Tag: Straight Up

Varsity Shovel Flag handoff

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YHC Gave the Disclaimer then got going with the warm up.
A little broga – sun salutations (basically bending at your waist and breathing), then some up/down dog, and some hip stretches.

Then did a short jog around part of the parking lot with high knees, butt kickers and shuffles.
Moseyed over to the football field and lined up on the goal line.  Did windmills IC and SSH.

Next we were onto the real work.  It was some speed work that involved :
Jog to 40 yard line , sprint 10, 40/10, in end zone do 25 merkins
Jog 30, sprint 20, 30/20; 25 merkins
Jog 20, sprint 30, 20/30; 25 squats
Jog 10, sprint 40, 10/40; 25 squats
Finished with a nur to the 50, 10 merkins and a sprint back to the goal line.  From there I handed it over to the new Site Q, Headspin…

The THANG, part 2:
Mosey to the ROTC building and grab a cinder block
Exercise In cadence –  Cindy OYO 10 counts
1. Burpees (OYO)
2. Cindy – Overhead Squats
3. Diamond Merkins
4. Cindy – CurltoCleantoPress
Run around the bus loop
1. LBC
2. Cindy – Goblet Squats
3. Mike Tyson Merkins
4. Cindy – Swings w/ Cindy
Run down the hill and back
1. Derkins ( feet on the curb )
2. Cindy – Man Makers
3. Peter Parkers ( count 1 leg only )
4. Cindy – Thrusters
Run to the street and back
Put blocks back and headed to COT

MARY:
– J-los

Announcement…New Site Q!  Headspin!!!, Yeager CSAUP, read newsletter

Prayers/praises: heath of Pax/Sawdust’s elbow, Grassy’s M, others I’m forgetting

YHC Started this journey as a site Q on September 30, 2020 at RPG.  Took over at Varsity October 22, 2021.  It has been an honor and a blessing to carry the shovel flag at both sites and I’m privileged to find a new site Q for Varsity.  
I think the lineage for the site started with Skate, then Kielbasa, Harry Carry (I’ve been told) made it great again and Splinter was who handed it to me.  
I’m looking forward to whatever Headspin wants to do at the site in the future!

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climbing the mountain in 2023

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WARMUP:
– SSH / WM / IW / CP…short mosey
THE THANG:
– set of exercises with 1 lap around the basketball course after each set. Reps per set: 20+23, Sets: 1: Burpees+squats / 2: shoulder tap+SSH / 3: merkins+big boys / 4: j-lo+dips / 5: carolina honey+a-hammer / 6: russian kicks+superman
– Airborne hip exercise inbetween and rinse and repeat. Got thru it almost twice.
MARY:
– mosey back to COT for on-time finish
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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2023.04 The Ranch

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WARMUP:
Emphasis on hamstrings and shoulders

THE THANG:
Mosey to 4square courts:
Burpee broad jumps in clockwise direction from square to square inside a 4square court (2 pax per court) with sets of 4, 6, 8, and 10. Core exercise between sets.
After first round: people’s chair with shoulder mobility exercises then calf raises while sitting, balls2wall with shoulder taps.
For second round of burpee broadjump set going counterclockwise.

Mosey to parking lot behind school for sprints. 2 teams of 4, 40yd dash relay. Finish when each PAX has 3 sprints complete.

Mosey to picnic tables for step ups.

COT:
For those of us that pray before a meal, what do you pray for?
Do you pray in thanksgiving asking your consumption be blessed with nourishment? Did you do your best to provide yourself and others you feed with nourishment? Is the meal a source of comfort and that’s what you are hoping the meal be blessed with? Be intentional.

Thought two: Pick something that you do every day that you can take for granted. Pray before you do it, like you would for a meal. Be thankful and use the resources presented to you with intention.

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a long ways from varsity

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a few PAX arrived early to get some extra credit before 0515 start. It was a chilly morning with icy spots around campus this morning.

Dam2DamnBar is tomorrow so this workout was designed to get PAX primed and ready to run fast times at the race.

WARMUP:
dynamic – including high knees, toy soldiers, butt kickers, walking lunges

circled up for (IC) WMs, arm circles, OH claps

continued the dynamic warmup with karaoke variations on the way to the pullup bars.

3 rounds of Cindy (5pullups, 10merkins, 15 squats) to finish off the warmup

THE THANG:
Mosey towards backside of Sugar Creek Elementary and get on FarmHouse Dr out towards the big abandoned skyscraper and then back.

every 1/4 mile stop and plank for 6. Once 6 was in perform IC exercise (mostly merkins but sometimes squats when too many cars passing by) and then perform a different stretch/broga type movement

total of about 2.5 miles of running

MARY: about 1.5 minutes worth of Low slow squats to get us to 0600.

ANNOUNCEMENTS:
PAX continue their acceleration and making good progress on weight loss goals

COT:
prayers for D2DB runners and volunteers this weekend

Bodywash- I remember running with you at Clydesdales before I knew what to think of F3. You were the first to schedule me for a Q and really helped me get comfortable in this group. STL got my VQ but Varsity was my first bootcamp Q – Appreciate you and the awesome job you have done managing the site.

-Badlands

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Mentorship Has Its Privileges

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WARMUP: COP – SSH, Mtn climbers, Peter Parker, Parker peter, inperial Walker, Merkin

THE THANG:
Grab partner and discuss a non-F3 mentor who helped you in life while doing partner leg throws

Different partner, now discuss non-F3 man you helped mentor in life while doing partner planks/merkins/shoulder taps

Different partner, now discuss missed opportunity to share a mentor relationship with another man in your past

hand off to Long Duck

Series of exercises marked in parking spaces. each pax chooses a space, completes exercise, runs 1 lap, then moves to next space/exercise and repeats the cycle.

Run home

ANNOUNCEMENTS: Long Duck is The Fort’s Whetstone Q. Don’t be confused by the lexicon…Whetstone=Mentorship. it’s that simple. Long Duck shared his experiences (which are vast considering his long service as a sponsor in AA). Tap this HIM to learn more about starting or improving in the area of Mentorship.

COT: Prayers for Slash’s dad and Escargot’s son and Long Duck’s friend Tyler struggling with drug addiction.

thank you Shower Curtain for the opportunity to lead the pax!

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Sharknadoish

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WARMUP: SSH, cherry pickers, Moroccan night clubs. Mosey to front of school for some merkins- mosey a little more
THE THANG: 10 burpees, run up hill to rock and back
20 big boys, run up hill to rock and back
20 hand release merkins, run up hill to rock and back
20 squats, run up hill to rock and back
20 Carolina dry docks, run up hill to rock and back
Repeat until we head back
Most got atleast 3 rounds through
MARY: burpees ,flutters ,American hammers
ANNOUNCEMENTS: dam2dam packet pick up and read your newsletters
COT:

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Cardio & Coupons at The Sink

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WARMUP: 8min warm up run wherever you choose but be back for the rest of the warmup.
Windmills & Imperial Walkers
THE THANG: 30yd Crab Walk to the coupons (sounds a lot like last week) and grab a coupon of your liking, or disliking. Options were sandbags, kettle bells, rucks and cinderblocks.
1min Thrusters then a 10sec rest
1min Chest Press then a 10sec rest
1min Overhead Press then a 10sec rest
1min Derkins then a 10sec rest
1min Dips then a 10sec rest
1min Thrusters then a 10sec rest

Run a lap around the parking lot.
With coupon, 12 fixed leg lunges, each leg
20yd Partner Pushes, twice

Run a lap around the parking lot.
With coupon up in the air, leg lifts, bicycles and flutters w/ the press.
6ct Burpees
More Thrusters
Run another lap
MARY: Incorporated throughout
ANNOUNCEMENTS: Divac articulated the meaning of having Autism Strong as a organization we’re fundraising for with D2D. Read your newsletter and engage in one of the many outreach opportunities.
COT: It happened and it was powerful.

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Rollercoaster and Shoulders

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WARMUP:
– SSH / WM / IW / mosey
THE THANG:
– Rollercoaster: 10/20/30/40/50 with 10x Burpees every 5 min
– squats / MC / Plank Jacks / LBC
MARY:
– shoulder workout: merkin+OH claps: 1:4 all the way to 10:40
– some core exercise at the end
ANNOUNCEMENTS:
– read your newsletter and sign up for D2Dbar
COT:
– was held

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DORA Ready with an unexpected whistle

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Disclaimer: when you hear a whistle you owe 10 burpees; intermittent whistles throughout (maybe 10 times)

WARMUP: 50 SSH, of course, and a few others warmup type stuff

THE THANG:
– Dora #1
— 200 Merk’s
— 200 Dips
— 100 Derkins
— 100 Wide grip merks
* Partner did a 50’ish yd Bear Crawl [lots of mummblechatter here?!? Some preferring the bear crawl over merks?, guessing the holidays make some of the pax soft?? 🙂 ]

– DORA #2
— 100 squats
— 150 Monkey humpers
— whatever was next nobody got to…
* Partner did a 40ish yd Duck walk

MESSAGE: we do dumb stuff in the gloom to prepare for the unexpected; the whistle, the burpees represents the unexpected in life; continue your preparedness

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