Tag: Ruby Slippers

Cadence Burpees were a HIT!

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WARMUP: SSH, Windmills Merkins Squats Imperial Walkers
THE THANG: 4 Corners- Starfish w cadence Burpees, 100 yd Merkins and Jump squats every 10 yds. Finish on 50 yd line w flutters.
MARY: BROGA
ANNOUNCEMENTS: Community Svc events Mens Bethel Dinner / trash pick up and the CSAUP.
COT:

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Chatter, Krakens, Fellowship more chatter and more Krakens

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WARMUP: mosey to playground parking lot – burpees, windmills, imperial and hillbilly walkers, more burpees, squats, holding people’s chair for Moroccan night clubs and air presses while mumblechatter escalated quickly. Pusher enjoyed the view of YHC’s good side at this point of the workout.  Planks ensued along with a few Broga poses, Peter Parker’s and merkins.  From there we moseyed to the bus loop for the main event.

THE THANG: partners took turns alternating running between ab stations and 4 exercise stations. The stations were comprised of 8 burpees or 8 kraken burpees (which Dark Helmet loved), 18 of another exercise and 22 of another – Carolina dry docks, derkins, squats, lunges, merkins and side straddle hops (because YHC did not include them in the warm up) specifically. PAX did all of them and got 1% better.

After 8 rounds were completed between partners, we moseyed around the school, recited the pledge to honor those serving our country and protecting our freedoms. Then moseyed past three more light poles were 3 burpees were done at each one.  Just because.  

MARY: Sasquatch led 2 minutes of Broga which brought us to 0600.
ANNOUNCEMENTS: We’re exclaimed
COT: Prayers were offered.  And we welcomed FNG Sweat Shop.

YHC is grateful for the culture and fellowship we are so fortunate to have in the Fort. Showing up in the gloom each morning for the man next to us truly enables acceleration beyond just the workout.  

Thanks to Poppins for the call to Q.  It’s always an honor to lead.

Gratefully,
Cyclops

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IronPax Pep- The Wheel of Misfortune

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WARMUP: Instructions and pick up Cindy
THE THANG: The Wheel of Misfortune
In a throwback IronPax workout from 2020, we did the Wheel of Misfortune. 43 minutes of AMRAP.
Start with a 400 meter run
Pick up your block, do 10 Thrusters
Rifle carry the block 25 yds. to the 1st of 6 stations. They included: Decline Merkins, Blockees/Man Makers, Squats with the block on your back, Kettle Bell Swings, Chest Press and Cross Arm Block Raises.
In between each station, Rifle carry back to the light pole and do 10 Thrusters.
Each round consisted of 210 reps.
Most completed 2 rounds. Some more, some less.
ANNOUNCEMENTS: Sign-up for IronPax, Ft. Mill Care Center still needs items. Get ready for Tour de Fort for the 10 year.
COT: Prayers for kids/teachers/parents as school starts back. Prayers for @Slapshot as he visits PA and his 102 yr old grandmother.

We ended with a discussion of community and building your brothers. IronPax is a great way to make new brothers by doing something hard together. Get signed up at https://f3greenwood.wordpress.com Workouts start will be Tuesdays and Fridays at NaFo. 5am start times as some of the beatdowns are timed to completion, though designed to be done in 45 minutes.

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“Just the Facts, Ma’am.” pt 2.

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It was a glorious 75 degree gloom today, complete with humidity and dew. The air was saturated from the storms overnight. Along the ride there was a Shield & Splinter sighting – running all the way from Regent Park. Animals.

YHC rolled into the AO in a good mood, made even better by the sighting of Dirty Harry waiting in the parking lot. To top it off, Albatross showed up the day after his FNG post. The man’s got gumption.

Start

Disclaimer was disclaimed, then we walked through the 5 core principles. YHC was excited to deliver the pain this morning.

COP

SSH x 34 IC

Merkins x 7 IC

Six Count Burpess x 5 IC

Jump Lunges x 8 Each Side

Weinke

Quick mosey to adjacent lot.

ASS WEBBS

1 Squat : 4 Squat Pulses up to 10:40. The PAX dropped it like it was hot.

Walk Like an Egyptian

This is a lunge hold Indian run. Take a step in a lunge, hold it, PAX in rear sprints to front. Step forward with other leg, hold while PAX in rear sprints to front. Repeat until you arrive at your destination.

Luckily our destination was only 50 or so yards… but the burn was felt.

BEARPEES

1 6-Count Burpee : 4 Bear Crawl Steps up to 10:40. YHC called the cadence throughout to keep the PAX together.

Mosey to field to complete final iteration.

JACK WEBBS

1 Merkin : 4 OH Claps up to 10:40. The shoulders were on fire for the duration of this iteration.

5 Min of Mary

Protractor into Rosalita’s x 10

Flutters x 10

American Hammers x 10

Gas Pumpers x 10 (at the discretion of Dirty Harry)

NMM

Today’s workout was pleasant – most would disagree – but the mutual suck endured alongside my brothers quickly became fun for YHC. I wanted to cut the movements short multiple times, but we don’t wake up at 0430 to half ass it.

I’ve been struggling to post as of late, and to be honest I am not happy with myself about it. I ran into Esso on Monday at Publix, and the camaraderie gained from posting quickly translates into the world a sense of community and belonging. He promised he’d come to my Q, and much to my delight, he did as he said. This community we have in F3 is not to be taken for granted, even by a kotter like myself. I am better when I post. Not only because of the 1st F. It’s because of the 2nd F that we all enjoy so much, followed by the 3rd F in putting our community and faith above ourselves. We push each other to be better daily. It starts with showing up.

Who is in your world that would benefit from this?

Announcements

Bethel Men’s Shelter tonight – and every first Thursday of the month. Hit up Poppins for info.

Prayers & Praises

Larry & Patty Pettus

DH’s Father in Law – Roger

Splinter’s friend getting herniated disc surgery

Albatross’ weekend trip to Chucktown and him focusing on getting his thoughts straight

Poppins – thanks for bringing me out to lead at The Ranch.

Punch List out.

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Tabatas w/ Cindy

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WARMUP: BandCamp warmed us up well with Broga, so it was SSH in Cadence x 25 and we were ready.
THE THANG: Took the Tabata theme I Q’d earlier in the week @ Bushwood to Varsity. Sorry Bobber. Since we were at Varsity thought what the hell, let’s throw in exercises with Cindy.

1 Tabata Round = 3 different exercises, 2 sets of each exercise backtoback, and then 1 set of each exercise all the way through for a total of 9 sets. 30 secs on and 10secs of rest = 4 1/2 min of exercise w/ 1 1/2 min of rest.
In between Tabata rounds we went to the pull up bars to monkey around. The flow is below:

1st Tabata Round
1st Exercise: CurltoCleantoPress with Cindy
2nd Exercise: Dead Lifts w/ 3 Rows completed at the bottom of the dead lift before coming back up with Cindy
3rd Exercise: Alt. forward lunge with a full rotational twist ( twist to both sides while holding the lunge position ) with Cindy

1st Pull Up Bar Routine – Challenge to the PAX was to complete the routine without coming off the bar.
1 Pull up – 1 Knee to Chest
1 Pull up – 2 Knees to Chest
1 Pull up – 3 Knees to Chest
1 Pull up – 4 Knees to Chest
1 Pull up – 5 Knees to Chest
1 Pull up
Completed 2 Rounds of the above.

2nd Tabata Round
1st Exercise: Kraken Man Makers – Man Maker performed with 3 block merkins.
2nd Exercise: BigBoy Situp into an American Hammer with Cindy ( At the apex of your BigBoy Situp complete an American Hammer, then come back down )
3rd Exercise: Sumo squats w/ 3 pulses at the bottom with Cindy pressed overhead

2nd Pull Up Bar Routine – Challenged Pax to stay on the bar to complete 1 round.
3 close grip chin ups, walk hands out on the bar to shoulder width apart and then perform 3 reg. chin ups, walk hands out on the bar to a wide grip and then perform 3 wide grip chin ups.
Completed 2 rounds of the above

3rd Tabata Round ( only had time enough to complete 1 set of each exercise )
1st Exercise: Perform a Merkin but hold at 6 inches and complete a Peter Parker, then complete the Merkin.
2nd Exercise: KB swings with Cindy
3rd Exercise: Perform a straight leg lift and hold with legs at apex, with Cindy in hand perform a crunch in an effort to reach your toes, then lower and upper halves come back to rest position ( rest position for lower half is 6 inches – don’t let your feet hit the ground )

MARY: N/A
ANNOUNCEMENTS: Bethel Mens’ Shelter 8/4, Final Countdown CSAUP, and probably a few others I forgot
COT: All PAX were asked to give a praise, prayer focused on being grateful to the point that it impacts those around you.

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Tabata Combos

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WARMUP: Moseyed out of the parking lot towards the hill behind the school. As we moseyed down the hill to the pull-up bar area we performed buttkickers, high knees, and karaoke x 2. Once we arrived at the pull-up bar area we performed Windmills x7, Tappy Taps x 10, MNC x 12, and SSH x 21 all in cadence.
THE THANG: Tabata format wo, 30 sec of exercise followed by 10 sec of rest. A round included 3 different exercises. Complete 2 sets of each exercise and then move to the next one. Once 2 sets of the 3rd exercise is completed run through the 3 exercises again but only 1 set of each. Target is 4 1/2 minutes of exercise with 1 1/2 minutes of rest per round.

1st Tabata Rnd:
Mountain Climbers ( 1 rep each leg ) into a Merkin Alt. Single Leg V-Up ( 1 rep each side ) into a Full V-Up
Alt. Side Lunges ( 1 rep each side ) into a Ski Squat Jump ( legs are close together )

In between Tabata rounds we strolled over to the pull-up bars.
1st pull-up bar routine: 5 reps of 1/2 pull ups ( only completing half the rep pulling up ), followed by 5 reps of 1/2 pull ups ( only completing half the rep coming down from apex ), followed by 5 full pull ups. Completed 2 rounds.

2nd Tabata Rnd:
Inch Worm Merkins
Alt. Freddy Ms into a full body crunch ( keep legs at 6 inches, complete Freddy M on each side and when body is fully extended go into a full body crunch bringing knees to chest and trying to touch your toes )
Alt. Backward Lunges into a Jump Squat

2nd Pull up bar routine: Pax that were waiting their turn gave the Pax on the bars 10 counts. PAX on the bars had to hold 3 different positions for a 10 count. 1st hold was chin above bar for a 10 count, 2nd hold was half way down for a 10 count, and 3rd hold was a dead hang. Completed 2 rounds.

3rd Tabata Rnd:
Apollo Onos x 3 into a Single Leg Burpee ( the Apollo’s are on a 3 count so you switch legs for the single leg burpees )
Broad Jump to Burpee followed by 2 SSH moving backwards ( gets you back to starting position from the broad jump )
Ski Abs ( 1 rep each side ) into a Plank Jack

Ran out of time so the fellas missed the final pull up bar round. Moseyed back to COT.

MARY: None needed
ANNOUNCEMENTS: Bethel Men’s Shelter on 8/4, CSAUP- The Final Countdown
COT: Lifted up marriages, health, and safe travels for traveling PAX.

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Who is this DIEGO????

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WARMUP: Broga with Bodywash
THE THANG: Started with a quick 5 “knee touch burpee’s” OYO to get the pulse going a bit. Then a quick mosey behind the building to grab some coupons for “THE DIEGO” which is 8 rounds of the following with a block and then a lap:
Rounds:
1. 25 Squats, 25 Curls, 25 LBC’s, 25 Overhead Press, 25 Merkins. (lap around parking lot)
2. 25 Squats, 25 Curls, 25 LBC’s, 25 Overhead Press, 25 Merkins. (lap around parking lot)
3. 25 Squats, 25 Curls, 25 LBC’s, 25 Overhead Press, 25 Merkins. (lap around parking lot)
4. 25 Squats, 25 Curls, 25 LBC’s, 25 Overhead Press, 25 Merkins. (lap around parking lot)
5. 25 Squats, 25 Curls, 25 LBC’s, 25 Overhead Press, (drop Merkins) (lap around parking lot)
6. 25 Squats, 25 Curls, 25 LBC’s, (drop Overhead Press & Merkins) (lap around parking lot)
7. 25 Squats, 25 Curls, (Drop LBC’s, Overhead Press, & Merkins)
8. 25 Squats (Drop Curls, LBC’s, Overhead Press, & Merkins)
(lap around parking lot)
MARY:
ANNOUNCEMENTS:
COT:

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Show up if you want pullups. Show up if you don’t

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WARMUP:
Polish Mating Dance – in honor of Kielbasa’s return
Scapular merkins
regular Merkins
Squats
Cherry pickers

Today’s message: Whatever you’re dealing with, just hang in there. Cat posters to follow.

THE THANG:

Mosey to pullup bars
Split into 2 groups due to size
1 minute dead hang
1 minute plank
1 minute dead hang
1 minute Al Gore
1 minute dead hang
1 minute people’s chair

Yog to the track
Tabata sprints
20 seconds all out sprint
20 seconds rest
3 out (only tell them about the 3)
3 back
Make it back to where you started
Bear crawl to cover missed distance

Yog to the pullup bars

5-10-15-20-
Pullups
Merkins
Toes 2 bar/knees to elbows
Run down the hill
Burpees
Run back up the hill

MARY:
Flutters
Pecker pointers
Hello Dollys
Dying cockroaches

ANNOUNCEMENTS:
COT:

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The Forts fastest AO

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Tuesday July 12th seabiscuit becomes the Forts newest official AO. Join us in the parking lot of Blues smokehouse @5:15am at the corner of Doby’s bridge rd and the bypass. This is going to be a speed based running AO, geared towards improving overall speed. If you’re not fast, then this is for you. If you are fast, this is also for you. It’s kinda like Disney, there’s something for everyone.

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Broga amd a Beatdown

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WARMUP: Sasquatch started with some Broga to warm us up
THE THANG: We had a choice of two exercises per round.
125 SSH and or Merkins
RUN
100 SQUATS and or Mountain CLIMBERS
RUN
75 BOMB JACKS and or BB SITUPS
RUN
50 Pull ups and or Knees to chest
RINSE AND REPEAT

MARY:
ANNOUNCEMENTS:
COT:

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