Funny how 32-34 seemed pleasant compared to last Friday’s rain filled Diesel. 6 PAX made their way to a very high rep fast paced zero mileage challenge today.
Warm-up – What? We don’t warm up; we just get after it. Lots of stretching before in preparation. DiCCS shared, exercise form explained to limit strains and away we go.
10 Stations: (rinse and repeat until time is up)
The group almost finished 5 laps around this mess. The best part about this type of work out and group is all the interactions. I mentioned that the speed skaters make my ass hurt and away we went. Turns out that Offline (R) is crazy funny when he finally speaks. I can’t remember if he said prison rape or if that is what I assumed he said, either way, we were laughing and a bit nervous after.
I’m confident everyone got a great pump from all the work. Some great stories on how TB is staying after it. Great job, we’re all proud of you. O-69 continues to get after it, keep it up.
Site Q School this weekend — if you can do a workout you can be a site Q!!!!! Q School next weekend –See Posse – Bottlecap will gladly clown to the school.
COT – Keep Prayers up for Doc and Legalized’s son.
13 Total showed up for Impromptu – temps were just right at 34 – low wind and humidity.
Week two of the Amazing Race Series: I made a minor tweak, which was to remove the required route – giving Pax the freedom to roam as they wish to the next flag. Also numbered teams and each team must complete each station in the numerical order. Split up into 4 teams which seemed fairly balanced.
Warm-up – Quick mosey to the front of the middle school – SSH/calf stretch/merkin/
Ricky Bobby/Wedding Singer/Floppy Disk/Recalc
Start/Finish – Front of Middle School – 5 Burpees each return
Start of Path – Bear Crawl 50 yds
Rudy’s Poop Palace – 50 Donkey Kicks
Lower Football Lot – 50 Coupon Overhead Press
Upper Football Lot – 25 yd HairBurner
Front of High School – 50 Bobby Hurleys
Course covers close to 3Miles with some teams covering more due to wrong turns.
We’ll be changing up the course next month, but I think the concept fosters some team building and pushing fellow Pax or getting encouragement from fellow Pax that you might not normally connect with during the open workouts.
On my team I could see floppy disk pushing his limits as he’s on the newer side (a month or so) to our group. He worked hard – was getting encouragement from Ricky Bobby and Wedding Singer.
I’m sure this was probably true for all the other teams – when we passed in the distance I could hear the encouragement all around.
Frack can thank me for assigning his team#2 which placed him at Rudy’s Place just in time.
And the winner is:::: Mad Dog/Dougboy /Trojan Congrats!!!! prize is in the mail.
Announcements: Site Q School this weekend — if you can do a workout you can be a site Q!!!!! Q School next weekend –See Posse – Bottlecap will gladly clown to the school.
COT – Keep Prayers up for Doc – a few brothers in the Mash Unit: Centerfold/CarbLoad/Jingles(?)/Spike(?) and just added to the IR Deflated(?)
Let’s not have the New Year Resolution Fall Off – search out those that came to a few workouts in January and push them. Same for all in Dryuary and WeightLoss: take these as a time to “right-size” your drinking and eating. Everything in Moderation..
Remember to have fun at the workouts!!! Get in the BallPit of life
kb – out
And for my 39th Q, I’ve expanded the menu to include fruit cups and homemade mac & cheese! I created a kids menu with random stops that did or didn’t have to do with food. My son helped color it in moments before we left the house and we were off.
Pulled up to the school. Familiar faces. Very proud to see my two project respects as I publicly share their names to complete the Octuple this week. It’s not easy task but Schneider and Recalc are two posts away from owning it.
Blades of Glory has 3 kids so all of his wouldn’t be eating for free. Read the fine print before trying to ask to speak to the manager next time.
DiCCS given. Goooooo…..
Mosey towards the middle school and circle up in front. Time to warm up and stretch these frames of ours:
• 20 x SSH
• 10 x Imperial Squaker
• Jimmy Dugan
• Calf Stretch
• Yoga Stretch
• 10 x Moroccan Night Club
Partner up, sizes don’t matter. First course is Mac & Cheese with a hot lap in between. Look at the first word of each exercise, it’s spells it. Nailed it!:
• Abcs with feet
• Carolina Dry Docks &
• Crawl Bear
• Hurpees (Hand Release Merkins)
• E2K (Elbow to Knee)
• E2K flip flop
• Eleven Burpees a- TOGETHER!!
Mosey to Picnic Tables. Gladiator course for the kids across the picnic tables while the dads complete:
• 50 x Dips, run to Alcove, 20 x Donkey Kicks, run back to rinse and repeat.
Mosey to long sidewalk. Abs around the horn due to too much pizza. Everyone takes a turning calling one out and counting! 10 or 20 each…
We have arrived at Rudy’s Poo palace and we need to confirm if anyone needs to go to the bathroom. Everyone have a seat on the “toilet” aka wall.
• 25 x Air presses with heel lifts
• 25 x Jabs with Toe Lifts
• 10 x MTs in IC
• Rinse & Repeat
Let’s mosey but SAFETY FIRST!! Time for a fire drill…. everyone circle up in the grass. High knees and everyone takes turns yelling “FIRE!!”. Once yelled everyone drops down and rolls to the right, does a merkin, rolls to the left, another merkin and back up for high knees.
Mosey to COT. Some planks. Some more planks. 5 merkins. Heels to heaven. 20 x 6” plank jacks IC. Complete.
What a night!! So great to see everyone out with all the kids. No crying or whining, each putting in effort and they were all smiling ear to ear. I planned the weinke with something that moved semi fast so they wouldn’t get too bored with things like pushups.
Gerber has been bringing Speedbump out and I’m not sure what u was waiting for to snag my son. I was inspired and pinged BC to cook for this prized site. I loved every minute of it. Next time I’m bringing my 5 year old with me because he would have loved it.
It’s a fine line between a bootcamp and Dad’s bootcamp. We only got 1.79mi in but we did a lot in that time. If you did the reps and pushed it, you earned your dessert tonight. If you floated through the exercises and kept your HR to a minimum, why? In the morning I’ve heard Gerber and others say, “If I’m getting up at 430am then I’m going to bust my ass!” or something like that. Can’t say the same thing maybe about a workout at 530pm but the mentality should be all the same.
Tomorrow or Saturday or next week, gut check time. What’s holding you back? Your brain or your body? My guess is it’s your brain telling yourself to stop. Fight it. Try running to the next crack in the sidewalk and then the next one after that. Don’t stop pushing your limits. Do every last rep until you physically can’t anymore. After a while you will get faster, stronger but more importantly that voice in your head will get quieter.
A good one to try is the “no modify” week badge. This is one you don’t tell anyone about because Deflated hasn’t created a badge for yet but because it’s a personal goal. Do every rep and exercise called. Run every last lap. If you aren’t chasing after something, why are you waking up at 430am every day?
I took us out, cradle to grave. One love.
See earlier BBs.
A crisp, damp morning welcomed 18 PAX out to the local Movie Theater parking lot. After being subjected to a front row seat of Kirby getting dressed as he exited his car, the group gathered in normal fashion waiting for all to arrived. YHC inadvertently called Brisket “Goonie” (they do look alike, amiright?) followed by a disclaimer and off we went.
Moseyed out in front of HT for the Warm Up:
– SSH x 15
– IW x 15
– Daisy Pickers x10
– Mountain Climbers x15
Headed across the freeway known as Rea Road and circled up back by the Autobell. Shortly after crossing Rea, One Star inquired if we were going to be in that vicinity for a while — YHC confirmed — and off he went to lighten the load at the 7-Eleven.
*** Count off by 3’s and separate into groups.
YHC failed to state clearly (or at all?) to the group how many rotations or when the pain would end. After what seemed like two full rotations the trucks and buses starting rolling thru the area and YHC called an audible to move to a safer location.
Back over Rea Rd towards Smashburger. YHC can’t imagine they had the grill fired up at 6am but Long Haul and myself caught a whiff of something grilled …. and …. delicious.
Side note: Today marks 6 months since YHC has been posting. Pales in comparison to the MUCH longer commitment many of you have made to F3. The experience has been great and the encouragement along the way has made all the difference. Always an honor and privilege to lead!
Yeah I’m writing a backblast for multiple reasons:
I assume only Bottlecap and Zinfandel will read this so “Hey guys”
Well that was my first Pursuit, not sure why I was surprised that we ran so much. There was a course and we ran until the time ran out.
I hate Foundation and Smithers and their stupid quest to do marathons. No one lapped me so that was nice.
11 pax met at Calvary this morning for another edition of Meathead. Everyone was advised to be ready to rumble promptly at 0530 because the weinke was long and distinguished.
Thang (including recommended weights, but modify as needed):
COT with the Anvil pax, where Wild Turkey provided the takeout