Tag: Shady

The Hive Shovel Flag Hand-Off

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WARMUP: Happy Hour warmed us up for the impending bear down
THE THANG:
Round 1: 10-min AMRAP
10 x KBS
10 x KB squats
10 x KB deadlifts
10 x KB clean and jerk

Round 2: 25-min of suffering

PAX circle up at bottom of the hill.
Non-stop KB swings, accumulate as many as possible – every time you stop swinging you complete:
5x burpees
10x merkins
15x squats
Resume swinging

Meanwhile…pax take turns carrying heavy objects up the hill to the speed bump. Options included:
100lb sandy nut sack
60lb sandy hog (sand bag)

Everyone worked hard, everyone complained, everyone got better

MARY:
LBCs
American Hammers

ANNOUNCEMENTS: yes there were several

COT: Had to be there

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Shoulders and Shuffling

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WARMUP: Disclaimer and light jog to the space between Walgreens and Jersey Mikes for COP
THE THANG:
COP (all in cadence): SSH x 25, Squat x 25, Mountain climber x 25, Freddie Merc x 20, LBC x 25, Windmill x 10, Diamond merkin x 15, back and shoulder stretch LH/RH, Jump squats x 20
Make a loose formation and mosey to the HT lot near the brick landscaping wall on the left side of the lot. The Pax stopped 4 times and did 5 burpees at each stop on the way to the wall.

At the wall, we did 11’s. Decline merkins and dips OYO (crowd pleaser).

Mosey about 20 yards from the wall and plank it up facing the wall. Hold plank/6″/elbow plank while the Pax, one by one, ran to the wall, did 3 box jumps or step-ups, and ran back.

Mosey to a section of striped lot across two rows and side shuffle along the striped rows in a zipper fashion for 6-7 rows. At the end of each row, do a burpee. Al Gore for the 6. Rinse and repeat back to the start, substituting bomb jacks.

Mosey to the small grassy area next to the landscaping wall for a traditional Jack Webb (1:4, merkins and overhead claps to 10)

Mosey to COT for Mary.

MARY: Box cutter x 20, American hammer x 20, Hello Dolly x 20, Superman hold x 2

ANNOUNCEMENTS: Murph Workout on Memorial Day after regular F3 workouts, Hog and Coyote, Tortoise and Hair CSAUP’s coming up. Read your newsletter!

COT: Prayers for ST’s friend Becky and JWOW’s neighbor with cancer. Also, Half Shell’s father-in-law (grand-father-in-law?)

Whew – summer’s coming. There’s much more sweat today than in the past few weeks. We hit the shoulders hard today with the 11’s and Jack Webb’s. I think those will be felt tonight. Great to see <@U07TVBVVC3X> today and looking forward to his V-Q next week at GC. Everyone put out a great effort today, and it’s always a pleasure to lead the Pax at <#C02PFBMMZL6> – one of my favorite AO’s of The Fort! Thanks again for the Q-spot <@U01CGBKBQ64>

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The Greyhounds could not be slowed with extra reps

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23 at <#C02PN3FTFJP> this morning. The plan, 1/2 mile loops with 4 pain stations.

Pain Station 1 – 5 burpee bomb jacks, each lap first 15 pax added 2 reps (leaders did 15 reps on their final lap)

Pain Station 2 – 5 plank jacks on elbows and 5 Freddies (2 sets)

Pain Station 3 – Parking lot merkins, +1 merkin at each parking slot line, bear crawl to next line( 15 total)

Pant Station 4 – Squats and lunges (10 reps each)

Back to station 1

Total mileage was around 3.5.

Great work everyone!

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2025 PGA Championship – Quail Hollow

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WARMUP: Pledge of Allegiance
THE THANG:
Inspired by the 2025 PGA Championship at Quail Hollow this will be a loop with 18 stops. The distance between the stops are based on the length of the holes (slightly modified down to get us 3 miles instead of the actual length of 4.3). The stops were marked with cones.
•Red = Par 4 = 4 Burpees
•Yellow = Par 3 = 20 Big Boys
•Green = Par 5 = 20 American Hammers
•Green Mile = Written on cardboard signs

We stuck together for the first 8 holes (1.25 miles) and then I turned the fast guys loose to run the remainder of the course (1.75 miles).

I didn’t hear it all, but I did hear some great mumble chatter:
– “Where’s the cart girl?” – Cyclopes
– “What’s the distance from the senior tees?” – Barry Manilow
– “There’s no such thing as a par 6, right?” – Dark Helmet

Thank you Nasa for the call.

COT:
Thank you Slapshot for your dedication and efforts as the 1st F Q!

Congratulations Bonsai and Time Machine on taking on the 1st F Q roles and to Cyclopes on assuming the LDP role. Really looking forward to seeing what you bring!

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Do You Suffer in Silence?

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WARMUP:
– Moroccan Night clubs
– Low slow squats
– Imperial blocker

Gear up and head to amphitheater. Partner workout. All gear needs to get to the top of the amphitheater. Only one partner can carry at a time. Non-carrying partner must be completing exercises while partner is carrying. Once partner 1 gets to the top, he calls for his partner to bring something up the hill while he begins the exercises at the top. Once the second partner gets to the top, he begins to complete exercises while partner 1 heads back down to start empty handed. Then partner 1 calls for partner 2 to move, and he begins to exercise until he gets to remaining gear. Repeat.
Bottom exercises: goblet squat w/bell or block, calf raises w/gear
Top exercises: 2-hand upright row w/gear, calf raises w/gear
THE THANG:
Gear up and head to the parking lot in the back of the school for 4 corners. Drop gear in the center, but keep ruck on for all exercises. Every time you get to the center, complete 10 squats.

Take your bell-only to corner 1 and complete 10 U-Hauls, back to center, corner 2 bring bell and block and complete 10 alternating single-arm curls, back to center, corner 3 bring block-only and complete 10 lunge squats with block overhead, back to center, corner 4 bring bag-only and complete 5 man makers.

Repeat until it’s time to return to C.O.T.
MARY: Load blocks into truck
ANNOUNCEMENTS:
COT:

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Block Party Beatdown

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WARMUP: SSH, windmill, cherry pickers, navy seal burpees (10 count movement)
THE THANG:
Mosey to Walter Elisha
Run to each park bunch and do 5 Navy Seal Burpees. Wait for the 6 to finish then run to next bench together.

Once we reached the grassy hill, we ascended the hill with various MOTs:
Run
Nur
Bear Crawl
Crawl Bear
Burpee broad jump
At top of hill, accumulate as many squats as you can until the 6 reaches top of hill. Careful descent down the hill.

Continue our mosey down the path to remaining park benches.

Mosey back to Massey hill – lunge to top parking lot where we did merkins, calf raises, and proved to ourselves we got better at navy seal burpees.

MARY: yes and we shared the areas of our lives we need help in
ANNOUNCEMENTS: yes
COT: had to be there

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Guess who’s back…back again

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WARMUP: pledge to the flag and disclaimer
THE THANG: on the corner of downtown, instructions were given for the .5 mile loop.
– merkins with a shoulder tap at the top (15) in corner one where we were at
– At the 4 corners bottom of the hill we did CDD (20)
– Ran up the hill at 75% sprint and flutters in the “smooth” parking lot at the top (25 double count)
– Ran to print shop for 5 pull ups
– Ran back to start…6 loops minimum was the goal.
MARY: just a bit
ANNOUNCEMENTS: newsletter with tortoise and the hare
COT: did it!

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The CLAP – Inspired by Metro

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For the month of May, Farmer’s Only has deemed the Kitchen Sink as a next-level kick in the junk. I had the honor of warming everyone up to the idea of what will occur this month. We do a lot of pushing exercises, running, some occasional KB work and your typical stretches. Opportunities exist to stretch yourself and try something you’re not used to and therefore, not strong in. The first F in F3 is Fitness for a reason. Today we focused on functional fitness.
I’ve had the opportunity to head up to CLT Metro a few times lately and work out at Shore Card. It is an absolute suck-fest and it’s glorious. Yes it’s hard but that doesn’t mean we should avoid it. Arguably, we should lean into it. And that is exactly what May is all about, starting today with YHC on Q at The Kitchen Sink.
No warmup, no friendly conversation, no excuses. Just legit work.
Everyone knew what they were in for.
The gear for the morning will be a Ruck (or vest/plate carrier), Sandbag, Kettle Bell (KB) and a Cinder Block. Every man was to have each of these. When I reference “gear”, know that it includes these 4pcs.

WARMUP: We didn’t have one but thankfully a few PAX got the message and showed up early to stretch…or just stand around.
THE THANG: Grab ALL your gear and head out of the school and down Hubert Graham Parkway to the 2nd light pole. This was, what I believe, the eye-opener for many of the PAX. Carrying all this gear for this distance is very abnormal which made it great. It looked good on paper and looked great in person.
With your ruck staying on, carry 1 piece of additional gear to the top of the hill, making your own personal discard pile. Then shuffle back down to your remaining gear and repeat until all gear is on the pile at the top of the hill.

From here, hoist all your gear and meet at the entrance to the school.

With Ruck on, KB swings.
With Ruck on, KB overhead in one hand, farmers carry the cinder block with the other hand to the intersection with the baseball diamond. Another suck-fest.
Ground all gear (ruck, KB, cindy) and shuffle like a gazelle back to your sandbag.
A gear Q of mine wouldn’t be complete without this. Sandbag toss back to your gear pile.

Now, a gear cycle:
Sandbag with Ruck on: 10 Sandbag Thrusters
KB without the Ruck (Slick): 15 Simbas (think, big boy sit up with the KB hoisted overhead)
Cindy with Ruck on: 20 Curls

Grab all gear and move to the flagpoles. It was here where I was reminded we had only 5mins left. So be it….
Cindy with Ruck on: 10 Merkins with left hand up on the block then 10 Merkins with right hand up on the block.
Then, 5 Mike Tysons with Ruck on.
Move all gear back to COT.

MARY: Some dedicated exercises but the core was mostly utilized during all the asymmetrical work.
ANNOUNCEMENTS: Yes
COT: 5th CORE Principle

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Hills and Thrills

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WARMUP: Jog a lap with some butt kickers. SSH, MC, merkins, Willie mays Hayes, Moroccan night clubs.
THE THANG: mosey to the pull-up bars. 3 pull-ups each. Everyone else doing squats while waiting.
2 rounds of 10 incline merkins/derkins, 10 step ups each side, 20 dips.
Hill work with big boys and flutters.
Loop back to the main lot for Standard Dora – 100 merkins, 200 squats, 300 LBC’s.
More hill work with bear crawls, lunge walk, and burpees.

MARY: 7 minutes or Mary to finish.
ANNOUNCEMENTS: read your newsletter.
COT: welcomed FNG Teen Spirit.

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Big 5-0

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Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with sandbag, ruck a lap, then run a lap slick. Next we partnered up and did some heavy movements. Then I guess we did the stupid shit according to Sofrito. But it was some team based moving of sandbags used at a couple ruck events. It was definitely new to some guys but based on the complaints it was fun. I probably missed a few guys in the tags but i sincerely appreciate everyone who came out to wish me a happy birthday today. Im truly blessed to be apart of this group.

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