For the month of May, Farmer’s Only has deemed the Kitchen Sink as a next-level kick in the junk. I had the honor of warming everyone up to the idea of what will occur this month. We do a lot of pushing exercises, running, some occasional KB work and your typical stretches. Opportunities exist to stretch yourself and try something you’re not used to and therefore, not strong in. The first F in F3 is Fitness for a reason. Today we focused on functional fitness.
I’ve had the opportunity to head up to CLT Metro a few times lately and work out at Shore Card. It is an absolute suck-fest and it’s glorious. Yes it’s hard but that doesn’t mean we should avoid it. Arguably, we should lean into it. And that is exactly what May is all about, starting today with YHC on Q at The Kitchen Sink.
No warmup, no friendly conversation, no excuses. Just legit work.
Everyone knew what they were in for.
The gear for the morning will be a Ruck (or vest/plate carrier), Sandbag, Kettle Bell (KB) and a Cinder Block. Every man was to have each of these. When I reference “gear”, know that it includes these 4pcs.

WARMUP: We didn’t have one but thankfully a few PAX got the message and showed up early to stretch…or just stand around.
THE THANG: Grab ALL your gear and head out of the school and down Hubert Graham Parkway to the 2nd light pole. This was, what I believe, the eye-opener for many of the PAX. Carrying all this gear for this distance is very abnormal which made it great. It looked good on paper and looked great in person.
With your ruck staying on, carry 1 piece of additional gear to the top of the hill, making your own personal discard pile. Then shuffle back down to your remaining gear and repeat until all gear is on the pile at the top of the hill.

From here, hoist all your gear and meet at the entrance to the school.

With Ruck on, KB swings.
With Ruck on, KB overhead in one hand, farmers carry the cinder block with the other hand to the intersection with the baseball diamond. Another suck-fest.
Ground all gear (ruck, KB, cindy) and shuffle like a gazelle back to your sandbag.
A gear Q of mine wouldn’t be complete without this. Sandbag toss back to your gear pile.

Now, a gear cycle:
Sandbag with Ruck on: 10 Sandbag Thrusters
KB without the Ruck (Slick): 15 Simbas (think, big boy sit up with the KB hoisted overhead)
Cindy with Ruck on: 20 Curls

Grab all gear and move to the flagpoles. It was here where I was reminded we had only 5mins left. So be it….
Cindy with Ruck on: 10 Merkins with left hand up on the block then 10 Merkins with right hand up on the block.
Then, 5 Mike Tysons with Ruck on.
Move all gear back to COT.

MARY: Some dedicated exercises but the core was mostly utilized during all the asymmetrical work.
ANNOUNCEMENTS: Yes
COT: 5th CORE Principle