Tag: Hominy

Healthy perseverance

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WARMUP:
Mosey to stop sign for some imperial walkers
Mosey to main school entrance for some side straddle hops
Mosey to benches at R wing pickup for step-ups, irkins, and derkins

THE THANG: mosey down the hill to the traffic light on Hwy 21 for 11’s

Bottom: jump squats
Light pole 1/2 way up: big boy sit ups

Mosey back COT

MARY: flutter
ANNOUNCEMENTS:
COT: https://www.kcrg.com/2026/09/08/iowa-band-member-collapsed-heat-hawkeyes-football-game-taken-off-life-support/

  • healthy perseverance: Leaders are hardwired to push through discomfort, mask their pain, and show up for their people no matter the physical cost.
  • Where in your life are you pretending to the world that you are completely fine?
  • Vertical Accountability: relationship between you and the standard you hold yourself to.
  • Why is it so difficult for high-performing men to raise their hands and say, "I am hitting my limit, I need to sit this out"?
  • Horizontal Accountability: relationship with peers.
  • Are we actively looking at the faces of those around us, and able to see when someone is silently red-lining or are we too focused on our own performance?

Iowa band member dies after collapsing in the heat at Hawkeye football game

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Always identify the open bathroom

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Immediately identified the open bathroom and ran towards it. Stopped for some stair steper rep counts otw. While I duced the pax did 100 200 300 of merkins, squat, lcbs. I entered mid squat. Then back to the top to play with sacks. Partner 1 toss for count, partner 2 for exercise.

I'm the words of a wise philosopher…

"Walking is moving forward if it's towards your goal"

  • Apache

Keep moving forward gentlemen

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Blame It On the Boogie!!

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WARMUP: Cherry Pickers, Pidgeon Stretch, SSH,
THE THANG: Indian Run 1/2 way through back of the school. Flying Squirrels, Mountain Climbers at the half way point. Turn back around to B'ball court. Each corner had a deck of F3 cards focused on Arms, Cardio, Core, Legs. The Boogie Down soundtrack played in the background: The Jackson 5's Blame it on the Boogie, Earth, Wind & Fire's Boogie Wonderland, Jerry Lee Lewis's Boogie Woogie Country Girl.
MARY: None
ANNOUNCEMENTS: Bethel Men's Shelter, 9/11 Stair climb.
COT: Families, Illnesses, Return to school.

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“The joy is often found in the work you are avoiding”

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WARMUP:

  • Moroccan night club
  • windmill
  • Cherry Pickers

THE THANG:
Partner Exercise
50 Sit-ups with Block Press
75 Diamond Merkins with Block
100 Flutter Kick with Block Press
75 Squats with Block
50 Tricep Extensions with Block
75 Curls with Block
Repeat
MARY:
ANNOUNCEMENTS:
COT:
We discussed…
"The joy is often found in the work you are avoiding"
"We suffer more in imagination than we do in reality"
"We have two ears and one mouth"
"It is impossible to learns what you already know"
"The trials we face will introduce us to our strengths"

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Short Circuit

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WARMUP: SSH, IW, WM, HW, mosey and Broga
THE THANG: 3 circuits:
1st: Upper Body, 15 Merkins, CDD, 20 Shoulder Taps and 15 WAM x3
2nd: Lower Body, 15 LSS, 20 Lunges, 15 Jump Squats and 60 second wall sit x3
3rd: Core/other, 10 burpees, 20 Mt Climbers, flutters and Glut Bridges x3. Did modify burpees on round 2&3.
MARY: 10 6 count burpees
ANNOUNCEMENTS: Meatloaf at Bethel, Trash Pickup, lots of running opportunities.
COT: 5th core STK.

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HELP

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WARMUP: Skipped it
THE THANG: Bag of Burdens
One guy travels with sandbag the other 6 do AMRAP of the below.
Merkins
American Hammers
Squats
Flutter Kicks
Plank
LBC’s
Shoulder Taps
Cycle through 3x

Truck Tire
6pax lift the truck tire while one does burpees. Do a little traveling with the tire and get splashed with water.

Walls
Partner up. One pax does variations of wall sits the other does a variation of merkins

Double cindy carry farmers walk 100 yards and back. Swap with partner when you need help.

Dips

2nd F: HELP
Every man carried something heavy today. Every man eventually got relief when someone else took it. Life works the same way. The strongest men aren't the ones who carry everything alone. They're the ones humble enough to ask for help and mature enough to hear the truth when it's offered.

MARY: Dips
ANNOUNCEMENTS: NEWSLETTER
COT: 2nd F

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What would you say you do here?

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WARMUP: yea, this is important

THE THANG:

  1. move the parking lot aisles. 1 burpee, run to the other end, 2 burpees, next aisle, 3 burpees, etc. up to 10
  2. mosey to the hill with the close light poles. 5 squats at the first, bear crawl to the second, 10 squats, bear crawl, etc. up to 30
  1. the last light pole was not illuminated….reminds me of a sad clown. A man who is present but the lights are off. So, of course we did reps there, because that guys needs them the most
  1. back down the hill with Carolina Dry Docks and crawl bear.
  2. mosey to the front of the school for a fake stop
  3. mosey to the back of the school for a short sprint
  4. mosey to the side of the school to climb the hill
  5. mosey back to COT with Dictator taking the lead

MARY: last 5 min and we rotated who led

ANNOUNCEMENTS: newsletter

COT: There are lots of guys in our lives with their lights off. Just a shell of what they could be. You can see it at work, in your neighborhood, at church, your kid's school, the grocery store, in a restaurant, etc. They're cosplaying at being the men they were created to be. F3 isn't the only answer for them, but it's a pretty dang good one. Go EH!

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Borrowed ideas of sweat

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WARMUP: Mosey with SSH, Hillbiliies, Lo Slo Squats, Bonnie Blair’s
THE THANG: 4 Corners with 5 Burpees in middle (plagiarized from Maximus The Fort Q a few weeks ago.
2 Rounds
15 Merkins
15 Jump Squats
15 Carolina Dry Docks
15 Big Boys

To Curb
5 Mike Tyson’s then bear crawl across to opposite curb
3 rounds

3 rounds of dips on benches.

To Hill
Triple Nickels (Copied from Casey Kasem Q at The Fort)
A pax picks an exercise
5 reps at top of hill
Run down hill
5 reps at bottom of hill.
Run up hill
5 reps at top of hill.
We made it 4-5 rounds.

MARY: Short one
ANNOUNCEMENTS: KB workout, Trash pickup, lots more.
COT: Families and marriage struggles.

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45 into 30

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WARMUP: Yea, YHC ran in 2.3 miles, but not all the PAX did
THE THANG: ran to do some Bulgarian Split squats, but saw Marty Byrd coming in late. So, we went to pick him up.

Highlight:
Bear Crawl the band practice lot w/ 1 merkin at the 10, 2 at the 20, until we hit the opposite 10 and were at 9 merkins.

Some work outside the new gym, it's shiny over there.
MARY: Yea, a little

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