Tag: Grinder

The 3 costs of leadership

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WARMUP: Mosey to springs building lot for various exercises with 2 burpees in between each. Mosey to the pike energy lot for act 1

THE THANG: Cost #1 – You will have to make hard decisions that negatively affect people you care about.
Partner up for Dora
100 – Boxcutters
200 – Squats
300’- Flutters

Mosey to Act 2 at Subway
Cost #2 – You will be disliked despite your attempts to do the best for the most
Dora – Same partner, new count
50 – Burpees
100 – Merkins
150 – Squats

Mosey to bank lot for a plank and act 3:
Cost #3 – You will be misunderstood and will not always have the opportunity to defend yourself.
Mosey to the WEP running path – with 12 minutes to go YHC called 5 burpees, 10 squats and 15 SSH’s at each swing. It was a bit aggressive. Modified to 5 hand release merkins from the 4th swing on.

JWOW found his landholdings at WEP to be in good working order, so we proceeded and
all finished in time for COT at 0730.

YHC is also pleased to report that the perceived minimum burpee requirement of Slapahot’s was also reached – all of them.

MARY: No time – had work to finish
ANNOUNCEMENTS: Go pick up trash afterward. So many PAX did.
COT: 5th core principle

Thanks to Grinder for the call. Always a privilege to lead where it all started.

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Circling the Drain

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WARMUP:
Windmills
Toy Soldiers
High knee taps
…in the pouring rain.

THE THANG:

100 Yard Sprint 3x to dry off of course

19 – Seated bike rack sit-ups.
19 – Alternate side sit-ups /  knee to elbow
19 – Seated bike rack sit-ups.

Select 40-60lb bag for rest of w/o

19 – Reverse lunge & twist
19 – Squat w/ overhead press
19 – Sandbag Shovel

19 – Pushup -on bag / w/ alternate mountain climbers.

50 Yard Bear Crawl w/ bag
19 Pushups – Pulling Bag through to side-to-side each rep.

19- Forward single leg lunge – over head press “on up”.
19- Backward single leg lunge – overhead press “on down”.

MARY:

19 Alternate Jack-Knife-Sit-Up
V-up, 1 leg in air, touching heals

1 long body destroyer

ANNOUNCEMENTS:
HIM CAMP – 21 registered
Enjoy your 7am nap.

COT:

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Endless Weinke

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WARMUP:
Run up the hill 10 burpees, run to the bottom of the hill 9 burpees, run to the top of the hill 8 burpees, run to the bottom of the hill 7 burpees, run to the top of the hill 6 burpees, run to the bottom of the hill 5 burpees and stop
THE THANG:
Rd1. With ruck on, one PAX did 10 over-the-shoulder 60# sandbag tosses while everyone did LSS with ruck on. LSS were done until all 6 PAX did 10 sandbag tosses each
Rd 2 With ruck on, one PAX did 10 Bobby Hurleys with 35# sandbag while everyone did Ruck Halos. Halos were done until all 6 PAX did 10 Bobby Hurley tosses each
Rd 3 With ruck on, one PAX did 10 Pull Ups while everyone did Ruck Merkins. Merkins were done until all 6 PAX did 10 Pull Ups each
We then ran to the top of the hill and back to the workout site
Rd 4 With ruck on, one PAX did 10 over-the-shoulder 60# sandbag tosses while everyone did Lunges with ruck on. Lunges were done until all 6 PAX did 10 sandbag tosses each
Rd 5 With ruck on, one PAX did 10 Bobby Hurleys with 35# sandbag while everyone did Ruck Swings. Ruck Swings were done until all 6 PAX did 10 Bobby Hurley tosses each

MARY: Stretched for 1 minute
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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RuckCoaster

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WARMUP:
– SSH / CP / IW / WM
– mosey to amphitheater
THE THANG:
– modified suicides with 10/20/30/40/50 reps each
– 5x man-makers every 5 minutes as break
– squats / mountain climbers / plank jacks / standing side crunches
MARY:
– mosey back to COT / Airborne hip exercise
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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Power hour happy hour

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WARMUP: Indian run around WEP trail, Cherry pickers,windmill,imperials
THE THANG: 2 rounds of sets below

Set 1:
50 Merks
25 diamond Merks
25 wide Merks
——RUN—-
50 squats
25 lunges
25 monkey humpers
——RUN—-
50 LBC
25 Big Boy
25 American hammer
——RUN—-

Set 2:
50 Carolina dry dock
25 incline Merks
25 decline Merks
——RUN—-

50 squats
25 Bobby hurleys
25 jump Squats
——RUN—

50 flutters
25 mountain climbers
25 second plank
——RUN—-

MARY: none
ANNOUNCEMENTS:  sign up for fort Mill Retreat and learn how to respond in a dangerous situation of active shooters

COT:saying negative things out loud can make it 40x -70x more likely to happen

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Konvergence for Kenya

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We converged on 6/10 to with a special weinke designed by the PAX of F3 Nairobi (but “may” have been augmented by Poppins…)
Weinke

Warm up
Various, but highlight was 150 SSH in sets of 50. #CrowdPleaser

Groups of 5
Indian Run
5 burpees by the guys at the back

Dora on the football practice field
50 burpees – bear crawl
200 merkins – bear crawl
200 squats – lunge walk
300 4-count mountain climbers – frog leap a partner

Lots of bat flipping on the 4-count of the mountain climbers and the frog leaping

The guys in Kenya average a 5 mile transit to and from the AO, so a group of PAX dutifully pre-ran and post-ran 5 miles after the beatdown. YHC took a bit of flack, because it was me that spitballed that idea and then did not pre or post run. I did bring my 2.0 to the workout to try to cover the fact that I wouldn’t be running extra, but to no avail. Badlands 100% called me out.

Welcome FNGs
– Dungeon Master
– V-neck

Pre-runners:
– Badlands, Poppins, Rolloff, Maximus, Funhouse, Sasquatch, Cyclops, Beaker
– rucking: Sprocket, NakedandAfraid
Post-run:
– Badlands, Poppins, Rolloff, Maximus, Funhouse
All running
– Gears

The plan was to raise $$ to purchase a vehicle for transportation of Nairobi PAX to workouts, supporting efforts to assist in community and coordinating donations etc. The need is tremendous and our financial support is magnified in Kenya.

As of this backblast, we raised $2620. I have no idea when you’re reading this, but you could possibly still contribute and Poppins may still have T-Shirts in the back of his vehicle: https://www.gofundme.com/f/help-our-kenyan-f3-brothers?member=26869695&sharetype=teams

Announcements:
Q-School Wednesday 6/14 at Bushwood
The Fort Retreat 8/11-8/13 (Register now!)
https://criout.regfox.com/f3-him-camp

Safari (F3 Nairobi Nantan) facetimed in at the end to offer up a prayer closing out COT.

This backblast respectfully submitted by Band Camp

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OG, Old School Smoker at WEP

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WARMUP:
Run around WEP path with stops for warm-up exercises:
SSH
Windmills
Mountain Climbers
Hillbilly Walkers
Peter Parkers
Freddy Mercurys

THE THANG:
OldBay on Q:
Ladder on far-side hill
– Imperial Walkers (1 at bottom) : Burpees (7 at top)

Run down to amphitheater stage
Partner Up for Dora – One partner run from amphitheater up path, then back and climb front of stage.
– 100 Merkins
– 200 LBCs
– 300 Squats

Handoff to ChickenHawk for 2nd half
Mosey to wall on far side of Springs building and partner.
– one partner does chin-ups on wall while other runs. Flapjack until 50 chin-ups done between partners.
– repeat with balls-to-the-wall (up, down, merkin)

Mosey to another wall. Pass coupon while pax take turns doing bear crawls.

Mosey back to COT for a bit of Mary.

MARY:
Pax choice:
– American hammers
– Rosaledas
– Flutters (100, called by Walker)
– may have been more exercise, but I blacked out during the Flutters.

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Memorial Day WOD

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WARMUP:
– yes
THE THANG:
– 10x Burpees / 22x various other exercises
– mosey around Amphitheatre
– rinse and repeat
MARY:
– sandbag carry to stop sign and combined with other exercises
– by popular demand: Airborne Hip’s
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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