Tag: Farmers Only

Rinse and repeat

Leave a comment

WARMUP: Yep
THE THANG:
10 deadlift mosey to next station
10 deadlift, 10 row, mosey back to first station
10 deadlift mosey to next station
10 deadlift, 10 row mosey to next station
10 deadlift, 10 row, 10 cleans mosey back station
10 deadlift, 10 row and so on and so forth until we got to

10 deadlift, 10 row, 10 cleans, 10 press, 10 front squat, 10 back squat.

Oh yea if anyone dropped the bag everyone had to do three bag over burpees.
MARY: 3 bag over burpees
ANNOUNCEMENTS: some
COT: in thy circle we trust.

TClap |
0

It Pays to be a 1

Leave a comment

It was a relatively warm morning at Minnow pond where 17 strong PAX met to get some miles..but only limited smiles.

Ran straight to WEP in front of the stage.

The workout:

Start with 10 Burpees

Run to the first swing along the paved path do 10 merkins and 10 lbcs

Run back to the stage do 9 burpees

Run to the 2nd swing on the path do 10 merkins and 10 Lbcs

Run back to the stage and do 8 burpees

Keep going along the path as far as you can until time.

It was here that YHC made the decision to split the pax up into 1’s and 2’s.

I was thinking I just wanted to create some space on the path….unfortunately…what happened was the 2’s were given the opportunity to run up the WEP hill pretty much the entire time.

Despite the complaints the PAX handled it extremely well.

At 5:55 we headed back to COT and got there just in time for 10 more merkins 10 more LBCs and 1 last burpee.

Thanks to Nasa for the opportunity. It was great getting out amongst the PAX this morning.

Until Next Time….

It PAYS TO BE A 1!

TClap |
0

All of the burpees

Leave a comment

WARMUP:
Moroccan nightclubs
Windmill
Cherry picker
Low slow squat
Hillbilly walker

Burpee mile(ish) – 12 burpees, run .3 miles, 12 burpees, run .3 miles, 12 burpees, run .3 miles, 12 burpees, run .3 miles for a total of 48 burpees and 1.2 miles

THE THANG:
Burp Back Mountain: partner exercise. Partner 1 nurs up the entrance hill to WEP, then runs forward back to start and does this 5x while partner 2 does burpees. Switch until a total of 100 burpees are completed per team

Head back to amphitheater where pax take turns pulling cards from the F3 card deck and all pax perform exercises on cards
MARY: none needed
ANNOUNCEMENTS:
COT:

TClap |
0

Pillars of Pain – Part II

Leave a comment

No warm-ups, straight to the pillars. Partner exercise. Partner 1 started at Pillar 1 (Squat Thrusters), Partner 2 started at Pillar 17 ( Bent over Rows). Reps = Pillar #. Once Partner 2 completes reps, flip flops with Partner 1.
Big lap around the field and back to the front of the school with stops at each corner, bear crawl and farmer carry between stops.
Sandbag exercises man makers, curls, Flutters . Lunge walk to last pillar. Squats, LBCs, bend over row. 10 reps at first stop, +10 reps at each next stop.
Back to flag for COT.

TClap |
0

The Sheldon Cooper

Leave a comment

WARMUP:
Run up main street, stop to do 1 burpee, around clebourne stop to do 1 squat, over to entrance of WEP and do 1 merkin, stop at amphitheater and do 1 Big Boy
THE THANG:
The Sheldon Cooper
10 burpees
10 squats
10 merkins
10 big boys
Run 0.3 miles around the park and stop at lit swing and do:
9 burpees
9 squats
9 merkins
9 big boys
Run 0.3 miles back to start and do 8 of each. Repeat down to 1 each
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Strength in Motion, Buckets of Pain and Cinderblock Regret

Leave a comment

Pre-Workout Prep

Pulled into the gloom at 4:45 AM—silent, still, and completely void of movement. With no one in sight, I set up three lanes with four stations each:
• Cone 1: 5-gallon buckets filled with bricks for farmer carries
• Cone 2: Cinderblocks
• Cone 3: Sandbags
• Cone 4: More cinderblocks

Then it hit me—I was 15 minutes early. The start time was 5:15, not 5:00. So, a slow mosey to the COT area, where I linked up with Farmers Only and Brawley. Soon enough, the PAX began to roll in, ready to put in work.

At 5:15 on the dot, we launched. Disclaimer was given, and movement began.

Warmup (Buy-In)
• 25 Cinderblock Thrusters
• 25 Sandbag Throws
• 25 Bucket Squats

The Thang

PAX counted off into two teams, then received their marching orders: Work through each station in rotation, with a farmer carry serving as the movement driver.

Round 1
• Cone 1: Farmer carry buckets (approx. 0.05 miles)
• Cone 2: Sandbag Squats
• Cone 3: Cinderblock Front Raises
• Cone 4: Cinderblock Overhead Press

Partner 1 carried the two 5-gallon buckets down to the cone and back while the remaining PAX worked at their respective stations. Upon return, everyone rotated stations.

Round 2
• Cone 1: Farmer carry buckets
• Cone 2: Sandbag Bent Over Rows
• Cone 3: Cinderblock Curls to Press
• Cone 4: Cinderblock Tricep Extensions

Round 3
• Cone 1: Farmer carry buckets
• Cone 2: Sandbag Curls
• Cone 3: Cinderblock Manmakers
• Cone 4: Cinderblock Swings

Rinse and repeat—we cycled back to Round 1 and got about halfway through before time called.

Finisher (Buy-Out)
• 25 Cinderblock Thrusters
• 25 Sandbag Throws
• 25 Bucket Squats

Quick clean-up, then straight to COT.

COT (Circle of Trust)

Announcements:
• Convergence Friday
• The Jäger on Saturday, plus the check giveaway
• Fast 5K for Luka
• Read your newsletter for more details

Prayers/Praises:
• Health concerns for many family members
• Mental health struggles among the PAX and their loved ones
• Gratitude for the men who showed up, held each other accountable, and pushed through the work

Final Thoughts

No wasted reps. No shortcuts. Just men showing up in the gloom, embracing the grind, and getting stronger together. Iron sharpens iron.

SYITG.

TClap |
0

Run, Exercise, Run, Do The Work

Leave a comment

Mission – Know It…for the love.
WARMUP: Not Really
THE THANG:
Run around the building, 3 core exercises
Run to Front St, 3 upper body exercises
Cross 160 & run to Brayden, 3 lower body exercises
Run to the bottom of the hill and back up, 2 core
Run to Ivybrook, 2 upper
Run to the school basketball courts, 2 lower
Run 1/2 way up the back road, 1 core
Run to the top, 1 upper
Run back to the basketball courts, 1 lower
Run to Ivybrook, 2 core
Run back to COT…Plank series

For the one person that read this far, you’ll see the similarity to a recent Minnow Pond BB. Why reinvent the wheel? No need to introduce a game or anything creative, just get a minimum of 3mi and make the guys push a little harder. Or, pull a little more if you’re ‘squatch.
In other areas of my life, I try to make things harder. In some cases, I’ve even created the more difficult situation. If I can strip the emotion out of the situation, assess it then address it, I can tackle it.
That’s exactly what we did at Sweep The Leg. We assumed this post would be hard, showed up, got simple instructions and did the work. Nothing creative. Nothing complicated. Nothing emotional. Nothing easy.
Just.Do.The.Work.
For the love, stop settling for just showing up. Showing up is important, yes. You can’t lead without showing up. If this is about leadership, don’t measure yourself against a standard that says showing up (physically) is enough.
You’re here for more. Time to lead!
MARY: See above
ANNOUNCEMENTS: Convergence, Jaeger
COT: You should’ve been there.

TClap |
0

Gloom 3: Return of Fusion

Leave a comment

WARMUP: We did
THE THANG: We ran to the back of the school and got rocks and carried them around, and then we jumped over walls and stuff.
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

TClap |
0

Simple but painful

Leave a comment

Run to the school back entrance but first male 2 stops for merkins.

The thang: 10 light poles. 1st light pole is for 5 burpees, run to second pole and do 27 squats and 27 merkins. Back to first pole and repeat 5 burpees. Run to second pole and do 24 squats and 24 merkins, back to first pole and repeat burpees. Keep going to the next paul and back to the first one reducing the number of squats and merkins by 3.

Run back to COT after finish all 10 poles for a total of 3.5 to 4 miles for everyone.

TClap |
0

Around The Fort to Return The Pond to Its Roots

Leave a comment

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

TClap |
0