I had 13 pavers left in my Suburban from a Q I did recently and decided to throw in 3 extra concrete blocks as a backup because the Matrix can get strangely crowded depending on the Monday. Got to the AO a few minutes early to set things up and prayed that I had at least 16 guys (so they could help bring all the pavers back to the car) and no more than that, because I didn’t have anything else for people to lift (save a 45lb kettlebell and a car seat).
Thankfully 16 came out this morning – a really good mix of guys from all over the place.
My weinke was long and distinguished so we had to move fast and a short warmup was in order…
Run a bit, circle up, warmup in lower lot
At Lower Lot
At one end behind the median do 10 merkins, reverse run to other median, 9 burpees, regular run to 1st median, 8 merkins, etc. down to 1
Mosey to playground and partner up
P1 – 10 pullups
P2 – runs to wall
P1 – runs to wall
P2 – 9 pull ups
….do this until you get to 1
3 rounds of legs with merkins
Round 1 – P1 – 20 jump shuffles (?) over bench, P2 20 merkins – flapjack and run around the median
Round 2 – P1 – Knee tuck jumps over bench, P2 – 20 merkins – flapjack and run the median
Round 3 – P1 – Sister Mary Catherine’s, P2 – 20 merkins – flapjack and run the median
Wall – grab a paver or concrete block
50 shoulder presses and run the track – x 3
Wall sit and shoulder raises in cadence
Get your partner and paver
Double paver chest presses – 300 cumulative (Partner runs to last lightpost and back – flapjack)
Stack pavers – 40 burpee jump overs (Partner runs to last lightpost and back – flapjack)
Grab you paver and line them up at the first lightpost – 2 round suicide
Waiter carry your pavers back – put them in the truck and then some mary.
That was a killer PAX this morning. Love seeing the variety of loud mouths, fast dudes, weird dudes, an FNG and one tranny (you know who you are). Hey, I’m not here to judge. Joke.
The big news of the day was that there was a new fence around the track – really people kept talking about it – like 5 times. It really threw Pop Tart off. He gets pissed when his AO gets screwed with. When they removed the logs he called it “the worst day of his life”. For many of you that day will be when they tell you that Bitcoin isn’t worth, well, anything.
Our FNG Akita Shavers (now known as Nair) from Okinawa came out and killed it. I was thoroughly impressed by how hard he pushed all morning with a big mix of running and strength stuff. He took a long time to name, especially with the PAX we had in attendance. I thought it would be a bidding war to claim this guy’s name because he had a pretty interesting story and a slightly risqué surname. I was happy with Nair at the end of the day. Not sure who came up with it.
Some of the resident runners used the track as a good race and I saw Purell, Rachel, Smokey, Alf, Chin Music and McGee at the front all morning (probably others too but it was dark out there). Pop Tart blew past me carrying his paver on the last suicide run so maybe all he needs is a little momentum.
Gummy graciously provided commentary on my Q all morning and gave subtle comments affirming or questioning what we were doing. He doubted we could do 300 chest presses but we did it! I knew you could do it big guy.
Good to see Tebow making his mark in A51 even though he lives up in NoDa. He’s been bringing some super young FNGs out to F3 which is awesome to see.
Rachel and Purell have been given a hard time lately as they seem inseparable. I was telling the guys last week that me and Rhapsody had to stop working out together a few years ago because we almost got our names changed to “Ace and Gary”. Don’t tell me I didn’t warn you two.
Gypsy said he’s posted at a new AO every Saturday for the past several months – this guy first posted at Kevlar about a year ago and had just given up smoking. Now he’s helping with Speed for Need (info below) and he posts every morning. He also helped Nair get acclimated today which was awesome.
Praise God that we are all able to meet every morning and do this. It’s a blessing that many don’t have. It also can be taken away tomorrow so cherish it each day.
Thanks to Squid and Pop Tart for letting me lead.
Here is Gypsy’s info on SFN training:
For any runners interested in getting some chariot pushing practice for this upcoming racing season: we will have 2 chariots at the 3/29 running AO, Sparta (Socrates Academy at 5:15am – Thursdays). For F3 members looking to push during an event, this posting will fulfill the “Received hands’on training with racing chair prior to scheduled race” requirement. To find out more go to: https://speedforneed.org/event-q-handbook/ or post at Sparta on 3/29 at 5:15.
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