Tag: yard sale

Leadership in the six

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WARMUP: STL has no warmup, well, ran to the purply lights in the daycare parking lot
THE THANG: 21’s because the first exercise SUCKS. 20 werewolf pushups in the parking lot, run down to the end of the school parking lots and do the little loop with 1 dip. Repeat until time is up.

Yes, there is NO WAY that you could finish all 20 rounds in 45 minutes, it’s a .9 mile loop. So the big exercise had to suck, and the second exercise had to be insultingly easy. lol

I very much designed this to get lapped once, possibly twice, but still see friendly faces huffing and puffing as we charged forth.
MARY: 90 seconds of flutters
ANNOUNCEMENTS:
COT:
https://photos.app.goo.gl/AvyTvfgqohkhrLL77

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Jeyklls Terrible Idea from Years past

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The Thang:
Finish each exercise before moving on to the next. In between, complete a recovery run. Normally, distance is 1/4 mile.

§Burpees – 100
§ Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
§ Ski Abs – 100
§ Merkins – 100
§ Deep Squats – 100
§ LBCs – 200 (beaker – 200)
Carolina dry docks – 100 (Cheddar, Shady, Funhouse, NASA – 100)
§ American Hammers –100 (yard sale – 100)
§Mac Tar Jai– 100 (Double D – 12, Bonsai – 35, Happy Hour – 40, Imagineer and Cohiba – 100)
§ Jump Squats – 100 – (Fish Sticks – 80)
§ Mountain Climbers – 100
§ Shoulder Raises – 200
§ Mary Catherines – 100
§ Hello Dolly – 200
§ Wide Arm Merkins – 100
§ Squat Jacks – 100
§ Nippler– 100
§ Burpees – 100

Shout out to the originator, Jekyll. He started this many years ago. Each week during the month of June, he would q this workout at Laces. Pax would show each week trying to get better each week. So it was fitting to do as a 10 year celebration

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Wally World

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WARMUP: none… Just go
THE THANG: Run to Wally World via 160 left on stone crest until hit Model A. Then do BASS which consists of 5 burpees, 20 American hammers, 10 squats and 10 SSHs. Run back to COT do exercises again and repeat back to Wally World. Just a little over 4mi.
MARY: optional
ANNOUNCEMENTS: trash pickup Christmas party
COT: marriages, 2.0s

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2 mi at conversational 12 min pace?!?!

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Yardsale had planned for us running 2 mi at 12 min conversational pace. Thankfully for 38 and myself Yardsale had a last minute concentrica need. Cubbie tried to drag us thru anyway but 38 and I rebelled. Good talks for the second half. Realizing that maybe good talking is near impossible with a workout. Continuing our talking at lunch.

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4 Season of a Man’s Life

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Run to the hill by the football stadium. Stopped at each light pole for 8 HR Merkins. Once at the top we planked for the 6. 40 merkins total.

Continued to mosey past the church and armory. Entered back into the high school by the gym where we circled up.

With an impending birthday I have been reflecting a lot on where I am during my life. One such message that resonated with me is the idea that a man’s life is divided up into seasons. As a result the theme for today was the 4 seasons of a man’s life. I tried to mirror the workout with the nature of each season.

Season 1. : Spring Age 0-20. Theme is Identity.

This stage of a man’s life a man determines who he is, what skills he has, and what are his limitations.

SSH IC x10
Seal Jacks ICx10
Plan Jacks IC x10
Mountain Climber x10.

Did 2 rounds at 10 reps IC then 1 round of 20 IC to get to 40 IC reps in total for each exercise.

Ran to the next corner of the big parking lot for Summer

Season 2 : Summer Age 20-40 Theme is Learning and Growing

This stage of mans life is perfecting your skill set, and distinguishing your expertise for the good of society. How do you prioritize the things in your life (work v life balance). How do you establish family and your role in the community.

10 HR Merkins IC
10 Squats
10 Merkins IC
10 Lunges OYO

Repeated this 4 times to get to 40 reps of each exercise.

Run to the next corner of the parking lot for Fall

Season 3 : Fall Age 40-60 Theme is Influence

Key questions for this stage Have I achieved what I wanted to, can my mistakes be redeemed, and how to avoid having a mid-life crisis. Another key thing is to think about how you can influence the next generation. Particularly your family and close friends.

For this round of exercises I did a Tabata format

40 seconds on 20 seconds off.

Burpees
Catalina Wine Mixers
Bombjacks
HR Merkins

With time running out we ran to COT for the last season.

Season 4: Winter Theme is Investment.

At this stage you should have composure maturity and insight. You don’t see others as competition but as an opportunity to mentor and invest in the next generation. The greatest danger at this stage is for a man to believe he can no longer contribute. Of course in F3 we know this to be a lie. We have HIM’s all throughout the Fort as examples of what it is to be mentors, champions and examples.

The exercises at this stage were:

40 BBS
40 LBC’s IC
40 4-ct Flutter Kicks IC
40 American Hammers IC

With 8 seconds left I ended the workout…….with 5 more burpees OYO.

Honored to spend this day and this morning with the men of F3, members of my shieldlock and at Laces IN one of my favorite AO”s.

Until next time…..

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9/11 Remembrance Run

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WARMUP: SSH, Windmills, Morrocon NC, Cherry Pickers, and Stretches
THE THANG: L-Shaped Path Run for over 3 miles with (2) Pain Stations that consisted of (9) Merkins and (11) Squats
MARY: LBCs, American Hammers, Hello Dollies, and Shoulder Taps
ANNOUNCEMENTS: Board of Pain at Laces In this Thursday and other upcoming 10-year Anniversary Events
COT: Paddle is starting a new job, Badlands grandfather is turning 90 in October with a party in Mexico, and Flounder keeps accelerating and consistent at the age of 86 and counting.

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Snakes and Arrows

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A group of 7 met at FMHS for the last Laces In workout of August 2022. Here is what they did:

The Thang:

After a brief disclaimer around the shovel flag, we moseyed around the parking lot and ended up in the grassy field by the football stadium for COP

All in Cadence:

SSH x 25, windmill x 15, IW x 25, merkin x 10, LBC x 25, flutter x 25, hello dolly x 25, jumping lunge x 15, squat x 20, Moroccan nightclub x 40 while walking back to parking lot.

Line up at the lot next to a row of empty parking spaces. One by one, shuffle across the parking lot space line, do one burpee at the end of the line, advance to the next line, shuffle across, do one burpee at the end of the line, etc., continue through about 10 spaces. Rinse and repeat with bomb jacks.

Mosey back to the grassy field for modified Jack Webb. In place of merkins/overhead claps, we did V-ups and Freddie Mercuries (1:4 ratio). We did 5, took a short break and completed, 6, 7, an 8 before stopping. Man that was hard! Recover and mosey to the shed across the lot.

Assume People’s chair against the shed. Hold, and one by one, each guy does 3 burpees.

BTTW hold, while one by one down the line, each member of the Pax does a 10 count

Rinse and repeat above.

Line up for an Indian run across the lot to the entrance of parking lot (up/down the hill) and back to the shovel flag.

COT

I have been posting very intermittently lately due to a shoulder injury, and had not Q’d a workout since January of this year. I didn’t feel like I had my ‘A’ game out there today, but I felt I gave the guys their money’s worth. After 10 years, it’s still a blast to get together in the morning, Q a workout, and lead the fine men of F3. I’m looking forward to the next 10 years. Snakes and Arrows is another Rush reference. RIP Neil Peart

Announcements/Prayers/Praises

Read your newsletter. Lot’s going on for The Fort 10 year anniversary

Prayers for our brother Shower Curtain, ST’s friend Joe (cancer) and co-worker Justin (Covid)

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Longest 11 ever

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WARMUP: SSH, Imperial Walkers, Merkins, Downdog
THE THANG:
Mosey to the school for a round of 11’s.
Breakdance merkins(double count) on one side.
Crunchy frogs(in cadence) on the other side.
Distance between points was approximately 0.2mi.
No one got through all 11. Maybe it was too far?

Thanks for the opportunity to come run with the high performance HIM’s of the Fort. I’m always impressed by the showing and the effort laid down.

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Snakes and Arrows

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A group of 7 met at FMHS for the last Laces In workout of August 2022.  Here is what they did:

The Thang:

After a brief disclaimer around the shovel flag, we moseyed around the parking lot and ended up in the grassy field by the football stadium for COP

All in Cadence:

SSH x 25, windmill x 15, IW x 25, merkin x 10, LBC x 25, flutter x 25, hello dolly x 25, jumping lunge x 15, squat x 20, Moroccan nightclub x 40 while walking back to parking lot.

Line up at the lot next to a row of empty parking spaces.  One by one, shuffle across the parking lot space line, do one burpee at the end of the line, advance to the next line, shuffle across, do one burpee at the end of the line, etc., continue through about 10 spaces.  Rinse and repeat with bomb jacks.

Mosey back to the grassy field for modified Jack Webb.  In place of merkins/overhead claps, we did V-ups and Freddie Mercuries (1:4 ratio).  We did 5, took a short break and completed, 6, 7, an 8 before stopping.  Man that was hard!  Recover and mosey to the shed across the lot.

Assume People’s chair against the shed.  Hold, and one by one, each guy does 3 burpees.

BTTW hold, while one by one down the line, each member of the Pax does a 10 count

Rinse and repeat above.

Line up for an Indian run across the lot to the entrance of parking lot (up/down the hill) and back to the shovel flag.

COT

I have been posting very intermittently lately due to a shoulder injury,  and had not Q’d a workout since January of this year.  I didn’t feel like I had my ‘A’ game out there today, but I felt I gave the guys their money’s worth.  After 10 years, it’s still a blast to get together in the morning, Q a workout, and lead the fine men of F3.    I’m looking forward to the next 10 years.  Snakes and Arrows is another Rush reference.   RIP Neil Peart

Announcements/Prayers/Praises

Read your newsletter.  Lot’s going on for The Fort 10 year anniversary

Prayers for our brother Shower Curtain, ST’s friend Joe (cancer) and co-worker Justin (Covid)

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