Tag: Drop Thrill

Mixed bag at the Yard

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Started with a short mosey, zig zag thru the bollards, then circle up for a warm up of: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches. All in a variation of 10-15 reps I/C.

Thang 1: Mtn Climber relays. Three cones, do 20 m/c at #1, 30 at #2, and 40 at #4; run back to base line.

Thang 2: Bench work. Did step ups, derkins, butt touch sqts, inline merkins, dips, calf raises.

Thanks 3: Prison yard burpees. At half basketball court, Start with 6 burpees in corner 1, bear crawl to corner 2, 5 burpees, keep going around/down in burpees.

Thang 4: Four-corners Street walker style
Four corners/cones: 1st= 10 merkins, 2nd=20 LBCs, 3rd=30 monkey hmprs, 4th=40 SSH. Routine is: cone 1, then back to start line, then cone 1, cone 2, then reverse to cone 1 again and back to start line; then cone 1, cone 2, cone 3, then reverse: cone 2, cone 1, start line; then cone 1, cone 2, cone 3, cone 4, then reverse: cone 3, cone 2, cone 1 then start line. Results in: 70 merkins, 100 LBCs, 90 Monkeys, 40 SSH.

Short Mary round

COT

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I’m Still Standing 10 Years In

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I stole this from 3D but it’s always a good workout.

Uno

Blue – Merkins / Curls
Green – LBC
Yellow – Squats / Goblet Squats
Red – lunges / Chest press

Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise
Reverse – Repeat last exercise
Wild – Change color

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The Carpenter

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*WARMUP:*  side straddle hop, merkin
*THE THANG:* Kettle Bell one arm swing with three second pause overhead 10rep per arm double arm overhead with 3 second pause 15rep 20 swing and catch in opposite hand Sumo Squat 25 between each set run 75 yards do 10 hand release merkins then run back second set was one arm snatch overhead 10 reps bent over one arm row 15 swing catch 20 last set is rinse and repeat of first one

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The Carpenter

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*WARMUP:*  side straddle hop, merkin
*THE THANG:* Kettle Bell one arm swing with three second pause overhead 10rep per arm double arm overhead with 3 second pause 15rep 20 swing and catch in opposite hand Sumo Squat 25 between each set run 75 yards do 10 hand release merkins then run back second set was one arm snatch overhead 10 reps bent over one arm row 15 swing catch 20 last set is rinse and repeat of first one

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Convergence Before the Invergence

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It was rainy, cloudy, dark, in other words perfect weather for a convergence. We had roughly 55-60 PAX out for the variety of workouts that were about to be executed.  Disclaimer disclaimed, FNG identified (Randy from heaven on earth (aka Pittsburgh) , and we launched.

Bootcamp Q : Slapshot

Bootcampers followed me up the hill and towards the springs parking lot. After a quick plank for the 6 we moved onto to the parking lot across 160 behind the former bank and now drug store for the warm-up.

Warm-up:

50 SSH (IC)

20 Merkings (IC)

10 Michael Phelps (IC)

5 Windmills (IC)

20 Mtn Climbers (IC)

Stretch

20 Plank JAcks (IC)

Mosey to the other side of the parking lot.

DORA: Partner up with someone you haven’t worked out with. Run was around the drugstore and through the parking lots.

200 Plank JAcks

200 Toe Touches

200 SSH

150 Diamond Merkins

100 4-Ct Flutters

Recover Run Back towards COT.

Tabata Series

30 Seconds on 10 seconds off

4 Rounds 4 sets

  1. SSH
  2. Seal JAcks
  3. HR Merkins
  4. Am. Hammers

Last 7 minutes: 10 Burpess EMOM (which was reduced to a an 11 of sorts after minute 5 where we started going 10 burpees plus 1 BBS, then 9 burpees plus 2 BBS….etc… until we had about 20 seconds left.

I had everyone recover on their feet and then add 1 last Burpee.

NNM: I spoke today about one of the many examples of what F3 has meant to me. Specifically, the other day I was out for a pre-run where I started out at a “comfortable pace” already deciding in my head what I was “good” with that morning.  Then about 2 miles in I came across a fellow Pax who got to the AO early and decided to go find me. We started to run together and my “comfortable pace” got very uncomfortable very quickly. All told, when we got back to COT I had increased the pace I was running at by over 35 seconds. He literally found me where I was, didn’t leave me behind, and pushed me to accelerate. It is what I needed then, and it’s what I needed 5 years ago when I started F3. I never knew how fast I could run, until I started running with faster guys. That Friday morning was a great reminder that I can always push more, that I have plenty of gas left in the tank, and that somewhere out in the gloom a brother is willing to go find you and get you better. (Thanks Olaf)

Whether you are accelerating 1F or the 2nd and 3rd, run with faster guys and don’t just be comfortable. You never really know what you are capable of until you push just a little bit more.

AYE!

Running Q Bandcamp

Speaking of Running with faster guys…Bandcamp executed a 10K route where he was able to hit a PR. The route went all over the downtown Fort Mill area. Again, men surround yourself with HIMS you never know what you’re going to be able to do.

Ruck Q : JWOW

Ruck to Church of NAzarene

10 rounds –

5 merkins at the bottom then 10 squats at the top of the stairs.

Rucked to Print Shop

20 step ups and 20 dips

Rucked up Main STreet and back to Wep for the chair swing loop at each chair swing 5 squats and 5 CDD’s One more half loop to COT.

Kettlebell Q: 38 Special

Leg stretches for a couple minutes while us 40somethigns PAX complained about our joints

The Thang:

10 each of Arm Curl and Press, tricep ex. and overhead press. Grabbed bells and went for a stroll around the park. Bells always farmered carried. We used the park equipment to tell us what to do. Each Swing 20 swings, Statues 30 Standing Tesh with squat each arm Bathrooms = 20 squats same set as the start upon our return.

Paired up for a dora

100 Goblet Squats

200 Calf Raises

300 Flutter with chest press

6 minutes to go carry back to bathroom and back 1 minute of squats and 1 minute of swings.

IR Q: Kermit

Took a nice mosey around downtown Fort Mill and even down to the Peach stand and back. Big thank you for leading this piece and not leaving any men behind!

 

Post Workout  JWOW led us in prayer and we named a  FNG The name Cannonball.

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The Battle for Mental Wellbeing

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Let me say: I am neither a professional trainer nor a mental health professional—what’s here are my own opinions. That said, Mental Health is a plague that impacts us all to varying degrees. For those of us that are experiencing deep depression or have a loved one depressed, seeing a professional therapist is the wise choice. Please, ask for help and have no shame about it.

For those of us experiencing the flux of mind—the battle between our divine nature and our needy, child-like mind—you are not alone. Not only are you not OYO, everyone you meet is in their own battle as well. I have found no better text than QSource in helping me wage war against the flux: Against my lesser self.

To Get Right by taking the DRP in order to Live Right by extending beyond our own selfish nature and serve our loved ones is the path to joy—the only place, mentally, that I have found to keep my inner demons starved of oxygen. In serving others, you go beyond yourself and embrace Fellowship with them.

“No OYO” is a common phrase we use when discussing Mental Health, because seeking Accelerated Fellowship is a shield against your sabotaging -self. What I mean by “Accelerated” Fellowship are people that will make you a better version of yourself because they seek the same Advantage.

Fitness is a key component. Here’s your WOD…

Duration: 45 minutes

Warm-up (5 minutes):

  • Side Straddle Hops: 1 minute
  • Arm circles: 30 seconds forward, 30 seconds backward
  • Leg swings: 1 minute each leg
  • Imperial Walkers: 1 minute

Consider your struggles mentally. What are you doing that leads to poor mental health? For example, drinking too much and/or too often; being overly negative in certain situations; etc. What can you do to improve? In F3 terms, what bricks do you need to lay to create guardrails?

Main Circuit (35 minutes):

  1. Jump Squats: 4 sets of 12 reps
  2. Merkins: 4 sets of 15 reps
  3. Lunges: 4 sets of 12 reps each leg
  4. Plank: 3 sets of 45 seconds
  5. LBC’s: 3 sets of 20 reps (10 reps each side)
  6. Burpees: 4 sets of 10
  7. Mountain Climbers: 3 sets of 30 seconds

Who do you know that’s struggling? What signs are they giving that lead you to think they are struggling with mental health? What can you do to support them? Sometimes sympathy is needed. Sometimes, tough love. These considerations are difficult to get right—I often default to tough love and that is not always best. Be intentional about what they need. Be adaptable to the situation, to the moment. Approach this with love for them.

Cool Down (5 minutes):

  • Downward Dog Stretch: Hold for 30 seconds
  • Child’s Pose: Hold for 30 seconds
  • Cat-Cow Stretch: 1 minute
  • Forward Fold: Hold for 30 seconds

Remember the 5 C’s of virtuous leadership: candor, commitment, consistency, contentment and courage. These are valuable tools for building our own character and dealing with the challenges of mental health—for ourselves and for others.

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Laza

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*WARMUP:*SSH and Mosey
The Thangs: Set cones up at 10 yards apart for 100 yards. We did 1 merkin and 10 burpees at the 10 yard line and sprinted to the 100 yard line. Worked our way to 10 merkins and 1 burpees 1st and Ten Did Elevens with burpees and merkins with sprints. Finished that and did 4 corners with 7 burpees, 14 squats, 21 flutters and 28 big boys. Repeated 2.5 times.

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Laza

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*WARMUP:*SSH and Mosey
The Thangs: Set cones up at 10 yards apart for 100 yards. We did 1 merkin and 10 burpees at the 10 yard line and sprinted to the 100 yard line. Worked our way to 10 merkins and 1 burpees 1st and Ten Did Elevens with burpees and merkins with sprints. Finished that and did 4 corners with 7 burpees, 14 squats, 21 flutters and 28 big boys. Repeated 2.5 times.

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Metal 🤘🏻

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WARMUP: SSH, merkins, arm circles, squats
THE THANG: Tabata 60 secs on, 60secs off:

Halo, Merkin, swing, Flutter, Row, LBC, Goblet Squat, Jump squat, Single Leg Dead lift, Alt Lunge.

We got through 2 rounds of this full body upper middle and lower workout. Lots of great mumble chatter mostly about the hair metal play list. Let’s just say it was a generational divide!

All worked hard and felt it the next day.
Aye! Jekyll

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