Tag: Divac

Conversations with middle aged men

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Started with a nice warmup basic

SSH
Windmill
Mnt climbers
Stretching
Merkins
Night clubs

Moseyed to a steep hill. Did hill repeats where we alternated between merkins and sit-ups. Then ran all the way to the other hill and did more of the same.

Got back to the parking lot where we did a triangle top was burpees the other two points were flutters and HR merkins. After 5 rounds of that… got to the basketball court where we did about 15 minutes of core/abs work.

Solid workout better mumblechatter!

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Pyramid scheme

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Normal warmups: SSHs, Walker’s, windmills, mountain climbers, Peter Parkers, & Parker Peters.

Series of pyramids with movement following. Pyramid was 10 merkins w/bell pull thru, 20 goblet squats, 30 American hammers, 20 swings, & 10 OH presses (5 each side).
R1 movement was bear crawl moving bell out 2 lines, then crawl bear back moving bell.
R2 movement was lunge walk with bell pass thru out, reverse lunge with most passthru.
R3 movement was hold bell straight forward across lot then overhead carry back.

Split into groups of 3. 1 PAX is timer running to far aide of lot and back. 1 PAX doing bent over rows using 2 bells. 1 PAX doing curls. We did 2 full cycles of that. OH carry back to start for a couple of mins of Mary before COT.

Thx for the opportunity to lead Shower Curtain! And welcome Sambora.

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Dont Try This Alone

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Decent weather brought out 6 Pax for an 0630 start. 2 more came in at 0632 after picking deer carcus out of Senator Tressel’s grill…but that’s another story.

WARMUP: Mosey around the park towards our destination, with some stops and work along the way. Destination was the vert ramp on the backside of the ball park. Two steep inclines opposite of each other was where we would spend the next 55ish minutes.
THE THANG: Partner up. Start at bottom of hills and each partner runs opposite way to top and back where you meet for exercises. Rules of engagement were you must run and rep together. Meaning if you run back to the bottom and your partner isn’t there yet you keep running to bring him in. When one partner had all the reps they could take (or you were done with the exercise) then you take off running. No rest/cheerleading here. Exercises were as follows:
– 50 Burpees
– 100 Donkey Kicks
– 150 Squats
– 200 LBC
– 250 Shoulder Press

Pax got done quicker than expected so we got some extra credit in the form of NURing up each hill twice and going through the exercises again, albeit smaller rep count. Same rules applied – we nur and we do the reps together.
MARY: BROGA
ANNOUNCEMENTS: Important stuff
COT: Priceless

NMM: Was great to be out leading this morning after a week or so of laziness and not posting. Pax were encouraged to lean into the 2ndF of this great thing called F3. Rather that be shieldlock, whetstone, coffeteria, taco Tuesday or any other form formal or informal. As men we tend to be loaners or surface level with other men. You are missing a HUGE benefit of F3 if you’re not accelerating 2ndF.

Was truly an honor. Divac out.

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3 leg tour

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WARMUP: Ditch Witch led!

THE THANG: YHC had a plan pulled from previous Alcatraz backblasts, but it was a pretty morning. So, here’s a list of what we DID NOT do:
– 30 pull ups
– 45 burpees
– 90 squats
– 120 dips
– and laps (thanks Decibel)
and/or a ladder courtesy of Backdraft
– 10 burpees
– 20 jumping lunges
– 30 Carolina Dry Docks
– 40 jump squats
– 50 merkins
Instead we covered 3.5ish miles and stopped occasionally to regroup. We went to the end of Anchorage, Windward, and Point Clear. At the stops, we did some exercises in cadence, some yoga, or just considered the myriad of ways this workout siphoned and what a jerk YHC is.
MARY: led by the PAX in a circle
ANNOUNCEMENTS: 3 CSAUPS this summer – in the https://7tqd.short.gy/f3-thefort-newsletter
COT: a stirring word from Aquaman on the importance of all 3 Fs. Keep posting.

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communication is key

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WARMUP: Intro, mosey, warmup on the hill next to the church then mosey to church.
THE THANG: Thang 1: Deliberately gave confusing ab instructions with a run but ended with 300 reps for Leg lifts, American Hammers and LBC. Talked about the message of communication being vital. Especially with our kids, M’s, jobs and as leaders.
Thang2: Mosey to Walgreens to the side road between buildings. Picked Pax to give 20 reps of an ab exercise and sprint to the other side. Rinse and repeat 4 times. Again, clear communication needed.
Thang 3: Mosey to HT and to the wall near the Auto shop. Split Pax up on opposite walls and bear crawled towards each other having to communicate so heads did not get hit.
MARY: Mosey to COT, and BW lead is brogo for cool down.
ANNOUNCEMENTS: AMRAMP for Autism, Q School, Ass Kicking April and Rock Hill 10 year.
COT: Prayers for health, communication with kids and patience.

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The dog ate my homework.

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WARMUP: mosey 1/2 mile to golf course parking lot. 15 ssh, 15 mtn. Climbers, 15 lbc.
THE THANG: 10 burpees, 20 alternating jump squats, 30 cdd, 40 squat jumps, 50 merkins run lap in between exercises 50 squats, 40 flutter kicks, 30 lunges, 20 of something, 10 burpees hand off to shady run 1/2 mile back to start point. 7s on the narlyist hill in tega cay jump squats and partner plank merkins. Mosey to playground 10 merkins 20 pulls, 30 step ups. Run and repeat. Finish with Mary.
MARY:
ANNOUNCEMENTS: newsletter says it all. If you don’t get it get yourself on the list to start.
COT: prayers for Ms, 2.0s and unspoken.

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