Husband and dad in my 40s, blue collar work, veteran. Been working out a long time, the goal is to be the toughest old guy anyone could meet.
03/19 - Bodyweight pull-ups, 10 sets total. Then 5 rounds of one arm KB press x5/5, sandbag bear hug squats x5, two hand KB swing x5. 15 minutes of HIIT on the stairmaster. Finished with steel mace 360s, 5x10/10.
3/20 - Group workout this morning with 6 other men. First round was sprints and burpees (incorporating stairs). Second round was core work, jump squats, and crawling (bear crawl and crab walk). Third round was hand release push-ups, jumping lunges, and broad jumps. Fourth round was mountain climbers, push-ups, flutter kicks, and core. We then wrapped things up with a finisher of push-ups, air squats, and crunches and did some more core for a total of 45 minutes.
Is this a fitness class you go to, a work function, or a group of guys you workout with? Just curious the dynamics there.
I dig the username haha
Hi atlas13 - It’s called F3. Basically, it’s a group of men that meet up and each take turns leading a workout, we grab coffee after, talk about what’s going on. I was hesitant to join for a long time as I’m more of a loner by nature but I genuinely look forward to these days now.
3/21 - 45 minute Zone 2 run. No BJJ tonight.
3/22 - Hanging leg raises, 10 sets total. Then 5 rounds of dumbbell renegade rows, navy seal burpees, and kettlebell overhead lunges.
3/24 - 12 mile timed ruck march, 2:59:03 (14:55/mile), 30#, 778’ elevation. Some core work and yoga later on tonight.
3/26 - Sandbag shoulders, 10 sets total. Then 5 rounds of Turkish get ups, dead hang pull ups, and one arm KB presses.
Good to see you my friend! Looks like you are still putting in the work too! Great looking stuff going on in here! 
Not trying to sway you out of this group but most of the over 35’ers are in that forum:
I might eventually navigate over there, but since I already started here, might as well keep going for a while here.
3/27 - Was supposed to lead the morning workout but due to illness/work everyone else cancelled. Caught up on some sleep in the morning then practiced karate with my son in the evening.
3/28 - Sandbag bear hug squats, 10 sets total. Then 5 rounds of KB swings, hanging leg raises, and dumbbell renegade rows.
Busy weekend so just chores and errands all weekend primarily.
03/31 - Supposed to be a morning run but daughter woke up early, so just practiced karate with my son later on that day.
04/01 - “Raider 7” memorial workout, 3 weeks late but I finally got to lead it. Mobility exercises and 200m run to warm up. Then 7 rounds of the following exercises: 7 pike push-ups, 7 thrusters, 7 leg raises with weight overhead, 7 single leg deadlifts (left), 7 single leg deadlifts (right), 7 burpees, and 7 swings. I used a 50# sandbag. We then did another 200m run, then core work. 4 rounds of the following: 11 leg raises, 11 flutter kicks, 11 reverse crunches, 11 hello dollies. We finished with a 1 minute 6" hold. Good session.
04/05 - Big weekend event got cancelled, so instead I took my younger son to a group workout on Saturday. 1 hour workout followed by a 3 mile ruck march.
04/07 - Start of base building, “Workhorse.” 30 minute Zone 2 run followed by a max set of dead hang pull-ups.
04/08 - Group workout. Four stations - navy seal burpees, cinderblock thrusters, sit-ups, fourth guy runs 200m. 5 rounds total. We then finished with five different core exercises.
04/09 - Slept poorly but still got the workout in. Strength-endurance Tango circuits.
Each round is dumbbell devil press x1 min, rest 1 min, dumbbell renegade rows x1 min, rest 1 min, dumbbell front squats x1 min, rest 1 min, KB swings x1 min, rest 1 min, and steel mace 360s x1 min left/1 min right. Rest 2 minutes between rounds. 2 rounds this morning. Dumbbells were 2x15#, KB 24kg, mace is about 10#. Erred on the side of going lighter due to the nature of SE circuits.
Total work - 21 devil presses, 17 renegade rows, 41 front squats, 48 swings, 360s x40/38.
04/10 - 30 minute Zone 2 run.
04/11 - SE Tango Circuit, 2 rounds again. Total work - 23 devil presses, 22 renegade rows, 53 front squats, 50 swings, 360s x 49/48.
04/12 - Camping with the Boy Scouts, so lots of walking. Nothing major.
04/13 - Off day.
04/14 - 60 minute Zone 2 ruck march, 45# plate. Originally was going to BJJ but wasn’t sure if I was just congested or getting sick, so erred on the side of not passing on the plague. Finished by knocking out a max set of dead hang pull-ups.
04/15 - Group workout in the AM. 3x10M EMOMs of 4 different exercises for 4 reps each followed by a 40 yard dash (20 out and back). So each round was 40 reps of each exercise and 400 yards of running. Bodyweight or 50# sandbag for movements. Tough session.
04/16 - SE Tango Circuits, 3 rounds today. Total work - 32 devil presses, 34 renegade rows, 85 front squats, 77 swings, 360s x 69/63. The third set of renegade rows and 360s were the toughest.
04/17 - BJJ no gi class. High crotch single takedown and body lock practice, then closed guard practice (scissor sweep and arm bars). We then rolled a bit after class.
04/18 - 30 minute Zone 2 run.
Due to a busy week and a 24 hour bug, mostly just did light cardio this week and no real strength work. For that reason, going to restart Base Building on Monday.
Been in a bit of a rut for a while, so I decided to tap into some old training I did courtesy of Stew Smith (https://www.stewsmithfitness.com/). I like his training style, some of his programs can be time consuming but some are more time efficient like this one.
05/05 - Circuit training. DB bench x30, 150 reps of core, 20 gorilla rows, 30 “MJDB#1” (curl to press to triceps extension). Took me less than 15 minutes. I then did 3x10/10 with the steel mace and 2 miles to wrap things up.
05/06 - F3 session. Memorial workout for a F3 member who lost his life during a workout.
4 count jumping jacks x14 as an opener. Then 4 rounds of jumping squat thrusts, Russian twists, reverse lunges, cinderblock curls, 200m run, and “no cheat push-ups” (each rep is a hand release push up then a shoulder tap on each side). 80 reps total of each exercise. We then closed it out with another 14 four count jumping jacks.
05/07 - Bike/Leg PT. Three rounds of 5 minutes biking, 40 air squats, 10 lunges/leg. Crunch cycle - 150 reps plus a 1 minute plank. Tonight I’m going to squeeze in 2 miles somewhere.
Glad you checked in over at my journal. I always forget this forum is over here. Looks like the great work continues in here as well! Glad you are enjoying F3. I did a few of their workouts before moving down here. A friend of mine who owns a restoration company in Charlotte was the “Nant’an” of F3 a few years ago. Really great guy. Great organization.
05/08 - Blowing the stink off with a quick workout. Total work - 100 jumping jacks, 50 air squats, 50 KB swings, 100 crunches, 5 minutes of plank holds. Then finished with 15 minutes of rowing.
05/09 - 3 rounds of dumbbell bench press, dumbbell rows, crunches, and goblet squats. Then 3 rounds of pull-ups, push-ups, plank pose for 1 minute, and air squats. Then 3 rounds of MJDB2 (squat-curl-press-extension with a pair of dumbbells) and the Stew Smith lightweight shoulder routine. Finished with a 20 minute run.
Camping all weekend, teaching Scouts a lot of wood tools so lots of sawing and axe work.
05/12/25 - Yard work for several hours, cleaning up from the storm so more cutting wood and mowing and cleaning.
05/13/25 - Crunch circuit of 150 reps, followed by 4 rounds of 1/2 mile run followed by 20 air squats and 15 reverse lunges per leg.
05/13/25 -
05/14 - Caught some kind of funk, felt weird all day.
05/15 - Feeling better but still not 100%, so no BJJ today. I just did a 15 minute mace workout, fun to just move with it and learn some different things.
05/17 - Ruck intervals and steel mace 360s for a short little workout. Rucked about 2 miles and did 50 360s per side.
05/19 - 3 mile ruck, 30# plate, hills. Then came home and did a core circuit, 200 reps total.
05/20 - Group workout. Circuit of cinderblock swings, air squats, burpees, and bench dips with ascents and descents of stairs in between. 55 reps of each exercise and several flights of stairs. We then did a 800m cool down.
05/21 - Sandbag shoulders, 5 singles per side. Good to move a heavy sandbag again. Then 3 rounds of KB snatches, pull-ups, and steel mace 360s. Sandbag bear hug box squats for 1 set of max reps, then burpees as a finisher.