Tag: Sprocket

Yard Work

Leave a comment

WARMUP: Yes – stretching, gas pumpahs, SSH, Windmills, Squats, Nightclubs, Imperial Walkers.
THE THANG: DORA ( Derks, Squats and Dips) Hill work with some Bomb Jax and Sumo-Squats followed up with 4 corners (Merkins in cadence and Flying Squirrels (oyo).
MARY: Yes – 4 mins of Mary saved us from 20 Flying Squirrels….
ANNOUNCEMENTS: cSAuP coming, FtMill Care Center signups, Christmas party, etc etc
COT: Yes

TClap |
0

Kettlebell Chaos: Four Rounds of Fury with 20 Swingers

Leave a comment

Rolled in with seconds to spare, hopped out grabbed the kettlebells and gave the disclaimer.
Warm up :
Cherry Pickers
Stretch the hamstrings reach to the right foot, then the center then the left foot, back to center.
Overhead claps.

The Thang:
Round 1
45 Seconds of Kettle Bell Goblet Squats
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Kettlebell Imperial Goblet Squats
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Kettlebell Lower Leg Lunges
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
Run a lap around the parkinglot

Round 2
45 Seconds of Right Leg Roman Dead Lift
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Left Leg Roman Dead Lift
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Wide Leg Kettlebell Deadlift
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
Lap around the Parking lot with the kettle bell hit the speed bump rifle carry, make it to the turn regular, hit the next speed bump riffle carry, get to the turn regular till you get back to the start.

Round 3
45 Seconds of Kettlebell Pass Under Lunges
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Right Arm Kettlebell Bent Over Rows
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Left Arm Kettlebell Bent Over Rows
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
Lap around the parkinglot with the kettlebell make it around the bend and slowsy to the next bend then regular till we get back to the start.

Round 4
45 Seconds of Kettlebell Overhead Press
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Right Arm Kettlebell Chest Press On Your Six
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Left Arm Kettlebell Chest Press On Your Six
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
Time is is up Recover.

Announcements, Prayers and Praises

TClap |
0

Flag Handoff at The Sink…..If you know what I mean?

Leave a comment

Flag handoff from Maximus to Farmer’s Only.

WARMUP:
Warmed up with a lap around small loop and back to circle perform a few exercises to get familiar with the bags.

– Merkin (5-5-5 – Regular, Wide, Diamond)
– SB Toss (10)
– SB Shoulder to Shoulder (10)
– Deadlift (10)
– Manmaker (5)

THE THANG:
Partner up. DORA. One partner carries, One partner exercises. 50 reps for each exercise.

1 – Suitcase Carry/Overhead Press
2 – Shoulder Carry/Lunges
3 – Back Carry/Flutters w/ Press
4 – Overhead Carry/Rows
5 – Zercher Carry/Cleans
6 – Bear Carry/Curls

Everyone went through once at 50 reps each exercise. Some began making way back through before all PAX drop the exercise portion and began making way down the list completing just the carry. Stopped with about 10 mins left for next activity.

Next up, we piled all the sandbags up on one end and went back to the other side. PAX divided into two teams and one PAX at a time for each time raced down to the pile to retrieve a bag and bring it back to other side. All PAX take a turn and team that recovered the most weight at the end is the winner. Losers perform burpees.

ANNOUNCEMENTS:
Lots of CSAUP opportunities this Summer. July 4th convergence.

COT:
Flag Handoff. Congrats Farmer’s Only.

TClap |
0

School’s Out: Dawn Patrol Edition

Leave a comment

Nice showing at DP. A couple double downs, a couple big brains (SLT) and a couple late risers … all perfectly acceptable.

With that said, “I have to get the kids to school” is not valid for June and July, so get out and double down.

6 rucked, 3 ran. We had a 2.5 mile loop.

Down that way, right at the pharmacy, around to Hardees, take a left, all the way to the T, right, right at the next T, come up behind the post office, Forest, Academy and back.

If I lost you, Bandcamp can translate.

Looks like we made it,

Barry Manilow

TClap |
0

Murphish

Leave a comment

WARMUP: SSH, mosey to print shop
THE THANG:
1st Station – Print shop
25 pull ups
25 squats
2nd Station – Academy & MAIN
25 merkins
25 squats
3rd station – Academt & Monroe White
25 merkins
25 squats
Repeat – most got 3 full loops
MARY:
ANNOUNCEMENTS: Him Camp
COT:

TClap |
0

Ruck & Block Grind: The Ultimate Shoulder Challenge!

Leave a comment

Showed up with only Falcon Crest there, and the PAX started to trickle in.

Warm-up:
A few exercises to get started.

The Thing:
Grab a cinder block and speed ruck to cones in the car lane.

Round 1:
– 10 Cinder Block Squat, Curl to Overhead Press
– Ruck to large cone on the right:
– 5 Man Makers
– 10 Ruck Push-ups
– 15 Overhead Ruck Hold Squats
– Speed Ruck around the parking lot

Round 2: Rinse and repeat
– This time, further ruck around more of the parking lot.

Round 3: Rinse and repeat
– This time, ruck the immediate parking lot and then around the field.

Round 4: Rinse and repeat
– Bring the block with you.

After Exercise:
– Carry block to the bottom of the hill going to Walmart.

Light Post Challenges:

1. 1st Light Post:
– Farmer carry your ruck and a cinder block.
– Perform 10 cinder block curls.
– Hold cinder block straight out in front of you for a 10 count.

1. 2nd Light Post:
– Farmer carry your ruck and a cinder block.
– Perform 10 cinder block squats to curls.
– Hold cinder block straight out in front of you for a 10 count.

1. 3rd Light Post:
– Farmer carry your ruck and a cinder block.
– Perform 10 cinder block squats to curls to overhead press.
– Hold cinder block straight out in front of you for a 10 count.

Once completed, farmer carry your ruck and cinder block to the entrance of the school. Then, put the ruck back on and get the cinder block back any way you can.

It was a shoulder smoke show!

Announcements, Prayers, and Praises:

TClap |
0

Not leg day, not really

Leave a comment

WARMUP: SSH, Moroccan Night Clubs, Little Baby Arm Circles, Imperial and Hillbilly Walkers, Cherry Pickers
THE THANG: Mosey to the parking lot on the side of Persis. Partner up for a “no legs” DORA. One partner works, the other partner does an easy “moderate” run to the end of the parking lot and back.
100 BBSU
200 Merkins
300 Leg lifts (wheezy Jefferson?)
With 15 minutes left, walked to a more open area for broga. Worked on hips and hamstrings for about 11 minutes.
Mosey back to CoT for one more ab exercise. Cross body crunch (left leg over right knee, crunch right shoulder to left knee) for a 4 count. 1-3 was hold, 4th count was release. Both sides x10 and DONE
MARY:
ANNOUNCEMENTS: HIM camp and CSAUPS
COT: Started with a reminder that F3 is about bettering the men that choose to appear in the gloom.
Rather than ask for standard prayer requests, YHC asked the group to list something positive that we could think about throughout the day. This turned quickly into a list of prayer requests…

F3 isn’t about any particular faith or viewpoint, we are here to become better partners, fathers, friends, and citizens of the world. We’re learning to live 3rd.

The Circle of Trust doesn’t have any prescribed formula, and our region tends to use it as a prayer chain. I feel being locked into this methodology is a bit of a disservice to ourselves and our time in the CoT. I say this in the least self-serving way possible.

This is our time to work on OURSELVES.

The CoT is a place where PAX have an opportunity to say what’s on their hearts. We could talk about personal pain and difficulty, and celebrate the victories we have against daily obstacles.

More often than not we hear about a friend or relative going through a tough time. I’m glad people are concerned, I really am, but what I would rather hear is how that affects you, and how that is going to change you. What action will you take? Send a gift card to your friend whose wife is going through some shit. Watch your neighbor’s kids so they have time to go to a job interview. Help change a set of brake pads. When you get home and the M hasn’t cleaned up after her Ramen mess for the 4th day in a row just smile, take a breath, and appreciate your M.

This morning as my CoT turned itself back into the prayer meeting I decided to read between the lines. I heard some PAX say some things that were the usual fare. What I heard was that we have a lot of men in the Fort dealing with anxiety over things they cannot control, things that don’t affect their daily lives.

So when I got it back, I simply asked that we think about what our brothers had to say and find a way to make the lives of those around us a bit better. Let’s live 3rd in a way that enriches and does not tear anything down.

38 out

TClap |
0

One Eyed Willy vs Cyclops

Leave a comment

Disclaimer Provided
WARMUP:
None
THE THANG:
Rucked two by two towards WEP to asses future layouts of the sidewalks.
At the theater of WEP the following movements were carried in cadence for 10 reps each.

SSH
HILLBILLY WALKERS
CHERRY PICKERS
MOROCCAN NIGHTCLUBS

STEADY SHUFFLE BACK TO COT
for a total of 3.4 miles

MARY: led some stretches. That’s what the pax needs the most.
ANNOUNCEMENTS:
Bethel Church ministries
4 CSAUPS for the summer 2024
Read your newsletter
COT: We prayed over it.

TClap |
0

80th Anniversary of D-Day

Leave a comment

WARMUP: Jogged a lap around the parking lot, butt-kickers, high-knees, karaoke. Then we circled up for Imperial Walkers, SSH, MNC
THE THANG:
PARTNER SANDBAG TOSS – 1 LAP (Vest/Ruck on or Slick)
80 RUCK SQUATS (Vest/Ruck, Sandbag, or Both)
80 MERKINS (Slick)
80 DEADLIFTS (Ruck, Sandbag, or Both)
80 OVERHEAD PRESS (Ruck on or Slick)
PARTNER SANDBAG TOSS – 1 LAP (Vest/Ruck on or Slick)
MARY: No Time
ANNOUNCEMENTS: HIM Camp end of June, Blood Drive 5/30 still spots available, 3 CSAUPs this summer
COT: Closed in prayer

TClap |
0