Tag: Maximus

Well, that sucked

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WARMUP:
Moroccan nightclubs, windmills, cherry pickers, hillbilly walkers
Mosey and some curb merkins, mosey then some calf raises, mosey then low slow squats
THE THANG:
Light pole workout starting at the top. 10 light poles, run to first light pole and do 1 burpee, then back and complete exercises on the board. Run to second light pole and do 2 burpees, then back to complete exercises on the board, 3rd pole 3 burpees, etc.
Exercises per pole below:
10 Mike Tyson’s
20 bomb jacks
30 wide arm merkins
40 squats
50 lbcs
40 diamond merkins
30 leg raises
20 Carolina dry docks
10 American hammers (double count)
10 burpees

We only made it to the Carolina dry docks
MARY:
ANNOUNCEMENTS:
COT:

Well, that sucked

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The Hive-Style Modification

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I’ve grown to really appreciate The Hive due to the push to get stronger, the consistent PAX in attendance and the number of FNGs these Site Q’s are bringing. Let today be no different.
The problem however, is I needed to significantly modify this workout due to a shoulder issue I’m wrestling right now. Here’s what happened in this workout solely focused on legs & core.
Take your KB to the near corner of the big parking lot.

WARMUP: Leaving your KB in place, run down the first parking lot lane, NUR the next, then run, then NUR, etc.
Peter Parkers, Cossack Squats (essentially side-lunges),, Parker Peter, Jump Squats, Heels To Heaven.

THE THANG: With Kettlebell
20 Standing Lunges (right) & 20 Core Side Bends (right)
20 Standing Lunges (left) & 20 Core Side Bends (left)
Run the parking lot lane and back.
25 Dead Lifts & 25 Sumo Squats
Run the parking lot lane and back.
25 KB Jump-Overs & 25 KB LBCs

Head to the circle by the football stadium
Ground the KB and run up to the stop sign & back.
1min KB 1/2 Squat hold
Run up to the stop sign and back
10 single leg Romanian Dead Lifts (ea leg)
20 Low, Very Slow Squats
Run up to the stop sign and back
20 Slow Flutter Kicks

MARY: See Above
ANNOUNCEMENTS: Excavation!!!
COT: 5th CORE Principle and name Fedora!

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Figure 8

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WARMUP:
THE THANG:
F3 BACKBLAST – FIGURE 8 BEATDOWN 💪🏃‍♂️
AO: Earth Fare Parking Lot
Q: Thank you for the opportunity to lead!
Total Distance: 3.8 Miles
The Thang: Figure 8 Ladder
Today’s beatdown took us through a Figure 8 course around the Earth Fare parking lot, combining running, strength, and endurance.
At the center of the Figure 8, we started with:

  • 5 Monkey Humpers
  • 5 Squats
  • 5 Lunges

With each completed lap, we increased every exercise by 5 reps until reaching 25.
The Ladder:
5 → 10 → 15 → 20 → 25
20 → 15 → 10 → 5
10 → 15 → 20 → 25
The Running:
🏃 Earth Fare Loop: Faster pace, pushing the tempo around the parking lot.
🚶 Roadside Loop: Recovery pace along the back half of the Figure 8, allowing the PAX to catch their breath before pushing again.
The goal was simple: push the pace, recover, and keep moving while building strength and endurance.
Final Results:
✅ 3.8 miles completed
✅ Two climbs to 25 reps
✅ Plenty of Monkey Humpers, Squats, and Lunges
✅ Strong work by all PAX!
F3 Mission:
To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
The Five Core Principles of F3:

  1. Free of charge.
  2. Open to all men.
  3. Held outdoors, rain or shine, heat or cold.
  4. Led by men who participate in the workout, in a rotating fashion, with no training or certification necessary.
  5. End with a Circle of Trust.
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Monster Mash Beatdown

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WARMUP: SSH, Moroccan Night Club, Arm Circles, Wrist Stretches for four arms, Strawberry Pickers.
THE THANG:
-Lower Body
Squats
Swings KB
Reverse Lunges
*Figure 8's
-Upper Body
Curls
Merkins w/Bell
Over Head Press
*Over Head Carry
-Core
Flutters w/Bell
Simbas
Plank Pull Through
*Bear Crawl, Crawl Bear back to start.
-Conditioning
Burpees
Mountain Climbers
SSH
*Run one big lap

10x Reps each round on a 3 minute clock ⏰.
*Rinse and Repeat- Do 3 of the exercises. At the end of 3 minutes do the 4th exercises like Figure 8's or Run ex.

MARY: More Swings and a variety Kettlebell and Ab work.
ANNOUNCEMENTS: Bethel Men's Shelter, 4'B, Reindeer 401k Run 🏃‍♂️ Tortoise and Hare, and newsletter topics.
COT: Prayer for parents 🙏 and battles that we face daily as Men and Families.

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Semi professional

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WARMUP: with some stretching, mumble chatter, etc.

THE THANG: Went to the tennis court bleachers as home base with bells (and so I could have balance)

Did multiple circuits of KB thangs

Dips
Skull crushers
Lawnmower pulls

Then ran a large lap

Curls
KBell swings
Deadlifts

Then ran a large lap

Figure 8’s
Round the worlds
Shoulder presses

Then ran a large lap with a partner bell carry

More circuits including
KBell swings
Tricept extensions
Halo circles

More running

Squats
Clean press each arm
KBell swings

Another final run

All enjoyed immensely. Semi professional because I had a typed weinke in hand.

Thank you for your attention to this matter.

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Figure 8’s With Horses

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WARMUP: Nope
THE THANG: 2 "instructions"

  1. The route: Attempt to run figure-8's through new/old Kingsley
  2. Interval-style running which means .25mi quicker run and .25 just slower than normal run. Do this the entire time.

MARY: Nope
ANNOUNCEMENTS: Bethel…Ya'll sign up now, ya hear? Nov 13 is Round 2 of Excavation.
COT: For Sure.

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I felt like running

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WARMUP: pledge
THE THANG: ran a lot, some pain stations throughout at humble cup, American legion, church of God were we did merkins, squats, big boys and a few of us did bear crawls
MARY: flutters, hammers
ANNOUNCEMENTS: yes
COT: prayers and praises

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KB BOP for Farmers

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Site Q let me know there would be a shovel flag handoff this morning so expected a large crowd. Means different paces needed to be accommodated, perfect for a BOP. Arrived early to set-up and get a prerun in, because I'm old and need the warmup, plus it's been a long week. Jogging around the parking lot next to the school I was able to watch the cars start to roll in. This energized me which is what I needed. I love F3 workouts for the fellowship; the fitness is a bonus. Time to work.

WARMUP: Moseyed/walked with bells from COT to the large parking lot by the school. Only 2 exercises called: SSH & Burpees. Did these a few times and we were ready to work.

THE THANG: BOP was on display at a light pole, explained the BOP and then had the PAX count off in groups of 4. With 4 groups created I let the PAX know that each group would farmer carry coupons, which were also located at the same light pole, to the other end of the lot and back. Group 1 would carry and upon return would alert Group 2 that it was their turn, so forth and so on. Rotated the farmers carry throughout the workout. Most groups had the pleasure of 4 carries, my group -#4 only had 3 carries. Most PAX made it into the 20rep block of the BOP and a couple of HIMs completed the BOP. Fun was had by all. BOP and coupons for farmer carry listed below:

Farmer Carry Coupons
2 – 45lb plates
2 – 45lb dumbbells
2- 35lb dumbbells
1 – 50lb Ruck + 1 – 50lb bucket

KB BOP Reps & Exercises:
50 – KB Swings – 2 handed
50 – KB Goblet Squats
50 – KB Single Arm Bent Over Rows (25 ea side)
50 – Straight Leg Raises Over KB (count both sides)
40 – KB Dead Lift to Curl to OH Press
40 – KB Goblet Reverse Lunges
40 – KB Lying Pullovers
40 – KB Side Bends
30 – KB Swings – 1 handed
30 – KB Glute Bridges
30 – KB Romanian Dead Lifts
30 – KB American Hammers
20 – KB Snatches (10 ea arm)
20 – KB Plank Single Arm Rows
20 – KB Figure 8s
20 – KB Big Boy Situps
10 – KB Thrusters
10 – KB Man Makers
10 – KB Halos (each direction)
10 – KB Around the Body Passes (each direction)

MARY: No Time

ANNOUNCEMENTS: Bethel Men Serve, 4Bs, Trash Pickup

COT: STK!

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Hateful 8s

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9 did the hard thing this morning at Sweep.

The Thang
3.8 miles, 3 exercises (Burpees, Pistol Squats, Hand Release Merkins) of 8 reps at 8 stops on a figure 8 course

  • Stop 1 – Earth Fare
  • Stop 2 – Kangaroo Express
  • Stop 3 – Veterinary Medical
  • Stop 4 – Cameron Creek and Coverdale
  • Stop 5 – Traffic Circle on Hubert Graham
  • Stop 6 – My Driveway
  • Stop 7 – Cul de sac at the end of Tara Ln
  • Stop 8 – Braden Pool

NMM
Last weekend I spent 4 days in Wichita for their “Disruptor 002” rucking event. We themed the weekend around “The Patriot” and how unchecked anger is dangerous.

It was clear that we often allow anger to spill out over something small but the real issue is something much deeper. The root of anger is often pain we haven’t healed or fear we haven’t faced. The trigger isn’t always the problem; sometimes it’s just the tipping point.

Next time you react with anger, dig deeper for the reason you lashed out and address that issue. If not, you will continue to hurt the ones you love.

-IJ

Hateful 8s

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