Tag: Farmers Only

Rosie does the dishes

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WARMUP: • 25 SSH (IC)
• 10 Windmills (IC)
• 10 Imperial Walkers (IC)
• 10 Merkins
• Mosey 100 yards and back
THE THANG: Main Workout (35 mins)

? Circuit 1: Strength + Movement (12 mins)

3 Rounds – 40 seconds work / 20 seconds rest
• Sandbag Deadlifts
• Sandbag Front Squats
• Overhead Press (strict or push press)
• Sandbag Bear Hug Carry (30 yds out and back)
• Rest 1 min after 3 rounds

⸻

? Circuit 2: Partner Grinder (10 mins)

Teams of 2. One works, one moves.
• Partner A does AMRAP sandbag reps
• Bent-over Rows
• Thrusters
• Sandbag Clean-to-Squat
• Partner B: Sandbag Shoulder Carry (30–40 yards out and back), then switch
• Go 10 minutes nonstop

? Break: 1-minute standing rest

⸻

? Circuit 3: Core & Finishers (10 mins)

2 Rounds – 40s work / 20s rest
• Sandbag Russian Twists (seated)
• Sandbag Ground-to-Shoulder
• Plank Pull-throughs (sandbag drag side to side)
• Burpee over sandbag

?️ After 2 rounds, 1-minute rest

MARY: 1 second plank
ANNOUNCEMENTS: Cannoli Run, Tortoise and Hare
COT: Finish the day strong, men.

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Long duck walked into a bar and it hurt

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WARMUP:
Windmill
SSH
Merkins
Moroccan nightclub
High knees
But kickers
Side shuffle

THE THANG:
Mosey over to the playground
3 rounds of 7 reps
Swinging merkin
Squats
Pull ups

Run lap around the track
Bear crawl length of turf field inside the track
Move over to the far playground

3 rounds of 7 reps
Incline merkin
LBCs
Lunges

Move to bball court for suicides, yes it is plural because we did it twice.

Move back to playground and repeat the exercises

Run a lap
Crab walk across turf
Move over to first playground
Repeat exercises we started with

MARY:
Not much time so we did a few stretches
ANNOUNCEMENTS:
COT:

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Sweepblast

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Q AT SWEEP THE LEG 031725
Run to top of Dam Rd
– 17 merkins
– 17 jump squats
– 17 big boys
Run to Stonecrest
– 17 merkins
– 17 jump squats
– 17 big boys
Run to roundabout
– 17 merkins
– 17 jump squats
– 17 big boys
Up Hubert Graham on Rt Side
– Every other manhole cover, do 3 burpees
Wait at top
Back down Hubert Graham
– Every other manhole cover
– 15 plank jacks
– 10 shoulder taps
Run to roundabout
– 15 plank jacks
– 10 shoulder taps
Run to Stonecrest
– 15 plank jacks
– 10 shoulder taps
Run to top of Dam Rd
– 15 plank jacks
– 10 shoulder taps

Or something like that. You’re only here for the stats anyway…

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Get The Work Done – KB Style

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WARMUP: Run the loop then more of the typical hits: Windmill, SSH, Merkins, Low Slow Squats.

THE THANG: Hoist your bell overhead and move to the far parking lot.
For this round, the exercises would be performed with the bell and the burpee is without the bell:
10 Man-Makers: 2 Burpees
20 Simbas: 4 Burpees
30 Kettle Bell Swings: 6 Burpees
40 Overhead Press (20ea side): 8 Burpees
50 Lunge Walk Paces (25ea side): 10 Burpees

Partner Rounds
Round 1
Grab a partner and choose the left or right side of the loop to launch from.
Partner 1: Farmers Carry both Kettle Bells around the big loop.
Partner 2: Flutter Kicks
Flapjack
Round 2
Partner 1: Farmers Carry again
Partner 2: Box Cutters
Flapjack

Next, line up on one side of the parking lot. Bear Crawl with your Bell 40 paces, 20 each arm.

Next, come back together in a group.
Hold your Bell overhead until 1 man lowers his Bell then all PAX perform 10 Merkins.
Repeat 3 more times for a total of 4 rounds.

Farmers Carry the bell back to COT.

MARY: Sprinkled throughout plus a little at the end.
ANNOUNCEMENTS: Newsletter details.
COT: You bet.

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Zipper games (not what you think)

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WARMUP: Load up with weight vest, 3 40lb sandbags and one 60lb
THE THANG: The Whiteville park zipper game.
Split into two groups starting at Spring and Leroy. Group one with sandbags went left for a .3 mile loop to hill street. Groups two went right with just vests for a .45 mile loop to hill street. Last group back to spring owed five burpees. Rinse and repeat all the way to lockman. Loaded up and headed to cot switching sandbags every two blocks.
MARY: everyone did ten burpees.
ANNOUNCEMENTS: see ya Christmas party.
COT: Be grateful. It’s a beautiful masters Sunday and a beautiful day to be alive.

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Almost an “SWF”

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It’s “Varsity” so I took the approach that we’d essentially cut right to the chase. Out of my own need, we needed a little bit of a warmup. So…
WARMUP: Run a bit then circle up:
The typical hits: Windmills, SSH, Squats, Merkins

THE THANG: Grab a cinder block and post up at a pull-up bar as our home base. We had 4 points of interest we’d travel to after completing 5 Dead-Hang Pull-Ups (DHPU) each time, more details below. Some PAX were more “dead” than others on their pull-ups…IF you know what I mean. Here was the order of events:

1. (5) DHPU, hoist the cindy overhead and walk down the hill, make a left into the parking lot for (10) Man Makers, (10) Thrusters, (10) Leg Lifts. Travel back to the bar with cindy overhead.
2. (5) DHPU, leave the cindy and run down the hill make a right and stop at the start of the circle. Bear crawl the circle then (10) each leg Spiderman Merkins, (10) 4ct Mountain Climbers, (10) each leg Peter Parkers. Run back to the bar.
3. (5) DHPU, leave the cindy and run to the stop sign at A.O. Jones Road. (10) Diamond Merkins, (10) Regular Merkins, (10) Mike Tysons. Run back to the bar.
4. (5) DHPU, leave the cindy and run to the entrance of the band practice lot. Modified Jack Webb to include 1 Burpee:4 Carolina Dry Docks. We went up to 5:20. Run back to the bar.

That concluded the 4-corner portion but we still had a little left in the tank and a little time on the clock.

With Cindy’s
(15) Curls
(15) Overhead Press
(10) Simbas (Thanks Rafiki)
(10) Toe Touches

Drop the cindy’s back at their rightful home and mosey to COT for a little bit of Mary.

MARY: Included above
ANNOUNCEMENTS: All about the Fast 5 for Luke tomorrow.
COT: 5th CORE PRINCIPLE

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4 corners of pain in the sink

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WARMUP: A little plank calf stretch, Moroccan Nightclubs, Windmills, Strawberry Pickers
THE THANG: Mosey with sandbags to start, overhead sandbag carry’s to the pillars, 1 min wall sit with sandbags then drop bag and 1 min without, 25 calf raises, overhead sandbag carry’s to 1st corner, 25 Romanian deadlifts, Bag throws to 2nd corner, 25 bent-over rows, overhead bag carry’s to 3rd corner, 25 sandbag curls, bag throws to 4th corner, Sandbag carry around the sink, REPEAT 4 corners of pain, bag carry to COT, 50 Bag presses, then 4 rounds of Mary
MARY: laying flutters, LBCs, dying cockroaches, sitting flutters w/legs shoulder width apart
ANNOUNCEMENTS: Fastest 5K for VuVu’s son, Waxhax Trail Fest (WTF), read your newsletters
COT: It is what it is… notes, we are all still or have been at a point of struggle in our lives for various reasons. Know we are not alone (ie not the only ones), people need us, our family’s need us, and we all have an obligation to be there for anyone else who needs it.

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Pyramid of Pain

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Quick disclaimer
And warmup
5 windmills, 10 IW/10MNC

Mosey to behind school on bball courts where the pyramid of pain was set up

5 stations, 4 corners and 1 in middle
Partner up ( work is completed together)
Each of the corners had a cone with an exercise listed
LBCs, CDDs, Squats Monkey Humpers and then Hand release merkins in the middle
The corners increase by 10 each round but the HR merkins stay at 10- changed to this after realizing that having to do 4 sets per round, and increasing would be impossible. So at the corners 10, 20, 30, 40, 50 ( didn’t make it to round 5)
Mode of transport changed every round:
Bear crawls
Crawl bears
Partner carrys
Wheel barrows
Leap frogs (we didn’t make it to this round)
Two teams got through the full 4 rounds without bat flipping- lots of modifications happened so ppl took my disclaimer to heart ?

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A TO B

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WARMUP:
– 15 SSH
– 15 CASBAH #2s
– 15 IW
– 15HW

THE THANG: We grabbed our trusty sandbags and shuffled to the first light pole “A” by COT. Destination “A TO B” even though <@U05MQ63R1NU>, <@U05TRFE7TV4> and @3-Way were missing…

#1
– 5 MM- Jog to B (past COT to next light) 10 Squats
– Lunges back to first light pole A 5 MM
– OH TOSS to B 10 Squats
– Jog to A 5MM
#2
– Rifle Carry to B 5 Merkins
– Lunge to A 10 Seal Jacks
– Jog to B 5 Merkins
– Walking OH Press to A 10 Seal Jacks

Shuffle to the stairs:
– Farmers Carry to the bottom down and back 2X

Shuffle to COT:

Modified Jack Webb:
– 1 Clean 4 Push Press
– 2 Clean 8 Push Press
– 3 Clean 12 Push Press
– 2 Clean 8 Push Press
– 1 Clean 4 Push Press

Some stretching and 10 more SSH to close it out.

MARY: She stayed in bed with her purple bacon
ANNOUNCEMENTS: Fast 5, Bethel Men’s Shelter THU 4/3, read your news letter
COT: Gratitude for F3 brotherhood of men, Prayers for safe travels, strength at work and in finding work, for those who are sick tired clod hungry or alone.

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30 minutes is enough

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WARMUP: 10 ssh, 5 merkin x 3
THE THANG: burpee broad jump and nur suicides to the 30. Plank hold. 30 flutters. Mosey to benches for 10 burpee jump overs. To the pull up bars for four rounds of 5 pull ups and plank hold until your turn. Finish off with a partner bear crawl/crawl bear up the hill and 15 slow cadence merkins.
MARY: no.
ANNOUNCEMENTS: some.
COT: 3rd f – on Perseverance & Routine needed to weather the Flux (in the batting Barn)

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