Tag: Rebound

Whetstone – The Vertical Relationship between Men

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15 Pax chose to make a downpainment on the day and learn more about Whetstone this morning at Colosseum. Rebound is leading the charge to educate the Pax on Whetstone and Shieldlock and incorporating Qs to discuss these topics. YHC was excited for the opportunity to Q and added a Blade in Maximus for additional pain and discussion.

THE THANG:

Mosey to parking lot
COP:
IWs x 10
SSH x 30
Strawberry pickers x 10
Mtn Climbers x 15
CDD x 10
Identification of those Pax currently in a Whetstone

Mosey to back lot with track

Modified Dirty McDeuce
12 burpees
12 Big Boys
12 Squats
12 Merkins
Then a lap
Round 1 = OYO, Round 2 = in cadence, Round 3 = with a partner

Mention of hypocrisy “we are all hypocrites” and goal of “audio matching the video” through accountability and Whetstone.

Hand off to Maximus

A comment about Grace (brief comment) and mosey to the playground

15 Pull-Ups while partner does Jump Squats – Flapjack then repeat

Mosey to the wall for 10 Mike Tysons on wall then 5 Muscle Ups
Repeat
15 Hand Release Merkins
5 Hand Release Merkins

Mosey back to the parking lot
Partner 1 NUR then Partner 2 American Hammers
Flapjack

Flutter Kicks with feet 12” apart
Jail break to COT
6” foot hold

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The 3in Screw!!

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WARMUP: mosey to 5 light poles and do exercise
Mosey back to kettlebells

THE THANG:
6 exercise moves
*swings
*kb Merkins
*shoulder press
*American hammers
*curls
*squats
Perform 20 reps of each and move to right
Once complete run up hill to Munn Rd and back
Rinse and Repeat except round 2 = 24reps and round 3 =26 reps
MARY: at cot got 3 rounds of Mary in and completed at 0600 sharp

ANNOUNCEMENTS:
Read your newsletter
COT:
Lots of prayers praises and good vibes by all

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Indian Jog

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WARMUP: 10 Each- SSH, Moroccan Night Clubs, cherry pickers, 10 Merkins OYO, 5 Burpee’s OYO
THE THANG:
Indian run to 160 with 2 pain stations:
Pain station #1
2 rounds of 4 corners 10-squats, 20-lunges, 30-Monkey Humpers, 40- Bomb jacks
Pain station#2
11’s- Diamond Merkins, HR Merkins
Indian Jog back to COT
MARY: 2-Minutes
ANNOUNCEMENTS: Q-Source, Kenya awareness convergence, Care Center Volunteers
COT: Yes

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Black Diamond Month at The Ranch – Week 3

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WARMUP:
– SSH x50
– Burpees x5
– Imperial Walkers x10
– Merkins x10
– Moroccan Nightclubs x15
– Mosey from the parking lot around the front of the Middle School and then to the parking lot by the football field.

THE THANG:
Ladder workout starting at the entrance to the parking lot:
– 6 Burpees
– Run around the side of the playground and then into the playground to complete 1 pullup.
– Run back to the start for 5 burpees
– Run back to the pullup bars for 2 pullups
-Continue the series until finishing with 6 pullups at the pullup bars

Mosey back to the main parking lot and eventually to the back of YHC’s truck to access the hell pavers.

Escalating rectangles:
3 rounds with an exercise for each corner of the rectangle. All exercises are 20 count.

Exercises:
– Curls
– OH Press
– Bentover Rows
– LBC with arms extended with the block overhead

Rectangle (small)
– Start of the far corner of the parking lot closest to the street and picnic tables
– Station 2 is right after first large island of grass separating the sections of the parking lot.
– Station 3 is after crossing the width of the parking lot to the small road
– Station 4 is the last corner of the rectangle down the small road

Rectangle 2 (medium)
– Station 1 is the same start point.
– Station 2 is at end of the full length of the parking lot
– Station 3 is just passed the end of the lot we park in on the small road
– Station 4 is the same last point as the first round

Rectangle 3 (large)
– Station 1 is the same start point
– Station 2 is the same as rectangle 2
– Station 3 is next to road barriers by the kindergarten playground.
– Station 4 is by the main entrance to the elementary school
– Finish at the start

MARY:
Only one minute remaining:
– American Hammer x 15
– Big Boy Situps x10

Thank you Poppins for the opportunity!!

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Halting Ring of Fire

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17 pax posted at Ring of Fire.

Started with a run. Did some Toy Soldiers and carioca.

Warm up with: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches.

Ran around to the back of NaFo.

Did bench work: step ups (10 each leg), incline merkins (12 I/C), dips (12 I/C), butt touch squats (12), decline merkins (10 I/C), calf raises (18).

Proceeded to run some more, and stopped at the band practice lot. Did “Munitions factory”:
Pax do low plank for 1 min (this is home), then bear crawl about 100 yards (this is your commute), then do work at your factory making BOMBS (pax do 25 each of: burpees, OH claps, merkins, big boy sit ups, squats), then commute back home doing a nur, then plank for the six.

Then we ran to the pull up bars.

Did 6 pull ups and 6 toes-to-bar
.
Next run back to shovel flag for some mary…we did the Sally (Moby’s Flower) routine where leg raises for “bring sally up” and 6 inch leg hold on “bring sally down”.

Fini, COT.
HALT = Hurt, Angry, Lonely, Tired. These can be triggers for our Jester. Be aware so that you might be able to break the cycle.

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Black Diamonds… No Burpees

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Warmup:

15 rounds
30 seconds work 10 seconds rest
15 Merkins and 15 LbcS

Quick Michael Phelps Cool down and then moseyed around the elementary school circle to the base of the hill.
Did a EMOM where every minute on the minute we’d run up the hill and then after another minute would run back down the hill. Repeated until all Pax finished these exercises:
25 HR Merkins
100 Squats
150 2- Ct Flutters
50 Diamond Merkins

Run to Elementary School got to the far end and did the following:

30 Seconds work 10 Seconds rest
SSH
High Knees/Jump Rope
Imperial Walkers
Catalina Wine Mixers

X2 Rounds

Run back to COT

Did a Jack Webb of Big Boy Situps with Freddy Mercury’s

This took us straight to 6.

Big question today for the Pax to mull over is “what’s your black diamond?” What’s you big challenge and how do you overcome it?

Thanks to Poppins for the lead!

Take care everyone!

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repetition is key repetition is key

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WARMUP: light mosey, SSH, Imperial walker, LSSquat, Hillbilly walker
THE THANG: Starting at the yellow Bollards in front of the elementary, a ladder and run.
30 squats
20 mekin
40 Flutter (DC)
40 calf raises
Start with the squats, full Elem loop lap. next round squats and merkins.
Have everyone wall sit or BTTW until all PAX are in. leg stretching for a few minutes
10 burpees OYO

go up the ladder!
MARY: Glute stretching
ANNOUNCEMENTS:
COT:

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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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It’s Good to Be Back

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COP
SSH x 20
Low Slow Squat x 10
Moroccan Night Club x 20

Disclaimer, move to start point.

WEINKE
Use parking rows as pain stations
11 Reps Each Stop

Method of Travel
Rounds 1 & 2: Lunge walk to each row
Round 3: Bear Crawl KB Drag

Stop 1
Halos
Kid Launch

Stop 2
One Legged RDL both sides

Stop 3
Tricep Extensions
Curls

Stop 4
Goblet Squats
Cossack Squats

Stop 5
KB Swings
OH Press

Stop 6
Burpee Snatch

Stop 7
Bent over rows

We completed 2 rounds and headed back to start for some Mary

Mary
WWI Situps
American Hammers
V-Ups
LBCs
Merkins (who knew this was Mary??)

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Black Diamond: Where are you screwing up?

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Black Diamond Month

WARMUP:
101 SSH (went till someone quit)
20 burpees in cadence
20 Imperial Squat Walkers

Planked up to list some of the ways I’m currently failing. This would be a recurring theme for each PAX to share how they’re screwing up. My two are currently a lack of kindness in dealing with my sons, and relying on being good in the moment so I forego preparation. I haven’t fully prepared for something in quite a while.

We then ran a pretty fast mile, and finished with 20 Cossack Squats in cadence

THE THANG:
Grouped up facing a long string of 22 parking spaces. We bear crawled the length of the lot stopping for either merkins or squats (individual’s choice) at each space. The rep count added 1 each time. This was tough, so we crawl bear back to the start, only for me to call some yoga and then we simply mosey away. Sometimes the fear of having to do it all over again is worse than what actually happens next.

Went to the playground for partner Dick Webbs (1:4; pull-up:merkin). Only got one round for each partner while the other took a lap. I told the PAX to keep track of their numbers, because numbers matter! But what did we do with the rep counts? Nothing. Because the only numbers that should matter to you are the ones that you care about and that you find add an advantage to your life. Don’t believe what someone else tells you SHOULD matter.

On the way back to COT, we hit the picnic bench collection (where the elementary kids had left enough gear and water bottles some PAX questioned whether the rapture had happened and we just didn’t know it) for Bulgarian Split Squats

At 0600, PAX were reminded that every F3 workout should focus on 3S2T (Speed, Strength, Stamina, and Mental+Physical Toughness). You can’t work on your stamina until you’re already tired. So after 0600, we did some more fast SSH in cadence. (For the record, we still ended COT around 0607. We gotta get kids to school and ourselves to work.)

ANNOUNCEMENTS: Bethel Men’s Shelter tonight! Next date is 6/1

COT: Moment of candor, I struggle with how to make the workout harder, because I try to make it challenging every time I Q. I even read back over this backblast and considered repeating the whole workout: https://f3thefort.com/2019/02/21/black-diamond-3-at-the-ranch-get-some/ But no amount of working out hard will makeup for ignoring your wife when she needs you, constantly prioritizing work over your kids, or BSing your way though something you could have crushed with focused preparation. So, that was where the black diamond took us this morning.

An honor to lead the group that showed this morning. Thanks Poppins for asking me to lead. Keep up the great Site-Q work!

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