Tag: Italian Job

Pit and the Pendulum

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THE THANG: Harris St Hills, pendulum from 21 to Audrey. 10 Mike Tyson’s at Audrey, 10 Am Hammers at the park and 10 Jump Squats at 21, repeat until legs are shot or time for COT

ANNOUNCEMENTS: Bethel and Naked Gun
COT: Minimal due to time constraints but done.

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Sharpen Your Axe

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6 got marginally better but significantly sweatier at Varsity. Here’s what we did:

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

Mosey to the track
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 SSHs
– Lap
Repeat 3 times

Mosey to the bars
– Grab a block
– 10 Pull-ups
– 10 Flutters w/ a Press (IC)
– 10 American Hammers (IC)
– 10 Sit-up to Press
– 10 Skull Crushers
– 10 Pull-throughs
– Run to AO Jones
Repeat 3 times
Total mileage: 2.5ish miles

NMM
We each get 24 hours a day. What we choose to do with it is up to us. Do we doom scroll on our phones or study to become better? Is it all work and no play?

There were two lumberjacks—one young and strong, the other older and more experienced.
They both started working at the same time each morning, and the young lumberjack was determined to prove he was the best. So he challenge the older lumberjack to a contest – who could cut the most wood in one day? He chopped trees nonstop, all day long, barely taking any breaks, confident his youth and strength would make him the winner.

The older lumberjack, meanwhile, would take regular breaks—even disappearing for an hour at lunch. The young man was convinced he was winning by a landslide.

At the end of the day, to his surprise, the older lumberjack had cut significantly more wood.
Frustrated and confused, the younger man asked, “How could you have possibly cut more trees than me? I worked the entire time. You took so many breaks!”

The older man replied, “Yes, but every time I sat down, I was sharpening my axe.”

Whether in business, leadership, or life, working nonstop without reflection, renewal, or improvement often leads to burnout and diminished results. But if you “sharpen your axe,” you perform better in the long run.

Aye!
IJ

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The Grinder, Beast, & Gauntlet

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Warm-O-Rama
SSH
Windmills
Arm circles

Moseyed to the pharmacy parking lot where the party began.

Each Circuit was done for 5 minutes for as many rounds as possible, with a 1 minute rest in between. After the 3rd circuit we repeated circuits 1 through 3.

? CIRCUIT 1: “The Grinder”
5-Minute AMRAP
– 10 Squats
– 10 Merkins
– 10 Jump Squats
– 10 Wide Arm Merkins
– 10 Bonnie Blairs (5 each leg)
– Run across the lot and back then start circuit over.

? CIRCUIT 2: “The Beast”
5-Minute AMRAP
– 5 Burpees
– 10 Mountain Climbers (each leg)
– 10 Lunges (5 each leg)
– 10 Diamond Merkins
– 20 SSH
– Run across the lot and back then start circuit over.

? CIRCUIT 3: “The Gauntlet”
5-Minute AMRAP
– 10 Carolina Dry Docks
– 20 Flutter Kicks (4-count = 1)
– 10 Plank Jacks
– 10 Shoulder Taps (R+L=1)
– Bear Crawl ~10 yards
– Crawl Bear ~10 yards
– Run across the lot and back then

We moseyed back to COT in time for Piston Crunches & a 1 minute plank.

ANNOUNCEMENTS: Stuff the Bus, coffeteria convergence Friday at Panera Bread- State of the Nation from <@U5CVD8D7V>, Bethel Men’s Shelter 1st Thursday in August 7th.
COT: I brought up the subject of “What’s your Why?” Why F3? What keeps you coming back? Prayers were made.

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Field Work

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WARMUP:
– SSH
– Windmills
– Merkins
THE THANG:
– Mosey down the road to the field gate entrance while triggering every motion sensor light on the way

Round 1:
– Bear crawl the 10 – 1 burpee
– Crawl bear back to the endzone
– Bear crawl to the 20 – 2 burpees
– Crawl bear back to the endzone
– Continue the series until reaching the 50 yard line with 5 burpees and back

Round 2:
– Run to 50 – 5 burpees
– Nur back to the endzone
– Run to the 40 on the opposite side (60 yards) – 4 burpees
– Nur back to the endzone
– Continue the series until reaching the endzone on the opposite side

Round 3: Line up on the track in teams of 3 for Catch Me If You Can
– 1 partner completes 5 Diamond Merkins and then runs to catch up with the other two partners
– Partner 2 carries Partner 3 until Partner 1 catches them
– Partner 2 completes 5 Diamond Merkins and runs to catch the other two partners
– Partner 3 carries Partner 1 until Partner 2 catches them
– Continue for a full lap around the track

Round 4:
Back to the endzone in groups of 2 for a modified Dora due to limited time
– 75 Merkins
– 150 LBCs

MARY:
– Take turns going around the circle calling exercises until time runs out.

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Smoked Briskets

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WARMUP: windmills, cherry pickers, hillbilly walkers
THE THANG: 100 yard sprints 6x, bar work, toe lifts, knee lifts, side crunches to failure 3x,
Wall work: crunches, penguins, toe touches till failure 3x
Block work: overhead press, curl, triceps. Till failure 3x
Bar work: pull ups, chin ups, sides till failure 3x.
MARY: none
ANNOUNCEMENTS: read news letter
COT:

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Old School Beatdown

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WARMUP: Old School 15 minute warm up: IWx15, HW x15, WM x15, CP x15, Plank: Peter Parkers x15, Parker Peters x15 and Mountain Climbers x15 then 6 inches, Plank each side with legs, then regular and repeat.
THE THANG: Mosey to wall: Peoples chair until each person does 5 burpees and then BTW with 5 count each, rinse and repeat and rinse and repeat.
Mosey to short wall: 11s starting with 10 Durkins and 1 Dips then 20 step ups each leg.
Move to grass for Jack Webbs
Mosey to Napa parking lot: 2 parking spot Bear Crawl then 10 squats and 2 parking spot crab walk and 10 lunges each leg. Alternate until we are at the end of the lot.
Mosey to COT for abs.
MARY: Ab Webs
ANNOUNCEMENTS: Forged Fathers for those with children with disabilities.
Trash Pick up.
Care Center.

COT: Done and Done

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Miyagi’s VQ

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WARMUP:
Mosey
SSH
The Windmill
Squats
Shoulder Taps

THE THANG:
3 Total Rounds of
Suicide – 1
Carolina Dry Docks – 20
Air Squats – 20
Mountain Climbers – 20
Merkins – 20

Four Corners
3 Rounds Of Each
Merkins and LBC
Squats and Flutters

MARY: Round Robin

ANNOUNCEMENTS:

COT:

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Swampy Circuit

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Like the “Jelly of the Month Club,” the humidity just keeps giving. That didn’t stop 8 of us from putting in the work. Here’s what we did.

No warmup, just mosey to the crosswalk in the drop-off line under ruck

– 30 yard Bear Crawl
– Lunge Walk Back
– 15 OH Press (IC)
– 10 Curls (IC)
– 10 American Hammers (IC)
– 10 Ruck Presses (IC)
Ruck the big loop

– 40 Squats
– 40 Calf Raises
– 40 Flutters with a Press

Ruck the big loop
– 30 Squats
– 30 Calf Raises
– 30 Flutters with a Press
– 1 Minute Plank

Ruck the big loop
– 20 Squats
– 20 Calf Raises
– 20 Flutters with a Press
– 1.5 Minute Plank

Ruck the big loop
– 10 Squats
– 10 Calf Raises
– 10 Flutters with a Press
– 2 Minute Plank
– 30 yard Bear Crawl
– Lunge Walk Back
– 15 OH Press (IC)
– 10 Curls (IC)
– 10 American Hammers (IC)
– 10 Ruck Presses (IC)

NMM
Training in less than optimal conditions builds resiliency and prepares you for sub-optimal situations in the future. Sure this workout would have been more palatable in the Spring, but we did what had to be done in the conditions that we had, and we’re all better because of it. I’m sure there’s a life lesson in there.

Thanks for the opportunity this morning. I hope this is the hardest thing you do all day.

-IJ

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Not All Heroes Wear Capes

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YHC brushed off the cobwebs from a weinke from 2017. It was hard then and even worse this time. Here’s what we did:

Warm-up
– 10 Low Slow Squats (IC)
– 10 Mountain Climbers (IC)
– 10 SSHs (IC)
Run the Main Street to Clebourne, to COT loop

Round 1
– 10 Burpees
– 20 Merkins
– 30 LBCs (Little Baby Crunches)
– 40 Squats
– 50 Calf Raises
Run the loop

Round 2
– 10 Wide Arm Merkins
– 20 Lunges
– 30 Flutters
– 40 Overhead Claps
– 50 Side Straddle Hops
Run the loop

Round 3
– 10 Diamond Merkins
– 20 Jump Squats
– 30 Big Boy Sit-Ups
– 40 Alt. Shoulder Taps
– 50 Moroccan Night Clubs
Run the loop

Repeat until time

NMM
When we’re young, our heroes wear capes. As we age, our new heroes wear flaws, scars, and wisdom. They quietly show up, do the work, and expect no applause. Growing up isn’t about losing heroes, it’s about finding real ones.

You men are my heroes. You each have special gifts that I admire. You may not see it, but we do. Spending time in the Gloom with you men makes me better. Thank you.

IJ

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