Tag: Deep Dish

Don’t need a lot of ground to cover

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Form matters and our space is limited. Let’s get to work.
WARMUP: A short jog with some butt-kickers & side shuffles.
THE THANG: Grab the (2) 60lb sand bags and introduce them to our kettle bells.
One PAX would farmer carry the two sand bags (leaving his bell behind) and travers roughly 40yds total while the other PAX completed an exercise. Everyone got 2rds on the bags while the following exercises were completed.
Thrusters, OH Press (L), OH Press (R), Simbas, Curls, OH Tricep Extensions, Flutters w/ Press, Bent Over Rows, Dead Lifts, Standing Lunge (Left leg in front), Standing Lunge (Right leg in front).
Ditch the bags and overhead carry the bells to the front of the stadium. Form 2 lines facing each other.
Focus on form and identify the man across from you. He was your competition and your accountability.
Perform real squats until one of you take a break then we do 5 Man Makers
Repeat this evolution but doing overhead presses then 5 thrusters when failure occurs.
Very interesting to realize when these are the parameters, you’re apt to work much harder. Nobody wants to quit on someone else.
Shuffle with your bell over to the circle and form 2 columns (formation) facing me. Very reminiscent of the way Santini used to line us up.
20 KB Swings then a 20 second hold with the KB out front.
20 Low Squat pulses (yes, you Redwoods remember these) then a 20 second low squat hold (keep your chest up)
20 Flutters w/ Press and a 20 second Canoe hold
Shuffle up the hill to the maintenance entrance, do some more work.
Down to the gate for more work. Back to COT for more work.

MARY: See above
ANNOUNCEMENTS: Newsletter
COT: Indeed. Stays in COT.

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EMOM HELL

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WARMUP: SSH, merkins, windmill, navy seal burpees

THE THANG:
30 min EMOM
Ascending Rep Count
Mins 1-5: 5 reps
Mins 6-10: 10 reps
Mins 11-15: 15 reps
Mins 16-20: 25 reps
Mins 21+ 40 reps

Exercises: (if you fail to complete required reps, move to next exercise in next round)

Navy seal burpees
Burpees
Hand release merkins
Jump squats
SSH
Sprint

Had some extra time so did some sprints with exercises

MARY: nope
ANNOUNCEMENTS:
COT: only you can hold yourself accountable. What do you do when your jester tempts you and nobody else is around to hold you accountable? Do you do the right thing?

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Do The Work – Get Sore

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WARMUP: Run almost 2 parking lot laps then circle up at the base of the hill at the entrance of the school property.
Typical warm culprits: SSH, Merkins, Squats, Wind Mills
THE THANG:
50% effort run to the stop sign at Whites Rd, 25 Merkins
Run back to the start, 20 Squats
75% effort run to stop sign, 15 Carolina Dry Docks
Run back to the start, 10 Jump Squats
100% effort run to the stop sign, 5 Diamond Merkins

Mosey past the start and continue to the parking lot adjacent to the stadium entrance for a bear crawl accumulator.
Bear crawl 3 parking lot spaces then 2 Carolina Dry Docks
Bear crawl another 3 spaces then 3 CDDs.
Bear crawl another 3 spaces then 4 CDDs.
Continue the trend until the end of the lot.
3/4 of the way through this evolution, I was reminded of a message that has been ringing in my head frequently. I shared this with the PAX:
“Everybody wants to be strong but nobody wants to be sore.”
This is a reference to wanting the hardship to pass while reaping the rewards of the finish product. As we all know, growth happens in the journey, long before you reach the finish line. Embrace the soreness.

Now, crawl bear back to the starting line then make our way to the goal line on the football field. We’ll be performing a modified “corners” evolution.
10 Flutter Kicks I/C, Run across the field to the other side of the same goal line for 10 Flutter Kicks I/C, Run 100yds to the other goal line but on the same side of the field for 10 Flutter Kicks I/C then across the field for 10 more Flutter Kicks I/C.
Now, run to the 20yd line and execute the same evolution while performing 10 American Hammers I/C at the stops.
Now, run to the 40yd line with 10 LBCs at the corners.
Make our way back to the start for a 100yd sprint then a 100yd NUR back.
Make our way back to the parking lot and run back to COT with a few stops for a Merkin variety along the way.
Lastly, 1min elbow plank hold.
Remember, don’t shy away from doing the hard work in life and embracing the soreness. Additionally, don’t assume you’ll get a fresh start to tackle a challenge because after all, nobody cares what you can do fresh.

MARY: Integrated throughout
ANNOUNCEMENTS: Newsletter
COT: For Sure

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Push the Pace

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WARMUP:
THE THANG:
Up Massey Hill to Harris street. Through the trail to WEP. Hit the park benches where we alternated between merkins, squats, curls, flutters with press, overhead press. Ruck back the way we came. 3.5mi total.
MARY: walked up Massey backwards
ANNOUNCEMENTS: some CSOPS coming up
COT: yes

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What’s a Kraken Man-Maker?

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Low slow squats

Head to entrance hill and complete a “7”. Man-makers at the bottom and squats at the top

THE THANG:
Card game:
Numbers 1-10, do the number of reps per card:
Hearts – Goblet squats
Clubs – overhead press
Diamonds – KB swings
Spades – 2-hand upright rows
 
A – 5 Man-Makers
K – 10 Lunge squats w/bell overhead, single count
Q – 15 flutter with press – count on press
J – 20 Plank pull-throughs
 
Joker – 5 Kraken Man-Makers. Pick a partner and do these together
MARY: American hammers and Freddy mercury’s
ANNOUNCEMENTS:
COT:

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Sink Flag Handoff

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WARMUP: Is for sissies.
THE THANG: A .75 lap around the campus with full gear (weight vest and sandbag on your back, kettlebell in one hand and cinderblock in the other) each time you had to set down the block and hell it was ten bag tosses mosey back to your bell and block for ten merkins, load back up and carry on.

7s with thrusters and four count mountain climbers with farmer carry each way with the bell and block.

MARY: Circled up, geared up, static hold with everything until you couldn’t. Planked and ten merkins over the span of two minutes to wrap it up.
ANNOUNCEMENTS: Flag handoff to the man <@U088CUMTQ05>
COT: Yep

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Party on Massey Hill

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WARMUP:
40 SSH
10 windmills
20 Merkins
Mosey up Massey Hill

THE THANG: DORA style, 4 rounds:
One partner runs down and up Massey hill, other partner accumulates reps.

Round 1:
100 merkins
150 CDD
200 shoulder taps

Round 2:
75 big boys
100 flutters
150 mountain climbers

Round 3:
100 monkey humpers
100 jumping split lunge
100 squats

Round 4:
75 navy seal burpees
+9 navy seal burpees at the end of

MARY: Flutters, but mostly gasping for breath

ANNOUNCEMENTS: several

COT: don’t be generic – be specific and willing to open up about your struggles

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The Time is Always Now

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WARMUP: methodical
SSH
1 burpee
Windmill
2 burps
IW
3 burps
HW
4 burps
J-Lo
5 burps

Farmers carry

https://medium.com/@danjohn84123/humane-burpee-342d0054a13f
Finished with swing sequence to hit 100 total
5 swings
5 America swings
5 swings
5 swing squats
5 swings

Farmers carry

12 halos
10 split squats
Bear crawl the hill with the bell
12 halos
10 split squats

Waiter’s carry

3 https://www.instagram.com/reel/DHj1DVQSau2/?igsh=MXZhMjY4MGZlcHltbA== each side
(Couple of rounds)

3 dead lift
3 goblet squats
3 swings
SPRINT the hill
(Couple of rounds)

Farmers carry

4 clean to squat
4 thrusters
4 swings
4 rows right
4 rows left
8 merkins
(Couple of rounds)

5 burpee snatches each side to close out

ANNOUNCEMENTS:
Bethel service next week
Tortoise and Hare
Suplex has a long term EH coming to the Yard tomorrow

COT:
https://f3nation.com/get-right is never over because “The Time is Always Now.”

If something isn’t solid in your world, what are you gonna do about it? The time is now.
Put aside your ego, doubts, fears, worry, hesitations, past, limiting beliefs, and get started. The time is now.
You know what needs to be done. Gentlemen, the time is now.

“There is never a time in the future in which we will work out our salvation. The challenge
is in the moment, the time is always now.”
—James Baldwin

Grateful to share the gloom with you this morning

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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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Memorial Day at American Jackal

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WARMUP: SsH, Imperial Walkers, Moroccan night clubs, Cherry picker, low slow squat
THE THANG: 5 stations, we honored a fallen soldier to start each station.
5 minutes of work at each

Station 1: Spc. Joseph Nurre

“Volunteered to serve so his best friend wouldn’t be alone. He was killed by a road side bomb on August 21st, 2005.”

Focus: Leg endurance + cardio
• AMRAP 5 min:
• 20 Squats (scale: jump squats or air squats)
• 40 Mountain Climbers (4-count)
• 10 Step-back Lunges (scale to lunge hold for knee-friendly)

⸻

Station 2: Sgt. 1st Class Paul R. Smith

“Held his position under attack and manned a .50 cal, saving over 100 men at the cost of his life.”

Focus: Agility + balance
• 5-min Ladder:
• 5-10-15-20…
• Cone shuffles (10 yards out/back)
• Single-leg deadlifts (alt. legs, bodyweight or sandbag)
• Broad jump → backpedal return

⸻

Station 3: Spc. Ross A. McGinnis

“Threw himself on a grenade in a Humvee, absorbing the blast and saving his crew.”

Focus: Core and grit
• EMOM x 5 min:
• 15 Flutter Kicks (4-count)
• 10 Heels to Heaven
• Plank hold for remaining time
(Modify by reducing reps or sub flutter kicks with bent knee variations)

⸻

Station 4: Cpl. Jason L. Dunham

“Used his helmet and body to shield fellow Marines from a grenade, ultimately giving his life for theirs.”

Focus: Mobility + lower-body strength
• AMRAP 5 min:
• 20 Walking Lunges (or lunge in place)
• 15 Groiners (hip mobility)
• 20 Side Lunges (10 each side)

⸻

Station 5: Sgt. 1st Class Jared C. Monti

“Repeatedly braved enemy fire to rescue a wounded soldier. Was killed on his third attempt.”

Focus: Speed + explosive lower body
• Tabata (20:10 x 8 rounds) – Alternate:
• Box Jumps or Tuck Jumps (scale: step-ups)
• Sprint or High Knees
(Modify jumps to step-ups or fast step-backs)
MARY:
ANNOUNCEMENTS:
COT:

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