Tag: Sprocket

2023.31 Armory

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Suicides:
Snatches at the base line, Burpees at the turn
Count is 4:8:12 (Snatch each arm)
Lap
Repeat 2:4:6
Lap
Repeat 1:2:3

Transport exercises followed by strength exercises:
Dragon walk, Thrusters, Rows
Bear crawl, Front raise, Squat
Lung walk (with holds), Tricep ext, Swings

Was on vacation, sorry for the delayed post. Naked and Afraid never poked me. What a gentleman.

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Keep up…the good work

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Disclaimer at 5 AM sharp from YHC, we crossed the street to panera for some in cadence Warm-O-Rama that included,

Side Straddle Hop
Windmills
Moroccan Nightclubs
Imperial Walkers
Hillbilly Walkers

1 mile around Kingsley and then time for some,
Lunges
Merkins
Step up

1 more mile around Kingsley and now this time,
Squats
Merkins
Mountain Climbers

1 more mile and it was time for CoT

CoT:
Announcements: Bethel men’s, convergence and read newsletter
Prayers and Praises (said & unsaid)

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Spicy Turtlehead

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This morning we were blessed with a beautiful breeze from the south. And we got right to it at 0500.

Ruck/COP:
w/Alternating Shuffle around school
SSHs, LSSs, Ruck Merkins

Weinke: A Blue Light Special, if you will…
Buy In: 200m Suitcase Carry

30 min AMRAP:
20 Ruck Swings
15 Ruck High Pulls
10 Ruck Thrusters

Cash Out: 200m Suitcase Carry

We had a few minutes to spare to I had to reach into my Mexican Junk Pile to see what we could do to close out the WOD…

Finisher:
Partner Up
CMIYC around parking loop x 2
P1 Farmer Carries both Rucks
P2 5 Merkins, Chase & Catch Up

Sprocket – you are a leader that we all look up to in The Fort. Thanks for the tap and including me in the “Spicy Tour”.

Punch List out.

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A Mountain of Cards

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WARMUP: A short jog followed by an equally short nur. Some stretching movements.
THE THANG: Deck of cards:
Diamonds: Merkins
Spades: Bent Over Rows
Hearts: Curls
Clubs: Flutter Kicks w/ Press (in cadence)
4 other cards: 300m run/jog
About 12 cards in, a man (Joe) appeared in the gloom inquiring about a workout groom he read about online. He has friends that do F3 up in the Huntersville area. Joe is now known as Walk-On for obvious reasons.
With the extra time:
Suitcase carry 100yds
5 Man Makers
10 Really good squats
Suitcase carry 100yds
Thrusters
MARY: Mixed throughout
ANNOUNCEMENTS: Newsletter
COT: 5th Core Principle and we named Walk-On

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What do you call a Kitchen sink filled with sand?

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WARMUP:
Worked our way around the school drop off lane stopping along the way with the following:
SSH, low slow squats, tempo merkins, toy soldiers, butt kickers, high knees and windmills
THE THANG:
Carried sandbags down to amphitheater where we did the following:

From the bottom each pax had a sandbag or rock.
Man makers with sandbag toss up to the third level
20 squats with coupons
Man makers with toss
20 squats with coupons
Clean and press then toss sandbag up to third level
15 deadlifts
Clean and press with toss
15 deadlifts
MARY:
Airborne hip specials
ANNOUNCEMENTS:
Stuff the bus on Saturday
Convergence on Friday, bring school supplies
Dam to Dam fundraisers start in Sept
COT:

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NFL & College Pick’em Sign-ups

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NFL & College Pick’em is back

You may sign up for one or both of them

College Football cost $28 ($16 from every entry goes to F3 Fort Mill Scholarship fund) Week 1 starts Sept 2nd ; last day to sign up will be Sept 1st

NFL Football cost $36 ($21 from every entry goes to F3 Fort Mill Scholarship fund) Week 1 starts Sept 7th ; last day to sign up will be Sept 6th

$64 will cover both leagues

Pick the winner of each match-up (no spreads) Both leagues at set to Confidence Mode, where game you feel the most confident in winning will be rank highest and the game you are not so sure about lowest.

Payouts 80/20 – 1st/2nd

Both pick’ems will be run through ESPN

No bonus points this year like we did last season for EH’ing, Community Services, Trash Pick Up…etc .

Your worst week / lowest scoring week will be dropped from your overall score.

Send Venmo payment to @Bigfoot911, last four of phone# 7756 . Send me a Slack message once you’ve done so and I’ll send you a link to sign up

As an added bonus, this 2nd F activity will be part of Hanging with Stang starting Thursday, Sept 7th through Jan 7th, where we’ll take the first few minutes to talk about sports and then a short discussion on various topics like: Taking Risks, Control, Gut Feel, Perception vs. Reality, Adaptability…and many more.

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Keep Moving at The Fort

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WARMUP: Mosey the WEP loop with 3 merkins at each bench. COP with all the favorites
THE THANG:

Chest: do exercise, run/jump on stage, tag wall and run back to start. Accumulator. 5x merkins, 5x wide arm merkins, 5x shoulder taps 5x CDD

Legs: Lt Dan. #soulcrusher

Cardio: Triple Nickel. Big hill. 5 Mal Tar jai at bottom, 5 burpee at top, 5x. Group temp run.

MARY: LBC, flutter, dying cockroach, grave digger.

COT: theme today was Keep going. In the work out, work, family, life. Great to be back in the gloom today. Trucker’s mumblechatter never disappoints. We welcomes two FNGs. Let’s keep @Ditchwitch and Kulu coming back.
Aye

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We found a snowman and a new site Q

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WARMUP: Put rucks on back. Started moving.
THE THANG: This was an old school fire ant wienke YHC had in storage from Dec 2020 and seemed fitting for a longer distance touring of Tega Cay.

We set off towards Walmart and at the bottom of Hubert Graham (maybe 16-17 min pace), we stopped for a series of exercises we’d repeat 3 other times with increases in rep count of 5 (started with 5 reps).

Exercises were: man makers, lunge walks (both legs is 1), curls, swings, up rows.

On our way up the hill, we crossed paths with a running snowman who was moving and in training for GrowRun NO. Next stop was Walmart parking lot by brewery for 10 reps, same exercises. Discussions with DR Pax Rousey uncovered his past experiences with GrowRuck Myrtle that Mainframe and Divac tried to not relive in their minds. Wegmans and PL May have come up.

Once finished with our counts of 10, we went in the back of Walmart and made a quick decision not to see if we could make it over to Colosseum…that would have been tight getting back to COT.

At the bottom of HG once again, we started or rep counts of 15 and found our frosty snowman yet again, this time with a ruck on his back…running no less. He joined us for our final 15 before heading back to COT.

Before getting to COT, we had just enough time for a quick mosey shuffle around the small parking lot with rucks on.
MARY: nada
ANNOUNCEMENTS: completed
COT: also check

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Know your place

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WARMUP: rucked over to old Kingsley
THE THANG: continued rucking around old Kingsley loop and back to bigger parking lot on far west side. We then did a small set of exercises: 10 squats, 10 curls, 10 overhead presses.

Next up was a goal of a 15 min, 1 mile time hack. Instructions were: single file line, we’d rotate the man in front to the back every .2 miles, we had to stay together within a 1-2 arm reach, only the man in front and back could talk in terms of instructions on spacing, speed, etc.

We did pretty well keeping together until the end when our spacing separated a bit to much so while we did make the time back, we didn’t complete it all together.

Quick AAR (after action report) in the parking lot on what went well / didn’t go well. Comments were: difficult to stay silent when not in the front / back, the need to ask for help when trying to keep up, need for more talking from the back.

Another set of the 3 exercises noted above. Then back to COT going the short way as we were running low on time.
MARY: not today
ANNOUNCEMENTS: check
COT: check

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Deck of Cards

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WARMUP: Ruck Lap
THE THANG:
Went through the whole deck of cards
Hearts= man makers
Diamonds=LSS
Clubs= big boy situps with ruck overhead
Spades= ruck swings
Jokers = 200 meter ruck overhead walk
workout to 104 reps of each exercise
MARY: none
ANNOUNCEMENTS: newsletter
COT: closed in prayer

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