Tag: Brawny

Citius, Altius, Fortius

Leave a comment

WARMUP:
Warmup

  • SSH x 30
  • Imperial Walkers x 20
  • Toy Soldiers x 20
  • Side Lunges x 15 each side
  • World’s Greatest Stretch x 5 each side

Dynamic Prep:

  • High Knees (20 yards)
  • Butt Kickers (20 yards)
  • A-Skips (20 yards)
  • Karaoke (20 yards each direction)

Kettlebell Activation:

  • 10 KB Deadlifts
  • 10 KB Goblet Squats
  • 10 KB Swings (focus on hinge)

THE THANG:
Structure: 3 Blocks (10 minutes each)
Format: Continuous work, minimal rest
Block 1: “Acceleration Phase” (10 mins)
AMRAP Circuit:

  • KB Goblet Squats x 15
  • KB Swings x 20
  • 40-yard Sprint
  • Broad Jumps x 10

Block 2: “Power & Strength” (10 mins)
AMRAP Circuit:

  • KB Deadlifts x 20
  • KB Reverse Lunges x 10 each leg
  • KB “Around The World” x10 switch every 2
  • Bear Crawl (20 yards down & back)

Block 3: “Anchor Leg”
Descending Ladder (10 → 1):

  • Jump Squats

After EACH round:
→ 50-yard Sprint

MARY:
Flutters & Flutters With Press
ANNOUNCEMENTS:
Bethel men’s
3x Widows
Mens Talk

COT: healing, Mental Health, Knowledge & Wisdom

TClap |
0

Sink Q First timer

Leave a comment

WARMUP: Some short Moseys w/SSH, Imperials, and Hillbillies.
THE THANG:
15’s – 1 round of 15 Dead Lifts/15 Upward Pulls/15 Curls

5x5x5
5 reps/5 exercises/5 rounds
Manmakers
Merkins
Squats
Presses
Thrusters

Repeat 15’s

Partner work
1 pax 2 bag carry / 1 pax Shoulder Taps (2 rounds)

1 pax bag toss / 1 pax flutters with press (1 round)

1 pax lunge walk with racked bag/ 1 pax squats with bag (1 round)

1 pax bear crawl / 1 pax merkins (w/bag on back optional) 1 round

Repeat 15’s

MARY: Not today honey.
ANNOUNCEMENTS: Bethel, CSAUPS, etc..
COT: Amen.

TClap |
0

Sand bag shenanigans

Leave a comment

WARMUP: briefly. We worked on merkins.
THE THANG:
With a partner:
Partner A throws the bag, partner B does 4 burpees over the bag. Partner A continues throwing to end of the cones, partner B does 4 burpees every throw. Come back other direction switching roles.

Descending ladder – at each cone:
X cleans, X thrusters, X upright rows.
10/10/10, 9/9/9 etc down to 1/1/1 advancing to each cone.

As a group, we took a lap around the school. Every PAX had their 40-60lb bag, 1 PAX carried 100lb ball. At spots specified by Q, all pax did 10 squats. Trade the ball and keep moving. Every PAX carried the ball.

MARY: brief
ANNOUNCEMENTS:
COT:

TClap |
0

Colosseum…The Return

Leave a comment

WARMUP: You should've done that & stretched prior to launch.
THE THANG: Run to the bottom of the hill at the entrance of the school compound for 5 of each of the following Merkin series:
Wide-Arm, Diamond, Regular, Wide-Arm, Diamond, Regular
NUR back up the hill to the small parking lot
20 Oblique Crunches each side
Run to the front of GHES
10 Mike Tysons
Bear Crawl to the opposite curb, Crawl Bear back
20 V-Ups
Bear Crawl to the opposite curb, Crawl Bear back
Run to the back wall behind GHES (so glorious)
Run to the wall, go over, touch the school, 2 Burpees
Run to the wall, go over, back to the start, 2 Burpees
That's 1 Round. Complete 5 Total Rounds
Slow Flutter Kicks
American Hammers while touching both hands on each side.
Run about 100 yards to a random light pole
20 Carolina Dry Docks & 20 Flutter's I/C
Run to the basketball court for a 3-tier suicide set with 5 lunges each leg after the full set.
Complete 2 full sets.
Run to the benches at GHMS
10 step-ups each leg followed by 20 Derkins
10 Bulgarian split squats each leg followed by 20 slow dips

Back to COT for a little more Mary
MARY: See above
ANNOUNCEMENTS: 8/28 Excavation, Bethel, Trash Pick Up, Cut Da Grass
COT: 100%

TClap |
0

It’s Currahee

Leave a comment

WARMUP:
10 Mountain Climbers
10 Windmills
10 Cherry pickers
Mosey around the parking lot loop
THE THANG:
With Rucksacks and Sandbags
20 sandbags curls, reverse drag sandbag across the field, 20 sandbag curls, reverse drag sandbag back across the field, 20 sandbag curls, sandbag toss across the field, 20 sandbag curls, sandbag toss back across the field, 20 sandbag curls.

Shoulder the sandbag walk around to the zipper sign on the outer loop sprint to the next light pole, walk to the next light pole, sprint to the next.

Walk over to the corner on Dave Gibson
3 rounds of 10 Romanian deadlifts
Walk down to the next light pole 3 rounds of 10 bent over rows, walk down to the next light pole 3 rounds of 10 overhead presses.

Sprint back up to the corner, 3 rounds of 10 guardrail merkins

Return to COT. Various stretches for a full stretch.

MARY: N/A
ANNOUNCEMENTS: Read your newsletters.
COT: It is what it is…

TClap |
0

Start with Station #3

Leave a comment

Last time I Q'd the Kitchen Sink we only used 1pc of gear. Needed to up my game for this Q to live up to the name Kitchen Sink, gotta bring more gear, so we used 3pcs. this go around – Ruck, SB, & KB.

WARMUP: Started with a mosey around the COT parking lot loop mixed in with the usual suspects, stopped and formed a circle back at COT for more of the usual warm-up movements. Time to work.

THE THANG:
3 stations were set-up around the COT parking lot loop. Instructed PAX they would need to carry all gear to each station. Upon arriving at a station, you can unload. Each station consisted of a buy in/out exercise and various other exercises with 1pc of gear. After completing the buy-in, list of exercises, and the buy-out, load up all gear and move to the next station. Continue until time is called. Stations are described below:

Station 1 — Exercises w/Ruck
· Buy In/Out – ManMakers x 10

  • Ruck thrusters x12
  • Ruck On squat jumps x12
  • Ruck On Alt Backward Lunge x 12 ( 6 ea leg )

Station 2 — Exercises w/Kettlebell
· Buy In/Out – Merkins w/ KB pull through x 10

  • KB swings x20
  • KB Alt Snatches x20 (10 ea side)
  • KB U-Hauls x20

Station 3 — Exercises w/Sandbag
· Buy In/Out – SB Overhead Press Toss x 10

  • Sandbag bear-hug squats x12
  • Sandbag ShouldertoShoulder OH Press x12
  • Sandbag DeadLift to Cleans x12

Everyone made it through 2 rounds on this muggy morning. FishStix said we covered a little over a mile and then suggested we should add one more piece of gear. Will take this suggestion into strong consideration for next time! We started with station #3 because YHC did not pay attention when setting up the stations prior to the workout. Found out it's not about where you start, it's how we finish that is important.

MARY: No time

ANNOUNCEMENTS: Read your NL! Stuff the Bus this Saturday, Bethel this Thursday, etc…

COT: STK!

TClap |
0

Q3.5-Articulation

Leave a comment

Link to text: https://f3nation.com/articulation

The Q Source Statement: “Articulation is the second of the four Leadership Skills. It is the act of describing Vision to others so they can understand it.”

The 3 Core Spurs (Takeaways):

  1. Every person can articulate, but most choose not to.
  2. Articulation is a skill that improves with practice.
  3. Articulation is about understanding, not liking.

Principle 1: Men often keep their visions locked in their heads due to fear of failure, lack of confidence, or pure laziness.

Principle 2: Articulation is not a genetic gift reserved for charismatic orators; it is a leadership muscle that must be broken down and rebuilt through deliberate practice.

Principle 3: Articulation is successful when your people comprehend the destination, even if they dislike the discomfort required to get there. Persuasion and buy-in come next, but clarity must come first.

Socratic: Where in your daily Concentrica (marriage, parenting, work) have you failed to practice clear communication, resulting in alignment drift?

TClap |
0

Whoa

Leave a comment

WARMUP:

  • Mountain Climbers,
  • Strawberry Pickers,
  • Windmills

THE THANG:
Mosey to the back road for a Dora. Exercises at the lowest level light, partner run up the hill to the second light.

  • 200 Merkins
  • 400 Squats
  • 600 LBC’s

Mosey back to COT

MARY: NA

ANNOUNCEMENTS: Read your newsletters

COT: It is what it is…

TClap |
0

Catch me if you can

Leave a comment


WARMUP: Mosey to front parking lot
(20) LS Squats
(10) Merkins
(25) Imperial Walkers
THE THANG: Mosey to Movement Mortgage parking lot
Bear Crawl across parking lot (5) Merkins every other line.
Crab walk back (5) Merkins every other line.
Pair up and do laps. 1st partner does (5) Merkins and catches 2nd partner. (4) Laps
Mosey to front parking lot.
-Protractor
-Freddy Mercury
-LBCs
Mosey to basketball court
(20) Dips
(20) Step Ups
Rinse and repeat x2
Sprint down and back x2
Head back to COT
MARY: PAX you call it
ANNOUNCEMENTS: read the news letter
COT: memory failure

TClap |
0