Tag: slapshot

Christmas Convergence

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WARMUP:
THE THANG:
Broke out into two groups. Half went with Soup to Nuts to the football field and half went with Sprocket to the grass field
Warmups were done at the workout sites
Soup2Nuts thang at the football field: Partner Dora
50 burpees
75 WWI Situps
75 Squats
75 Merkins
75 American Hammers
200 Clave Boss Clave Raises
75 Dips
Timer: bear crawl 20 yards; run 30 yards; run back 50 yards to workout area

Sprocket thang at the grass field: Wheel Spoke

Center Hub: 5 burpees

Spoke 1: Rd.1 25 merkins bear crawl to center hub; Rd.2 50 squats broad jump to center hub; Rd.3 40 lunges crawl bear to center hub

Spoke 2: Rd.1 25 Bomb jacks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 shoulder taps, crawl bear to the center hub

Spoke 3: Rd.1 50 American hammers, bear crawl to the center hub; Rd.2 100 calf raises, broad jump to the center hub; Rd.3 100 Side straddle hops, crawl bear to the center hub

Spoke 4: Rd.1 100 Flutter Kicks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 LBCs, crawl bear to the center hub

After 26 minutes Group 1 and Group2 swapped workout sites and did the workout.

MARY: None

ANNOUNCEMENTS:
COT: Cake Boss closed us out in prayer

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When I run you run

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WARMUP: cmon man
THE THANG: downtown FM, through whiteville park (go to back for 5 miles, cut over streets for 4 mile range), go down by Footloose, down academy, back 160 to COT.
MARY: please
ANNOUNCEMENTS: lots
COT: of course! 5th core principle!!

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Ten Secrets to Success

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7 strong at The Stockade. We began with warm-ups (SSHs, Imperial Walkers, Windmills, and extended plank stretches).

Next, the main event. When you have been around for a while, you can recycle your old workouts. Pro tip: Be sure to do a backblast so you can copy and paste the content.

I always enjoy reading and hearing about success stories.  The struggles, hardships, and the eventual victories.  Since I am old as dirt, I can tell you there is no secret sauce but I came across this list of traits published by Investor’s Business Daily after studying leaders and successful people.  These  traits, when combined “can turn dreams into reality.” 

Back to the workout. . Each trait was read then we completed 90 seconds of the exercises listed below.  We ran a lap around the carpool circle and repeated process until all ten traits were covered.

 HOW YOU THINK IS EVERYTHING: Always be positive. Think success, not failure. Beware of a negative environment.  (Merkins)
DECIDE UPON YOUR TRUE DREAMS AND GOALS: Write down your specific goals and develop a plan to reach them. (Squats)
 TAKE ACTION: Goals are nothing without action. Don’t be afraid to get started. Just do it. (Freddy Mercuries)
 NEVER STOP LEARNING: Go back to school or read books. Get training and acquire skills. (Flutters)
BE PERSISTENT AND WORK HARD: Success is a marathon, not a sprint. Never give up. (Carolina Dry Docks)
 LEARN TO ANALYZE DETAILS: Get all the facts, all the input. Learn from your mistakes. (Plank Jacks)
FOCUS YOUR TIME AND MONEY: Don’t let other people or things distract you. (Lunges)
DON’T BE AFRAID TO INNOVATE; BE DIFFERENT: Following the herd is a sure way to mediocrity. (Shoulder Taps)
DEAL AND COMMUNICATE WITH PEOPLE EFFECTIVELY: No person is an island. Learn to understand and motivate others. (Calf Raises)
BE HONEST AND DEPENDABLE; TAKE RESPONSIBILITY: Otherwise, Nos. 1-9 won’t matter. (Burpees)

Great job everyone!  

Final note..I know from experience that you tend to fall on your face several times before you see a victory.  It doesn’t get easier as you get older, but you continue to get up, dusts yourself off, and keep moving forward.

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DORA at Sonic

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WARMUP: It was cold so we got right to it.
SSH, WindMills, Produce Pickers. Then we mosey to the smaller circle at the apartments for some clock work. Then ran to Sonic.
THE THANG: DORA was there with 100 wide arm merkins, 200 V-ups and 300 sumo squats. For those who were fast, combination of LBC and or Merkins. Ran back towards COT. Needed more milage so on to Harris Teeter for a wall sit with burpees. Change Order requested happy jumps, it was entertaining!! 40-love ended with a Karate Kick!
MARY: Went around with AH, Hello Dolly and Gas Pumpers
ANNOUNCEMENTS: Readctge news letter, D2D, Wednesday mini Convergence, and more,
COT: Prayers for patience, trust in tge lord and mental health during the season.

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Sunshine Bazooka!

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Warmup:
There was one

The thang:
Mosey to church parking lot:
12-min AMRAP
5 burpees
10 pushups
15 lunges
20 air squats
Circle loop

12-min AMRAP
15 sit-ups
15 glute bridges
15 Russian twists
15 Flutter kicks IC
30sec low plank
Run loop

8-min AMRAP
10 dips
10 declined pushups
10 prison squats
10 shoulder taps IC
Run loop

Mosey to COT

Moleskine:
After several pax reminiscing about work, we’ve learned that Mainframe affectionately calls his coworkers sunshine bazookas. IFKYK. 👨🏻‍💻
Slapshot loves burpees (news to no one) and declined pushups. Guy’s got arms of stone and a heart of gold. 🔱
Fishstix is a mover, and a grinder. YHC tried to slow him down by not letting him run 5 miles this morning, but to no avail. 🏃
YHC will be sore by tee time, but an early morning is good for the soul ⛳️
Always a pleasure – Solo

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Avoid failure by standing firm and leading

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WARMUP: mosey with some stops at SIM and others
THE THANG:
7’s on the apartment complex entrance with little hill
Some wall work
Backyard sprints where winner was the winner….period
MARY:
We did all of them cyclops
ANNOUNCEMENTS:
Read newsletter
COT:
Praying for marriages kids health and safety

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Crossing State Lines

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Very Simple Concept this morning in the rainy wet Gloom. We Ruck Shuffle for 1:20 then do merkins or Squats then ruck shuffle some more… wash rinse repeat until we go all the way to the SC/NC border and back. This is just about a 5k distance.

Good mumble chatter along the way as we got back to TCES with 14 minutes to spare.

We did some more shuffling while doing curls, pressed, man makers and more squats.

Finished right at 6:00.

Awesome to workout with these men today. Humbled that 6 other guys joined me in the cold and rain.

Be thankful for all our opportunities gentlemen! Take care! 👊👊👊

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Minimal Complaining.

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WARMUP: 50 SSH mosey, 50 combined IW/HW mosey, 31 Moroccans, mosey, 31 windmills, mosey to thang and Grace Church
THE THANG:
DORA – 100 – merkins, 100 – Big Boys – Squats – 100- Dips – 100 – LBC’s, – 100 – Derkins – 100 – Lunges. Mosey around the loop was mode of transport.

7’s @ flag sight wide hand merkins and big boys mode of transport was bear crawls (yuck)
MARY: No Time
ANNOUNCEMENTS: newsletter
COT: prayers for Slapshot travel to Germany, jobs, family health, thanksgiving

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Grab ‘em by the ears

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WARMUP: ran around big parking lot. Max was right that when you say “he won’t run far, he has boots on”, that’s a bit of a lightning bolt to make you want to run further and faster.

We stopped for round 1 of 11×33 paying tribute to our boy Cha-Ching. 11 burpees, 33 SSH OYO. Kept running back to COT for round 2 of 11×33. Rucks on, sandbags on, 10 squats OYO.
THE THANG: Picked up our kb and headed towards the stop light. Dropped the gear for 20 in / erkins (incline merkins). Grabbed the rucks for 20 shoulder presses.

Headed down the hill with all our gear and stopped half way for 20 tricep extensions (dropped sandbag, kept ruck on). Left kb and put the sandbag on for the bottom of the hill. Bottom of hill with ruck on, AMRAP the sandbag for shoulder presses. Back up the hill to the kb spot.

Drop the sandbag, grab the kb (by the ears I guess) for front shoulder lifts – AMRAP. Reason for the AMRAPs is because we wanted to max out and guys had different weights…and different stopping points.

Gear up and back up the hill to our incline merkin spot at the light. After 20, gear up to the school entrance for the last stop. Drop all the gear, ruck overhead for another 20 shoulder presses. Back to COT to drop the gear, then a lap around the small lot…with round 3 of 11×33. (We did have at least 4 former 1stF Qs present so why not…and then 9 other beasts, all with 1stF leadership qualities and/or current or previous site Q roles.)
MARY: Mixed it up and replaced core work with stretching let in a rotating fashion (core principle #4).
ANNOUNCEMENTS: thanksgiving convergence is on…thanksgiving. Upcoming December CSAUP- be there and get a team.

Do difficult and uncomfortable things! Life is going to throw these at you – why not prepare yourself!
COT: CSPAN style because we all need this.

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Sergeant Major

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Started off the Pre-Veterans day workout with some standard warmup exercises:

11 SSH IC
11 Windmills (steady pace)
11 SJ IC
11 MNC (IC)
11 Merkins (IC)
Stretch
11 Mnt Climbers (IC)

Mosey to Mavis Brakes (this was a nice long mosey across Gold Hill)

Planked up and waited for the 6.

In Plank I talked about the next portion of the workout. Something I like to call the “Sergeant Major”

In short, the rep counts reflect the different units my Dad (a Sgt. Major) served in during his lifetime.

The workout for today laid out like this…

28 Burpees
3 Laps around the parking lot of the school nearby

28 Burpees
56 LBC’s
3 Laps around the parking lot of the school nearby

28 Burpees
56 LBC’s
112 HR Merkins
3 more laps around the parking lot of the school nearby

Whenever you finished you went and picked up the 6.

After this we mosey’d back to COT with a few minutes to spare

Led a round of Mary..

22 Flutters IC
22 HD IC
22 FM IC

Pusher quickly picked up on why the rep count for this last portion of the exercise. The point was made that our gratitude for our veterans should be equaled by our concern for their mental health and a desire to help them in any way we can.

COT was another great example of why we all joined F3 and still come back. What was said, stays there but it was a lot of what I needed to hear that day.

Men I’m extremely thankful for the service and sacrifices of our veterans (my Father and Brother in law among others…)

Hope the example of service and sacrifice continues to inspire and push us all to be better leaders in our communities and lives.

Take care,

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