Tag: Cubbie

Choosing the Hard Thing

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Nine men (including one FNG – welcome SIB) started their day with the hard thing at the Kitchen Sink. We had a quick disclaimer then jumped right in – no warm-up. Here’s what we did.

Grab your Ruck and Block
– Cinderblock pull to flags, OH Carry back

Grab your Ruck, Bell, and Block
– Farmer Carry with Bell and Block around the Lower Lot circle

– 10 Burpees with Ruck

Grab your Ruck, Block, and Bag and take the large loop

Block Work
– 10 Flutter with a Press (IC)
– 10 Hammers (IC)
– 10 Sit-up to Press
– 10 Skull Crushers
– 10 Pull Throughs
Leave Block

Large Loop with Ruck, Bell, Bag

Bell Work
– 10 Flutter with a Press (IC)
– 10 Hammers (IC)
– 10 Sit-up to Press
– 10 Skull Crushers
– 10 Pull Throughs
Leave Bell and Ruck

Large Loop with Bag

Bag Work
– 10 Flutter with a Press (IC)
– 10 Hammers (IC)
– 10 Sit-up to Press
– 10 Skull Crushers
– 10 Pull Throughs

NMM
Life is hard. Choose your hard. Marriage? Hard. Divorce? Hard. Fitness? Hard. Obesity? Hard. Debt? Hard. Discipline? Also hard. You can’t avoid hard, but you can choose your hard. Choose wisely.

I hope the workout is the hardest thing you do today. Maybe, maybe not. But when you train hard, you’re more prepared for the hard things life throws at you. You’re building strength and resiliency now to access later. Keep pushing.

Aye!
Italian Job

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Sogg-a-roni

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WARMUP: regular with some added stretches
THE THANG: long mosey to WEP covered pavilion. Dora followed by a loop with jump squats at every bench. Mosey back then. Mary
MARY: pax took turns
ANNOUNCEMENTS:
COT:

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80 tv commercial: “C’mon everybody, Skip It!!!”

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Warmup:
SSH
Windmill
Cherry pickers
imperial walkers
Hillbillies
Peter Parker’s
Plank
Leg Swings

First exercise:
2 laps around Runde
– 20 merkins / 20 squats x 4
– At pull-up station – 5 pull-ups, while PAX Al Gore (1st), planks (2nd)

Second exercise:
11s – Bobby Hurleys / Calf Raises
MOTs change each time, focusing on techniques to help with sprinting
– Butt Kicks
– 2 x 2 butt kicks: butt kicks twice on right, twice on left
– Normal Skip
– Delay skips – push off with toe
– Fast skip – put foot down as fast as possible
– High Skip (Gump skips) – fist in the air, leg high
– Long skips – increase stride
– B skips – show to know. Extend leg out, mid skip (best to see a You Tube video)
– Normal Skip
– Sprint

Third exercise
– bear crawl to 3 stations
– 15 CDDs
– 15 low slow squats
– 15 big boys

Mary:
– leg lifts
– Flutters

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Consistency Is a Heavy Lift – Grip It and Flip It

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:checkered_flag: Warm-Up (In Cadence):
– Windmills – 10
– Imperial Walkers – 15
– Low Slow Squats – 10

Slowsy to the tires and cinderblocks to get our minds right for what’s coming.

:steam_locomotive: THE PAIN TRAIN – Round 1
Each PAX picks up the biggest tire they can handle. We move in formation—when a man drops his tire, he drops for 1 burpee. The next PAX drops after a 10-count. We go counterclockwise until everyone completes the loop = The Pain Train.

:repeat: 5 Work Stations (rotate when Sledgehammer station hits 20 swings):
1. Sledgehammer Slams (Timer): 20 swings on the large tire
2. Cinderblock Deadlifts
3. Cinderblock Curls + Overhead Hold
4. Tire Flips
5. Cinderblock Overhead Presses

:runner: Mosey – One lap around the parking lot to reset

:steam_locomotive: THE PAIN TRAIN – Round 2
Same tire drill, but this time 2 burpees on each drop. Stations remain the same.
1. Sledgehammer Slams (Timer): 20 swings on the large tire
2. Cinderblock Deadlifts
3. Cinderblock Curls + Overhead Hold
4. Tire Flips
5. Cinderblock Overhead Presses
6.
:runner: Mosey – Another lap around the lot
Steady. Silent. Suffering.

:steam_locomotive: THE PAIN TRAIN – Round 3 (Bonus Round)
Burpees increase to 3 per drop. Then:
– 1 PAX flips the tire once
– 2 PAX flip the tire twice
– 3 PAX flip the tire three times
– 4 PAX flip the tire four times

Once all reps are in—haul the tires back to the starting line.

:brain: 3rd F: Consistency – The Unseen Power of Steady Leadership
““Today we’re going to dive into one of the most underrated leadership traits—Consistency. In our homes, workplaces, and in the gloom, it’s not always the loudest man who leads—it’s the most steady.””
Key Highlights:
– Consistency builds trust over time.
– Complexity is the enemy—simplify to stay steady.
– The consistent man becomes a safe harbor for those around him.

Challenge to PAX:
Where in your life are you slipping? What system or habit needs to be rebuilt? Steady beats flashy. Every time.

:pray: COT / Announcements / Closing Prayer
We circled up, locked shields, and prayed it out—grateful for the men who show up again and again and again.

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Fake playlistst band, real legs workout

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WARMUP:
Side straddle hops -Windmill, Merkin, Downward dogs, Honey Mooney, Mosey

THE THANG:
3 – Exercises 20 Min = legs
3 stations
40s work, 20s rest / 3x

Repeated exercises for 4 min, one minute rest thinking on grateful moments.
20 speed squats
Plank hold, hold for 20 seconds, count starts after the last man planks

Repeat for 4 min
6 Burpees
12 Side straddle hops
Bear crawl

Repeat for 4 min
10 Mountain climbers
20 Drop lunges
Bear crawl

Repeat for 4 min
10 Squat Sholders tap
20 Smurf Jacks
Bear crawl

Repeat for 4 min
10 – skaters
20 – American hammers

VQ take over – Exercises 15 Min = Core/cardio Non Stop
12 -Freddie Mercury sit up
12 – Flutter kicks
20 – Smurf Jacks

12 – Big boys sit up
12 – LBC
20 – Pop squats

12 – Jump lunge
12 – Jump squat
2 – Burpees

MARY: Hello Darling
ANNOUNCEMENTS:
COT:

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Rosie needs a cigarette afterwards

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WARMUP: ImpWalkers, ChPickers, WMills, HBWalkers… mosey to track/ endzone, then the Motivator, Down-Dog

THE THANG:

R.1: EZ-50 yard line pax choice of
– Fireman’s Drag (swap at 25)
– Piggy-Back
– Cocaine Bear crawl (2 merkins at each 5-yd. Line)
@50:
– IC: 10 Hello Ladies, 20 Plank-Jacks
– OYO: 30 BigBoiz, 40 Heel-taps
– CBCrawl back to EZ

Intermission: “The Violator” (corner to center of Field goal posts) -if unfamiliar, this is a bent-over-row, using partner‘s body weight… Done in caterpillar fashion (similar to cheese grater).

R.2: EZ-50 pax choice:
– Sparrow Runs (back to back: 1 pax carries other… who performs Rosalita during the ride)
– Walking Lunges
@50:
– IC: 40 AmHammers, 30 Gas Pumpers
– OYO: 20 LBC, 10 DyCockroaches
Return to EZ… same MoT

R.3: up & down bleachers till ~5:55

MARY: Pax- Derived Ab-Lab

ANNOUNCEMENTS: newsletter stuff

COT: yes

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ChatGPT Wrote It, Your Quads Regret It

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WARMUP:
– Windmills – 10 IC
– Imperial Walkers – 15 IC
– Arm Circles – 10 IC
– Overhead Claps – 25 IC
– Mosey to the larger parking lot

THE THANG:
Part 1: Dora 1-2-3 – Partner up
– 100 Merkins
– 200 LBCs
– 300 Air Squats
– While one partner worked, the other ran a 50-yard shuttle.

Part 2: Four Corners – AMRAP
PAX took on each corner with intensity:
– 10 Burpees
– 20 Bonnie Blairs
– 30 Plank Jacks
– 40 Flutter Kicks (4-count)

Part 3: Jack Webb
1 Merkin to 4 Air Presses, all the way up to 5:20.

Mosey back to COT

MARY:
Worst Worst LBC – 10 IC
Fire Hydrants – 10 IC Right Leg
Fire Hydrants – 10 IC Left Leg

ANNOUNCEMENTS:
– Blood Drive
– Cannoli Run
– Read your news letter

COT:
Prayers and praises, This was done C-Span Style everyone shared.

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Block Party Beatdown

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WARMUP: SSH, windmill, cherry pickers, navy seal burpees (10 count movement)
THE THANG:
Mosey to Walter Elisha
Run to each park bunch and do 5 Navy Seal Burpees. Wait for the 6 to finish then run to next bench together.

Once we reached the grassy hill, we ascended the hill with various MOTs:
Run
Nur
Bear Crawl
Crawl Bear
Burpee broad jump
At top of hill, accumulate as many squats as you can until the 6 reaches top of hill. Careful descent down the hill.

Continue our mosey down the path to remaining park benches.

Mosey back to Massey hill – lunge to top parking lot where we did merkins, calf raises, and proved to ourselves we got better at navy seal burpees.

MARY: yes and we shared the areas of our lives we need help in
ANNOUNCEMENTS: yes
COT: had to be there

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Tour De Fort Mill

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WARMUP:
– Imperial Walkers
– Pumpkin Pickers
– Moroccan night-clubs
– Merkins
– Hold position for down dog
– Honeymooners
– Right side plank
– Left side plank

THE THANG:
Run from starting lot up Main St. to 160, right on 160 to Right on Monroe White St. to First Baptist Church:

DORA in parking lot of First Baptist Church:
– 100 Big bois
– 200 Squats
– 300 SSH

Mosey back to Main St. back to starting lot then up Massey St. to parking lot.

Merkin March
– Start at parking lot line, 5 merkins per line, bear crawl to the next line, you’re done at 50
– Turn around, do the same thing but with 10 squats for each line

50 dips
Ab Lab to close it out

Thanks <@U01NGHPR2HW>!

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Bushwood Casino – Suplex dealing…

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WARMUP: MOTIVATOR, Windmills, Imp.-Walkers

THE THANG:
:black_joker: Texas Hold ’Em Beatdown Rules
Setup:
– Regular deck of cards. Assign each suit to an exercise:
– Hearts → Merkins Diamonds → Squats
– Clubs → Big Boy Sit-Ups Spades → Jump Squats
– Number = reps (face cards = 10, Ace = 11, Joker = Q’s Choice)
– Change Exercises for Each Round…
– All Pax do exercises for Flop/Turn/River. Folding = 5-10 of “ante-exercise”. Betting (w/ IOU of ante-exercise reps) proceeds as with regular Texas Hold ’em. Upon the showdown (post-River card), everyone “Pays up”. Winner calls out easier/alt. exercise for himself & the pax that pay up w/ time to spare (until the 6 is up)

Round 2 & 3 (same as above… new exercises)
Hearts:CDD / Shakira
Diamonds:Lunges / Sumo Squats
Clubs:V-ups / Dying Cockroaches
Spades:Flying Squirrels / Kosak Squats
Ante/IOU: Hand-Release Burpees / Lt. Dan/Apollo Ono complex

Mosey around Lot …. Then 4-Square.
when “out”… take a short lap & do merkins until back in.

Quotes shared w/ Pax throughout the workout (Common theme of paying your debts):
Proverbs 10:9 (NIV)
“Whoever walks in integrity walks securely, but whoever takes crooked paths will be found out.”

Marcus Aurelius – Meditations 6.30
“If it is not right, do not do it, if it is not true, do not say it.”
(And if you said it—do it.)

Seneca – On Anger, Book III
“A promise is a debt.”

John Wooden (legendary coach):
“Be more concerned with your character than your reputation, because your character is what you really are.”

George Washington:
“Associate yourself with men of good quality if you esteem your own reputation; for ’tis better to be alone than in bad company.”
(Good company pays their IOUs.)

F3 Lexicon – Freed to Lead
“Your word is your bond. If you said it, own it. If you owe it, do it.

MARY: Pax choice – included Am.Hammers, leg raises, LBC’s among others

ANNOUNCEMENTS: Trash clean up, New AO in Rock Region, upcoming Canoli Run & Tortoise+Hare
COT: prayers for various life transitions lifted to Sky-Q

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