Tag: Super-G

Chicken wing progression and playground Dora

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Musical warmup:

  1. Devil went down to Georgia remix by State of Mine (3:37)
  1. Base = Imp. Walkers
  2. Chorus: fruit pickers
  3. Solos: Big Arm circle
  4. Short loop mosey, while Q queued up next tune
  1. Country roads remix by Me first & Gimme Gimmes (2:11)
  1. Base = Hillbillies 
  2. Chorus = Windmills

The THANG:
Progression trail (linear chicken wing model)
Every other TREE, progress this series:

  • Grandpa Jacks x20
  • SSH x 15
  • Seal jacks x10
  • Bomb jacks x 5

At the Statue ——- Nur up hill, motivator in cadence at parking lot, crawl bear down
Every BENCH: progress this series

  • 10 Flying Squirrels
  • 8 Burpees
  • 6 Kraken Burpees
  • 4 Calimari/Krakens (some pax opted to just do six more Kraken)

every other TREE

  • LBC’s x 40
  • Gas-Pumpers x 30
  •  Big-Boiz x20
  • 5x Partner Big Boiz (AKA double – backed beasts)… 
  • This was firmly rejected by all PAX, so we just did 10 more big boys.

Playground Dora

  1. On the swings: 75 Inverted Row, 60 Knee-tuck-Merk, 50 Leo/50Rose (swing- assisted squa- jumps)
  2. Mosey small loop around playground

Mosey to Amphitheater 
Musical finale:
Born in the U.S.A. – Bruce Springsteen 1984 Live: 3:21
CPOP1: "Born in the U.S.A." (appears 22 times): Eagle Squats (Air Squats with arms out like wings)
CPOP2: "I'm a cool rocking daddy" (appears 4 times): Patriot Burpees (Burpees with a jump and salute)
During Verses: Lt. Dan

Mary:
Broga & Pax-called AB lab to finish

ANNOUNCEMENTS: stuff the Bus, Rock Hill rooster-reboot-thing, read your newsletters

COT: honored and obeyed (5th core principal)

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It’s not ‘negative’, its ‘eccentric’

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WARMUP:
windmills, produce pickers then mosey to Kingsley Springs corner
monsters, knee grabs, arm stretches to lakeside benches

THE THANG:
C.H.I.P.S. and Dips
Complete 20 reps each of exercises, in cadence, followed by 20 dips off a park bench, and a lap around the landscaping
C – Calf Raises, Dips
H – Hello Dollies, Dips
I – Imperial Walkers, Dips
P – Parker Peters, Dips
S – Squats, Dips

Identify 'finish line' for future use

Mosey to bottom of hill
Rock routine (5/7/10)
Deadlifts
One-legged or two-legged
Bicep curls
Up on 1; down slowly on 2, 3, 4
Overhead presses
Up on 1; down slowly on 2, 3, 4
Coupon Crucible (curl + press)
a block curl straight into an overhead press and then slowly (3-5) count to lower the block into starting position. That's one rep.
OYO; encourage slow count to starting curl position
Tricep curls
OYO

Mosey to roundabout circle
Cocaine bear crawls (each sidewall partition) – 1 circuit

On Kingsley Springs sidewalk (back to the lake):
Squat-walk to rockpile facing alternating directions every 10 strides
Best effort up the hill to the previously announced 'finish line'

MARY:
dollies during CHIPS, @U78QN5XU5-led mary while the rest of us were struggling up the hill

ANNOUNCEMENTS:
Read your newsletter, Bethel, Stuff the Bus

COT:
Prayers for families, marriages. Encouragement to do something not in your wheelhouse that will be within reach if you work at it.

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Apollo Creed

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WARMUP: SSH, Imperial Walkers, low slow squats, merkins

THE THANG:
There are 11 swings around the perimeter of the park. Starting from the parking lot, a tree near the handicap spots was used as the starting point.

Ladder style – shuttle run workout:
1 burpee at the tree, run to the 1st swing and 5 merkins
Back to the tree, 1 burpee, to the 1st bench for 5 merkins, then the 2nd bench for 10 squats.
Back to tree for 1 burpee, 1st swing – 5 merkins, 2nd swing – 10 squats, 3rd swing – 15 LBCs
Following that cadence, the 4th swing was 20 SSH, 5th swing 25 mountain climbers (double count), 6th swing – 5 pull-ups.

Once at 6th swing, work your way back down but in reverse on the other side of the park, still going back to the tree for 1 burpee.
So 5 pull-ups, 25 mountain climbers, back to the tree for a burpee.
Then 5 pull-ups, 25 mountain climbers, 20 ssh, back to the tree for 1 burpee. Keep going until finished.
MARY:
ANNOUNCEMENTS:
COT:

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Rock n Roll

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6 Pax showed up to take on the morning gloom. Cooler weather for a SC July was welcomed.


WARMUP: COP usuals: SSH, IW, HW, squats, windmills, cherry pickers, arm circles
THE THANG:

Thang 1: bear crawl down, 10 merkins. Crawl bear back, 10 merkins. Squat walk down, 10 squats. Reverse squat walk back. 10 squats. Repeat but swapped out lunge walks.

Thang 2: mosey to the rock pile. Dora with rocks. Partner up. 100 rock curls 100 overhead press. 200 flutter kicks with rock above. Runner goes down to traffic circle and back.

Run back to COT
MARY: WAS done in Dora
ANNOUNCEMENTS: bethel men’s shelter dinner sign ups 8/6. Need men. Grass cutting at Fort Mill care center.

COT: prayers for families, schools(kids/teachers/nurses), health and tough conversations.

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It’s Wet. YES. Now, Do The Work

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Whenever there's an FNG, I feel the responsibility to turn it up a notch and to ensure I adhere to the principles, cadence calling, and traits of what I love about F3. While it's not up to me to determine the intensity of this morning's workout as I'll let the PAX chime in, what I can control is the adherence to the principles, cadence calling and characteristics of what I love about F3…so long as I don't stray from the 5 Core Principles or the Credo.
Naturally, we reviewed those this morning prior to launching as we had an FNG in the gloom with us, welcome Small Things.

WARMUP: Mosey to the parking lot of FMRX and discover a nicely placed deck of cards. Oh look, what shall we do with these? The intent was to complete ~1/2 the deck utilizing some warm-up exercises and regular exercises and let this serve as our slightly-higher-than-normal-intensity warm-up.
Hearts: Merkins
Clubs: Flutters (count the rt side only)
Spades: Squats
Diamonds: Butt Kickers (count the rt side only)

THE THANG:
Mosey to the big lot on the right at the top of the Massey hill for a large evolution of 4 Corners with a center.
Start in the center of the lot and run to the corner, perform the exercise, run back to the center for 5 burpees, then out to the next corner and back to the center and so on. Complete 2 full rounds.
Corner 1: 15 Hand-Release Merkins
Corner 2: 15 Jump Squats
Corner 3: 15 Carolina Dry Docks
Corner 4: 15 American Hammers

Once everyone completed round 2, we then completed 1 additional round as a group but cut the reps in half.

Mosey to the steps at the Fort Mill Church of the Nazarene. The original plan had us running up and down the set of stairs but due to the rain, we lunge walked up the stairs, walked down and did that 3 times then went to the Church parking lot.
Here I looked at the wienke and realized I had about 7mins of material for the remaining 15mins of time in the hour. A reminder for all, plan a longer workout in case you finish an evolution faster than anticipated. So, what did we do? I preceded to make a few enemies and released the angry gremlin inside Super G.

Welcome back to the Mak Tar Jah followed by the Knee Tar Jah!

Now, mosey back to COT for what turned out to be the fastest naming of an FNG I've ever been apart of.
Welcome, Small Things.
MARY: Yes
ANNOUNCEMENTS: CRI Training, Bethel Men's Shelter, Stuff The Bus
COT: 100%

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Impossible Island Hopping

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WARMUP: moseyed with some stops along the way. No feedback on the cadence calling. The PIP I was on was in full effect. Finished with Bonnie Blairs X 10.
THE THANG: In honor of The Pirate, a 4 corners, 20 reps at each corner. Merkins, Derkins, Heels to Heaven, and Big Boys.

Mosey and Sprints 2X to length of the parking lot changing pace at every island. Another idea taken from Pirate.

Picked two islands to do an Impossible Mile:
First Lap: Burpee Broad Jumps
Second Lap: Lunge Walk
Third Lap: Bear Crawl
Fourth Lap: Mosey.

Everyone LOVED the Impossible Mile.

Truly an honor to GET TO share doing difficult things with these men.

MARY: some did, some not so much.
ANNOUNCEMENTS: Stuff the Bus, LaGrama, Bethel, Bourbon, Cannoli Run!
COT: Lifting up all those going through life’s beatdowns and enjoying the time when the storms pass.

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Blimps are fun

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Another super humid morning but it was great seeing 11 other guys show up to get the day started right. Quick disclaimer then mosey around park stopping at each swing for 2 exercises. 10 counts of imperial Walker's, cherry pickers, tempo merkins, low slow squats, wide arm merkins, etc. Mosey down trail behind park to the grass hill for accumulating BLIMPS. 5 burpees, then either run up big hill or smaller side hill and return. 5 burpees, 10 lunges, nur up hill. 5 burpees, 10 lunges, 15 imp squat Walker's, bear crawl up hill (not my idea but someone really wanted to bear crawl). Same 5, 10, 15, then 20 merkins, run up hill. Same 5, 10, 15, 20, then 25 plank jacks and nur up hill. Last round 5, 10, 15, 20, 25, and 30 SSHs then mosey back to amphitheater. Partner up. P1 does flying squirrel while P2 holds plank. P2 drops to 6 inch plank hold and P1 jumps over. Repeat for total of 8 flying squirrels then flap jack. Yog around amphitheater then rinse and repeat. Yog back to COT for a few ab exercises then times up. Appreciate the opportunity @U08QLQH6J68

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Time Check Site Q!

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WARMUP: Abe Vigoda, Arm Circles, Cherry Pickers, Downward Dog, Honeymooners, Pideon Stretch
THE THANG: Mosey to Pain Station #1 in front of Hotel. F3 cards focused on arms. Pick a card and tell Pax how & when you were introduced to F3, who HCd you and where did you 1st post. Mosey to pain station #2 located in Epic Chophouse's parking lot. Cardio. Mosey to pain station behind Smashburger for Legs. Mosey to pain station 4 at Napa's loading dock. Arms. Rinse & repeat. Each HIM had the opportunity to let the PAX know their 1st experience in the Gloom!

MARY: Freddy Mercury, heel touches, leg lifts
ANNOUNCEMENTS: Bethel Men's Shelter, Independence Day Convergence,
COT: The Pirate, Families

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Four Corners(ish) at WEP

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WARMUP: Took a soft-J jog around the outer perimeter of WEP with some stop-offs for warm up exercises. SSH, IW, HBW; sumo squats, plank-jacks, seal-jacks; broga stretches
THE THANG: 4 corners, self paced. Rinse and repeat to run out the clock.

First Corner:

  1. CCDs x 20
  2. Curb Derkins (stage wall)
  3. Curb Urkins (stage wall)

Second Corner:

  1. Lunges x 10/leg
  2. Jump Squats x 20
  3. Reverse Lunges x 10/leg

Third Corner:

  1. LBCs x 20
  2. Dying Cockroaches x 10 d.c.
  3. Crunchy Frogs x 10 d.c.

Fourth Corner:

  1. Mtn Climbers x 20 d.c.
  2. Peter Parkers x 10 d.c.
  3. Parker Peters x 10 d.c.

MARY: 3 mins of abs
LBCs, protractors and something else 🤔

ANNOUNCEMENTS: Bethel Men’s Shelter
COT:

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You Will Struggle!

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WARMUP: A few loops in the parking lot while Bowser shared leadership principles learned from Bible study with his buddy, followed by brief series of exercises

THE THANG:
Mosey to playground and pick a partner for Dora

100 Penguins / transit with bear crawl & crawl bear
200 Shoulder Taps / transit via lunge & backward lunge
300 Flutters / transit via run & nur

Mosey to picnic WEP area and pick new partner

Partner 1 planks while Partner 2 does Step ups
Rinse & repeat with Bulgarian Split squats
10 Burpees

Mosey to FM Town Hall picnic area

Pax chose exercise and a dice roll determines the # of reps, including Merkins, Burpees, Squat Jumps, Squats, Freddys & more

Mosey home

MARY: Included in Dora series

ANNOUNCEMENTS: July 4th convergence at Catawba Ridge 0700 launch time

COT: The theme today was built around Struggle because the Summer Steam has kicked into high gear and the core of the F3 engine for me is Shared Suffering. These pax suffered through a tough workout with grit and encouragement throughout. The Struggle in the Gloom can be hard, but the hardest struggles come once we leave the parking lot after COT. The suffering life deals is real and difficult. And the personal struggles that exist inside the heart and mind can be the toughest of all.

Don't believe the lies in your head that other men aren't struggling. We all struggle, from the sharpest and fittest Nantan to the gimpy pax trying to get off IR. DON'T STRUGGLE ALONE! The reason we post is to build the grit and the brotherhood that will get us through every struggle!

Appreciate the contributions of all throughout the workout and in COT!

Thanks for the invite JWOW! You were missed.

#KeepPosting

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