Tag: Half Shell

Climbing Ladders at the Golden Corral

Leave a comment

Golden Corral – The AO that has been revived in recent months thanks to the leadership of Lutefisk.

13 men met at the Harris Teeter parking lot in the gloom on this cloudy morning.

Started with the disclaimer and we were off.

Warm Up

  • Mosey to HT doors
  • 50 YD Bear Crawl
  • Wind Mill X 10
  • Imperial Walker X 10
  • SSH X 15
  • Merkins X 10
  • Mountain Climber X 10
  • Recover and mosey behind red bowl

Once we got behind red bowl I instructed the PAX to partner up.  Size doesn’t matter but what matters is accountability and camaraderie.  Those two things have been a huge part of my success ever since I started F3.

Activity 1

  • Partner 1 50 YD Wheelbarrow
  • 10 Merkins
  • Partner 2 50 YD Wheelbarrow
  • Run back to the beginning (Elbow plank waiting on the 6)
  • Partner 1 50  YD Wheelbarrow
  • 20 Merkins
  • Partner 2 50 YD Wheelbarrow
  • Run back to the beginning (Elbow plank waiting on the 6)

Mosey from Red Bowl to Bakers Buzzin

 

Activity 2

CLIMBING LADDERS

7 stations.  Start at number 1 then move to number 2 and then start over.  Keep climbing the ladder.  You get the gist.

  • 1st cone 10 Burpees (run to 2nd cone)
  • 2nd cone 20 Hand Slap Merkins (Bear Crawl to 3rd cone)
  • 3rd cone 30 Carolina Dry Docks  (Crab Walk to 4th cone)
  • 4th cone 40 Squats (run to 5th cone)
  • 5th cone 50 Flutters SC (Bear Crawl to 6th cone)
  • 6th cone 60 LBCS (Crab Walk to the 7th cone)
  • 7th cone 70 Shoulder taps (Run backwards to the 1st cone)

All the Pax completed 5 out of 6 rounds and one group was halfway done with the final round before we had to mosey back to COT (Fishsticks was waiting for us).  We got in just under 3 miles and around 600 calories burnt.  Excellent push by the PAX.  There was very little mumble chatter towards the end coupled with some moaning and groaning.  Big win for the QIC.

FINAL NUMBERS (Including warm ups)

  • 50 Burpees
  • 140 Merkins
  • 120 CDDS
  • 120 Squats
  • 100 Flutters
  • 60 LBC’s
  • Several Miles
  • The last group can add 10 burpees, 20 Merkins and 30 CDDs to their total

Announcements were covered.

Prayers were said for Change Order’s mother, Pothole’s truck and safe travels for Fishsticks   and his family.

Thanks for the opportunity to lead Lutefisk!

Mile High out

 

TClap |
8

Keep it Simple

Leave a comment

This will probably be the easiest backblast I ever write and it just goes to show, sometimes SIMPLER equals HARDER.

Got the text Sunday following church that we needed a substi-Q for Quagmire and I felt like I really wanted to just run Monday, but miss when I don’t do the boot camps, so what better way than to combine the two.

Let’s get to it:

Dynamic warm-up consisted of a quick mosey to Best Buy where we then lined up and did:

  • power skips half way down the building and then jogged to the end of petsmart
  • side shuffle half way, flip, side shuffle rest of the way
  • karaoke half way, switch, the same
  • back pedaled half way down then jogged to the end end

Did a quick 20 merkins, 20 big boys, 20 peter parker planks (on elbows) and 20 diamond merkins and then we started the real thang.

The balance was something like this:

  • Run a 1/3 of a mile, then do 10 bomb jacks, 15 burpees and 20 pulsating jump squats (half squat, full squat into jump squat = 1), then run another 1/3 mile and do the same 3 exercises / reps and keep doing it until time lol.  We did 4 of those back to back and then took a break to do the following:
  • Partner up at the Verizon by Target – partner 1 runs to rack room shoes (about 1/4 of a mile down) and back while partner 2 does non stop x-crunches (thank you ab app).  The jog was longer than I thought.  1/2 a mile kind of sucked right there.  Sorry not sorry.  65 x-crunches later we switched and partner 2 jogs.
  • From there, we went back to the every 1/3 mile do the 10/15/20 bomb jacks/burpees/pulsating/jump squats until we got back closer to COT.

Ended w/ an all out sprint the length of pet smart / office depot / best buy back to COT.  Props to Pot Hole for saving some in the tank and blowing by everybody.

Final #’s – 3 miles ran, 60 bomb jacks, 90 burpees, 120 pulsating jump squats and about 50-70 x crunches per person.  Not a bad day for a Monday.  Heard heart rates were excessively high which is always a good sign.  Thanks for hanging in there fellas – had a great time leading the pax.  Until next time.

Cha Ching

TClap |
1

A Return To The Corral Which Is Golden

Leave a comment

Man, it’s been a long time. It’s been a long time since coming to the Golden Corral, or as it was often referred, the Buffet of Pain but it’s also been too long since my last post. No better way to knock the rust off than by saying yes to Lutefisk’s (just rolls off the tongue) invite and Qing Golden Corral yesterday. Trying not to lower the bar that has been established, I had to ensure the Weinke was full of all your favorite buffet options. After all, we’re not mailing this one in.

24 (23 really since Fish Sticks joined us at the end after getting his brisk miles) other hard-chargers, including feisty “Shin-Guard” joined me at 0515 to review the disclaimer and conduct a little warm up jog around the parking lot, ending up at the top, furthest from HT.

Warm-up:

Wind Mills, Jump Squats, Merkins, Diamond Merkins, Side-Straddle Hops, Carolina Dry Docks

Line up facing the Teeter. Run down to the store and Nur back to our starting point. REPEAT.

2 PAX at a time, run 1/2 way to Teeter then run back. We’d get through all 24 of us but the catch is that while you’re not running, you’re doing your best Flying Squirrels. See CSPAN, we still love you.

Reminder of 2 points (which is hard to stay accountable to when you don’t post for a while):

  1. C.O.T. Integrity – Don’t be a hypocrite. Be the same man outside the C.O.T. as you are inside it.
  2. Kotters – Bring ’em back. They’ll fight you but they want to be back AND we want them back.

More details were shared but you had to be there.

The Entree: 10 reps of 10 exercises and we’re cycling through 10 times (lofty desire). After each round, we’d run 1 set of 2-tiered suicides.

10 exercises were:

Burpees, Wide-Arm Merkins, Jump Squats, Mak Tar Jai’s, Knee Tar Jai’s (modified at the sight of bloodied knees to just doubling the yet to-be mentioned Jumping Lunges), Dips, Peter Parkers, Parker Peters, Jumping Lunges, Carolina Dry Docks.

We made it through 4 rounds.

HEY, welcome to Fish Sticks.

Until Next Time,

Maximus

TClap |
4

On the Fly Tour of The Swamp

Leave a comment

12  Pax made it out to The Swamp and Chupacabra in the Gloom of the Morning. 7 bootcampers, 3 Ruckers, and 2 runners that started super early. Beautiful low humidity morning was a welcome surprise from the rest of the week. Big ups to the SkyQ for that blessing.

YHC was tapped by our friend Witch Hunt to cover his Q on short notice. Something about scoring and his M. At least that is what came over the Twitterverse. Few details might have been missed. But Glad to step up.

Short Notice so nothing Fancy this morning just grind it out and tour the Swamp.

Quick Disclaimer w/ no FNGs on hand and off we go.

Mosey to Old Navy parking lot for COP. Been testing out new COP areas. Home Depot is great and all but the Swamp is huge, so Why Not.

COP- After my Monday Q @ Quagmire and the mumble chatter about COP exercise and cadence calls  I added extra emphasis to ensure no confusion.

All IC

Moroccan Nite Clubs x 20    Windmills x 20   Weed Pickers x 20

SSH x 20   Box Cutters x 20   American Hammers x 20

Recover and Mosey over to Fountain  between American Burger and Just Fresh.

Shifted to other side of fountain to be somewhat respectful to the guy asleep on the bench.

Drop in 2 sets 30 reps per– Incline Merkins and dips. OYO

Dora 1-2-3  100 Merkins– 200 LBCs– 300 Squats partner not exercising made lap around parking lot fountain.  Plank to the 6 which was not a long plank. The PAX tore through this Dora.

Quick Time check since YHC left his watch at home and Mosey across to the long wall between Target and Great Clips.

Wall Work

Peoples chair. Hold 30-45 seconds. IC Arm Flutters x 20

Bear Crawl Down Line while holding peoples chair 2x.

10 sec recovery

Very quite #beatdown to this point- Next Exercise BTTW- That got the PAX talking.

Hit BTTW and add in 20 single count BTTW MTN CLIMBERS. More chatter.

10 Sec Recovery

Back to BTTW with 10x shoulder taps OYO More mumble chatter

10 sec recovery

Back to peoples chair w/ 20 more IC Arm Flutters

In PC 1st Pax hits the deck for 4 merkins and Crab Walks down the line.  Apparently NOONE likes the Crab Walk.

Time Check and walk to end of buildings to let the quads cool down and mosey back to COT for 6 mins of Mary.

Peoples Mary

Slow/Fast/Slow/Fast Freddy Mercuries IC- Nice one Bones!- Noone was ready for that.

20 OYO BBS–   20x IC Hello Dollies– 30some IC rapid leg flutters– 60 sec plank to end the work out.

I’m sure our rucking/running Friends had fun as they all rolled in as we completed the session.

Great Work this Morning Men! Honor to lead.

Duck out!

 

 

TClap |
0

Partner Work at Golden Corral – Tuesday, June 18th, 2019

Leave a comment

14 HIM joined YHC for some partner work at Golden Corral. They were invited to bring some extra weight for extra credit…some took me up on this offer…probably a bad decision.

Mosey to top of the road next to apartment complex for Warmup.

Warmup:

  • 25 side straddle hops
  • 10 4-count windmills
  • 10 4-count peter parkers
  • 10 4-count parker peters
  • 10 4-count merkins
  • 20 Moroccan night clubs

Mosey to the bottom of the hill for the Workout.

Workout:

  • Partner Up
  • Complete the following total reps per partnership. One partner does reps, the other runs to the top of the hill, does 10 SSHs, runs back down and flip flops with partner.
  • Reps
    • 100 burpees
    • 200 merkins
    • 200 big boy situps
    • 300 air squats

Mosey back to COT.

Announcements: upcoming Sweaty.

Prayers/Praise: Prayers for Bates family in Columbia w/ loss of son. Praise for fighting complacency. Praise for one of the PAX’s health improvement.

Always fun to lead.

– Ginsu

TClap |
0

June Birthday Q at Laces In – Act 2

Leave a comment

Shady and Deacon kicked off June at Laces In with a dual Q that left little time (if any) for mumble chatter (thanks Kraken Burpees).  YHC called his own number today to keep the birthday Q theme going and the number 45 was the goal with each exercise…..well mostly.

After it was declared there were no FNGs and disclaimers were voiced and assumption of risk delegated to all gathered, we moseyed off….sort of.

Many PAX were expecting a longer run to COP (which was later delivered) but before doing so, PAX stopped at the flag, recited the pledge of allegiance and gave tribute to all who serve that we may have the privileges our freedoms grant us.  After those few moments of thanks and gratitude….we were off past the Hive lot, the band lot all the way to the 21 hill for a little COP.

Morrocan Night clubs X 23 (I/C) – Mumble chatter volume 5/10

Windmills (Trucker approved) X 12 (I/C) – Mumble chatter volume 7/10

Imperial Walkers X 12 (I/C) – Mumble chatter volume 8/10

5 burpees OYO – mumble chatter volume 1/10

Mosey briskly to the main event: 45’s – mumble chatter volume: inaudible

YHC led PAX back to the band lot where cones suddenly appeared.  The prior mosey intentionally (YHC’s 2019 word) went away from the cones in the hopes PAX did not see them – mostly successful (I think).  Upon finding the cones in 4 corner format with one cone in the middle, YHC called out 10’s at each of the four cones (adding up to 45 for each exercise) – consisting of the following:

Cone #1 – 9 BB Sit ups, Lunge Walk to center cone, 1 merkin, run back to cone #1; 8 big boy sit ups, Lunge Walk to center cone, 2 merkins, run back to Cone #1, continue sequence until reaching 1 big boy sit up, lunge walk to center, 9 merkins and run back to cone #1

Cone #2 – 9 burpees, run to middle cone, 1 squat, Lieutenant Dans back to Cone #2, 8 burpees, run to middle cone, 2 squats, Lieutenant Dans back to Cone #2, continue sequence until 1 burpee and 9 squats were done.  Move to:

Cone #3:  9 Carolina Dry Docks, run to middle cone, 1 merkin, run back to cone #3, 8 CDD’s, run to middle cone, 2 merkins, run back to cone #3, continue sequence until 1 CDD and 9 merkins were done.  Lastly: Cone #4:

Cone #4: 9 flutter kicks each leg, lunge walk to middle cone, 1 heels to heaven, run back to cone #4, 8 flutter kicks each leg, lunge walk to middle cone, 2 heels to heaven, run back to cone #4 , continue until…..well you get the idea.

YHC had to call time at 5:57 – Straight Up was the king well into the sequence at cone #4, if not completed.  Many PAX had things to say about the number of lunge walks.  I don’t know why.

A run from the band lot back to the flag reconnected us with 3 Laces Out runners for COT

Announcements – Hog and Coyote this Saturday in Rock Hill. Straight Up leading a trail run at Crowders on 6-22, Read your newsletter, Spend father’s day with your M’s and 2.0’s – the golf course will always be there.

Prayers were lifted up for Gilligan’s recovery from surgery, High Stick’s daughter’s recovery, Trucker’s M and her upcoming interview and for all unspoken prayers held in the silence of the hearts of PAX.

NMM – The HIMs YHC has had an opportunity to be around over the past 6 months have truly helped personal acceleration and intentionality in my life.  Our greatest gift to one another is the ability to sharpen others and help transfer the habits that impact all of us leading lives of intentionally and virtue in all that we do. Here’s to another great year ahead for YHC and my sincere thanks to all the PAX who have helped shape and sharpen YHC.  Your work is appreciated beyond words.  Thank you brothers! I am 45, thankful and better because of all of you.

Cyclops

 

TClap |
1

Bucket Tour Stop 2

Leave a comment

After I partook in a little Broga led by Cobra Kai I made my way over to the area where the fellas were congregating. A few of the Pax thought I was gonna be a no show since The “Two Ferns Tahoe” was not in plain eyesight (they did not know I parked over by “Books a Million” for a reason later to be visited). At 5:15 I gave the disclaimer which included the announcement that I could not administer a Tourniquet since I could not find my belt this morning.

We moseyed over to the Home Depot Parking lot where I led the COP with:
SSH (30 in Cadence)
Mt. Climbers (15 in Cadence followed by a Right arm High then Left arm High and then a 6″ hold)
Squat Jacks or Smurf Jacks (15 in Cadence)
Plank Jacks (15 in Cadence followed by a Right arm High then Left arm High and then a 6″ hold)
Low Slow Squats (15 in Cadence)
Ranger Merkins (which are correct Merkins) (15 in Cadence followed by a Right arm High then Left arm High and then a 6″ hold)
Some Mumbling about going to COT now!

The Thang Part 1:
After making our way over to the Stairs by “Just Fresh” I instructed the Pax that we would line up in two lines and at the bottom of the stairs and hold an Al Gore. The two front Pax in the line would drop and do a Flying Squirrel and make their way up the stairs to the top landing (the next Pax would go at this time and so forth giving time to those in front to complete the said task). At the top of the stairs on the landing they would perform a Burpee and then make their way down the other side of the stairs and perform a Kraken Burpee. The instruction to hold plank was given until the 6 completed the Kraken Burpee. We then did this again with 2 reps of each then 3 reps of each.

The Thang Part 2: ”
After making our way over towards the old “Books a Million”, now “Tuesday Morning”, the Pax saw the Tahoe and trailer with a crap load of buckets full of Ziplock bags of soils (not dirt). I then took a minute to talk about it is usually this point in my workout that my head becomes clear and the thought of my day to come starts haunting me. I begin to think about my problems, my issues, my stress what ever it may be. Another words……what am I carrying around in my bucket today. The thought here is that we all are carrying around something and how can you help your fellow PAX with their bucket. Is that a phone call one afternoon to see how things are going with that prayer request he had last week? Or is that an extra fist bump when it looks like he is trying to say something but ends up keeping it to himself. We all know our buckets get heavy and fill up faster than they empty. So we picked up our buckets and made our way over to the small hill behind the Oil Change place. Last time the buckets showed up it was the “Green Monster” at The Crows Nest. Today we did 11’s with Monkey Humpers at the bottom and Bomb Jacks up top. I was smoked but were not done. I instructed them to assume the Body Destroyer Position and grab a breathe and I briefly talked about how we then get thru our day and lay down and then start all over again the next day so we jumped up and moved towards the trailer but FIRST we got some “gassers” in not Suicides anymore. I challenged the guys to grab another bucket if they would like and push themselves. Most did! We mixed in some Ab work during the intervals between the gassers.

After putting the buckets back on the trailer we made our way over to COT where the Ruckers joined us. A few Prayers request (particularly Gears’ Dad who has returned home from overseas where he suffered a Stroke. God bless him and thank God that his Son I believe (Gears’ brother) was there and was able to help since he is a nurse. I didn’t know this story and later found out and was completely blown away by the story. God is GOOD!

Hog and Coyote coming up Father’s Day Saturday….Read your new Letter…….

SYITG
I AM Two Ferns

Thanks for the chance to Lead Cha-Ching!!!!

TClap |
16

Badger 1 year Convergence

Leave a comment

Thank you to our QICs of the Badger Convergence.  For those that were close with Badger and his family who was in attendance it was a blessing to see 78 strong come out in his honor.

Cyclop’s Portion of Badger Convergence

The W/O: The sets follow the dates of every March madness trip I took with badger and the 71-64 significance is the final score of the Kentucky-Wisconsin game in 2015 (our first trip) when badger’s badgers knocked off unbeaten Kentucky in the final 4.  I heard a bit about that. 😎

3 – burpees
19 – merkins
20 – squats
15 – LBCs

64 second – wall sit (people’s chair):  reflect in silence on how we leave no doubt as badger did.

3 – burpees
17 – LBC’s
20 – flutters
16 – burpees

DORA partner up – 71 burpees.  Partner 1 runs to semi trailer and back while partner 2 does burpees then switch off and repeat until 71 is reached

3 – burpees
16 – squats
20 – lunges
17 – flutters

71 seconds – balls to the wall

Reflect on leaving no doubt and what that means for each of us – then mosey to COT.

 

Change Order’s Portion of Badger Convergence

18 merkins
48 Lbc
4 burpees
9 merkins
11 side startle hops
20 freely mercury
07 merkins
39 Lbc
Run a lap in between each

Jiffy’s Portion of Badger Convergence

Headed over to the side of Parking Lot…

 

I shared the Pax my background with Badger – I joined F3 because of him.  F3 has had a meaningful impact on my life and I owe that to Badger.  I shared with the Pax how quickly things turned for Badger and encouraged them (and myself) to make sure we are using our time and resources very intentionally.

 

The workout

 

I had cones setup and the Pax did the following sequences:

  • Lunge Walk to each cone and stop and do 10 jump squats, run back
  • Bear crawl to each cone and stop and 10 merkins
  • 20 LBC’s in cadence
  • Sequence of 10 merkins, 10 plan jacks, 10 merkins, 10 plank jacks, 10 merkins, 10 plank jacks

 

  • Lunge Walk to each cone and stop and do 5 bomb jacks, run back
  • Bear crawl to each cone and stop and 10 carolina dry docks
  • 20 American Hammers in cadence
  • Sequence of 10 merkins, 10 shoulder taps, 10 merkins, 10 shoulder taps, 10 merkins, 10 shoulder taps

 

  • Lunge Walk to each cone and stop and do 10 monkey humpers bomb jacks, run back
  • Bear crawl to each cone and stop and 10 dips
  • 20 flutters in cadence
  • Sequence of 10 merkins, 10 side shoulder punches, 10 merkins, 10 shoulder punches, 10 merkins, 10 shoulder punches

 

  • Straight suicide

 

 

We then ran to the side and between a couple of islands did a Jacobs Ladder with Bomb Jacks on one side and Burpees on the other with a total of 6.

 

Great job by the Pax pushing each other and picking up the 6 at the end.

 

We headed back to the group at the end for COT.  It was an honor to serve especially in honor of Badger.

 

Trucker’s portion of Badger Convergence

Ran behind 9 rounds. Badger would have been 40 this year. So honored him with 40/4 workout. Each PAX had to do 4 rounds of 4 exercises of 40 reps with a run from 9 rounds to end of parking lot.
Merkins
Squats
LBCs
CCD

Then over to Red Bowl wall for 40 leg raises. Wall sits with 2 burpees each down the line. Repeat with 4 scorpion merkins.

Missy to oil change store. 4 PAX lined up 20 yards away while the other took 4 car tires and flipped tires to partner, return back to start. Each PAX then grabbed a tire nd did 40 shoulder presses.

Mossy to COT

 

Senator Tressels Portion of Badger Convergence

After COP, mosey to the inclined driveway by the apartment complex on Tega Cay Drive.  I gathered the group and told them that Matt was my neighbor and friend.  Our families spent time together and that Matt was active in an adult men’s soccer league.  Matt’s fight with cancer was very short and that he was gone way too soon.

 

On to the workout:

 

Jacob’s ladder, 1-7, with burpees at the top of the hill.  Plank when you are finished.

 

Walk to the grass area in front of the apartment gym and circle up for  Jack Webb’s (10/40).

 

Freddie Mercs x 20, and Hello Dolly x 20, all in cadence.

 

End with 90 seconds of the body destroyer.  As the Pax laid still and quiet,  I told them to think about how much they have, how lucky they are, and that every day is a gift.

 

Mosey  back to the Harris Teeter lot for COT

 

End.

 

Decibels Portion of Badger Convergence

 

MERKINS X25

ALTERNATING LUNGES X25

TOE TAPS X25

TONY HAWK BURPEE X15

Heals to Heaven x25

GORILLA HUMPER X20

IMPERIAL WALKER X20

EMPTY WHEELBARROW

SQUATS X20

LBCs  X39

E2K X20 EACH SIDE

ROSALITA X25

During the workout we keep 3 soccer balls moving at all time to honor Badger’s love for soccer. 

It is hard to believe that it has been a year since Badger went to be in heaven.  I was blessed to spend time with him prior to his passing.  We talked about him being saved and how important that was to him.  He let me know that his M was a big reason he was saved but also seeing my families reaction to losing our daughter and son and our dependence on God at that time.  I am saying this to let you know as Christians people watch our actions and want to make sure our actions match our words.  I encourage every Christian brother in F3 to live out your faith and in times of need lean on God just like Badger did in his time. 

My M and I received a letter from Badger.  In that letter he mentioned F3 and the support he and his family received after the diagnosis.  I remember him just being in awe of all the people that were praying for him.  He was so touched by this community that he asked that I make sure that his boys get involved in F3.  It was such a blessing to have Jeter and all the his relatives experience the convergence.  To have 78 men in our community support Badger was an emotional journey for all of us that knew him.  I had several members of his family let me know how much they appreciated the convergence and the support for Badger.  Thank you to each man that showed up!

Badger was a man I respected to the utmost.  He was not a guy that sought attention or glory, but he was always there when you needed him.  He loved his family and was a loyal friend.  I am still in awe of how he bravely prepared to walk into heaven.  It was so comforting to know he was going to see Jesus.  He told me many times that he would take care of our babies (Elizabeth Grace and Garrett) until we met up with him.  Badger was a great Father and I know he is having a blast with my kids in heaven. 

Let us all take this time to pour into, support, love on and encourage our F3 brothers. Then take that momentum and turn it to our families.  Then take that momentum and pour it out on the least and the lost in our community.  Badger knew that God had a purpose for him and that purpose was to spread the word of God’s Grace and Love.  Let’s make that happen for him.

 

 

TClap |
6

Ring of Fire Edition: Pantheon

Leave a comment

Serendipity:

/ˌserənˈdipədē/ noun 
the occurrence and development of events by chance in a happy or beneficial way.

Had been thinking about pulling the #RingofFire out of my bag of tricks recently and low and behold, last Friday there began some chatter about this very #TBQ beatdown style I think at Slowburn??  Zima got the credit who in turn gave me the credit who in turn admitted everything is borrowed from someone else.
Dynamic warm up of running laps with buttkickers, karaoke,  and some others.
The Thang:
Set up.  8 cones set 20 yards from the center in a circle equidistant.  Each cone has exercise on it.  Do exercise, bear crawl to center, complete 10 Cinder Block Burpees, run out to next cone.  Rinse/Repeat until made your way around circle.
  • 80 CB Burpees
  • 160 yards of bear crawls
  • 30 lunge
  • 30 plank punch
  • 15 merkin
  • 30 Mountain Climber
  • 25 Carolina Dry Dock
  • 25 X and O
  • 25 Squats
  • 25 Freddy Mercury

We finished off with  6 Minutes of Mary.  Great #smoker today.  Half shell was the man and led the whole way.  Zima and I carried the water for the #soccerarm contingent

 

Aye!

TClap |
0

You getting Chesty with Me?

Leave a comment

Disclaimer

Warmup

Live Right is the second quadrant of the QSource. It is the HIM’s dedication to Purposefulness. Purpose is an Advantage sought.

SET 1:
Merkins , 10 IC
Derkins, 10 IC
Incline merkins, 10 IC

LAP

SET 2:
Wide grip merks, 10 IC
Diamond merks 10ic
Carolina Dry Docks 10ic
Lap

Live Right is focused on the HIM’s IMPACT on the lives of other people and how he helps them to Accelerate

Repeat set 1, 8 reps ic
Lap
Set 2×8
Lap
X6’s
Lap
X4’s
Lap
X2’s

The HIM is also a man who finds that in his effort to Live Right by carrying the Survivors and IMPACTing the Sad Clowns he gets an unexpected benefit—he himself is kept Right.

COT

TClap |
1