13 pax showed up for an Armory beatdown today. The Mikel chatter stopped fast when they learned they had 16 minutes to complete 500 reps OYO. We missed the time hack but got it plenty of work
The Warm up:
SSH x20
Cherry Pickers x20
Windmill x10
Bonus SSH x20 for JWow since he showed up late
Lap around the lot
The Thang:
You vs you
100 reps in any manner the pac saw fit of the following exercises – merkins, big boys w/bell, squats with bell, curls, tricep extensions.
Bonus work KB Swings
It pays to be a winner
Mosey to the wall for a wall sit as long as you can. Upon failure take a lap. Last man standing don’t have to run
Rinse and repeat with B2W as the exercise
Finish up with another round of merkins, squats, swings, curls, tricep extensions until 6:00
Prayers for Uhaul
Announcements check your newsletter
WARMUP: Mosey to Bank. 5 burpees OYO, 24 SSH, Mosey to Brayden
THE THANG: Brayden Loops. Start with 5 burpees. 10 Squats, 15 flutters, double count, half way through loop 10 merkins, finish loop. Rinse and repeat until time. 4 miles
MARY:
ANNOUNCEMENTS:
COT:
Now that the Journey 3rdF meetings have finished my Friday has opened up for hitting some AO’s that I haven’t hit in a while to meet some of the fresh guys who share the Gloom. Little did they know what to expect. Being that the Q point for this week is Accountability which is Q point 2.5 if you happen to be following along with the idiotic numbering system it was time for some accountability at Varsity. My original Q plan got tossed as soon as the number of PAX hit more than 8 so I modified from an accountability rotation where we would all hold a plank and watch each man perform the exercise using their best form while the remaining PAX observe and critique to something more familiar while still tying back into standards and enforcement. The old school APFT was introduced to the unsuspecting PAX after we performed some SSH and some Merkins, and a few peter parkers.
Same as always, 2 mins as many correct reps as possible.
2 mins of merkins where must go at least down far enough where your upper arms are parallel with the ground, extending all the way up to lock out arms to complete the rep. No resting on the ground, no removing hands or feet from the ground or the count is terminated.
Partner up to make sure the standard is upheld and enforced.
Next exercise is the big boy situp. Hands must be interlocked behind the head. No resting on the ground. Feet and hips must remain on the ground during the event. Chin must come up further than your tailbone in order for rep to count. Scoring was based on as many correct reps as possible in the 2 minute allowed time.
Final portion was the 2 mile timed run. Thanks to splinter for maintaining a great relationship with the local AO authorities who allowed us to use the track. Clock was started and everyone was off. 8 laps around the track and remember your time when you cross the finish line.
Everyone did a great job pushing and encouraging each other to finish strong. Great job fellas.
Head back over to COT for CountARama, NameARama, announcements, prayers and praises.
Encourgment to find another man or three and lock shields to allow yourself to become fully unlocked.
Thanks for the opportunity to lead Splinter on a great morning and was wonderful to see all of the new faces. June FNG Jamboree is in full swing. Find someone and bring them out to F3.
Stay Frosty my friends,
Olaf
21 men tackled day five of the new year at Block Party. Here’s what we did.
Warm up
10 Low Slow Squats (IC)
10 Hillbilly Walkers (IC)
10 Moroccan Night Clubs (IC)
The Thang
The route today was .5 miles (left on Main St., left of Clebourne St., left at Founders, left on White St.).
Round 1 – Take a Lap
10 Burpees
20 Merkins
30 LBCs
40 Squats
50 Calf Raises
1 Lap
Round 2
10 Wide Arm Merkins
20 Lunges
30 Flutters
40 Overhead Claps
50 SSHs
2 Laps
Round 3
10 Diamond Merkins
20 Jump Squats
30 Crunchy Frogs
40 Alternating Shoulder Taps
50 MNCs
3 Laps
Total distance: 3.5 miles.
NMM
I was encouraged this morning to see so many men shunning the fartsack for a chance to better themselves physically. We covered some ground, but kept close enough that no one ran alone. I enjoyed the heck out of this morning. Today’s mumblechatter reminded me of how important the 2nd F is. Fitness without fellowship is a workout group. Fellowship and friendship takes us to the next level and makes us better men. And men need other men to keep accelerating.
I recently read, “You can’t get wet reading about the ocean.” I found it appropriate for the first week of the year as people begin making resolutions. This is the time of year people make resolutions for a “new year and a new you.” They make promises to get in shape, to make more money, to read more, or basically become a better version of themselves. However, come mid-February, the gyms are empty, the books haven’t been cracked, and work status quo and malaise has settled in.
Resolutions fail because change requires effort. Change takes a dream, willpower, consistency, and guard rails. It’s gradual. It’s difficult. But it’s worth it!
You must take action if you want improvement. Take the first step even if it feels strange or others say its stupid. Growth can only happen if you move forward. So dream it, want it, do it, do it again, and have someone to keep you accountable. Positive habits require consistent effort. Make it happen and have friends to keep you in line. Then bask in the glory in accomplishing your goals.