Tag: Suplex

The Time is Always Now

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WARMUP: methodical
SSH
1 burpee
Windmill
2 burps
IW
3 burps
HW
4 burps
J-Lo
5 burps

Farmers carry

https://medium.com/@danjohn84123/humane-burpee-342d0054a13f
Finished with swing sequence to hit 100 total
5 swings
5 America swings
5 swings
5 swing squats
5 swings

Farmers carry

12 halos
10 split squats
Bear crawl the hill with the bell
12 halos
10 split squats

Waiter’s carry

3 https://www.instagram.com/reel/DHj1DVQSau2/?igsh=MXZhMjY4MGZlcHltbA== each side
(Couple of rounds)

3 dead lift
3 goblet squats
3 swings
SPRINT the hill
(Couple of rounds)

Farmers carry

4 clean to squat
4 thrusters
4 swings
4 rows right
4 rows left
8 merkins
(Couple of rounds)

5 burpee snatches each side to close out

ANNOUNCEMENTS:
Bethel service next week
Tortoise and Hare
Suplex has a long term EH coming to the Yard tomorrow

COT:
https://f3nation.com/get-right is never over because “The Time is Always Now.”

If something isn’t solid in your world, what are you gonna do about it? The time is now.
Put aside your ego, doubts, fears, worry, hesitations, past, limiting beliefs, and get started. The time is now.
You know what needs to be done. Gentlemen, the time is now.

“There is never a time in the future in which we will work out our salvation. The challenge
is in the moment, the time is always now.”
—James Baldwin

Grateful to share the gloom with you this morning

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4-Stations for 4-Laws

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WARMUP: SSH, ImpWalkers, HillWalkers, ChPickrs, LSSquats, Up/Down dog, Merkins

THE THANG:
Sideline to sideline…
10 yard line: tire Flips to other sideline, 50 LBCs, jog back & next station
20 Yd: walking twist Lunges w/ Cindy, 25 Hello Dolly on other sideline, jog back…
30 Yd: Bear Crawl w/ Chainz to sideline, 25 Dying Cockroaches, …
40 Yd: 2-man log Rifle-Carry (3rd pax on kettlebells), 25 Merkins

All of this 2x-though

MARY: she was all up on our THANG

ANNOUNCEMENTS: newsletter

COT: 3rd-F convo on Q3.10 (Consistency), application of 4-Laws from ATOMIC HABITS, and the critical need for external accountability + the inherent value of Shieldlock and Whetstone

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Consistency Is a Heavy Lift – Grip It and Flip It

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:checkered_flag: Warm-Up (In Cadence):
– Windmills – 10
– Imperial Walkers – 15
– Low Slow Squats – 10

Slowsy to the tires and cinderblocks to get our minds right for what’s coming.

:steam_locomotive: THE PAIN TRAIN – Round 1
Each PAX picks up the biggest tire they can handle. We move in formation—when a man drops his tire, he drops for 1 burpee. The next PAX drops after a 10-count. We go counterclockwise until everyone completes the loop = The Pain Train.

:repeat: 5 Work Stations (rotate when Sledgehammer station hits 20 swings):
1. Sledgehammer Slams (Timer): 20 swings on the large tire
2. Cinderblock Deadlifts
3. Cinderblock Curls + Overhead Hold
4. Tire Flips
5. Cinderblock Overhead Presses

:runner: Mosey – One lap around the parking lot to reset

:steam_locomotive: THE PAIN TRAIN – Round 2
Same tire drill, but this time 2 burpees on each drop. Stations remain the same.
1. Sledgehammer Slams (Timer): 20 swings on the large tire
2. Cinderblock Deadlifts
3. Cinderblock Curls + Overhead Hold
4. Tire Flips
5. Cinderblock Overhead Presses
6.
:runner: Mosey – Another lap around the lot
Steady. Silent. Suffering.

:steam_locomotive: THE PAIN TRAIN – Round 3 (Bonus Round)
Burpees increase to 3 per drop. Then:
– 1 PAX flips the tire once
– 2 PAX flip the tire twice
– 3 PAX flip the tire three times
– 4 PAX flip the tire four times

Once all reps are in—haul the tires back to the starting line.

:brain: 3rd F: Consistency – The Unseen Power of Steady Leadership
““Today we’re going to dive into one of the most underrated leadership traits—Consistency. In our homes, workplaces, and in the gloom, it’s not always the loudest man who leads—it’s the most steady.””
Key Highlights:
– Consistency builds trust over time.
– Complexity is the enemy—simplify to stay steady.
– The consistent man becomes a safe harbor for those around him.

Challenge to PAX:
Where in your life are you slipping? What system or habit needs to be rebuilt? Steady beats flashy. Every time.

:pray: COT / Announcements / Closing Prayer
We circled up, locked shields, and prayed it out—grateful for the men who show up again and again and again.

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Secret Service Social Security

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WARMUP: ImpWalkers, ChPickers, SSH, Windmills, Bro(Y)oga

THE THANG:
1. Modified Secret Service Snatch Test.
1. Bell weight/ Required Reps / Time limit
1. 50 / 200 / 10:00
2. 45/ 222 / 11:06
3. 40 / 250 / 12:30
4. 35 / 286 / 14:18
5. 30 / 333 / 16: 39
1. If done early… Repeat warmup exercise of choice until all are done
1. Dora: 150 Merkins & 2-Bell Farmers Carry
1. More was planned, but was cut short due to time

Actual SSST: https://movemoresitless.wordpress.com/tag/secret-service-snatch-test/

MARY: 100 LBC, mixed Bro(Y)oga
ANNOUNCEMENTS: Blood Drive, Bethel, etc…
COT: Held / Aye

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Rosie needs a cigarette afterwards

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WARMUP: ImpWalkers, ChPickers, WMills, HBWalkers… mosey to track/ endzone, then the Motivator, Down-Dog

THE THANG:

R.1: EZ-50 yard line pax choice of
– Fireman’s Drag (swap at 25)
– Piggy-Back
– Cocaine Bear crawl (2 merkins at each 5-yd. Line)
@50:
– IC: 10 Hello Ladies, 20 Plank-Jacks
– OYO: 30 BigBoiz, 40 Heel-taps
– CBCrawl back to EZ

Intermission: “The Violator” (corner to center of Field goal posts) -if unfamiliar, this is a bent-over-row, using partner‘s body weight… Done in caterpillar fashion (similar to cheese grater).

R.2: EZ-50 pax choice:
– Sparrow Runs (back to back: 1 pax carries other… who performs Rosalita during the ride)
– Walking Lunges
@50:
– IC: 40 AmHammers, 30 Gas Pumpers
– OYO: 20 LBC, 10 DyCockroaches
Return to EZ… same MoT

R.3: up & down bleachers till ~5:55

MARY: Pax- Derived Ab-Lab

ANNOUNCEMENTS: newsletter stuff

COT: yes

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ChatGPT Wrote It, Your Quads Regret It

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WARMUP:
– Windmills – 10 IC
– Imperial Walkers – 15 IC
– Arm Circles – 10 IC
– Overhead Claps – 25 IC
– Mosey to the larger parking lot

THE THANG:
Part 1: Dora 1-2-3 – Partner up
– 100 Merkins
– 200 LBCs
– 300 Air Squats
– While one partner worked, the other ran a 50-yard shuttle.

Part 2: Four Corners – AMRAP
PAX took on each corner with intensity:
– 10 Burpees
– 20 Bonnie Blairs
– 30 Plank Jacks
– 40 Flutter Kicks (4-count)

Part 3: Jack Webb
1 Merkin to 4 Air Presses, all the way up to 5:20.

Mosey back to COT

MARY:
Worst Worst LBC – 10 IC
Fire Hydrants – 10 IC Right Leg
Fire Hydrants – 10 IC Left Leg

ANNOUNCEMENTS:
– Blood Drive
– Cannoli Run
– Read your news letter

COT:
Prayers and praises, This was done C-Span Style everyone shared.

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Volleyball Challenge

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Thursday 5/8/25 Coach’s Box at FMHS 5:00am-5:30am

Musical Soundtrack: See Amazon Playlist: “February 2025 edited for Coach’s Box”

Warmup:
– Bear Crawl
– Imperial Walkers
– Windmills
– Merkins
– LBC

THE THANG:
50-100-150 Dora. Bear crawl when your partner is working on the exercises.
– 50 Merkin
– 100 Lt Dan
– 150 Freddy Mercury

Volleyball Challenge:
1. Partner stays at the 50 yd line. Partner B starts at the 45 yard line.
2. Partners must successfully throw and catch the volleyball back and forth without dropping. One throw and one catch for each partner.
3. Partner B moves five yards closer to the end zone. Repeat step 2.
4. Repeat step 3 until either Partner B reaches the ten yard line or there is a drop. At that point both partners must do Lt. Dan/Apollo Onos; quantity is the last yard line that Partner B was on with successful throws.
5. Repeat

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Bushwood Casino – Suplex dealing…

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WARMUP: MOTIVATOR, Windmills, Imp.-Walkers

THE THANG:
:black_joker: Texas Hold ’Em Beatdown Rules
Setup:
– Regular deck of cards. Assign each suit to an exercise:
– Hearts → Merkins Diamonds → Squats
– Clubs → Big Boy Sit-Ups Spades → Jump Squats
– Number = reps (face cards = 10, Ace = 11, Joker = Q’s Choice)
– Change Exercises for Each Round…
– All Pax do exercises for Flop/Turn/River. Folding = 5-10 of “ante-exercise”. Betting (w/ IOU of ante-exercise reps) proceeds as with regular Texas Hold ’em. Upon the showdown (post-River card), everyone “Pays up”. Winner calls out easier/alt. exercise for himself & the pax that pay up w/ time to spare (until the 6 is up)

Round 2 & 3 (same as above… new exercises)
Hearts:CDD / Shakira
Diamonds:Lunges / Sumo Squats
Clubs:V-ups / Dying Cockroaches
Spades:Flying Squirrels / Kosak Squats
Ante/IOU: Hand-Release Burpees / Lt. Dan/Apollo Ono complex

Mosey around Lot …. Then 4-Square.
when “out”… take a short lap & do merkins until back in.

Quotes shared w/ Pax throughout the workout (Common theme of paying your debts):
Proverbs 10:9 (NIV)
“Whoever walks in integrity walks securely, but whoever takes crooked paths will be found out.”

Marcus Aurelius – Meditations 6.30
“If it is not right, do not do it, if it is not true, do not say it.”
(And if you said it—do it.)

Seneca – On Anger, Book III
“A promise is a debt.”

John Wooden (legendary coach):
“Be more concerned with your character than your reputation, because your character is what you really are.”

George Washington:
“Associate yourself with men of good quality if you esteem your own reputation; for ’tis better to be alone than in bad company.”
(Good company pays their IOUs.)

F3 Lexicon – Freed to Lead
“Your word is your bond. If you said it, own it. If you owe it, do it.

MARY: Pax choice – included Am.Hammers, leg raises, LBC’s among others

ANNOUNCEMENTS: Trash clean up, New AO in Rock Region, upcoming Canoli Run & Tortoise+Hare
COT: prayers for various life transitions lifted to Sky-Q

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