Tag: Cubbie

DORA in the Parks

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8 started their day off strong with a chilly Dora in the Parks at Block Party. Here’s what we did:
Warm Up
– 10 SSHs (IC)
– 10 Seal Claps (IC)
– 10 Imperial Walkers (IC)
– 10 Windmills (IC)

The Thang
Mosey to Millstone Park
– 20 Merkins
– 40 LBCs
– 60 Squats

Mosey to Confederate Park (repeat above)
Mosey to WEP (repeat)
Mosey to Harris Street Park (repeat)
Mosey to Veterans Park (repeat)

Totals: 100 Merkins, 200 LBCs, 300 Squats, 3 miles

NMM
When you Q Block Party, Cubbie likes you to share your “why” because a man who has a “why” to live can bear almost any “how.”

My why is my desire to be reliable for those I love. I want to be able to carry the heavy things and the heavy burdens of my family and friends. F3 strengthens me physically, emotionally, and spiritually – making me resilient in the face of adversity.

Last month at Disney, my son and I were rushing to catch a bus from Hollywood Studios to Magic Kingdom. We had plans to meet my wife and daughter and this bus was the only way to get there on time. I could see it in the distance, loaded and ready to leave. I knew my 5-year-old’s legs couldn’t get there in time after a full day of walking, so I picked him up and ran to catch the bus (notching a couple kills on the way). Without F3, I’m not certain I would have made that move. This physical endurance is built by the Daily Red Pill.

To me, the COT is the best part of the workout. What we share is so valuable. We have the antidote to male loneliness in the form of genuine care and concern with a heavy dose of sophomoric humor and dynamic shame goading. It’s the perfect recipe for a man to feel included. Sharing our struggles lessens their effect and celebrating our wins doubles their impact. This is the mental and spiritual catalyst for impact and improvement.

So, what’s my “why?” You are. You make me a better man. You make me a better husband, father, friend, and leader. And that’s why I’ll keep coming for another 11+ years.

Aye!
IJ

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Around The Fort to Return The Pond to Its Roots

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WARMUP: Skip to the Thang.
THE THANG: In an effort to return Minnow Pond to its roots, we ran, stopped for exercises, ran, stopped for exercises, repeat. I will write the stop then the qty & category of exercises.
Fort Mill Pharmacy-3 Core Exercises
Jackson St/Sidney Johnson-3 Upper
Harris St-3 Lower

First Flat up the Harris St hill-2 Core
Massey St-2 Upper
Bottom of Massey-2 Lower

Up Main St to Leroy St-1 Core
Leroy/Summersby-1 Upper
Back to Leroy-1 Lower

Back to COT for a few more core exercises

All got 3.5+mi. 1 got 4mi.

MARY: See above
ANNOUNCEMENTS: Yes
COT: 5th Core Principle

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Broga and Mosey New TV Series

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WARMUP: Mosey Up Massey Hill
THE THANG:
1mile run

30min Broga

1mile Run

3min Broga

Or
1mile run with 4 pain stations
5 burpees
10 CCDs
15 Sumo Squats

MARY: Broga
ANNOUNCEMENTS:
Yeager….Do It
COT:
Be the friend even when others are not

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swinging in the park

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WARMUP: SSH, Imperial Walking, Low Slow Squat
THE THANG: Mosey to the amphitheater. Pax will start with 3 burpees. Then we performed the pendulum. PAX swing from the bathrooms to the first set of swings on the opposite side of the amphitheater. At the bathrooms there were 12 BBSU, at the swing 12 4-count flutters. Every round decrease by one on both sides. Always 3 burpees in the middle.

OnlyFans, Cubbie, and YHC made it to the 3 count with Skipper and Soup making 4 and Slash picking his way back to CoT earlier than the rest of us.

Mosey back with two extra stops for burpees. That means everyone should have had about 60 burpees in their morning diet.
MARY: enough time for 7-8 american hammerz
ANNOUNCEMENTS: stuff is happening
COT: Talked about trust

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For the love of Cindy

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WARMUP: 20 SSH, 10 Windmills 15 IW &HW
THE THANG: AMRAP 1 minute 30 seconds “rest” (SSH) Curls, Offset Merkins, cactus squats, flutter press, man makers, rows and Halos. After first set sat on the wall and did some calf raises, rinse and repeat until it was time for Cubbie
ANNOUNCEMENTS: Rooster in RH 3/1 Convergence at the Hive 3/14, Jaeger 3/15
COT: Prayers for marriage and for being the fathers our children need us to be.

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I stole this Q from MeCa on Backblast, but it’s Different

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WARMUP:

SSH
Little baby arm circles
Reverse
Cherry pickers
Imperial walkers
Hillbilly walkers

THE THANG:

Listened to Metallica, Greatest Hits before Black Album

Mini progressive ladders

Ladders are in groups of 3, adding a new exercise every time

Ie – 5 reps, 5 and 10 reps, 5 and 10 and 5 reps

5 Thurster
10 Swings
5 Lawnmowers (Each Side)

OH Carry to end of parking lot and back

5 Overhead Press
10 Side Bends (Each Side)
5 Lunges (Each Side)

Bear crawl

5 High Rows
10 Tricep Extensions
5 Curls

Crab walk

5 Deadlifts
10 Merkins
5 Sumo Squats

Broad jump

5 Halos
10 Figure 8s
5 High Bell Flutters

Normal Carry

Repeat Again

ANNOUNCEMENTS:
COT:

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I think you’ll be okay, they’re covered in a thin candy shell

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The THANG:

Holy schnikes, we had 18 PAX for a Tommy Boy quote run. We ran Massey, to Harris, to Audrey, to Main in a loop with Derkins, Dips, Clave Raises, CDDs, V-Ups, and Big Boys. We had runners and ruckers.

COT:

On the heavier side, HIMs shared prayers that are really rocking their personal lives and I thank you for sharing. The COT is what makes us unique and allows those hard conversations to happen. This community has your back. Thanks for showing up today to get better. Thanks for letting me lead these men into Thursday.

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