Tag: Clickbait

a long ways from varsity

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a few PAX arrived early to get some extra credit before 0515 start. It was a chilly morning with icy spots around campus this morning.

Dam2DamnBar is tomorrow so this workout was designed to get PAX primed and ready to run fast times at the race.

WARMUP:
dynamic – including high knees, toy soldiers, butt kickers, walking lunges

circled up for (IC) WMs, arm circles, OH claps

continued the dynamic warmup with karaoke variations on the way to the pullup bars.

3 rounds of Cindy (5pullups, 10merkins, 15 squats) to finish off the warmup

THE THANG:
Mosey towards backside of Sugar Creek Elementary and get on FarmHouse Dr out towards the big abandoned skyscraper and then back.

every 1/4 mile stop and plank for 6. Once 6 was in perform IC exercise (mostly merkins but sometimes squats when too many cars passing by) and then perform a different stretch/broga type movement

total of about 2.5 miles of running

MARY: about 1.5 minutes worth of Low slow squats to get us to 0600.

ANNOUNCEMENTS:
PAX continue their acceleration and making good progress on weight loss goals

COT:
prayers for D2DB runners and volunteers this weekend

Bodywash- I remember running with you at Clydesdales before I knew what to think of F3. You were the first to schedule me for a Q and really helped me get comfortable in this group. STL got my VQ but Varsity was my first bootcamp Q – Appreciate you and the awesome job you have done managing the site.

-Badlands

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Testimony

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WARMUP: SSH, WINDMILLS, HELD PLANK FOR TESTIMONY PART 1
THE THANG: After sharing part of my story we proceeded to the football field for some pain.
10 BURPEES
RUN 200 YARDS
10 BURPEES
25 MERKINS
RUN 200 YARDS
10 BURPEES
25 MERKINS
50 LUNGES
RUN 200 YARDS
10 BURPEES
25 MERKINS
50 LUNGES
100 BIG BOYS
RUN 200 YARDS
10 BURPEES
25 MERKINS
50 LUNGES
100 BIG BOYS
150 SQUATS
RUN 200 YARDS
During the WOD I shared more of my testimony and how I overcame and got through it…I also shared my word of the year “PATIENCE”. I lost it somewhere and need to find it again when it comes to my family.
MARY: No Mary WOD took up the whole 45 minutes
ANNOUNCEMENTS: D2D Bar 10k, Men’s shelter
COT: prayers for family and patience

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Progress over Perfection

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It was a nice warm morning at ROF where we had 4…yes 4 FNG’s

Warmup

Since tomorrow would’ve been my grandmothers 103’rd birthday we went ahead and did 103 burpees.

12 Burpees on EMOM for 8 minutes + 7 more for 103

At ROF Cousin Eddie is asking us to bring our story/challenges to our Q’s so I incorporated my story into the workout. First was laying the groundwork with what I struggle with.

Testimony:

Ten years ago on paper I was “good”. Had a great job, house, finishing my MBA and my first child was born. Underneath though, I was far from good. I constantly doubted myself, truth be told I didn’t like myself. While I had family and some friends I didn’t have “friends” not like F3. In a word, even though I was surrounded by ppl in a lot of ways I was alone. When stress came, and it did, I wasn’t equipped physically, mentally, or spiritually to deal with it. I didn’t have the positive outlets I needed. So I did the wrong things. I kept it inside, I ate or drank and escaped into lazy excuses. Long story short, I was at least 50-60lbs heavier then compared to what I am now. My first 5 K I finished around 40 minutes. So one day I made the call to get help. I made the call to talk to a therapist. It wasn’t an easy thing to admit but I needed it. Making that call was one of the best decisions of my life. It was the very start of me being able to turn my physical, mental, and spiritual health around. But a lot like a rock just starting to go downhill……that journey didn’t accelerate until about 4 years ago when I joined up with F3.

The doubts still remain….I weigh myself multiple times a day. It’s sounds dumb and unnecessary but it’s just how I check myself. For work I make it a point to be the first to log on/show up on my team each day. For faith I have my SL to continue to inspire me and give me perspective. I can say I am better now than I was….but that journey continues, there’s always a hill to climb and it’ll never end.

So With that, I incorporated 5 sayings/rules that have helped me along the way with different exercises.

Progress over Perfection
4 minutes Tabata Flutters /Lbcs Each Minute increase your total rep count. Push yourselves
Any Great thing isn’t accomplished alone
Bear Crawl Web 1 merkin to 4 bear crawl steps. All the way to 10-40. This was on the Football Field.
Anything worth doing is going to be hard.
25 HR Merkins Sprint down to the opposite Goal line
15 HR Merkins Sprint down to the opposite Goal Line
15 HR Merkins Sprint down to the opposite Goal Line
15 HR Merkins Sprint down to the opposite Goal Line
Occham’s Razor – the simplest explanation/solution is usually the right one
Sprint to the 50 Do 10 Burpees
Sprint to the Goal Line and do 10 burpees
Staring at a hill….doesn’t make it smaller or easier.
Run to the top of the hill by the entrance and do 5 Merkins and 5 LBCS at the top of the hill. Run back down to the bottom and repeat running all the way to COT.

With 10 seconds left I let the Pax know how much I’m thankful for them and that I love them………then I asked them for 5 more burpees.

Honored to lead and to share!

Thank you all!

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Heroes from Gettysburg to Ukraine to Fort Mill

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In the spirit of MLK, who fought for peace and justice, we tapped the history books to honor another minister from the battlefield. Fr. William Corby served for 3 years during the Civil War as chaplain to the 88th New York Infantry, which was one of the five regiments of the Irish Guard. He was at Gettysburg and a statue there memorializes his blessing of the Union troops on the 2nd day of the battle. His unit originally included 3,000 troops, and started the battle with 500, only to lose 200 to death, wounds or MIA. Fr Corby went on to become the president of the University of Notre Dame 2x later in his life.

WARMUP: SSH, Mtn climbers, Peter Parker, Parker Peter, Carioca, Toy soldiers, Butt kickers, Run, Nur

THE THANG: In honor of Fr Corby and his regiment, we did 88 reps of three exercises as follow:
Round 1: Run lap then do 22 burpees (4 cycles)
Round 2: Run lap then do 22 Squats (4 cycles)
Round 3: Run lap then do 22 Mahktar N’Dyaes (4 cycles)

MARY: Flutters, Freddys, Box cutters, Big boys, LBCs, American Hammers, Planks

ANNOUNCEMENTS: D2DB 10k Jan 28; Murder Bunnies game 3 Wed 7p, Weekend in woods event in Blue Ridge, VA in late Feb

COT: Words from Clickbait, kidney donor request from Splinter, & prayers from Mark Twain

Thanks to Saw Dust for the Q stick. Always an honor to lead the heroes of The Fort!

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You don’t feel rain when you are putting in the work!

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WARMUP:
– Mosey around the parking lot
– 40 SSH
– Plank for a message (had to be there to hear it)

THE THANG:

At the pull up bars – Dora
– Each partner pair gets a coupon and a pull-up bar station
– 100 Derkins (feet on the coupon)
– 200 Bentover Rows
– 300 Curls
– While Partner A is doing Dora work, Partner B runs down the hill to the stop sign and Nur back. Perform 3 pull-ups before starting the Dora work. Continue switching until all reps are completed

Mosey to the football field

Cross the football field width wise down the yard lines. 5 burpees at each sideline
– [ ] Partner carry 10 & 20
– [ ] Bear crawl 30
– [ ] Crawl Bear 40

MARY:
– 10 American Hammers
– 10 Flutters
ANNOUNCEMENTS:
COT:

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Burpee Challenge and 4 corners

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WARMUP: 7 minutes of Burpee Challenge
THE THANG: 4 corners of workouts with 3 burpees in between.
MARY: Core exercises including box cutters, flutters, j-lows, American hammers
ANNOUNCEMENTS: Dam to Dam on January 28th
COT: It happened

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Goodbye 2022

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WARMUP:
– SSH, WM, IW, some mosey
THE THANG:
– set of 2 exercises with 20/22 rep count and then run a lap, rinse and repeat 6 times with different exercises
– Jack Webb: 10/40 Merkin/OHC
MARY:
– round of mary right before COT
ANNOUNCEMENTS:
– 2 FNG’s for Dec. 31 is awesome!
– read your newsletter
COT:
– was held

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Ring-O-Fire and Ice

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WARMUP: 10 SSH then mosey to field for 100 yard sprint and 100 yards of bear crawl
THE THANG: up and down the bleachers with a set of 15 dips at the end of each row, then to the hill for suicides, 5 burpees, 10 Merkins, 15 Big boys, 20 lunges (each leg) 25 squats, 20 Pull ups
MARY: Rebel merkins, upright flutters
ANNOUNCEMENTS: newsletter
COT: Shovel-flag hand off from Kaiser to Cousin Eddie

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Xmas Eve below Zero

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Some PAX ran the Clave Boss and then rolled out. Other PAX rolled in for only the workout. Some PAX did both.

Split quickly into 3 groups. Rebound, Sprocket, and Mark Twain each took a group through a warmup and then visited 3 stations. Double D, 38 Special, and Band Camp lead the PAX at each stations. It was too cold (11 degrees Fahrenheit with some biting wind) to vote on which station was the Ghost of Christmases Past, Present and Future (see we did work in a little Xmas theme)

38’s portion:

The Roshamburpee-fest
Demonstrated a roshamburpee (plank position, 1, 2, 3 shoot).
Assigned one PAX to the end of each of the concrete paths. Everyone will run up the concrete paths in succession (or do whatever) and challenge the guy stuck at the end with a roshamburpee.
Winner gets up and runs up to the next level to challenge the next PAX. Loser stays put and keeps plank (or just tries to keep warm). At the five minute mark called “Sudden Death!”. Everyone tries to do laps but they always challenge anyone they run by (passing challenges in progress) and basically it looks like a bunch of pool balls knocking into each other the whole way. A lot of burpees. A lot of laughs. A lot of running. A lot of fun

Double D’s portion:

Started with 10 burpees OYO.
Group then broke up into 3-5 pax.
1 pax runs to block does 1st exercise in red while others in group do exercise in green.
Cycle all pax in group through, then move to second set of exercises.

Exercises:
RED:
1.Blockees
2.Swings
3.Curls
4.OH Press
5.Rows
GREEN:
1.Squat
2.Clave Raise
3.Sumo Squat
4.Monkey Humpers
5.Lunges

We planked for 6 and a short msg. Then group moved on.

Band Camp’s Portion:
Buy in with 20 Bulgarian Split Squats each leg
Ran a version of Red Barchetta-style workout
Run down – exercises
Mosey back – 5 burpees in cadence
50 in cadence Mountain Climbers (cold hands)
49 in cadence Flutters
48 in cadence Squats
47 in cadence Merkins

COT – and to all a good night!

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Kaisers last Hoo-rah

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WARMUP:
Mosey to football field, to 50 and back to end zone
10 Windmills IC
20 SSH IC
10 LSS IC
10 MNC IC
10 HW IC

THE THANG:
20x everything IC – start on goal line
Squats IC -> toy soldier to 20
Monkey Humpers IC -> lunges to 40
Jump Squats IC -> broad jumps to 40
Calf Raises IC -> butt kickers to 20
LSS IC -> duck walk to end zone
Jog to 50, sprint back to end zone

Rinse and repeat with 15x, 10x, 5x IC

Moseyed to pull up bars
3 rounds of 5 pull ups, 10 merkins, 20 Big Boys

MARY:
Flutters, v-ups, Freddie mercury’s, box cutters and stretching

ANNOUNCEMENTS: Christmas Eve convergence

COT:

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