Tag: Shady

Badlands returns…. and then exits

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My first day back after vacationing for 2 weeks. hurt my back so may be out for a bit again.

WARMUP: run to coffee shop on Dave Gibson – Plank for 6, left arm high while discussing mission of F3, right arm high while discussing 5 core principles, then 10 merkins IC. continue down to parking lot at school.

THE THANG: 11s with diamonds on one end and imperial squat walkers on other end. every time you pass the sign in the middle, 3 burpees.

didn’t make it all the way through

ANNOUNCEMENTS: welcome FNG Skid Row

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Green fruit with fuzz

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Esso:
Merkins
Dips
Overhead Claps
Derkins
Erkins
Multiple reps

Band Camp:
Pacer Test

Shady:
10 knee ups
20 flutters
30 American hammers
40 second plank

10 Peter Parker’s
10 Parker Peters
10 Side things now called the fire hydrant

– @Barry Manilow was not parterning with @Anchorman or @CakeBoss
– @Portal found an orange sky
– @HarryCarry and @Shady want another 20 meter shot
– @SkateOrDie managed to get to the closest AO to his house, and many mornings that is enough
– @Shield and @Ruby Slippers want permission to give me candid feedback. Granted.
– @Saw Dust charges hard
– @Splinter and @Esso had a competition to see who was a bigger Clemson fan. ( @Slash would have loved it )

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The Shirtless Wonders

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WARMUP: Change Order with stretching and other fun stuff
THE THANG:
Trucker started off with some wind sprints between the light poles in the back parking lot. Merkins completed at the end of each round. Four rounds finished before next hand-off. Fishstix had next. Partner up, One partner bear crawled to the wall and completed 5 muscle ups and back to other partner. The other partner did the following exercises: HR Merkins (Rd1), CCD (Rd2), and Flutters (Rd3).
Hand-off to Mainframe. Partner burpees, each partner alternated doing burpees starting at 1, when the team reached 20, they ran a lap. Four rounds, lots of burpees.
Finished with Change Order broga

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A Mountain of Cards

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WARMUP: A short jog followed by an equally short nur. Some stretching movements.
THE THANG: Deck of cards:
Diamonds: Merkins
Spades: Bent Over Rows
Hearts: Curls
Clubs: Flutter Kicks w/ Press (in cadence)
4 other cards: 300m run/jog
About 12 cards in, a man (Joe) appeared in the gloom inquiring about a workout groom he read about online. He has friends that do F3 up in the Huntersville area. Joe is now known as Walk-On for obvious reasons.
With the extra time:
Suitcase carry 100yds
5 Man Makers
10 Really good squats
Suitcase carry 100yds
Thrusters
MARY: Mixed throughout
ANNOUNCEMENTS: Newsletter
COT: 5th Core Principle and we named Walk-On

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What do you call a Kitchen sink filled with sand?

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WARMUP:
Worked our way around the school drop off lane stopping along the way with the following:
SSH, low slow squats, tempo merkins, toy soldiers, butt kickers, high knees and windmills
THE THANG:
Carried sandbags down to amphitheater where we did the following:

From the bottom each pax had a sandbag or rock.
Man makers with sandbag toss up to the third level
20 squats with coupons
Man makers with toss
20 squats with coupons
Clean and press then toss sandbag up to third level
15 deadlifts
Clean and press with toss
15 deadlifts
MARY:
Airborne hip specials
ANNOUNCEMENTS:
Stuff the bus on Saturday
Convergence on Friday, bring school supplies
Dam to Dam fundraisers start in Sept
COT:

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On the AO hunt

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WARMUP: count off
THE THANG: run through Baxter down by mushroom pool, then all the way down to STL, then to Colosseum, then back to COT…and any extra laps / miles. 4-5 for runners, 2-3 for those rucking folks.
MARY: nada
ANNOUNCEMENTS: stuff that bus
COT: praying for our boy drop!

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Keep Moving at The Fort

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WARMUP: Mosey the WEP loop with 3 merkins at each bench. COP with all the favorites
THE THANG:

Chest: do exercise, run/jump on stage, tag wall and run back to start. Accumulator. 5x merkins, 5x wide arm merkins, 5x shoulder taps 5x CDD

Legs: Lt Dan. #soulcrusher

Cardio: Triple Nickel. Big hill. 5 Mal Tar jai at bottom, 5 burpee at top, 5x. Group temp run.

MARY: LBC, flutter, dying cockroach, grave digger.

COT: theme today was Keep going. In the work out, work, family, life. Great to be back in the gloom today. Trucker’s mumblechatter never disappoints. We welcomes two FNGs. Let’s keep @Ditchwitch and Kulu coming back.
Aye

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We found a snowman and a new site Q

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WARMUP: Put rucks on back. Started moving.
THE THANG: This was an old school fire ant wienke YHC had in storage from Dec 2020 and seemed fitting for a longer distance touring of Tega Cay.

We set off towards Walmart and at the bottom of Hubert Graham (maybe 16-17 min pace), we stopped for a series of exercises we’d repeat 3 other times with increases in rep count of 5 (started with 5 reps).

Exercises were: man makers, lunge walks (both legs is 1), curls, swings, up rows.

On our way up the hill, we crossed paths with a running snowman who was moving and in training for GrowRun NO. Next stop was Walmart parking lot by brewery for 10 reps, same exercises. Discussions with DR Pax Rousey uncovered his past experiences with GrowRuck Myrtle that Mainframe and Divac tried to not relive in their minds. Wegmans and PL May have come up.

Once finished with our counts of 10, we went in the back of Walmart and made a quick decision not to see if we could make it over to Colosseum…that would have been tight getting back to COT.

At the bottom of HG once again, we started or rep counts of 15 and found our frosty snowman yet again, this time with a ruck on his back…running no less. He joined us for our final 15 before heading back to COT.

Before getting to COT, we had just enough time for a quick mosey shuffle around the small parking lot with rucks on.
MARY: nada
ANNOUNCEMENTS: completed
COT: also check

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Know your place

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WARMUP: rucked over to old Kingsley
THE THANG: continued rucking around old Kingsley loop and back to bigger parking lot on far west side. We then did a small set of exercises: 10 squats, 10 curls, 10 overhead presses.

Next up was a goal of a 15 min, 1 mile time hack. Instructions were: single file line, we’d rotate the man in front to the back every .2 miles, we had to stay together within a 1-2 arm reach, only the man in front and back could talk in terms of instructions on spacing, speed, etc.

We did pretty well keeping together until the end when our spacing separated a bit to much so while we did make the time back, we didn’t complete it all together.

Quick AAR (after action report) in the parking lot on what went well / didn’t go well. Comments were: difficult to stay silent when not in the front / back, the need to ask for help when trying to keep up, need for more talking from the back.

Another set of the 3 exercises noted above. Then back to COT going the short way as we were running low on time.
MARY: not today
ANNOUNCEMENTS: check
COT: check

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Being Present

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It was an honor to spend this morning with so many leaders in our community. 16 was the count for 4.65 miles. The route was as follows: R on 160 towards downtown, L on Main, Cross over Clebourne to Springs, R on Summersby where Springs ends, R on Unity, R on Tom Hall, Cross over Main to Clebourne, R on 160, L into parking lot.

Today’s COT was a reminder of the value in posting each morning. We have the opportunity to live life with High Impact Men that make us better. We discussed fatherhood, health challenges, stress, and being the leaders our community needs. Keep a lookout for upcoming challenges from The Fort’s SLT. We are needed now more than ever.

Thanks for the opportunity to lead, Anchorman. And thanks to the PAX for helping me start my day off on the right foot!

Aye!
Italian Job

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