Tag: Über

Smash and Grab

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17 men did the hard thing at a sweaty Armory this morning. Here’s what we did:

10 SSHs (IC)
10 Hillbilly Walkers (IC)
10 Low Slow Squats (IC)

Bell Work
10 Curls (IC)
10 Squats (IC)
10 Man-makers
Run 100 yards

10 Calf Raises (IC)
10 Bench (IC)
10 American Hammers (IC)
Run

10 Swings (IC)
10 Crossovers – each direction
10 Tricep Extensions (IC)
Run

10 Flutters w/ Press (IC)
10 Skull Crushers (IC)
10 Sit-ups to Press
Run

10 Around the Worlds – each direction (IC)
10 Lunges – each leg (IC)
10 John Deeres (IC)
Run

Repeat all with 5 reps at each pain station
Total mileage: 1.05

Mary
20 Boxcutters (IC)
10 LBCs (IC)
10 Freddies (IC)

Today we discussed our roles as leaders. We are to step up when others step back. It may be leading a group at work, leading a workout in F3, or volunteering to take the kids to practice. Leaders do what is needed, when it’s needed. TClaps to Battlebot for leading the Armory site for over a year. As counterculture as it is, he stepped out of his leadership role to allow for a new man to step up. TClaps to Naked and Afraid for being that HIM.
It is incumbent upon us to help with that transition – to support our new site Q by volunteering to lead a few workouts and to show up each week. In F3, we lead on a rotating fashion. We are a group of leaders, not a group with a leader. We lead where we can and find a man to replace us when he can do it 80% as well as we can. That’s what leaders do.
Well done, men. It was a pleasure to share the Gloom with you men.

Aye!
IJ

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Sandbag galore, ABS lab and broga

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WARMUP:
Moroccan night clubs
Arm circles forward
Arm circles backwards
Mosey around baseball field
Windmills
Low slow squats
Mosey to bating cages, NUR back
More Moroccan night clubs, had to get those shoulders warmed up

THE THANG:
Move to the baseball field with 2×60# sandbags and 2×40# sandbags
Partner up and grab a sandbag, smart choices for those who picked the 40#
Bear crawl drag forward to other side of field, partner one drags, partner two bear crawls next to him, alternate after one pull
Backwards pull to starting point: squat, grab bag and pull behind you
Forward toss: squat, grab sandbag, clean to chest and toss forward, alternate after one toss with partner to other side of field and back to starting point
Facing the fence, lateral toss left to other side of field, keep facing the fence, lateral those right
Divide into two groups, one 60# and one 40# per group
Pax 1, Forward toss both bags, take turns with all pax to other side of field and back

Pax 1, bear crawl pulls both bags, take turns with all pax to other side of field, backward pulls back

200# drag: tied all bags with rope, 10 yard pull all bags to you using rope while rest of pax do LBC’s, it looked better on paper so downgraded to 140# drag, each pax was able to do this once

Click 60# back to the bunch, everyone grabs a piece of rope, drag the bunch to other side of field and back, Uber called this the reindeer run

45 minutes of hard pain…

MARY:

5 minutes of ABS lab:
20 Big boy sit ups
20 Heel taps
20 Flutters
10 Box cutters
50 LBC burn

10 minutes of broga… best way to end a hard workout

ANNOUNCEMENTS: trash pickup, cannoli run, Mike doty race
COT: prayers for all that need healing, praises to kids and teachers about to finish another school year

Tinsel, OUT

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Grout Can’t Count (burpees very well)

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WARMUP: Mosey to Windward Dr. circle.
20 – SSH, 15 – Goofballs, 15 – Hillbilly Walkers, 15 – Windmills
THE THANG:
#1 Dora
100 – Hand Release Merkins
200 – Dips
300 – American Hammers
– partner ran around the circle
#2 – 4 corners of fun topped off with a burpees
10 rounds – each round counting down by 2 reps
Round #1 – run to center and do burpee following each exercise
20 – Flutters, 20 – Mountain Climbers, 20 – Squats, 20 – Merkins
Round #2 – run to center and do burpee following each exercise
18 – Flutters, 18 – Mountain Climbers, 18 – Squats,18 – Merkins
Round #3 – run to center and do burpee following each exercise
16 – Flutters, 16 – Mountain Climbers, 16 – Squats, 16 – Merkins
……….. continued to count down reps by 2
After all 10 rounds we ran 1/3 mile around the park
MARY: none
ANNOUNCEMENTS: read your news letter
COT:

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BBWW (Bells, balls, webs and whine)

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WARMUP: small mosey, windmills, Moroccan night clubs, low slow squats, windmills
The theme for today was core and Abs, details:

THE THANG:
Kettlebell Jack Webb #1
1 high pull – 4 around the world
2 high pulls – 8 around the world
Progressive to 10 HP and 40 ATW

Medium amount of chatting and whining

Pax were divided into 3 groups, for time (10 minutes) one pax tosses the 60-80lbs med ball over the shoulder 5 times while the rest of the group does LBCS, average 25 tosses and 200 lbcs per pax.

Kettlebell Jack Webb # 2
1 swing – 4 side bends (alternate sides OYO)
2 swings – 8 side bends
Progressive to 10 swings and 40 SB

YHC bell got switched to a 50lbs one by the site Q at the beginning of last Webb.

A laaaaaaarge amount of whining on this from pax with medium KB.

medium mosey around the parking lot.

MARY: small session of broga
ANNOUNCEMENTS: Manion on Friday
COT: 5th core principle

Tinsel, out…

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Triple Threat

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WARMUP: Standard COP
THE THANG:
Triple Threat

Neighborhood hill
Crazy Eights – Merkins, Flutters

Adjacent hill
DORA – Burpees, Squats, Monkey Humpers

Big Hill
10 Donkey Kicks,
Bernie Sanders Halfway,
5 Bomb Jacks, Run to top,
10 Dry Docks for time

MARY: Ablab
ANNOUNCEMENTS: AMRAP for Autism, Read Newsletter
COT: Prayers for Betsy and Craig for healing, and Divac’s M for the final leg of pregnancy.

Also referenced a book about work: https://www.amazon.com/Every-Good-Endeavor-Connecting-Your/dp/1594632820

Honor to Serve

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Who need AKA?

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WARMUP: Some SSH, Windmills, Moroccan Night Clubs, Imperial Walkers & Hillbilly Walkers

THE THANG:

Mosey over to the side of Harris Teeter and use there giant wall for a little work. Everyone grabbed a seat against it and had a 10 count waterfall kick us off down the line. We followed this up by a plank series with our feet on the wall (parallel, 45 degrees & B2W) 10 count at each. It was all so much fun we did it again.

Mosey back to the parking lot and completed a round of solo DORA style work. 100 merkins, 200 squats, 300 LBC. Run to the end of the lot and back whenever you were unable to continue or at least ever 1/4 of the set.

Once this was completed we continued to a board of pain for the final 10 minutes. Exercises were completed by all with a PAX in the center of the circle being the timer completing 10 man makers with a toss of the 30lb sandbag over the shoulder each time. We got through:

-Donkey Kicks
-Mountain Climbers
-SSH
-Flutter
-Plank Jack
-High Knees
-Lunges

ANNOUNCEMENTS: Attend the Cannoli Run or answer to Twister…

COT: It happened

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