The Kitchen Sink – 01FEB2023

WARMUP:
We stretched a bit, some windmills, light jogging, tappy-taps, some SSH, you get the idea…

THE THANG:
Sandbags required. YHC had and recommended a 60lb, but no one was weighing anything…
– First it was a long, bagless loop around the parking lot/car loop with some stops to do things like Merkins, squats, and the like.
– Then we grabbed our sandbags and partnered up for a little catch me if you can from the flag to the top of Hubert Graham — 5 burpees while your partner farmer carried your bags, catch and switch
– At every manhole cover on the way down the hill (for 7 covers), do 5 manmakers
– On the way back up the hill, do 20 flutters (2-count) with press at each manhole cover
– Next round, 3 curls on the way down and up
– REPEAT as time allows… time didn’t allow…
– Back to flag for cool-down and Mary

MARY: No Chicks Allowed.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle

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Hill repeat Monday

At 0515, YHC told the PAX there is no warm up we were ready to roll and headed out toward Gold Hill Middle. It was supposed to be a mosey, but was more running.

At the first parking lot we counted off and gave a very bastardized disclaimer- basically modify as necessary and you should read the disclaimer on the website.
From there I explained what the workout was,;
25 merkins at the school, then head up the hill to the bank, do 25 Freddy Mercurys (4 count- like in cadence), then back to school and rinse/repeat until 0600.

Most got in 4-5 rounds and all got in at least 3.5 miles.

COT: lots of announcements and prayers – I was oxygen deprived so I don’t recall them at this point 🤦🏼‍♂️

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The Battle: Kitchen Sink edition

Nice cool morning here in the greater Tega Cay area. As we were waiting in the parking lot YHC was hoping for at least 1 more pax to show up for what I had planned. Thankfully PETA pulled in at 5:14 and we were ready to go!

Warmup:

25 Merkins IC ( I’m a little disappointed in myself when I struggled with my last rep. I will do better next time)
25 Flutters IC
10 Merkins IC
10 Flutters IC
5 Merkins IC
5 Flutters IC

Mosey to the Tree within the Traffic Circle

Counted off the pax into team 1 and team 2. Facing opposite ways we did a competitive “challenge run” running around the large traffic circle in front of the school. This run required the 6 to do 2 burpees before running to the front. To win each team had to complete 4 laps. Winners got to do 10 Burpees and losers had to do 20. Pax pushed and it was a VERY close race as a result we both won and did 10 burpees.

Mosey to the front of the school.

We began the 2nd portion of the workout doing a Tabata style sequence 45 seconds of work 15 seconds of rest.

2 Rounds of :
HR Merkins
Squats
Diamond Merkins
BBS

After the second round we did a recovery lap and got into the mental battle known as “last man planking” In short we circled up and held plank as long as we could until no one could plank anymore. I would periodically call merkins to “thin the herd”. After calling 5 merkins IC everyone held fast. After calling 6 merkins IC we had 4-5 drop. After calling 7 Merkins IC we had everyone else drop except for YHC and Maximas. With that Maximas was declared the winner and we moved on to COT with just about 7 minutes to go.

With a little under 7 minutes to go of course I called a Burpee EMOM. Started with a round of 10, moved to 11, moved to 12, back down to 11, down to 10, and then one last round of 10. With only 30 seconds left we did a light stretch and 1 more HR merkin for good measure.

Great work by all the men who showed especially Flounder as he sets a great example for all the other PAX.

The Theme today was “the Battle”. Not only the battle we face with competition, or each other but mostly the battle we have with ourselves. How much can you push yourself and how far are you willing to go? Chances are you can go at least “one more rep” you just need to believe you can and people to help push you further.

Thanks for the opportunity! Until Next Time!

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Geezer Butler

Big crowd this morning at Block Party. 24 men started their day off right, some ran, some rucked, and some stuck around and the rest followed the old geezer.
First stop, the bank on the corner, actually it is a pharmacy now. Circled up for exercises in cadence (SSHs, MNCs, IWs, WMs). Next, we selected a partner. Bear crawl to the middle of the parking lot, 10 partner merkins, bear crawl back to the curb, rinse and repeat 3 times.
Next, we ran down to the town hall offices, 3 rounds of Mike Tysons (set of 10). Back on the road, up to the top of the hill on Williamson St. 3 rounds of Partner pushes between the light poles. I was corrected, one of the poles was actually a flag pole (old man eyes). Next, hold plank, down to elbow, six inches. Back down the hill, return to the top of the parking lot. Brisk mosey to the parking lot across from COT with the brick wall. Dora 1-2-3, 200 Carolina Dry Docks, 300 Squats, 400 LBCs. Partner 1 performed the exercises while Partner 2 ran to the wall and did 3 muscle-ups.
Back to COT

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Arms and Run

WARMUP: SSH, Merkins
THE THANG: 3 stations Arms concentration.
Station 1 at the top of the hill of Massey, 25 Merkins
Station 2 at back parking lot of Pike Eng, 35 yard Bear Crawl.
Station 3 at tye WEP playground, 10 pull ups.
Run back to Massey through 160 to complete a 0.75 mile loop.
Rinse and repeat.
Total of 3 to 4 miles with the exercises.
MARY:
ANNOUNCEMENTS: D2D Bar package pick up on Saturday at Amor between 2 and 6PM. CSAP coming up by March.
COT: prayers for families.

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Tribute to Cardinal

WARMUP:
15- Side Straddles Hops
10- Tempo Merkins*
10- Flutter Kicks Double Count
10- Little Baby Arm Circles Forward
10- “ “ Backward
10- Hallujahs
10- Knoxville Cherry Pickers*
20 Sec. Samson Hold*

THE THANG:
Complete each round and then run 160m
Rd 1&2 (5 counts)
– Burpees, Big Boys, Heels to Heaven
Rd 3&4 (10 counts)
– Burpees, LBC, Mtn Climbers (double count)
Rd 5&6 (15 counts)
– Burpees, Air Squats, Freddie Mercurys

20 Burpees

We still had time after completing Cardinal’s weinke so we took a quick mosey to the playground. Partner up. One partner completes runs while the other partner does 10 pullups and 5 burpees. Two rounds and then run back to the start point.
MARY:
Completed some rounds of exercises
ANNOUNCEMENTS:
Decided to forego announcements and focus all of our thoughts and prayers on Cardinal’s family.

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“Jump Program” and FNGs…what are you talking about?

Go back to when you were told, “say your hospital name, age, FNG” at your first workout. We likely can all recall that exact moment. You were probably like most of us, “now what happens, AND, what just happened”…aside from likely knowing you were going to be sore the next day. Maybe someone was in your ear during the workout encouraging you, maybe asking you questions when you’re just trying your best not to merlot, or maybe no one really said much to you (or you zoned them out) because you were just trying to follow along with the exercises or the lingo. Whatever your experience was, how long was it until you started understanding the small things like: “oh, that’s what an AO is”, or “now I get why I shouldn’t look up merkin on the internet”, or “there’s someone that schedules people to lead a workout?”…or pick your question.

The bigger question is, when did you start to feel like one of the PAX and you belong.

As we continue to pick up FNGs weekly (good work here!), the question this group of 6 that developed the “Jump Program” asked each other is: “how can we get these guys plugged in to F3 faster, how do we answer some of these basic questions we all now take for granted, how do we make them feel welcome and that they belong, how do we not leave this man behind”.

Since none of had the one silver bullet answer to this question, this is where the “stuff worth trying” mindset really came into play and the Jump Program was willing to try, fail, try, fail…rinse and repeat, with a mission to be intentional about making FNGs feel included, drive relationships early, and provide an F3 overview within 1 month of 1st post.

We started with looking at day 1 for an FNG and came up with this acronym SINCK (sounds like sync) which we want to share and have you apply it as best you can. Yes take liberties of course as these aren’t rules or core principles; hence the “worth trying” application.

  • S – Selfless
  • I – Impression
  • N – Naming
  • C – Connection
  • K – Knowing (as in get to know)

Selfless: Todays workout isn’t about you (non-FNG Pax reading this now)

Inclusion: Give some space, but make sure FNG has a guy with him from beginning to end outside of the EH Pax and Site Q – give him a sense of inclusion

Naming: Be mindful of body language as he’s being named – we want him to come back out and his name shouldn’t take away from that (we know names don’t matter but he doesn’t)

Connection: Remember, you’re his first impression of F3 so try and connect with him, or listen for clues on who he may connect and relate to

Knowing: Get to know him and gather some background (who EH’d, how’d you hear about F3, where do you live?)

Once the FNG has been named, this is where the Jump Program kicks off. We have been gathering FNGs and their contact information and have a goal in offering monthly off-the-books (OTB) workouts. We’ve kept this OTB in an effort to remove the intimidation FNGs tend to feel in the beginning when working out with guys who have been working out a lot longer than them and/or they’re still trying to figure out what a Carolina dry dock is. The Jump Program team has been co-Q’ing a 30 minute workout, very Q-school 101’esq, along with a coffeeteria intro to F3 Q&A following the workout. Having co-Qs allows the newer PAX to ask questions, allows the co-Qs to answer questions and/or address basic “when I was new, this is what I remember having questions about, or not finding out about ‘x’ until I was a year into F3”. We all have these stories of course, but the idea is that the new PAX outnumber the co-Qs with the goal that they are surrounded by PAX on the same F3 knowledge base (i.e. they feel like one of the guys b/c the guy standing next to them knows just as much as they do!).

Certainly more to come as this evolves, and would love your help with FNGs encouraging them to attend the monthly OTB Jump Program workouts. If they miss one, they’re invited to come to the next one and more than once if they’d like. If you can help apply the SINCK, maybe this is something that makes the FNG think “I could see myself working out with this group”, which we all know is the first bite of the apple we all took when someone pulled us aside and said, “remember, you need to say your hospital name, age, FNG”.

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21s have short term memories

WARMUP:
SSH
Windmill
Low slow squats
Lil baby arm circles

THE THANG:
21s merkins and squats
Started at bottom of hill by light poles. Ran up hill to next light pole between sets. At 11 we turned around

For those who don’t know 21s, you start with 1 merkin and 1 squat. Work your way up to 21 each.

Pax were to fast so I had to make some stuff up on the fly to fill last 10 minutes.

Each pax grabbed a rock of medium size. Some pax don’t listen very well and they had to change.

Start on your back with rock at your waist. Arms extended. Raise rock over your head and touch it to the ground – 10

Toe touches – 10

Repeat those exercises with rep count of 8

Move up toward school to do some abs and 10 more merkins and squats.

Total of 240 merkins and squats for the day.
MARY:
ANNOUNCEMENTS:
COT:

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Cardio & Coupons at The Sink

WARMUP: 8min warm up run wherever you choose but be back for the rest of the warmup.
Windmills & Imperial Walkers
THE THANG: 30yd Crab Walk to the coupons (sounds a lot like last week) and grab a coupon of your liking, or disliking. Options were sandbags, kettle bells, rucks and cinderblocks.
1min Thrusters then a 10sec rest
1min Chest Press then a 10sec rest
1min Overhead Press then a 10sec rest
1min Derkins then a 10sec rest
1min Dips then a 10sec rest
1min Thrusters then a 10sec rest

Run a lap around the parking lot.
With coupon, 12 fixed leg lunges, each leg
20yd Partner Pushes, twice

Run a lap around the parking lot.
With coupon up in the air, leg lifts, bicycles and flutters w/ the press.
6ct Burpees
More Thrusters
Run another lap
MARY: Incorporated throughout
ANNOUNCEMENTS: Divac articulated the meaning of having Autism Strong as a organization we’re fundraising for with D2D. Read your newsletter and engage in one of the many outreach opportunities.
COT: It happened and it was powerful.

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