Tag: Rebound

Simple, but not easy

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14 at the Sink this morning survived a surprisingly difficult beatdown. Conditions were not terrible for February (40s with a breeze). Here’s what we did.

Warm Up
– 10 Low Slow Squats (IC)
– 10 Merkins (IC)
– 10 Mountain Climbers (IC)
Mosey to Gold Hill Rd.
– 5 Manmakers
– 10 Overhead Press
– 15 Curls
– 15 Squats
Mosey to Hubert Graham
– 5 Manmakers
– 10 Overhead Press
– 15 Curls
– 15 Squats
Mosey to Waterloo
– 5 Manmakers
– 10 Overhead Press
– 15 Curls
– 15 Squats
Mosey to Revere Cove
– 5 Manmakers
– 10 Overhead Press
– 10 Curls
– 15 Squats
Mosey to the Traffic Circle
– 5 Manmakers
– 10 Overhead Press
– 10 Curls
– 15 Squats
Mosey to Waterloo
– 5 Manmakers
– 10 Overhead Press
– 10 Curls
– 15 Squats
Shuffle back to COT
2.1 miles, 30 Manmakers, 10 Overhead Press, 75 Curls, 90 Squats

NMM
This workout was simple, but not easy. I’m not sure what made it difficult – it was only four exercises done six times over a couple miles, but I think I’m going to feel it later. The beauty of its design was you had the opportunity to converse with the guy next to you between sets and see what is going on in his world. I heard laughs, grunts, celebrations, and struggles. Men shared their hearts but still put in the work. That’s what this is all about – asking the guy next to you how he’s doing. Listening to what he says and note what he doesn’t say. Men suck at asking for help. The signs are there if we know where to look. My encouragement for you is to reach up when you need help. But also, reach down when you have help to give. F3 has the opportunity to literally save lives if we will pour into Fellowship and Faith as much as we do Fitness. Strengthen yourself mentally and spiritually as much as you do physically. Do that and we will change the world: one household at a time.

Aye!
IJ

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Prarie Doggin at Training Ground

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WARMUP: None
THE THANG: Three mile loop: 160 to Spratt, right at the gas station, right onto Harris St, down the hill to Harris St Park, right onto the trail that gets to WEP through the woods, to the WEP amphitheater, follow path around WEP, right onto 160, left onto Clebourne St, follow it to Main St, right onto Main St, back to COT.

Stops every 10 minutes for 10 reps of each:
Ruck swings
Ruck upright rows
Ruck squats
Ruck curls
Ruck overhead presses
Those without rucks who carried sandbags did 10 bag tosses and 10 plank bag pull throughs

MARY: none
ANNOUNCEMENTS: read the newsletter and get involved
COT: P&P lifted up
Thanks for the opportunity to lead
NASA

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Card game

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WARMUP: windmills and produce pickers
THE THANG: 2 rounds of 4 exercises by suit. 2-14 reps depending on the card you draw.
MARY: none
ANNOUNCEMENTS: D2D relay, wine tasting dinner
COT: Wives and Children

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The Safe Sink

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WARMUP: A little of this, a little of that…

THE THANG:
We took our rucks and sandbags and traveled to the top of gentle slope of the entrance to the school in the hopes of finding a less icy spot. We were disappointed. It was slick most everywhere. Kind of like the top of <@USBP08L1G>‘s (not present) head.

After letting men know that it was ok to feel their feelings, no matter how big they were (TWSS), we all cuddled for a few minutes and affirmed one another’s masculinity. We decided we were both good enough AND smart enough, and we think that people like us.

Then it was basically taking turns releasing our trauma and making space for each other. We even all took turns going to the crying room that Farmers had installed. It was very affirming.

From there we did 3 very thoughtful and mindful rounds of 7s with our rucks on and with our sandbags.

It was a round of manmakers and squats, one of curls and bag ups, and one of merkins and flutters with a press.

Peta reached a whole new level and had a real breakthrough in accessing his inner child.

MARY: We decided it best to just have men present for this session.

ANNOUNCEMENTS: The newsletter contains the latest, please avail yourself of this wonderful resource.

COT: The 5th Core Principle

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Pretty warm for 17

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WARMUP: pledge
THE THANG: mosey over to Academy and Monroe white
Hill pendulum from parking lot to parking lot on Monroe white – 10 jump squats/squats at the top of one hill, 2 kraken burpees at MW and academy , 10 lunge jumps/lunges at 160. Rinse and repeat.
MARY:
ANNOUNCEMENTS: D2DB
COT:

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To Nur or Not to Nur

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WARMUP:
In cadence
– Moroccan nightclubs
– Cherry pickers
– Windmill
– Hillbilly walkers
THE THANG:
Catch me if you can:
– one partner carries both bells up the hill entrance, while the other does 5 merkins, then switch once they meet up. At the top switch to 5 squats on the way back down the hill, meet by the light pole for a card game.

Cards:
Run to other side, pick up a card. Nur back to start and complete the below exercises.

Numbers 1-10, do the number of reps per card:
Hearts – Goblet Squats
Clubs – 2-hand upright rows
Diamonds – Overhead press
Spades – KB swings
 
A – 5 Man-Makers
K – 10 Lunge squats
Q – 15 Flutter w/press
J – 20 KB pull-throughs
 
Joker – 5 Kraken Man-Makers. Do these yourself or hand to anyone of your choice
MARY:
ANNOUNCEMENTS:
COT:

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Carry the heavy stuff, makes carrying the small stuff easier | Kitchen Sink

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Buy-In: 10 Man-Makers, 20 weighted squats, 30 SSH + Mosey around parking lot

Lunge Walk the back of the school, ~200 yds:
– 20 merkins in cadence
– Lunge walk 20 paces with sandbag racked on back
– 10 low slow merkins IC
– Lunge walk 10 paces with sandbag above head
– 15 wide grip merkins IC
– Toy soldiers with sandbag front racked
– 10 diamond merkins IC
– 20 lunges w/bag back racked, 10 lunges with bag above head, 20 toy soldiers with bag front racked
– 15 CDD IC
– and so on, and so on

Pass every bag down the line while sitting shoulder to shoulder…pass them back

DORA #1: 100 merkins, 100 squats > Partner farmer carries both sandbags 80 yds.

DORA #2: 50 weighted dips, 50 shoulder presses with sandbag > Partner shuffles 80 yds with one sandbag back racked

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Choose Hard

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WARMUP: Run to bandshell at WEP
THE THANG: We did laps around WEP with an accumulator thrown in for fun. When returning to the bandshell after each lap pax did the following starting with the first exercise and then adding the 2nd to it, then the 3rd, then adding the 1st exercise on top of the original 3 following the 4th lap

Burpees x10
Should taps x20
Squat x30

We got in 5 laps before returning home. All the effort in continuous fashion kept the pax warm and kept the cranky mumblechatter flowing.

MARY: done inside the Thang

ANNOUNCEMENTS: D2D items and more
COT: yes!

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No rain, no pain

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WARMUP: Some of the usual windmill, IWs, etc
THE THANG:
The rain was light but steady throughout and it didn’t scare off any of the pax. 36 degrees and wet — I’m grateful anyone showed up but I was especially grateful to see my co-Q Trucker. We used the morning as a faceoff between Trucker repping Penn St and DD repping Notre Dame in advance of the CFP game the following Thur.

Trucker led off with a history lesson of the rivalry that started in 1913. His upper body sequence included the list below with 19 reps on the first round and 13 reps in the second round.

Chest press
Skull crushers
Lat swings
Shoulder press
Front shoulder raises
Upright rows
Bent over rows
Curls
LBC
Mosey to funeral home and back

DD took over halfway through for a lower body sequence that included 4 quarters (4 rounds) of the following:

Cleans R/L
Goblet squat
Racked lunge R/L
Goblet calf raise
Swings
Core exercise
Mosey to front of church and back

It was a great .morning (once it was over) and a great warm up for the Irish victory 4 days later!

MARY: nah
ANNOUNCEMENTS: wine event, D2D, etc
COT: yes!

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