyson
– 15 low slow squats
– 20 plank jacks
– 25 Box cutters
– 30 calf raises
Board 2:
– 10 Diamond merkins
– 15 leg raises
– 10 Lunge left leg, 10 lunge right leg
– 25 Mountain climbers
– 30 Freddy Mercury
Board 3:
– 10 Merkins
– 15 Big boys
– 10 Side lunge left leg, 10 side lunge right leg
– 25 Monkey humpers
– 30 Chair crunches
Board 4:
– 10 Wide arm merkins
– 15 Squats
– 20 Carolina Dry dock
– 25 American hammers
– 30 Shoulder taps
 
Big Board:
20-yard line – 1 Burpee
40-yard line – 2 Burpees
60-yard line – 3 Burpees
80-yard line – 4 Burpees
100-yard line – 5 Kraken Burpees

MARY: None needed
ANNOUNCEMENTS: check your newsletter
COT:

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2024.37 Kitchen Sink

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WARMUP:
Move wights into place…

THE THANG:
9/11 Memorial workout simulating 110 + roof (111) stair climb with sandbags and a parking lot with 37 spaces (373==11).

Split PAX into two teams for North and South Tower. Split teams into three groups each. At one end of parking lot (base of buildings) one group on each team will be performing KB lifts of their choosing (stipulation was to touch ground and then go over head, but that got lost in translation). One group will be performing burpees at each parking spot (or floor). One group will be carrying sandbags in between to relieve the other two groups.

As sandbag group relieves burpee group, he will proceed to the next available floor. (If he drops sandbag off at floor 25 while 25, 26, and 27 are doing burpees, he goes to 28.) There is an added mental exercise to count how many burpees/lifts you performed, and add that number to the number given to you associated with the bag you are carrying.

Demo: To start, floor 1, 2, and 3 will start with a bag and do that many burpees to preload the bag. Floor 1 will then run the bag to the lifters and hand it to the next available person. Lifter takes bag with 1, adds his lifts number (lets say 5) to 1. He then takes the sandbag, runs and hands it to burpee group at floor 4, tells him bag has 6 and runs to floor 7 to commence burpees. The man on floor 4 adds his burpee number (lets say 6) to the bag , runs, and hands it to the next available lifter and tells him the bag has 12.

Repeat until burpees have been performed at ever floor.

Run that back 3 times. (We got through 2… next time.)

COT:
Quick reminder that we will take for granted more than we will ever hope to contribute. We stand on the shoulders of giants and it was undeniably visceral on 9/11/2001 when we saw so many risk everything to help their brothers and sisters in need.

There’s two ways to make a living in this world… exploit systems or create value. I hope you get a chance at the latter. A rising tide lifts all boats.

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