Author: 529er

9 Pax crushed the Needle this morning: Gekko, Parker (NC), El Matador (Atlanta), Kojak, Wooly Bugger, Talent, Hurley, Dive Bar, 529’er (Q)

CoP: SSH, 2 min assorted plank ups

The Thang:

Route 66 on the Centerhouse Highway

• Movements: Crabwalk
• Exercise: Inchworm plank up merkins

Recovery Pause: Fast cadence LBC x 100

Partner up next to fountain. Partner 1 sprints up steep incline to edge of fountain and back x 2. Partner 2 AMRAP. Then switch.

Exercise 1: Merkins

Exercise 2: Slightly moist WWI’s

Crawl bear up the steep incline fountain at Divebar’s request.

MoM:

Oblique crunches x 30 (each side)

Upstate box cutters x 30

Fast cadence LBC x 53

WoW:

Stay motivated to grow. Benchmark your progress against yourself. Don’t worry about comparing yourself with others. That’s apples & oranges.

12 PAX got after it Monday 7/16 @ MOHAI: FNG Dookie, Meetup, Bangkok, SPAM, Big City, Luigi, Scrum, Wooly Bugger, Kojak, Gekko, LaFleur, 529’er (Q)

CoP: SSH, Merkins, Fast cadence LBC

The Thang: Out & backs

• Partner up in pairs
• Partner 1 does AMRAP exercise
• Partner 2 runs out 120M, does 5 exercises, backpedals back
• Switch
• Continue until AMRAP exercises reach target number
• AMRAP exercises: Burpees (100), WWI (200), Merkins (150), Sumo squats (100)
• 5 out & back exercises: Burpees, inchworm plank-up merkins, inchworm plank-up merkins w/ high jump

MoM: Oblique crunch, Fast cadence LBC

Announcements:

• 2.0 workout this Saturday the 21st at 0900 at Kirkland middle school. Normal Saturday workouts are on.
• 8/17 GoRuck Star Course 50 Miler
• 9/22 Tough Mudder
• 10/19 Custom GoRuck Tough for F3. Sign up via link: https://www.goruck.com/event-14722/

WoW:

“Hedonic adaptation” is our natural tendency to take things for granted as we become accustomed to them. One of the best weapons against this is actively practicing gratitude on a daily basis. Pausing to truly connect to your gratitude for even the small things will make an outsized cumulative impact.

4 PAX got after it Thursday @ MOHAI: Talent, Caesar, Big City, 529’er (Q)

CoP: 

SSH x 100, LBC fast cadence x 100

The Thang:

Big City strolled up with a 60lb. sandbag for no apparent reason. So naturally, we used it the whole time.

Mosey to overhead boat dock. One man does a fixed number of sandbag exercises (acting as “timer”). Other 3 do AMRAP exercises. Rotate until each man has done that particular bag exercise, then switch exercises & repeato.

– Exercises done w/ sandbag: Deadlifts x 20, bicep curls x 10, leg lifts w/ bench press x 15, shoulder squats x 15, 4 count flutter holding bag x 20

– AMRAP exercises done: WWI, merkins, Hand release merkins, LBCs, sumo squats.

Slow “victory lap” around MOHAI.

WoW:

Qing workouts is a great way to quiet the voice of “imposter syndrome.” Gratitude to the F3 community for support and always being there for all of us.

6 PAX dominated a sneaky workout: Gekko, Talent, Scrum, Wooly Bugger, LaFleur, 529’er (Q)

CoP:

SSH, Fast cadence LBC

The Thang:

Swedish mile style workout. Mosey 6.7 feet to the west. Form single file line planking head to toe. Man at the back broad jumps to front, assumes plank position. Repeat for roughly 6 minutes.

Repeato with line doing AMRAP Russian Hammer & crabwalk to front of line. 25 minutes nonstop.

Repeato with line doing AMRAP plank jacks and burpee broad jumps to front of line.

Announcements:

– Convergence at KiMS Saturday July 7th at 0700for Ultimate football

– 8/17GoRuck Star Course 50 Miler

– 9/22Tough Mudder

– 10/19Custom GoRuck Tough for F3. Sign up via link: https://www.goruck.com/event-14722/

WoW:

Scrum shares gratitude for best fellowship he has found since he quit playing rugby years ago. All agreed.

11 PAX got after it: Gekko, MASH, 7 Layer, 5th Wheel, Salsa, Buckeye, Olaf, Dunder, FSBO, LaFleur, 529 (Q)

CoP:

SSH, squats, inchworm plank-up merkins, fast cadence LBC x 100

The Thang:

Mosey to dock. Form 2 man teams.

• 1 man = AMRAP exercises on boat slips. Runner = runs to shore, 5 exercises, run back, switch places
  • Set 1: AMRAP = Carolina dry docks. Runner = inch worm plank-up merkins
  • Set 2: AMRAP = hold legs extended over water. Runner = 5 burpees.
• 30 meters forward lunge walks. Return with 30 meters of backwards lunge walks.
• Swedish mile (line holds plank w/ bunny hop from back to front)

MoM:

Fast cadence LBCs

Announcements:

– Convergence at KiMS Saturday July 7th at 0700for Ultimate football

– 8/17GoRuck Star Course 50 Miler

– 9/22Tough Mudder

– 10/19Custom GoRuck Tough for F3. Sign up via link: https://www.goruck.com/event-14722/

WoW:

At least once during each F3 workout, I have self talk that I can’t do this. Pushing through that voice creates momentum for the rest of the day. Being mindful of this makes it a little easier each time to crush negative self talk.

6 PAX crushed it: Salsa, Xbox, SPAM, Tardy, Goats, 529 (Q)

CoP:

SSH, inchworm plank-up merkins, fast cadence LBC x 100 

The Thang:

• 4 corners (PAX = AMRAP WWI / “timer” = 5 inchworm plank-up merkins)
• 4 corners (PAX = AMRAP plank ups / “timer” = 15 sumo squats)
• 30 M forward lunge walks
• 30 M backward lunge walks
• Fast cadence LBC x 100
• Super 21 (Carolina dry docks, squats, 4 count LBCs)

Announcements:

WoW:

Overcommitting is an ongoing challenge for me. Before committing to something optional, rate your excitement on a scale of 1-10. Here’s the trick: DO NOT USE 7. 7 is a cop out number. No one wants to do a six, and an 8 is pretty exciting. Eliminating 7 forces you to clarify your intention and be more decisive. 

11 PAX got after it Monday @ MOHAI for Hurley’s VQ: Squid, Scrum, Squid, Wooly Bugger, Meetup, Kojak, SPAM, Bangkok, LaFleur, 529’er, Hurley (Q)

CoP:

10 count each: SSH, cotton pickers, windmills, merkins, arm circles, and imperial walkers

The Thang:

Deck of cards: Each card was an exercise and we were playing against time.

Hearts = burpees
Diamonds = mercans
Clubs = squats
Spades = abs

Each number = number of reps. Each guy was given a number and was in charge of calling a variation when that number was pulled.

Aces = AMRAP of the exercise for one minute

Jacks = a game of tag with the winner picking 10 reps of an exercise

Queens = partner carry across the parking lot

Kings = four corners with 5 reps of the exercise at each corner

We made it through only 38 cards

WoW:

It’s never too late to start making changes to make yourself better.