No long BB for me. Way too busy today……..Only 5 guys this morning for Swarm. Guess everyone was resting up for the big race this weekend.
Warm up
Sprint mosey around to the front of the middle school and continue to run back past COT and towards the back of the school. I started to get worried when Hurry and Ice 9 were comfortably running at a 7 min pace for this opening sprint mosey. Circle up once we reach the stadium parking lot.
20 x SSH
15 x imperial walkers
Various stretches.
The Thang
Start at the stadium and run to the entrance of Champion Forest. Stop at every streetlight for jump squat w/180 twist when you jump.
Start at Entrance of Champion Forest and run to first intersection (Waynewood and Dobson). Stop at every streetlight on the way for 5 burpees.
Run the mile loop in Champion forest. Stop at every intersection and complete 10 hand release merkins.
Leave the neighborhood and mosey as a group back to the middle school. And as a group I mean Hurry had to keep circling back for the rest of us.
At the middle school. 400m lap around the island at the front and complete the following exercises: 10 mike Tyson, 15 squats, 20 American Hammers (2 is 1). Rinse and repeat x 4.
Another round of 400m laps x 4 with the following exercises. 10 merkins, 10 Bobby Hurley’s, 10 heels to heaven. Got through 3 rounds of this one before time expired.
The Moleskin
Great group of guys this morning! Hurry and Ice 9 pushed the pace and had no urge to throw up at all during the workout so I failed again!! Damn it!! Next time Ice 9. Dasher, Halfback and myself went into survival mode and tried not to let the other two get too far ahead of us.
Announcements:
See Impromtu backblast
What a great morning to meet up with a bunch of PAX. I arrived early as normal to find Doughboy already waiting to get started. What great enthusiasm and an amazing way to set an example for Breadbowl. Wait, What? Diesel starts at 5:30? Aw Crap! Literally, crap. Doughboy jumped back into his car and made a last-minute deposit at home. Breadbowl was heartbroken when he found out that he missed out on 15 minutes of sleep.
PAX are now steadily arriving and arriving and arriving and arriving. I know I’m MIA lately, but was there a surprise convergence planned at Five Stones? Amazing turnout. Good thing I planned out today’s activities in back of my Sorento minutes before we started.
Everything is going to be TABATA style today, so let me explain how that works to the group. I love the TABATA program because it opens the door for all kinds of mumble chatter. (40 seconds of work and 10 seconds of rest)
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
WARM UP
SSH’s, Squats, Moroccan Night Club, Merkins, Calf Stretch
THE THANG
1st Group – Front Raise, Lateral Raises, Shoulder Presses, Reverse Flys – 3 rounds
2nd Group – Standard Curls, Hammer Curls, Wide Curls, Overhead Triceps Extensions – 3 rounds
3rd Group – Coupon Bench Press, Big Boi, Skull Crushers, LBC’s, Crab Dips – 3 rounds
4th Group – Squats, Speed Skaters, Monkey Humpers
5th Group – Curls until time was up
MOLESKIN
Crazy fun today with all kinds of 1st timers to Diesel. Doughboy was on fire today with all kinds of Poop conversations. We were about 5 minutes in and Glidah was already telling me that there is plenty to go into the BackBlast. Someone asked Doughboy about toilet paper in the car and he said only Kleenex. Then someone explained that is exactly why you wear socks. I cannot help but laugh every time I think about grown men wiping with their own socks. Going forward, I think I will only wear long socks in case of an emergency.
Doughboy’s dinner carried the day. During the Monkey Humpers, Centerfold mentioned that it may look like a Moose Dumped in the parking lot. Great times. I cannot thank everyone enough for coming out this morning. I had a great time.
Shoutout to One Star for recruiting Smuggler to post at Diesel for the 1st time and then fatsacking. Excellent work.
ANNOUNCEMENTS
Post 50 year rainfall event and still having some light rain. Would anyone show to the hottest Thursday night meal ticket in town? Well, the big dogs still have to eat.
8 pax and 2.0s decided against table scraps and came to the big boy table for a full helping of all the goods and all the trimmings.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm-up:
The Thang:
Mosey to the breezeway:
Finished!
MOLESKIN:
You’ve seen the reviews on Yelp, Open Table, Zagat, and Google. The perfect reviews across the board speak for themselves. We have yet to have someone leave hungry and unsatisfied.
Floppy Disk enjoyed the fixins so much we may have to consider branded bibs.
C3PO and T1000 were so eager for larger portions they left Johnny 5 at home so they could get more.
Baio may be a cheapskate and continually taking advantage week after week of the “kids eat free” with Guinness but the results are paying off as both father and son are looking healthy and well fed.
Wrigley has taken the role of calling out patrons who order more food than they can eat and is about to start charging for leftovers.
The more Speedbump eats the more he talks. If you’ve been there lately the eatin is good.
Chatterbox and Ruckin were missed tonight, they’ve been regulars lately but if they miss another week their standing reservation might get cancelled.
Blue Screen was also absent tonight. Maybe he’s upset dinner is being served after 4pm or maybe he got lost on the way there with his 2008 Rand McNally special. A silver alert has been issued and we hope to see you back next week.
Early Sunday morning, I received a call from my Dad. My Mom stopped breathing and he had called 911.
When I arrived at their apartment in Blakeney, I could see the ambulance and fire truck were still there. Not a good sign.
I walked into the apartment to find a number of EMTs performing CPR, desperately trying to revive my Mom.
There was my Dad watching it all in disbelief. They had just celebrated their 55th wedding anniversary on November 1. They have been together for nearly 60 years. My Dad adored my Mom.
But I saw my Mom’s coloring. I saw the laptop that showed no pulse. I knew she was gone. But maybe I was not seeing something right and they would bring her back. But it never happened.
I had to comfort my Dad, make the calls to the family, manage the medical personnel and police officer who were in the living room of their apartment and the rest of the day was spent trying to figure things out.
I wanted to isolate. I wanted to hide my grief and sadness. But that was not really an option anymore.
The Sad Clown slowly went away after my first post in SOB. Over the next 5 years, I developed authentic relationships with other men. They had allowed me to walk with them thru some tough spots and it would be selfish of me not to provide them the opportunity to do the same.
So I began to reach out and they responded with the type of support you would expect from F3 brothers.
The next morning, I posted at Blakovery because I needed to feel like things were normal. A hug from one of the PAX and comforting words from others greeted me as I got out of my car. At the COT, Flipper talked about the importance of the Shield Lock. Little did he know there was a tangible example happening right before him.
On Tuesday, I didn’t want to post. But it was Rousey’s VQ. I don’t know him, but I wanted to provide him support. That is what we do. Instead, Rousey helped me. His energy and enthusiasm made me smile. The mumblechatter that ensued allowed me to laugh. Little did Rousey and the other PAX know, that sometimes, all it takes is to show up to form a Shield Lock.
Today was different. After launching from Devil’s Turn my legs felt like concrete, although the rest of my body felt good. I stopped and started to walk. The PAX running with me circled back to make sure I was OK. There was nothing wrong with my body, but my mind was somewhere else. In the still of the gloom, I realized things have been so hectic since Sunday, I hadn’t had time to grieve. On a dark, rainy morning, I found the space to grieve and the F3 brothers recognized I needed time alone. A Shield Lock takes many forms, one size does not fit all.
To all the men who have provided direct support, thank you.
To all the men who have provided support by just showing up, thank you.
So I post, show up, and intentionally develop relationships with other men so I can be part of the Shield Lock that has meant so much to me.
My hope is that you will do the same because what we do makes an impact in the lives of others because, sometimes, I don’t realize the importance of the Shield Lock until it shows up to help me.
11 PAX ignored the forecast by Brad Panovich and decided to brave the rain and advertisement that YHC had the Q today. 6:00 hit, disclaimers were given, and we were off.
COP
We moseyed around the backside of OP Elementary, dodging puddles, and circled up in the bus lot:
Mosey into Olde Providence neighborhood to the corner of Windyrush and Knightswood. 5 Merkins at each street light heading down Knightswood until you hit Bedfordshire.
Half Pipe tour of Olde Providence
Once on Bedfordshire, we faced our first half-pipe straight on:
After planking to wait on the 6, we moseyed down Bedfordshire and turned on Queensberry – Wouldn’t you know it? Another half-pipe on that street!
Gather the 6 and mosey down Queensberry to Foxworth. This is YHC home field, and I think the PAX was getting the idea by now as we faced our third half-pipe:
A few LBCs waiting on the 6 and then we slow moseyed back down Foxworth to Windyrush. A quick run up Windyrush with 10 Squats at each Speed Bump and we were back to the bus lot at the school. The brand new picnic tables were too tempting not to test out. So, a quick 20 step-ups and 10 inclined merkins (twice through) should break them in and let some of the PAX know they are there for future use.
Mosey back to launch and time.
Moleskinny
Announcements
Thanks to Gummy and Sprockets for the opportunity to lead and trusting us so much they felt they didn’t even have to show.
What does that even mean? 2% effort? Showing up 2% of the time?
13 pax decided to live the 2% life and came out to Pursuit. 5 Ruckers and 8 Runners
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm-up:
The Thang:
The Big Dipper: Start at the traffic circle and run to the end of Millbridge Parkway until it dead ends on Lynn Cover. Take a right and follow back to Millbridge Parkway and back to the traffic circle. Loop is a little over a mile. Next time run the loop the opposite direction. If you look at your Strava map it kinda looks like the Big Dipper.
Continue running the loop in a clockwise then counter clockwise direction until 6:05 and then meet back at the traffic circle to group mosey back. Most everyone completed 4-5 Big Dipper loops.
MOLESKIN:
Rainy day workouts are my favorite. Why? Because you have to commit to them the night before not truly knowing what the morning will bring. That’s life. So many times you plan for something to go right and it goes wrong or you plan for something wrong and it goes right. The challenge in life is to not let your external circumstances dictate your internal decisions and choices and who you are. This morning may have ended up being rain free and only “wet and moist” but these men decided last night that regardless of the 98% chance of rain in the morning they were going to post. That makes them part of the 2% today and well done. Stay part of the 2% because it defines you as a leader and makes you stand out among other men. Also, encourage and push others to join you in the 2%.
Tonight was the first Clyent Dinner post Daylight Savings so would be getting dark shortly after we started. The goal was to keep the runs shorts, activity level high, and keep off the vehicular areas with the 2.0s.
19 pax w/ their 2.0s came out for Candlelight Dinning.
This is a late post so I can remember everything. I know we did a Merkin, Donkey Kick, Big Boy web counting down from 10 to 1. Mike Tysons were served along with squats and LBCs. Dips, Derkins, and Step Ups were served for dessert with a side of Burpees
The main takeaway from tonight was the TEN 2.0s out there. That’s right, the 2.0s outnumbered the pax. That’s awesome. Clyent Dinner did not set out to be an evening 2.0 friendly workout but with pax schedules and responsibilities it sort of evolved that way and it’s great. The pax get a great workout and get to bring their 2.0s along for the ride.
Having your 2.0 seeing you out there working out and working out with you is a huge bonding moment. A lot of our 2.0s have probably seen a lot more sedentary time than normal this year and Clyent Dinner is another way to get them out there moving. Personally, Clyent Dinner is one of my most looked forward to workouts of the week due to the time I get to spend with my 2.0 and the meal we grab together afterwards.
8 PAX gathered in the parking lot next to Seaboard, AKA Peak 51’s temporary/permanent home, for some #DownPAINment is spite of the wet forecast and their comfortable #Fartsacks. The PAX were properly disclaimed and we were off at 0530.
COP
We moseyed over the stage at Stumptown park stage for COP
MARSOC Short Card
With the Pax properly warmed up, we proceeded with the main event, the MARSOC Short Card. We completed two rounds of the following, which amounts to the full number of reps for the MARSOC Short Card.
We finished up just in time and moseyed back to the start point to find our Sparta Pax waiting for us.
Mary
Moleskinny:
Announcements:
7 Pax plus the Q showed up for a beautiful Saturday morning. Posse had been hitting me up for months, so I finally gave in to the pressure. We had just recently turned the clocks back, and the sun was already rising, so it was nice not having to wear headlamps for the morning workout.