Day: March 21, 2022

With all of the attendees dealing with nagging injuries, we took it down a notch in terms of speed, but definitely not effort or reps.  We varied the cadence between regular to slow, making the exercise more deliberate and results driven.  Good mumblechatter, good company, great morning!

 

WARM UP
Moroccan Night Clubs
Hand Release Merkin
Peter Parker
Freddy Mercury
Grass Pickers

Pledge

THE THANG

Merkins – 10 IC
KB Swing – 10 IC
Curls – 10 IC
Freddy Mercuries – 10 IC
Derkins – 10 IC

Mountain Climbers – 10 IC
High Knees – 10 IC
Squat Press – 10 IC
Bent Rows – 10 IC
Peter Parkers – 10 IC

Flutterkicks – 10 IC
Shoulder Taps – 10 IC
Lunge – 20
Monkey Humpers – 10 IC

Shoulder Press – 10 IC
Tricept Extension – 10 IC
Calf Raises – 10 IC
Slow Bobby Hurleys – 10 IC
Sumo Squats – 10 IC
Dying Cocroaches – 10 IC

Mary

 

COT: Peace, Turtleman, every PAX with an injury

 

 

 

 

 

 

Warm up:

1. Don Q x 10ic
2. SSH x10ic
3. Imp Walkers x 10ic

Mosey to Field:

1. Heel to toe walk
2. Nur – Toe to Heel Walk
3. Squat Walk – Nur
4. Lateral Squat Walk
5. Skips -Nur
6. Double Broad Jumps- High Knee Nur Back x 10
7. Jump Squat – walk hands out – 6 Mt. climbers – walk hands back x 10
8. Skip Lunges x 10 ea. side – Inch Worm to cone Nur back
9. Pop Squats – Squat Walk to cone Nur back
10. Jump Lunge Stay same leg x 10 ea. side – Squat Walk to cone Nur back
11. Single Leg Deadlift to Skip x 10 ea. leg – Squat Walk to cone Nur back
12. Jog 20yds. – Sprint 20yds. – Nur back

Saturday morning at Stowe Park.  A long train was chuggin’ through.  Buckeye and Tool Time were headed out for a run.  0700 hit and Breaker Breaker took the majority of the PAX down the road for a Yank warm up while three of us made our way to the Bunker to test out this years Mental Battle WOD.   Before we got underway we spotted Doodles and Pink Floyd headed down the road in search of Breaker and the guys.  They had been caught on the wrong side of the previously mentioned train. With no luck they looped back and joined us in the Bunker.

March 27th is the Anniversary of F3 Mental Battle.

Mental Battle WOD – Each set started with statistics about mental health and workplace mental health.

Round 1 (with weight)

• 50,000,000 adult Americans experienced mental illness in 2019.
• 56% of employees spend time looking for another job.
• 27,000,000 Americans with mental illness are unable to receive treatment.

Exercises are “Without weight” / “With Weight”  Reps counts were “doubled” from the stats at the intro of the round.

100 Lunges / Lunge-Curls
112 Merkins / Chest presses
54 Squats / Goblet squats

Round 2 (with weight)

• 60% of employees do not feel their management helps them to deal with stress.
• 33% of employees can’t afford their healthcare costs.
• 80% of employees reported feeling emotionally drained by their work.

120 Calf Raises / Calf Raises with kettle bell
66 Lunges / Lunge Passthroughs
160 Moroccan Night Clubs / Tricep Extension

Round 3 (without weight)

• 65% of employees find it hard to concentrate at work due the environment at work.
• Over 60% of youth with mental illness do not receive treatment.
• Over 60% of employees feel they don’t get paid enough to save for an emergency fund.

130 LBCs
120 Box Cutters
120 Flutters

A few more facts to finish up the WOD.

Suicide is the 10th leading cause of death in America.

22 veterans commit suicide EVERY DAY.

Last Friday at Downtown Slaughter shared that F3 had lost 9 PAX to suicide in the past year.

Next exercise is… Peoples Chair – Right leg up / Left leg up / March

Circle up – Jack Webb 1-4 x 6 followed by Monkey Humpers, Apollo Onos and Low Slow Squats x 20 IC.

Few minutes left for a round of pain from the PAX.  We tried Side Plank Leg Lifts that turned out to be something only Nutria was successful with.  American Hammers, Merkins and Freddie Mercs before it was time to return to the Yank with the rest of the PAX.

Mental struggles are all around us, and so are our F3 Brothers.  No OYO!

If you or someone you know needs immediate help, please reach out to 800-273-8255.

Til next time – BOS

YHC showed up to Slaw finishing up some EC.  The Purple Haze showed up.  It was breezy morning.  Clock struck 7:00 am time to get started

Disclaimer

Warm up

15 SSH IC

15 Imperial Walkers IC

10 Merkins IC  (Blart and Wirenut decided to show up at this time)

10 Gravel Pickers IC

20 Squats OYO

Pledge

Moseyed away from the start down past the rescue station for Route 66.  First Q fail, this road was a little busy to use the parking spots.

Merkins and Lunge walk between parking spots one way and squats and bear crawls between parking spots on the way back.

At this time YHC asked the PAX if there was a place to do some wall work.  Wirenut offered up Ingles, so we moseyed down to Ingles for

3 rounds

10 Dirty Hookups

20 Hip Slappers

30 Should Taps

Mosey around identified part the of the parking lot.  After set number 3 we moseyed back to the start to use the track at Old School.

At the track we performed an escalator.  Moseying in between the track corners.

First corner

10 Merkins

Second corner

10 Merkins

20 Big Boys

Third corner

10 Merkins

20 Big Boys

30 Monkey Humpers

Fourth corner

10 Merkins

20 Big Boys

30 Monkey Humpers

40 Mountain Climbers

Now that we were back at the start it was time for round two of track work.  This time we used the opposite corners of the track while moseying in between.

First corner

30 SSH

20 Squats

10 Merkins

Second corner

30 Mountain Climbers

20 Reverse Lunges

10 Merkins

Third corner

30 Monkey Humpers

20 Burpees

10 Merkins

Fourth corner

30 Freddie Mercury’s

20 Plank Jacks

10 Merkins

With less than 10 minutes left we headed back to the start for core work.  We did 25 of the following excercises.

LBC

High Flutter Kicks

Low Flutter Kicks

High Scissor Kicks

Low Scissor Kicks

American Hammers

Heals to Heaven

WWI

Flutter IC  (Q fail number 2.  YHC cadence was really off during Flutters and Plank Jacks.  Lucky the PAX had my back to get me back on track by calling the cadence.

Plank Jacks 10 IC  Time  8:00 am.

Annoucements

Convergence at The Yank April 2nd

Purple Haze mentioned SMR team members to keep an eye out on Slack for race info.  Meeting on Sunday, March 27th.

Community Run on April 9th.

Wirenut will be doing 30 min block workout the morning of Community Foundation run on April 9th.

Prayer Request

Name o rama

I took us out in Prayer.

Great work guys.  Thank you for the push and the opportunity to lead. SYITG