Tag: Brawny

Soggy Armory Pits

Leave a comment

WARMUP: Hammy stretches, Down-dog to calf stretches, Moroccan nightclubs, Side straddle hops
THE THANG: Mosey with KB to the other side of the pond

– 50 Calf Raises, Mosey w/ KB 40 yards across Parking Lot, 50 more Calf Raises, KB mosey back to start

– 50 KB Plank Pick and Place 25 L & R, Mosey w/ KB 40 yards across Parking Lot, 50 more KB Plank Pick and Place 25 L & R, KB mosey back to start

– 50 KB Romanian Deadlifts, Mosey w/ KB 40 yards across Parking Lot, 50 more KB Romanian Deadlifts, KB mosey back to start

– 50 KB swings, Mosey w/ KB 40 yards across Parking Lot, 50 more KB swings, KB mosey back to start

– 50 Tricep extensions, Mosey w/ KB 40 yards across Parking Lot, 50 Tricep extensions, KB mosey back to start

– 50 Goblet Squats Sumo style, Mosey w/ KB 40 yards across Parking Lot, 50 more Goblet Squats Sumo style, KB mosey back to start

– 50 Curls, Mosey w/ KB 40 yards across Parking Lot, 50 Curls, KB mosey back to start

– Mosey back across the pond to COT

BTW It rained on us this morning and kept us cool.

P.S. – We really missed our sleeping brothers that decided to leave the rain to us.

MARY: NA
ANNOUNCEMENTS: Read your newsletters
COT: It is what it is…

TClap |
0

Boot camp or prison break!?

Leave a comment

WARMUP: Toe touches, plank to down dog calf stretch, side straddle hop, the windmill
THE THANG:
– 50 walkin’ Merkins,
– 2 miles ish of Tega Cay ups and downs,
– move to fields
– 50 calf raises then 50 yard bear crawl, 50 more calf raises then return 50 yard bear crawl to start,
– 50 Romanian toe touches then 50 yard bear crawl, 50 more Romanian toe touches then return 50 yard bear crawl to start,
– 50 Sumo squats then 50 yard bear crawl, 50 more Sumo squats then return 50 yard bear crawl to start,
– Return to parking lot
– 10 or so up-down cycles
– 25 burpee’s

MARY: Dying cockroaches, heel touches, LBCs, X’s and O’s, Hello Dollys, something else.
ANNOUNCEMENTS: Read your news letters
COT: It is what it is

TClap |
0

Bear Crawl Kettlebell Dora

Leave a comment

Friday, May 9th, 2025. The Hive. Fort Mill High School. 5:15am-6am

Musical Soundtrack: See Amazon Playlist: “February 2025 edited for The Hive”

Warmup
– Bear Crawl
– Goblet Squats
– Heels to Heaven with Kettlebell
– Imperial Walkers
– Hillbilly Walkers
– Windmills
– American Hammer with Kettlebell
– Plank (remain in plank, then put right arm then left arm in air)

DORA #1 Bear crawl transit.
– 100 Clean on Curb
– 200 Back Rows from curb (alternate sides after every 10)
– 300 Swings

Partner walk up and down the hill. Alternate between the following with your partner:
– 10 step lunge walk (5 on each side.)
– Farmer’s Carry of both kettlebells.

TClap |
0

The CLAP – Inspired by Metro

Leave a comment

For the month of May, Farmer’s Only has deemed the Kitchen Sink as a next-level kick in the junk. I had the honor of warming everyone up to the idea of what will occur this month. We do a lot of pushing exercises, running, some occasional KB work and your typical stretches. Opportunities exist to stretch yourself and try something you’re not used to and therefore, not strong in. The first F in F3 is Fitness for a reason. Today we focused on functional fitness.
I’ve had the opportunity to head up to CLT Metro a few times lately and work out at Shore Card. It is an absolute suck-fest and it’s glorious. Yes it’s hard but that doesn’t mean we should avoid it. Arguably, we should lean into it. And that is exactly what May is all about, starting today with YHC on Q at The Kitchen Sink.
No warmup, no friendly conversation, no excuses. Just legit work.
Everyone knew what they were in for.
The gear for the morning will be a Ruck (or vest/plate carrier), Sandbag, Kettle Bell (KB) and a Cinder Block. Every man was to have each of these. When I reference “gear”, know that it includes these 4pcs.

WARMUP: We didn’t have one but thankfully a few PAX got the message and showed up early to stretch…or just stand around.
THE THANG: Grab ALL your gear and head out of the school and down Hubert Graham Parkway to the 2nd light pole. This was, what I believe, the eye-opener for many of the PAX. Carrying all this gear for this distance is very abnormal which made it great. It looked good on paper and looked great in person.
With your ruck staying on, carry 1 piece of additional gear to the top of the hill, making your own personal discard pile. Then shuffle back down to your remaining gear and repeat until all gear is on the pile at the top of the hill.

From here, hoist all your gear and meet at the entrance to the school.

With Ruck on, KB swings.
With Ruck on, KB overhead in one hand, farmers carry the cinder block with the other hand to the intersection with the baseball diamond. Another suck-fest.
Ground all gear (ruck, KB, cindy) and shuffle like a gazelle back to your sandbag.
A gear Q of mine wouldn’t be complete without this. Sandbag toss back to your gear pile.

Now, a gear cycle:
Sandbag with Ruck on: 10 Sandbag Thrusters
KB without the Ruck (Slick): 15 Simbas (think, big boy sit up with the KB hoisted overhead)
Cindy with Ruck on: 20 Curls

Grab all gear and move to the flagpoles. It was here where I was reminded we had only 5mins left. So be it….
Cindy with Ruck on: 10 Merkins with left hand up on the block then 10 Merkins with right hand up on the block.
Then, 5 Mike Tysons with Ruck on.
Move all gear back to COT.

MARY: Some dedicated exercises but the core was mostly utilized during all the asymmetrical work.
ANNOUNCEMENTS: Yes
COT: 5th CORE Principle

TClap |
0

Macarena Merkinfest

Leave a comment

WARMUP:

Warmup skills were a little rusty, but we managed:
SSH x15
Imperial Walker x10
Windmill… in a tornado x10
Hillbilly walkers x10
Broken Seal Jacks x15

THE THANG:

Mosey to back parking lot. All of us big-backs got excited for a pizza box. Some were hoping it was scratch and sniff. Dora instead with partner run:

150 goblet squats
100 LBCs
100 pesa rusa swings (brought out some Spanglish for cinco de mayo!)
100 flutters
100 pesa rusa dead lifts

Rinse and repeat waiting for the six

Mosey for a cinco surprise:

Macarena merkinfest … think Thunderstruck, but with dreams of queso and salsa!

Incline plank with merkins … and the Macarena

Regular plank with merkins … and more Macarena

Mosey to the COT for Jack Webbs, audible to the grass for Jack Webbs

MARY: 5 minutes of Mary – Pax calls it

ANNOUNCEMENTS: See newsletter

COT: Great group of men celebrating each other and pushing me to be 1% better everyday. Thanks for the opportunity to lead.

TClap |
0

AMRAP 4 AUTISM 2025

Leave a comment

14 Bootcampers showed up (3 more for 6 @ 6) for the 4th annual AMRAP 4 AUTISM. YHC was humbled to lead this event again and thankful to all who’ve donated and those who showed up for the workout!

WARMUP: A lap around the park with a few stops along the way for the following services.
– 131 SSH – 1 in 31 children in the US are diagnosed with autism
– 60 squats – CDC estimates $60K per year of extra cost to raise a child with autism.
– 36 LBC – Two years ago the diagnosis rate was 1 in 36
THE THANG: YHC had a trailer full of Cindy’s and was ready for whoever showed! After the warmup I explained the following rules of engagement:
1. 36 min AMRAP
2. Partner count
3. 1 round = all 5 exercises
4. All exercises complete before moving to next round
5. Hands never leave the block. Autistic people never get to remove autism from their lives. For this 36 min we will not move our hands from the block.
Enough rules. Time to work!
1. 54 man makers
2. 54 frog squats
3. 54 yard fair carry with both blocks
4. 54 bent over rows
5. 54 BBBS

Finished with a last man standing sprint race with Stone Cold beating out Slapshot by a hair!
MARY: Nah
ANNOUNCEMENTS: Canoli Run
COT: BIG thanks to all who participated. If you have not had a chance to donate but would like to please use the link below.

https://secure.givelively.org/donate/autism-strong-foundation/f3-x-amrap-4-autism-2025

TClap |
0

AKA at STL

Leave a comment

THE THANG:

– Warmup run to GHES parking lot at the top of Dave Gibson. Round of Mary as we wait for the 6
– Run to access road at the back of the school for a “light pole” workout

– Round 1: 5 burpees at the first pole. Run to the next pole and complete 15 squats. Run back to first pole.
– Round 2: 5 burpees at the first pole. Run to the next pole and complete 5 merkins. Run to next pole and complete 15 squats. Run back to first pole.
– Round 3: 5 burpees at the first pole. Run to the next pole and complete 5 merkins. Run to the 3rd pole and complete 5 merkins. Run to the 4th pole and complete 15 squats. Run back to first pole.
– Rounds continued until we ran out of time. Added an additional pole each round. 1st pole was always burpees and the last squats, with merkins at all the middle poles.

MARY: 2 minutes to run out the clock.

TClap |
0

Bar-ab-tastic!

Leave a comment

AKA at Varsity!!
Disclaimer and began with a run towards front of NaFo.
Warmup: SSH, Windmills, Imp Walkers, Moroccan N/C, Low Slow Squats, big arm circles, Peter Parkers, plank stretches
Run towards back end of Nafo
Thang 1: Bench mench: step ups, dips, squats, inclines, derkins, calf raises
Run
Thang 2: Wall work: wall tar jai, wall sit, BTW
Thang 3: parking lot climbers: at each line of parking rows, do 20 mtn climbers.
Thang 4: bear crawl: from paint to stop sign
Short mosey run to bottom of the hill
Then NUR back up the hill, stop at pull up bars
Thang 5: bar-ab-tastic: pax do bar exercise called and then do an ab exercise called, we did:
Pull ups, chin ups, switch grips, dead hangs, knees 2 chest, toes 2 bar
Above was interspersed with: LBCs, flutters, leg raises, freddies, American hammers
Fini
COT

TClap |
0

Death by 18 wheeler

Leave a comment

WARMUP: nope
THE THANG: every 10 min do 20 squats and calve raises. Rucked to coaches box and picked up rainmaker and headed back to COT.
MARY: nope
ANNOUNCEMENTS: read newsletter
COT: trash pickup, AMRAP for Autism, other stuff. :pray:

TClap |
0