Tag: Sprocket

Clemson mumble chatter

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WARMUP: Lots of compliments about my Clemson hoodie especially from Assassin and Pusher. I think Backdraft wanted to punch me. JK. A little mosey after a few DIAs don’t ask. We did some dips, derkins, SSHs and various movements to get warmed up. All were warm with the hot air flying around from the mumble chatter.
THE THANG: pulled out the orange signs from the Yeti a while back. Lots of compliments on the visibility of them. NOT! 5 stations with 5 exercises at each stop. Stop 1. 25 reps – American hammers, mtn. Climbers, squats, SS hops, Rosalitas. Stop 2. 15 reps – merkins, big boy sit-ups, squats, LBCs, plank jacks. Stop 3 20 reps – monkey humpers, calf raises, sumo squats, seal jacks, weezy jeffersons. Stop 4. Reps 10 – flutters, SS hops, mtn. Climbers, American hammers, shoulder taps. Stop 5. Reps 30 – imperial walkers, Peter Parker’s, Parker peters, gas pumpers, hello dolly. Noted that @backdraft was concerned that the rep count didn’t increase as the stops progressed.
MARY: ran out of time
ANNOUNCEMENTS: D2D, newsletter.
COT: very open personal prayers shared. We will leave it at that. Good transparency. Love my F3 brothers

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exercise roulette at currahee

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WARMUP: SSH and some merkins
THE THANG: everyone got a coupon. Range from 60ish lb sandbag, 50lb laptop bag, GoRuck pillow, 25lb rucksack,
Lots of cones with exercises written on them. Each PAX toed the line on the field with their coupon. Everyone picked a cone that was facedown and performed the exercise after dragging the coupon some 20 yards via bearcrawls. Perform 10 reps of exercise listed on your cone. Bearcrawl drag coupon back to start line. Grab another cone and rotate to the coupon to the left bc sharing is caring. After everyone got a chance to “experience” the bearcrawls drag of each coupon. We then did some ruck shuffling with each coupon and some more exercises. Big boy burpees and 8 count body bag builders were the crowd favorite
MARY:
ANNOUNCEMENTS:
COT:

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rucking in nature

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WARMUP: windmills and low slow squats
THE THANG: ruck up and head to the trailhead by the pump station. Go explore the freshly maintained new mountain bike trail that runs behind EarthFare. Move some trees while we’re at it. Take a moment to enjoy the sounds of nature and the peace it can provide.
MARY:
ANNOUNCEMENTS:
COT:

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Easy Peasy for Twister

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WARMUP: Twister complaining about all the AO name changes. He’s old.
THE THANG: Run down 160 for 23 minutes, turn around.
MARY: Should recalculate to 22 minutes out and turn around.
ANNOUNCEMENTS: Q source, Dam2Damn Bar
COT: Prayers for healing and marriages.

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Simple pendulum

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WARMUP: none
THE THANG: mossy to coffee parking lot. Simple pendulum where you run to GHES teacher parking lot. At bottom of hill 16 merkins at top of each hill 13 LBCs. Nothing else, nothing more, nothing less, except for Dark Helmet complaining. And yes the reps represent the score of the Steelers win against that pro team to the south. How about them Steelers Crab Cakes?
MARY:
ANNOUNCEMENTS: read newsletter
COT: prayers for flounders sister and school starting again

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last JOC ruck 2022

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WARMUP:
– SSH, WM, IW
THE THANG:
– ruck, share sandbag, stop along the way to do various ruck exercises and rotate sandbag amongst PAX.
MARY:
– close 2022 with a total of 22 Man-Makers
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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8 Block’a

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THE THANG:
– Goal planning best practices: 12 week planning (goals into smaller chunks), S.M.A.R.T. goals, have an Idea-ation process (uninterrupted listing/brainstorming)

Word of Year:
– Think of past words
– Create a list before critiquing each word, categorize and rank

1st F Themes:
– # of posts this year
– Event(s) for year
– Time/count based goals, i.e. 4-min mile

2nd F Themes:
– QSource
– Passion… Church groups, F3 weekly meets, etc
– Event like a long golf weekend or camping
-Engaging pax you don’t know well
Set an EH’ing goal

3rd F Themes:
– 3rdF Thursdays
– Service-based project
– Join a Life Group (church)

Jester:
– What’s driving bad habits? Real Jester? “Onion” concept, keep peeling back layers
– Abstinence, i.e. quitting porn/booze
– Putting in guardrails, i.e. telling Shield Lock, avoiding situations

Mental Preparedness: Consistency, DRP, 3S2T

Improving Relationships: Consider 2nd F goals, Concentrica relationships

Advice to You get Self:
– Get a mentor
– Don’t procrastinate
– Don’t waste time wasted
-Learn to love unconditionally

COT: Prayer by the Boss of Cakes

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