Tag: HarryCarry

Hot Potato at Ring of Fire 🔥

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WARMUP:  Imagineer took on some impromptu VQ action and led our warmup.  
THE THANG: hot potato Q that involved the pax, lots of running, bench work, pull ups, quadzilla, dora, and other fun things
MARY: Kaiser finished with Mary. Lots of abdominal pain filled fun
ANNOUNCEMENTS: bethel mens shelter 7/7
COT: prayers spoken and unspoken – be a light in the darkness

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7-4-1776

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WARMUP: plank, upward dog, downward dog, (choice: Peter Parker, Parker Peter, plank jacks, merkins, mountain climbers) — Repeat x7
THE THANG: 7-4-1776
7 rounds: 4 kraken burpees, 17 big boys, 76yd partner push (switch ~38yds)
7 rounds: 4 bomb jacks, 17 plank jacks, 76yd partner wheelbarrow (switch ~38yds— quickly modified to 20yds per partner)
7 rounds: 4 pullups, 17 squats, 76″ wallsits (we only had time for 3 rounds)
ANNOUNCEMENTS: next Monday convergence at 🍯 🦡 for the 1776 workout
COT:
*partner push is only as hard as you push yourself… AND as much as your partner pushes back
*your wheelbarrow partner can also hold you back (literally) to make wheelbarrows even harder
*noticeably absent: @wegmans, @kermit

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Bass kickin at The Yard

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WARMUP: light stretching a mosey SSH Merkins IW plank Jax run up and down hill and back to the start
THE THANG: 10 stations adding an exercise at each station. A lap around the lot between stations. 10 reps each exercise. All in order: merkins, big boy sit-ups , squats, LBC, plank Jax, flutters, SSH, mtn climbers, American hammers, burpees. Finished right on time.
MARY: nada except twister trying to Q jack.
ANNOUNCEMENTS: John 15:5 what do you need to prune in order to create space for new growth.
COT: prayers for those Ill and people traveling.

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Beach Bod > Dad Bod

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WARMUP: decided to push broga until the end of the workout which was a really good idea
THE THANG: all upper body…..pull ups, merkins, dips, chest press with Cindy, curls with Cindy, run down hill and bear crawl back, flutters with Cindy
MARY: finished with Broga – thanks to Bodywash and Straight up
ANNOUNCEMENTS: check newsletter
COT: James 5 discussion – make your Yes be Yes and your No be No.

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white(snake)ville park

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WARMUP: complaints about heat/humidity then pledge and then a slightly below average description of the workout (sorry backdraft and quack)

THE THANG: run to Whiteville Park neighborhood. snake/zipper through neighborhood starting out going left on Leroy to start. 10 wide arm merkins every left intersection/corner, 10 squats every center crossing (springs), 10 diamond merkins every right intersection/corner.

Then mosey back to CoT

average was about 70 reps of each exercise and 3.5miles

MARY: mostly dysfunctional

ANNOUNCEMENTS: Happy Bday Jekyll

COT: praise to #thefort on bringing home the 2022 hog and coyote trophy

Thanks for the opportunity Jekyll, was an honor to lead the men this morning.

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Add 4, carry the 2, divide by 1.21 gigawatz

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WARMUP: quick mosey, low slow squats, cherry pickers, merkins (stayed here for a minute), mountain climbers, plank jack, honeymooner, downward dog, bomb jacks for DH…more mosey, ran to the thang
THE THANG: A pile of goodies awaited us. Partnered up and found 1 item to share. Partner 1 did the exercise and called out the number they thought they could hit, partner 2 ran to the corner of the parking lot. Switch when partner 2 returned who also shared their guess on reps while partner 1 ran. Penalties were given for over/under and hitting numbers (this was all made up on the spot and math came into play). We rotated after each partner did the one exercise and the penalty after each round.

Exercises included:
-45 lb plate: round 1 shrugs, round 2 calf raises
-sandbag: round 1 man maker, round 2 shoulder press
-35 lb KB: R1 swings, R2 curls
-30 lb KB: R1 squats, R2 pass through lunges
-25 lb KB: R1 triceps extension, R2 plank row
-Ruck: R1 merkins, R2 chest press

We made it to round 2 for about 2-3 rotations. Penalties included merkins, bomb jacks, flutters, burpees, diamond merkins, etc. How much you went over or under drove the number of exercises and some of these had a multiplier…there was zero rhyme or reason to this.
MARY: No Mary today.
ANNOUNCEMENTS: lots in the newsletter, check that out
COT: lift up Sawdust’s mom who recently fell and lost a friend this past week

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Shield Lock Brothers Take On 6 Of The Finest Pax At The Fort, 2 Scared Pax Ran Trails

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Cheddah led us for the first half

WARMUP:
Warm up – cherry pickers, windmills, imperial walkers, mountain climbers

THE THANG:
Balls 2 wall/wall sits for 2 rounds

Run to the hill in front of Pike

Jacobs Ladder
Start with 10-Hand release merkins Bear crawl up the hill then 1-big boy sits ups, Crawl bear back down. the mode of transportation changed from bear crawls/crawl bears, lunges/reverse lunges, run/nur

YHC took over after 30min

Run to the wall across from veterans park

10 Muscle up

Catch me if you can Indian run with 2 burpees to each stop

First stop the top of hill by Fortmill church of God

5 Kraken burpees
5 Lunge lunge Squat

Second stop Hill st and unity st near the cemetery

5 Kraken burpees
5 Lunge lunge Squat
10 Merkins Hold at the bottom
10 Worst worst LBC

Third stop WEP at HWY 160

5 Kraken burpees
5 Lunge lunge Squat
10 Merkins Hold at the bottom
10 Worst worst LBC

ANNOUNCEMENTS:

Read your news letter.

Grinder Thanks for the opportunity for us to lead

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Ring of Fire^ The Return of the Wheelbarrow

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Got the call from the #bullpen that @backdraft needed a “righty” to offer a proper beatdown. I waited for “Wild Thing” to blast through the speakers. *editors note: that didnt happen but 7 other men showed up.

Properly disclaimed and warned..err.. communicated what our plans were for the day. Everyone was excited (except @slash – but that is his own brand of excitement).

WARMUP: Dynamic warmup with #usualsuspects exercises and 100 yard mosey in between

THE THANG:
1. partner wheelbarrows/carries #crowdpleaser
2. Cindy Series: 2 lines of 4 PAX. P1: runner; P2: Cindy exercise; P3: Merkin, P4: AB or Leg. When runner returns- goes to back of line and everyone moves up a position. 3x rounds
3. Spring Series: 75%, 85%, 100%

COT: Closed out with Cash’s Prayer. Jay Griggs (F3 Cash) was a faithful member of F3 nation for many years and had many friends. He lost a prolonged battle with cancer not long ago. The Wednesday #AO at NAFO, originally named The Coop was renamed Ring of Fire in honor Jay.

At Jay’s funeral, a prayer was read that he lived by everyday. I often get to read this prayer at COTs but was especially meaningful today.

“Search me, Lord. Lead me to You. Help me to be a good man, a good father, a good husband and 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 the goodness out of them.”

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Varsity Level Prison Workout

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WARMUP: Sasquatch led the pax through a Broga session, under cover as promised but no less stretchy than his usual job making the pax hurt so good!

THE THANG: The AO was set up for wet, muddy pain with blocks and bricks. Mother Nature decided to throw electrically charged javelins at the Pax so we audibled to work under cover for 15 mins. Twister validated safe status for getting out in the open, then just as we put hands to the heavy things Mother Nature three another spear our way. Pax hauled gear back and the workout resumed undercover.

Here’s what we did:
Burpees X10
Bombjacks X10
Donkey kicks x10
Shoulder taps x10 IC
…rinse & repeat…again and again and again and…

COT: Thanks to the pax for enduring “the prison workout” as Twister called it. Quite appropriate since my theme for the planned weinke that never got unleashed focused on the Mental Battle. I’m very guilty of living in my head way too often, which leads to me becoming a prisoner in my own mind. staying in one spot under threat with grueling repetitive work is an even greater mental battle than the physical grind. Everyone pushed through including all the reps with inspiringly few groans…this is a tough group! and the toughness comes because of the group. I know I wouldn’t have knocked that out solo, so thanks for being there and pushing yourself and me. great work!

It being Memorial Day, we closed out with a challenge to remember someone who has passed during the drive home (vet or not). I’m grateful to have another day and grateful for those who’ve touched my life here and continue to touch me from the other side.

thanks to Bodywash. Honored to lead!

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