Tag: Barry Manilow

King of the Ring I

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14 Kings at Ring of Fire this morning.
– <@U02JMD0EKS8> was the King of the Ring today. You may now bow to his magnificence.
– <@UGU3XR5RP> came in a not so close 2nd, but he did manage to outsprint me at the end and cause me to perform a couple extra exercises at the end. And by exercises, I mean dry heaves.
– <@U5EKTLC5C> prepared us all to be underwhelmed, but not by his mumblechatter.
– <@UMRNJ46AW> had some hazy recollections of a Slayer concert with <@UGYDCTRST> (not present), but with as many Monster Energy Drinks as he has before a concert his blood pressure increases to a level he’s doing good to be standing much less remembering who attended what.
– And speaking of what Anchorman called “Cookie Monster” metal, <@U076RS8F1DG> had his signature tunes playing for the duration.
– Don’t know if you’ve noticed lately, but <@U0603USPHAS> keeps trimming down and is looking strong out there.
– <@UST30T7FF> represented the Pre-spect crowd well, and even gave me a butt pat, so… you know… I may not have been the King today, but I still feel like a winner.
– <@U01JUGK82TY> and <@U5KHMNAG4> were disappointed but unsurprised at the lack of leg exercises in this workout.
– <@UN6PTD007> was gracious enough to hold back and let a couple of us feel good about our performance.
– <@U079NTF8AP8> is more of a 3 sets of 10 guy.
– <@U087GQFA2FJ> was the WarBaby today and held his own with a bunch of guys that are old enough to be his dad…

This is my report. You could dress it up like Baby Yoda and take it trick or treating in July, but it still wouldn’t get more strange looks than you would if you dispute the truth imbued herein.

subject to verification by <@U07EPGYK92L>’s mustache (see <@U063F72E8M9> comments from yesterday)
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Galaxies and Manhole Covers

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WARMUP:
Standard stuff. SSH, IW, Hillbilly Walkers, Merkins, butt-kickers, high-knees

THE THANG:
Ran to side of Lowes, Partnered up (size not matter) and worked through 8 sets of 80-counts, split between partners. Every 2 sets, pax took a brief mosey to the front of Lowes and back.

SET 1
PARTNER A – 20 MERKINS
PARTNER B – PLANK
FLAPJACK to reach 80

SET 2
PARTNER A – 20 SQUATS
PARTNER B – AL GORE

FLAPJACK to reach 80

Run

SET 3
PARTNER A – 20 PETER POINTERS
PARTNER B – Elbow PLANK
FLAPJACK to reach 80

Set 4
PARTNER A – 10 Lunges (5 each leg)
PARTNER B – Deep squat
FLAPJACK to Reach 60

Run

SET 5
PARTNER A 20 – DRY DOCKS
PARTNER B – Downward Dog
FLAPJACK to Reach 80

Set 6
PARTNER A 10 – Run Stance Switch
PARTNER B – AL GORE
FLAPJACK to Reach 80

Run

SET 7
PARTNER A – 10 CRAB CAKES (4 count)
PARTNER B – UP DOG
FLAPJACK to Reach 40

Set 8
PARTNER A – 20 Calf Raises
PARTNER B – Hold crunch
FLAPJACK to Reach 80

Ran to wall beside Indian restaurant. Did 3 rounds of wall-sits with pax taking turns various things (burpees, runs to a manhole cover, and a round of Jack Reachers.

MARY:
Mosey back to COT for a bit of Mary. Maybe…or maybe we were at time.

YHC is always learning at these workouts. Today, I learned that none of the pax had any idea of the name of the closes galaxy outside of our own Milky Way. I also learned that you can’t talk about a manhole cover in a group of all men without there being some confusion on what is meant by that.

Great work by all men. So thankful to be a part of this F3 thing.

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Peace out

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Short warmup with laps around the parking lot. Did exercises in between. Barry and 8 covered a lot of ground on mumble chatter topics. Covered a couple of miles and smiles.

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Choose Hard

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WARMUP: Run to bandshell at WEP
THE THANG: We did laps around WEP with an accumulator thrown in for fun. When returning to the bandshell after each lap pax did the following starting with the first exercise and then adding the 2nd to it, then the 3rd, then adding the 1st exercise on top of the original 3 following the 4th lap

Burpees x10
Should taps x20
Squat x30

We got in 5 laps before returning home. All the effort in continuous fashion kept the pax warm and kept the cranky mumblechatter flowing.

MARY: done inside the Thang

ANNOUNCEMENTS: D2D items and more
COT: yes!

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Q-School Jan 2025

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WARMUP: Yes, and kept us close cause FTC showed up at 5:22am. This happens when there’s more ice on vehicles. If you’re gonna run off, do it knowing that a guy could show up late and you’d be leaving him.
THE THANG: Mosey with some work and some discussion. The 1st F is about Fitness not exercise. So, it matters less what exercise you call and more that you do it well with vigor.

YHC set up 4 corners, but had the PAX call an exercise and mode of transport. The point is, it doesn’t matter what we do, but the consistency and intensity with which we do it. Don’t get so caught up in Qing the hardest or craziest stuff (not that there’s anything wrong with that if you can dem oit), but that isn’t the most importnt thing.

We covered some more ground. Did some bulgarian split squat. Did some wall sitting and chatting with a burpee line.

Got to the band practice lot and had some PAX call cadence. Quite a few of the newer PAX here are ready to Q! The Pirate in particular called well in cadence, and he had a Q on the books for Friday at Stockade. However, I neglected to mention that you should SHOW UP to the AO you’ve agreed to Q. So, he of course fartsacked through that Q. Oh well, better luck next time.

NM:: Topics discussed included WHY:
– the early gloom
– cause if not then, it ain’t gonna happen
– starts the day up 1-0
– makes you intentional the night before
– workouts need to be hard
– increases vulnerability if you’ve been humbled
– intensity and consistency matter
– push don’t settle
– men don’t show up for easy
– lead in a rotating fashion
– This is a leadership development organization
– If the same guys lead ALL THE TIME, that doesn’t develop leaders
– we practice leadership like lawyers practice law. and we’re always getting better
– outside in the elements
– #1 helps keep it free
– we have to overcome the circumstances of our environment
– test of your resolve
– You committing and posting in the wet/cold tells the Q and other men that they matter more to you than temporary discomfort
– It’s Fitness over specific Exercises
– Do the work, don’t fret about everything being unique
– Consistency is more important that innovation
Encouragement was given to
– lean into COT
– if you’re not accelerating in your 2nd and 3rd, you’re missing the point. Make it habit of preparing to share something briefly at COT. Your sharing allows another man to break his own wall and be willing to share
– Share your failures. If you aren’t failing, are you really trying?

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4 corners of Pain

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She was a balmy 31 degrees. I was the only one wearing shorts. Go figure. Great to see so many faces at DP!
WARMUP: run to sunbelt parking lot. Standard array of SSH, IW, squat, cherry pickers, arm circles, merkins. Some karaoke thrown in for good measure to get blood pumping on cold morning.
THE THANG: 4 corners with reps of 25 each. Run between the corners. Squat, Carolina Dry Docks, Merkin, Mountain Climbers.
MARY: yep with some stretching
ANNOUNCEMENTS: Charity Wine Dinner fundraiser Feb 6th at Epic. Sign up is in 2nd F channel.
COT: Bella, sunrises, family travel, the Pax.

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Stack up at the Ballroom

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WARMUP: Yes – SSH, Squats, Merks, and stretching
THE THANG: Stack it up with step ups, calf raises, Merks, Shoulder Taps, Big Boys, core work with several laps completed in between sets.
Pax kept adding an exercise for each round.
MARY: 3 mins of Mary
ANNOUNCEMENTS:DamtoDam, Fundraising for 2023, F3
COT: Prayers

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Christmas Eve Convergence at The Yard

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WARMUP: (cake boss): 5 Burpees, SSH, 4 B., Imp.Walk, 3B., HillWalk, 2B, something else, 1B…

Count off 1 & 2; Group 1 w/ Farmers Only, Group 2 w/ Suplex
Switch Q’s at 1/2 mark

THE THANG:
Group 1 (Farmers only):

Group 2 (Suplex):
Cocaine Bear Crawls to the 50 (2 merkins at each 5yrd). Al Gore till the 6
Mary #1: 12 Hello Ladies (IC), 24 Plank Jacks (IC), 12 BBSU & 24 Heel-taps (OYO)
Go right into….
Burpee Broad Jumps (3 & 3) to end zone
Plank till the 6

R.2
Crane Carries to 50: back to back, 1 runs while other flutter kicks (swap @ 25… mod. to piggyback if needed)
Mary #2: 12 AmHamms (IC), 24 Gas Pumpers (IC), 12 Dying CockRoaches & 24 LBCs (OYO)
Go right into…
Other man in Sparrow Run.
@ end zone: 12 Imp-Squat-walkers (IC) 24 or something else (improv.)

MARY: done w/in Thang
ANNOUNCEMENTS: Newsletters… Merry Christmas!
COT: held (5th core principle)

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