“Only” 4 Exercises



“Only” 4 Exercises

6 men took the DRP and emerged from the fart sack to roam the frozen tundra on hands and feet, up and down stairs and hills – all to do 4 exercises again and again and…

 

Mumble chatter and refusniking seemed to begin as YHC ambled off for a yog to the front of the school and back, with various dynamic warm up exercises en route,  with questioning of the Q’s weinke surfacing as we moseyed to the lower lot for an extended disclaimer and a brief COP.  F3 is not responsible for our health or our fitness.  We are responsible. Not only should we modify exercises as needed (or as wanted) to improve our fitness and/or protect our health and avoid injury, but we are responsible for being a good F3 brother to the pax on our left and right (or way in front in YHC’s case today) and also to those who didn’t make it out in the gloom today.  Happy to have a “sort-of” FNG with us today (see below).  And we are also responsible for being better husbands, fathers, brothers, children, friends, workers, etc.

 

COP

Arm circles and a plank.  Yes that was it.  Arm circles IC (kind of) and plank OYO (kind of).

 

Main Event

#1 Play Ground Grinder

5 pull ups, 30 merkins

5 pull ups, 30 squats

5 pull ups ,30 LBCs

5 pull ups, run the stairs

 

5 pull ups, 20 merkins

5 pull ups, 20 squats

5 pull ups, 20 LBCs

5 pull ups, run the stairs

 

#2 Grandma’s Hill

11’s: Crowd Pleaser

10 merkins on bottom and 1 squat on top

9 merkins on bottom and 2 squats on top

…etc

1 merkin on bottom and 10 squats on top

 

#3 Field Work

10 merkins/20 squats/30 LBCs in end zone

Bear Crawl to 10 yard line

Repeato exercises

Sprint to 50 yard line

Repeato exercises

Bear Crawl to 40 yard line

Repeato exercises

Sprint to end zone

Repeato exercises

 

#4 Stair Work

(Double Trouble) Triple Nickel

5 merkins

Up stairs

5 merkins

Run across to far side

5 squats

Run Down Stairs

5 squats

Run across to near side

Repeat x 5

 

#5 Parking Lot Finale (Wind Down)

9 merkins 9 squats

8 merkins 8 squats

…etc

1 merkin 1 squat

 

Bonus (refusnik of #5 above led to the following)

3 MOM called by pax

WWII sit ups

Can Opener

Total Rep Count (planed)        Total Rep Count (actual (minus any modifications))

Squats – 300                                         215

Merkins – 250                                      185

LBC’s – 200                                          200

Pull Ups – 40                                         40

 

COT

Take out: Yeti

 

Skinny Cold Naked Moleskin

YHC’s Q experience is arguably limited.  However, the mumble chatter to pax ratio seemed disproportionately high this morning.  I guess it’s more about who is there, not how many.  Quality not quantity.  Maybe it was my bearded disguise.  Maybe it was disbelief that YHC was really the Q.  Maybe it was the frozen asphalt.  Whatever the reason, YHC announced, “it’s 5:30, I’m MAD, follow me” and began to mosey away from the pax and for a few moments it was as if nobody was coming.  Surely YHC wasn’t running fast.  That doesn’t happen.  Eventually the pax caught up and most bought into the plan.  However, Kirk in particular seemed to question if I had a plan, and what the next movement would be.  We had a nice but brief conversation about slow playing your hand in poker.  He just knew there was more to the weinke than mosey and arm circles.  He soon found out.

 

5 pull ups seemed like a good number (reduced from a previous version of the weinke that called for 10).  But those playground bars were cold.  And by the end the pax were glad to be done.  An offer to repeato the entire set was quickly shot down.

 

Groans were heard as we approached Grandma’s Hill.  They rose in volume when 11’s were introduced.  YHC always underestimates that hill.  Kirk felt cheated that we only went to the fence and back 10 times and didn’t make it to the blue door.  YHC does not want to see what is behind this blue door he kept talking about.  And nobody took my suggestion to run up there at the end just to do it.  Pop-Tart was heard saying, “Well that really sucked!” Followed by, “Can I borrow someone’s sweatshirt? I don’t want to get my back wet in the grass.” Just reporting the facts, most of which are true. Not only did this hill lead to a little dizziness and nausea but it was a time drain, causing YHC to cut out some promised reps at the end of the work-out.  As posted on slack, money back guarantee, since we didn’t hit all 250 merkins this morning.  Just get in line.  Or just do them yourself if you care that much about them.  Nobody from this group seemed to care too much about the final number.

 

The rest of the work out was pretty easy after that hill.  Everyone pushed hard the entire time.  Kirk and Pop Tart led the way, and still both managed to find time to complain/question the Q – “old school veterans” I guess.  Chin Music and Yeti seemed to have a delightful 45 minute conversation today while simply making this work out seem routine as that ran from place to place, knocking out reps, and never complaining.  Welcome Carberetor!  Jake posted years ago and his original F3 name was “Nuggets”.  Didn’t get into why that was chosen but it clearly didn’t stick and he didn’t return to the gloom.  After a few attempts YHC was able to EH him out with the promise of a proposed name change.  Lucky for him the pax were kind today.  Nuggets has been laid to rest and F3 now has Carberetor amongst our fold.  He pushed hard all morning with no complaints.  This was a particularly hard work out for an FNG or a “kind-of FNG, as Pop-Tart called him in COT.   It took me over a year of posting before I could do a pull up and they are still a bear unless I find a way to keep doing them.  #JustlosemoreweightbystopeatingchickensaladsandwhiceswhileyoutypethisBB. And Grandma’s Hill is, well, you know if you’ve run it how miserable it is.  He kept pushing all morning and finished strong.  Keep coming back brother – it may not get easier but you’ll get stronger and faster (somehow YHC hasn’t gotten much faster…).  I was grateful to have a good excuse to lead from the six today to keep up with Carberetor.

 

Oh, yeah.  The work out was inspired by “The Murph”.  Nobody wore a weight vest today but everyone pushed hard.  I was getting tired of trying to fit in my merkins and pull ups for the January Challenge throughout the day, and haven’t been posting enough to get any done before sun rise, so figured I’d just put them in the weinke.  Which led me to think about “The Murph”.  Decided not to try it in it’s standard form.  Wanted to use that hill.  Threw in the LBCs as a break.  You are welcome.  Sorry for the runners (was that everyone who posted except YHC?) that we didn’t get more miles in.  Next time YHC will bring some miles and some variety.  You are welcome for no burpees and no TGUs too.  In case you’ve been in a closet or an office and somehow missed it, here is a link to the actual “Murph” WOD with info on LT Michael P. Murphy. https://themurphchallenge.com/pages/the-workout.

Enjoyed it.  Thanks.

 

 

 

Announcements

2018 BROlympics 2.bro

Fight For Air Climb – March 24 – The Vue (50 flight, 883 steps) – see Carbureter

http://action.lung.org/site/TR?fr_id=16413&pg=entry

Smokey Mountain Relay – April 20, 2018 – see Kirk

Home

 

Thanks to Yeti and Header for the opportunity to lead today.

 

Aye!
MAD

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