Tag: Rebound

4 minutes until the Kraken

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Nice and warm for a Colosseum WO and a Flag Handoff.

With a FNG present we included the 5 core principles and the F3 mission. I started the “clock” which meant that every 4 minutes throughout the course of the workout each PAX would do 5 Kraken Burpees. With that I got into the warmup.

100 SSH (IC)
15 Merkins (IC)

So for the majority of this workout we ran to separate spots from the Colosseum Shovel Flag to the Carolina Eye Center Parking Lot. We would stop along the way where I would call different exercises in Cadence in this order.

5 Merkins (IC)
10 LBC’s (IC)
15 (Flutters IC)
20 HD (IC)
25 (Squats Low Slow IC)

As we ran back towards COT we stopped briefly into the “purple light” near the Tega Cay Coffee Truck. Everyone wondered where the glow sticks and foam pit was. Good questions obviously but it was not a rave or a college basement party so we did more Kraken Burpees.

As we approached the final few minutes Backdraft complained there were not enough squats so I obliged with 50 low slow squats that segwayed nicely into 5 more Kraken Burpees.

Got back to COT where we executed a Flag handoff to Rebound and named a FNG Blacklight.

All in all it was a good workout where we ended up with about 50 Kraken Burpees and around 150 Merkins, 180 LBC’s and just about 2 miles (slightly over or under depending on the watch)

Always honored for the lead and for the opportunity.

Thank you!

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Could’ve Been Worse

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WARMUP:
SSH, Merkins, stretching

THE THANG:
Moseyed over to the basketball hoops

Template goes as follows
Activity
Run to the end of the court and back (~150m)
x2

Activities in order
20 burpees
50 squats
50 merkins
50 lunges (SC)
25 merkins
25 squats
10 burpees

Total of 60 burpees, 150 squats, 150 merkins, 100 lunges.

MARY:
Ended with some flutters and LBCs

ANNOUNCEMENTS: Rooster and Jaeger
COT:

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Ageless?

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WARMUP:
20 SSHs
8 Squat reaches
8 Alternating Body Bridge
1 short run around parking lot

THE THANG:
Played my music

Flying Squirrel with hand clap – 15 reps, 2 sets, 30 secs rest
Table Top Crawl – 30 secs on (4 forward, 4 backwards), 2 sets, 30 secs rest
American hammers with straight legs – 30 secs, 2 sets, 30 secs rest
1 legged burpee – 10 each leg, 1 set each, 30 secs rest
Chest tap Merkin with wide leg stance – 12 reps, 2 sets, 30 secs rest
Shoulder tap (2 each side is 1 rep) to 2 Merkins – 30 secs on, 2 sets, 30 secs rest
Cross Merkin – 12 reps, 2 sets, 30 secs rest
Superman Plank – 30 secs on, 2 sets, 30 secs rest
4 Squats, 2 Squat jumps, repeat – 30 secs on, 2 sets, 30 secs rest
Walk out to pistol squat – 5 reps, rest, 3 reps
Leg extension to spider merkin – 30 secs on, 2 sets, 30 secs rest
Side kick outs – 30 secs on, 2 sets, 30 secs rest

Ran a small lap around parking lot

250:
50 reps each, good form –
Regular Merkins
Jumping Squats
Shoulder Taps
Reverse lunges
CDDs

ANNOUNCEMENTS: The Jaeger is coming! Welcoming G.I. Jane!
COT: Lots of prayers for friends or family dealing with forms of cancer. Lots of thankfulness for what we were able to do today.

Takeaways from today’s message:
1. In the midst of all the struggles in this world, when you think about your children, are you more concerned with where your child will attend college or eternity?
2. Is salvation of the utmost value in your home?
3. Bathe your family’s mind in the truth

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Let’s do a Circuit

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WARMUP: Mosey to Basketball lot between the schools. SSH, Imperial Walkers, arm circles, MNC, mountain climber.

THE THANG: circuit training day. 5 exercises each 1 min after circuit lap around the lot. Completed 4x.
Exercises.
1. Seal Jacks
2. Merkins
3. Dips
4. Squat Jumps
5. Flutters

Ended with some sprints and Mary.
COT:prayers for healing and parents raising teens.

Thanks for the invite Shower Curtain

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Mentorship Has Its Privileges

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WARMUP: COP – SSH, Mtn climbers, Peter Parker, Parker peter, inperial Walker, Merkin

THE THANG:
Grab partner and discuss a non-F3 mentor who helped you in life while doing partner leg throws

Different partner, now discuss non-F3 man you helped mentor in life while doing partner planks/merkins/shoulder taps

Different partner, now discuss missed opportunity to share a mentor relationship with another man in your past

hand off to Long Duck

Series of exercises marked in parking spaces. each pax chooses a space, completes exercise, runs 1 lap, then moves to next space/exercise and repeats the cycle.

Run home

ANNOUNCEMENTS: Long Duck is The Fort’s Whetstone Q. Don’t be confused by the lexicon…Whetstone=Mentorship. it’s that simple. Long Duck shared his experiences (which are vast considering his long service as a sponsor in AA). Tap this HIM to learn more about starting or improving in the area of Mentorship.

COT: Prayers for Slash’s dad and Escargot’s son and Long Duck’s friend Tyler struggling with drug addiction.

thank you Shower Curtain for the opportunity to lead the pax!

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Sharknadoish

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WARMUP: SSH, cherry pickers, Moroccan night clubs. Mosey to front of school for some merkins- mosey a little more
THE THANG: 10 burpees, run up hill to rock and back
20 big boys, run up hill to rock and back
20 hand release merkins, run up hill to rock and back
20 squats, run up hill to rock and back
20 Carolina dry docks, run up hill to rock and back
Repeat until we head back
Most got atleast 3 rounds through
MARY: burpees ,flutters ,American hammers
ANNOUNCEMENTS: dam2dam packet pick up and read your newsletters
COT:

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deck of discipline

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WARMUP:
Mosey toward far lot near Dave Gibson including dynamic warmup – toy soldiers, high knees, butt kickers

circled up for IC exercises (10-15 reps) each:
SSH, WMs, IWs, OH claps, MNCs, plank w/yoga stretches, Merkins, Mtn Climbers

Mosey to back near basketball hoops

THE THANG:

Part 1)
Deck of Cards:
Spades: Bomb Jacks
Clubs: Al Gore MNCs
Hearts: Superman Claps (think OH claps while laying on stomach doing superman)
Diamonds: Diamond Merkins
Jokers: 10 Burpees

stopped with 15 minutes left (about 2/3 of deck)

Part 2)
Core Corners:
Using approximately a full basketball court, bear crawl long ends, lunge walk short ends while stopping for IC core exercises at each corner (LBCs, flutters, AHs, box cutters, Freddie’s, shoulder taps, mtn climbers)

MARY: Mosey back to CoT

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21s have short term memories

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WARMUP:
SSH
Windmill
Low slow squats
Lil baby arm circles

THE THANG:
21s merkins and squats
Started at bottom of hill by light poles. Ran up hill to next light pole between sets. At 11 we turned around

For those who don’t know 21s, you start with 1 merkin and 1 squat. Work your way up to 21 each.

Pax were to fast so I had to make some stuff up on the fly to fill last 10 minutes.

Each pax grabbed a rock of medium size. Some pax don’t listen very well and they had to change.

Start on your back with rock at your waist. Arms extended. Raise rock over your head and touch it to the ground – 10

Toe touches – 10

Repeat those exercises with rep count of 8

Move up toward school to do some abs and 10 more merkins and squats.

Total of 240 merkins and squats for the day.
MARY:
ANNOUNCEMENTS:
COT:

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Partner beatdown

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WARMUP: Cherry 🍒 Pickers to commemorate my VQ, burpees, windmills, and a mosey
THE THANG: two stations with a partner.
Station one- First set- Imperial Walkers, Second Set-American Hammers, Third set- Mountain Climbers, Fourth set- Monkey Humpers, and lastly – Side Straddle Hops.

Start at the first set while your partner runs to Station 2 where this is waiting… when they return, you switch.
Station two- First set – 20 Merkins, Second set – 40 squats, third set- 30 Carolina dry docks, fourth set- 10 💎 merkins, fifth set- wide merkins.

Rinse and repeat

MARY:
ANNOUNCEMENTS: D2D 10k
COT:

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VQ

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WARMUP: Cherry Pickers, Burpees, Windmills
THE THANG: Two stations with 30+ yards between. 5 exercises each and 3 rounds. Lots of push-ups, squats, mountain climbers, monkey jumpers, side straddle hips, etc
MARY:
ANNOUNCEMENTS: D2D 10k
COT:

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