Tag: Maximus

Tour d’ Favorites

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WARMUP: Run a bit in the Sweep parking lot then a few warm up exercises: 10 Lunges each leg, 10 Mountain Climbers I/C, 10 Carolina Dry Docks, 10 Mak Tar Jah
THE THANG: The "theme" this morning, albeit unspoken, was to run to a spot and do the work. In some cases, we'd repeat it and in others, it was a one-and-done. I know, novel idea.
Exit the lot, run to Dave Gibson and turn left onto Dave Gibson's, stopping at the bottom of the hill.
10 Diamond Merkins
10 Mountain Climbers I/C
10 Carolina Dry Docks
10 Mak Tar Jah's
Run up the hill to the small parking lot and back down.
Repeat the exercises.
Run back up and down.
When all finish the final run, run up opposite hill to the realty office. Perform:
10 Hand-Release Merkins
10 V-Ups
10 Shoulder taps (ea side)
10 Jump Lunges
Run back down then up to Ben Casey Dr.
10 Hand-Release Merkins
10 V-Ups
10 Shoulder taps (ea side)
10 Jump Lunges
Run to Discount Tire
20 Dips & 20 Peter Parkers (10 ea side)
Run to the light at the 1st Brayden entrance: Emory Lane
10 Burpees
Run through the neighborhood and down to the bottom of Brayden Parkway
15 Squats & 15 Hand-Release Merkins
Run to the top of Brayden Parkway for 5 Burpees
Wrap it up at COT for some additional Mary.

I leave it to 38 Special to verify the accuracy of my reporting.

MARY: See above
ANNOUNCEMENTS: The team spends a lot of time developing the newsletter with great content, leverage it.
Bethel needs on 8/6
Excavation on 8/28
Stuff the bus on 8/8
There were more
COT: 100%

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Carry the Load

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10 men carried heavy things on a sweaty Wednesday morning at the Sink. Here’s what we did:

Warm-up

  • 10 Low Slow Squats (IC)
  • 10 Imperial Walkers (IC)
  • Front Fold Stretch
  • Side Stretch

Mosey to flag pole

The Thang
The PAX brought a ruck, sandbag, and kettlebell each for a large loop carry then exercise routine. It looked like this:

Round 1

  • Carry your ruck, bell, and sandbag for 1 lap followed by
  • 30 Calf Raises, 30 KB Swings, and 30 Merkins

Round 2

  • Carry 2 items for 2 laps followed by
  • 20 Curls, 20 Flutters w/ a Press, and 20 Squats

Round 3

  • Carry 1 item for 3 laps followed by
  • 10 Burpees, 10 Sit-up to Press, and 10 Bench Press

NMM
We often ask God to lighten our load, but sometimes He strengthens us by teaching us how to carry it. That looks like showing up when you’re tired. It means investing in others even when you see little results. It means leading when recognition is absent. It means remaining faithful to your mission instead of being fixated on measurable success.

Keep going, especially when it’s tough. The process is shaping you into a stronger man.

-IJ

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It’s Wet. YES. Now, Do The Work

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Whenever there's an FNG, I feel the responsibility to turn it up a notch and to ensure I adhere to the principles, cadence calling, and traits of what I love about F3. While it's not up to me to determine the intensity of this morning's workout as I'll let the PAX chime in, what I can control is the adherence to the principles, cadence calling and characteristics of what I love about F3…so long as I don't stray from the 5 Core Principles or the Credo.
Naturally, we reviewed those this morning prior to launching as we had an FNG in the gloom with us, welcome Small Things.

WARMUP: Mosey to the parking lot of FMRX and discover a nicely placed deck of cards. Oh look, what shall we do with these? The intent was to complete ~1/2 the deck utilizing some warm-up exercises and regular exercises and let this serve as our slightly-higher-than-normal-intensity warm-up.
Hearts: Merkins
Clubs: Flutters (count the rt side only)
Spades: Squats
Diamonds: Butt Kickers (count the rt side only)

THE THANG:
Mosey to the big lot on the right at the top of the Massey hill for a large evolution of 4 Corners with a center.
Start in the center of the lot and run to the corner, perform the exercise, run back to the center for 5 burpees, then out to the next corner and back to the center and so on. Complete 2 full rounds.
Corner 1: 15 Hand-Release Merkins
Corner 2: 15 Jump Squats
Corner 3: 15 Carolina Dry Docks
Corner 4: 15 American Hammers

Once everyone completed round 2, we then completed 1 additional round as a group but cut the reps in half.

Mosey to the steps at the Fort Mill Church of the Nazarene. The original plan had us running up and down the set of stairs but due to the rain, we lunge walked up the stairs, walked down and did that 3 times then went to the Church parking lot.
Here I looked at the wienke and realized I had about 7mins of material for the remaining 15mins of time in the hour. A reminder for all, plan a longer workout in case you finish an evolution faster than anticipated. So, what did we do? I preceded to make a few enemies and released the angry gremlin inside Super G.

Welcome back to the Mak Tar Jah followed by the Knee Tar Jah!

Now, mosey back to COT for what turned out to be the fastest naming of an FNG I've ever been apart of.
Welcome, Small Things.
MARY: Yes
ANNOUNCEMENTS: CRI Training, Bethel Men's Shelter, Stuff The Bus
COT: 100%

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I Was Wrong, And I’m Grateful For That

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The rain was forecasted to be gracing us but instead, all we had was clouds and humidity, a lot of it. Based on some of our fair-weather posting habits, I assumed no more than 3 PAX would post here due to the chance of raindrops and thanks to 5 other men, there were 6 of us. It was exactly who needed to be there.
WARMUP: Run to the intersection with Opportunity Drive for some Side Straddle Hops & Walking Lunges.
Run down the hill to the drainage pond…sounds so glorious for some Squats & Merkins. Now, run to the parking deck entrance.
THE THANG:
At each level of the deck on the way up, and including the top:
5 Burpees, 10 Merkins, 10 V-Ups, 15 Squats

At the top, run to the other side for the following:
5 Burpees, 10 Hand-Release Merkins, 10 Jump Squats, 15 Flutters (count the rt side only)
Perform that set at each level, including the bottom.
Run back to the circle for 20 American Hammers (I/C)
Run back to the pond for 20 Dips (I/C)
Run back to the intersection with Redstone Drive for 10 Low Squat Pulses (I/C). This was a nod to Santini.
Run back to COT.

MARY: See above
ANNOUNCEMENTS: Stuff the Bus, Bethel
COT: 100%

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Q Source – Trust Q3.3

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I'm going from memory so forgive me if I missed a PAX or three.
We talked about trust as the latest QSource topic. We discussed if you're trustworthy, how you develop trust and what happens to a team when trust does/doesn't exist.

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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You Just Need A Sandbag….And Take It Around To Your Friends

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WARMUP: A mere jog get loosened up.
THE THANG: Hoist your sandbag to the carry position and make your way close to the flagpoles for the first of our several 60 x 60's. This is an exercise where you start with the 60lb (or similar) sandbag on the ground, lift the bag and toss it over your head. turn around and repeat, for 60 seconds.
Hoist the sand bags and make your way to the back dumpsters for our first round of 15's w/ our sandbag:
Simbas, Flutters w/ Press, Left & Right Side Bends
60 x 60
Hoist the sandbag and head down the back stretch to the other side of the school for another round of 15's:
Back Squats, Dead Lifts, Thrusters, Calf Raises
60 x 60
Hoist the sandbag and make our way to the entrance of the school for 15's:
Derkins w/ feet on the curb or sandbag, Curls, Overhead Press, Chest Press
60 x 60
Hoist the sandbag and head to the big tree and partner up:
P1: Farmers Carry the sand bags about 50yds
P2: Mountain Climbers and run to meet your partner where they stopped.
Flapjack
Hoist the sandbag and head to the front of the school for the last round of 60 x 60.

MARY: Throughout
ANNOUNCEMENTS: Stuff The Bus, La Grama, Bethel participation
COT: You should've been there.

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Running

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WARMUP:
THE THANG: running, starting at Blue Smokehouse down North Dobys, Left on Fairway, Left on Banks, Left on Wolfpack trail, Right on Fort Mill Parkway (4.8 miles) back to COT

MARY:
ANNOUNCEMENTS: 5:30 tonight Print Shop
COT: prayers and praise

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No Complaints, Just Work

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WARMUP:
Dark Helmet on Q for the 1st half:
A lap around the park with a stop at the pull-up bars for everyone to knock out a few then over to the wall behind the backstop. We performed a set of dips on the wall then made it to the left side of the field to line up the light pole.

THE THANG:
5 Burpees performed on the light pole on the left side and 10 Burpees on the right side light pole.
The mode of transportation would change for each movement:
Run/Nur, Bear Crawl/Crawl Bear, Wounded Dog (terrible & humbling) x 2, Alligator Crawl.

Hand Off to Maximus:
Don't leave this spot.
15 Squats, 10 Reverse Lunges each leg, 15 Jump Squats, 30sec Al Gore
Sprint to the other side (light pole)
15 Squats, 10 Reverse Lunges each leg, 15 Jump Squats, 30sec Al Gore
Sprint to the other side (light pole)
15 Squats, 10 Reverse Lunges each leg, 15 Jump Squats, 30sec Al Gore
Sprint to the other side (light pole)
Mosey to the top of the hill and Switzer
You had to be there for the message.
Jog down to the bottom of the hill for instructions.
Sprint your tail off to the top, jog down, perform 10 merkins and do an exercise while you wait.
Repeat.
Follow instructions for sprint/job, walk instructions to the top.
To the field again.
20 V-Ups, 20 American Hammers

NMM: From Dark Helmet:
Here's what I will tell you, no one was a huge fan of the wounded dogs but the hill sprints on TCD Hill were the real crowd pleaser…total shutdown of mumblechatter and several bodily functions. We were also treated to a number of PAX sightings as we went. I recall Shady, Pauly D, Tesh and Spike making a pass through. They looked miserable. That's good training for BRR, which is at least 72% misery. The rest is a loose emulsion of running and fellowship.

MARY: Worked in throughout.
ANNOUNCEMENTS: Pints & Padres family cookout June 21 at 5:30pm at The Print Shop.
Step up and serve at The Bethel Men's Shelter.
COT: There are a lot of things going well, but there are a lot of challenges around The Fort. Don't wait for someone else to do it. Reach out to a man and share burdens. As has been said before: A burden shared is half the burden, a joy shared is twice the joy.

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