Tag: Sprocket

Wrapping up AKA#4

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WARMUP: SSH X 30, Imperial Walker X 15, Squat X 15, Merkin X 10, Lunge X 15, Mountain Climer X 15, Dry Docks X 10, Burpees X 10, Monkey Humpers X 15, SSH X 30
THE THANG: Mosey to band lot, HIIT workout. 45 seconds work, 15 seconds rest. 4 rounds of each. Merkins, Squats, Burpees, Mountain Climbers. Mosey to Pull up bars. Try to get 4 sets of: Pull Ups – 5, Dry Docks – 20, Big Boys – 20, Diamonds – 10. Mosey to front parking lot for Mary.
MARY: All X25 – Flutters, Hello Dolly, Freddy Mercury, Rosalittas, Box Cutter. Mosey back to COT for cool down stretch.
ANNOUNCEMENTS: Cannoli run, blood drive
COT: Prayers for FNG StageLeft for his upcoming move, Luka and Vuvazella. Thanks to all the PAX that supported AKA#4.

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It’s Good to Be Back

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COP
SSH x 20
Low Slow Squat x 10
Moroccan Night Club x 20

Disclaimer, move to start point.

WEINKE
Use parking rows as pain stations
11 Reps Each Stop

Method of Travel
Rounds 1 & 2: Lunge walk to each row
Round 3: Bear Crawl KB Drag

Stop 1
Halos
Kid Launch

Stop 2
One Legged RDL both sides

Stop 3
Tricep Extensions
Curls

Stop 4
Goblet Squats
Cossack Squats

Stop 5
KB Swings
OH Press

Stop 6
Burpee Snatch

Stop 7
Bent over rows

We completed 2 rounds and headed back to start for some Mary

Mary
WWI Situps
American Hammers
V-Ups
LBCs
Merkins (who knew this was Mary??)

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Dark and Light

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WARMUP: buy in: running the short parking lot with a burpee at every light (16ish)

THE THANG: carry coupons down through the dark path to Harris Street Park. Squats along the way for the 6. It was dark, but not as dark in our souls as the return trip….

Found the parking lot, but nobody saw the pre-set lights on the basketball court. 30 tricep extensions, 30 curls, finally some mumblechatter of “we could have just done this in the original parking lot”

Moved over to the basketball court. 2 Bells (one heavy, one light) set at half court. Bear crawl to half-court and switch bells (either with the one already there or another PAX), then keep bear crawling. Return trip was lunge walks with the same principle. Did squats at one end, merkins at the other, and swings the third time.

The trip to COT was illuminated up Harris street; trading bells as needed and carrying all the gear.

MARY: she weighed 200lbs and came out of Clickbait’s truck with her twin sister. We had to get them back in.

ANNOUNCEMENTS:
Cannoli Run – 5/20.
Bethel Men’s Shelter service tomorrow (5/4)

COT: Continued prayers for Luka

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Honey Badger – Q School 101

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Following the Honey Badger First Monday of the Month 7 minutes of burpees we moved to a lighted area near the gate to the football field. There was a supposed to be a 601 group peel off, but Slap Shot likely needed a minute after taking the record for the most burpees in 7 minutes.

WARMUP:
Started with some explanation to the men of the components of a workout and the purpose/importance of each. Disclaimer, Warm-up, The Thang, Mary, COT. Given that we had AKA in attendance there were a number of PAX participating that taught YHC how to Q. This provided a unique opportunity to identify three PAX in attendance that either had never Q’d or had Q’d less than 5 times. I catered a lot of my message to them and some to all in attendance.
• SSH x25
• Windmill x10
• Imperial Walker x10
• Diamond Merkin x10 (at this point I mentioned the importance of good form in leading. If your form is poor, then your leadership is poor. A number of PAX tend to cheat the exercise, count fast, and get ahead of the PAX they are trying to lead.)

THE THANG:
Mosey past the pull-up bars to the bottom of the hill. The point of this part of the lesson was planning. When planning a Q, Google Maps is a great tool as you will you see things that you may not have seen in the gloom before. The hill behind me was a great example. Every PAX in attendance has run that hill at some point, but they may not have noticed the equally spaced trees moving up the hill. These can be used as a markers as part of a workout. YHC have Q’d this workout previously, but it offered a nice example of how to use an AO and that creativity does not need complexity to offer a solid challenge. It also highlighted that setting up a workout that allows PAX of different speeds and fitness levels to challenge themselves together is always a good idea.

Round 1:
• Bear crawl to the first tree 1 Spider-Man Merkin (Merkin while bringing right knee to the right elbow and then repeated on the other side)
• Run to the pull-up bars and complete 2 pull ups.
• Run back to the bottom of the hill
Round 2:
• Bear crawl to the first tree and complete 1 Spider-Man Merkin
• Bear crawl to the second tree and complete 2 Spider-Man Merkins
• Run to the pull-up bars and complete 4 pull ups
• Run back to the bottom of the hill
Rounds 3-5: Continue the series through 5 trees
Once all the PAX finished up the series, we circled up in the street near the pull-up bars. The 3 PAX that did not have experience Qing were invited to the center of the circle. I took a turn counting cadence and then the PAX each had an opportunity.
• Squats x25
• LBC x15
• Flutters x15
• Merkins x15

Each member of the PAX then grabbed a coupon from the stack of cinder blocks. We circled up and had another demonstration of counting cadence with the PAX involvement.
• Overhead Press x25
• Curls x25
• Bentover Rows x25
Put the cinderblocks back and moved to COT.

Reminder on how to write a backblast. Open slack and type /backblast and select the form that pops up.

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Whetstone WOD

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Disclaimer: By participating in an F3 workout, you assume the risks inherent in doing so. I am not a professional. F3 makes no representations of any kind regarding your safety. Asked to share about whetstone and my experiences, here we go…

1. DORA: Rebel
– challenged me in areas I struggle: alcohol, devoting time to my M, getting my family to Church consistently
– Asks for progress updates every time we meet
– Sets the example for how to be a better man

Reporting Progress
+ 200 merkins
+ 200 big boys
+ 200 squats
+ 200 LBC’s
– Bear crawl/power-skips

2. Partner run: Pusher AKA Big Question Eddie
– pushes me to think bigger; act better
– Always comes back when I ghost, some may be shocked to learn that F3 didn’t immediately stick with me!!
– Sets the example for how to be a better man

Big Questions
+ Run to 160 and back, ask big questions of each other: who’s your whetstone? Who could be your stone/blade? What do you need in a whetstone relationship?

3. Partner transport: Long Duck
– full of stories and antidotes to frame your mind for the positive, I.e. attitude card
– Carried me in some of my struggles with alcohol and anger
– Pours himself into others to help them and himself
– Sets the example for how to be a better man

Carrying your man
+ partner carry, 2 laps
+ wheelbarrow, 1 lap
– repeat

4. Closing: Key takeaways
– find what you need in a stone, plus seek to share wisdom with a blade (it makes you a better man)
– Be open with them, get vulnerable
– You can have more than one stone, learn lessons from all relationships
– Find someone that sets the example for how to be a better man

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Manion WOD in torrential rain

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WARMUP: start moving before the rain
THE THANG: 29 back squats with rucks and sandbags, 400 meter ruck
Repeat 7 times

By the time we started the first 400 meter ruck and monsoon hit us and we could see rivers running by our side on the hill.

We finished strong right before 6am

MARY: one last 400 meter ruck

ANNOUNCEMENTS: amrap for autism is happening at Chupacabra next Friday feo this that missed it on 4/22

COT: prayers for healing and love

Tinsel, out

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Clemson in the parking lot?

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WARMUP: Bandcamp took the warmup as YHC wrote in chalk in parking spaces. Shieldlocks do this for each other.
THE THANG: 5 min buy in. Carry a weight (ruck, kb, ruck plate) from the parking lot and up the hill over your head. Get to the top, 10 burpees, back down the hill with your toy over your head.

One we returned to parking lot, parking spaces were marked with 2 exercises and had weight in each space at varying sizes. Instructions were, do one exercise in the space and run to the top of the hill where you’d do another exercise written down starting at the top. Finish that 1 exercise and go back to the bottom spaces and grab a new space and perform exercise, then back up the hill for the 2nd exercise on the paper…and down and up, down and up.

Exercises in the spaces:
– 45 lbs (or 50+): 1. 30 shrugs 2. 100 calf raises
– 40 lb sandbag: 1. 20 man makers 2. 25 shoulder presses
– 35 lb: 1. 40 swings 2. 30 curls
– 30 lb: 1. 40 squats 2. 30 lunges
– 25 lb: 1. 25 tri extension 2. 30 rows
– 30 lb ruck: 1. 25 merkins 2. 30 chest press

Top of hill:
1. 10 burpees
2. 15 diamonds
3. 20 hand release
4. 25 wide arm
5. 30 merkins
6. 35 Rangers
7. 40 CDD
8. 45 plank jacks (this is as far as we got)

Some of us, BC, wore a weight vest because that’s what we do.

MARY: 1 min of American hammers
ANNOUNCEMENTS: cannoli
COT: luka and Vuvu, specter’s recent move

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Currahee is the hardest AO in The Fort and we’re going to prove it!

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WARMUP:
SSH
Windmills
Merkins
Low slow squat

Partner up – 1 sandbag per group
20 manmakers
20 thrusters with sandbag

THE THANG:
March to the hill
At “Basecamp”
10 manmakers
10 thrusters

If you have a sandbag, ATTACK the hill
If not:
20 merkins
20 squats
RUN up the hill

Take a breather at the top, return to bottom, switch and repeat

Return to COT
We were a few minutes behind getting to COT. Taking the hill twice can be done in under an hour, just skip the pre-manmakers/thrusters

MARY:
We were already 8 minutes late to COT

ANNOUNCEMENTS:
Newsletter

COT:
Prayers for Luka

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Two for Four Corners

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Hats off to Sprocket for taking the red pill daily during April.

WARMUP:
Run to WarmORama
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Four corners around the running tracks,

Station # 1:
25 Mountain Climbers
25 Plank Jacks
25 Squats

Station # 2:
25 Merkins
20 Lunges
25 SSH

Station # 3:
25 Calf raises
50 Skipping without rope
50 LBCs

Station # 4:
20 CDD
20 Freddie Mercury
20 Dying 🪳

ANNOUNCEMENTS: Read the newsletter
COT: Prayers for health and happiness

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