Simple, but not easy

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

Men in Tights

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

TClap |
0

?️Webs and high reps ?

WARMUP: Moroccan night clubs
Windmills
Low slow squat
Ssh
Mountain climbers

THE THANG:
Web

High pulls. Curls 1-4…10-40, yes 55 HP and 220 curls

Take a lap

Around the world, 4 reps each side, everyone takes a step to the left and uses neighbor’s kettlebell, repeat until you get back to your bell.
Total: 52 reps each side

Web
American hammers double count, Chest press 1-4…10-40, yes 55 AH and 220 presses

Take a lap

Around the world, 4 reps each side, everyone takes a step to the left and uses neighbor’s kettlebell, repeat until you get back to your bell.
Total: 52 reps each side

MARY: 1 minute downwards dogs and honeymooners

COT: 5th core principle

Tinsel OUT :christmas_tree:

TClap |
0

Men In Tights

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

TClap |
0

Bounty Hunter return to the gloom

Bounty Hunter (Slackless) had far too few coupons and led us through a “pass the weights around” board of pain. When we had enough, we moseied around the Site choosing our own exercises in cadence.

My man Bounty was a little rusty…all the more reason to get his butt back in the gloom.

TClap |
0

Under cover

WARMUP: SSH, windmills, imperial walkers
THE THANG: 4 stations, 3 exercises each, 15 count first round. Leave kettle bell at end, run to start and 5 merkins at each station on the way back. Back through the stations, with kettle bell, 10 count on the exercises. Leave kettle bell at end, run to end, 5 merkins at each station on the way back.
ANNOUNCEMENTS: dam to dam
COT: prayer or praise from everyone

TClap |
0

Simple Loops

WARMUP: Pledge
THE THANG: To the Print Shop 5 PUs, 10 Merkins, 15 Dips. Run up to 160 turn left. At 160/Main 10 Squats w/calf raise, 10 merkins, 20 LBCs. Back to Print Shop rinse and repeat.
MARY:
ANNOUNCEMENTS: Read your newsletter
COT:

TClap |
0