Tag: fishstix

What do you call a Kitchen sink filled with sand?

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WARMUP:
Worked our way around the school drop off lane stopping along the way with the following:
SSH, low slow squats, tempo merkins, toy soldiers, butt kickers, high knees and windmills
THE THANG:
Carried sandbags down to amphitheater where we did the following:

From the bottom each pax had a sandbag or rock.
Man makers with sandbag toss up to the third level
20 squats with coupons
Man makers with toss
20 squats with coupons
Clean and press then toss sandbag up to third level
15 deadlifts
Clean and press with toss
15 deadlifts
MARY:
Airborne hip specials
ANNOUNCEMENTS:
Stuff the bus on Saturday
Convergence on Friday, bring school supplies
Dam to Dam fundraisers start in Sept
COT:

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Keep Moving at The Fort

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WARMUP: Mosey the WEP loop with 3 merkins at each bench. COP with all the favorites
THE THANG:

Chest: do exercise, run/jump on stage, tag wall and run back to start. Accumulator. 5x merkins, 5x wide arm merkins, 5x shoulder taps 5x CDD

Legs: Lt Dan. #soulcrusher

Cardio: Triple Nickel. Big hill. 5 Mal Tar jai at bottom, 5 burpee at top, 5x. Group temp run.

MARY: LBC, flutter, dying cockroach, grave digger.

COT: theme today was Keep going. In the work out, work, family, life. Great to be back in the gloom today. Trucker’s mumblechatter never disappoints. We welcomes two FNGs. Let’s keep @Ditchwitch and Kulu coming back.
Aye

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Duct-Tape-to-Nuts

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WARMUP:
Mosey to fire station, then:
10 Windmills IC – the mumblechatter began.
10 HIllBilly Walkers IC – the PAX thought this might bother me.
10 LSS IC – Block Party is way worse.
10 MNC IC
10 Shoulder Taps IC
10 Merkins IC
Broga – mumblechatter significant here.

THE THANG:
Moseyed to the pullup bars. All planked while we two waterfalls of 5 pull ups each. The weather had been nice, but all of the hot air spilling out of the PAX had changed the local conditions. Shirts became optional.

Moseyed around the ball fields and down Tara Tea Drive. Partnered up and did a DORA, with NUR up the hill for the first half and then running the second half. Exercises were:
100 Merkins
200 Overhead Claps
300 LBCs
One last run up the hill. Toy Soldiers and slow Lunges down Windward Drive. Mosey to ball fields.
Halftime
A series of Webbs, starting with Core.
Captain Thor, 1 big boy sit-up – 4 American hammers, progress up to 10 BBSU and 40 Am Hams.
Total: 55 BBSU and 220 AH

Legs
1 squat – 4 calf raises, progress up to 10 squats – 40 calf raises.
Total: 55 squats – 220 calf raises

Upper Body
1 merkin – 4 shoulder taps; progress up to 10 merkins – 40 shoulder taps.
Total: 62 merkins – 248 shoulder taps

The mumblechatter was off the charts through the 2nd Half. I can’t recall all of it, but the laughter hurt as much as the 220 American Hammers…. and the ant bites.

MARY:
Flutters, Hello Dollys, Box Cutters, Xs & Os… just for Decibel!

ANNOUNCEMENTS: Highway Clean Up, Convergence, Sweetwaters Coffee on 7/30

COT: Stays in CoT.
6 of us made it to Dunkin Donuts for some Coffeeteria. It was a great morning for 1st-F and 2nd-F, thoroughly enjoyed it fellas!

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Running Street Jackson

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Tried to make a pun on an Outkast song lyric “I’m sorry Ms. Jackson” by saying “We’re running street Jackson.” But much like running Jackson Street, it wasn’t funny. (Although I laughed)

Ran for a mile
Core work for the 6
5 burpees
10 hand release merkins
16 split squats (8 each leg)

Rinse and Repeat

Keep after it. Awesome to see guys that don’t typically run 3+ miles in the gloom crush it today.

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Black Diamond is uncovered at The Stockade

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Warm-up began with short mosey to church parking lot. Some pax were lucky enough to carry a sandbag. Teams of three were formed, luckily we had just enough to form six teams. Seven rounds of exercises, team members rotated to each exercise. The first exercise (motion) acted as the clock. Once complete, rotate to next exercise.

Round Motion Exercise 1 Exercise 2
1 Run to church Squat with SB SSHs
2 Sandbag carry H/R Merkin LBCs
3 Inch Worm merkins Flutter/press Calf Raise
4 Sandbag toss Shoulder Taps Jump Squats
5 Burpee Broad Jump Diamond Merkin S. Press
6 Lunge walk w/bag Carolina Dry Dock Hello Dollies
7 Bear Crawl Man Maker American H

Most got through round 6, need to adjust cone distance or save the workout for 1hr.
Great job everyone!

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Partner Shredder

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WARMUP: SSH, Windmills, Imperial Walkers, and Strawberry Pickers
THE THANG:
Mosey to football field
Cheese Shredder
Partner Up:
Exercises (Weinke = W) – 10 Yard Line- Burpees, 20 Yard Line- Shoulder Taps, 30 Yard Line- Peter Parkers, 40 Yard Line- Monkey Humpers, 50 Yard Line- LBCs
Round 1= Human Wheel Barrel/ 10 Yards – Run Back 50 Yards; Repeat W
Round 2 = Partner Carry/ 10 Yards – Run Back 50 Yards; Repeat W
Round 3 = Bear Crawl/ 10 Yards – Run Back 50 Yards; Repeat W
Round 4 = Crab Walk/ 10 Yards – Run Back 50 Yards
SPECIAL MESSAGE: A partner is always better to help you through life.
ANNOUNCEMENTS: HIM Camp, Bethel Shelter Taco Night, 9/11 5k Run
COT: Prayers and Praises

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Flexing

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We spent most of our time on challenges that @Mainframe “could have accomplished 20 years ago.”
Notes: @Peta needs a side career doing voice overs
   @Joe Lyons (F3 Long Duck) is actually from GA, which makes the bulldog thing understandable
   @Slapshot and @fishstix stayed towards the 6 to make YHC feel like the workout was challenging
   @SouptoNuts brought a co-worker (Joe Blow) along to commiserate. He name dropped @Royale_F3
   @photobomb and @Badlands were psychic on the lack of running and got more in on their own. For an extra fee, they’ll do tarot card readings
   @Sprocket is considering building a company based around puzzles of Mark Rothko paintings
   @Shady & @Esso seemed enamored with how many picnic benches you can fit under an awning

Kept it light on running as recovering from giving blood apparently takes me a long while. Spent a lot of time on mobility and leg exercises. And hey, you can learn a lot on YouTube: https://www.youtube.com/watch?v=CuLyss7FkFc

The pistol squats after a ton of lunge walking pissed guys off. 🙂

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Flexing

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We spent most of our time challenges that @Mainframe “could have accomplished 20 years ago.”
Notes: @Peta needs a side career doing voice overs
@Joe Lyons (F3 Long Duck) is actually from GA, which makes the bulldog thing understandable
@Slapshot and @fishstix stayed towards the 6 to make YHC feel like the workout was challenging
@SouptoNuts brought a co-worker (Joe Blow) along to commiserate. He name dropped @Royale_F3
@photobomb and @Badlands were psychic on the lack of running and got more in on their own. For an extra fee, they’ll do tarot card readings
@Sprocket is considering building a company based around puzzles of Mark Rothko paintings
@Shady & @Esso seemed enamored with how many picnic benches you can fit under an awning

Kept it light on running as recovering from giving blood apparently takes me a long while. Spent a lot of time on mobility and leg exercises. And hey, you can learn a lot on YouTube: https://www.youtube.com/watch?v=CuLyss7FkFc

The pistol squats after a ton of lunge walking pissed guys off. 🙂

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7-17-2023 Simple

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All veterans so quick disclaimer, run to back for 7 HR merkins, 17 morracan night clubs, and 23 SSHs. I decided last night to just keep it simple and use the date. Run to gravel lot, 7 squats, 17 overhead claps, and 23 seal jacks. Run to Toastery, 7 HR merkins, 17 MNCs, and 23 SSHs. Run to bank lot in front of Walmart.

I wanted to keep everyone somewhat together before turning loose the speedsters (Tesla, Fishy). Keeping with the date, did 7 bombjacks in bank lot, run down to traffic circle, 7 merkins, back up to bank lot. Repeat with 17, 20, and 23 reps. Pick up the 6 since time was almost up. Make our way back to COT with the same stops on the way back.

Pretty hot out in the gloom right now but I appreciate all the guys coming out and pushing it this morning. Thanks Badlands for the opportunity!

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Welcome Back Mr. Clean

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Five strong met at Runde Park for a beatdown in swampy mid-July SC conditions. Here is what they did:

THE THANG:
Senator Tressel on Q:
Mosey from the parking lot to the 1st field, take a lap, and continue to the 2nd fiield, take a lap and circle up for COP:

SSH x 25, windmill x 10, squat x 25, merkin x 10/hold/left arm/leg high/flip/dip x 10/flip, right arm/leg high/6″ hold repeat twice and recover, alternate lung x 20, mountain climbler x 25, hellow dolly x 25, pretzel crunch x 25, box cutter x 20, diamond merkin x 10

Tunnel of love x 3 cycles.

Mosey to concessions stand wall for extended peoples chair (90 sec) followed by BTTW. Rinse and repeat.

Mosey to the playground and split into two groups. Group 1 does 10 pull-ups while group 2 does reverse step-ups. Rinse and repeat two more times.

Handoff to M. Clean:
Everyone pick up a cinder block and head to the end of the parking lot. Do 20 reps of the following exercises with a run to the opposite end of the lot and back between each exercise.

Exercises with cinder blocks: squats, bench press, burpees, shoulder press, elevated CDD, right arm and left arm push up, upright row w/squat, curls, core heel touches, flutters, ground to shelf and block pass around (no time for this one).

MARY: See above

ANNOUNCEMENTS: Read your newsletter

COT: Prayers for ST’s mom and friends with cancer, Fish Sticks’ family going through transition, and Walker’s son looking for a new job opportunity.

I got the call yesterday to assist Mr. Clean with his Q and I was happy to help him out. He’s been away from F3 for a while and it was good to have him back. There was a lot of chatter and jokes today about getting older, and the things you have to do at the doctor when you approach 50 (Backdraft was the ‘warbaby’ at 47). Today, I turned 59, and Alcatraz has been my home on Saturday mornings for the past 10 years. I’ve always been injury prone and as I get older, the injuries seem to get more frequent and take longer to get over. But, somehow, my body recovers and I can still do these hard F3 workouts during the week and on Saturdays. It’s truly a blessing and something I never take for granted.

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