Tag: fishstix

Moist Shovel Flag Transfer

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Mist and drizzle at 0445 but it was raining hard at my house so I knew we were going to get wet.

WARMUP: rucks off, yogging around parking lot and warm-a-rama including plank and various doggy-named stretches, in-cadence SSH, Windmills, MNCs then ruck on and walk around parking lot

THE THANG:
3 sets of 11s with shortening travel distances

Set 1:
Ruck on
Ruck shuffle full length of parking lot
Merkins on one side, squats on other side

Set 2:
Ruck off
Suit case carry between first two parking lot jut outs
Squat thrusters on one side, bent over rows on other side

Set 3:
Ruck off
Bear crawl ruck pull throughs on field between fence and random pile of clothes
Manmakers on one side, curls on other side

MARY: no time

ANNOUNCEMENTS: shovel flag handoff to Falcon Crest

COT: yup

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BAOPS Ladder Fun

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When a shieldlock brother sends the late night text that he needs a sub, you gotta answer the call.

WARMUP: lap on the paved trail and circled up for IC warm-a-rama Goofballs (except for the liver eaters who are too cool to do those), various plank based stretching, mtn climbers, shoulder taps, MNCs

THE THANG:
BAOPS Ladder
Accumulating bear crawl/crawl bear ladder with exercises at every tier (took about 30 minutes)

Bear crawl to 10 yard mark and do exercise and crawl bear back to start line – SSH for the 6

Bear crawl to 10 yard mark and do exercise then bear crawl to 20 yard mark and do exercise then crawl bear back to the start – SSH for the 6

Continue accumulating adding 10 more yards each time until you finish the 50 yard ladder.

B for Burpees – 10x at 10 yard mark
A for American Hammers – 20x at 20 yard mark
O for Overhead Claps – 30x at 30 yard mark
P for Plank – 40second hold at 40 yard mark
S for Squats – 50x at 50 yard mark

10 count recovery

Mosey around path to left field corner (top of the road with the long hill.

Partner up for classic DORA – 100x merkins, 200x squats, 300x LBCs – partner runs about 2/3 down hill to the 3rd rock and back as the timer

Mosey back to basketball courts and do a 50 yard lunge walk

MARY: circled back up on basketball courts and did IC core work – flutters, American Hammers, Freddie Mercuries, dying cockroaches and finished off with merkins

ANNOUNCEMENTS: mothers day

COT: yup

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Embrace what’s coming

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WARMUP: Mosey around the small loop with butt kickers & toy soldiers mixed in. To that, add a few warm-up exercises.
THE THANG: Everyone gets the opportunity to complete the 60×60. This is where you start with a sand bag on the ground and hoist it over your shoulder and repeat for 60sec.
Now, partner up so there is 1 sand bag per partner group. Collectively, toss your sand bag around the big loop. Yes, the big one. Most PAX traded off after 5 throws. Pick up the 6 and help out where possible.
Everyone grab your bag and line up at one end of the parking lot, staring down our target ~75yds away.
Run to the other end, 25 American Hammers I/C
NUR back and 15 Dead Lifts with the bag.
Now, bear crawl to the other end, 25 Flutters I/C
NUR back and 15 Clean & Press
A few other exercises.
MARY: See above.
ANNOUNCEMENTS: Petition from Poppins & Sofrito
COT: Indeed.

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Cindies ar Varsity

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WARMUP: Some yogging and stretchy things to get loose.
THE THANG: Grab a cindy and move over to main parking lot. Using the parking line rows completed the following:
20 one hand on block merkins, change hands on each merkin. Then run 5 line suicide.
25 squats w/block then run 4 line suicide.
30 curls then 3 line suicide (lines 1,3,&5).
35 block OH presses then 2 line suicide (2&4).
10 man-makers then OH carry block to line 2.

We had an FNG so took a minute to hit the 5 core principles and mission of F3. Finished up with some Dora. 100 bombjacks, 200 plankjacks, 300 sealjacks. While P1 is doing exercises P2 is farmer carrying both blocks out 2 lines and returning. We got through about 75% of this before running out of time. Returned the blocks and closed out in COT. Great work by everyone including our FNG and visiting PAX. Thanks for the opportunity Harry Carry!

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Loop loop-a-doop

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Today happens to be the day before YHC’s 6 year F3 anniversary

WARMUP: It’s STL. Disclaimer and out
THE THANG: Leg it to Front St/Birkshire Heights. PAX will run at least two loops, stopping for each STOP sign for 10 BBSU and 10 Merkins
MARY: Those who returned early had time for mary, those who did not, did not.
ANNOUNCEMENTS: Lots of stuff coming up
COT: Heavy reminder to not only be seen in the gloom but to see those around you.

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Sandbag circuit

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WARMUP: SSH, Moroccan night clubs, cherry pickers
THE THANG: Dora partner workout.
One partner runs a loop in the parking lot or walks with bag to the end and back while the other partner does exercises.
100 Reps of each
– OH press
– sb to shoulder + calf raise, switch sides
– chest press
– tri extension
– Curls
– Bent over rows
50 manmakers

MARY: heels to heaven and the milker (JWOW special)
ANNOUNCEMENTS: HIM camp, cannoli run, bethel
COT: Jeremy’s recovery from infection after brain surgery

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I love front squats

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Dora with farmers carry, running and bear complexes (hang clean, front squat, press, back squat = 1 rep) around 60-70 reps completed with 800 meters for farmer carry. Bag toss overs with man makers. Finished by a row, press and front squat on repeat for five minutes.

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Sink roulette deck of cards

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17 eager and excited pax showed up. Some brought sand bags, some brought just their willing attitude which was quickly put on point upon the pile of sandbags awaiting them.

After a quick run around the parking lot, a few in cadence SSH, followed by burpees, and that repeated a few times, it was time for business.

Deck of cards was the game. Rules were simple. Follow the count on the card and suit to the key on the paper.

Here’s the extra kitchen sink rule: for the 4 cards laid out, 1 card was chosen by a pax to either pick red or black. If correct, follow the card suit/count. If incorrect, penalty was double the count.

All exercises were done with your sandbag.

– 2-7 diamonds manmaker
– 8-Ace diamonds squats
– 2-7 spades lunge
– 8-Ace spades merkins (just do regular merkins
– 2-7 clubs clean and press
– 8-Ace clubs flutter w/ a press
– 2-7 hearts chest press
– 8-Ace hearts curls
– Joker gear carry shuffle 100 yards and then 1 min sandbag toss over shoulder, 100 yard shuffle
– A few “breaks” were added which included some slick run cool downs and a few gear shuffles with no bag toss

For the record, there were some incorrect cards chosen which were a crowd favorite as you’d expect.

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Colosseum

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WARMUP: Always
THE THANG: Mosey to bottom of hill at gate
– On the way, 10 merkins, 10 squats, 20 2-count flutters at each light pole

5 cones up the hill
– Up two, back one
– 10 burpees at the front cone, 10 big boys at back cone
– Meet at corner by Ivybrook – partner up

Enter parking lot – look for chalk instructions:
– 10 patty cake/hand slap merkins
– Around the little lot alternate bear crawl and partner carry
– At the end of the exit line, 50 flutters (2-count)
– Up the hill and do it again

MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

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