Tag: Shady

Whetstone WOD

Leave a comment

Disclaimer: By participating in an F3 workout, you assume the risks inherent in doing so. I am not a professional. F3 makes no representations of any kind regarding your safety. Asked to share about whetstone and my experiences, here we go…

1. DORA: Rebel
– challenged me in areas I struggle: alcohol, devoting time to my M, getting my family to Church consistently
– Asks for progress updates every time we meet
– Sets the example for how to be a better man

Reporting Progress
+ 200 merkins
+ 200 big boys
+ 200 squats
+ 200 LBC’s
– Bear crawl/power-skips

2. Partner run: Pusher AKA Big Question Eddie
– pushes me to think bigger; act better
– Always comes back when I ghost, some may be shocked to learn that F3 didn’t immediately stick with me!!
– Sets the example for how to be a better man

Big Questions
+ Run to 160 and back, ask big questions of each other: who’s your whetstone? Who could be your stone/blade? What do you need in a whetstone relationship?

3. Partner transport: Long Duck
– full of stories and antidotes to frame your mind for the positive, I.e. attitude card
– Carried me in some of my struggles with alcohol and anger
– Pours himself into others to help them and himself
– Sets the example for how to be a better man

Carrying your man
+ partner carry, 2 laps
+ wheelbarrow, 1 lap
– repeat

4. Closing: Key takeaways
– find what you need in a stone, plus seek to share wisdom with a blade (it makes you a better man)
– Be open with them, get vulnerable
– You can have more than one stone, learn lessons from all relationships
– Find someone that sets the example for how to be a better man

TClap |
0

Clemson in the parking lot?

Leave a comment

WARMUP: Bandcamp took the warmup as YHC wrote in chalk in parking spaces. Shieldlocks do this for each other.
THE THANG: 5 min buy in. Carry a weight (ruck, kb, ruck plate) from the parking lot and up the hill over your head. Get to the top, 10 burpees, back down the hill with your toy over your head.

One we returned to parking lot, parking spaces were marked with 2 exercises and had weight in each space at varying sizes. Instructions were, do one exercise in the space and run to the top of the hill where you’d do another exercise written down starting at the top. Finish that 1 exercise and go back to the bottom spaces and grab a new space and perform exercise, then back up the hill for the 2nd exercise on the paper…and down and up, down and up.

Exercises in the spaces:
– 45 lbs (or 50+): 1. 30 shrugs 2. 100 calf raises
– 40 lb sandbag: 1. 20 man makers 2. 25 shoulder presses
– 35 lb: 1. 40 swings 2. 30 curls
– 30 lb: 1. 40 squats 2. 30 lunges
– 25 lb: 1. 25 tri extension 2. 30 rows
– 30 lb ruck: 1. 25 merkins 2. 30 chest press

Top of hill:
1. 10 burpees
2. 15 diamonds
3. 20 hand release
4. 25 wide arm
5. 30 merkins
6. 35 Rangers
7. 40 CDD
8. 45 plank jacks (this is as far as we got)

Some of us, BC, wore a weight vest because that’s what we do.

MARY: 1 min of American hammers
ANNOUNCEMENTS: cannoli
COT: luka and Vuvu, specter’s recent move

TClap |
0

Good coffee is the key to any good morning

Leave a comment

Lots of fit guys forgot to read the Q schedule, lesson learned.

warm up by the bank, lil’ bit of this, lil’ bit of that

other side of the bank for a 5-10-15-20-25 accumulator from one side of the small lot to the other. Mode of transport, bear crawl, exercises included SSH, merkins, jump squats, shoulder taps, BB sits

to the new lot by the new natural food store, highly recommend, nice size lot. accumulator up and down 10, 10-20, 10-20-30, 10-20-30, 10-20, 10. Exercises included BB sits, Travoltas, Monkey Humpers, mode of transportation on paper was Toy Soldier, until Punchlist went to the crawl bear, many others followed suite (a spectacular example of modify as needed when there is an old slow guy on Q)

to the side of Subway for a wall sit and a couple pop out burpees

to Hobo’s-ish for a few Mahktar N’Diayes and Kneetar N’diayes

the we went to the ABC store and did some sprints

to Loom-ish for step-up and dips

Back to COT, Mary included the dying cockroach

My thanks to Kermit for the opportunity

Looks like we made it,

Barry Manilow

TClap |
0

Check out off the tracks brewing in rock hill. Also, I have to take a Clemson. Lastly, Stroud or Young?

Leave a comment

WARMUP: one side straddle hop
THE THANG: one dude runs down a hill and does 3 man makers with kettle bell whilst rest of pax does merkins and other exercises with random counts. Oh, we also made weird grunting noises at the bottom part of squats for no apparent reason.
MARY: there’s just something about her. Maybe she used to be Mark?
ANNOUNCEMENTS: can’t remember, but Will does do pints for padres once per month at the print shop! Ask him for details.
COT: Our country is divided, prayers for inclusiveness for all of Gods children. Practice grace. Love your wives and children deeply and unconditionally. Have a great day!

TClap |
0

Deck Of Life

Leave a comment

WARMUP: SSH, Cherry Pickers, Imperial Walkers, Side shuffles, karaoke, knees to butt, knees to chest
THE THANG: Deck of Death
Hearts- Merkins, Spades-Big Boys, Diamonds-Squats, Clubs- Dry Docks, 2’s- 🏃‍♂️
MARY: Mosey round Lowe’s
Announcements: CANOLI RUN, Wed group led by Headspin, Friday men’s meeting led by Maximus and Kermit.
COT: prayers for our kids, combating the evil that attacks us,

TClap |
0

Speed Work With Push-Ups

Leave a comment

THE THANG:
Mosey to WEP
Speed work, variation on One-Ones.  Quarter loop fast, quarter slow, quarter fast, quarter slow.

Exercises in ground at lap marker.  Are cumulative after each lap.

10 Burpees
20 SSH

10 Merkins
20 Mountain Climbers

20 Peter Parker
20 Parker Peter

20 CDD
10 Bomb Jacks

20 Squats
20 Monkey Humpers

COT: Read your Newsletter

Honor To Serve

TClap |
0

New Route FP

Leave a comment

WARMUP: route instructions
THE THANG: out market to Sutton turn right. Left on Richard’s Crossing then right on First street to 160 back to SBucks. Repeat or do a mini loop
MARY: not applicable
ANNOUNCEMENTS: no twister sighting for Canolli run update.

TClap |
0

FITS is on fire to trigger the alarm!

Leave a comment

WARMUP: Goal 1, get moving. Check. Goal 2, listen to feedback, then action. Check.

Started with short mosey to front of school to distance us from the sweet sounds of the school fire alarm which was the indicator FITS was in the house (or that the mother of all Clemsons had been dropped by Slash).

We did a big tour of the school stopping to do 2-3 exercises at each stop where the warmup turned into “the Thang”.  He was the warmup portion: windmills, low slow squat, cherry pickers, imperial walkers, merkins, down dogs, honeymooner, lunges, CDD.
THE THANG: Making our way to the back of the school, we stopped at the picnic table benches when HarryCarrey said “look benches”. #ListenAction

The benches offered us a stop for dips and Bulgarian squats. Not wanting to stay in one place, we vacated to the pull up bars where we did pull-ups, 30 second hang, knee to chest lifts from the bar. Next stop was in front of the elementary school at the bottom of the hill. 6 count burpees and jump squats.

Next stop, back of the school for more benches and Astro turf. More dips, CDD, team sit-ups, and laughter ensued single file leg lift throw downs. Good for those still on the turf, not so good for those that ran out of turf.

Next stop, almost off school grounds in the way back for: diamond merkins and BandCamp favorite, calf raises. And more low slow squats.

As we made our way back to COT, we paid homage to Al Gore and shoulder taps. Back up the hill when HarryCarry said “what about derkins” where stopped at the top for derkins, but not the kind HC wanted. #ListenAction. Partner up for 20 derkins where partner 1 planked and partner 2 put feet on partner one to perform derkins – swap after 20. Stopped at pull up bars for more pull ups and leg lifts before COT.
MARY: Circle up for rotating Mary before 0600.

Message: always with listening, there’s an action to be taken. Not everyone has to like the action or the decision to not take an action, but that’s leading. Indecisiveness leads to lack of trust and fear of failure. Failing faster leads to growth, practice, and learning to prepare better.
ANNOUNCEMENTS: newsletter, new 3rdF AO post the Wild at heart series.
COT:

TClap |
0

Stop chasing me

Leave a comment

WARMUP: YHC arrived 2 min early so was on time. Gather the troops and ran off to the drop off circle for a warmup. Included: windmill, low slow squat, merkins, hillbilly walkers, downward dogs, honeymooners.
THE THANG: Ran to the playground. Partnered up. Parter 1 was the timer so would run around the small track and tag Partner 2 who was doing AMRAP exercises. Exercises included: merkins, squats, pull ups, dips, step ups, derkins, American hammers, shoulder taps. Once you maxed out, you’d hold plank, Al Gore, or hang on the bar.
MARY: Ran back to COT with a few exercises along the way. Did a few exercises at COT in a rotating fashion.
ANNOUNCEMENTS: yes, cannoli run, wild at heart series and new 3rdF AO, mentoring at the men’s shelter
COT: prayers for marriages, prayers for patience with our big mouths

TClap |
0

WEP or Bust….

Leave a comment

WARMUP:
THE THANG: East on 160- Right on Jackson- left on Harris – jump on path to WEP – arrive at Ardrey – follow to 160 – left into WEP for a quick loop – head back to home base / FCU- 4 miles ✅
MARY:
ANNOUNCEMENTS: Cannoli Run – AKA – Newsletter
COT:Prayers for upcoming surgery- marriages- health – F3.

TClap |
0