Tag: Shady

Competitive Loops

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Warmup:

63 SSH (IC)
21 Merkins (IC)

Thang

Corner of Railroad and Academy 5 Burpees
Run to Print Shop
20 HR Merkins
20 Squats

Run Watson Street to Williamson down to the corner of Williamson and Academy
20 Flutters
20 LBC’s

Run up Academy to the Corner again for 5 more burpees.

Split up into two teams going opposite directions.

First team to complete 4 loops “wins”
This was modified down to 3 loops due to time constraints.

Got back to COT in time for 4 minute EMOM. First three minutes were 10 Burpees on the minute every minute. Last Minute was just a cool down Plank.

Thanks to Kermit for the call!

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Black Diamond: Where are you screwing up?

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Black Diamond Month

WARMUP:
101 SSH (went till someone quit)
20 burpees in cadence
20 Imperial Squat Walkers

Planked up to list some of the ways I’m currently failing. This would be a recurring theme for each PAX to share how they’re screwing up. My two are currently a lack of kindness in dealing with my sons, and relying on being good in the moment so I forego preparation. I haven’t fully prepared for something in quite a while.

We then ran a pretty fast mile, and finished with 20 Cossack Squats in cadence

THE THANG:
Grouped up facing a long string of 22 parking spaces. We bear crawled the length of the lot stopping for either merkins or squats (individual’s choice) at each space. The rep count added 1 each time. This was tough, so we crawl bear back to the start, only for me to call some yoga and then we simply mosey away. Sometimes the fear of having to do it all over again is worse than what actually happens next.

Went to the playground for partner Dick Webbs (1:4; pull-up:merkin). Only got one round for each partner while the other took a lap. I told the PAX to keep track of their numbers, because numbers matter! But what did we do with the rep counts? Nothing. Because the only numbers that should matter to you are the ones that you care about and that you find add an advantage to your life. Don’t believe what someone else tells you SHOULD matter.

On the way back to COT, we hit the picnic bench collection (where the elementary kids had left enough gear and water bottles some PAX questioned whether the rapture had happened and we just didn’t know it) for Bulgarian Split Squats

At 0600, PAX were reminded that every F3 workout should focus on 3S2T (Speed, Strength, Stamina, and Mental+Physical Toughness). You can’t work on your stamina until you’re already tired. So after 0600, we did some more fast SSH in cadence. (For the record, we still ended COT around 0607. We gotta get kids to school and ourselves to work.)

ANNOUNCEMENTS: Bethel Men’s Shelter tonight! Next date is 6/1

COT: Moment of candor, I struggle with how to make the workout harder, because I try to make it challenging every time I Q. I even read back over this backblast and considered repeating the whole workout: https://f3thefort.com/2019/02/21/black-diamond-3-at-the-ranch-get-some/ But no amount of working out hard will makeup for ignoring your wife when she needs you, constantly prioritizing work over your kids, or BSing your way though something you could have crushed with focused preparation. So, that was where the black diamond took us this morning.

An honor to lead the group that showed this morning. Thanks Poppins for asking me to lead. Keep up the great Site-Q work!

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Dark and Light

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WARMUP: buy in: running the short parking lot with a burpee at every light (16ish)

THE THANG: carry coupons down through the dark path to Harris Street Park. Squats along the way for the 6. It was dark, but not as dark in our souls as the return trip….

Found the parking lot, but nobody saw the pre-set lights on the basketball court. 30 tricep extensions, 30 curls, finally some mumblechatter of “we could have just done this in the original parking lot”

Moved over to the basketball court. 2 Bells (one heavy, one light) set at half court. Bear crawl to half-court and switch bells (either with the one already there or another PAX), then keep bear crawling. Return trip was lunge walks with the same principle. Did squats at one end, merkins at the other, and swings the third time.

The trip to COT was illuminated up Harris street; trading bells as needed and carrying all the gear.

MARY: she weighed 200lbs and came out of Clickbait’s truck with her twin sister. We had to get them back in.

ANNOUNCEMENTS:
Cannoli Run – 5/20.
Bethel Men’s Shelter service tomorrow (5/4)

COT: Continued prayers for Luka

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Whetstone WOD

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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

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Clemson in the parking lot?

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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

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Good coffee is the key to any good morning

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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

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

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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!

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Deck Of Life

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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,

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Speed Work With Push-Ups

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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

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New Route FP

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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.

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