Tag: NakedAndAfraid

Smash and Grab

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17 men did the hard thing at a sweaty Armory this morning. Here’s what we did:

10 SSHs (IC)
10 Hillbilly Walkers (IC)
10 Low Slow Squats (IC)

Bell Work
10 Curls (IC)
10 Squats (IC)
10 Man-makers
Run 100 yards

10 Calf Raises (IC)
10 Bench (IC)
10 American Hammers (IC)
Run

10 Swings (IC)
10 Crossovers – each direction
10 Tricep Extensions (IC)
Run

10 Flutters w/ Press (IC)
10 Skull Crushers (IC)
10 Sit-ups to Press
Run

10 Around the Worlds – each direction (IC)
10 Lunges – each leg (IC)
10 John Deeres (IC)
Run

Repeat all with 5 reps at each pain station
Total mileage: 1.05

Mary
20 Boxcutters (IC)
10 LBCs (IC)
10 Freddies (IC)

Today we discussed our roles as leaders. We are to step up when others step back. It may be leading a group at work, leading a workout in F3, or volunteering to take the kids to practice. Leaders do what is needed, when it’s needed. TClaps to Battlebot for leading the Armory site for over a year. As counterculture as it is, he stepped out of his leadership role to allow for a new man to step up. TClaps to Naked and Afraid for being that HIM.
It is incumbent upon us to help with that transition – to support our new site Q by volunteering to lead a few workouts and to show up each week. In F3, we lead on a rotating fashion. We are a group of leaders, not a group with a leader. We lead where we can and find a man to replace us when he can do it 80% as well as we can. That’s what leaders do.
Well done, men. It was a pleasure to share the Gloom with you men.

Aye!
IJ

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AMRAP for Autism WOD (ruck version)

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WARMUP: Moroccan night clubs, windmills, low slow squats
THE THANG:
Using the ruck:
10 over head presses
10 high pulls
10 curls
10 bend over rows
10 squats
4 man makers
54 yard over head carry
400 meter ruck

Rinse and repeat… we were able to do 4 rounds and had just enough time for Mary
MARY: broga led by @CrabCakes

Welcome FNG Puzzle Piece 🧩 (John Little HN)

ANNOUNCEMENTS: convergence
COT: prayers for healing and recovery for family members and friends.

Tinsel, out!

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Whetstone WOD

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Disclaimer: By participating in an F3 workout, you assume the risks inherent in doing so. I am not a professional. F3 makes no representations of any kind regarding your safety. Asked to share about whetstone and my experiences, here we go…

1. DORA: Rebel
– challenged me in areas I struggle: alcohol, devoting time to my M, getting my family to Church consistently
– Asks for progress updates every time we meet
– Sets the example for how to be a better man

Reporting Progress
+ 200 merkins
+ 200 big boys
+ 200 squats
+ 200 LBC’s
– Bear crawl/power-skips

2. Partner run: Pusher AKA Big Question Eddie
– pushes me to think bigger; act better
– Always comes back when I ghost, some may be shocked to learn that F3 didn’t immediately stick with me!!
– Sets the example for how to be a better man

Big Questions
+ Run to 160 and back, ask big questions of each other: who’s your whetstone? Who could be your stone/blade? What do you need in a whetstone relationship?

3. Partner transport: Long Duck
– full of stories and antidotes to frame your mind for the positive, I.e. attitude card
– Carried me in some of my struggles with alcohol and anger
– Pours himself into others to help them and himself
– Sets the example for how to be a better man

Carrying your man
+ partner carry, 2 laps
+ wheelbarrow, 1 lap
– repeat

4. Closing: Key takeaways
– find what you need in a stone, plus seek to share wisdom with a blade (it makes you a better man)
– Be open with them, get vulnerable
– You can have more than one stone, learn lessons from all relationships
– Find someone that sets the example for how to be a better man

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Burpees Anyone?

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Football yarmarkers.
10 Yard Line – 10 Burpees
20 Yard Line – 20 Bombjacks
30 Yard Line – 30 Flutters
40 Yard Line – 40 Squats
50 Yard Line – 50 LBCs

Mode of transportation was running 🏃‍♂️.

We did 110 Burpees, 120 Bombjacks, 160 Flutters, 200 Squats, and 100 LBCs.

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Manion WOD in torrential rain

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WARMUP: start moving before the rain
THE THANG: 29 back squats with rucks and sandbags, 400 meter ruck
Repeat 7 times

By the time we started the first 400 meter ruck and monsoon hit us and we could see rivers running by our side on the hill.

We finished strong right before 6am

MARY: one last 400 meter ruck

ANNOUNCEMENTS: amrap for autism is happening at Chupacabra next Friday feo this that missed it on 4/22

COT: prayers for healing and love

Tinsel, out

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Happy Bus Driver Day

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We had nine at the Colosseum for a Happy Bus Driver Day. We started with a mosey to the back parking lot. Warm-ups (SSHs, Imperial Walkers, Windmills, Plank Stretches). Next, we headed to the light posts, partnered up. Partner 1 run to the second light pole and returned to Partner 2, Partner 2 jogged forward to meet Partner 1. We repeated this pattern until we reached the last light pole then returned to the school doing the same running pattern.
Next, we ventured over to the wall. Modified Dora – 100 Muscle Ups, 200 Hand Release Merkins, and 300 LBCs. Partner exercises, one ran while the other performed the exercises, flip flop.
We had enough time to run back to COT. Welcome Lighthouse.

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BBWW (Bells, balls, webs and whine)

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WARMUP: small mosey, windmills, Moroccan night clubs, low slow squats, windmills
The theme for today was core and Abs, details:

THE THANG:
Kettlebell Jack Webb #1
1 high pull – 4 around the world
2 high pulls – 8 around the world
Progressive to 10 HP and 40 ATW

Medium amount of chatting and whining

Pax were divided into 3 groups, for time (10 minutes) one pax tosses the 60-80lbs med ball over the shoulder 5 times while the rest of the group does LBCS, average 25 tosses and 200 lbcs per pax.

Kettlebell Jack Webb # 2
1 swing – 4 side bends (alternate sides OYO)
2 swings – 8 side bends
Progressive to 10 swings and 40 SB

YHC bell got switched to a 50lbs one by the site Q at the beginning of last Webb.

A laaaaaaarge amount of whining on this from pax with medium KB.

medium mosey around the parking lot.

MARY: small session of broga
ANNOUNCEMENTS: Manion on Friday
COT: 5th core principle

Tinsel, out…

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Dice & Deck of Pain

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WARMUP: SSH, Moroccans, windmill, static stretching
THE THANG: 17 kettle bell cards, pick one, roll the dice for reps then do a lap. Repeat
MARY: one round of BB sit-ups w weight
ANNOUNCEMENTS: sign up for band 5k & cannoli run
COT: embrace the journey, focus on the process, happiness is on the trail not just at the finish line.

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