Tag: fishstix

The Sheldon Cooper

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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:

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Strength in Motion, Buckets of Pain and Cinderblock Regret

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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.

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Run, Exercise, Run, Do The Work

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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.

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Brutality is underrated.

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THE MAN:
Marine Lance Corporal – Noah M. Pier
Marine Lance Cpl Noah M. Pier, 25, was assigned to the 1st Battalion, 3rd Marine Regiment, 3rd Marine Division, III Marine Expeditionary Force, Kaneohe Bay, Hawaii as a machine gunner. He was killed Feb 16, 2010, when he stepped on an IED during operations in Afghanistan. Noah was the oldest of 10 children and had always dreamed of becoming a Marine. In March 1995, he and his family moved to Charlotte, North Carolina, where Noah was involved in the Police Explorers Program for the Charlotte-Mecklenburg Police Department. He earned a black belt rank in the American Freestyle Martial Arts and fell in love with his childhood sweetheart, Rachel. In August 2007, Noah fulfilled his dream and joined the Marines. His first deployment was to Iraq in September 2008. Noah was a man full of love and laughter who enjoyed the outdoors. When he returned home from Afghanistan, he was supposed to marry Rachel – the love of his life.

THE WOD:
Grab a block – head to the track
– 7 rounds (Combat Team 7)
– 3 exercises (all the 3s – 3rd Marine Regiment, 3rd Division, 3rd Expeditionary Force)
– 25 reps each (age 25)

ROUNDS:
1. Run 800
2. 25 each of flutter with press, big boy, skull crushers with leg lift
1. Run 400
1. 25 curls, manmakers, bent-over rows
1. Run 400
1. 25 sumo squats, calf raises, swings
1. Run 400
1. 25 curls, manmakers, bent-over rows
1. Run 400
1. 25 each of flutter with press, big boy, skull crushers with leg lift
2. Run 800

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Bring Your Wife to F3 Day

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WARMUP:
Shady led the Pax out of Runde Park to the circle at the end of Windward Drive for windmills, cherry pickers, yoga type back stretches,Peter Parkers and Parker Peters. The Pax then ran back to Runde and met up at the parking lot.
THE THANG:
Shady gave each man a tennis ball and instructed us to write our wives’ first initial on the ball. That ball would stay with us for the rest of the workout.

Dora with your wife as your partner. From the playground, we did the following exercises and ran to the back of the basketball court and back between each set.
50 pullups (set of 10)
100 decline merkins (set of 20)
150 step ups were planned, but we ran out of time.

Hand off to Senator
Circle up on the right ball field

Lt Dan (1 knee tar jai, 4 squats) to 10 (crowd pleaser)
Line up along the concession stand wall for people’s chair. While the rest of the Pax sat, 2 ran to the outfield fence, hopped over, ran up the hill, did 3 burpees, and ran back
Balls to the wall hold for 20 secs, move to 1/2 way down for 20 secs

Return to the circle for the <@UJGS2BBQD> killer hip flexor routine

MARY:
LBC x 20, Hello Dolly x 20, Boat and Canoe x 3
Finish up with the Body Destroyer

ANNOUNCEMENTS:
Trash pick up today on route 21 (thank you <@U0617222M3M> for your continued commitment to this). Jaeger next week, various other (READ YOUR NEWSLETTER)

COT:
Prayers for <@U686LEPLH> in the loss of his mom. Another Pax in the loss of his father. We prayed for several family members and friends of the Pax with cancer and other serious ailments. Prayers for safe travels for <@UN6PTD007> and his family to WI.

<@UGRNYPPUM> always brings something unique to his Qs, and his idea of having a tennis ball with our wives’ initials was a good reminder of how lucky we are to have our spouses. YHC and Shady picked up the Q spot as last minute subs for our friend <@UN3JKG18C> who will be handing off site Q duties in two weeks. Thank you for your leadership, my friend. It was a beautiful morning at Runde and always a pleasure to lead the Pax on Saturday mornings. We are truly lucky Men of the Fort!

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DORA Rules at GC

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YHC was honored to be given the Q stick at Golden Corral by Half Shell today. This represented my first trip back in the gloom at 100% since dealing with a post D2D bronchitis and my spirits were excited about the opportunity. While not yet Springlike weather, the Pax were quickly sweaty from the downpainment on the day.

After seeing a post by IJ, I decided to maximize the DORA concept at GC today for encouragement, challenge and candor of a partner workout.

WARMUP:
Mosey to Oil and Lube shop
Windmills x 10
IW x 10
MNC x 10
Monkey Humpers x 10
Mtn Climbers x 10
SSH x 10

Let’s go!
THE THANG:

Partner up and run around HT for Group Dora stopping 5 times for:
5 burpees
10 lunges
15 Box cutters

Mosey to another lot for Lazy Dora
Alternating turns
100 Merkins/ partner plank
200 Squats/partner Al Gore
300 LBCs/ partner 6 inches

Mosey to Walgreens lot for normal Dora
50 Bombjacks
100 CDDs
150 Flutters

Mosey back for Big Boys until end

ANNOUNCEMENTS:

Read your newsletter

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4 Corners of Arms & Abs

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WARMUP: Obligitory SSH, Windmills and Imperial Walkers
THE THANG: 3 rounds of 4 corners. Mode of transport between each was decided on the fly. After a round, run a lap around the parking lot. 90 of AMRAP at each corner. Lots of Arms and Abs work this morning.
MARY: Not much time, so just a light A-frame stretch.
ANNOUNCEMENTS: Lot’s of things going on in March.
COT: Prayers for <@U686LEPLH> and his mom. Kids, travel & Bethel.

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GoRuck’s Valentine’s Day Massacre

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Straight from the email inbox, delivered from GoRuck’s Tribe workouts, we performed The Valentine’s Day Massacre-Post Mortem (or most of it, at least)
WARMUP: Carry all sand bags to our starting point for a few of the typical warmup exercises.
THE THANG:
Buy-In: 100 Sandbag Back Squats
Then, 4 Rounds:
200m Sandbag Shuffle
20 Sandbag Clean & Front Toss
20 Bear Crawl Sandbag Drags (each drag=1)
20 Sandbag Shoulder-to-Shoulders (each side=1)
Cash-Out: 100 Sandbag Front Squats (Punchlist did finish, I did not)

2 Things happened this morning that I greatly appreciate:
1. When starting round 4, it appeared that I had enough time to complete so I made a comment about taking my foot off the gas. Band Camp then said he’d murder me if I let up, I’m paraphrasing. I appreciate the reminder that just because I’ve done good work before, it’s not a hall pass to coast into the perceived finish line.
2. While executing the Cash-Out Squats, I was nearing squat #20 and my form was beginning to suffer. I was leaning forward at the waist and compromising form. Seeing this, Punchlist called me out by name stating my error noting this was not the proper way to perform a squat, especially with the added weight of a sandbag. This means a ton to me because that translates to someone caring enough about me to not let me live incorrectly. You may roll your eyes at the connection but I could have easily continued my incorrect squats and have nothing happen. Or, I could’ve easily injured myself. Regardless, I wasn’t realizing the benefit of doing the hard work and PL saw that. I appreciate that.

MARY: Assumed it was included in the above.
ANNOUNCEMENTS: Yes
COT: 5th Core Principle

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CHARGE

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WARMUP: run to back of GHMS
THE THANG: perform 10 reps of exercise listed on cone then run forward two cones and perform 10 reps of exercise listed on cone. Run back to the skipped cone and perform 10 reps of exercise listed on skipped cone. First one to complete 10 reps of exercise listed on skipped cone yells CHARGE and everyone moves forward two cones.
MARY: lots of imperial walkers and plank Jack’s and burpees
ANNOUNCEMENTS:
COT:

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10lbs of crap in a 5lb bag

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Route with a couple loops in stockbridge commons neighborhood

Escalator style workout with stops every .2 miles

Stop 1: 5 Burpees
Stop 2: + 10 Big Boy Sit-Ups
Stop 3: + 15 Squats
Stop 4: + 20 Carolina Dry Docks
Stop 5: + 25 Flutter Kicks (4-count)
Stop 6: + 30 Lunges (15 each leg)
Stop 7: + 35 Plank Shoulder Taps (single count)
Stop 8: + 40 American Hammers (4-count)
Stop 9: + 45 Overhead Claps
Stop 10: + 50 SSH (4-count)

Got close to 2.4 miles with warmup but ran out of time and never got to stops 9 or 10.

Just like we didnt get to everything in this workout – when you cram too much stuff into your life you will not have time for everything – get your priorities straight and focus on the important stuff (apparently that was burpees and big boys today)

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