Tag: Divac

Empty Deck

Leave a comment

WARMUP: trotted around the parking lot to wait on a late site Q. Got a good 5 minute trot in and picked up Cornerstone and Divac. Passed by this strange looking group in the parking lot that were doing dumb things with sand bags. Wegmans, WWL and this dude who looked dirty…
THE THANG: 3.25 miles of rucking. We got in some irkins, squats, and dips. Cruised through an abandoned parking deck that didn’t have a single scratch on it or look like it has ever been used.
MARY: no Mary – just enjoyed a nice sunrise over the Kingsley lake
ANNOUNCEMENTS: 4th of July workout at Nafo – 1776 workout, bethel mens shelter 7/7. Last weekend for F3 dads
COT: prayers spoken and unspoken – discussion on stillness. Enjoyed the skyQ sky painting.

TClap |
0

Sandbag Games

Leave a comment

WARMUP: Slick mosey around the parking lot followed by some SSH, Good Mornings and a few Merkings.
THE THANG: I borrowed, or stole, this workout from Steak Knives in Cape Fear while we did a version of this workout as extra credit prior to a running AO. Everyone hear had a sand bag between 40lbs-60lbs.
(50) Sand bag Getups (think a Turkish getup) without ruck on.
(50) Sand bag ground to shoulders (and toss it over your shoulder) while wearing ruck.
(50) Sand bag squats while wearing ruck
(50) Sand bag clean & throws (same as a sand bag toss) while wearing ruck.
We were on a 2min timer so every 2mins, you had to do 5 burpees. After 2 rounds, we changed the count to 3 burpees.
MARY:
Box Cutters with ruck overhead
LBCs with ruck overhead
Flutters with ruck overhead
American Hammers – slick
Standing side-bends with ruck in hand
Series of planking with rucks on
ANNOUNCEMENTS: Newsletter, Independence Day convergence at NAFO, give blood, Men’s Shelter
COT: You had to be there.

TClap |
0

Beach Bod > Dad Bod

Leave a comment

WARMUP: decided to push broga until the end of the workout which was a really good idea
THE THANG: all upper body…..pull ups, merkins, dips, chest press with Cindy, curls with Cindy, run down hill and bear crawl back, flutters with Cindy
MARY: finished with Broga – thanks to Bodywash and Straight up
ANNOUNCEMENTS: check newsletter
COT: James 5 discussion – make your Yes be Yes and your No be No.

TClap |
0

What the Beep test?

Leave a comment

Warm up:
SSH
1 burpee
IW
2 burpees
HW
3 burpees
Shoulder Taps
4 burpees

Then we ran almost every hill I
YHC could find within the time frame. Even sprinted a few… We stopped for burpees or bomb jacks occasionally. Got stung by a Yellowjacket running too close to some bushes avoiding a car. Much rather it be me that got stung than someone else who might be severe allergic.

Before handing off we did called up/down pull-ups for 1 pax and squats for the other 5.

Handed over to Divac

The 20m multistage fitness test (MSFT) is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among other names. It is a maximal test involving continuous running between two lines 20m apart in time to recorded beeps

procedure: This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test is also often called the ‘beep’ or ‘bleep’ test. The participants stand behind one of the lines facing the second line, and begin running when instructed by the recording. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is reached before the beep sounds, the subject must wait until the beep sounds before continuing. If the line is not reached before the beep sounds, the subject is given a warning and must continue to run to the line, then turn and try to catch up with the pace within two more ‘beeps’. The subject is given a warning the first time they fail to reach the line (within 2 meters), and eliminated after the second warning.

30 BBS, 20 squats, 10 merkins until last man finishes (for the record, everyone was super gassed. no body got much past the sit ups -Band Camp)

https://www.topendsports.com/testing/tests/20mshuttle.htm

3.5 miles total.
Finished with some Mary. Photobomb and Fishstix have some serious speed and core strength

TClap |
0

Run, ruck or crawl…we’re taking the hill

Leave a comment

WARMUP:
– Quick warmup lap around the parking lot (slick).  YHC received immediate feedback about running at a ruck WO.  Complaints noted.
– COP:
   – LSS (IC)
   – Overhead clap (IC)
   – SSH (IC)
   – Peter Parker (IC)
Runners started rolling into the parking lot as the 4 ruckers departed for “the hill.”  Apparently the hill is useful not only for a ruck WO, but also to train for The Bear.

THE THANG:
There are many hills on the peninsula, but Heart Attack Hill is in a class all its own.  Today’s wienke was simple…out/back to summit the hill.  While in route, we stopped at 5 minute intervals to complete 10 reps of each of the following exercises:
– Merkin (ruck on)
– Overhead press
– Ruck curls
– Ruck rows
– Squats (ruck on)
For the final 100 +/- yards up the hill, PAX were not permitted to wear the rucks on their backs.  We started with an overhead carry and were permitted to front carry (no straps) to rest.  Anyone who’s been on that section of the hill will understand the balance challenge this presents as due to the incline, you’re practically nose to pavement.  Heart rates were elevated.  The highest recorded metric was Divac’s 170 BPM “recovery” reading on the descent.  

2.55 miles and 7 rounds of exercises (350 total reps)

The runners remarked at the ruckers impeccable timing as we rolled into COT at 0559:45.  That could be attributed to solid planning, pure luck or more likely a little of each.

ANNOUNCEMENTS:
– Q School
– FM Care Center
COT:
– Prayers for marriages

Honored for the opportunity to lead. Thanks Divac!

TClap |
0

Soggy bottom brothers at Runde Park

Leave a comment

WARMUP: SSH, windmills, imperial walker, m nightclubs, merkins, plank, cobra, down dog, plank, Peter Parker, Parker Peter. Mosey to Runde field.

THE THANG:   Eight stations with six yard gaps between each station. Round one all eight stations, round two complete first 7 stations. Each round skip the last station from previous round.  Travel between each station first round lunge walk, second round, bear crawl, third round broad jump, fourth round lunge walk, fifth round bear crawl.  We completed five rounds.

1. 5 burpees
2. 10 donkey kicks
3. 15 big boys
4. 20 Carolina DD
5. 25 American hammers 🇺🇸🔨
6. 30 (60) shoulder taps
7. 35 (70) flutter kicks
8. 40 (80) mountain climbers 🧗‍♂️

Hand off to cake Boss
Mosey to the bottom of the big hill. Organize into three groups of three. Lesson from Top Gun & Maverick, don’t leave your wing man. Four cones in a 1/3 mile block. First round 20 sumo squats per cone (80 sumo squats in first round).
Second round discuss with your wing men something you learned from your father. Each cone was 10 leg Lifts.
Third round we voted for burpees or donkey kicks.  The rep count wasn’t provided but we agreed on donkey kicks. Rep count was 10. Discuss w your wing men proudest moments with your father. YHC was college graduation, marriage and pregnancy.
Single file line organized from slowest to fastest man at the base of the steep hill. Game of catch me if you can. First runner gets a three tree head start and needs to top the hill before second runner. I thought the gap was too wide but almost got caught by the fastest man Fishsticks.

MARY:  none

ANNOUNCEMENTS:  Review the newsletter for more info.  Sign up and do some yard work at the Fort Mill care center. Get involved in the Bethel Mens Shelter dinner.  F3 dads is today. Coffeteria at Tega Cay Deli today. YHC needs four men to push a truck out of my backyard this morning. Thanks Mainframe, Change order, Skipper and Cake Boss for your help.

COT:  happy Father’s Day. prayers for our fathers and those whom have lost fathers.  Love your children unconditionally.

TClap |
0

We saw a bear

Leave a comment

WARMUP: Ruck a lap
THE THANG: Deck of pain with mosey breaks every 7th card.

2-7
– Heart – Man Maker
– Diamond – Ruck Curl
– Clubs – Shoulder Press
– Spade – Ruck swing
8-A
– Heart – Calf Raises
– Diamond – Squat
– Clubs – Merkin
– Spade – BBS

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Safe word: Kryptonite

Leave a comment

WARMUP: 10 SSH, 10 windmills, 10 SSH, 10 10 IW, 10 SSH, 10 HW, 10 MC, downward dog, honeymooner.
THE THANG: All things done Dora Style with a new partner each round.
Round 1 – 50 pull-ups
Round 2 – Hill 1. 150 Merkins.
Round 3 – Hill 2 (the short steep one) 250 squats with Nur up the hill.
Round 4 – Hill 3. 350 LBC’s.
Finished with each PAX calling an exercise. 40 seconds on 20 seconds off.
MARY:
ANNOUNCEMENTS: Bourbon tasting, road clean up.
COT: change orders dad, truckers mom. Thankful for this group. Not sure where YHC would be without the support of F3 The Fort

TClap |
0

Crashing the buffet

Leave a comment

WARMUP: 0500-0505
Q school followed by 3 side straddle hops to practice calling cadence. We got places to be.

THE THANG:

Coupons: sandbags and 60lb kettlebell. One guy without a coupon

0505-0525
Ruck to Golden Corral, trading coupons as needed
Moderate complaining about the kettlebell

0525-0540
Crash the party at Golden Corral
Line up all the gear
All PAX do 10 merkins, sprint to other side, 5 burpees, then choose your weapon. Faster guys got first pick. There aren’t enough coupons for everyone.
The recommendation before starting was to not be without a coupon.

The converged PAX were now separated into 3 groups:
Ruckers – those who picked up a ruck
Couponers – Slicks who picked up a sandbag or kettlebell
Slicks – Those who were not able to get a coupon

DORA – Couponers are the timers, everyone else does reps until they return.

Round 1:
Ruckers do merkins
Couponers carry coupons to other end of parking lot then do 20 squats with coupon.
Slicks do burpees

Round 2:
Ruckers do squats
Couponers carry coupons and do 20 overhead presses
Slicks do burpees

Slicks were taken off the hook and allowed to choose someone to trade with.

repeat round 1, then we had to get back to COT. Departed at 0540.

0540 – 0601
A brisk ruck back where there was even more complaining about the 60lb kettlebell, and arrived at COT at 0601. No extra charge for the extra minute

MARY: no time

ANNOUNCEMENTS: trash pickup saturday, bourbon tasting saturday

COT: A reminder from Slapshot about safety and being sure someone has a phone – especially when traveling off campus, and especially now that the weather is warming up.

TClap |
2

Official Manion WOD

Leave a comment

THE THANG:
Manion WOD
29 squats with ruck (with sandbags when available)
1/4 mile ruck (shared sandbags) some PAX run it
7 rounds

With about 10 minutes left on the clock @PunchList led us on some much needed broga.

ANNOUNCEMENTS:
-convergence/invergence tomorrow at WEP
-AMRAP for Autism event tomorrow at Mathew’s Sport Complex

COT:
@What did led us on prayer, thank you for your visit brother!

TClap |
0