WARMUP: what’s that?
THE THANG:
Shuffled for 1 min, recovered with a 3 minute walk. Repeat until time was up.
Great fellowship.
MARY:
Wrapped up with some LBC, V-ups, and Big boys
ANNOUNCEMENTS:
Convergence-Invergence
COT: pursue your concentrica
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!
WARMUP: SSH, Cherry pickers, IW, HW
THE THANG: In light of the Q Source topic of DRP, the weinke reflected the Spurs.
1. “A man needs help to get right.”
The first portion of the workout was a team effort. Teams of 2 had to complete 50 merkins, 50 big boys, and 50 squats total reps.
During the next portion of the workout we discussed the second spur
2. “A man must turn pro to get right.”
Second workout 25 minutes of 100yd sprints EMOM.
Turning pro means that you’re making the decision every day to work towards your goals, being a true HIM. Often times with the help of a Disrupter.
Third spur is “Discretion is a cage with velvet bars”
This means that when you give yourself too many options, giving up is easy. Before every workout the disclaimer is made “modify if necessary” and too often we modify our goals to make it easier to quit.
Wrapped up the workout with 50 merkins, 50 big boys, and 50 squats. If you finished before someone else, take a portion of their reps to help them finish up as well. A man needs help to get right.
Final buy out was a 200yd sprint.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP
Windmills (IC)
Quad Stretch
Downward Dog stretches
Mosey to Grace Lot
IW (IC)
HW (IC)
THE THANG – EXERCISE LADDER
Cardboard with Exercises on each end of lot
Complete first exercise and run to other side
Complete first exercise at the other end and run back and forth working way down the list
Side 1:
5 Burpees
10 Carolina Dry Docks
20 Diamond Merkins
30 Merkins
40 Shoulder Taps (20 each side)
50 American Hammers
40 Shoulder taps (20 each side)
30 Merkins
20 Diamond Merkins
10 Carolina Dry Docks
5 Burpees
Side 2:
5 Burpees
10 Bobby Hurleys
20 Good Mornings
30 Lunges (15 each side)
40 Squats
50 LBCs
40 Squats
30 Lunges (15 each side)
20 Good Mornings
10 Bobby Hurleys
5 Burpees
At the end, we did 3 rounds of sprints down and back. 100% down and 75% back.
Mosey back to COT
Did some Broga and 1 minute elbow plank hold to end.
WARMUP:
Mosey to church parking lot
SSH, moroccan nightclub, arm circles, low slow squat, down dog, honeymooner
THE THANG:
Mosey over to Sonic for 5 trips through the drive through. Each round you performed the exercises starting with the first number. After running a lap you would decrease each exercise by the second number listed in the row below. Example round 1 – 10 burpees, round 2 8 burpees….
Burpees – 10 – 2s
Merkins – 25 – 5s
Squats – 50 – 10s
LBCs – 75. – 15s
Calf Raises – 100 – 20s
MARY:
Finished with some speed work exercises
One leg lung jump
Bunny hops
Scissor over line
Low slow jump squat
WARMUP: mosey to the top of the hill. Low slow squats, imperial and hillbilly walkers, Moroccan night clubs, planks, merkins, salutations
THE THANG:
Spur 1 – A man must get right before he can do anything else: 7’s on the hill – burpees at the bottom and squats at the top
Mosey to pull up bars
Spur 2 – An unfit man is a slave to his lack of self-control.
7’s at the pull up bars and at end of the driveway. Pull ups and Diamond merkins
Spur 3 – To help others, a man must first help himself. Mosey to school wing for wall sits of gratitude x 2 then back to COT.
MARY: no time
ANNOUNCEMENTS: yes
COT: 5th core principle
WARMUP: Imperial walkers, mountain climbers, low slow merkins
THE THANG: Mozy to the side of Harris Teeter for 10 counts and 20 counts. Started with 10 count BTW then run across the street for 20 squats. Flip flop for 20/10 (overhead clap/burpees), 10/20 (wall tar jai/dips), 20/10 (air presses/merkins)
Mozy to access road in front of O’reilly auto parts for 7s. Began with 6 burpees, ran to the oil change place where we did 5 CDDs, bear crawl to the wall for 1 big boy sit-up. Jog back to oil change place for 5 more CDDS then back to start. Rinse and repeat 5/5/2, 4/5/3, 3/5/4, 2/5/5, 1/5/6.
Mozy across Gold Hill Road (being responsible and checking for traffic) for more running and reps. Lots of back and forth and a fair amount of confusion. Reps included flutters, more dips, shoulder taps, merkins and more BBS.
MARY: Unaccounted for since we did plenty else
ANNOUNCEMENTS: D2D teams needing replacements, Christmas party officially scheduled.
COT: Family, travel, Ms and 2.0s
WARMUP: Motivators x7, Big Arm Circles, Cherry Pickers, Windmills, Mosey to and around the church parking lot
THE THANG:
1) Tellier-inspired 4-courners around the church parking lot
-Corner #1 – 10 Burpees
-Corner #2 – 10 Burpees, 25 Merkins
-Corner #3 – 10 Burpees, 25 Merkins, 50 LBCs
-Corner #4 – 10 Burpees, 25 Merkins, 50 LBCs, 100 Squats
2) At church field/gravel parking lot:
-Bear crawl appx. 40 yards x2
-Lungewalk back x2
3) Mosey to the apartment circle:
-50 Carolina Dry Docks around the circle curb
-100 step-ups on the retaining wall
4) Mosey back to COT
MARY: Yes. Full circle.
ANNOUNCEMENTS: D2D, Q-school, Newsletter
COT: Completed
Weather was 32 degrees and chilly but the lights were on and YHC was prepped for a Q to discuss Jester and Preparedness
Simply defined, the Jester is temptation of the flesh that hinders Acceleration. It is a stumbling block that a man continuously trips over in his effort to become a Pro.
The Jester tells a man several lies including:
1. You are the boss of me
2. You are what you do
3. You are not a bad guy
4. Jester and Virtue can coexist
5. You can’t live, if living is without me
But the antidote to the Jester is preparedness, preparing for what is expected and what is unexpected. The addition of love to this preparation leads to diminishing the Jester. But it is a battle that a Man must fight throughout his life.
THE THANG:
Mosey to the front of FMHS
COP
SSH
Merkins
Windmills
CDD
MNC
Plank Jacks
Mosey to the band lot
Deconstructed Burpee – STAR model
Burpees in the middle x 5
Bobby Hurley x 25
Squats x 25
Merkins IC 12
Mtn Climbers x 25
Mosey to pull up bars
Grip Strength work
Partner 1 – hang
Partner 2 – Mary
Rinse and Repeat x 3
Mosey home for COT
WARMUP: Windmills, Cherry Pickers, Hillbilly’s, Imperial Walkers
THE THANG:
Mosey to the Church Parking lot for a game of Dodgeball !!!
2 Pax at each end taking shots at those in the middle.
Shot to Upper Torso = 5 Merkins
Shot to Lower Torso = 5 Squats
Catch the ball from Pax at either End, Thrower must perform 2 Burpees
In between movements :
SSH
Cherry Pickers
Squats
Merkins
Moroccan Night Clubs
Wind Mills
High Knees
Seal Jacks
Took a Lap around the lot. Total Running distance was 1.9miles
MARY: Met back at COT with 9 minutes remaining. Each Pax called out a movement for the rest of us:
Donkey Kicks
LBCs
Leg Circles
Planks
Slow & 6in Merkins
Calf Raises
Hello Dollys
Dying Roaches
ANNOUNCEMENTS: Trash Pickup, read your newsletter
COT: Always Stays in COT !!!! Top Secret !!!