Tag: Gears

NASCAR Loops at Block Party

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WARMUP: Run up to Hardee’s for Jump Squats, Wind Mills, Merkins, Mountain Climbers, 5 Burpees.
THE THANG: Run down Tom Hall, L/T Unity, L/T Elliott, L/T Springs, back to Hardees for 10 Burpees, 20 Flutters, 30 Mountain Climbers.
Run down Main Street, L/T Academy, L/T Forrest, L/T Confederate, L/T Withers, run to the lot at the bottom of the hill for 10 Burpees, 20 Merkins and Bear Crawl the length of the parking lot.
Run up Williamson, L/T Patterson, L/T Academy, back to the same lot for 10 Burpees, 20 Dips and 30 American Hammers.
Run to the bottom of Massey across from COT. Run to the lot at the top of the hill for 20 Hand-Release Merkins & 30 Mountain Climbers. Run down the hill, back up the hill then back down to COT.
MARY: Done.
ANNOUNCEMENTS: Spoken.
COT: Completed the 5th Core Principle.

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The Kitchen Sink – 01FEB2023

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WARMUP:
We stretched a bit, some windmills, light jogging, tappy-taps, some SSH, you get the idea…

THE THANG:
Sandbags required. YHC had and recommended a 60lb, but no one was weighing anything…
– First it was a long, bagless loop around the parking lot/car loop with some stops to do things like Merkins, squats, and the like.
– Then we grabbed our sandbags and partnered up for a little catch me if you can from the flag to the top of Hubert Graham — 5 burpees while your partner farmer carried your bags, catch and switch
– At every manhole cover on the way down the hill (for 7 covers), do 5 manmakers
– On the way back up the hill, do 20 flutters (2-count) with press at each manhole cover
– Next round, 3 curls on the way down and up
– REPEAT as time allows… time didn’t allow…
– Back to flag for cool-down and Mary

MARY: No Chicks Allowed.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle

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Hill repeat Monday

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At 0515, YHC told the PAX there is no warm up we were ready to roll and headed out toward Gold Hill Middle. It was supposed to be a mosey, but was more running.

At the first parking lot we counted off and gave a very bastardized disclaimer- basically modify as necessary and you should read the disclaimer on the website.
From there I explained what the workout was,;
25 merkins at the school, then head up the hill to the bank, do 25 Freddy Mercurys (4 count- like in cadence), then back to school and rinse/repeat until 0600.

Most got in 4-5 rounds and all got in at least 3.5 miles.

COT: lots of announcements and prayers – I was oxygen deprived so I don’t recall them at this point 🤦🏼‍♂️

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The Battle: Kitchen Sink edition

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Nice cool morning here in the greater Tega Cay area. As we were waiting in the parking lot YHC was hoping for at least 1 more pax to show up for what I had planned. Thankfully PETA pulled in at 5:14 and we were ready to go!

Warmup:

25 Merkins IC ( I’m a little disappointed in myself when I struggled with my last rep. I will do better next time)
25 Flutters IC
10 Merkins IC
10 Flutters IC
5 Merkins IC
5 Flutters IC

Mosey to the Tree within the Traffic Circle

Counted off the pax into team 1 and team 2. Facing opposite ways we did a competitive “challenge run” running around the large traffic circle in front of the school. This run required the 6 to do 2 burpees before running to the front. To win each team had to complete 4 laps. Winners got to do 10 Burpees and losers had to do 20. Pax pushed and it was a VERY close race as a result we both won and did 10 burpees.

Mosey to the front of the school.

We began the 2nd portion of the workout doing a Tabata style sequence 45 seconds of work 15 seconds of rest.

2 Rounds of :
HR Merkins
Squats
Diamond Merkins
BBS

After the second round we did a recovery lap and got into the mental battle known as “last man planking” In short we circled up and held plank as long as we could until no one could plank anymore. I would periodically call merkins to “thin the herd”. After calling 5 merkins IC everyone held fast. After calling 6 merkins IC we had 4-5 drop. After calling 7 Merkins IC we had everyone else drop except for YHC and Maximas. With that Maximas was declared the winner and we moved on to COT with just about 7 minutes to go.

With a little under 7 minutes to go of course I called a Burpee EMOM. Started with a round of 10, moved to 11, moved to 12, back down to 11, down to 10, and then one last round of 10. With only 30 seconds left we did a light stretch and 1 more HR merkin for good measure.

Great work by all the men who showed especially Flounder as he sets a great example for all the other PAX.

The Theme today was “the Battle”. Not only the battle we face with competition, or each other but mostly the battle we have with ourselves. How much can you push yourself and how far are you willing to go? Chances are you can go at least “one more rep” you just need to believe you can and people to help push you further.

Thanks for the opportunity! Until Next Time!

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Playing Cards at The Kitchen Sink

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WARMUP: Run the large loop around the field stopping for a few exercises at a few points.
THE THANG: We’re playing cards:
Spades = Diamond Merkins
Diamonds = Mountain Climbers
Clubs = Jump Squats
Hearts = 8ct Burpees
(4) Other Cards = 25 Flutters I/C
Twice during the deck, we took a run around the parking lot.
MARY: See Flutters & Burpees above
ANNOUNCEMENTS: All the things.
COT: You should’ve been there. It was strong.

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Mentorship Has Its Privileges

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WARMUP: COP – SSH, Mtn climbers, Peter Parker, Parker peter, inperial Walker, Merkin

THE THANG:
Grab partner and discuss a non-F3 mentor who helped you in life while doing partner leg throws

Different partner, now discuss non-F3 man you helped mentor in life while doing partner planks/merkins/shoulder taps

Different partner, now discuss missed opportunity to share a mentor relationship with another man in your past

hand off to Long Duck

Series of exercises marked in parking spaces. each pax chooses a space, completes exercise, runs 1 lap, then moves to next space/exercise and repeats the cycle.

Run home

ANNOUNCEMENTS: Long Duck is The Fort’s Whetstone Q. Don’t be confused by the lexicon…Whetstone=Mentorship. it’s that simple. Long Duck shared his experiences (which are vast considering his long service as a sponsor in AA). Tap this HIM to learn more about starting or improving in the area of Mentorship.

COT: Prayers for Slash’s dad and Escargot’s son and Long Duck’s friend Tyler struggling with drug addiction.

thank you Shower Curtain for the opportunity to lead the pax!

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Comfy and Cozy

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WARMUP: This is Sweep the Leg. We don’t really do that.

THE THANG:
– Head out – cross over to Brayden
– Down the main entrance hill and back up – at each break in the
median, 5 burpees, including at top and at bottom
– When back at top, turn left down 160
– At Storage Center on left, bear crawl to next driveway at
Breadsmith.
– Partner up, man carry around the building, switching as
necessary
– Keep heading down 160
– At Enterprise RAC – 5 burpees, 10 squats, 15 LBC in lot
– At Sam’s driveway, bear crawl to the roundabout
– Partner carry to the end of the road in front of Morningstar
– Go around Chipotle back to 160, go left
– At Wendy’s – 5 burpees, 10 squats, 15 LBC
– Around Truist, back to 160 go left
– In front of CVS, 5 burpees, 10 squats, 15 LBC
– Return route, repeat as much as possible

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: 5th Core Principle

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Carowind’s blast from the past….the Frenziod

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WARMUP:
Mosey to Fort Mill Church of God
Windmills
Slow Low Squats
Downward Dog/Honeymooner
Mountain climbers
THE THANG:
Quick recap of Frenzoid ride at Carowinds: simple but terrifying, goes in both directions, and we all move as a group.
(Using Williamson St. & Monroe White St.) Starting at the “bottom” of the hill we NUR halfway up. Stop and wait on the 6. 10 Merkins. run the rest of the way up to next street. 10 Flutters in cadence. Run back down the hill to “bottom” and perform Burpees (in ascending manner). NUR up the other side until parking lot. 10 Merkins. Run to next street. 10 Flutters in Cadence. Rinse and repeat. Burpee count got to 6 at the bottom.
MARY:
Flutters, Dying Cockroach
ANNOUNCEMENTS:
Bethel Men’s. New AO
COT: Prayers for healing, our teachers and children, elderly parents, to be consistent.

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Kitchen Sink Kick Off

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WARMUP: 8min run. Some went off campus while some went around the school.
Moroccan Night Clubs, Wind Mills, Squats, Imperial Walkers
THE THANG: Bear crawl ~75yds to the coupons in the truck. Grab a coupon of your choice. Choices included 60lb sand bag, 45lb ruck, 35lb kettle bell and cinder blocks. With your coupon:
1min Upright Rows then 10sec rest
1min Curls then 10sec rest
1min Bent-Over Rows then 10sec rest
1min 4-count Curls then 10sec rest
Run to Trailhead Park
10 Pull-Ups
10 Knees to Chest on the bar
10 V-Ups on the ground
5 Burpees
REPEAT
Run back to the coupons at the school
Partner 1: 10 Man Makers
Partner 2: Mountain Climbers
Flapjack
REPEAT

Partner 1: 10 Big Boy Sit Ups with Coupon
Partner 2: Plank Jacks
No time to repeat
MARY: Incorporated into the workout.
ANNOUNCEMENTS: Newsletter.
COT: You should’ve been there.

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Simple pendulum

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WARMUP: none
THE THANG: mossy to coffee parking lot. Simple pendulum where you run to GHES teacher parking lot. At bottom of hill 16 merkins at top of each hill 13 LBCs. Nothing else, nothing more, nothing less, except for Dark Helmet complaining. And yes the reps represent the score of the Steelers win against that pro team to the south. How about them Steelers Crab Cakes?
MARY:
ANNOUNCEMENTS: read newsletter
COT: prayers for flounders sister and school starting again

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