I was asked the other day which hills we would tackle at the old 87, my response was not sure. I honestly had no idea what I was going to accomplish today until yesterday evening. After setting the Winke I hoped it was challenging to the Gazelles and Clydesdale alike. One thing for sure after the past few days there would be no Big Boys.
As the Pax began to arrive 2 FNG’s posted with Stub Hub, welcome Overdraft (R) and Short Sale (R). As 5:28 arrived Zinfandel came in hot, DICCS were given and we were off.
WARM UP
THE THANG
BACK TO COT
Well done Pax, everyone worked hard. This was my second Q at 87 and the possibilities are endless. We had a larger group so I took off a couple of things which I will save for next time.
BB is short and sweet as time is of the essence and Floater has requirements.
ANNOUNCEMENTS
Doughboy took us out.
***My apologies for the late posting on this, fellas. Was on the road all day + coaching last night but felt it was important to get this out after all the hard work by the 21 in attendance!
Dana and YHC decided last month it was time to change up the monthly Dromedary “WAMRAP” course to challenge the Pax. Same route and location (the MRHS Track near the Cafeteria), but some new exercises. A couple of observations…everyone worked extremely hard and some of the exercises took longer to complete than usual (i.e. Step-ups, H2H, Big Boy Sit-ups). Here is how the new course was laid out, and the results per Pax:
Station 1 – (20) Box Jumps/Step-ups (NEW)
Station 2 – (20) Merkins (NEW)
Station 3 – (20) Bicep Curls with Rocks
Station 4 – (20) Big Boy Sit-ups (NEW)
Station 5 – (20) Tricep Extensions with Rocks
Station 6 – (20) Heels to Heaven (NEW)
Station 7 – +1 Burpee/Lap completed
RESULTS:
Goodfella (6.1 Laps)
My Pleasure (5.4 Laps)
OneStar (5.3 Laps)
Ice9 (5.3 Laps)
Garbage Plate (5.2 Laps)
Fiji (5.1 Laps)
Dana (5.1 Laps)
Jingles (5.1 Laps)
Soft Pretzel (5.1 Laps)
Pocahontas (5.0 Laps)
Bounce House (5.0 Laps)
Foley (5.0 Laps)
Rubbermaid (4.6 Laps)
Illiterate (4.6 Laps)
Old McDonald (4.6 Laps)
Boitano (4.5 Laps)
Lazy Boy (4.5 Laps)
RunFlat (4.3 Laps)
The Grease Monkey (4.3 Laps)
Posse (4.3 Laps)
Help Desk (3.6 Laps)
MOLESKIN:
Once again, it was a pleasure to lead this great group of men on Wednesday. The weather was good but noticeably more humid (One Star called that out at the end!). The goal is to push ourselves and each other through a non-stop, 30-minute beating, and I think we accomplished our goal again today. There was really no time to rest, but I think we can all thank the Lord for the Curls and Tricep Extension stations where we could at least catch our breath.
A little self-introspection from YHC…I was feeling a little tired and weak when I showed up at 5am to set up the course with my new Lanterns (to light up the dark sections of the course), sidewalk chalk to write the stations, and signature Bluetooth speaker for some music at the benches. The prerun with Rubbermaid got me moving but I was planning on pushing for my first lap of the WAMRAP, then circling back to encourage the Pax and the Six. This is something I look forward to when I’m not Q’ing Dromedary, but on this day it was mostly to Sandbag since I wasn’t feeling like pushing myself to exhaustion.
That was the plan…until Ice9 showed up at about 5:27am out of the blue! This has happened a few times lately due to some of his travel and doctor appointment schedule. For those that aren’t aware, Ice9 EH’d me about 2.5 years ago at my son’s Birthday Party on a Sunday, while I was about 20 lbs heavier, and eating birthday cake (maybe I was on my 3rd piece???). I had seen Ice9 at school functions and noticed the F3 gear, but never engaged in the workout conversation (I just knew this guy was fit). When he told me to show up the next morning at Flash with him on Q, I knew I had no more excuses. I put the cake down, struggled through his Q (the infamous 100 SSH IC start), and the rest is history.
I say all this because there are certain people you respect and appreciate for different reasons, and as men we need to acknowledge this. Ice9 always competes, encourages, pushes himself and others, and holds YHC to a higher standard. Other than the constant chatter and banter when I’m on Q and he is in the Pax (which all comes from a good place), I know I need to step up my game for the guy who EH’d me and subsequently changed my life in terms of my health, my strength, and my Leadership. Just wanted to point this out since my day of sandbagging would have been easier, but knowing Ice9 was there made me work harder. I’m just thankful I crushed him today as evidenced in the results up above!!! (I had to, brother!).
Keep pushing yourselves and your peers. Challenge guys to not sandbag as I intended to do, and know that this stuff makes us stronger and our personal relationships stronger. We all need men to hold us accountable when we fall/fail, but these are the same men that will need it from us when they go through their hard times. As DREDD said last Saturday during the Convergence at DaVinci…”F3 is not an organization with Leaders…it is an organization OF Leaders!”. GO LEAD!
Annoucements:
Crane Relay dates posted. Keep checking Social Media (Slack) for details.
F3 Dad’s Camp at Camp Thunderbird 8/16-8/18. Sign-ups coming very soon so jump on it quickly to secure the spots for you and your kids. It should be awesome!
YHC took us out in Prayer: TAP went out to those who lost their lives in the UNCC shooting this week, and the family members. We also need to keep the family of the perpetrator in our prayers, since they are going through a lot right now too (that’s hard to remember in times like this). Our younger F3 brother, My Pleasure, revealed that his older brother was on campus and close by at the time of the shootings. Though he is ok, we all know he and the other UNCC students and staff are all going through their own fears and post-traumatic stress right now.
Have a great day, fellas. Thanks again for showing up and pushing yourselves and each other. God Bless!
15 PAX gathered at Chiseled for a Q led by a Donkey. YHC wanted to make sure I delivered a challenging workout – keep the heart rate up, lift heavy stuff, make worth getting up early worth it. I felt my rep was on the line, the site was on the line, I wanted to prove a ‘gear’ workout can be just as challenging as running 3+ miles. Hopefully my weinke, which was drafted under the influence of an adult beverage did just that.
The Warm Up: DiCCS given. Mosey to entrance of 5 stones, turn around and circle up at Mt. Chiseled. If in the front, mosey around Chiseled until 6 is in. SSH x 15, leg stetch l,r,middle. Merkins x 15, calf stretch, plank jacks x 15.
1.) Partner up. P1 does (attemps) sliders (plank position, like a bearcrawl, but with your feet on a weighted plate (some had a plate for each foot (smaller weights), others choose to use just one mighty 35 lb plate. Move forward in bear crawl type motion but with feet on the weighted plate. Timer is the time it takes to get from one cone to another (90 feet?). P2 does curls. 2 sets each.
2.) Partner up. P1 gets a weight, climb over Mt. Chiseled to other side, mosey with weight around chiseled back to starting point. This is timer. P2 gets grabs a ball and gets on 6, holds ball with 2 hands, over head. Simultaneously lift legs to 90 degrees and bring hands forward with ball to meet legs, place ball between legs, bring both legs and hands down to ground. Bring legs and hands back up, grab ball and lower arms overhead with ball to the ground while at the same time lowering legs back onto ground. 2 sets each.
3.) Grab a weight. OYO, squat, on the way up curl weight, then press over head. 20 reps.
4.) Same weight, lunge walk to end of lot.
5.) w/ weight, lunge walk back.
6.) OYO w/ weight, do the squat and curl/press thing, 20 reps.
7) Partner up. Line up side to side. First pair spring length of Mt. Chiseled. All others Hold Plank. Once first pair gets past finish line, next pair sprint. As you arrive across the finish line, hold plank until 6 is in. Did this 4X.
8.) Partner Up. P1 runs backwards around Mt. Chiseled. That’s timer. P2 does curls. 2 sets of each.
9.) Curl, then overhead press with weight, OYO, 25 reps.
10.) Hot lap around Mt. Chiseled.
11.) Curl/overhead press w/ weight, OYO 25 reps.
12.) Jailbreak back to COT
Ye Old Moleskin:
Sliders out of the gate seemed popular, not a lot of chatter. YHC had to modify, it was a terrible idea
The ab workout with the ball should now go by the name of Blazing Saddles. I heard an orchestra of flatulence coming from every rear. At one point I pretended to conduct the loud blasts in the hope of sequencing and timing the blasts to sound like a DeSouza march.
Hopefully I accomplished my goal, feedback seemed positive. I can’t walk right now. As always it is a privilege to lead this fine group of men.
COT: Damascus took us out. Prayers for the families of Blue Screen and Trojan as they deal with the loss of loved ones. Prayers for Damascus, Nails and Knish starting new jobs.