WARMUP: no
THE THANG: running
MARY: water
ANNOUNCEMENTS: yes
COT: yes
we counted everyone who launched or participated in COT. Some ran, some are in middle management and had a meeting. I was told B.O.B. was in attendance.
Dave Mustaine is overrated
Alex Skolnick is underrated
Looks like we made it,
Barry Manilow
Dora with farmers carry, running and bear complexes (hang clean, front squat, press, back squat = 1 rep) around 60-70 reps completed with 800 meters for farmer carry. Bag toss overs with man makers. Finished by a row, press and front squat on repeat for five minutes.
WARMUP: run around the parking lot stopping at 5 stations to do exercises and show the PAX the exercises and stations to follow for the rest of the work out.
THE THANG: Five stations, 10 repeats per stations, with 5 different exercises. Between station 1 and 2 add a stop and make a burpee everything you get to a car running against the traffic, run faster to avoid or reduce the amount of burpees.
Station 1: Merkins
Station 2: Squats
Station 3: Mt Climbers
Station 4: Shoulder Taps
Station 5: Mike Tysons
MARY: a lot of complains about the amount of burpees, all the PAX pushed them selves to the limit.
ANNOUNCEMENTS:
COT:
WARMUP: Murph…for those willing
THE THANG: We ran there and back (STK)
MARY: MIA
ANNOUNCEMENTS: Weasel Shaker misses our backblasts
COT:
Some did reverse Alabama and whiteville park and others did 8mi going to FT Mill Elementary and then back to Panera.
WARMUP: none
THE THANG: 3,4,5 mile run options and 2.75 mile ruck
MARY:
ANNOUNCEMENTS: acceleration project, blood drive
COT: families, Jed’s surgery, marriages
WARMUP: River rat led this
THE THANG:
sparky was first. Bunch of stuff with our feet on the wall
BC second: partner up. 6 lit cones. Additive merkins at each cone. Bear crawl the first 3. Lunge walk the last 3. Partner runs a lap
Sparky third: had a series of 19 light poles spread out about a half mile wide. Hit pole 1, then 19, then 2, 18, 3, etc. Each pole had an exercise…. Most men got 1 merkin. 19 squats, then 2 squats.
Band Camp again: run to steepest part of the hill. Brief message about embarrassing moments, but we still have time left. Time left to reverse bear crawl the hill. At the top, partner back up. 12 sandbags at the far side. 1 partner run and throws a bag over their head 5 times. Other partner does 5 burpees, 10 merkins, 15 squat jumps
COT: was had. Band Camp won votes for difficulty and creativity. Sparky won in use of AO
WARMUP:
SSHs
Imperial Walkers
Sumo Squats
Hillbilly Walkers
THE THANG:
1/2 mile lap with 4 pain stations
5 burpees and 10 merkins at each
Plus 15 sumos, 15 LBCs, 15 Bombjacks, 15 Dips
King got 6 rounds in
MARY: finished at 0600
ANNOUNCEMENTS:
Convergence/Invergence Saturday
A$$ Kicking April is coming
COT:
Each of us were made with a purpose and even the tough stuff we are dealing with makes us stronger physically and mentally and spiritually
80ish of the Fort’s, Lake Wylie’s, and Rock Hill’s finest converged this fine Monday to celebrate and show our support for the Darkest of All Helmet’s becoming the new Nantan of F3 Nation.
After my usual disclaimer and a giving of thanks for those who all showed , Dark Helmet led the warmup. As any true leader would do he quickly refreshed (and reinforced via burpees) the core mission of F3 and our core principles. After a rough start we did eventually nail it. After some side straddle hops and merkins the Pax were released into their own unique workout groups.
HERO WOD(Honey Badger)
This was my Q and I’m always humbled to lead Hero style workouts. They should be hard but also purposeful. For me I have created two unique workouts to honor different men of my family who have served. They would be the last people to ever consider themselves heroes. But that’s why I honor them. They sacrificed more than I ever could and I will always be inspired by them. I hope that in this very simple way their stories help inspire others.
For the purpose of today’s workout I truncated both them in the interest of time.
The “Uncle Paul”
I encourage anyone to Google the USS Pueblo Incident to get the full details but the long and short of it is that my wife’s Uncle Paul was a member of the USS Pueblo crew when it was captured by North Korea in 1968. For 11 months he was help captive as POW. Tortured, sleep deprived, and subject to all sorts of propaganda he along with 81 of his ship mates were eventually returned to the US. As a result of his PTSD he hasn’t been able to sleep for almost 50 years.
The Workout:
82 SSH (IC)
11 Burrpees OYO.
1 LAP around the Earth Fare Complex.
As we returned to our starting position I began the Second Hero Workout of the day. The “Sgt. Major”. This one is a WOD I’ve done before for the Honey Badger and is about my father who was a Command Sgt. Major in the 28th ID. Again for the sake of time I limited the usual 3 miles I try and incorporate into this workout for 3 laps instead. The exercises are as Follows.
28 Burpees
1 Lap
28 Burpees
56 Squats
1 Lap
28 Burpees
56 Squats
112 HR MErkins
1 LAP.
(Pick up the 6 if you can)
This pretty much took us up to the bell after a brief visit by the ruckers. Thanks to all who broke off to me to indulge me and these workouts. They are supposed to be hard and challenging and I hope we all got our money’s worth.
Running Boot camp: Sweep the Leg – FishTix
Group was split into teams of 4. Relay race around the parking lot two stops with exercises. Two runners traveled to stop 1 and stop 2 respectively while the other team members did the exercises at the stops. Once the runners arrived the running duties were handed off. Process was continued until the closing bell.
Stop 1 Exercises: HR Merkins, Dips, Burpees, CDD, Mike Tyson Merkins
Stop 2: Jump Squats, Flutters, Mnt Climbers, Lunges, Box Cutters
Rucking – VA – Olaf
4 corners with low slow squats, merkins, Lunges, and shoulder taps. After round 1 got a 40 and a 60 pound sand bag to spice it up. The bags were rotated around by the Pax.
Kettlebell – Armory – BandCamp
4 Rounds:
16 clusters (clean, squat, press
16 single arm swings (alternating)
16 lateral lunge with a row (8 a side)
Short Mosey
Some overhead lunges and suitcase deadlifts when the heart rates got too high.
Running – Flight Plan – Bass-O-Matic
Ran a bunch 🙂
At 6:00 I blew a whistle and we all reconvened for the longest Namearama I ever conducted a brief reminder of the Rooster, to read the newsletter and to have our Nantan of the Fort Esso lead us out.
Best of luck to Dark Helmet in his new role! Let’s all continue the mission!
AYE!
First off, Old Bay, Peach Stand, and Sugarbug just walked around holding hands with backpacks. But they wanted a shot at catching Sprocket’s posting numbers and YHC is tagging them.
WARMUP: of course
THE THANG: ran for a while
11 Squats
11 Split Squats (each leg)
11 Mike Tyson
Bear Crawl
Rinse and Repeat 3 times
Mosey to benches
Seated one leg jump squat
11 each leg
Rinse and Repeat
Mosey down the hill
Red Barchetta (look it up in the exicon)
Mosey up the hill
11 Squats
11 Split Squats (each leg)
11 Mike Tyson
Mosey back
NMM:
F3 Prepares us to handle to unexpected. But no matter how hard the workout is in the Fort we know it will be over after 45-60 minutes. In life, we don’t know when the challenge will be over, but we can almost always knock out one more rep. And then do it again, just one more rep, and one more rep, and one more rep, and one more rep
Brother, you can knock out one more rep. I know it. And if necessary, call it in cadence and ask the PAX to join you—cause we will