So if you didn’t know, recently Foundation hired me to work for him.
His first assignment? Keep the PAX dry…
Lap around the parking lot.
Let’s Mosey
Run from parking lot to the neighborhood on the same side and stop at the top of the cul-de-sac:
Let’s Mosey
Continue into the neighborhood to the fork and make a right – head to the middle intersection that cuts the neighborhood loop in half:
Mary while waiting for the 6…after about 2 miles already I must have forgotten it rained last night…
On your 6 for some big boys!
Everyone: Are you serious?
Me on the ground: UP – 1 – UP – 2…
*It was here that Foundation knew his new hire may be a little special*
Let’s Mosey
*Damascus catches up to me to let me know he takes back all the nice things he said before
Continue around the loop of the neighborhood and stop at the next cul-de-sac (this one looks much shorter so it seems like a nice little workout):
Doughboy with the 10 count
Let’s Mosey
Stop at the intersection for 10 Merkins. Continue to the next intersection 20 gas pumps.
Mosey to the flagpole and circle up:
Let’s Mosey
5 Merkins at each light to the end, mosey to COT and lets finish the web:
Time!
This was a fun one. I wanted to push even myself on this and clearly did staying toward the back of the pack. After trying to keep us from getting wet I figured let’s embrace it and have some fun (also, I ran out of exercises to keep us dry – to which Foundation said, “you couldn’t think of DRY-DOCK? It’s even in the name for you”…looking forward to my new role.
Everyone stayed together on this run-heavy workout and even though everyone kept circling for the 6 (great job guys) they never had to go too far. Everyone pushed, worked hard, and I appreciate you letting me Q today!
Thank you Damascus for taking us out!
Gremlin this weekend
Oh and new Watchtower Site Q….Me!
So the weather people were 100% positive it was going to rain this morning. Rain all night. Rain in the morning. Rain!!!
Well, the weather people were wrong. Either Sky Q decided to answer my prayers for no rain, or the weather people just don’t know how to call it. Either way, it only rained a drop or two this morning and all were thankful.
The shiny glowing box made an appearance and we pulled out the deck of Uno cards for some cards of pain that went like this:
Card 1-9 or 0 (10) equals your reps.
Colors determine the exercise:
Blue – Merkins
Green – Imperial Walkers
Yellow – Squats
Red – Lunges
+2 – Pax picks two exercise, for two reps
+4 – Four reps of all four exercises
Reverse – Repeato the last exercise
Wild – Change color
If you don’t have a matching number card or color then you have to draw from the deck, and its a five burpee penalty for all pax.
Overall I think this was a good workout. Hopefully you felt the same.
Always an honor to lead. Appreciate you posting in questionable weather.
DT out.
The rain fused my entire weinke today. A burpee mile, triple nickel along the hill at the first school entrance and Foundations infamous 4 corner suicide near the the stadium….all squashed do to rain and myself trying to appeal to the masses. You’re welcome! We still managed to get 2.5 in while remaining mostly dry.
Warmup:
Money to portico, you’re welcome Dasher…circle up!
Totally threw the pax off opening with a toe touch/back stretch. It felt great.
Right over left.. I ouch you’re toes and listen to that hamstring scream at you. Flap jack
Someone mentioned yoga…ok, I’m game.
Upward dog hold; transition to downward dog hold; then 5 merkins x 3
IW x 10 IC
LSS x10 IC
The Thang: Partner up
Combined 100 squats 200 merkins 300 speed skaters (you’re welcome shake)
P1 runs half lap P2 puts in the work. Flap jack
Burpee run x 2
P1 runs P2 does burpees until they get back. Flap jack
Inch worm run
P1 runs full lap ( it stopped raining) P2 does inch worm flap jack
Plank run
P1 runs P2 planks Flap jack
Jump lunge/bear crawl web.
1 jump lunge/4 bear crawls. This was a crowd pleaser. The pax crushed it.
Modified Ab web web
10 v-up / 4 AH’s 10/8 10/12 etc. this hurt!
Grab some wall.
Shoulder press/jam web 1/4 2/8
The last round on the jabs we went hard. Nice work guys.
Mosey back for COT.
The Molskine:
Great work today guys! All mumble chatter was at a low only because the best group was kicking a#% and taking names! Thanks for letting me lead, next time we run!
Announcements:
Mad Dog has promising interview this week. Keep him in your prayers.
Voodoo warned YHC that rain was in the forecast this morning. I didn’t believe it would be that bad but knew there was a large amount of covered space on campus, and if it rained, not many pax would show up. YHC was also fighting a stomach bug, and thought I would be recovered by morning. Unfortunately, I was wrong about everything.
At about 5:27 YHC directed all the cars from the bus lot to the cafeteria dock, which ended up being a solid group of 11 pax. As the bells were unloaded from the cars, some pax decided to seek the cover of the loading dock while others opted for more room in the rainy parking lot.
The thang;
Warm up: 10 SSH, 10 IW, 10 Windmill, 10 Arm circles forward, 10 Arm circles backward.
10 Double Romanian Single Leg DeadLifts
5 waiter carry holds(each arm) for 30 seconds each(led by Voodoo)
5X5 Double Kettlebell Cleans
5X5 Double Kettlebell squats.
1 Min of Elbow Plank
1 Min of V-Sit Hold
COT
Moleskine: The loading dock would be ideal for 5 or so pax, not 11.
Sometime during the Cleans and Squats, a cafeteria worker arrived for her shift to be surprised by 11 men lifting kettlebells. We originally though we were getting displaced but she was ok with us finishing the weinke when she learned we would leave in the next 15 minutes.
YHC was in charge of the music again and tried to do better keeping the rock n roll more PG rated than last week.
Voodoo did some recon after the workout and learned that there is more cover in the shopping center behind the school, which will serve as our rainy day spot moving forward.
Announcements: Go to Meathead(Wed at Calvary) and Olympus(Sat at Elizabeth Lane) to continue your progress in the strength program.
Next Monday is the MLK Holiday. Swole will stay open. Stay tuned to find out what time we’re getting together.
Adjusting on the fly is not my strong suit. Due to chance of Thunderstorms rolling in we had to make a change of venue at the last minute but I think it worked out ok. 6 brave souls joined me today for a rainy Monday.
Warm-up
Mosey around front drive to stadium parking lot for: plank up for 15 X Merkins IC, 10 X Mountain Climbers IC, Calf Stretch L & R, Upward Dog/Downward Dog & Done.
The Thang
4 Corners Elevator around entire parking lot:
1st lap 8 X Burpees X 4
2nd lap 12 X Jump Squat X 4
3rd lap 16 X Merkin X 4
4th lap 20 X Walking Lunges (10 each leg) X 4
5th lap 20 X LBC X 4
6th lap 16 X Reverse Plank Knee ups (8 each knee) X 4
7th lap 12 X Dry Docks X 4
8th lap 8 X Superman X 4
Mosey back to COT and do 4 Burpees at each light pole on the right side of sidewalk between Rudy’s Poop Palace and COT.
Time!
5 miles completed, a bunch of exercises to make us stronger and 900+ calories burned.
Always great to lead leaders. I hope everyone who posted today got what they were looking for in an ignition workout. Those 15 extra minutes can be brutal but somehow we made it through and we’re better for it. Way to push fellas!
6 pax posted at Elizabeth Lane Elementary at 7am on a warm Saturday morning in January for the return of Olympus.
The Thang:
Finish up with the total tension Mary sequence (hard style elbow plank for :30 x 2, hollow body hold for :30 x 2, glute bridge for :30 x 2)
COT: Thanks to Chin Music for the takeout
Announcements:
| Week 2 | |
| Session | Exercise |
| 1 (Monday @ Swole) | Single leg RDLs: 10 x (1 lift per leg – light) |
| Waiter carries: 5 x (1 carry ea side @ 32kg) | |
| Double cleans: 5 x (5 cleans @ 24kg) | |
| Double front squats: 5 x (5 squats @ 24kg) | |
| 2 (Wednesday @ Meathead) | Single presses: 5 x (5 press ea side @ 24kg) |
| 1H swings: 24 x (10 swings OTM @ 28kg) | |
| Farmer’s walks: 4 x (90 sec @ “heavy”) | |
| 3 (Saturday @ Olympus) | Single leg RDLs: 3 x (5 lifts per leg – light) |
| Waiter carries: 5 x (1 carry ea side @ 32kg) | |
| Double cleans: 5 x (5 cleans @ 24kg) | |
| Double front squats: 5 x (5 squats @ 24kg) |
Moleskine:
The “Udder Commit” is becoming synonymous with well intended absence, and RockZero was not in any way impervious to the nippled one’s lack of consistency. The story told to me was Geraldo saying “remember you have Q this weekend” and Udder saying “awwww crap…” Thankfully, after driving Mr. Daisey for years, YHC is well acclimated to these shenanigans and thusly able to adapt on the fly. Truth be told, YHC wanted a January Q slot anyways so this was quite serendipitous, but don’t tell Udder, it will ruin the joke. To make the long story longer, despite my numerous injuries, I fell on the sword of volunteerism and accepted the mantle of Grand Poobah for the greatest AO in all of southland.
7 Strong PAX gathered thusly under the lightening sky to see about gaining some strength and giving hell to a porpoise. Following a creative yet nonetheless Mermaid approved disclaimer, the weinke proceeded to unwind….
THE THANG:
Mosey down from the cars, around the corner, back up the drag strip and then around into the first parking lot for…
COP –
IW X20 IC
Low Slow Squat X20 IC
Low Slow Merkin X20 IC
Mosey to the grassy knoll courtyard for a series of exercises in various orders but summarily described as a combination of peoples leg lifts, merkins, bear crawls, lunge walks, reverse lunge walks and a hole helluva lot of plank. This took approximately 20 minutes. The PAX particularly hated “legs up the wall” crunches and the plank exercise YHC fondly refers to “knee boxes.”
Mosey across the lot towards the hotbox to retrieve 2 previously stashed 60 lbs. sandbags (insert mumble chatter regarding surprise that Flipper brought coupons) for various pulls, lifts, and throws interspersed with more planking and air chair.
Mosey to hotbox wall for peoples chair and 40 lbs. slam balls for “pass the heavy object” including overhead presses and slams. Work in some balls to the walls and call me in the morning.
Mosey into the hotbox for Little Hazes, shoulder taps and some elevator merkins.
Pick up the coupons and share the pain as we moseyed back to the cars. Circle up for some ‘Merican Hammers and done!
YE OLDE MOLESKIN:
YHC is always grateful for an opportunity to lead the PAX of A51, especially at this venue. This week I am doubly grateful for the patience and understanding these 6 men had for my low mileage bootcamp absurdly focused on core and lower body. Seems with a bumb leg and a bumb shoulder, YHC forgot how to Q anything else?
Hopper took the disclaimer to heart and modified aggressively, as did YHCs favorite Chicagoan. That being said, somebody needs to show his jumpiness proper air squat form, pretty sure it doesn’t involve a 90 degree bend from the waist…
Donkey Kong showed up with very strong verbal fitness, spouting nearly belligerent mumble chatter any time he could get his breath under control. Also, he continues to posses the most uncannily fluid bearcrawl YHC has ever seen (sorry Dear Abby.)
Geraldo and Ductwork did as they always do, strong silent types no longer need apply as the job is amply filled. Geraldo even completed his “peoples burpees” with nary a complaint.
OT, where to start, the man is a rock of sarcastic wit. Also, he has a sore hamstring. Just ask him. He’ll tell you. At least 20 times a workout. Seriously…
At the end of all of this silliness, I do want to share something a bit more serious. This time of year is a struggle for all of us (well the human PAX anyways). The weather is crappy, the temperatures are often on the down right cold side, the days are unreasonably short. So many excuses to stay in the fartsack. So many socially acceptable reasons not to post. As I shared with the PAX during COT, don’t let the excuses win. Find a PAX to hold you accountable. Make a commitment, and keep it. If you’re one of those inhuman PAX who works out consistently even within the arctic circle, be an accountability partner and offer your shield lock to those who are less consistent. And when somebody Udder Commits to you, be tolerant and understanding, but roast him mercilessly in your back blast so he knows he is on notice, and then invite him to commit again, and again, and again.
Men, I love what F3 means to me, and what it means to each of you. I see the power in my life each and every day, and its because of the support and friendship of the PAX who make this amazing family what it is. I love you guys, and I am not afraid to say it.
Flipper Out
3 pax showed up for a legal thriller in the gloom. Posse and I took a quick warm-up lap shortly before the workout, and Posse declared with certainty of a prophecy, “more will come.” Sure enough, Frack pulled in about 15 seconds later. DICCS was given, and we’re off.
I believe Posse and I learned quite a bit about Frack this morning, from his unique method of “sweating”, to a shocking absence of pop culture knowledge including Star Wars, Star Trek, Marvel, Twilight Zone, and maybe Rocky (don’t believe Posse got a direct answer on that one). Still everyone pushed it, though I’m quite happy to say I did not get Frack to “sweat.”
Some Days, it is ok to have the shortest backblast.
The Thang
COT
Everyone did a great job today. Welcome, Jeff Feldstein- Ponzi from New Jersey to the PAX. Short Coffeteria, then to sort clothes at 8:00 for Christ Closet and Union United Methodist.