Tag: Senator Tressel

Sandbag Tossing

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WARMUP: MNC, SSH, Merkins, A Mosey, and a Stretch
THE THANG:
(RD1)10 Racked Squats
Burpees Sandbag Toss, width of the soccer field, fence to fence
10 Racked Squats

(RD2)10 Bent Over Rows
Bear Crawl Drag LOF
10 Bent Over Rows

(RD3)10 Hand Release Merkins
Left side Toss LOF
10 Hand Release Merkins

(RD4)10 OHP
Right side Toss LOF
10 OHP

(RD5)10 Bear Hug Squats
Backward Overhead Toss LOF
10 Bear Hug Squats

If time left
2 Rounds
44 Sandbag Over Shoulder
44 American Hammers (2 count)
44 Mountain Climbers (2 count)
Run a lap after each round
MARY: No Time
ANNOUNCEMENTS: Sweaty Barry, Trash Pick Up, Stuff-A-Bus, Pigskin Pick’em
COT: Closed in prayer

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Circuit of sweat

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WARMUP: SSH, windmill, hillbilly, imperials, plank jacks, broga
THE THANG:
DORA – 100 merks, 200 big boy, 300 squats
CIRCUIT – 4 rounds of 15 jump squats, 20 calf raises, 25 step back squat, 30 sec wall squat
MARY: yes
ANNOUNCEMENTS: sweaty Barry, f3 dads, east side lunch and diner events, blood drive
COT:

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King of the Ring – Round 2 – The Rocket Burner

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Ring of Fire – King of the Ring Challenge
Round 2 – Previous Kings are Q
Oh the humidity was cranked up!! Soupy swampy hot. ZERO breeze. Excellent mumblechatter in COT while we all stretched out. Senator Tressel came in hot, but caught up to us on the warmup run. 13 dawgs let loose!!

Warmup:
Slow run loop around the parking lot, approx. 400-500m, then circle up near COT for the following:
– 20 SSH
– 10 WM
– 15 MNC
– 15 IW
– 10 Strawberry pickers

Then mosey over to the USMC JROTC building, roadway near the sidewalk to the pull-up bars for…..

THE THANG:
The Rocket Burner Circuit
Setup: 5 stations, each with an exercise. Some have modes of transportation listed to get to the next station. PAX are to grab 2 cinder blocks from storage and put them on the roadway near the sidewalk to the pull up bars. Then get after it. Cones were used to mark station locations. Station 1 was at the pull-up bars, station 2 was at the roadway, beginning of sidewalk to pull-up bars, station 3 was along the roadway, towards A.O. Jones, approx. 5-60 yds away, station 4 was same location as station 2, station 5 was at bottom of hill at stop sign. That is the circuit.
Do the work. No music, just work. Once all stations are done, scoring of one round is once you return to station 1 to start over. King is the one who does the most rounds.
Stations and MoT are:
1. 5 pull-ups, frolick (walk, skip, whatever) to #2
2. With one cindy, 15 overhead presses, then farmer’s carry BOTH blocks to #3
3. With one cindy, 15 curls, then farmer’s carry BOTH blocks to #4
4. With BOTH cindies, 15 deadlift into calf raise. Full up, full down. Then no more cindies. Run downhill to #5.
5. 5 burpees, 20 lunges (10 ea leg), 25 LBC. Run uphill to #1
6. That is one round
7. Repeat

WINNER IS: BAND CAMP!! He was a machine, cranking out almost 6 full rounds (or was it 6 full, started on 7th?). Harry Carry was hot on his heels. Everyone cranked out at least 3. I got 4 full, started on 5th, but threw in the towel after pull-ups. A lot of excellent mumblechatter and push/pull from each PAX. Guys were REALLY going after it, pushing hard. No cinder blocks were harmed, too. :blush:

Stored the cindies just in time to get back to COT right at 6.

MARY: None

Announcements: The Barry is coming!! Read your newsletter, get involved!!

COT: A lot of P&P lifted. Do not carry it all inside.

Cake Boss came up with a GREAT idea with this King of the Ring challenge. Looking forward to the next rounds!! BRING IT!!!

Thank you for the opportunity to lead. Blessings and SYITG.
-NASA

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1776 Patriot Games

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10 men attempted the 1776 Patriot Games at Alcatraz this morning. Here’s what we did.

Warm-up
– 10 Low Slow Squats (IC)
– 10 SSHs (IC)
– 10 Imperial Walkers (IC)

The Thang
– 1776 Yard Run (1.01 miles)
– 100 Merkins
– 100 LBCs
– 100 Moroccan Night Clubs
– 100 Pullups
– 100 Squats
– 100 Mountain Climbers
– 100 Lunges
– 100 Overhead Claps
– 100 Dips
– 100 Flutters
– 100 Step Ups
– 100 American Hammers
– 100 Shoulder Taps
– 100 High Knees
– 100 Side Straddle Hops
– 100 Yard Bear Crawl
– 76 Burpees

NMM
None of us made it to the Burpees, but all of us questioned why we were doing this to ourselves. The run had about 100 feet of elevation gain, which none appreciated. Nevertheless, we had good mumblechatter and welcomed our newest FNG, “Chester Drawers.” Thanks for the opportunity, Masterpiece.

Aye!
IJ

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Alcatraz – Worth Swimming To The Island

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I picked this Q up from Badlands just the other day due to a scheduling conflict on his end so I knew, at least I told myself, I should honor him with what would most likely have been a good workout. He probably would’ve called for a little more running but after all, I was the Q this time so while we did focus on Fitness, it was more strength-related.
I hope he was honored and Masterpiece was pleased with the outcome.

WARMUP: Sure, why not. I think we should run around the long side of the park and make our way to the bottom of Tega Cay Drive. There we’ll do Imperial Walkers & Merkins. What’s better than doing it once? Doing it twice. We stopped there.
THE THANG: Listen here fellas, we gonna NUR up a hill we usually RUN up. So here goes:
NUR 1/3 of the way up the hill, face down hill, perform 10 Derkins then run back to the start.
NUR 2/3 of the way up the hill, face down hill, perform 20 Derkins then run back to the start.
NUR to the top, put your feet on a curb and perform 30 Derkins then STAY PUT.

Next, follow me to the Pull-Up Bars…notice the “s.” That’s right, there are two, one bar allows you to gain an assist from the big ball and one allows you to perform the exercise the old fashioned way.
With two PAX doing pull ups, the other 7 will hold an elbow plank until it is there turn to grip the metal bars and fight gravity by pulling your body skyward.
We did 3 rounds of this then swapped out the elbow plank for squat holds and performed 2 additional rounds of pull ups.

Next up, mosey over to the top of Tara Tea Drive (3 people know where that is so look it up).
Lunge walk DOWN the hill. You’d think I was speaking Swahili by some of the looks I got. You heard me, lunge walk DOWN the hill but keep your voice down ’cause it’s 0657 and here under the dome in the venison village of Tega Cay, most residents still be snoozing…soft.
The PAX eventually did what they thought was a lunge walk down to the bottom and I was close to the “6”, which I love because, well, you know.
The weinke said jump squats which I know we didn’t do. 2 people MIGHT read this so what we did at this stopping point likely doesn’t matter. But for the 2 of you enthralled readers, we then sprinted up the hill (I wasn’t the 6, or the 12 for this one) and performed 5 Burpees for the passers by. Much to the surprise of absolutely nobody, Fish Sticks was the 12 on the uphill sprints. He sometimes makes me think he could fight Father Time and earn a belt for his efforts. Actually, Father Time just might be Senator Tressel and his knee brace that does nothing to slow him down, so I’m not sure if Fish Sticks would earn the belt. It’d be worth buying popcorn for that one, however.
Then jog down the hill back to the start. Here, I know we performed the Carolina Dry Docks then followed ‘Sticks to the top for 5 more burpees.
Two of these is enough.
Next up, mosey to the AO’s nice smooth parking lot. It’s way better now than the not-so-good old days of loose gravel and broken glass bottles of Miller Lite & Red Stripe left behind by the inmates reliving their All-State Softball days the night before.
Now, the Tramp Stamp initiator, AKA Captain Thor:
1 Big Boy Sit Up : 4 American Hammers I/C
We graduated up to 5:20 then kept the 20 ‘Hammers I/C while increasing the BBSU’s. So, 6:20, 7:20 up to 10:20…get it?

Take a lap around the baseball fields but stay on the grass; can’t get the kicks dirty.

Next up, Jack Webb the traditional way, with 1 Merkin : 4 Overhead Claps on up to 10:40.

Next up, 2 columns, Santini style.
Left foot forward and perform lunges. When we finished, we performed the “lunge pulse.”
Switch legs and do the same thing.
Drop to a plank for Hand-Release Merkins.
Drop to 6″ and now, Hand-Release Merkin pulses.

And, we’re done!

MARY: See above.
ANNOUNCEMENTS: Yes, of course.
COT: Had to be there.

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The Ranch in Cadence!

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WARMUP: SSH, Stretches, Merks, Mosey, Squats, Walkers, Nightclubs, and some core work.
THE THANG: Ladder work w some cones that labeled the reps and exercise. We all started with BombJax at the bottom of the ladder and added one rep each Time we returned.
Moved to a WallSit with the pax jumping out of line to knock out some Merks.
Moved to a 4 set series of exercises with a mosey to the end of parking lot and back to break up the series.
MARY: 2 mins of Mary
ANNOUNCEMENTS: Convergence for the 4th, Bethel Shelter each month, 3rd Qtr litter pick up coming soon, and res the newsletter.
COT: Prayers for aging family, marriages, summer travel, and F3.

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Salty chicken – IYKYK

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WARMUP:
SSH, windmill, Broga, low slow squats, moroccan nightclub, arm circles

All were done to a count of 15 just to let Falcon Crest know he has the ability to move the start time back to 5:15 if he chooses.

THE THANG:
Overhead carry around large school loop around fields. Every time you dropped the ruck, you had to do 5 man makers.

To give our shoulders a break
5 man makers
Curls – 20
Squats – 20

Next we teamed up. Looping around the parking lot one Pax would overhead carry and partner would front carry behind you. After both pax carry to failure, 5 man makers and keep moving until you finish the loop.

Next we moved down to the pavilion for:
3 rounds starting at the bottom
Bear crawl to first level
10 merkins with ruck
Walk to 2nd level
15 squats with ruck
Walk to 3rd
20 LBCs with ruck

Walk along path back to bottom. Repeat until 3 rounds are completed.

Move up to playground behind school

Place all rucks in a pile and pax line up shoulder to shoulder
One pax starts to pull ruck through passing to next. Pull all rucks to one side.
5 merkins
Pull all rucks back through
5 merkins

Bear crawl with ruck pull to opposite end of playground.
10 OH press in cadence
Crab walk with ruck back start.

MARY:
ANNOUNCEMENTS:
COT:

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Bombs over Bagdad

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WARMUP:

SSH/windmills/pickers/squats/arm circles/phelps
THE THANG:

Partner Format – Rotate each round:

Partner A runs a loop (~0.25–0.5 mile)

Partner B does sandbag work to failure

Switch

Finish with a team challenge exercise

Get through all 3 stations. Repeat if time allows. Goal: 2–3 miles running + max reps under weight.

STATION 1: Frontline Assault

Runner: Loop run

Worker: Sandbag Front Squats – AMRAP

Together: 10 Partner Sandbag Thrusters (alternating reps)

STATION 2: The Grindstone

Runner: Loop run

Worker: Sandbag Ground to Shoulder Clean & Press – to failure

Together: 20 Sandbag Overhead Lunges (10 per Pax)

STATION 3: Carry the Weight

Runner: Loop run

Worker: Sandbag Bear Hug Suicide Carries (end of lot and back)

Together: 30 Sit-ups passing sandbag between partners

? Finisher – man makes (3 Minutes AMRAP)

Solo effort. As many rounds as possible:

? Total Work:

✅ ~2–3 Miles Run
✅ Sandbag High-Rep Strength Training
✅ Core & Conditioning
✅ Partner Accountability
✅ Shared Suffering = Stronger Brotherhood

MARY: No time
ANNOUNCEMENTS: summer csaups, bethel, 7/4 convergence, care center
COT: lifted up Luka (Vuvu), Matteo (time machine), Noah (Decibel) safe travels for Petas daughter to New Zealand with classmates

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SIX OLD MEN EXERCISING AT 5:15

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WARMUP: Disclaimer, mosey the front of the car line for COP
THE THANG:
COP (all in cadence): SSH x 20, windmill x 10, merkin x 10, Rosalita x 15, squat x 15, potato picker x 10, wide arms x 10, mountain climber x 15, Morracan night club x 30 while walking.

Mosey to the wall outside the school gym for People’s Chair. While in the chair, starting at one end, each pax does 5 merkins and returns to the chair. We did 3 rounds

Balls to the wall. Once in position, we ‘walked’ 3 steps left and went back 3 steps. Rinse and repeat while on the wall.

Mosey to bridge across the driveway and pair up. Four rounds along the bridge with exercises at each light.
Round 1: Lunge walk, 5 merkins at each light
Round 2: Light jog, 10 SSH…
Round 3: Bearcrawl 1/2 way with 5 squats, crabwalk 1/2 way with 5 dips…
Round 4: High knees 1/2 way with 5 jump squats, butt kickers 1/2 way with 5 jump squats…

Mosey back to the front of the school for Modified ST 300: 4 exercises followed by one lap around the parking lot

Round 1: Merkin x 10, LBC x 20, Monkey humper x 15, burpee x 5, take a lap
Round 2: Diamond merkin x 10, Freddie Merc x 15, alternate lunge x 15, burpee x 5, take a lap
Round 3: Stagered merkin x 10, hello Dolly x 15, hill billy walker x 10/imperial walker x 10, 5 burpees, return to COT

MARY: Mixed in throughout the workout

ANNOUNCEMENTS: Read your newsletter

COT:
Praise for health, family, F3. Prayers for family with illness, aging parents, traveling mercies for parents coming to town.

It was another great morning with my F3 brothers. The humidity was high, and so was the effort from the pax (all respectables today!). YHC heard some chatter about whether certain elements were ‘moderate’, but I don’t think anyone present this morning was unhappy about how they felt at the end of the workout. Having 50-plus and 60-year-olds out at 5am each morning, pushing ourselves, should make us all feel proud and extremely blessed. Few would have thought we’d be doing this at our ages! It was a pleasure leading the group today, and I look forward to the next one. Stay young, gentlemen!

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Halfway there…… 10 Seconds….

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Beautiful day in the Gloom. Always look forward to Q. Great turnout at the sink for my madness with a timer.

Warmup:

SSH x 15
Seal Jack x 15
Plank Jack x15
Mountain Climber x 15

Pick up something heavy get to the field

All Pax line up facing a series of cones. All Pax have to do the following with their Block or Sandbag

50 Curls
75 Flutters with Press
100 Squats
25 Man makers

Every minute on the minute they will hear a beep. When you hear the beep you move to a cone.
Mode of Transportation between cone 1 and 2 is Overhead carry. Mode of Transportation of cones 2 and 3 are murder bunny or Bag toss.
Wash rinse repeat until all reps are done.
There was also a 20 minute timer on this. All pax finished just under the 20 minutes mark.

Next Phase
All pax line up in an Indian run format. The 6 will do 5 squats. We run for a minute then do a minute of an exercise. 8 rounds.

The exercises were
Bent over rows
Lunges
Big boy sit ups
Burpee jump overs.

Did this right up until 6:00am.

Theme today was motivation. Do you rush through to get the reps done…do you take your time and try to run out the clock. Or do you have a consistent approach that maximizes your effort and results. Only you know.

Thanks to Brawny for the opportunity to lead!

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