WARMUP: SSH, imperial walkers, light yoga/stretch… Reaffirming that we are men who are ready to get ISH done in the rain.
THE THANG: EMOM mile race
Every minute, when the bell chimed, PAX choice of: five Burpee’s, 10 Merkins, 15 air squats… Then resume.
When the fifth lap (1 mile) is finished, short break to record time, then resume until 530.
MARY: not today… She stayed dry and fart-sacked I guess
ANNOUNCEMENTS: T&H, H&C CSAUP’s
SSST @ BoG Sunday
COT: Poppins led talk on Candor: defining & characterizing, application, and general discussion of how to effectively bring this into our lives.
After a name-o-rama: praise is lifted for good medical news, prayers for patience and other stuff, too, approved by Sky-Q
THE THANG:
Mosey to side of AO and partner up. Catch Me If You Can to the covered walkway. Partner starts slowsying while other partner drops, 3 merkins then jailbreaks to partners and flap Jack.
Bench work: IC
Erkins 10
Dips 10
Derkins 10
Mosey to parking lot.
AMRAP partner:
Timing is Mario Carts. Partner 1 in lot between 2 islands jailbreaks to next island, side shuffle across, nur back and side shuffle across to partner that is working.
Prison Cell Merkins
Kracken Burpees
Burpees
Mosey to front of CR.
Cocaine BearCrawls
In parking lot bear crawl to first line and do a merkin, and the length between 2 islands adding a merkin at each snort for a total of 11 merkins at the end.
Angry DORA
50 Merkins
75 Squats
100 LBCs
Timing is partner burpee broad jumps between islands and bear crawls back.
Got into squats then called for time.
Mosey to wall.
AMRAP
10 Muscle Ups
Donkey Kicks until MU completed, flap Jack.
Explained JackAss Burpee Webs. Hope to see it recorded in a BB!
Mosey to COT
MARY: LB started with Freddie’s while I was grabbing my phone. Then I did a quick Circle Of Hate where YHC called out merkins which the group did as I bear crawled back and forth from the nearest light pole.
ANNOUNCEMENTS: Tortoise & Hare this Saturday. Next Saturday Hog & Coyote. CSAUP CENTRAL! Get signed up, support the HIMs leading these events, support your region and the greater good it is providing. Read your newsletter.
COT: Prayers & praises and YHC prayed us out.
Spoke on 5 core principles, all equally weighted however COT, it sets us apart from every other workout group.
Spoke on Mission statement, are we a workout group???
Spoke on Visions statement, be real about picking up the 6. Make it a point to offer an encouraging push. That next man may need it more than you know.
Appreciate the Q and the continual cross pollination between our 2 regions with all these HIMs. I encourage RH pax to take a trip north and you Fort pax to take a trip south every so often. A little flavor in your bland weekly routine is good every so often #zesty.
Thanks <@U061P7HUFRR> for the opportunity to Q <#C02PN2Z6QV8>!
Emptied the truck of all landscaping blocks and carried all plus KBs on a supposed trip around the school but we turned back cause <@U02DKM63B7B> way underestimated how long it would take.
WARMUP: mosey with ssh and merkins
THE THANG: Modified combination of the Danny Dietz and Matthew Axleson hero wods. Lots of running. Lots of reps.
MARY: only a little
ANNOUNCEMENTS: some
COT: yes
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
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
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.
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/
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