Tag: Shield

The Bradley

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0500 Honey Badger

A great group of HIMS descended on NAFO to start their week like a Hero.

Warmup

20 SSH IC
10 Windmill IC
20 Mnc Climbers IC
Stretch

Run to the Pull Up Bars

“ The Bradley”

100 meter sprint
10 Burpees OR (10 HR merkins for ppl preserving their knees)
100 meter sprint
10 Pull-ups

Wash rinse repeat 10 times.

I’m happy to say that we all finished with plenty of time to spare. A lot of great chatter, and great support for everyone along the way.

Got to COT and did 2 sets of 4 rounds of various ab exercises to finish right at 0600.

Always honored and privileged to lead at this AO. The stories and workouts here in remembrance of those who served are great reminders of what has been sacrificed for us and give us the perspective to tackle whatever life throws at us.

Take care and SYITG!

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Club 813

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What a way to start my 50th birthday.
Short mosey run
Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker petes; plank stretches
–mosey Run to awesome parking lot across from First Baptist Ft Mill– Thang 1: Burpee relays, Start at baseline.
Run to cone 1, do 5 burpees, run back to start
Run to cone 2, do 5 burpees, run back to start
Run to cone 3, do 5 burpees, run back to start
–mosey Run to Ft Mill Church of God–
Thang 2: leg lift loop dora: Partner 1 runs loop, other does leg lifts (we held onto the fence) cumulative to a 125 leg lifts
–mosey run back to nice parking lot
Thang 3: Mtn climber relays: Start at baseline.
Run to cone 1, do 15 mtn climbers, run back to start
Run to cone 2, do 15 mtn climbers, run back to start
Run to cone 3, do 15 mtn climbers, run back to start
–mosey run to the Print Shop—
Thang 4: Pull up dora (there was a lot of pax)
Partner 1 does pullups while partner 2 runs to front of Print Shop and back
Continue to 75 cumulative…later reduced to 50
–Run to shovel flag–
Badlands led the Mary
Fini
COT
I am truly grateful for being a part of F3. Special thanks to Deacon for the constant persuasion to get me out to try this F3 thing 8 years ago.

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Band Practice at The Ring of Fire

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Warm-up:
SSH x30
–
Merkin x10
–
Windmills x10
–
Run to the pull-up bars – 10 strict pullups with no step and not kipping. When you get to failure your partner can grab your feet and help you
–
Grab a coupon and head to the band practice field
From the goal line:
Curls and Tricep Extensions
Run with your coupon to the 10 yard line and complete 10 of each exercise
–
Leave the block and run back the goal line
–
Run back to the 10 yard line, grab your coupon and run to the 20 yard line and complete 10 of each exercise
–
Leave the block and run back to the goal line
–
Run back to the 20, grab your coupon and run to the 30, complete 10 of each exercise.
–
Continue this series until you reach the other goal line.
–
Run it back in the same manner with different exercises:
Bent over rows
–
OH Press
–
Partner up:
Catch me if you can the long way around the school back to the pull-up bars to return the blocks. One partner runs with both blocks, the other partner does 2 burpees and runs then down.

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Football field candence count

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WARMUP:
Warmup: all in cadence
– 10 Moroccan nightclubs
– 10 cherry pickers
– 10 windmills
– 20 imperial walkers
Mosey around buss loop
– Karaoke
– 20 incline merkins on curb in cadence
– Karaoke
– 20 calm raises on curb in cadence
Partner warmup
– 50 total pull-ups per team. While one teammate is doing pull-ups, the other is doing bomb jacks. When done, plank for 6
– 100 hanging knee raises per team. While one teammate is doing knee raises, the other is doing squats. When done, plank for 6
THE THANG:
Head to football field for some Team-Building
Standing on one goal line, all Pax will interlock arms and will lunge walk to the 10 yard line, where they will complete an exercise in cadence. Once completed, Pax will lock arms again and lunge walk to the 20 yard line, where they will complete the next exercise in cadence. This will repeat until the team reaches the opposite end zone
– 10 yard – Mike Tysons
– 20 yard – leg raises
– 30 yard – low slow squats
– 40 yard – diamond merkins
– 50 yard – chair crunches
– 40 yard – Carolina dry docks
– 30 yard – calf raises
– 20 yard – American hammers
– 10 yard – wide arm merkins
– End-zone – 5 kraken burpees OYO
Head back to pull up bars and complete partner exercises again. This time 30 pull ups and 60 leg lifts
MARY:

ANNOUNCEMENTS:
COT:

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Band Practice at The Ring of Fire

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Warm-up:
SSH x30
–
Merkin x10
–
Windmills x10
–
Run to the pull-up bars – 10 strict pullups with no step and not kipping. When you get to failure your partner can grab your feet and help you
–
Grab a coupon and head to the band practice field
From the goal line:
Curls and Tricep Extensions
Run with your coupon to the 10 yard line and complete 10 of each exercise
–
Leave the block and run back the goal line
–
Run back to the 10 yard line, grab your coupon and run to the 20 yard line and complete 10 of each exercise
–
Leave the block and run back to the goal line
–
Run back to the 20, grab your coupon and run to the 30, complete 10 of each exercise.
–
Continue this series until you reach the other goal line.
–
Run it back in the same manner with different exercises:
Bent over rows
–
OH Press
–
Partner up:
Catch me if you can the long way around the school back to the pull-up bars to return the blocks. One partner runs with both blocks, the other partner does 2 burpees and runs then down.

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Football field candence count

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WARMUP:
Warmup: all in cadence
– 10 Moroccan nightclubs
– 10 cherry pickers
– 10 windmills
– 20 imperial walkers
Mosey around buss loop
– Karaoke
– 20 incline merkins on curb in cadence
– Karaoke
– 20 calm raises on curb in cadence
Partner warmup
– 50 total pull-ups per team. While one teammate is doing pull-ups, the other is doing bomb jacks. When done, plank for 6
– 100 hanging knee raises per team. While one teammate is doing knee raises, the other is doing squats. When done, plank for 6
THE THANG:
Head to football field for some Team-Building
Standing on one goal line, all Pax will interlock arms and will lunge walk to the 10 yard line, where they will complete an exercise in cadence. Once completed, Pax will lock arms again and lunge walk to the 20 yard line, where they will complete the next exercise in cadence. This will repeat until the team reaches the opposite end zone
– 10 yard – Mike Tysons
– 20 yard – leg raises
– 30 yard – low slow squats
– 40 yard – diamond merkins
– 50 yard – chair crunches
– 40 yard – Carolina dry docks
– 30 yard – calf raises
– 20 yard – American hammers
– 10 yard – wide arm merkins
– End-zone – 5 kraken burpees OYO
Head back to pull up bars and complete partner exercises again. This time 30 pull ups and 60 leg lifts
MARY:

ANNOUNCEMENTS:
COT:

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Cindy, she’s my friend

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WARMUP: Hold plank while we remember SSgt TJ Dudley

THE THANG:
Murph-ish style Dora, Cindy played a 3rd wheel the whole workout
– 100 pulls up, high knees with Cindy overhead
– 200 merks, farmers carry up the hill and leave it, run back; partner brings it back
– 300 squats; same thing with Cindy and hill
– Laps around the playground: partner overhead carries Cindy while partner runs the lap, trade places when partner catches up: 10 laps

COT

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Ring of Jellystone Fire

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WARMUP: MNC, Imp Squat Walkers, ChPickers, SSH, Mosey to Cinderblocks
THE THANG: (structure based on Beakers beatdown from 7/10/24- thank you bro!)

Each round, Home to base(s) & back
Home: Cind-urpees (AKA Man-Makers) R1-12 reps, R2-8 reps, R3-4 reps

MOT:
OUT: A) M.Bunnies, B) OH carries, C) W. Lunges
HOME: Farmers carry

A) curls & OH triceps
R1- 10 each, R2-15 each, R3-20 each

B) flutter Presses (4ct)
R1-10, R2-15, R3-20

C) clean & press
R1-10, R2-15, R3-20

End of each round Plank until 6 is up before starting next round
Pax Completed 2 rounds before running out of time

MARY: Box Cutters, Hello Weazy, Freddy Mercury
ANNOUNCEMENTS: T&H, Road cleanup, others forgotten
COT: Prayers for those coping with Loss, family with failing health

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Rasslin’ Endorsed

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WARMUP: Clam Chowder x5, Cherry Pickers, CC x4, Hillbilly Walkers, CC x 3, SSH, CC x 2, Imperial Squat Walkers, CC x 1, Bomb-Jacks
most IC

THE THANG: mix of solo & partner work
R1: Fireman’s Drag end zone to end zone
R2: lap— shuffle 20m, mosey 100m, shuffle 20 m, Nur 100m
R3: Double Backed Beasts – 50 Dora
R4: repeat R2, but with Carioca on 20’s
R5: Partner Bent Rows— x 40 Dora
R6: repeat R2
R7: “Dirty Dog” series (21 count)

MARY: box cutters, Hello Dolly, other Pax call outs

ANNOUNCEMENTS: stuff the bus, T&H

COT: yup

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Do the Shuffle

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WARMUP: Gave the usual intro and then we got after it.

THE THANG: We toured the longer Kingsley loop and the rucks stayed on the whole time. Starting from COT we had our first 10min ruck interval, 5min rucking followed by 5min of ruckshuffling.
Stopped by a group of benches for our first pain station.
25 – Step-Ups
25 – Alt. Lunges
25 – Incline Merkin w/ 2 shoulder touches at the top = 1 rep

Onto the next 10min ruck interval. This time we rucked for 4min. and then ruckshuffled for 6 min.
Stopped at the round-a-bout towards the back entrance for our next pain station.
150 total reps – Squats and Calf Raises (PAX chose how they wanted to split up the reps )
Then completed 1 lap via BearCrawl around the round-a-bout

Marched right into our next ruck interval – 3min ruck followed by 7min of ruckshuffling.

Ended up at the amphitheater area for our next pain station where there were plenty of more benches to utilize.
20 – ButttouchSquat followed by 2 alt lunges = 1 rep
15 – Incline Merkin followed by 2 Grave Diggers = 1 rep

From that pain station we moved into our final ruck interval – 2min ruck followed by 8min ruckshuffle which we completed in the parking lot behind Panera. Last call was at 1min as PAX were asked to ruckshuffle back to COT.

MARY: No time

ANNOUNCEMENTS: Bethel Serve, Blood drive, Trash pick-up, T&H, read your newsletter

COT: SHOWTOKNOW!

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