Tag: Ham Hock

Iron Mike visits the Dentist

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WARMUP: Mosey: Stretching, SSH, IMPERIAL WALKER, Merks, Squats, Arm Circles, LBCs,
THE THANG: Started with a mini DORA using DDS to break out the sweat. ( dips, derkins, squats) – using the benches in front of school and a short mosey to the Birthday rock and back. 100 each exercise. Pax then moved to the parking lot to utilize a curb for some Iron Mike Tyson’s and Bomb Jax for some 9s.
Pax then moved to side parking lot to knock out a mini ladder using 4 stops for the reps. 3 rounds completed with BOOGIE down taking the reigns for one round of the ladder exercises where the exercises were completed in cadence. Harry Carey offered up some Smurf Jax to assist w delivering the pain.
Closed out with some Merks and Ab work before Mary took over
MARY: 4 mins of Mary where each Pax participated
ANNOUNCEMENTS: Cannoli Run, Mike Doty 5k, Blood Drive….
COT: Prayers for Luka, Health and Blessings.

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Iron Mike visits the Dentist

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WARMUP: Mosey: Stretching, SSH, IMPERIAL WALKER, Merks, Squats, Arm Circles, LBCs,
THE THANG: Started with a mini DORA using DDS to break out the sweat. ( dips, derkins, squats) – using the benches in front of school and a short mosey to the Birthday rock and back. 100 each exercise. Pax then moved to the parking lot to utilize a curb for some Iron Mike Tyson’s and Bomb Jax for some 9s.
Pax then moved to side parking lot to knock out a mini ladder using 4 stops for the reps. 3 rounds completed with BOOGIE down taking the reigns for one round of the ladder exercises where the exercises were completed in cadence. Harry Carey offered up some Smurf Jax to assist w delivering the pain.
Closed out with some Merks and Ab work before Mary took over
MARY: 4 mins of Mary where each Pax participated
ANNOUNCEMENTS: Cannoli Run, Mike Doty 5k, Blood Drive….
COT: Prayers for Luka, Health and Blessings.

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Chad 1000x

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WARMUP:
THE THANG: The location was at FMHS stadium, 1,000 bench step-ups with a rucksack on our back in honor of soldier Chad Wilkerson and all those men and women who suffer from PTSD. All 14 pax completed it.
MARY:
ANNOUNCEMENTS:
COT:

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Ruck Shuffle and Shoulder Work

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WARMUP:
1.5 mile pre-ruck

THE THANG:
2 x rounds
12 x Weighted Merkins
12 x Overhead Ruck Squats

½ Mile Ruck Shuffle

2 x rounds
12 x Bent Over Rows
12 x Ruck Overhead Press

½ mile Ruck

2 x rounds
12 x Plank Pull Throughs
12 x Ruck Weighted Big Boys

2 mile Ruck

ANNOUNCEMENTS: Newsletter

COT: Prayers for Family and Travel

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I ain’t afraid of no ghost.

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WARMUP: Warmup? That was the disclaimer in motion.
THE THANG: We left the shovel flag and headed for 160. The Haunted Ruck was just a couple days ago, and we missed it. Let’s improvise a makeup.

Squats IC at the light until we could cross.

Talk of Fort Mill High ghost

Riggings relayed goat man story from his childhood.

Arrive at WEP, remove rucks for BBSU, Moroccan Night Club

Return leg. Low, Slow Squat/MC waiting for the light.

Finished with Step Ups/MC/Lunges

MARY: Don’t know her
ANNOUNCEMENTS: NEWSLETTER! NEWSLETTER! NEWSLETTER

COT:Ham Hock family, Riggins’ wife and extended family for upcoming wedding

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Star Course prep

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WARMUP:
SSH
Low slow squat

THE THANG:

The intent of this workout was to get some prep in for the star course this weekend in Charlotte, and get familiar with/work out any bugs in equipment and using the app for creating the path between waypoints.

Waypoints:

* O’reilly auto parts
* 1762 Gold Hill Rd
* Planet Fitness
* 825 crossroads plz
* McDonald’s
* 2883 Highway 160 W
* Walgreens
* 2907 Highway 160 W
* Evolve at Tega Cay
* 810 Eden Ave
* The Arbors at Fort Mill
* 920 Stockbridge

After meandering around, we stopped at Red Bowl for some Chad 1000X training

Chad 1000X Training:
Partner DORA
100 step ups
10 merkins with rucks as the timer

MARY:
none

ANNOUNCEMENTS:
Bethel Men’s shelter still looking for some volunteers and #meats

COT:

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All around da Yard!

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WARMUP: Short Mosey, MNCs, Cherry Pickers, Windmills, The MOTIVATOR, followed by a Wonky 10 more of SSHops. Some across the lot work with high knees, lunges, bear crawls, and toy soldiers.
THE THANG: mosey to back road light poles. 10 sec plank. Go pile to pole with 10 reps each of LBC’s, HR merkins, Flutters, Derkins. Repeat adding 10 more seconds of plank to start. Repeat with 30 second plank (chose the younguns to count and they counted alright 1 sec = 10 sec)
Finished with a 1 minute plank.
Mosey to entrance hill. Not BOMBS but CLIMBs (my 2022 one word)
Carolina Dry Docks
Lunges
Imperial Walkers
Merkins
Big Boys
Starting at 5 reps/up or down the hill/increase 5 reps every interval
Mosey to school wall for 3 minutes of wall sit and burpee popouts (1/2/5)
MARY: Nah, she wasn’t there.
ANNOUNCEMENTS: Christmas Party. etc…check slack for Cakeboss for Kenya posts- can’t miss em.
COT: Great COT, UHaul took us out

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10 Year Convergence

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Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.

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New blood (OTB)

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WARMUP: went over the basics: SSH, merkins, cherry pickers, low slow squats, windmills, couple back stretches
THE THANG: a you vs. you morning! Everyone grabbed a piece of chalk where we did AMRAP (as many reps as possible) for the following exercises in 2 min each (in between we ran about 150 yards and back in the parking lot of Panera).
Exercises were: merkins, squats, LBCs.

We wrote down our individual numbers after the 2 min were up. We then did a rinse and repeat but with not a lot of time remaining (total workout today was only 30 min), we cut our chalk numbers in half and the goal was to beat those numbers by 1, and have at least 1 min, or more, to do it.
MARY: didn’t leave time today
ANNOUNCEMENTS: high level newsletter updates and 10 yr “what’s going on”
COT: covered the basics of what COT was and closed out. Wrapped up the next 30-45 min with coffee answering “what makes F3, F3” questions and things the guys were interested in knowing!

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The Final Countdown

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The day finally arrived for our CSAUP, The FInal Countdown. The rainy weather was not ideal, but it helped keep the temperature and humidity down for ideal running conditions. 67 men participated in the event. Most groups participated in the relay. Ruckers and trail runners fought the elements and got their work done to.
Relay details:   The first Pax will run 3 miles and return to the starting point.  The 1st and 2nd Pax will run 3 miles and return to the starting point. The 1st, 2nd, and 3rd runner will run the final 3 miles.  Each route will be unique.  If you get lost, just run 3 miles and return back to the park.

Total miles:  3+3+3 = 10 F3 math   (Runner 1 – 9 miles, Runner 2 – 6 miles, Runner 3 – 3 miles)

Inspiring stuff this morning. River Rat’s 2.0s ran the course like it was a lap around the track. Lots of guys ran distances they have never run before.
We’ve got a good pool of runners for the upcoming Dam to Dam Relay.

Great job by everyone this morning!

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