Tag: Divac

Shoulders and Sandbags at Currahee

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It’s February 1st, it’s cold(ish), GTE season is about to kick off and we’re at Currahee. I asked the PAX to bring a few sandbags so we had kettle bells and bags ranging from 20lbs – 80lbs which was perfect to welcome Badlands to his virgin ruck workout.

Disclaimer & ground your rucks

Jog around the parking lot
Grab your rucks and shuffle around the parking lot
Grab all the coupons and ruck around the parking lot

Good morning. I love you. Now do 20 Man Makers.

To the soccer fields:
Bear crawl (rucks only) 1/2 way across the field (shorter distance) then bear crawl ruck drag the remaining distance.
Go to one end of the field and set your eyes on the other end. Now we’re looking at the field via the long way.
Shuffle 1/2 way, 10 tricep extensions, shuffle the rest, 10 tricep extensions
NUR 1/2 way, 20 upright rows, NUR the rest, 20 upright rows
I promise I love you. Bear crawl 1/2 way (again, we’re talking about the long way), 10 merkins, bear crawl ruck drag the rest, 10 slick merkins.

Back to the coupons in the lot .
With rucks and all coupons, we’d ruck the big drop off loop with stops at each of the 4 corners for 3 exercises at each:
10 Ruck Thrusters
15 Overhead Press
20 Ruck Curls (this turned out to be the worst especially for Mainframe and his 45lb’er)

Rucks only and make our way to the flags
On your back, legs straight up and rucks overhead, LBC’s in cadence
Flutters in cadence
Rucks on your feet then modified LBC’s in cadence

On your feet.
PAX hold their ruck with arms bent at 90 degrees. Each PAX take their turn at performing 5 good ruck curls while the rest hold the 90.

Overhead ruck carry back to COT.

Hey Divac…GO PACK (Wolfpack, that is)
Maximus

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3

Dog (Dawg) Years

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A band of 7 met at  Runde for the second Alcatraz workout of 2022.  After a fine disclaimer from Copay,  and a late, ‘comin’ in hot’ arrival by Divac, the workout commenced.  Here is what we did:

The Thang:

Copay on Q:

Form a quick circle for COP:

Do a standing stretch starting from the toes and reaching up to the sky with a calf raise (18 reps in cadence – cool!)  From there we went to side straddle hops at various speeds in cadence up to 80 (160 total)- crowd pleaser.

Mosey to the back of the parking lot near the basketball hoops.  Split into pairs and do the following:

Round 1:

Parter 1 does 42 squats while partner  2 lunge walks the length of the lot.  When the count is reached, partner 1 runs to catch partner 2 and flapjack.   Return to the start with more squats and lunge walks.

Round 2 – same as round 1?

Round 3

Partner 1 does 42 jump squats while partner 2 broad jumps along the parking lot.  When the count is reached, partner 1 runs to catch partner 2 and flapjack.

Circle back up and do 33  Superman back exercises (lie flat on stomach, raise legs and arms)

To finish his half of the workout, Copay gathered us for a Switzer (or maybe a Smart).   He talked more about this season’s Bulldogs and how they improved their fitness through ‘gassing’.  See reference below.  The Pax let out a collective sigh of relief.

Handoff to Senator Tressel

Form a line for an extended indian run along Windward drive.  Run about  2 laps between Tega Cay Drive and the circle at the end of Windward,  and then head back to the baseball fields of Runde.

Circle up for Tabata.  5 rounds:  20 sec work, 10 sec rest, rinse and repeat for 4 minutes per exercise, 20 minutes total.   Do the following exercises:

  1.  Merkins
  2. Freddie Mercury
  3. Carolina dry dock
  4. V-ups
  5. Burpees

End with the body destroyer for 60 sec

COT

NMM:

What a pleasure to share a Q with Copay!  I don’t see him very often, but he’s a good guy to be around – always smiling and positive.  Copay is a HUGE Georgia Bulldogs fan and he was still riding the high from Monday night’s championship win.   His portion of today’s workout was centered around Bulldog stats – years since last championship (42), the score (33-18), others I can’t recall.  Toward the end of his portion, he talked about how the Bulldogs improved their fitness through ‘gassing’.  I could sense the tension mounting with the Pax (YHC included), about what was going to happen next.  He never did tell us exactly what it was, but it didn’t sound pleasant.  Thankfully (or mercifully), Copy said that we were not going to do any gassing today and he handed the lead over to me (whew!)

My half of the workout included one of my favorites – the Tabata.  I learned this from F3 brother Chicken Wing several years ago at a workout.  It’s simple and requires very little planning, but it’s intense and always a tough one – the soreness in my upper body and abs are reminding me of that as I write this.

I was very pleased to see Photobomb and Smuggler out yesterday.  I saw Smuggler at Golden Corral on Tuesday and hope he and Photobomb continue to come back regularly.  We miss you, brothers!  It was a privilege to Q with Copay and lead the group today as always.  Copay’s tribute to the GA Bulldogs provided the perfect opportunity for me to use another Rush song title in my backblast ( huge fan – RIP Neil Peart).

Announcements,/prayers/praises

  1.  Dam to Dam Bar on Jan 29, Yeti coming soon, check your newsletter as always.
  2. Prayers for the Duffy family, Divac friend Sharon recovering from cancer and brain surgery, ST friend Joe with Cancer and co-worker on a ventilator (Covid).

 

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Currahee Shoulder Smoke

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Three rolled in to the parking lot ready and were ready by 0458 for the 0500 start.  At 0459:52 we saw a grey Subaru coming in on two wheels.  MainFrame  emerged, took the disclaimer as it was yelled to him from across the parking lot and it was on with a total of FOUR in attendance.

Warm-up:

  • SSH x30 in cadence
  • Merkin x10 in cadence

Still not warm it was time to warm up.  The PAX moved down to the elementary school drop off line.  Partner up, time to warm up with some Catch Me If You Can.  One partner runs with two rucks (45lbs in the ruck) while the other partner completes five burpees and then chases down their partner.  We did this around the big loop in front of the school.

Rucked around the drop off line, back to the cars, collected the sandbags and headed to the field.  We have two 60lb bags and two 40lb bags.

From the long end of the field and with your ruck on, throw the sand bag as far as you can, move to the bag, complete an 8ct body builder, pick it up, throw it again, and continue until you reach the other side of the field.

After completing a length of the field, we rucked to the end and back.  Then if you had 60lb bag last time, switch for a 40lb and vice versa.  Complete the throws and 8ct body builders again.

Ruck to the end of the field and back again.  Collect the sandbag, move to the gate and face the short length of the field.

Two lines of cones in the distance. for the Dora.

Dora:

  1. 100 Merkins
  2. 200 Curls
  3. 300 pull thrus (only completed one movement per PAX due to time)

Movement:

  1. Bear crawl while dragging the 60lb sandbag to the first cone line.  Pick up the bag, run to the second cone, turn around and head back to your partner.
  2. Sandbag throw with the 40lb bag to the the end then run back to your partner
  3. Overhead Carry

It was a smoker and another example of things we do when surrounded by strong men that we likely would not complete if we were on our own.

Prayers:

  • Grassy Knoll’s brother as he goes into surgery
  • Divac and his wife as they continue to seek ways to help their son

Thank you Divac for the opportunity to lead.  Currahee is one of my favorite AOs!!!!

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Convergence – Shop Vac

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65 PAX gathered to remember Shop Vac. Probably had closer to 70 at different points during the hour. Fishsticks took the Milkshakers

Lutefish warmup:
Sean Kelley, 56, Shop Vac

There are a couple of young men I was hoping would hear this this morning. While I’m talking to them, I’m also talking to myself and all of you.

We all know that or God, SkyQ, has written our books. He went before us, He knows us by name, and He alone knows when our earthly lives begin and end. God knew our brother Sean was to come home. And it doesn’t make sense to us.

But let me ask you this. What would it be like to know that when it is our time that we would also know that we accomplished the tasks that the Lord created us to do? God knows the great plans He has for each of you. You are here for a reason.

Wouldn’t it feel comforting to know that you full executed your purpose here on earth? Today we celebrate Sean, who I believe did just that. Sean loved his sons. It’s all he talked about when we worked out together. That, and his dream to have a home in Beaufort. He lived out and executed his purpose. We now have 2 of his sons as our brothers, and how great it is that the world is better because of him. Recover on your feet.

I read a quote recently:

“When you were born, you cried and the world rejoiced; live your life so that when you die, the world cries and you rejoice.”

Sean is rejoicing and would want us to do the same. And he would want us to do 56 side straddle hops in cadence.

Split out to:

  • Kettlebells
    • Uhaul
  • Bootcamp: split PAX into two groups for 20min sessions
    • Ruby Slippers
    • Band Camp

Uhaul’s KB workout:
56 Squats
56 Curls
56 Skull Crushers
56 Calf Raises
56 Uhauls
56 Flutters w/ press (4 count)
56 Dead lifts
56 Lawn Mower Pulls R
56 Lawn Mower Pulls L
56 American Hammers
56 LBCs (4 count)

Band Camp’s portion:
EMOM
minute 1 – 20 burpees
minute 2 – 30 jumping lunges
minute 3 – 40 Freddie Mercuries
minute 4 – 50 Carolina Dry Docks
minute 5 – 60 SSH

7s w/ Mike Tysons and Squats
Mode of transportation: bear crawl/crawl bear

Some in cadence jump squats, core work,

I found a backblast from Shop Vac…It reads with a lot more significance to me now. https://f3thefort.com/2021/04/14/403656/
I may have said something asinine while holding a squat and quoting his backblast.
Something like:
Have understanding when I say 5 more squat jumps
Show tolerance when I say 6 more squat jumps
Practice patience when I call 7 more squat jumps
Take direction as we’re now hitting 8 more squat jumps

Did a little sprinting as well with the second group. (Shop Vac would not have approved, and neither did most of the PAX)

NMM: Shop Vac’s love for and pride in his sons was palpable. He made me want to be a better dad. I’m glad to be around men that make me want to be better. Shop Vac was one of those dudes.

Ruby Slippers’s portion:
I had the pleasure of working out a lot with Shop Vac. His attitude, smile, and laughter infected you immediately every time you met him.

YHC remembers a time during COT after a workout where frustrations from my work life came bubbling to the surface. After I vented to the PAX about the situation ( usual selfish rant where everyone else has a problem but me ) and the Q finished prayer, Shop Vac pulled me to the side and gently explained that it was my attitude that needed to be adjusted, not everyone else’s. He did it in a manner where I gladly and thankfully accepted his advice.

The Thang:
At every Shop Vac Q you could count on stations, simple exercises and/or routines, and minimal running. The six was never left behind at a Shop Vac workout so we are using the buddy system to make sure that does not happen at this workout.

Set-up 4 stations in the shape of a square in the middle parking lot at The Armory. 4 stations represented each member of the Kelly family, there were 4 exercises at each station, partner work to complete a cumulative total of 56 reps of each exercise:

Sean’s station:
– Merkins, Diamond Merkins, Wide Arm Merkins, CDD’s
Stacey’s station:
– Crunches in cadence, Flutters in cadence, Big Boy Sit-ups, Straight Lower Leg Lifts
Jack’s station:
– Squats, Jump Squats, Lunges, Jumping Lunges
Brian’s station
– Side Straddle Hops in cadence, Seal Jacks in cadence, Mountain Climbers in cadence, Plank Jacks in cadence.

PAX partner up – complete all 4 exercises at a station and then mosey to the center. YHC stood in the center of the square to represent Francis, Shop Vac’s faithful four-legged companion, where PAX would come to complete 56 monkey humpers.

Continued around the stations until time was called.

Video Evidence: https://twitter.com/jisenhour/status/1456967297453727750

Welcome FNGs: Bow Wow Wow, Bam!, Triple H, Dictator, Wax Off, and Pool Boy

Prayers for Sean’s family.

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8

CHAD Training @ The Armory

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The weather was delicious in The Gloom today. A cool temp with <50% humidity is hard to come by in September… so YHC was more than blessed to be leading a group of men this morning.

0515. Let’s get to work.

COP

22 SSH’s IC

11 Merkins IC

Yoga Flow to get loose.

11 Squats IC

 

Now that we were all breathing a little bit, YHC led the group to the concrete walls in front of the church.

 

I asked if anybody knew the significance of the number 22. Divac was dead on – 22 US Veterans commit suicide every day. Twenty-two. That’s a staggeringly large number. Today we spent some time remembering those who have taken their own lives – with a specific focus on the below Navy Seal.

WEINKE

22 Step Ups w/bell

Upper 

Halos (5 each way)

Negative bicep curls (20)

Bottoms Up Press (5 each side)

Tricep Extensions (20)

22 Step Ups w/bell

Lower

Overhead Squat (one arm – 5 each side)

Lunge Twists (KB Racked Position – 10 total)

Slick Box Jumps (10)

KB Swings (20)

22 Step Ups w/bell

Core

Z Press / Gas Pumpers (10 – 4 Count)

American Hammer (10 – 4 Count)

Flutter w/Press (10 – 4 Count)

Dollys w/45° Hold (10 – 4 Count)

22 Step Ups w/bell

Short Lap around parking lot, repeat entire circuit. 

Rinse and Repeat as Time Permits

 

In total, two rounds. 176 Step Ups plus 2x all of the above reps. Fun times.

 

We headed back to COT to knock out 5 Big Boy Sit-Ups as the clock struck 0600. Another morning, another DRP.

NMM

Let us not forget those who pay the ultimate sacrifice – either while serving or long after service. We can’t let those who sacrifice so much go isolated. Nor can we let our brothers to our left and our right go it alone. We are not made to do so. We need one another.

Announcements

Sweati

Nessy 

The CHAD WOD is coming. Keep an eye on Slack for our region’s date/time. In the meantime register.

Prayers/Praises

Marine had a heart attack last week, single dad with 8 year old – Paul Rabb

COVID – Divac Brother in law and his family

Praise for sickness passing through YHC’s house

Prayers for kids on quarantine

 

Thanks, Shatner, for inviting this wandering GRT to a KB workout.

 

Punch List out.

 

 

 

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Fecta-Traz

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11 pax posted at Alcatraz on another warm humid day.
This co-Q was the third Q in my birthday Trifecta (Ranch #1, Varsity was #2).

First Q at bat was Ruby Slippers who gave the disclaimer and warmup:
Cherry pickers, windmills, Peter parkers, parker peters (10x IC).

Thang 1: HIIT
At the playground area of Runde park.  Pax split into three groups. Exercise for 1 minute the groups move to next station.
station 1: pull ups (dead hang if you can’t do anymore)
station 2: Step ups
station 3: LBC
Next iteration was:
station 1: pull up and toes to bar (dead hang if you can’t do anymore)
station 2: Lunges
station 3: flutters
Next iteration:
station 1: Do one pull up and hold at the top.  Goal is 1 min; do a slow negative pull up if needed but hang on to the bars.
station 2: Lunges
station 3: V-ups

Thang 2: Field Sprints (with Merkins)
Pax line up on the outfield
Run at 50% for first 30 feet, then sprint/100% to end of the outfield.
Pax do 20 merkins.
Do the same run routine described above. At end pax do 18 merkins.
Rinse and repeat downwards to two merkins.

Q transition to Harry Carry.

Started with a run as a group in the surrounding neighborhood.  Simple loop of approximately ½ mile. Returned to Runde Park’s lot.

Thang 3: Prison Yard Burpees
Pax split into two groups.  Each group has a basketball half-court as their prison yard.
Groups start in corner 1 does 10 burpees.  Then bear crawl (alternate method allowed was lunge walk) to next corner and do 9 burpees.  Proceed with the descending count of burpees and bear crawls until 1 burpee is reached.

Run again as a group, different route, hit the hill on Tara Tea Drive. Distance of about 1/3 mile. Return to Runde Park’s lot.

Thang 4: Bear vs Crab Soccer
Done on a basketball court.  Cones used at each end to mark a ‘goal’.
Split pax in two teams
15lb slam ball is mid court
Team 1 bear crawls only, Team 2 crab walks only
Get the ball and try to score
One team did score, don’t remember who.  We did switch animals at some point.

Game was called when a bear tried to eat a crab.

Non-Mary: Monkey Humpers, Imperial walkers (both 10xIC).

Fini. COT

It was quite a spectacle to see pax go after the slam ball and had some scrums too.  A few pax were even able to ‘throw’ the slam ball…may have to modify the rules for future games.  This was good clean fun.
Quite a great way to end my Trifecta of Q’s.  Great group of HIMs we have in our region.

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Coupons & Rucks…and a surprise

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About 1.5wks out from the CLT GTE, we had most of the guys bring sandbags for Currahee. Here’s what we did last week:

Slick: Mosey the loop, Wind Mills, Freddy Mercury’s, Flutters

Rucks overhead movement for ~ 200yds, then rucks on for a shuffle back to the starting point.

Rucks on and grab all the coupons for a .25mi ruck. Drop the coupons.
Bear Crawl a bit then Crawl Bear a bit, back
Overhead Press / Ruck Swings / Flutters w/ a press

Rucks on and grab all the coupons for a .25mi ruck. Drop the coupons.
Duck Walk a bit then Walk Duck a bit, back
Curls / Upright Rows / Bent over rows

Rucks on and grab all the coupons for another movement. Drop the coupons.
Al Gore w/ Cherry Pickers / Tricep Extensions / OH Press / Plank

Rucks on and grab all the coupons for another movement. Drop the coupons.
Merkins / Peter Parkers / Mountain Climbers / Mike Tysons

Then out came the deck of cards. This time, it was modified and only included cards 7-10 so the eventual count was 34 of these…#moderate:

Clubs: Slow Flutters
Hearts: Curls
Diamonds: Mountain Climbers
Spades: Merkins

COT with us all offering a prayer request.
It was a good one.

Maximus

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Casualties carry at Currahee

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Today’s non moderate ruck WOD brought some mumble chatter at the beginning but then most of us got gassed and out of breath so barely any words were being said.

buy in: 1/4 mile run, 50 BBSU.. main event: one mile carrying casualties (ladders loaded with sandbags for 240# and 230#) with Tabata every two minutes, stop, put casualty down, 10 push-ups with ruck on alternating with 10 squats with ruck on. Pick up casualty and keep moving. We finished the mile in 33 minutes :muscle:, buy out: 1/4 mile run and 50 BBSU, Tabata clock was still ticking so more push-ups every two minutes. Endex: 1/2 mile ruck with sandbags, switching bags with partner every time the alarm went off.  Totals: movement 2 miles, +- 200 merkins, +- 80 squats.
Great push everyone!!

 

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Burpee Bizarre

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We had 11 men show up on Wednesday at Pantheon.  After the disclaimer, we ran around the parking lot to get the blood flowing.  Next, we circled up for some warm-up exercises (SSH, Imperial Walkers, Windmills, Plank Stretches).

We began the difficult part of the workout.  For the next 10 minutes, we would do 10 burpees each minute with a five second rest in between each set.  After completion, we ran around the big loop to the front of the school.  We did a series of exercises in cadence (Squats, LBCs, Lunges, Flutters) running between the cross walks after each one.

Next, we returned to the top of the parking lot and repeated the 10 minute burpee exercise.  It was difficult, but most completed the burpees, a total of 200.

Great job by everyone.  Today we showed how much we can do when you are surrounded by others who want to improve themselves.

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3/4 mile tractor tire flip with rucks on

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Ruck Q #2 on heavy training week for Dirty Myrtle.

The plan was simple, try to get one mile of tire flipping and sand bag toss rotating between PAX… there was 3 of us so it made things much more interesting.

While PAX #1 flips the tire 5 times, the other two will toss the sandbags, we had a 40# and a 60#; about 8 minutes (1/8 of a mile) into it, I realized that we will never move fast enough to complete the 1 mile tire flip if we kept tossing the sandbags so we abandoned them and started a new rotation, one tire flip per PAX and move to the side, we started moving much faster… did I mention we had our rucks on? yeah, that made it a bit more complicated.

The synergy between the 3 of us was great, we pushed ourselves completely out of our comfort zones and kept hustling to meet our goal,  we had to pick up our sandbags on the way back to COT and tossed them along the tire flipping (add 1/8 of a mile of sandbag tossing)  we are only human and couldn’t reach the mile but this morning the accomplishment was great,  we reached 3/4 of a mile with one minute to spare, we did some LBC’s and were done for the day… legs were shivering, forearms pulsating, but we walked (or barely walked) better than when we got there at 0515.  BIG PROPS to Divac and IT for not giving up!!!

Prayers for balance with our families and our jobs.

Tinsel out… until my third Q of the week

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