Tag: Maximus

Monday blues

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WARMUP: mosey, ssh, merkin
THE THANG: Four rounds of super sets with different MOT between.

station one: four rounds of 5 jump squat, 10 jump lunge, 20 squat mosey and then duck walk

Station 2: 3 rounds of 5 mike Tyson, 10 diamond merkin, 20 merkin. Mosey and then inch worm with merkin between.

Station 3: 3 round of 5 heels to heaven, 10 two count flutters, 20 lbc with a mosey up the hill between

Station four: 2 rounds of 5 wall walk ups, 10 cdds, 20 oh clap with bear crawl between.
MARY: 5 min emom of 10 burpees
ANNOUNCEMENTS: some
COT: yes

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Candyman’s Pain

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WARMUP:

– 10 Side Straddle Hops
– 10 Grass-pickers
– Plank to Down Dog, calf stretch’s to Sunrise

THE THANG:

– Mosey to circle with KB

What it is – 50 reps, KB run up the hill, 50 reps, KB run down the hill, move to next set

– 50/50 Calf Raises
– 50/50 KB Merkins (25 L/R)
– 50/50 KB Romanian Deadlifts
– 50/50 Curls
– 50/50 Goblet Squats
– 50/50 LBC’s with KB, arms extended
– 50/50 Tricep Extensions

700 Reps completed

– Mosey to stadium entrance

– KB Bear Crawls back to COT

MARY: 10 Heel touches, didn’t have time for 10 Heels to heaven with crunch and 10 Hello Dolly’s

ANNOUNCEMENTS: Read you newsletters
COT: It is was it is… Prayers for new families and families out there going through tough times with health and more.

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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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30 7s on 7/30

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WARMUP: pick up all your things and carry them to the workout location
THE THANG: Wearing weight vest or ruck we attempted to complete as many rounds of 7s with different exercises and gear each round.
MARY: take all your gear back to cot
ANNOUNCEMENTS: newsletter
COT: lean on others in times of need

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Coupon Savings

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WARMUP: Skip handles the warmup w a mosey and SSH, merkens, wind mills and stretching.
THE THANG: Skip took the 1st 30. Ran to Massey hill and conducted partner workout with burpees, squats, lunges and merkens. Mosey 100 yards between reps. I took next 30’w a mosey back to WEP parking lot. 100 counts of chest press, squats, curls, and swings. This was a DORA so the partner farmer carried up hill between sets.
MARY: none
ANNOUNCEMENTS: fill the bus
COT: what happens stays.

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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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Multiples of 5

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WARMUP: Mosey to Print Shop

THE THANG:
5 pull-ups at the Print Shop.
Run to parking lot at the corner of Williamson St and Watson St. for 10 merkins
Down Williamson St hill to Fort Mill COG for 15 LBCs
Up Academy St for 20 step ups (10 each leg) nearby Craft Axe.
Back to Print Shop
~0.5 mile loop

MARY: Eh

ANNOUNCEMENTS:
Stuff The Bus, new scheduling platform, Bethel, etc.

COT: stays at COT

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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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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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Miles and smiles

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8 men showed up to <#C07HZGPBD9D> this AM for 3.6 miles of ruck and some lessons on where to buy grass fed beef and creatine. Great fun and sweat was shared by these awesome PAX, <@U686LEPLH> <@U0277A4AZC3> <@U19FA0Q8Z> <@U01E9QD5QQK> <@U08N41FCN0Z> <@U035XDY7ABC> and McHale (admins please approve his slack invite)

Thanks for the opportunity to lead <@U05TY21AC2X>

– I’d recommend checking out this workout site if you haven’t been.

Also, we have a team established for anyone looking to do the Novant Charlotte 1/2 marathon ruck.

https://runsignup.com/RaceGroups/17795/Groups/1841082

Team Ruckus
Password Hope

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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