Tag: Wegmans

SL Speed Work

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Hot, humid, muggy, soupy, delightful morning. Thermometer said 75 when firing up the truck this morning. It’s gonna be a hot one. Best way to pay the man is to get it in early.

WARMUP: 1.5 mile run
THE THANG: 28 minutes of sprint repeats around the Kingsley Parking Lot
MARY: N/A
ANNOUNCEMENTS: N/A
COT:
Prayers for DH’s father in law, Roger. He has a bad report from a biopsy indicating cancer on two organs.

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A new place for backblasts

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WARMUP: Lap Around the lot
THE THANG: Sandbag/Ruck/Ruck Plate Upper Body WOD

4×10 Dive Bomber Push-ups
3×10 Kneeling Sandbag Curls
4×10 Ruck Front Raise
3×12 Ruck Plate Lateral Raise
4×15 Sandbag Strict OH Press
2×2 Min Max Merkins

MARY: N/A
ANNOUNCEMENTS: What Happens in SL stays in SL

COT: Prayed together as a SL regarding current happenings in our lives.

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Simple – Gear, Burpees and Sprints at the Armory

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Typos quite possible…

Armory for the kickoff of the month of Gear/May:

PAX brought a few sand bags, a ruck, plate carrier and kettle bells ranging from 20lb-60lb. Tesh would’ve blushed.

Disclaimer but hey, push yourself.
Carry the coupons to the near end of the large parking lot.
Mosey lap around then circle up for some warm up things (garden variety).

10 Burpees and sprint to the other end of the lot
10 Burpees and sprint back, partnering up with a coupon of your choice (it pays to be fast)

25 Squat Thrusters
25 Curls
26 Merkins (1/2 & 1/2)

5 Burpees, run 1/2 way and run back (had to start watching the clock) to the coupon of your choosing…unless you had no other options.
25 Flutters
25 Freddy Mercury’s
25 X’s & O’s

5 Burpees, run 1/2 way and run back
25 LBC’s
25 American Hammers
26 Box Cutters

5 Burpees, run 1/2 way and run back
25 Bent Over Rows (slow cadence)
25 Overhead Press (slow cadence)
25 Chest Press (slow cadence)

10 Burpees, Run all the way down and run all the way back

Carry the coupons back for COT

Until next time.
Maximus

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3rd Manion WOD with the AKA crew

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WARMUP: mumblechatter

THE THANG:
Manion WOD
29 squats with ruck (with sandbags when available)
1/4 mile ruck (shared sandbags)
7 rounds

We did an extra rounds as time allowed for extra credit

MARY: mumblechatter
ANNOUNCEMENTS: sign up for blood donations🩸
COT: prayers for families, kids and teachers during the last stretch of the school year

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Brisket Block Party

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WARMUP: mosey to parking lot across from police station. In cadence of brisket, ribs, chicken did windmills, hillbilly walkers, imperial walkers and burpees(OYO)
THE THANG: Made our way to downtown for the light poles. There are 16 light poles are you travel up Main St on the left hand side. First trip up was lunge walk with 2 squats with calf raise at first light pole. Then 4,6,8 etc until we hit 32 squats with calf raises.

Short mosey around to get back to the bottom of the hill and this time duck walk to the light poles with 1 hand release merkin at each light, increasing the number by 1 until the 16th light.
MARY: flutter kicks, big boy sit-ups, leg lifts, American hammers (in no particular order)
ANNOUNCEMENTS: blood drive coming up and convergence/invergence on 4/30 at WEP
COT: stays in COT.

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You feel like it’s going to rain

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WARMUP: Ran to the covered awning at school entrance. as it was raining in sheets.
40 SSH IC
10 Windmills IC
15 LSS IC held the low and added 10 MCCs IC
15 Merkins IC

THE THANG: We honored Sgt. Zachary Tellier today with his Hero WOD:
10 Burpees

10 Burpees
25 Merkins

10 Burpees
25 Merkins
50 Lunges (each leg)

10 Burpees
25 Merkins
50 Lunges (each leg)
100 Big Boys

10 Burpees
25 Merkins
50 Lunges (each leg)
100 Big Boys
150 Squats

As all reps were completed, PAX picked up the 6 and finished all of the reps with the 6. Everyone got all of their reps in.

With time to spare, we did burpicides and then had PAX call exercises IC on the benches (included dips, BSS, derkins and Peter Parkers) until 0600hrs.

ANNOUNCEMENTS: AKA continues, Blood Drive coming up on 5/12, a few PAX have Q’s this week in The Fort.

COT: Brief message on practicing what we’re studying and cutting one bad habit. @Wegman’s passed the shovel flag off to @Sawdust and we wrapped up in prayer.

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Manion WOD so I can wear my shirt.

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WARMUP: Short Ruck with sandbags to starting location. Hillbilly Walkers, Imperial Walkers, SSH, and Low Slow Squats in no particular order or count.
THE THANG:
7 rounds
400m ruck
29 back squats with our without sandbags
MARY: Cobra Kai led broga
ANNOUNCEMENTS: Men’s Shelter Dinner, Manion WOD on 4/29/2022
COT: Stays in COT

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Rankel and RJ

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Seven pax met at Honey Badger to honor two heroes and get some miles in.
Disclaimer given.  Began with stretches (honeymooner, downward dogs) to prep for the main event.  Two pax left for a run, leaving five for the hero workout portion.

Warmup
Ran a 400m loop
SSH (10x I/C)
Windmills (7x I/C)
Imperial walkers (10x I/C)
Moroccan N/C (10x I/C)

Hero workout #1: The Rankel [image with bio is attached]
6 thrusters (cinder block)
7 burpee pull ups
10 KB swings (cinder block)
Run a 400m loop
Repeat for 23 mins, as many rounds as possible

Light mary in between hero workouts: flutters, hello dollies, LBC (all 10x I/C)

Hero workout #2: The RJ [image with bio is attached]
800m run
50 feet of murder bunnies (cinder block; done on the grass section near the ROTC…great recommendation from the site Q)
25 merkins
Repeat (we got two good rounds in)

Put blocks back to their cozy stack.

Runners returned and all seven of us were able to get one (1) big boy sit up achieved before 0600.

COT
Prayer/Praises
Park, Tootie, and their entire family.
Our kids that are thinking through what/where to go after high school.
Joy and continued well-being for expectant pax/families.

Rankel Bio

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Convergence: Love & a passing of the flag

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Station 1 (Santini): Traditional Pain Platoon

Just your basic beat the hell out of your legs exercises of lunges, squats, and burpees intermixed with meditation and box breathing exercises. Sprint to the top of the hill, recover, and do more exercises including Moroccan night clubs and Carolina dry docks.

NMM: Anxiety and gratitude are not able to occupy the same space.

Station 2 (Shady / Maximus)

Warmup (Shady) – 21 SSH, 5 burpees, 18 SSH, 5 burpees, 12 SSH, someone whined about burpees so we did 10 diamonds merkins…then did 5 burpees
Group 1
  • partnered up and Dora style started out with 100 pull-ups.  Partner 1 on the pull-up bar, partner 2 did a lap around the playgroud
  • Stayed on playground, stayed with partner, Partner 1 AMRAP merkins while partner 2 ran the length of the playground and back to AMRAP merkins
  • Stayed on the AMRAP theme with flutters, then back to merkins, then back to flutters…then (I think) time was called

Group 2

  • Partnered up and Dora style, but this time 50 pull-ups with the run around the playground (Q modification given time and we aren’t cyborgs)
  • AMRAPs were just 1 round of merkins and flutters (again, I think…may need a lifeline here from Max)
  • We made our way to the hill with the statue where Maximus laid down the NUR up the hill and at the top 10 bomb jacks and ran to the bottom where we did 20 American hammers..we did this twice
  • W/ time to spare we ran to the top for 10 diamond merkins and ran to the bottom for 10 V-ups
  • In buzzer beater fashion, we ran to the top again for 10 ranger merkins and ran to the bottom for a partner 1 lay on the ground and grab partner 2s ankles where partner 2 would throw partner 1s feet down 10 times as you straight leg lifted them to his face

Group 3

  • Dora style 50 pull-ups with the run around the playground
  • We made our way to the hill with the statue where Maximus laid down the NUR up the hill and at the top 10 bomb jacks and ran to the bottom where we did 20 american hammers..we did this twice
  • Running low on time ran to the top for 10 diamond merkins and ran to the bottom for the ankle grabbing / feet throwing core exercise 10 times
NMM: After each of the groups had done their pull-ups, Maximus and Shady shared their thoughts and experiences on LOVE.
  • Shady – areas of focus were loving your brother and being your brothers keeper.  Sending a text or reaching out to someone to just say “hey, thinking of you” could change their day.  Realizing that the ones you love are watching you, emulating you, picking up on good and bad habits.  Realizing we don’t know it all, especially to the ones we love, is a sign of humility and a factor of growth and development.  For those of us with children, we have never been parents before so we honestly have no idea what we’re doing.  Love starts with servant leadership and personally for YHC, this usually progresses when the mouth is shut and ears are open.
  • Maximus – For my discussion on love, it begins with being intentional as love is a decision. We must make the decision to be intentional with our actions. Whether it be in our faith, marriage, parenting of our kids, with friends and yes, even with work relationships, we must be intentional. Think about how easy it is to get distracted, whether at dinner with your wife or even on a Zoom call for work. We often allow our minds to wander or even start doing something else while the other person is talking, looking for our engagement. Stop. Be the person who is present in the moment. Put the shoe on the other foot. Love that person as your relationship to them allows.

Station 3 (Pusher & Cakeboss): Love Edition

COP
  • SSHs
  • Windmills
  • Squats
  • Mtn Climbers
  • Merkins
  • IWs
Cake Boss spells love “B-U-R-P-E-E”
The Thang
  • Jacobs Ladder with Derkins and Monkey Humpers
  • Plank/Dip sequence
  • Bear crawl to top with burpees
NMM:
  • Cord of 3 strands cannot be broken. Having God in your marriage is the 3rd string. Adding communication to the marriage strengthens it. – CB
  • Gifts vs Gaps. Focus on the gifts that your wife or significant other bring vs what she is missing. Seeing her this way builds love. – Pusher
  • Much love was on display with all of the mumblechatter and fellowship. The relationships formed through F3 has increased our love internally and is reflected outward to our Ms, 2.0s, PAX and community… #morethanaworkout

Shovel Flag hand off for two leadership positions in the Fort:

Shady handed off the Nantan role to Double D
Esso handed off the Weasel Shaker role to YHC

Awesome work by the PAX today. Hard to put into words how much improved my disposition on life is since moving back to Fort Mill because of F3. Grateful for an opportunity to serve the PAX of The Fort.

NMM: Double D was the site-Q at Block Party when I started posting. If it wasn’t for his steady presence with a commitment to the integrating 2nd F and 3rd F elements into each workout, I doubt I’d have kept posting. Double D is a genuine human, I’m a better dude for knowing him, and I’m excited for his leadership.

—
Band Camp dismissed

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Push It Real Good

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Arrived early to walk the parking lot, still trying to figure out the plan for the morning. One thing was certain, we needed to start fast, because it was cold!

9 PAX showed at the Snake Pit (and another 5 at Bushwood) on a cold and crisp morning. With the traditional tunes blaring, and the chatter already strong, YHC stepped into he ring and gave the disclaimer. Being my first kettlebell Q, a strong disclaimer was given. We ran off the boot campers and got started.

Warm Up
20 SSH IC
10 LSS IC – hold
10 MNC’s IC while in Low Squat Position
10 Windmills

Buy In
11’s (or 22’s – depending on your interpretation) with KB Merkins and Snatch’s. All reps were completed.

This warmed the PAX up real quick. Or perhaps it was the playlist that took some PAX back to their middle school dance days. Evidently, 12-13 year old’s did not realize what Salt-N-Peppa were talking about.

The Thang
Farmer’s carry over to the adjacent parking lot, where 4 stations were set up. Each station had 3 exercises with a goal of 20 reps per exercise. Between each station, PAX were to run quick lap around the parking lot.

Station 1
Curls – 10/each side
Goblet Squats
American Hammers

Station 2
Single Arm Thrusters – 10/each side
Tricep Extensions – 20 or 10/each side
Standing Oblique Crunch – 10/ each side

Station 3
Kettle Bell Swings
Single Leg Deadlift -10/each side
Halos – 10/each direction

Station 4
Lawnmower Pulls – 10/each side
Front Raises
V-ups

Most made it through 6 stations. Then we farmer carried back to CoT. We had time for one set of LBCs, and the boot campers arrived back, though one was sitting in his truck? It was cold out.

Announcements. Prayers for recent loss within PAX family and workplace. Praise for Bitcoin’s new addition.

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