Woke up this morning expecting torrential rain, but to my surprise ten other Pax braved a light drizzle with me for what I think was a good shoulder burner.
Grab a partner and pair of 10-12lb weights. Then while partner 1 runs, partner 2 does the exercise then switch. Exercises consisted of two rounds of each of the following:
Had planned for a couple more stations, but because the numbers were a little low today, I abandoned two stations which lead to more rotations through each one. The stations consisted of:
This morning we had 16 men show up to get hot, sweaty, and too sore to post tomorrow. I’m proud of how hard everyone pushed themselves, even if there were grumbles here and there (But what’s a good workout without those?).
I was asked on Monday to cover for someone else who wouldn’t be able to Q, and due to time constraints couldn’t put together a fresh workout, so I just repeated what I did last time, with a slight modification here and there.
After sharing my DICCS, we warmed up with a mosey up to Cuthbertson Rd and then back to Mount Chiseled for the following:
After a nice warm up we ran back towards COT, partnered up, and grabbed a set of weights. While one partner ran, the other would do an exercise. Each of the following was done for two sets each:
At this point our shoulders and arms were spent, but we weren’t done yet. Over on the gravel there was a series of pain stations set up. The cadence was set by a team, where one person would run while the other did battle ropes. When they switched off, we would flip the movement at the same station. Once both team mates had ran, we would rotate to the next station. Stations were as follows:
Happy I could help out by filling in today, even though I’m still recovering from my week away. Chiseled is such a great workout in the middle of the week, as it breaks up the Bootcamp style workouts on most other days. It definitely adds different dynamics and challenges to our fitness. Super thankful for folks like Fuse Box, Banjo, and Rudy for running this location as it requires – in my opinion – a lot more time to plan, set up, and tear down each week.
If you haven’t made it to Chiseled in a while (Or ever), you should really give it a shot.
After this morning’s disgusting humidity, more than ever, I can’t wait for the frigid cold workouts of the upcoming fall and winter. But nonetheless ten dudes showed up, busted their butts, and walked away a little stronger than they were before.
While talking about my DICCS, I wanted to be sure to point out that our sets are not a race. A lot of times I see folks (Myself included) sacrificing form to keep up with the cadence of the Q, the guy next to them, or to get to the assigned rep count as fast as possible. So I wanted to be sure to tell everyone to take it slow and focus on form to prevent injury.
Then it was time to get going.
We started off with a nice little mosey up to Cuthbertson Rd and then back over to Mount Chiseled where we did the following:
From there we jogged back to our starting location and partnered up. With either a set of ten or twelve pound weights, one partner would run while the other would do the exercise. Each of the following was done for two sets each.
After our shoulders were thoroughly wrecked, we headed over to the gravel where I had set up a multi phase series of stations. One person ran to the Five Stones front doors for cadence while everyone else rotated through a series of exercises. To provide more diversity in the movements, as someone looped back around through the stations, they would swap phases to a different set of exercises.
Dear diary, set up went quicker than last time, but thanks to the high humidity I was drenched by the time I got to talk about my DICCS. Workout was executed pretty smoothly without any hiccups and minimal grumbling.
I’m coming up on my one year anniversary with F3. Many days that I post, I feel like the weakest, slowest, and most out of shape guy in the group. As someone who never played sports growing up, in part due to health issues but also because I was too busy trying to impress the ladies with my rock & roll skills, I’ve never seen the apex of my fitness potential.
While I still have a long way to go, F3 has been the one fitness program I’ve been able to stick with for longer than a few weeks. Now as I prepare for the Spartan Sprint in October I am pushing myself as hard as possible in hopes of completing it without having to be carried across the finish line. As a personal fitness goal, I hope to complete the trifecta next year, and I wouldn’t be able to even see that possibility without you lovely bunch of nuts.
Over the last couple years, I’ve wrestled on and off with depression and what we often refer to as “sad clown syndrome”. On multiple occasions I have told my wife that if not for the psychological benefits of working out with you gentlemen, the camaraderie of our coffeeterias, and lately the uptick in opportunities to serve and give back, I don’t know where I’d be mentally. F3 is so much more than a morning workout, and I hope all of you who show up understand that.
Truly thankful for each of you.
Tons going on over the next few weeks:
Glider made a point to call out Cat Fish this morning for not picking up a cigarette since he started F3. Getting his buddy out is also what helped get him back out, as he hadn’t hung out with us since April. Great work Cat Fish, I know that ain’t easy to do, and you’re doing great work.
No one got toasted this morning when eight people showed up in 32° weather to see if I would hand out baggies filled with contraband at my VQ. But since no one brought snacks to satisfy the munchies, I felt the responsible thing to do would be to keep it all to myself.
So with the jokes out of the way, let’s get on to the sweaty part.
Started off with a nice mosey up to Cuthbertson Rd, then over to Mount Chiseled for a bit of the following:
Moseyed over to our starting point where we partnered up for a little bit of bucket work, which included:
Buckets Round 1
Partner 1 ran while Partner 2 did shoulder shrugs with a bucket, for three rounds.
Buckets Round 2
Partner 1 ran while Partner 2 did squats with a bucket, then switch with 5 Hand Slap Merkins for three rounds.
Since there were only eight of us, we were able to spread out and have one person at each Pain Station.
I got there at five to set up all the gear, and almost didn’t get done in time. With that, my respect and gratitude for all the people who Q much more often than me has exploded. Going forward I will try to help in that area more often.
According to Zinfandel we broke two miles, which I was hoping for. I heard a few complaints from folks on the buckets, which I was expecting, but as I was trying not to pass out myself, I found the will to ignore them. It was my intention to set up the Pain Stations a little better, but just ran out of time. All in all, it was a solid full body workout. Thankful for all the men who let me borrow gear and helped clean up afterwards.
Note, the storage locker is very much in need of some repair / reorganization / love. It basically fell apart when I opened it.