Tag: Wooden Leg

The CLAP – Inspired by Metro

Leave a comment

For the month of May, Farmer’s Only has deemed the Kitchen Sink as a next-level kick in the junk. I had the honor of warming everyone up to the idea of what will occur this month. We do a lot of pushing exercises, running, some occasional KB work and your typical stretches. Opportunities exist to stretch yourself and try something you’re not used to and therefore, not strong in. The first F in F3 is Fitness for a reason. Today we focused on functional fitness.
I’ve had the opportunity to head up to CLT Metro a few times lately and work out at Shore Card. It is an absolute suck-fest and it’s glorious. Yes it’s hard but that doesn’t mean we should avoid it. Arguably, we should lean into it. And that is exactly what May is all about, starting today with YHC on Q at The Kitchen Sink.
No warmup, no friendly conversation, no excuses. Just legit work.
Everyone knew what they were in for.
The gear for the morning will be a Ruck (or vest/plate carrier), Sandbag, Kettle Bell (KB) and a Cinder Block. Every man was to have each of these. When I reference “gear”, know that it includes these 4pcs.

WARMUP: We didn’t have one but thankfully a few PAX got the message and showed up early to stretch…or just stand around.
THE THANG: Grab ALL your gear and head out of the school and down Hubert Graham Parkway to the 2nd light pole. This was, what I believe, the eye-opener for many of the PAX. Carrying all this gear for this distance is very abnormal which made it great. It looked good on paper and looked great in person.
With your ruck staying on, carry 1 piece of additional gear to the top of the hill, making your own personal discard pile. Then shuffle back down to your remaining gear and repeat until all gear is on the pile at the top of the hill.

From here, hoist all your gear and meet at the entrance to the school.

With Ruck on, KB swings.
With Ruck on, KB overhead in one hand, farmers carry the cinder block with the other hand to the intersection with the baseball diamond. Another suck-fest.
Ground all gear (ruck, KB, cindy) and shuffle like a gazelle back to your sandbag.
A gear Q of mine wouldn’t be complete without this. Sandbag toss back to your gear pile.

Now, a gear cycle:
Sandbag with Ruck on: 10 Sandbag Thrusters
KB without the Ruck (Slick): 15 Simbas (think, big boy sit up with the KB hoisted overhead)
Cindy with Ruck on: 20 Curls

Grab all gear and move to the flagpoles. It was here where I was reminded we had only 5mins left. So be it….
Cindy with Ruck on: 10 Merkins with left hand up on the block then 10 Merkins with right hand up on the block.
Then, 5 Mike Tysons with Ruck on.
Move all gear back to COT.

MARY: Some dedicated exercises but the core was mostly utilized during all the asymmetrical work.
ANNOUNCEMENTS: Yes
COT: 5th CORE Principle

TClap |
0

Sht, I am going to be late for my Q

Leave a comment

Still trying to catch up on my sleep, I was late for my Q on Sunday. The group had already launched, so I had two choices when I arrived: go left or right. I went right which turned out to be wrong. Shuffled down to WEP to catch up to the group. No dice, back to COT, climbed the stairs overlooking downtown trying to locate the group. In the distance, I saw a blinking light. I quickly shuffled to catch up to them.
Crystal Lake had things under control by taking over for my misstep. He continued the Q with a backwards walk up the hill and we continue the ruck around the post office and back to COT.
Thankful for the group and the leaders who step up when needed.

TClap |
0

What’s a Walkin’ Merkin!?

Leave a comment

WARMUP: Side-straddle hop, Strawberry pickers, Plank to down dog calf stretches, from plank Left arm to the sky with some hip dips, Right arm to the sky with some hip dips
THE THANG:
– Run 1/2 Mile – around the MS drop-off loop, up to the flag by the Elementary School drop off loop, pause and salute the flag, down the hill at Dave Gibson and back up to base camp at the top of the hill by school entrance; Partner up
– 100 Sumo squats, with partner run down the hill and back to 3 curb burpees and swap.
– 100 Walkin’ Merkins!!!, partner run down the hill and back to 3 curb burpees and swap.
– 100 Side Lunges, partner run down the hill and back to 3 curb burpees and swap.
– 100 Heels to sky, partner run down the hill and back to 3 curb burpees and swap.
– 50 Monkey humpers each for 100 per unit.
– Run 1/2 Mile back through the reverse route with the salute, stop at brick walkway infront of the MS the bear crawls to the stop sign, finish run to COT
– At COT a round of UP – DOWNS, then some Mary
MARY: LBC’s, Cow Milkers, American Hammers, Box Cutters
ANNOUNCEMENTS: Cannoli Run, Bethel Men’s Shelter, Read your news letters
COT: It is what it is… Prayers for the families of those in attendance, and the rest of y’all! Thank you Jesus; that resurrection thing is real!

TClap |
0

Rosie does the dishes

Leave a comment

WARMUP: • 25 SSH (IC)
• 10 Windmills (IC)
• 10 Imperial Walkers (IC)
• 10 Merkins
• Mosey 100 yards and back
THE THANG: Main Workout (35 mins)

? Circuit 1: Strength + Movement (12 mins)

3 Rounds – 40 seconds work / 20 seconds rest
• Sandbag Deadlifts
• Sandbag Front Squats
• Overhead Press (strict or push press)
• Sandbag Bear Hug Carry (30 yds out and back)
• Rest 1 min after 3 rounds

⸻

? Circuit 2: Partner Grinder (10 mins)

Teams of 2. One works, one moves.
• Partner A does AMRAP sandbag reps
• Bent-over Rows
• Thrusters
• Sandbag Clean-to-Squat
• Partner B: Sandbag Shoulder Carry (30–40 yards out and back), then switch
• Go 10 minutes nonstop

? Break: 1-minute standing rest

⸻

? Circuit 3: Core & Finishers (10 mins)

2 Rounds – 40s work / 20s rest
• Sandbag Russian Twists (seated)
• Sandbag Ground-to-Shoulder
• Plank Pull-throughs (sandbag drag side to side)
• Burpee over sandbag

?️ After 2 rounds, 1-minute rest

MARY: 1 second plank
ANNOUNCEMENTS: Cannoli Run, Tortoise and Hare
COT: Finish the day strong, men.

TClap |
0

Long duck walked into a bar and it hurt

Leave a comment

WARMUP:
Windmill
SSH
Merkins
Moroccan nightclub
High knees
But kickers
Side shuffle

THE THANG:
Mosey over to the playground
3 rounds of 7 reps
Swinging merkin
Squats
Pull ups

Run lap around the track
Bear crawl length of turf field inside the track
Move over to the far playground

3 rounds of 7 reps
Incline merkin
LBCs
Lunges

Move to bball court for suicides, yes it is plural because we did it twice.

Move back to playground and repeat the exercises

Run a lap
Crab walk across turf
Move over to first playground
Repeat exercises we started with

MARY:
Not much time so we did a few stretches
ANNOUNCEMENTS:
COT:

TClap |
0

I can’t feel my legs

Leave a comment

WARMUP:
– 10 Moroccan nightclubs
– 10 cherry pickers
– 10 windmills
– 10 Imperial walkers
– 10 Hillbilly walkers
Mosey, stop at benches and do irkins, mosey, stop by basketball court, low slow squats, mosey to wall

Jackass burpee Webb:
Perform exercise like a Jack Webb, but do 1 burpee to 2 donkey kicks.

THE THANG:
Charles Bronson:
Cones laid out at 100 yards, then 20 yards past that.
50 SSH, then sprint 100 yards, then bear crawl 20 yards, mosey back to start
50 merkins, sprint 100 yards, bear crawl 20 yards
50 burpees, sprint 100 yards, bear crawl 20 yards
50 LBCs, sprint 100 yards, bear crawl 20 yards
50 jump squats, sprint 100 yards, bear crawl 20 yards
MARY:
Long duck diapers, flutters, American hammers
ANNOUNCEMENTS:
COT:

TClap |
0

Badly Broken Chicken Dance

Leave a comment

WARMUP:
12 SSH
12 CASBAH #2s
12 Walking Jacks
THE THANG:
Mosey to the rocks-
Grab your rock and OJ to the light pole and back
1 Burpee
Grab your rock and OJ to the light pole and back
2 Burpees
Grab your rock and OJ to the light pole and back
3 Burpees etc up to 6 and back down to 1.
Seemed like a good idea on paper.

I fartsacked and we moseyed out to the track for a mixed bag of scissoring and pickle pushers. <@USBP08L1G> had a rock in his pocket and I believe he was ALSO glad to see me.

We moseyed to the benches where we added some incline merkins, dips and something like “Bavarian one legged crotch crackers” or something. Like a one legged squat. Moseyed to the next set of benches and added some more of the same.

Moseyed to COT for some “u call it”.
MARY: She brought <@U5DBBKTE0>
ANNOUNCEMENTS: Fastest 5, read your newsletter. AKA
COT: P&P for all those within and without F3 who are sick, tired, cold , hungry or alone. :pray:

TClap |
0

Post Golf Trip Memories

Leave a comment

After reviewing previous backblasts, YHC noticed that the last time I submitted a backblast for the Armory was in October 2019 immediately following a golf trip where I likely ate and drank too much. It so happens that this was the exact scenario for today’s beatdown. After a long weekend in HHI, YHC was ready to make a downpainment on the day and happy to see some friendly faces in the Pax

WARMUP:

Mosey around the parking lot

THE THANG:

25 SSHs IC
21 KB swings
18 High pulls
15 Squat thrusters
12 Overhead marches
9 Lunges
6 Burpees
3 Big boys

Then run a lap

Repeat 4 times

MARY:

Finished with 5 minutes of Mary around the horn

ANNOUNCEMENTS:

Fastest 5k coming up on 4/12
Pints and Padres in April

COT:

TClap |
0

Strength in Motion, Buckets of Pain and Cinderblock Regret

Leave a comment

Pre-Workout Prep

Pulled into the gloom at 4:45 AM—silent, still, and completely void of movement. With no one in sight, I set up three lanes with four stations each:
• Cone 1: 5-gallon buckets filled with bricks for farmer carries
• Cone 2: Cinderblocks
• Cone 3: Sandbags
• Cone 4: More cinderblocks

Then it hit me—I was 15 minutes early. The start time was 5:15, not 5:00. So, a slow mosey to the COT area, where I linked up with Farmers Only and Brawley. Soon enough, the PAX began to roll in, ready to put in work.

At 5:15 on the dot, we launched. Disclaimer was given, and movement began.

Warmup (Buy-In)
• 25 Cinderblock Thrusters
• 25 Sandbag Throws
• 25 Bucket Squats

The Thang

PAX counted off into two teams, then received their marching orders: Work through each station in rotation, with a farmer carry serving as the movement driver.

Round 1
• Cone 1: Farmer carry buckets (approx. 0.05 miles)
• Cone 2: Sandbag Squats
• Cone 3: Cinderblock Front Raises
• Cone 4: Cinderblock Overhead Press

Partner 1 carried the two 5-gallon buckets down to the cone and back while the remaining PAX worked at their respective stations. Upon return, everyone rotated stations.

Round 2
• Cone 1: Farmer carry buckets
• Cone 2: Sandbag Bent Over Rows
• Cone 3: Cinderblock Curls to Press
• Cone 4: Cinderblock Tricep Extensions

Round 3
• Cone 1: Farmer carry buckets
• Cone 2: Sandbag Curls
• Cone 3: Cinderblock Manmakers
• Cone 4: Cinderblock Swings

Rinse and repeat—we cycled back to Round 1 and got about halfway through before time called.

Finisher (Buy-Out)
• 25 Cinderblock Thrusters
• 25 Sandbag Throws
• 25 Bucket Squats

Quick clean-up, then straight to COT.

COT (Circle of Trust)

Announcements:
• Convergence Friday
• The Jäger on Saturday, plus the check giveaway
• Fast 5K for Luka
• Read your newsletter for more details

Prayers/Praises:
• Health concerns for many family members
• Mental health struggles among the PAX and their loved ones
• Gratitude for the men who showed up, held each other accountable, and pushed through the work

Final Thoughts

No wasted reps. No shortcuts. Just men showing up in the gloom, embracing the grind, and getting stronger together. Iron sharpens iron.

SYITG.

TClap |
0