Tag: Shield

A brick workout broke out in the midst of a Shield Lock discussion

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WARMUP: Took a lap around the COT parking lot performing karaoke, buttkickers, and highknees. Circled up close to my vehicle because we needed to grab some bricks. But, before each man grabbed his source of pain we performed 10xSSHinCadence, 10xWMinCadence, 10xCPsinCadence, 10xMNCsinCadence, and 10xMerkinsinCadence. Short mosey to the vehicle, popped open the tailgate, and everybody grabbed some bricks.
THE THANG: COT parking lot is marked as a football field. Started at the goal line and lunged walk to the 50yard line. Every time PAX went down into their lunge they were asked to perform a lateral raise with the bricks. We stopped every 10 yards and executed 10 Burpees.

Next, we moseyed to a nearby grassy area. Time for a Jack Web of pain. 1 Merkin – 4 OCs w/ bricks. We definitely felt the pain by the time we made it to 10 Merkins – 40 OCs w/ bricks.

Moseyed back to the 50yard line. Ask the PAX to reverse lunge walk back to the goal line. Every time the PAX went down in to their lunge they performed a front raise with the bricks. We stopped every 10yards to perform 10 BombJacks with the bricks.

Didn’t need to travel far for the next Jack Web of pain. PAX circled up and we started with 1 Squat – 4 LowSquatPulses. While pulsing PAX were asked to hold their bricks in a front raised position. Legs & shoulders were burning by the time we made it to 10 Squats – 40 LowSquatPulses. A lot of funny commentary regarding everyone’s pulsing technique and pulsing speed ( apparently I’m a slow pulser ).

Last, but not least, asked the PAX to lie down on their bellies for some Superman Poses. We held each pose for a 10 count by YHC ( apparently, I’m also a slow counter, blame it on my Southern upbringing ). 1st pose was arms straight out with bricks in hand and legs together, 2nd pose was arms in field goal position and legs spread slightly apart, 3rd pose was arms in airplane position with legs spread shoulder width apart, and 4th pose was arms in parachute position with legs spread wide apart. Performed 2 sets of each pose.
MARY: Had time for 15xAlternating Single Leg V-Ups and 30x Touch your toes crunches, of course, all exercises performed with bricks.
ANNOUNCEMENTS: Bethel Men’s Shelter serve tonight, the upcoming Jager CSAUP ( can’t wait for this one ), Rock Region’s 10 year anniversary, and a few others that I’ve failed to remember.
COT: ShowtoKnow

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Lucky Board Seven

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WARMUP: Disclaimer Followed by some movements:
Moroccan Night Clubs x 10
Cherry Pickers x 10
WindMills x 12
Imperial Walkers x 10
Hillbilly Walkers x 10

THE THANG:
Mosey to Pull Up Bars to grab some Cindy’s and meet back at the gate by the track !

Lucky Board of Seven
1 Set = 7 Movements x 7 Reps each!

W/Cindy Bent Over Rows
W/Cindy Flutter Kicks-Chest Press (Right Leg Count)
Cindy Swings
Big Boy Sittups w/Cindy
Cindy Squats
Over Head Press
Run 1 Lap around the track!

Rinse and Repeat
We did all of them, some got up towards 12Laps others a bit less. Great WOD HIMs

MARY: Cindy showed up instead!

ANNOUNCEMENTS: Bethel Men’s Shelter, HIM Camp see for info! Read your newsletter !

COT: Just Like Vegas! What happens in COT, stays in COT !!!

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Good Cop ,Bad Cop

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WARMUP: Morrocan Nightclubs, Imperial Walkers, Windmills and Low Slow Squats
THE THANG: We did 5 rounds of :
5 SQUATS
10 LUNGES
15 MERKINS W/PLANKJACKS
20 BIG BOYS
25 SHOULDER TAPS
30 AMERICAN HAMMERS
35 MTN CLIMBERS
40 SSH
All exercises completed is a round and after each round we ran the busloop in front of Springfield Middle School.

MARY: None
ANNOUNCEMENTS: Bethel shelter and read your newsletter
COT: Prayers and praises

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I love a rainy morning music 🎶

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WARMUP: grab a block
Walk to gym entrance

SSH
Moroccan Night Clubs
Low Slow Squats
Imperial Walker
Merkins
LBCs
Sumo Squat

THE THANG:
Tabata
8 exercises, 6 rounds
Bent Rows
Man Makers
Curls
Swings
Flutters
Tri Extension
Shoulder press
Upright row

MARY:
ANNOUNCEMENTS:
COT:
Keep Posting….even in the rain 👏🏻👍🏻💪🏻

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Dora of Death

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WARMUP: plank, down dog stretch claves, up dog, plank. Moroccan night club, cherry pickers
THE THANG: Partner Dora
100 4ct Imperial Walkers
200 4ct Side Straddle Hops
300 Squats
200 4ct LBC’s
100 4ct Merkins
Sasquatch kept the faster pace entertained and others helped finish
Mozy to picnic tables for dips, step ups, box jumps, incline merkins
MARY: 37 American hammers for a birthday celebration
ANNOUNCEMENTS: acceleration project, blood drive
COT: prayer and/or praise from everyone

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Tabata Wednesday

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WARMUP:
Disclaimer, plank while we wait for Sawdust and Toto

THE THANG:
Slow mosey to the pullup bars, split into 2 groups. Group 1 does 10 pullups, while group 2 wall sits. Flapjack and rinse/repeat.
Mosey back to the start and circle up for Tabata:
8 exercises, 8 sets of each, 20s work, 10s rest. Today, we did the following exercieses:
1. Flutters
2. Carolina Dry Docks
3. Squats
4. Mountain Climbers
5. Hello Dollys
6. Merkins
7. Boat and Canoe
8. Burpees

Finish with 90s Body Destroyer

ANNOUNCEMENTS:
The Great Daffodil Field Hike (Sawdust coordinating this family friendly event – see your newsletter)

COT:
Prayers for Splinter’s mother with Cancer in Hospice and for Sawdust’s aunt Locy with cognitive decline.

NMM:
The Tabata is a challenging workout and keeping track of the exercises and sets as the Q takes some concentration. I lost track of a few counts today, but the Pax kept me honest and put out a great effort. It was a perfect, cool, dry morning, and a pleasure to lead the group as always. Having Toto with us was icing on the cake. Well done, gentlemen!

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It’s Monday. It’s Honey Badger Time.

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WARMUP: Farmer’s Only killed it. VQ on the Warmup…
THE THANG:
Get a brick and head to the field…
– Buy in: 100 yd bear crawl, 100 yd partner carry (switch at 50)
– AMRAP:
– Partner 1: run 400M (brick optional)
– Partner 2: 5 burpees, 10 curls, 15 flutter with press, 15 big boys, 10 bent over rows, 5 overhead press
– Flapjack for 35 minutes
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle

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Burpees & Bunionettes

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WARMUP: Moseyed the COT parking lot for approx. 5 minutes picking up late arriving PAX and mixing in BKs, HKs, Karaoke, Mike Tysons, and bear crawling. At 5 min in we stopped and completed 25 SSHinCadence. Warm up complete.
THE THANG: Dora 2.0 – Took the PAX to the hill by the pullup bars and asked them to partner up. Partner #1 runs down the hill to the stop sign, completes 5 Burpees, and then runs back to the top of the hill to meet up with Partner #2 who was performing the selected exercise. Both guys walk over to the pullup bars where Cindys were available. Partner #1 completes 10 pullups and then hangs on the bar until Partner #2 completes 15 KB swings with Cindy. SWITCH! Once the team completes 1 set of pullups and KB swings each they return to the street to continue the Dora.
3 Exercises for the DORA:
100 – Diamond Merkins
150 – Alt. Lunges
200- American Hammers
If my memory serves me correctly we made 9 trips to the bars during the DORA.
MARY: Planking and Praising – Made it back to COT with a few minutes left so asked the PAX to move into a straight arm plank position. Asked the PAX to tell us something they are thankful for while holding the plank position. This took about 1 1/2 minutes. Then asked the PAX to lift their right hand off the ground while holding the plank position. Did this for each arm and leg for 15 seconds each. Then asked PAX to lift right hand and left leg off the ground while holding the plank position. Did this for both sides and held it for 10 seconds. Held normal plank for a little longer to reach 3 minutes. DONE!
ANNOUNCEMENTS: Warning -more SawDust foot pics coming soon, Saturday Convergence/Invergence, Daffodil hike
COT: From my experience the men of The Fort are good at praying for others and asking for prayer for others. Very seldom do I hear something vulnerable/transparent about what’s going on internally, personal struggles with the PAX. So, asked each PAX to be vulnerable and share something that they are struggling with currently. Lifted me up to hear men share their hearts/struggles and hear other men immediately offer words of wisdom, encouragement, and comfort. Thanks for sharing fellas!

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The Chapman

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WARMUP: SSH
THE THANG: 1.5 mile run followed by 100 Merkins 100 BigBoy situps 25 broadjumps
1.5 mile run followed by 100 Merkins 100 BigBoy situps 25 broadjumps and 1 miles run
MARY: none
ANNOUNCEMENTS: Bethel shelter, invergence
COT: Prayers and praises

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The Darkest of ALLL Convergences

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80ish of the Fort’s, Lake Wylie’s, and Rock Hill’s finest converged this fine Monday to celebrate and show our support for the Darkest of All Helmet’s becoming the new Nantan of F3 Nation.

After my usual disclaimer and a giving of thanks for those who all showed , Dark Helmet led the warmup. As any true leader would do he quickly refreshed (and reinforced via burpees) the core mission of F3 and our core principles. After a rough start we did eventually nail it. After some side straddle hops and merkins the Pax were released into their own unique workout groups.

HERO WOD(Honey Badger)

This was my Q and I’m always humbled to lead Hero style workouts. They should be hard but also purposeful. For me I have created two unique workouts to honor different men of my family who have served. They would be the last people to ever consider themselves heroes. But that’s why I honor them. They sacrificed more than I ever could and I will always be inspired by them. I hope that in this very simple way their stories help inspire others.

For the purpose of today’s workout I truncated both them in the interest of time.

The “Uncle Paul”

I encourage anyone to Google the USS Pueblo Incident to get the full details but the long and short of it is that my wife’s Uncle Paul was a member of the USS Pueblo crew when it was captured by North Korea in 1968. For 11 months he was help captive as POW. Tortured, sleep deprived, and subject to all sorts of propaganda he along with 81 of his ship mates were eventually returned to the US. As a result of his PTSD he hasn’t been able to sleep for almost 50 years.

The Workout:

82 SSH (IC)

11 Burrpees OYO.

1 LAP around the Earth Fare Complex.

As we returned to our starting position I began the Second Hero Workout of the day. The “Sgt. Major”. This one is a WOD I’ve done before for the Honey Badger and is about my father who was a Command Sgt. Major in the 28th ID. Again for the sake of time I limited the usual 3 miles I try and incorporate into this workout for 3 laps instead. The exercises are as Follows.

28 Burpees

1 Lap

28 Burpees

56 Squats

1 Lap

28 Burpees

56 Squats

112 HR MErkins

1 LAP.

(Pick up the 6 if you can)

This pretty much took us up to the bell after a brief visit by the ruckers. Thanks to all who broke off to me to indulge me and these workouts. They are supposed to be hard and challenging and I hope we all got our money’s worth.

 

Running Boot camp: Sweep the Leg – FishTix

Group was split into teams of 4. Relay race around the parking lot two stops with exercises. Two runners traveled to stop 1 and stop 2 respectively while the other team members did the exercises at the stops. Once the runners arrived the running duties were handed off. Process was continued until the closing bell.

Stop 1 Exercises: HR Merkins, Dips, Burpees, CDD, Mike Tyson Merkins

Stop 2: Jump Squats, Flutters, Mnt Climbers, Lunges, Box Cutters

Rucking – VA – Olaf

4 corners with low slow squats, merkins, Lunges, and shoulder taps. After round 1 got a 40 and a 60 pound sand bag to spice it up. The bags were rotated around by the Pax.

Kettlebell – Armory – BandCamp

4 Rounds:

16 clusters (clean, squat, press

16 single arm swings (alternating)

16 lateral lunge with a row (8 a side)

Short Mosey

Some overhead lunges and suitcase deadlifts when the heart rates got too high.

Running – Flight Plan – Bass-O-Matic

Ran a bunch 🙂

At 6:00 I blew a whistle and we all reconvened for the longest Namearama I ever conducted a brief reminder of the Rooster, to read the newsletter and to have our Nantan of the Fort Esso lead us out.

Best of luck to Dark Helmet in his new role! Let’s all continue the mission!

AYE!

 

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