Tag: Honky Tonk

3 exercises on repeat

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WARMUP: SSH, LSS, IW, Overhead Claps

THE THANG:
10 hang cleans, 10 shoulder press, 10 squats, 1 lap.
x6

100 KB swings
150 Renegade rows (75 each arm)
200 LBCs
Run a lap after completing each workout

Finished up with an arm burner
10 curls and 10 skull crushers on repeat till 600

MARY: Had a little lamb whose fleece was white as snow.

ANNOUNCEMENTS: newsletter
COT:

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A comfortable August morning?!?

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WARMUP: Mosey to behind the stadium via pedestrian bridge

Hold plank until 6 arrived
Exercises in cadence
Windmills
Cherry pickers
Imperial walkers
Hillbilly walkers
Seal jacks
Merkins
Mountain climbers

THE THANG: Mosey to the back parking lot for a view of the Space X rocket experiment and DORA with rocks

Partner 1 runs, partner 2 exercises then flapjack.

100 merkins
200 flutters with the rock press
300 goblet squats with rocks

Return the rocks to their rightful place.

Mosey on to the light poles where exercises were done in cadence at each one moving back toward COT

Merkins
Mike Tyson’s
LBC’s
Carolina Dry Docks
Monkey Humpers
Mosey a lap around the front lot

MARY: A few exercises called – Boxcutters among others
ANNOUNCEMENTS: Always
COT: 5th core principle

NMM: We post to get better and be there for those in the circle with us, who we support and love. Shoulder burdens with others. They get a bit lighter and more tolerable. The workout makes us just a bit more resilient in the face of challenges.
For whom are you showing up today? 👁️

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Sand bag shenanigans

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WARMUP: briefly. We worked on merkins.
THE THANG:
With a partner:
Partner A throws the bag, partner B does 4 burpees over the bag. Partner A continues throwing to end of the cones, partner B does 4 burpees every throw. Come back other direction switching roles.

Descending ladder – at each cone:
X cleans, X thrusters, X upright rows.
10/10/10, 9/9/9 etc down to 1/1/1 advancing to each cone.

As a group, we took a lap around the school. Every PAX had their 40-60lb bag, 1 PAX carried 100lb ball. At spots specified by Q, all pax did 10 squats. Trade the ball and keep moving. Every PAX carried the ball.

MARY: brief
ANNOUNCEMENTS:
COT:

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Gear Workout at The Ballroom

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Have not attended the Ballroom in a while so browsed through backblasts to see what the guys at this sight have been doing for the past couple of months. Did not see any gear show up in the BBs, so thought I would remedy that situation.

WARMUP: Led the group on a mosey around the COT parking lot as this is the loop we would run periodically throughout the workout. Ended the mosey at the 1st station set-up in a parking space. Performed SSHICx21, then proceeded to explain the exercises at all 12 stations. Time to work.

THE THANG: Brought out the gear and set-up 12 pain stations. PAX were asked to partner up, Partner #1 performs the exercise at the pain station while partner #2 runs the loop we practiced in the warm-up. FlapJack when partner #2 returns. When both partners have completed the exercise at the station they move on to the next one. Did not instruct the PAX to go in any particular order, they could pick and choose pain stations as they pleased. Most of us completed 16 stations and got in about 2 miles. Great Work Gents!!! Exercises & Gear listed below.

  1. OH Press Toss w/ 60lb SB
  2. CurltoCleantoPress w/ 45lb plate
  3. V-Sits w/ 10lb med ball
  4. OH Squats w/ Cindy
  5. Kettle Bell Swings w/ a 30lb KB
  6. Reverse Lunges w/ 20lb weighted vest
  7. American Hammers w/ 10lb med ball
  8. Alt Snatches w/ 35lb DB
  9. LawnMower Pulls w/ 45lb DB
  10. AB Wheel w/ a pillow for the knees ( we are older, need the pillow )
  11. Squats w/ 30lb Ruck on
  12. Shoulder Swings in Low Squat Position w/ Heavy Rope

MARY: Because this is an F3 workout could not finish without performing some Burpees, called 5 burpees OYO to finish right.

ANNOUNCEMENTS: TRASH PICKUP on AUG 22nd!!! BE THERE!!!!

COT: STK!

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Q3.5-Articulation

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Link to text: https://f3nation.com/articulation

The Q Source Statement: “Articulation is the second of the four Leadership Skills. It is the act of describing Vision to others so they can understand it.”

The 3 Core Spurs (Takeaways):

  1. Every person can articulate, but most choose not to.
  2. Articulation is a skill that improves with practice.
  3. Articulation is about understanding, not liking.

Principle 1: Men often keep their visions locked in their heads due to fear of failure, lack of confidence, or pure laziness.

Principle 2: Articulation is not a genetic gift reserved for charismatic orators; it is a leadership muscle that must be broken down and rebuilt through deliberate practice.

Principle 3: Articulation is successful when your people comprehend the destination, even if they dislike the discomfort required to get there. Persuasion and buy-in come next, but clarity must come first.

Socratic: Where in your daily Concentrica (marriage, parenting, work) have you failed to practice clear communication, resulting in alignment drift?

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Left Right Left…which way?

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WARMUP: Stretch, SSH, Merks, Squats, HoneyMooner, Cherry Pickers. LBCs and a Mosey.
THE THANG:Rinse and Repeat – bench work – Dips, Irkins. step Ups. Crazy 8s – with Squats and OH Claps in the middle.
Finished up with 5 exercises 5-10-15 reps ( SSH, Merks, BBS, PlankJax, Squats) we completed 5 rounds with a mosey around parking lot between sets.
MARY: 3 mins of Mary, flutters Box cutters, LBCs – time ran out as we got to Barry Manilow ( phew)
ANNOUNCEMENTS: Stuff the Bus, Bethels men shelter, Litter pick up coming soon.
COT: Prayers shared by each Pax

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