Tag: fishstix

What the Beep test?

Leave a comment

Warm up:
SSH
1 burpee
IW
2 burpees
HW
3 burpees
Shoulder Taps
4 burpees

Then we ran almost every hill I
YHC could find within the time frame. Even sprinted a few… We stopped for burpees or bomb jacks occasionally. Got stung by a Yellowjacket running too close to some bushes avoiding a car. Much rather it be me that got stung than someone else who might be severe allergic.

Before handing off we did called up/down pull-ups for 1 pax and squats for the other 5.

Handed over to Divac

The 20m multistage fitness test (MSFT) is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among other names. It is a maximal test involving continuous running between two lines 20m apart in time to recorded beeps

procedure: This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test is also often called the ‘beep’ or ‘bleep’ test. The participants stand behind one of the lines facing the second line, and begin running when instructed by the recording. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is reached before the beep sounds, the subject must wait until the beep sounds before continuing. If the line is not reached before the beep sounds, the subject is given a warning and must continue to run to the line, then turn and try to catch up with the pace within two more ‘beeps’. The subject is given a warning the first time they fail to reach the line (within 2 meters), and eliminated after the second warning.

30 BBS, 20 squats, 10 merkins until last man finishes (for the record, everyone was super gassed. no body got much past the sit ups -Band Camp)

https://www.topendsports.com/testing/tests/20mshuttle.htm

3.5 miles total.
Finished with some Mary. Photobomb and Fishstix have some serious speed and core strength

TClap |
0

No Miles Today

Leave a comment

WARMUP: A quick mosey around the parking lot
THE THANG:
Every Minute On the Minute (EMOM) for 15 minutes.
Started out with 5 Merkins and 5 Squats
After 5 minutes, upped it to 10 merkins and 10 squats

Next was
33 Mountain Climbers
19 Flying Squirrels
33 SSH
19 Flying Squirrels
33 Freddie Mercury’s
X 3.
Flying squirrels were modified to 10 after first round.
28 tricep dips to buy out.

Wrapped up the last 5 minutes with a plank hold. Every time you dropped the plank, 5 merkins and 5 mountain climbers.

MARY: all throughout

ANNOUNCEMENTS: F3 Dad’s, July 4 1776 workout at NaFo and check your newsletter

COT: focused on gratitude. It helps us reprioritize our focus in life.

TClap |
0

Board of Pain

Leave a comment

The Thang:
Finish each exercise before moving on to the next. In between, complete a recovery run. Normally, distance is 1/4 mile.

§Burpees – 100
§ Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
§ Ski Abs – 100
§ Merkins – 100
§ Deep Squats – 100
§ LBCs – 200 (beaker – 200)
Carolina dry docks – 100 (Cheddar, Shady, Funhouse, NASA – 100)
§ American Hammers –100 (yard sale – 100)
§Mac Tar Jai– 100 (Double D – 12, Bonsai – 35, Happy Hour – 40, Imagineer and Cohiba – 100)
§ Jump Squats – 100 – (Fish Sticks – 80)
§ Mountain Climbers – 100
§ Shoulder Raises – 200
§ Mary Catherines – 100
§ Hello Dolly – 200
§ Wide Arm Merkins – 100
§ Squat Jacks – 100
§ Nippler– 100
§ Burpees – 100

Shout out to the originator, Jekyll. He started this many years ago. Each week during the month of June, he would q this workout at Laces. Pax would show each week trying to get better each week.

I have a love hate relationship with this workout.
1. First workout I posted to in the Fort (many yrs ago)
2. 2nd workout I brought Shady to. He hated me for a few days after
3. First workout I q’d after my heart attack (2 yrs ago). The one and only time I believe Pax allowed the Q to clipboard Q.

TClap |
0

Running with Burpees

Leave a comment

WARMUP: PAX were disclaimed.  That is all.
THE THANG: 3.5 Mile route with 10 burpees every 1/4 mile. X marked the burpee spots. Speedy PAX got 4 miles and change. Us mere mortals did not.
MARY: 4 minutes of stretching with Stang
ANNOUNCEMENTS: Were announced
COT: Prayers and praises were offered

YHC is grateful for a tremendous group of HIM to help in acceleration and staying on the right path. The cooler temps and lower humidity was a blessing to start the week. Thanks to Badlands for the Q spot. It is always a privilege to lead.

Honored,
👁

TClap |
0

Soggy bottom brothers at Runde Park

Leave a comment

WARMUP: SSH, windmills, imperial walker, m nightclubs, merkins, plank, cobra, down dog, plank, Peter Parker, Parker Peter. Mosey to Runde field.

THE THANG:   Eight stations with six yard gaps between each station. Round one all eight stations, round two complete first 7 stations. Each round skip the last station from previous round.  Travel between each station first round lunge walk, second round, bear crawl, third round broad jump, fourth round lunge walk, fifth round bear crawl.  We completed five rounds.

1. 5 burpees
2. 10 donkey kicks
3. 15 big boys
4. 20 Carolina DD
5. 25 American hammers 🇺🇸🔨
6. 30 (60) shoulder taps
7. 35 (70) flutter kicks
8. 40 (80) mountain climbers 🧗‍♂️

Hand off to cake Boss
Mosey to the bottom of the big hill. Organize into three groups of three. Lesson from Top Gun & Maverick, don’t leave your wing man. Four cones in a 1/3 mile block. First round 20 sumo squats per cone (80 sumo squats in first round).
Second round discuss with your wing men something you learned from your father. Each cone was 10 leg Lifts.
Third round we voted for burpees or donkey kicks.  The rep count wasn’t provided but we agreed on donkey kicks. Rep count was 10. Discuss w your wing men proudest moments with your father. YHC was college graduation, marriage and pregnancy.
Single file line organized from slowest to fastest man at the base of the steep hill. Game of catch me if you can. First runner gets a three tree head start and needs to top the hill before second runner. I thought the gap was too wide but almost got caught by the fastest man Fishsticks.

MARY:  none

ANNOUNCEMENTS:  Review the newsletter for more info.  Sign up and do some yard work at the Fort Mill care center. Get involved in the Bethel Mens Shelter dinner.  F3 dads is today. Coffeteria at Tega Cay Deli today. YHC needs four men to push a truck out of my backyard this morning. Thanks Mainframe, Change order, Skipper and Cake Boss for your help.

COT:  happy Father’s Day. prayers for our fathers and those whom have lost fathers.  Love your children unconditionally.

TClap |
0

The New Name of the Swamp is …

Leave a comment

Today was the launch of the Swamp at a new location. The new name will be revealed at the end so you can skip down or search Slack.
10 men showed up, will a sneaky snowman arriving after warm-ups. Slow mosey to the church parking lot for COP. Standard exercises (SSH, Imperial Walkers, Windmills, Plank Stretches. Next we broke into groups of three, alternating sprints by each pax to get our heart rates up. Ten minutes, with a decrease in distance making the rest period less as we progressed through this exercise.
Next, we moseyed to the daycare parking lot for two rounds of Ab exercises (LBCs, Flutters). No rest, continued on our journey to the fountain. Half Pike routine, 10 hand release merkins at the fire station, down the hill to the fountain, 1 burpee and +1 after every pass, top of the other hill, 10 lunges. Rinse and Repeat. Most pax got in 5 to 6 rounds.
Back to COT.
Great job everyone. Its good to see guys out this morning especially with it being hot and muggy.
New AO name: Stockade

TClap |
0

TWSS at Pantheon

Leave a comment

Ran around with 10 stops.
Each stop we did:
10 Merkins
9 squats
8 LBCs
7 CDDs
6 Jump Squats
5 🇺🇸 🔨
4 HR merkins
3 jump lunges
2 flutters
1 burpee

2ish miles

A few sets of 10 bomb jacks thrown in

Prayers for kiddo’s health
Praise for our kiddo’s and our parents’ health

Great work by all PAX present!

TClap |
0

The Ghost of Band Camp Haunts Alcatraz

Leave a comment

WARMUP: Mosey to the roundabout for some COP fun — mtn climbers, Parker Peter, SSH, IW, HW, Carioca, burpees
THE THANG: Mosey to one of those Hawaiian names side streets
Plank series on a side street
Mosey to cul de sac on right and continue down to the golf course for a
Jacob’s ladder (jumping lunges at bottom, 3-way calf raises at top)
Mosey back home

Handoff to Trucker

Back on the mosey train (somewhat surprisingly) over to that nasty neighborhood hill right off the park entrance (oh no!) down to the bottom

10 Merkins
Nur to the top
10 LBCs
rinse and repeat for 3 rounds
(The Suck got very real by this point!)

Pearls on a strong out past the tennis courts to the short wall by the golf course with several stops for LBCs, merkins, flutters, dips, derkins, etc. Same drill on the return to the firehouse for more of the same, then a continuation on the path around Runde with stops for pain and a final sprint home.

ANNOUNCEMENTS:

Swamp and Quagmire relocations coming this week.
QSource mtg returning 6/21 at Baxter Starbucks after workouts
F3 Dads starting 6/11 for 4 weeks at WEP at 0900

COT:
The spirit of Band Camp was with us front he start as YHC mistake preferred to Backdraft as BC — that only fired up BD to prove himself, and he did, coming in as king ong with Fishstix. nice work!

Great to Q with BAOPS OG Trucker! for the record, I told him I would focus on cardio, hills and legs so he could cover the rest of the body. He did cover the rest but not without giving us all a real beating of the hill, cardio and leg flavor. nice work!

great to have Masterpiece in the gloom after a long stretch off. T-claps to Decibel for getting him back out. great to have MP’s EH of Paint Can put for his first Alcatraz rodeo — great job pushing through a tough morning!

Thx to Skipper for the invite and the leadership at Alcatraz!

TClap |
0

WEP full circle.

Leave a comment

WARMUP: 15 SSH and 5 windmills while waiting on NASA.
THE THANG: Mosey over to the WEP loop. 20 squats in the first corner. Then 5 pull-ups at the playground. 20 flutter kicks at the 2nd corner. 10 merkins at the top of the hill corner. 15 monkey jumpers at the bandshell. As many laps as possible.
MARY: none.
ANNOUNCEMENTS: bethel mens shelter tonight. Blood drive.
COT: spud took us out with a beautiful prayer. Very thankful for my last Q here. And overall thankful for the men of F3 the Fort for making me the person I am today.

TClap |
0

Minnow Pond

Leave a comment

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 , 🙌

TClap |
0