Tag: Maximus

Slowest of Burns

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WARMUP: Mosey up and down a few parking lot lanes with a round of NUR and some exercises after each round.
THE THANG: Mosey to the curb on the side of Persis
10 Mike Tysons
20 Squats & 20 Squat Pulses
Over to the curb on the side of Lowe's & PAX line up on the curb. The man on each end of the line will bear crawl out 15yds, perform 3 Diamond Merkins and bear crawl back. The rest of the PAX will hold a plank. Perform this until all men complete 1 crawl round.
Run behind Lowes to the front of the garden center & circle up
20 Wheezie Jeffersons
20 Flutters
10 X's & O's
20 Freddy Mercury's
10 X's & O's
Back to the lot on the side of Persis
20 Standing Lunges each leg
10 Jump Squats
10 Mike Tysons
It was now 0543 and I ran out of material….AGAIN.
So we ad-libbed with more running, burpees, core work and merkins. It's up to the PAX to decide the effectiveness of both the Weinke and the ad-lib.

MARY: See Above
ANNOUNCEMENTS: Trash Pick Up, Excavation, Bethel
COT: 5th Core Principle

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3 exercises on repeat…for 4 miles

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WARMUP: Non existent
THE THANG: Super simple…running with push-ups, V-ups and American Hammers.
At every stop, the PAX would perform:
5 V-Ups, 10 Merkins, 15 American Hammers
Here's the route we took:
Up Massey and R/T Harris St.
Stop at Church of the Nazarene for the prescribed exercises (PE).
Continue down Harris St to the entrance of Harris St park for PE.
Head up Jackson St and stop at the intersection with Sidney Johnson St for PE.
Continue up Jackson St to the intersection with N. White St. for PE.
L/T onto Clebourne St into FMRX for PE.
Continue on Clebourne to the intersection with Springs in the public parking lot for PE.
Continue down Springs to the end for PE.
R/T Summersby St to Unity for PE.
Run up Unity to the intersection with Hill St for PE.
Run up to the Post Office parking lot for PE.
R/T Tom Hall back to the public parking lot for PE as time permits.
Back to COT.

MARY: See above.
ANNOUNCEMENTS: Lots.
COT: Like they do.

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Colosseum…The Return

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WARMUP: You should've done that & stretched prior to launch.
THE THANG: Run to the bottom of the hill at the entrance of the school compound for 5 of each of the following Merkin series:
Wide-Arm, Diamond, Regular, Wide-Arm, Diamond, Regular
NUR back up the hill to the small parking lot
20 Oblique Crunches each side
Run to the front of GHES
10 Mike Tysons
Bear Crawl to the opposite curb, Crawl Bear back
20 V-Ups
Bear Crawl to the opposite curb, Crawl Bear back
Run to the back wall behind GHES (so glorious)
Run to the wall, go over, touch the school, 2 Burpees
Run to the wall, go over, back to the start, 2 Burpees
That's 1 Round. Complete 5 Total Rounds
Slow Flutter Kicks
American Hammers while touching both hands on each side.
Run about 100 yards to a random light pole
20 Carolina Dry Docks & 20 Flutter's I/C
Run to the basketball court for a 3-tier suicide set with 5 lunges each leg after the full set.
Complete 2 full sets.
Run to the benches at GHMS
10 step-ups each leg followed by 20 Derkins
10 Bulgarian split squats each leg followed by 20 slow dips

Back to COT for a little more Mary
MARY: See above
ANNOUNCEMENTS: 8/28 Excavation, Bethel, Trash Pick Up, Cut Da Grass
COT: 100%

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Sweaty Monday

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WARMUP: briefly
THE THANG:
Double 11s (22s?)

  1. upright row/ tricep ext

Suitcase carry to other side

  1. Clean/front rack squat

E2MOM

  1. 10 swings
  2. 10 alt upright pull
  3. 10 goblet squat
  4. 10 merkins

Buddy curls, start with 1 rep up to 10 then back down. Do burpees until the 6 finishes

MARY: big boys!
ANNOUNCEMENTS:
COT:

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It’s Currahee

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WARMUP:
10 Mountain Climbers
10 Windmills
10 Cherry pickers
Mosey around the parking lot loop
THE THANG:
With Rucksacks and Sandbags
20 sandbags curls, reverse drag sandbag across the field, 20 sandbag curls, reverse drag sandbag back across the field, 20 sandbag curls, sandbag toss across the field, 20 sandbag curls, sandbag toss back across the field, 20 sandbag curls.

Shoulder the sandbag walk around to the zipper sign on the outer loop sprint to the next light pole, walk to the next light pole, sprint to the next.

Walk over to the corner on Dave Gibson
3 rounds of 10 Romanian deadlifts
Walk down to the next light pole 3 rounds of 10 bent over rows, walk down to the next light pole 3 rounds of 10 overhead presses.

Sprint back up to the corner, 3 rounds of 10 guardrail merkins

Return to COT. Various stretches for a full stretch.

MARY: N/A
ANNOUNCEMENTS: Read your newsletters.
COT: It is what it is…

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Physical Readiness Teast

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WARMUP: dynamic
10 Wind mill
5 bend & Reach
THE THANG:
1 mile
1 stop (20 low slow squats, 10 hand release merkins, 30 American hammers)

Competition test
1 minute ARAP Merkins
1 Minute ARAP curlups
1.5 mile run
MARY:
ARAP
10 Merkins
20 Squats
30 Crunches

Flutters
Merkins
Big boys
ANNOUNCEMENTS:
COT: prayers for new beginnings for people.
Eagle Claw going to The Citadel

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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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