Tag: Italian Job

Zipper backwards

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WARMUP: run to new Arbis parking lot, plank for the 6, then 10 burpees oyo. Run 2 blocks straight on Spring st, plank and do 10 Merkins OyO. Run down two More blocks on Spring and plank then 10 mike Tysons. Run down to the end of Spring st.
THE THANG: run the zipper backwards. On one side of the zipper do 10 Merkins, on the other side do 10 Mike Tysons. Every time that the runner go accross Spring St, stop and do 5 burpees.
MARY: 5 Burpees, 10 Mile Tysons.
ANNOUNCEMENTS:
COT:

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Training the Neglected Muscle Groups

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Another great day in the Gloom with my brothers from other mothers. An elite 8 toured the grounds targeting often neglected muscle groups. Here’s what we did.

Warm Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 Windmills (IC)
– 10 Mountain Climbers (IC)

Mosey to School
– 10 Irkins (IC)
– 10 Dips (IC)
– 10 Step-ups (each leg)
– 60 Calf Raises (20 in, 20 out, 20 regular)
– 10 Derkins (IC)

Circle the Lot
– 25 MNCs (IC)
– Circle the lot
– 25 Overhead Press (IC)
– Circle the lot
– 25 Little Baby Arm Circles (IC)
– Circle the lot
– 25 Chinooks (IC)
– Circle the lot
– 25 Wonder Womans (IC)
– Circle the lot
– 25 Italian Night Clubs (IC)

Mosey to bridge
– 15 LBCs (IC)
– Run to the end of the bridge
– 15 American Hammers (IC)
– Run back
– 15 Flutters (IC)
– Run to the end of the bridge
– 15 Boxcutters (IC)
– Run back
– 15 Big Boys
– Run to the end of the bridge
– 15 Freddies (IC)

Mosey around back of school
Stretches
– Sitting left leg out
– Sitting right leg out
– Sitting both legs out
– Butterfly
– Standing left
– Standing right
– Standing middle

Mosey to side of school
– 15 People’s Chairs (IC)
– 30 Count single-leg holds left
– 30 Count single-leg holds right
– 10 Isolated one-leg squats (each leg)
– 10 Dirty Hook-ups (IC)
– 10 Wall Tar Jais (IC)
– 10 Crossbody Wall Crunches (each side)
– 15 Australian Mtn Climbers (IC)
Mosey back to COT

NMM
We lift heavy so that we can carry heavy things – physically, emotionally, and spiritually. Men who prioritize training are resilient and reliable, and as such, everybody wants what they have. But you have to learn to say “no” to some things. If you pour out everything you have, you will have nothing left to your family or for yourself.

Also, know that you have a brotherhood to help you shoulder the weight. You’re either going through it, just went through it, or will go through it. When you get overwhelmed, ask for help. You are needed, desired, and loved. Don’t let temporary problems cause you to succumb to a permanent solution. Talk, listen, share, and care. We need you. Your family needs you. And your community needs you.

Aye!
IJ

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“No Mercy” Monday @ STL

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WARMUP: NONE
THE THANG:
19 men took off at quickly for No Mercy Monday. After a quick mosey to South State Bank, we fired up the legs with 5 Bonnie Blairs to get loose.

From there, we charged down Dave Gibson Blvd to the bottom under the light pole — 5 Jump Squats at the base — then sprinted back up that glorious hill of pain. At the top, we pushed toward the school where, under the next light post, we knocked out 5 Apollo Onos before turning around and heading back for more.

Rinse and repeat. Several rounds. Just under 5 miles of pure burn, grind, and grit.

Bones and Farmers Only quietly crushed it, while Sasquatch somehow wasn’t even breaking a sweat while he led the pack and completed each excercise with amazing form.

Legs smoked. Lungs torched. Mission accomplished.

Quote of the Day:

“Strike first. Strike hard. No mercy.” – Cobra Kai

MARY: NONE
ANNOUNCEMENTS: Golf outing, trash pickup,donate to accelerate
COT:

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Parking Lot Tour

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15 (12 boot, 3 run) toured Slow Burn’s parking lots. Here’s what we did:

Warm Up
– 10 SSHs (IC)
– 10 Mountain Climbers (IC)
– 10 Plank Jacks (IC)

Four Corners (front, sides, and rear of restaurant row)
– 15 Merkins at each corner
– 15 Squats
– 15 LBCs
– 15 Alternating Shoulder Taps

Mosey to BP
– 15 Irkins
– 15 Derkins
– 15 Dips

Mosey to the upper lot at Chick-fil-A
– 5 (if older than 45) or 10 Burpees (if 45 and under) at each corner

Mosey back to COT lot
– 15 Big Boys at each corner
– 15 American Hammers
– 15 Boxcutters
– 15 Freddies

NMM
The distance between your dreams and your reality is discipline. You have to do the thing, especially when you don’t feel like it. 80% of success is showing up. The rest is willingness to work and learn. Put in the work and reap the rewards.

-IJ

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Simple, but not Easy

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Three got up early to do the hard thing. Here’s what we did:

Carry sandbag to the traffic circle at the bottom of Hubert Graham and back. Stopped 5 times to repeat 5 Manmakers, 10 OH Press, 15 Curls, and 20 Squats. 2.03 miles and great conversation about the positives and negatives of being dependable, reliable, and strong. Workout sucked but the company was great!

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FYF: The Red Rocket Chronicles

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9 (or maybe 10 and I can’t remember who the 10th was) found a safe space while <@U012K8DDK7V>‘s dog microaggressed a bunch of them with his red Rocket at Currahee…
– Ruby Slippers flew in 10 minutes early to be 5 minutes late
– Falcon Crest was hoodwinked early in his rucking career by Mainframe into buying a 45# plate, which is something he is sure he’ll eventually be grateful for
– 3D’s GTE prep continues, but he doesn’t mind if it doesn’t include any more Crawl Bears
– Italian Job only sang 3 90’s hits, which is indicative of how tired he must be from his weekend in Wichita
– For a hearing doctor, Decibel claimed a lot of “unable to hear” for his lack of compliance with instructions
– fishstix taught us his award winning atomic wedgie techniques to be employed at a later time. Probably when you aren’t looking.

WARMUP: OMS (old man stretches)

THE THANG:
Evolution 1 = 1-mile time hack – 14 minutes to complete
– Starting at corner of school, around big loop clockwise, turn left to go behind the school. Take the outside lane in the small lot, then take a left around the big loop and continue to the flags at entrance of school

Evolution 2 = Furman University (FU): founded in 1826 (14 minutes)
– 18 man-makers – buy in
– 26 curls
– 26 merkins
– 26 OHP
– 26 bent over rows
REPEAT if time (minus the man-makers — we forgot the deadlifts)

Evolution 3 = Abdomination
– Buy-in = bear crawl from crosswalk to crosswalk
– 40 2-count flutter with press
– 20 Simbas
– 10 double leg lifts

Evolution 4 = Hate loop time hack – 8 minutes
– Buy-in = crawl bear back to crosswalk 1
– ½ mile loop
– Big loop to small loop

MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

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11s and miles

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WARMUP: pledge
THE THANG: run to church corner down academy do 1 merkins. Then run all the way up hill to print shop then to pull up bars. Do 11s with pull ups and toes to bar. Run back past ABC store turn right on academy and go back down to church corner.
MARY: toes to bar count.
ANNOUNCEMENTS:
COT:

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4 Corners

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WARMUP: Mosey

THE THANG: 4 corners around Earthfare. 1/2 mile loop. Corner 1 (5 burpees), Corner 2 (10 squats), Corner 3 (15 merkins), Corner 4 (20 lbc’s)

MARY: No

ANNOUNCEMENTS: All the things

COT: Prayers and Praises

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Commitment to the Jackal

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YHC was honored to head to the East Side and deliver a beatdown at AJ. The weather is fantastic for F3 and I enjoy seeing some new faces (Sunkist). It also gave me an opportunity to create a tough workout, which I needed after a weekend of bad eating.

WARMUP:
Disclaimer given. Mosey past the light poles to the parking lot near the baseball field.
IW x 10
Mtn x 15
SSH x 20
CDD x 15
Windmills x 10

Let’s go!

THE THANG:
Light pole suicides
Run to 1st light pole, do 10 WAMs, then run back
Run to 2nd light pole, add 15 squats plus 10 WAM, run back
You get the idea!
Exercises included:
10 WAM
15 Squats
20 Merkins
25 CDDs
30 Monkey humpers
35 Plank Jacks

Small interlude discussion on Commitment, one of the five Q Source Leadership Virtues

Mosey to other lot

Jack Webbs
1:4 Big Boy/Flutters
1:4 Irkins/Dips
Each went to 5:20

Modified Starfish
15 jump squats, run to middle for 5 burpees
15 Overhead claps, run to middle for 5 burpees
15 Durkins, run to middle for 5 burpees
15 Mtn climbers, run to middle for 5 burpees

Mosey back for Mary

ANNOUNCEMENTS:

Congrats to the Fort for the 13 year anniversary!

COT:
Lots of prayers and praises shared here. All were lifted up His glory!

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Remember 9/11 – Honor The Sacrifice

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WARMUP: No.
THE THANG:
Grab your sandbag, shoulder it and run 5 laps around the perimeter of the parking lot, totaling an estimated 2,001m.

Start at the parking lot “goal line”:
Pick up your sandbag, run 20yds, 24 Overhead Presses, run back
Pick up your sandbag, run 40yds, 24 Bent Over Rows, run back and drop your sand bag.
Pick up your sandbag, run 60yds, 24 Curls, run back and drop your sand bag.
Pick up your sandbag, run 80yds, 24 Chest Presses, run back and drop your sand bag.
Pick up your sandbag, run 100yds, 24 Squats, run back and drop your sand bag.

100yd sand bag toss and overhead carry back
50yd sand bag lift, twist, toss, rotate and repeat.

24 Flutter Kicks with press
24 Simbas but I had to call it at 12, eventually.

9 Man Makers

MARY: See above.
ANNOUNCEMENTS: I love you men.
COT: Yes.

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