Tag: fishstix

Minnow Pond

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WARMUP: run .8
THE THANG: golf course 9 holes with Merkins
MARY: took turns, flutters, tie touch, American hammers etc
ANNOUNCEMENTS:
COT: Funhouse traveling- vacation, Stang praise for young man staying with them , 🙌

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Funbags and whining

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WARMUP: Moroccan night clubs, side straddle hops, windmills
THE THANG: Indian run w/ 40# sandbags. Front guy gives bag to next guy, drops to do 5 merkins, then sprints to rejoin line telling front person to pass bag. Broke into 2 teams and did that for a lap. Then stayed in teams and did sandbag pass back, last person runs with bag to front. Did this across field Then down to bottom of big hill. At bottom of hill, stay in 2 teams. Both teams had to complete 100 burpees, 200 merkins, 300 LBCs, 200 squats, 100 bent over rows w/sandbag, 5 laps running up hill, and 3 laps with sandbag up hill. These were totals by team. Sandbags were not to be dropped at all 5 burpee penalty for dropping bags, no penalties for the first 30 minutes.
Back to the grassy area to pick up the 60# Funbags, 3 Pax decided to run away before more pain was inflicted.
Next evolution was the tunnel of love; form a line and stay in plank position about 3 ft apart from other pax, pull/drag the sandbags sideways until we reach the other side of the field, back to start with same movement.
We formed two teams of 5, movements:
– sand bag toss (sideways) using only 60 # bags, alternate between all pax, across the field and back, loosing team did 5 burpees.
– squat, clean and toss with 60# bag, across the field and back, losing team did 5 burpees.
– bear crawl sand bag pull/drag, across the field and back, loosing team did 5 burpees.
Lots of whining coming from a few pax.
Done with sandbags, 10 burpees for everyone. Run to pull up bars, two rounds of 5 pull ups for everyone.
Back to COT, one minute AMRAP hand release merkins. Most pax completed 30 reps, a few pax more than 40, form was of the essence.

COT: prayers for all pax and family members that are going through health issues.

Tinsel out!

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Pushups With Running Tour De Ft. Mill

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WARMUP: Chest stretches, MNC, Arm Crossover Swings
THE THANG: Moseyed around WEP and side streets and stopped periodically to perform the following exercises: 30 merkins, 30 IC flutter kicks, 30 squats, 5 burpees. Completed 6 stops total. Total mileage 1.5 – 2 miles.
MARY:
ANNOUNCEMENTS:
COT: Spoke briefly about how brothers should come along side each other to help during difficult times whatever they may be. Closed with various prayer concerns and giving thanks to God for the blessings he bestows on each of us.

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STL 2022 – Murph Lite

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Humid and warm this morning. 4 PAX showed up for this memorial day workout inspired by “The Murph” but modified to meet the 3 mile minimum for STL and to allow finishing within 45 min.

Straight Up stayed back to do a time trial and some solo work, the rest of us headed out.

THE THANG:
1.5 mile run to Allison Park
100 dips
200 shoulder taps
300 SSH
1.5 mile run back to COT

Made a couple stops during the run for some merkins and made it back right at 0600

CoT – then Fishstix and YHC headed straight over to NaFo for the official Murph

As always, an honor to lead the group, especially on a holiday such as today.

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Currahee 24May2022

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WARMUP:
Some old man stretchy things and a few merkins

THE THANG:
Heavy stuff we carried:
– 80lb bag
– 70lb bag
– 50lb bag
– Olaf’s Hammer of Justice
– Olaf’s 80lb bag of shit stuffed in a 60lb bag
– Log – it’s big, it’s heavy (-ish), it’s wood
– a 25lb KB
– maybe something else?

As a group, we carried the heavy things around the back of the school to the playground and put them down. Marked off roughly 40yards.
Did 11s with Ruck Merkins and Overhead Presses.

Carried the heavy stuff (everyone has to carry something different each time) out to the right and to the end of the fence. Bear crawled with rucks to fire hydrant and back.

Continued loop around back of school to small parking lot for some ruck curls.

Continued carrying heavy things to front lot to play a little catch me if you can.

Final movement was practicing carrying our body weight (or close to it) for about 200 yds.

MARY:
It’s dudes only, bro.

ANNOUNCEMENTS:
These is where we tell people about up upcoming events.

COT:
This is our 5th Core Principle.

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10-10-10

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Mosey
Brayden neighborhood warmup lap w/ stretch
NUR uphill with 10-10-10 pain stations
Mosey back to COT
Island 11s – Merkins and LBCs (parking lot)
2 laps around earth fare
Abs at COT
Back to COT

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Safe word: Kryptonite

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WARMUP: 10 SSH, 10 windmills, 10 SSH, 10 10 IW, 10 SSH, 10 HW, 10 MC, downward dog, honeymooner.
THE THANG: All things done Dora Style with a new partner each round.
Round 1 – 50 pull-ups
Round 2 – Hill 1. 150 Merkins.
Round 3 – Hill 2 (the short steep one) 250 squats with Nur up the hill.
Round 4 – Hill 3. 350 LBC’s.
Finished with each PAX calling an exercise. 40 seconds on 20 seconds off.
MARY:
ANNOUNCEMENTS: Bourbon tasting, road clean up.
COT: change orders dad, truckers mom. Thankful for this group. Not sure where YHC would be without the support of F3 The Fort

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Miles and Smiles

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WARMUP: we put on our rucks, started our Garmins and took off into the gloom.
THE THANG: we walked around for 45 mins and had great conversation

ANNOUNCEMENTS: trash cleanup; Royale’s farewell party Saturday
COT: prayers for teachers in the home stretch

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3 > 1

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WARMUP:
SSH
Low slow squats
Merkins

THE THANG:

2 hill repeats on big hill

4 corners:
Kettlebell is conveniently stashed at corner #2

crowdsource mode of transport on short edges. If you have the bell, you are exempt from mode of transport.

Pax will plank up for the 6 before departing for next corner.

Start with 10 reps each, then increase by 5 per round

corner 1:
merkins
shoulder taps
CDDs
hello dolly

corner 2:
diamond merkins
bomb jacks
Peter parkers
Big boys

corner 3:
wide merkins
Grave diggers
Freddie Mercuries
jumping lunges

corner 4:
Burpees!

made it 3 full rounds before COT

MARY:
Passed the bell between the 3 PAX. Do a squat when you get it
Flutters in cadence
30 sec body destroyers

ANNOUNCEMENTS:
Bourbon tasting and trash pickup saturday

COT:
mental health

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Crashing the buffet

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WARMUP: 0500-0505
Q school followed by 3 side straddle hops to practice calling cadence. We got places to be.

THE THANG:

Coupons: sandbags and 60lb kettlebell. One guy without a coupon

0505-0525
Ruck to Golden Corral, trading coupons as needed
Moderate complaining about the kettlebell

0525-0540
Crash the party at Golden Corral
Line up all the gear
All PAX do 10 merkins, sprint to other side, 5 burpees, then choose your weapon. Faster guys got first pick. There aren’t enough coupons for everyone.
The recommendation before starting was to not be without a coupon.

The converged PAX were now separated into 3 groups:
Ruckers – those who picked up a ruck
Couponers – Slicks who picked up a sandbag or kettlebell
Slicks – Those who were not able to get a coupon

DORA – Couponers are the timers, everyone else does reps until they return.

Round 1:
Ruckers do merkins
Couponers carry coupons to other end of parking lot then do 20 squats with coupon.
Slicks do burpees

Round 2:
Ruckers do squats
Couponers carry coupons and do 20 overhead presses
Slicks do burpees

Slicks were taken off the hook and allowed to choose someone to trade with.

repeat round 1, then we had to get back to COT. Departed at 0540.

0540 – 0601
A brisk ruck back where there was even more complaining about the 60lb kettlebell, and arrived at COT at 0601. No extra charge for the extra minute

MARY: no time

ANNOUNCEMENTS: trash pickup saturday, bourbon tasting saturday

COT: A reminder from Slapshot about safety and being sure someone has a phone – especially when traveling off campus, and especially now that the weather is warming up.

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