WARMUP: no
THE THANG: running
MARY: there is no one here by that name
ANNOUNCEMENTS: yes
COT: yes
The THANG:
Holy schnikes, we had 18 PAX for a Tommy Boy quote run. We ran Massey, to Harris, to Audrey, to Main in a loop with Derkins, Dips, Clave Raises, CDDs, V-Ups, and Big Boys. We had runners and ruckers.
COT:
On the heavier side, HIMs shared prayers that are really rocking their personal lives and I thank you for sharing. The COT is what makes us unique and allows those hard conversations to happen. This community has your back. Thanks for showing up today to get better. Thanks for letting me lead these men into Thursday.
WARMUP: merkins. Squats. Swings. Snatches.
THE THANG: Dora with Four different kettlebell complexes while one partner does a static hold.
Round one – 14 rounds of 10 Merkins and 10 swings partner planks until you switch.
Round two – each arm 12 rounds of 2 cleans, one press, 3 front squat. Partner farmer carry hold until you switch.
Round three – each arm 10 rounds of 3 bent row with 2 up right. Partner over head hold until you switch.
Round four – each arm 8 rounds of 3 snatch with one press. Partner front squat hold until you switch.
MARY: mechanical drop set on chest with plyo pushup to regular pushup to single arm chest press to both arm press. Mechanical drop set of bent row to Superman’s.
ANNOUNCEMENTS: some
COT: thankful to be out there.
14 at the Sink this morning survived a surprisingly difficult beatdown. Conditions were not terrible for February (40s with a breeze). Here’s what we did.
Warm Up
– 10 Low Slow Squats (IC)
– 10 Merkins (IC)
– 10 Mountain Climbers (IC)
Mosey to Gold Hill Rd.
– 5 Manmakers
– 10 Overhead Press
– 15 Curls
– 15 Squats
Mosey to Hubert Graham
– 5 Manmakers
– 10 Overhead Press
– 15 Curls
– 15 Squats
Mosey to Waterloo
– 5 Manmakers
– 10 Overhead Press
– 15 Curls
– 15 Squats
Mosey to Revere Cove
– 5 Manmakers
– 10 Overhead Press
– 10 Curls
– 15 Squats
Mosey to the Traffic Circle
– 5 Manmakers
– 10 Overhead Press
– 10 Curls
– 15 Squats
Mosey to Waterloo
– 5 Manmakers
– 10 Overhead Press
– 10 Curls
– 15 Squats
Shuffle back to COT
2.1 miles, 30 Manmakers, 10 Overhead Press, 75 Curls, 90 Squats
NMM
This workout was simple, but not easy. I’m not sure what made it difficult – it was only four exercises done six times over a couple miles, but I think I’m going to feel it later. The beauty of its design was you had the opportunity to converse with the guy next to you between sets and see what is going on in his world. I heard laughs, grunts, celebrations, and struggles. Men shared their hearts but still put in the work. That’s what this is all about – asking the guy next to you how he’s doing. Listening to what he says and note what he doesn’t say. Men suck at asking for help. The signs are there if we know where to look. My encouragement for you is to reach up when you need help. But also, reach down when you have help to give. F3 has the opportunity to literally save lives if we will pour into Fellowship and Faith as much as we do Fitness. Strengthen yourself mentally and spiritually as much as you do physically. Do that and we will change the world: one household at a time.
Aye!
IJ
WARMUP: A little of this, a little of that…
THE THANG:
We took our rucks and sandbags and traveled to the top of gentle slope of the entrance to the school in the hopes of finding a less icy spot. We were disappointed. It was slick most everywhere. Kind of like the top of <@USBP08L1G>‘s (not present) head.
After letting men know that it was ok to feel their feelings, no matter how big they were (TWSS), we all cuddled for a few minutes and affirmed one another’s masculinity. We decided we were both good enough AND smart enough, and we think that people like us.
Then it was basically taking turns releasing our trauma and making space for each other. We even all took turns going to the crying room that Farmers had installed. It was very affirming.
From there we did 3 very thoughtful and mindful rounds of 7s with our rucks on and with our sandbags.
It was a round of manmakers and squats, one of curls and bag ups, and one of merkins and flutters with a press.
Peta reached a whole new level and had a real breakthrough in accessing his inner child.
MARY: We decided it best to just have men present for this session.
ANNOUNCEMENTS: The newsletter contains the latest, please avail yourself of this wonderful resource.
COT: The 5th Core Principle
WARMUP:
In cadence
– Moroccan nightclubs
– Cherry pickers
– Windmill
– Hillbilly walkers
THE THANG:
Catch me if you can:
– one partner carries both bells up the hill entrance, while the other does 5 merkins, then switch once they meet up. At the top switch to 5 squats on the way back down the hill, meet by the light pole for a card game.
Cards:
Run to other side, pick up a card. Nur back to start and complete the below exercises.
Numbers 1-10, do the number of reps per card:
Hearts – Goblet Squats
Clubs – 2-hand upright rows
Diamonds – Overhead press
Spades – KB swings
A – 5 Man-Makers
K – 10 Lunge squats
Q – 15 Flutter w/press
J – 20 KB pull-throughs
Joker – 5 Kraken Man-Makers. Do these yourself or hand to anyone of your choice
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
Academy St. to Monroe White St. stop at the intersection and the man with the bag walked backwards up to the top of the big hill to the abandoned parking lot entrance, then back down forward and go up the other side of the fishbowl backwards up to Confederate St, back down to the starting intersection to hand off the bag for the other man to repeat, then we walked down Academy to Country Club Dr, Howington Cir, Banks St, Phifer St, Allison St, Banks, 160, back down Monroe White St, up to Watson and back to COT.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: one dialed back round of the workout
THE THANG: Hero WOD for Danish Army Sgt. Rene Jakobsen. Called for 7 rounds of 400 m run, 21 walking lunges, 15 pull ups and 9 burpees.
We did 8 rounds and finished it with a 400m cinder block in each hand farmers carry.
MARY: Yes.
ANNOUNCEMENTS: yes.
COT: yes.
WARMUP: Mosey to PI Parking Lot
THE THANG: 4 Corners 1: PI Parking Lot 2: Confederate St. Parking Lot 3: Howington Cir & Country Club Dr. 4: Country Club Dr. & Academy St. Odd corners 10 Burpees, Even corners 10 Burpees, repeat until at least 100 Burpees
MARY: Peach Stand led last minute or two
ANNOUNCEMENTS: D2DB10K and Blood Drives
COT: 5th Core Principal, STK
Buy-In: 10 Man-Makers, 20 weighted squats, 30 SSH + Mosey around parking lot
Lunge Walk the back of the school, ~200 yds:
– 20 merkins in cadence
– Lunge walk 20 paces with sandbag racked on back
– 10 low slow merkins IC
– Lunge walk 10 paces with sandbag above head
– 15 wide grip merkins IC
– Toy soldiers with sandbag front racked
– 10 diamond merkins IC
– 20 lunges w/bag back racked, 10 lunges with bag above head, 20 toy soldiers with bag front racked
– 15 CDD IC
– and so on, and so on
Pass every bag down the line while sitting shoulder to shoulder…pass them back
DORA #1: 100 merkins, 100 squats > Partner farmer carries both sandbags 80 yds.
DORA #2: 50 weighted dips, 50 shoulder presses with sandbag > Partner shuffles 80 yds with one sandbag back racked