Tag: Maximus

14 degrees

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WARMUP: dynamic forearm planking exercises – plank jacks, peter parker, parker peter, shoulder taps, merkins – all with upward dog <> downward dog (variable down dogs) in between; capped off with SSH

THE THANG: circuit = 4 sets (extra work at half time – see below)
1. 50# KB unilateral farmer’s carry (THE TIMER) ~40 yards
2. big boys sit-ups
3. 40# sandbag over-the-shoulder toss
4. 20# ruck backwards lunges
5. 25# ball slams (overhead to the ground)
6. partner merkin (for sets 1 & 2); partner leg throws (for sets 3& 4)
7. partner merkin (for sets 1 & 2); partner leg throws (for sets 3 & 4)

Half-time work (2 sets)
1. Side-plank dips with feet stacked on curb L x10, R x10
2. Curb hops 30 OYO
More Half-time work (2 sets)
1. J-Lo’s x10
2. Alternating curb taps 50 OYO single count

Overtime Work
Partner Push 20 yards (alternate – 3 sets) :face_vomiting:

MARY: SSH x10
ANNOUNCEMENTS: Break the Dam still wants you this Saturday.
COT: P&P for the Virtual Learning – Teachers, kids, and parents.

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Good old fashioned ruck and sandbag work

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WARMUP:
– Mosey around the entire entrance loop
– Merkins x10
– Peter Parker x10
– Parker Peter x10
– Windmill x10

THE THANG:
Move to the grass field with just the sand bag. Gather at one end of the field.
– Sandbag throw into a man maker from one end of the field to the other
– At the end, complete a series of exercises
– Sandbag throw back to the other end of the field
– Complete the exercises again.

Exercises completed at each end:
– LBCs x 10
– Thrusters x10
– Pull-thrus x10 each side
– Flutters x10 each leg

Move back to the flag where we left the rucks. Partner up. One partner completes the exercise with the sandbag while the other completes the exercise with the ruck. Then switch.

2 Rounds
– 10 curls SB
– 10 curls ruck
– 10 Overhead press SB
– 10 Overhead press ruck
– 10 Squats SB
– 10 Squats ruck on front

MARY:
– 4 minutes a various ab exercises

Thank you Brawny for the opportunity to Q my favorite thing….sandbag hate.

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3 Mile Tour

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We had 19 for a 3-mile tour at Block Party. Here’s what we did:

Run to Fort Mill Church of God .3 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– 50 Calf Raises

Run to Unity Presbyterian .4 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs

Run to St. Paul’s Episcopal .75 miles
– 10 Burpees
– 20 Merkins
– 30 Squats

Run to the top of Main Street .6 miles
– 10 Burpees
– 20 Merkins

Run to Fort Mill Church of the Nazarene .6 miles
– 10 Burpees

Run back to COT .4 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– 50 Calf Raises

NMM
We are encouraged each year to choose our “one word” – the word that will guide our intentions, hopes, and maybe changes. This year I chose “stand.” There are times I will need to stand up for those without a voice. To stand firm in my beliefs and convictions. To stand out from my peers. But also, to stand down when the battle is not mine to fight. To me, stand represents who I will be when the pressure increases.

I encourage you to find your word – a word that will challenge you to do what you know needs to be done. Let it motivate you to stay the course when life gets hard. It’s a simple exercise that may pay huge dividends.

Aye!
IJ

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IJ’s Hood Merkin Pyramid

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WARMUP: dynamic warm-up on iceless Earthfare sidewalk- high knees, butt kicks, toy soldiers, walking lunges, walking side lunges, side shuffles, high skips
THE THANG: Run to Brayden (some stops included) and to secret path to Italian Job’s neighborhood (more stops included) and back through Brayden (additional stops included)
The Stops:
2 burpees
2 burpees, 4 windmill merkins
2 burpees, 4 windmill merkins, 6 toe touch merkins
2 burpees, 4 windmill merkins, 6 toe touch merkins, 8 hand-release merkins
2 burpees, 4 windmill merkins, 6 toe touch merkins, 8 hand-release merkins, 10 diamond merkins
2 burpees, 4 windmill merkins, 6 toe touch merkins, 8 hand-release merkins, 10 diamond merkins, 12 count REST
Then back down the pyramid
MARY: Some NUR heading back to EarthFare. Partner pushes in front of EarthFare.
ANNOUNCEMENTS: RYN – Read your newsletter.
COT: :pray:

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Training Ground – We Rucked

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WARMUP: Negative.
THE THANG: We ruck over to, and around, Brayden. This included and backwards ruck up the part of the hill. We then rucked over to the Colosseum and guess what we did on the way out. Oh you know…
MARY: Nope
ANNOUNCEMENTS: Newsletter
COT: Yes

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Zipper

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WARMUP:
The pledge of allegiance
THE THANG:
Run to old Hardee’s parking lot
Provide directions to Pax to run right side zipper.
At each end 10 merkins and 10 squats

Run back to COT
3 miles
100 merkins
100 squats

Most got more than 3 and more reps since they are fast.
Approximately 130 reps of each plus other stuff at the end.
MARY:
ANNOUNCEMENTS:
COT:

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Backblast!

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WARMUP: Side straddle hops, merkins, imperial walkers, windmills
THE THANG: Mosey to church hill, partner up, one partner runs to top of hill and does 10 merkins, runs back down hill while partner does plank shoulder taps. Alternate splits for 10 min. Mosey to FBCFM parking lot, partner up, one partner does bear crawls or frog jumps for half the parking lot, sprints remaining distance and returns to partner who is alternating 25 LBCs and 25 russian twists. Alternate exercises for 10 min. Mosey to playground at PrintShop. Perform 10min AMRAP, no partners, 5 pull ups, 10 merkins, 15 squats. Mosey to COT.
MARY:
ANNOUNCEMENTS:
COT:

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BOAPS for the win

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WARMUP:
Quick mosey
SSH
Windmill
Low slow squat
But kickers
Karaoke
Toy soldiers
Inch worm merkins
Soccer hips

THE THANG:
Handed off to Spider-Man for a terrible idea

Mosey to back hill
Start at bottom and run up one side to first tree do one burpee
Run down and go up the other side to same tree for 2 merkins
Run back down and up the other side to the second tree for 2 burpees. Then back down and up the other side for 4 merkins.
Repeat this until we got to 10 burpees and 20 merkins.

Once we were smoked YHC took back over and we moseyed down to the back side of the baseball fields for some ab work.

On your six with feet on the wall
Big boy sit up
Pretzel right side
Pretzel left side
Penguin
Wall taps focusing on keeping core tight

Finished with a round of dirty Myrtle

Mosey to COT for some Broga and Superman’s
MARY:
ANNOUNCEMENTS:
COT:
A lot was shared and this is what makes F3 special. I appreciate everyone of the men that stood in the circle this morning as I shared my struggles. Don’t go through this alone.

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