Tag: fishstix

Circuit

Leave a comment

WARMUP: cherry pickers, windmills, Moroccan night clubs
THE THANG: 5 pain stations
1. Sandbag – 20 dead lift, squat, shoulder toss
2. Kettlebell – 20 curls, swings, overhead press
3. 25 merkins, dry docks, shoulder taps
4. 25 SSH, squats, imperial walkers
5. 25 LBC’s, flutter, American hammer

Rinse and repeat for 45 minutes
MARY:
ANNOUNCEMENTS: convergence, golf tournament, Christmas party
COT: travel, family, patience

TClap |
0

Wally World Run

Leave a comment

Nine men joined our brothers from Colosseum for a little Walmart shopping spree. Conditions were…unpleasant. Here’s what we did:

Warm Up
– 10 SSHs (IC)
– 10 Seal Claps (IC)
– 10 Imperial Walkers (IC)
– 10 Low Slow Squats (IC)

The Thang
– Run 1.25 miles to Walmart
– Partner up for Dora (100 Merkins, 200 Squats, 300 LBCs)
– Run 1.25 miles back
– 3.5 ish miles total

Before we left the parking lot, we put the rogue carts back into the corrals. It wasn’t our job and it wasn’t required, but if we didn’t do it, then I wonder who would have. Sometimes things have to get done even if it’s not our responsibility. Do them anyway. If not us, then who? If not now, then when?

-IJ

TClap |
0

No One Escapes Alcatraz Without Doing Hard Labor

Leave a comment

Pulled in with 5 minutes to spare, unloaded the whiteboard of pain, and got ready to honor someone who fought harder than we ever will in a 45-minute workout.
Today’s beatdown was in memory of Kathleen “Mrs. Burns,” the M of F3 Puget Sound’s Burns, who courageously battled pancreatic cancer for 571 days before passing on August 21, 2022. The workout was built as a tribute to her strength, endurance, and spirit.

THE WOD: “Mrs. Burns” Tribute
(Goal: 5 rounds – Completed: 3 rounds IC)
Buy-In: Run ~0.35 miles (approx. 500M)
Each Round (x3):
– 20 Overhead Coupon Presses
– 20 Burpees
– 20 Curls
– 20 V-Ups
– 20 Goblet Squats
– 13 Man-Makers
– Run ~0.35 miles again

Team Grinder – The Block Chain:
– Stack all Cindy’s at the front
– Line up the PAX
– First HIM passes a block down the line
– Last HIM restacks it, moves to the back
– Repeat until every man has cycled through
– (Yes, it was slow. Yes, it burned. Yes, we’ll probably do it again.)

COT:
– Announcements, praises, and prayer
– Challenge: Carry more than just weight today—carry each other
– Wrapped with Coffeeteria at Tega Cay Deli because fellowship matters

Strong men showed up. Stronger reasons kept us going.
#MrsBurns #PushThroughThePain #F3Strong

TClap |
0

Bombs over Bagdad

Leave a comment

WARMUP:

SSH/windmills/pickers/squats/arm circles/phelps
THE THANG:

Partner Format – Rotate each round:

Partner A runs a loop (~0.25–0.5 mile)

Partner B does sandbag work to failure

Switch

Finish with a team challenge exercise

Get through all 3 stations. Repeat if time allows. Goal: 2–3 miles running + max reps under weight.

STATION 1: Frontline Assault

Runner: Loop run

Worker: Sandbag Front Squats – AMRAP

Together: 10 Partner Sandbag Thrusters (alternating reps)

STATION 2: The Grindstone

Runner: Loop run

Worker: Sandbag Ground to Shoulder Clean & Press – to failure

Together: 20 Sandbag Overhead Lunges (10 per Pax)

STATION 3: Carry the Weight

Runner: Loop run

Worker: Sandbag Bear Hug Suicide Carries (end of lot and back)

Together: 30 Sit-ups passing sandbag between partners

? Finisher – man makes (3 Minutes AMRAP)

Solo effort. As many rounds as possible:

? Total Work:

✅ ~2–3 Miles Run
✅ Sandbag High-Rep Strength Training
✅ Core & Conditioning
✅ Partner Accountability
✅ Shared Suffering = Stronger Brotherhood

MARY: No time
ANNOUNCEMENTS: summer csaups, bethel, 7/4 convergence, care center
COT: lifted up Luka (Vuvu), Matteo (time machine), Noah (Decibel) safe travels for Petas daughter to New Zealand with classmates

TClap |
0

Halfway there…… 10 Seconds….

Leave a comment

Beautiful day in the Gloom. Always look forward to Q. Great turnout at the sink for my madness with a timer.

Warmup:

SSH x 15
Seal Jack x 15
Plank Jack x15
Mountain Climber x 15

Pick up something heavy get to the field

All Pax line up facing a series of cones. All Pax have to do the following with their Block or Sandbag

50 Curls
75 Flutters with Press
100 Squats
25 Man makers

Every minute on the minute they will hear a beep. When you hear the beep you move to a cone.
Mode of Transportation between cone 1 and 2 is Overhead carry. Mode of Transportation of cones 2 and 3 are murder bunny or Bag toss.
Wash rinse repeat until all reps are done.
There was also a 20 minute timer on this. All pax finished just under the 20 minutes mark.

Next Phase
All pax line up in an Indian run format. The 6 will do 5 squats. We run for a minute then do a minute of an exercise. 8 rounds.

The exercises were
Bent over rows
Lunges
Big boy sit ups
Burpee jump overs.

Did this right up until 6:00am.

Theme today was motivation. Do you rush through to get the reps done…do you take your time and try to run out the clock. Or do you have a consistent approach that maximizes your effort and results. Only you know.

Thanks to Brawny for the opportunity to lead!

TClap |
0

Finding the Way

Leave a comment

It was raining. A storm had just rolled through. I spent 30 minutes watching the lightning strike map before the workout. The electricity faded just before 0515, leaving behind a steady rain that cut the humidity.

We moseyed.

My eyes were on effort—and the promise of a road shorter than we wanted. I found one. We did 7s: merkins and squats. Basic doesn’t mean easy. We bear crawled between.

Another mosey.

Chasing the dream of democracy, I created an illusion of choice. Ten parking spaces. One more burpee at each stop. After nine, I had us pause to “vote” on whether we’d do ten. It was a sham. We were doing all ten—because this isn’t a democracy. But just saying we’re doing it wasn’t the point. We did it in cadence, because a leader leads.

It’s better when we go alongside those we lead. It takes longer. It’s more work. But it keeps everyone engaged. When I ask my kids to do the dishes, they’ll do it—but they do it better when I’m with them. I’ve got plenty of other things to do, but the most important job I have is to be their dad. And that means leading with them, more often than letting them go OYO.

TClap |
0

? Smoked Buffet of Pain ?

Leave a comment

? Warm-Up (Appetizer – “Clean Your Plate”):
SSH – 20 IC
Imperial Walkers – 15 IC
Hillbillies – 15 IC
Merkins – 10 IC
Moroccan Night Clubs – 20 IC
Strawberry Pickers – 10 IC
Burpee Buffet: 5 burpees OYO after every 2 exercises

? Main Course – “Buffet Line”:
STATION 1: Fried Chicken Legs (Legs)
20 Squats
20 Jump Lunges (10 each leg)
20 Mountain Climbers (each leg)
Bear Crawl to island and Jog back

STATION 2: Mashed Potato Arms (Upper Body Burn):
20 Merkins
15 Dips
10 Diamond Merkins
Sprint to island and Jog back

STATION 3: Mac N Cheese Core
25 LBCs
20 Flutter Kicks
15 Big Boy Sit-ups
Toy Soldier to island and Jog back

STATION 4: Gravy Train Cardio
10 Burpees
20 Monkey Humpers
10 Bomb Jacks
Crab Walk to island and Jog back

? Dessert – “Chocolate Fountain of Sweat”:
EMOM (Every Minute on the Minute) for 5 Minutes:
5 Burpees
10 Merkins
15 Squats
Rest for the remainder of the minute — or just enough to taste regret.

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

TClap |
0

Who has the Q??

Leave a comment

WARMUP: None
THE THANG: Mosey down the hill to GHMS. Station 1 Merkins, Squats. Mosey to station 2 Dips & LBS, To station 3 Burpees & Flutters, back to Station 1. As many laps as possible. Head back up the hill to COT. Came in just under 4 miles for most
MARY:
ANNOUNCEMENTS: Hog & Coyote
COT: Prayers for Discernment, for Soup’s Mom, Praise for C.O.’s 2.0 turning 18!

TClap |
0

Donkey Kong

Leave a comment

WARMUP:
– yes…at our age we all should do at least some of that!
THE THANG:
– “kick like a Donkey and pull like a Mule”
– Clickbait smoked our shoulders and arms while Grinder had a cardio and core focus.
MARY:
– we all tried to EH an FNG at the end, success TBD #GiveItAway
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

TClap |
0

Sink Flag Handoff

Leave a comment

WARMUP: Is for sissies.
THE THANG: A .75 lap around the campus with full gear (weight vest and sandbag on your back, kettlebell in one hand and cinderblock in the other) each time you had to set down the block and hell it was ten bag tosses mosey back to your bell and block for ten merkins, load back up and carry on.

7s with thrusters and four count mountain climbers with farmer carry each way with the bell and block.

MARY: Circled up, geared up, static hold with everything until you couldn’t. Planked and ten merkins over the span of two minutes to wrap it up.
ANNOUNCEMENTS: Flag handoff to the man <@U088CUMTQ05>
COT: Yep

TClap |
0