Certainly the hit of IPC was the Blockee and I felt like the region had been deprived of her presence for too long. The goal this morning was to get in plenty of running, in an AO that isn’t necessarily known for it, while keeping true to Chiseled’s name.
The Thang:
Moleskin:
We wound up getting in just under 3 miles and the workout was a smoker. Good effort by all. The only awkward thing was when Mayhem whipped out his wood and asked another guy to hold it. 0-69 was the 6th Man and shared a compelling story about the impact of F3 in his life. One year ago he was 70 pounds heavier and couldn’t tie his own shoes. He literally credits F3 with saving his life. This should be a catalyst for you to find guys around you to EH into coming. Go find them, you don’t have to look far.
Prayer requests – J-Woww’s neighbors the Watsons need prayer for the husbands heart attack and wife’s COVID diagnosis. Catfish’s Step-Father’s Mom is in her final days on this earth and we prayed for a peaceful passing. I am missing one more….its escaping me.
Have a great day gents!
Peace
The temperature in the Queen City is starting to drop and so are the Pax. 47 degrees….what are you going to do when its 4 degrees? Time to cowboy up gents. Anyway, 13 Pax joined Commitment for Mash, Rucking and the Kensington 300. Okay, that’s fake news. It’s really the Kensington 2100, but who’s counting.
The Thang:
12 Pax joined YHC for a little homage to Delta this morning.
The Thang:
Quick Mosey around the outer perimeter of the Target block.
Warm up –
The main event today was a little Delta specialty, not often used, the Serpentine of Doom. My goal though was to try to get 3 miles in without leaving the parking lot. So I added a little Paula Abdul to the mix. Grab a partner. Start in one far corner of the parking lot. One partner does the exercise while the other runs to the next island and back, to collect their partner. Both partners then advance to the next island, where the partner who ran first, does the requisite exercise. Three islands or exercise points for each lane, multiplied by 9 or 10 lanes. At one end the Pax perform 10 Side straddles and then Bear Crawl the length of the island, then its 10 more Side Straddles. The middle island in the lane was Merkins and the other end was Burpees separated by the Bear Crawl.
I mean look no matter how simple the directions or plan, or the number of degrees and advance degrees, you just can’t make it simple enough. Today was no exception. There was confusion everywhere.
At the end we started back and did the parking lot in reverse with a few different exercises to change things up. This time we left Paula behind and it was OYO. I think Goodfella may have been the only one to make it all the way through.
Announcements:
First of all it was great to see Radar back out. We had a couple of Mashers, which is always great. Radar’s Mom was just diagnosed with cancer and needs your prayers. Sugar Daddy’s parents were just diagnosed with Covid. I know there was one more but its eluding me. Prayers for all of those as well as the forgotten and unspoken. Blood 🩸 drive in October was mentioned, the need to grab the trash on Cutty (which Dancing Bear did solo) and then stick around for QSource.
Posse led QSource and did a great job talking about vision in leadership. There was great discussion all around. Make sure you get out to QSource and develop your skills, so you raise your own self-imposed lid on your personal leadership.
Cradle to grave….I prayed us out.
Peace
19 Pax met for a little bit of work at the Body Shop today. I had thought of this workout the first time that we scoped out this new AO. My inspiration was a little simulation of running ammo to forward positions in need. I have to admit that half the time I was running today, I was thinking back to having Drill Instructor Staff Sergeant Green running behind me yelling, “Don’t hurry or anything Recruit Thoms. We have all (expletive) day. Your fellow Marines are only dying while you take your sweet ass time running them ammo.” Of course in that one short narrative there would have been at least 20 F-bomb’s, but I sanitized things here. Anyway, let’s get on with it.
DICCS – Always have to give the DICCS (Disclaimer, CPR Check, Cell Phone Check and Safety Reminder) Done.
The Thang:
A quick mosey around the parking lot and circle up for a quick warmup.
Pair up one gazelle and one Clydesdale. Grab a “shmedium” size rock if you don’t have a coupon. Not a lifting rock, but not a running rock.
Here’s the workout. You and your partner will perform 4 total exercises, 2 sets of each, 25 reps per. You will perform set 1 of exercise 1 and then run the 1/3 mile to the entrance of the school, with your rock or block. At the entrance you will perform the 1st set of the 2nd exercise and then run the 1/3 mile back, where you will perform the 2nd set of the 1st exercise. Repeato until you have completed 2 sets of all four exercises. You will never leave your partner nor your rock/block (ammo).
Exercises:
I did call a mercy audible on the last set of the forth exercise, we were just too short on time unfortunately. Also props to Posse and his partner who were out front the whole time. Also, Cotters to Legalized, good to see you back out brother (even if on crutches).
Announcements:
Cradle to grave…I prayed us out.
8 Pax met up for a bit of boot camp with some distance today. I am confident the majority of them weren’t prepared for distance, but all did great.
DICCS – Always have to give the DICCS (Disclaimer, CPR Check, Cell Phone Check and Safety Reminder) Done.
The Thang:
Circle about around Henry Nesbit. Some quick warm up and off we go.
The plan was to run a mile out straight through, to the workout site. Reading the crowd I called an audible to Paula Abdul our way to the work site, alternating squats with merkins. The mile turned into two, with the Paula Abdul’s.
Arrived at the Millbridge construction zone, for a tour of the next building phase. Run around the new phase, stopping at every intersection for 2 burpees.
Start the mile mosey back, no Paula Abdul, but stop at every 3rd light pole for lunges. Stopped about 1/2 mile in for 1 minute plank and others to catch their breath. Stopped again for a 1.5 minute elbow plank for the same purpose again. Finished up the run back to Nesbit down the back trail.
Covered 4 miles. We had a fair amount of Clydesdales that really never complained and just pushed through. Great job gents…especially you Sledge-O-Matic.
Announcements:
Cradle to grave…I prayed us out.
Short and sweet for this backblast. This is an example for those of you not blessed with the ability to write literary prose that you can simply bust out the basics and get a backblast written in 10 minutes.
The Thang:
The Cock-A-Doodle-Doo (Lawson Style)
1/4 Mile Stretch – Up and Back
Did this up and back 5x. Covered 2.5 miles.
20x Walking lunges, 3 burpees…declining WL’s by 5 each time.
Mosey back to start – Jack Webb (1 Merkin & 4 Air Presses)
Finished with COT
10 Pax came out to Homecoming for a good Saturday morning beatdown. DICCS was given and off we went for a nice long mosey.
COP:
The usual stuff….a little of this a little of that:
And away we went for a bit more moseying…….
The Thang:
The Beast. Okay first the whining about the fact we were going to be in the grass started before our first mosey. In an effort to keep everyone’s panties from wadding too much I chose to modify the exercises and kept us off the ground.
Here’s the Beast:
Six repetitions of six separate exercises performed at the 25, 50 and 25 yard line. Exercises are done on the way down the field and on the way back. So, in effect exercises are performed 6 times each and we performed six different exercises.
Rally at the road for some Mary while the six finishes. Off for the next mosey to the brick pile.
Return bricks and off to the trails for a little trip down memory lane. Mosey around the front of the high school…around the back…back up the trail from whence we came and back up and around to our starting point. We covered a bit over 3.5 miles by most measures.
Announcements:
I failed in my Q duties to keep recording through the announcements….maybe one of the Pax can add detail.
Peace
14 Pax met up at Commitment for a little Spartan Challenge….300 style. I will admit this workout seemed like a better idea on paper. I knew it would be hard but it was a page out of the Iron Pax. Anyway…here we go.
DICCS – Always have to give the DICCS (Disclaimer, CPR Check, Cell Phone Check and Safety Reminder) Done. Pre-DICCS we broke up the Pax into teams of four. Each team went to the coupon pile to grab two coupons per team. Pax Mosey’d to the top parking lot at the elementary school.
The Thang:
This workout as broken into four intervals. During each interval the team of four would split in two. Two of the Pax would run with a coupon for 100 yards and back. The second pair would work on the exercise. The pairs could not switch until both runners were back. When the team finished the total reps of each interval, they did burpees until all teams finished.
Interval One – 300 Merkins and 300 Overhead Press w/coupon
Interval Two – 300 Coupon curls and 300 Reverse Lunges
Interval Three – 300 Coupon tricep extensions and 300 Tyson’s
Interval Four – 300 Coupon clean and press and second pax holds plank
Finished up and mosey back to return the coupons to the sheds.
COT – Prayed for Doc and Centerfold and various sundry prayers.
Announcements:
Short and sweet for this backblast. This is an example for those of you not blessed with the ability to write literary prose that you can simply bust out the basics and get a backblast written. Peace.
8 Pax braved the rain to head to the Club for a little exercise. The staff eagerly awaited their arrival and had a special guest Q on tap. In the eternal quest at Bushwood to innovate and bring the members the new experiences they demand, I introduced the first iteration of Q Automation EVER at F3. Her official project code name is AIQ (Artifically Intelligent Q) or Joyce. Why Joyce? That’s what the Club Manager wanted to call her. I asked for some naming ideas and One Star came up with Joyce. He mumbled something about a lunch lady he fantasized about and she was named. More on Joyce shortly.
As would be expected at Bushwood, One Star arranged for the rain to hold off so the members could get their rounds in. He is of course an excellent Club Manager. Two quick laps around the parking circle. Gave the DICCS. Quick warm up. A little squatting, calf stretching, imperial walking etc. The usual. Time to get the members off to the covered veranda for their exercise session.
Mosey to the covered veranda. Quick setup of the stereo equipment and a brief for the Pax on what was in store. This was the first introduction to the concept of Q Automation and Joyce. Let’s call this Q Automation 1.0. With the rain and the need to keep the members dry I wracked my brain last night about what to do. Tabata is an old favorite. I thought how great would it be if I could just hit a button and have the workout led by technology. I focused on the playlist and let AIQ (Artifically Intelligent Q) craft the workout. This is what Joyce came up with: All Workouts were 40 seconds of action and 20 seconds of rest. 3 Tabatas in total with 2-3 laps around the track between.
Repeat the above x2
Tabata 2 – Butt and Thigh
Tabata 3 – Upper Body
Repeat the above x2 I know many of the terms above are foreign to you. It was pointed out to me that in the next upgrade to AIQ, she needs to be coded to learn the F3 Lexicon. The Pax were all very appreciative of the soothing even sexy quality of her voice. It took only minutes before the Pax would only respond to Joyce and asked me to stop interrupting her. The next full iteration of Q Automation will likely also introduce the automated warm-up. Stay tuned for exciting developments.
All in all it wasn’t a bad morning weather-wise. We still managed to get some running in and a full-body workout.
Announcements