Tag: Solo

Scheduled Q was M.I.A

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WARMUP: S.S.H. , L.S.S
THE THANG: Scheduled Q was MIA so we improvised. After the warm-up we rucked to the Walmart parking lot stopping about a quarter mile to do 25 squats and erkins on the guard rail. In the parking lot we did 20 merkins and overhead presses and ran a lap. We also did 50 step-up (25 each leg) on the wall-bench in front of Walmart. Proceed back to COT
MARY: One round of Mary – flutter-press, Freddie Mercury, LBC, American Hammers
ANNOUNCEMENTS:
COT: Closed in prayer

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Max on Q – You Know The Drill

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WARMUP: Mosey to the GHES Teacher Lot for:
25 Mountain Climbers
20 LBC
15 Carolina Dry Docks
10 Hand-Release Merkins
5 6ct Burpees
THE THANG: Mosey to the Keller Williams parking lot:
PAX in a straight line and lock arms. Lunge walk to the other side of the parking lot. Reverse lung back.
Keeping the arms locked, squat walk out.
Unlock the arms and bear crawl back.
Mosey back to the bottom of the hill.
AYG back to the GHES teacher lot.
Inch Worm Merkins to the other side of the lot.
Crawl bear back.
Wide-Arm Hand-Release Merkins
Carolina Dry Docks
Mosey to the 1/2wall around back:
Over & Back x 5
V-Ups
Protractor
Flutters
American Hammers
MARY: See above
ANNOUNCEMENTS: Indeed there were.
COT: Principle #5

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DRP

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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:

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Attendance Taker

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WARMUP: Ran a short loop around the parking lot
THE THANG:
Rucked around the property , did a series of exercises and some partner work on the field, overhead carry, suitcase carries while the partner stayed back and did a series of excersises.
MARY:
ANNOUNCEMENTS: D2D, Bethel Men’s Shelter
COT: Closed in prayer

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Falling Sand

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The Thang:

Mosey to back parking lot
5 rounds
10 deadlifts
10 hang cleans
10 squats
10 OH press

10 sandbag burpee complexes

Move to field
50yd bear crawl sandbag pull down
50yd sandbag toss back

Partner up
P1 50yd double farmer carry
P2 Sumo Yoga low squat arms OH

P1 double ruck carry
P2 Superman hold

P1 low plank w ruck
P2 100yd run

Moleskin: YHC busts another filler bag, easily shedding 10 points of sand in the final 15 minutes of the workout. Maximus represented the “still wearing shorts in February” club before flying off to warmer weather today. PETA was recovering from the death flu and still put in the work. Sprocket was alone in his thoughts on the field but is always chatty when humping weight. And, last but not least, Spider-Man served up a web of mumble chatter and groaning when it came to sandbag complexes and bear crawl drags – I kinda like it.
Always a pleasure – Solo

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On the X

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WARMUP: Side straddle hops in cadence to 20, Imperial Walker in cadence to 20, Abe Vigota (slow old man windmill in cadence to 20.
THE THANG: On the X :

Each line 12,3,6,9 o’clock gets 5 hand release merkins at the end of each rotation you go all the way around on hands to next quadrant line once you are there get on your feet and jog in place until all PAX done

Rotation1
Q1: Shoulders : All exercises to 15 in cadence
Baby arm circles front
Baby arm circles back
Moracan night club
Overhead arm clap
Carolina dry docks 15 OYO then do Merkin circle 12, 3,6, 9 o’clock position hand walking to each jog in place when done.

Lap around the parking lot Indian Run last the whole way
Q2: Legs : All exercises to 15 in cadence

Alternating side squats
Blart: riding your motorcycle hands on handle bars sway forward left right then back
Cracker jacks= side straddle hops in squat position
Single leg RDL 15 per leg
Bolt 45’s half way down from standing, all the way down from halfway then 15 full squats

Q3: Abs
Plank 30 seconds
Side plank 30 seconds
Knalp 30 seconds
American Hammer 15  4 count
Box cutter 15
Gas pumper 15 OYO

Mosey back to COT

MARY:Two minutes all the way up 30 seconds halfway 30 seconds all the way without touching ground 10 then all the way up 10 repeat until time

ANNOUNCEMENTS: D2D final push, Mint Hill CSAUP @Goose will post details
COT: Shout out to all the Men of F3 who have kept coming out into the gloom and have not only kept this thing up for over a decade but have grown F3 through there witnessing in there spheres of influence. It has been more than a blessing to so many!!

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Fab Five at Currahee

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WARMUP: Quick mosey to the front of the school for some temporary shelter from the rain..declaimer, we will be getting wet.
THE THANG:

six exercises all 10 count reps
1. Overhead Press
2. Squats
3. Bent over Rows
4. Curls
5. Flutters
6. Man Makers

After completing the exercises, mosey with ruck and sandbag to the parking lot, drop sandbag, bear crawl up to second level of parking lot, drop ruck. Tempo run between the three islands. Back to starting point, ruck on, reverse bear crawl back to sandbag, carry sandbag and ruck back to front of school.
Rd 1 – exercises 1-3
Rd 2 – exercises 4-6
Rd 3 – exercises 6-1 (backwards)
Rd 4 – exercises 1-6

Back to COT

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Simple but Effective

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22 Men got better today:

Run to Office Parking lot: 15 Merkins and 15 CDD

Run to Gold Hill Elementary teacher parking lot: 20 LBC and 20 Hello Dolly

Run to Gold Hill Middle teacher lot: 15 squats and 15 Lunges

Mileage ranged from 3-5.  Great job.

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Bunny fu-fus

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WARMUP: Jog lap around lot then some basic warm-ups. Grab bags and move to front of school.
THE THANG: Complete the following exercises. Every 2 mins run to cone at end of drop off line and back.
20 OH presses
50 hop overs
30 front rack squats
50 hop overs
40 push-ups
50 hop overs
30 back rack squats
50 hop overs
20 OH presses
Solo was calling the hop overs bunny fu-fus or something since they really started to add up.
After finishing the board we moved over to the amphitheater. Starting at the bottom, bear crawl to 1st landing dragging bag and do 15 jump over burpees. Crawl and drag to 2nd landing and do 12 jump over burpees. Crawl and drag to 3rd landing and do 9 jump over burpees. Bear hug sandbagand move back to start. Crawl and drag bag to 1st landing and do 15 over the shoulders. Crawl and drag to 2nd landing and do 12 over the shoulders. Time was up before we could make it to the last landing. Carry bags back to COT. Great work by everyone. Thanks for the opportunity to Q!

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