Tag: HarryCarry

My Qshake Brings The Boys To The Yard

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Mission of F3:
To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

5 Core Principles:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with Circle of Trust

Credo:
Leave no man behind, but leave no man where you found him.

Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot

The Thang:
1. Light Poles:
Light Pole 1: 10 Burpees
Light Pole 2: 20 Merkins
Light Pole 3: 30 Squats
Light Pole 4: 40 Big Boys
Light Pole 5: 50 Calf Raises
➡️ MOT: Lap 1: Mosey between poles, Lap 2: Bear Crawl between poles, Lap 3: Crab Walk between poles

2. Partner Work:
P1: 20 Incline Merkins
P2: Hold plank or Al Gore
Repeat with:
20 Decline Merkins
20 Step Ups
20 Dips
MARY: She does like Qshakes so No Show
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Link street on my heart

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Written by DOAH in slack: [commentary by Band Camp]

Heart Breakers: @U01NGHPR2HW and almost @U05TY21AC2X, but he uncommitted sometime last night…

The Thang: Route attached [was attached in slack, you could look up today's date on a PAX's Strava. Suffice it to say: we hit 3 miles. FMPD slow rolled our start this morning which kept YHC from running directly where I planned to go, but we made it over there another way. No complaints]. We stopped a lot and did a lot [5 each stop] of 6-Count burpees (a BC staple), [10] merkins, [15] squats, [20] flutters, with a few LBCs thrown in for bad measure. [We did an undetermined amount of these based on keeping the group together enough so nobody got lost. Kept things in cadence because that seems to help keep men accountable to actually doing the exercises. Something about pushing through pain and discomfort together. Started with just burpees. Next stop: burpees & merkins, etc.]

Moleskine: Sweat. Plenty of sweat. And some ramblings that implied some very limited understanding of the functional success of certain systems. Regardless, we went fast and didn't lose anyone along the way… except Slash… but he was lost by choice. Uptown Girl is still greatly disturbed by my presence and refused even so much as a fist bump this morning, but like a lot of folks who hate me when they first meet me (that list is long, right Crystal Lake?), I'll wear him down eventually.

COT: The Fort’tan gave a good thought about acting on those things that we feel called to do and not delaying. Prayers for EC as he heads off to get his head shaved and his spine straightened, and prayers for NASA as he sends his little bird out of the nest.

[Here's the deal. God doesn't put things on your heart for someone else to do it. Go get after it.]

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Merkins and Farmers

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WARMUP: call out to Staff Sgt Michael Swinton…who died in the conflict with Iran in July. SSH, stretching, overhead claps
THE THANG: irkins, derkins, and dips on bench 20 reps each then run loop x 5, overhead press 15 reps with Cindy then farmers carry and do 15 reps of squats x 5 rounds
MARY: flutters, grave diggers, Rosalina
ANNOUNCEMENTS: newsletter
COT: kids going back to school, families

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Return to Cinder

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WARMUP: Moroccan Night Club, Imperial Walkers, Windmill, Strawberry Pickers, SSH
THE THANG: Squats, Cinder swings, Reverse Lunges, Curls, Merkins, Over Head Press, Flutters, Simba's, Plank Pull Through, Burpee's, Plank Jacks, SSH.
MARY: The Mid section was definitely worked on 👍
ANNOUNCEMENTS: Stuff the Bus, Bethal Men Shelter, and read news letter.
COT: Prayer Over our family and remember 1 Cor. 10:13. and remember to stay connected if you are going through something. 👊

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Chance, Choice, and Scrotum Tunnels: The Memoirs a MILGA Man

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It was a moist, humid morning. The message covered a fairly simple topic, Life.

We delved into the topic of chance with the use of a coin flip. Winner named the activity and rep count. Things are at times (Most) out of our hands. We are but passengers on this life river as we flow along. We did a few rounds of this. Lots of curveballs were thrown out of the most unexpected PAX. Life doesn't go as we planned and usually we don't get what we expect out of someone.

Life is about Choices. The choice was to get across the park from the bathroom to the playground. The options were bear crawl or burpee broad jump. The catch, every time you changed your mind there was a 5 merkin penalty.

We then teamed up to chose who would go first. The only way your partner could move is if you did 1 merkin per step. The object, get 1 partner over the line and then BOTH were done. For reference there was about 70-90 steps to get across. Some teams did equal amounts and crossed together. Others, Mine and Dark Helmets, relied on 1 person to basically do all the work so the other could advance. Then we both chilled at the end waiting on the other, less able teams.

But wait, there's more….The next set of partner work was the same concept but the exercise was burpees. The catch, whoever crossed first on the original trek could NOT be the one to cross first this time. The lesson, sometimes finishing first isn't all it turned out to be. Sometimes the person out from will the next day need to carry someone else. Needless to say I did more burpees this morning than in my entire time at f3 combined.

We then had a lesson on encouragement but I'm tired of typing.

We also did the scrotum tunnel just so everyone could get a rash in the grass.

Lastly we concluded with an unfair amount of burpees selected for random PAX. some did 1, some 3, some 5…..guess what, LIFE isn't fair. Deal with that shit and move on.

At the end of it all the message is this, it is ALL life. the good, bad, fair, unfair, choices, encouragement, discouragement, chance, highs, lows. There is no BIG thing to discover. If your waiting for that your wasting your life. Appreciate it all. Find joy in a birds chirp, contentment in mashing that dam keyboard for 8 hours a day, reach to the heaven and give thanks for it all. The argument with the wife, the aggravation with the kids, the person who cut you off in traffic.

Your PERSPECTIVE will drive your life. Stop waiting

MILGA bitches

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Not-erate Yard Work

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WARMUP: 10 each

  • SSH
  • Moroccans
  • Cherry Pickers
  • Windmills
  • Flying Squirrels

Mosey on track doing:

  • Butt kickers
  • High knees
  • Karaoke
  • Toy Soldier
  • Lunge
  • Burpee broad jumps (~10)
  • Bear crawl

THE THANG:
Goal was 3 rounds, most PAX between 2-3 done.

Station 1 – 20 each

  • Merkins
  • Scorpion Dry Docks (switch half way)
  • Shoulder Taps (both = 1)

Station 2 – 30 each

  • LBCs
  • Fluttahs (both = 1)
  • Box Cuttahs

Station 3 – 40 each

  • Mtn Climbers
  • Peter Parkers
  • Plank Jacks

Station 4 – 50 each

  • Squats
  • Calf Raises
  • Bomb Jacks

MARY:
Throughout

ANNOUNCEMENTS:
Bethel, stuff the bus

COT:
Kids back to school / leaving the nest, family members health.

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Blast from the Past with Cash

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Well, YHC was thoroughly unprepared for this today. I failed to secure a Q and then got distracted taking the trash out that I forgot the flag too. At least when I realized I didn't have a Q on schedule, I thought I'd go back into the wayback machine and see what what the first workout I did. Well, the backblasts don't seem to go back that far, so I went as far back as I could which was 9/24/2020. This was the day that we renamed The Coop to Ring of Fire in honor of Jay Griggs, Cash, who passed away from cancer at the age of 51. In honor of that day, @U5P2KHLJ2 lead 31 PAX in a workout dedicated to him. So, we decided to recreate it this morning.

WARMUP: Mosey around the Nafo parking lot to the ROTC building. SSH, Windmills, Imperial Walkers, Merkins and a few stretches

THE THANG: In honor of Cash's age of 51, we had 3 cards at the bottom of the hill. Card 1 – Merkins and Squats. Card 2- Carolina Dry Docs and American Hammers. Card 3- Alternating Lunges and Shoulder Taps. The mission was to complete 51 reps in whatever combination of those exercises you wanted to. After each card, run to the top of the hill. Complete 10 Curls and 10 OH Press. Rinse and Repeat.

Most Pax got through at least 2 rounds and some 3. For those who did 2, you completed 426 reps 6x up the hill. for those who did 3, it was 639 reps and 9x up the hill. It was a sweat fest.

MARY: No time

ANNOUNCEMENTS: Bethel, Stuff the Bus, Watch the Replay of the State of the Nation on YouTube.

COT: Prayers for discernment of opportunities and selecting the best one, for healing and dealing with children's health, for remembering the past, but not letting it consume us.

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Carolina Day Ballroom

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Started with a mosey run
Warmup: SSH, Windmills, Imp Walkers, LSS, arm circles, peter parkers, plank stretches
-Run-
Do-run-do routine:
At baseline do 15 bobby Hurleys, run to halfway point, do 15 bobby Hurleys, run to far baseline and do 15 bobby Hurleys. Plank for the six.
Repeat doing 10 merkins and bear crawling
-Run-
Bench work: Step ups, dips, squats, derkins, calf raises
-Run-
Wall work:
Wall sit, run out and do CDDs, back on the wall.
Wall tar jais in cadence.
Leg lift dora: Partner one runs, partner two does leg lifts, switch, go to 100 cumulative.
-Run-
Simon says: smurf jacks, squats, some other things
Ball toss: pax in circle and toss the 15lb slam ball to each other.
Talked about Carolina Day 6/28/1776, battle of Sullivan’s Island.

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Modified Murph with Running and Block Work

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WARMUP: Run by HarryCarry while YHC opened up the track.
THE THANG: 10 Curls, 10 OHP, 10 merkins, 10 squats with block, run 1 lap around the track. Rinse and Repeat for the entire time.
MARY: Carry blocks back to their home
ANNOUNCEMENTS: Read your newsletter
COT: Prayers for family, marriages, health and recovery.

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No Complaints, Just Work

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WARMUP:
Dark Helmet on Q for the 1st half:
A lap around the park with a stop at the pull-up bars for everyone to knock out a few then over to the wall behind the backstop. We performed a set of dips on the wall then made it to the left side of the field to line up the light pole.

THE THANG:
5 Burpees performed on the light pole on the left side and 10 Burpees on the right side light pole.
The mode of transportation would change for each movement:
Run/Nur, Bear Crawl/Crawl Bear, Wounded Dog (terrible & humbling) x 2, Alligator Crawl.

Hand Off to Maximus:
Don't leave this spot.
15 Squats, 10 Reverse Lunges each leg, 15 Jump Squats, 30sec Al Gore
Sprint to the other side (light pole)
15 Squats, 10 Reverse Lunges each leg, 15 Jump Squats, 30sec Al Gore
Sprint to the other side (light pole)
15 Squats, 10 Reverse Lunges each leg, 15 Jump Squats, 30sec Al Gore
Sprint to the other side (light pole)
Mosey to the top of the hill and Switzer
You had to be there for the message.
Jog down to the bottom of the hill for instructions.
Sprint your tail off to the top, jog down, perform 10 merkins and do an exercise while you wait.
Repeat.
Follow instructions for sprint/job, walk instructions to the top.
To the field again.
20 V-Ups, 20 American Hammers

NMM: From Dark Helmet:
Here's what I will tell you, no one was a huge fan of the wounded dogs but the hill sprints on TCD Hill were the real crowd pleaser…total shutdown of mumblechatter and several bodily functions. We were also treated to a number of PAX sightings as we went. I recall Shady, Pauly D, Tesh and Spike making a pass through. They looked miserable. That's good training for BRR, which is at least 72% misery. The rest is a loose emulsion of running and fellowship.

MARY: Worked in throughout.
ANNOUNCEMENTS: Pints & Padres family cookout June 21 at 5:30pm at The Print Shop.
Step up and serve at The Bethel Men's Shelter.
COT: There are a lot of things going well, but there are a lot of challenges around The Fort. Don't wait for someone else to do it. Reach out to a man and share burdens. As has been said before: A burden shared is half the burden, a joy shared is twice the joy.

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