Tag: HarryCarry

NaFo Nardo

Leave a comment

Mosey run down to Elementary School; toy soldiers, high knees.
Circle up and do warm up exercises in cadence: SSH, Windmills, Imp Walkers, Moroccan N/C, Low slow squats, big arm circles, Peter Parkers, and plank stretches. Had pax recite the mission of F3.
Run uphill to pull up bars and did: Pullups, chin-ups, switch grips, knees to chest
Run to high school. Get on the wall: wall sits, and BTW.
Run to other side of high school/faculty parking lot: Bear crawl 100 ft, and crab walk 90 ft.
Had pax state the credo of F3.
Run to back side of school: cinder blocks: Curls, KB swings, OH presses, Kaiser grip standing rows, manmakers, arm extension hold.
Mosey to benches: step ups, dips, derkins, taint crushers (formerly known as butt touch squats), incline merkins, calf raises.
Run to shovel flag. Had pax state the five core principles of F3. Six count burpees (5x). Then Sally routine: leg raise on “bring Sally up”, six inches on “bring Sally down”.
Fini
COT
Goal of going through F3’s mission, credo, and core principles is to etch these talking points in our mind so we can better convey what F3 is all about to potential pax.

TClap |
0

Crawling around Varsity

Leave a comment

WARMUP:
After a quick disclaimer and explanation of ignorance of site and Broga we moseyed over to where the lights were actually on. This way I could actually see who was there and to critique form.
Windmills, Slow Low Squats, Moroccan Night Clubs, Peter Parker, Seal Jacks. A little “stretching” was added to meet the BROGA standard.
THE THANG:
Started with some partner work:
5 Rounds (Moving across parking lot with partner to complete exercises)
10 Merkins then Bear Crawl across, 10 Jump Squats then lunge walk back, 20 Flutters. (Repeat)
Moseyed to nearby traffic circle. Bear crawl around.
Moseyed further away from AO to complete “Lazy DORA”
100 Merkins, 200 Squats, 300 Flutters
100 Merkins: Partner 1 started with 10 Merkins while partner 2 held plank (alternating holding plank and Merkiens until reach 100)
200 Squats: Partner 1 started with 20 squats while partner 2 held Al Gore (Alternating until 200)
300 Flutters: Partner 1 started with 30 Flutters (DC) while partner 2 held 6 inches (Alternating until 300)
Moseyed back to COT

MARY:
Not much…..did some basterized BROGA

ANNOUNCEMENTS:
Trash pick up
COT:
All shared what they were thankful for.

TClap |
0

All around da Yard!

Leave a comment

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

TClap |
0

Back Breaker

Leave a comment

WARMUP: helmet kept making fun of my warmup exercises so we stopped warming up since he poked the bear…So the pain started early
THE THANG: elevens with block swings and Bobby Hurleys, a couple of rounds of pull ups, dips, merkins, chest press with block, and upper row exercise with block (new name the “Kaiser”)
MARY: yeah we did a lot of painful ab stuff
ANNOUNCEMENTS: highway cleanup this weekend
COT: 1 Peter 5:7 cast your cares on him
Carry each other’s burdens and don’t be afraid to share yours with other men

TClap |
0

“Shop Vacs- Cinderblock of pain”

Leave a comment

WARMUP: Mosey and Circle up, exercises for starters
THE THANG: Cinder block work- 15 shoulder Presses- a lap(with cider Block) x2, 20 curls- a lap (with block)x2, 15 uprights-a lap (with Block) x2, 20 Bench press-a lap(block) x2, 20 merkins on block- a lap (with block) x2, 10 manmakers- a lap(with block) x2. Then transitioned to pull up bars and did elevens, 10 pull ups and to bottom of hill 1 merkin, 9 & 2, 8&3 and so on! some finished!
MARY: ran out of time- Read a Sean Kelley prayer
ANNOUNCEMENTS: Read your newsletter
COT: Prayers for Marriages , I forget the specifics

TClap |
0

30 min Dora then broga

Leave a comment

WARMUP: little mosey then some
SSH
HULA HOOPS
LOW SLOW SQUATS
MERKINS
then YHC took the opportunity to let some of the new faces I’d not recognized lead the PAX in some SSH. Yeah it wasn’t perfect but it got better and the importance of language was discussed. Great job BowWow and Marty Byrd. Thank you PAX for the constructive feedback in helping these men get some playing time in the arena.
THE THANG: Dora 1-2-3 as easy as can be.
Merkins
Squats
Crunches.
Other partner runs loop as timer.

Mosey back and Marty bird showed us he’s been paying attention in class with 10 text book SSH.
Finished in order to get in some much needed Broga.
Don’t know the names of the moves but Shield told stories about pigeons getting chased by rats the size of small wolves.
MARY: we planked for a min of gratitude
ANNOUNCEMENTS:
COT: prayers for family and healing of those sick.

TClap |
0

10 Year Convergence

Leave a comment

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.

TClap |
0

Ladders n Webbs

Leave a comment

WARMUP:

SSH, pickers, windmills, arm circles

THE THANG:
10 Rounds

Each round add an exercise as we toured the Ranch

Rd1 Merkins (10) (total 100)
Rd 2, complete rd 1 + Mountain climbers (9) (total 81)
Rd 3, complete rd 1&2 + Grave diggers (8) (64)
Rd 4, complete rd 1&2&3 + Big Boys (7) (49)
So on and so forth…

5 Monkey humpers (6) (36)
6 Knees tar jai (5) (25)
7 Sumo squats (4) (16)
8 Jumping lunges (3) (9)
9 Jumping squats (2) (4)
10 Pull ups (1)

Dick Webb

Pull-ups (20)
Merkins (60)

For kicks

Bulgarian split squats (10 each leg)
Step ups (10 each leg)

MARY: a bunch
ANNOUNCEMENTS: blood drive, convergence, read your newsletter
COT: had to be there

TClap |
0

Honor of Cash

Leave a comment

Today, we honored Cash, hospital name Jay Griggs, who passed away in Sept 2020 of cancer. He was given the name “Cash” as in Johnny Cash due to his all black outfit he worn at his first workout along with his hometown of Nashville, TN. The Coop was renamed “Ring of Fire” in honor of Cash. Double D shared stories through the workout. Cash was a genuine person who was always ready to help out a friend.
Jekyll provided me with a backblast from 2015 where Cash was in attendance. I decided to copy it on a piece of paper and unfortunately dropped it in the gloom so it did not match the exact workout.
We first moseyed to the front entrance of the school for COP (SSHs, IWs, Windmills, Cherry Pickers, Plank Stretches, and Mountain Climbers)
Next, we moseyed to the gym wall for People’s Chair with each pax running out to the parking lot for 5 merkins. One round of Balls to the Wall.
The lights came on making it easier to navigate, mosey to the ROTC building.
Dirty McDeuce (3 exercises, 12 reps) Run to the top of the hill, 5 burpees and back down to starting point.
R1: Merkins, LBCs, Lunges
R2: Wide Arm Merkins, Hello Dollies, Squats
R3: CDD, Flutters, Jump Squats
R4: Stagger Merkins, X/Os, Calf Raises

Back to the top of the hill near the school
Three rounds of toe touches, Dips, Derkins (12 reps)

Back to COT
Closed with Cash’s prayer

Search me Lord. Lead me to you. Help me to be a good man, a good father, a good husband and a good employee. Help me to forgive and release from resentment those that I feel have offended me. Let me see the good in others and draw that goodness out of them.

TClap |
0

The Final Countdown

Leave a comment

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!

TClap |
0