Tag: Kermit

Bord of Pain OG

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WARMUP:
Run to back of school mixed in a few butt kickers, toy soldiers and high knees

THE THANG:
OG Board of pain with a twist. No one has ever and dare I say will never complete the board in 45 mins. With that being said, I cut all reps in half except for calf raises. With the at being said, no one finished, but Tesh was a couple exercises away.

50 burpees
150 calf raises
50 ski abs
50 merkins
50 squats
100 LBCs
50 CDD
50 American Hammers
50 Mac Tar Jai
50 Jump squats
50 Mtn climbers
100 shoulder press
50 Mary Catherine
100 hello dolly
50 wide arm merkins
50 squat jacks
50 nippler
50 burpees

MARY:
ANNOUNCEMENTS:
COT:

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Low Mileage

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WARMUP: Jog the perimeter of the big lot with karaoke up and down a few rows (no KBs).
THE THANG: Back in the small lot for some Partner work:
P1: Overhead Press until P2 completes his work
P2: 10 Man Makers
Repeat
P1: Turkish Get Ups (I received correction here which was greatly appreciated)
P2. 20 KB Situps
Carry your KB at the postion of 1/2 way up a bicep curl over to the circle by the football stadium entrance.
Overhead carry the KB up to the top of the hill.
Bear Crawl down
Nur back up
Overhead carry the KB down back to the bottom.
Back to the big parking lot:
P1: Run up and back a row while…
P2: Bent over rows with both KBs

P1: 10 Burpees
P2: Upright Rows
Repeat
MARY: Yes
ANNOUNCEMENTS: Yes (Hi Bandcamp)
COT: For Sure

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S2S meets the coach’s box

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WARMUP: rucks up
THE THANG: ruck towards FMHS, approximately 0.75 miles, the night before I had talked to Badlands to meet with the coach’s box crew at the hill by the football stadium so we can share our gear.
Quick warmup led by Badlands: circled up for SSH, WM, IW, MNC, LSS all IC. We brought 3 sandbags and 6 rucks to the party so we utilized them in a mini-DORA. Instructions were a little mixed up at the beginning because we ended up with 5 groups of 3 PAX… bottom of the hill: 50 burpees – while 2 of the PAX did overhead rifle carry up the hill with sandbag/ruck 100 squats – while 2 of the PAX did farmers carry up the hill with sandbag/ruck 150 merkins – while 2 of the PAX did bear hug carry up the hill with sandbag/ruck, for the final movement we split into 3 groups of 5 PAX and rotated throwing the sandbag up and down the hill

Time to head back to COT, another 0.75 miles to go.
MARY: broga and stretches.
ANNOUNCEMENTS: Manion hero Ruck on 9/14.
COT: stays in cot

Tinsel out…

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Goat Track

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WARMUP:
– SSH x30
– Merkins x10
– Peter Parkers x10
– Windmills x10
THE THANG:
Ran to Fort Mill Golf Club which has apparently moved to Augusta National status because we were turned away by the guy pulling the carts out. So a quick audible turned us around and headed back to the top of the steep hill on Withers St.

Here we would still play golf on something not nearly as nice as the course we planned to play. Nasty courses are commonly referred to as Goat Tracks.

9 Holes of Golf:
– Top of the hill is the tee box (perform 2 squats for the first hole, 4 for the second, etc.)
– Circular grass island in front of Fort Mill Baptist Church is the green (1 burpee for the first hole, 2 for the second, etc.)
– Run back and forth between the two points to complete 9 holes.

Most people got through the 7th hold before we needed to call it to mosey back.

MARY:
Took turns calling exercises for 5 min

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Leading the Way

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Weather was fantastic at 59 degrees and YHC was excited for my VQ at Soul to Sole.

Based on a recommendation from Maximus, YHC read the Comfort Crisis and became a follower of Michael Easter who is big believer in the power of rucking. Since that time, I was gifted a ruck and have included this in my workouts more frequently yet my only Q to date was a solo workout at Dawn Patrol.

I have been thinking about the 5 Cs of leadership from Q Source recently. Q Source resonates with me on so many levels at home, work and in our community and the 5 Cs serve as the standard for Leading Right. I decided to standardize the definitions of these with the Pax as part of the workout.

The Thang

3ish miles of rucking and shuffling

5 stops along with the way with these 6 exercises:

Bent over rows x 10
Merkins x 10
Overhead Press x 10
Curls x 10
Squats x 10
Lunges x 10

At each stop, we discussed one of the 5 Cs:

Candor
Commitment
Consistency
Contentment
Courage

The fellowship, weather and beat down serve to standardize the day. My prayer is that we can begin to optimize the day.

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Club 813

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What a way to start my 50th birthday.
Short mosey run
Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker petes; plank stretches
–mosey Run to awesome parking lot across from First Baptist Ft Mill– Thang 1: Burpee relays, Start at baseline.
Run to cone 1, do 5 burpees, run back to start
Run to cone 2, do 5 burpees, run back to start
Run to cone 3, do 5 burpees, run back to start
–mosey Run to Ft Mill Church of God–
Thang 2: leg lift loop dora: Partner 1 runs loop, other does leg lifts (we held onto the fence) cumulative to a 125 leg lifts
–mosey run back to nice parking lot
Thang 3: Mtn climber relays: Start at baseline.
Run to cone 1, do 15 mtn climbers, run back to start
Run to cone 2, do 15 mtn climbers, run back to start
Run to cone 3, do 15 mtn climbers, run back to start
–mosey run to the Print Shop—
Thang 4: Pull up dora (there was a lot of pax)
Partner 1 does pullups while partner 2 runs to front of Print Shop and back
Continue to 75 cumulative…later reduced to 50
–Run to shovel flag–
Badlands led the Mary
Fini
COT
I am truly grateful for being a part of F3. Special thanks to Deacon for the constant persuasion to get me out to try this F3 thing 8 years ago.

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Went Looking For The Stamp…Found It

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WARMUP: Run to the pharmacy, wait, run to the old Hardees, wait.
THE THANG:
Captain Thor (1 BBSU : 4 American Hammers-rt side counting = 10:40) and yes, we found the Stamp.
Run to the Town Hall Bldg for a plank series:
Mountain Climbers
Grave Diggers-Rt Side then Left Side
Dips
Run to the big, smooth lot for FMFBC:
NUR the long stretches & Bear Crawl the “short stretches”
To the Church steps
Up & Down the steps 2x then 30 correct squats
Up & Down the steps 2x then 20 correct squats
To the next smooth lot, now by FMCOG
Feet on the curb and lean on another PAX for 50 Calf Raises
Get a partner for Partner Pushes:
Each partner pushes a longer stretch and a shorter stretch.
At the corners, do 20 Flutters I/C & 20 Diamond Merkins
Run back to C.O.T. for a little more Mary.
MARY:
ANNOUNCEMENTS:
COT:

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(Insert something creative)

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DISCLAIMER: disclaimed
WARMUP: Mosey loop around parking lot, circle up near ROTC
– 10 Windmills IC
– 10 LSS IC
– 10 Imperial Walkers IC
– 10 Hillbilly Walkers IC
– 10 MNCs IC
– Yoga

And since we were so close to the pull up bars, we partnered up for 3 rounds of 5 pull ups. Partner does wall sits while other PAX does pull ups.

Mosey to football field.
THE THANG: Figure 8 on football field with 6 pain stations. Always face the clock that is always wrong for mental toughness, but also because your mode of transportation will vary from run, nur and shuffle.
– Freddie Mercury on goaline – shuffle across goal line to opposite sideline
– Flying squirrel on goal line – nur back to 50 yard line
– Squats at 50 yard line – shuffle across 50 to opposite sideline
– Merkins at 50 on opposite sideline – nur to other goaline
– Big Boys at goal line – shuffle across goaline
– Grave Diggers on goal line opposite side line – run to 50
– Back to 50 for Squats – shuffle across 50
– opposite sideline for Merkins – run to original goaline
– back to original goal line to start Round 2.
1. Round 1 – 10 reps
2. Round 2 – 15 reps
3. Round 3 – 20 reps
Strong push at end to get it all in. Moseyed to CoT.

MARY: No girls allowed.

ANNOUNCEMENTS: Lots of 3rd F ops – Bethel, Blood Drive, Stock the Bus, Fort Mill Care Center, Hwy Clean Up.

COT: Stays in CoT

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BLIMPS Loops

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WARMUP:
None

THE THANG:
Pax to run loops around Veteran’s Park (N. White to FMRX, around Clebourne to Main, Down Main back to Veteran’s Park).
4 stops along the way. First stop is 2 reps. Second is 4, then 6, then 8. Each loop is a different exercise:

Burpees
LBCs (4 count)
Imperial Walkers (4 count)
Merkins (4 count)
PlankJacks (4 count)
SSH (4 count)

Speedsters, rinse and repeat.

MARY:
Flutters and Freddies until the 6 came in.

Great work by all pax. Some did their own thing, but all were sweating it out this humid morning that teased us with a breeze every once in a while.

Thanks FunHouse for the opportunity to lead.

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Smokin Frat Party

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WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC, Strawberry Pickers, and Broga
THE THANG:
Phase 1: Cheese Shredder
Phase 2: Ladder:
Round 1 – Burpees from Goal Line to 50 Yard line with reps at every 10 yard line starting at 1 rep at the 10 until 5 reps at the 50. Mode of transportation is Bear Crawl.
Round 2 – Burpees + Merkins from Goal Line to 50 Yard line with reps at every 10 yard line starting at 1 rep at the 10 until 5 reps at the 50. Mode of transportation is Lunges.
Round 3 – Burpees + Merkins + Bomb Jacks from Goal Line to 50 Yard line with reps at every 10 yard line starting at 1 rep at the 10 until 5 reps at the 50. Mode of transportation is Crab Walks.
Round 4 – Burpees + Merkins + Bomb Jacks + Peter Parkers from Goal Line to 50 Yard line with reps at every 10 yard line starting at 1 rep at the 10 until 5 reps at the 50. Mode of transportation is Crawl Bear.
Phase 3: Indian Run for 1/4 of a mile
MARY: Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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