Happy to be back with an official re-opening of Impromptu. With my running mate Akbar at the ready we worked on a plan to keep our groups below the 10 Pax limit. Plan was to keep two distinct workout areas; Middle School Campus and the High School Campus. We constructed a Wienke that was similar for each site, but also provided some personalization by each Q.
Warm-up
Mosey/SSH/LSS/Merking/6 -plank jacks/Abe Vigoda
The Thang
A Starfish 6 location and back event
Run to the 1st location and do prescribed exercises at 3 rep counts – 15,20, 25. Choice of: Donkey Kicks, Knee Slaps Merkin, Step UPs, Bobby Hurley’s, bear crawl, Derkins
Run back to start via an Indian Run and do 5 Burpees at Start
Rinse and Repeat at 5 other locations around the middle school campus
Started most series with the knee slap to get the heart rate going
Indian Run was a COVID challenge – the line could get pretty long and or wide
The small group setting seems to work out well and encourages everyone to do the work together
Observations:
Zin overslept for Swarm – so he was leading the efforts on runs
Chainsaw has been reborn – down a ton of weight after making some healthier eating choices and boy has his speed improved.
Shopdog new and improved = was a sprinter today – showing that he belongs in Swarm. He was always sneaky fast; but now with reduced weight he’s not sneaky – just fast
Cobbler was searching for Rudy’s Poop Palace at the DCCS and joined us after taking care of business
Gronk – the little guy – good and fast out of the gate. Maybe he thought we were playing cops and robbers and he was the robber trying not to be caught?
Tonya Tee – call me deaf or my hearing aid wasn’t working – dude got after it. hope he comes out more often.
Lots to think about these days.. but it’s the F3 Juice that’s been getting me through this valley of lost personal connection. Staying connected via Groupme, Slack, Zoom was a great bridge to the in person bonds that we create each time we converge and workout.
It’s just the start of the new normal – but in reality we never left and doing our work in “batches” versus the entire lot.
100 PAX Challenge – goal is to raise $10K in pretty quick time frame so we can have an impact in our local community. Reach out to me, Ray, Smithers and Dancing Bear (if he ever shows up to a workout)
-Premature in the house with a cash pledge yesterday – I’m washing the money now.
3 workouts tomorrow – commitment, homecoming and blackhawk
7 Men practiced a social distancing workout this morning.
typical warmup – ssh/potato pickers/merkins/squats
Thang
Waffle Iron – 3 rounds of the exercise set in ascending reps for each round (10,15,20)
run .6 loop
Repeat with 15 reps and 20 reps
poop called – folks left
8 attended 2nd F – Monthly Social at Queen’s South last evening. I missed the DCCS – so not sure if that ever took place. 80’s Bingo was played. $2 Pizza Slices – CarbLoad ate the most..some transitioned from Bud Light to Guinness and seemed to enjoy it.
Centerfold gave an injury update: next doctor visit mid march – no weight bearing just yet. Need F3 Volunteer for sponge baths for places he can’t reach yet. Was good to see him in good spirits. He’ll be on the Mash unit in no time.
Proper Burpee form was demonstrated – and archived by BottleCap. NoSlurpees
We mostly talked about the 78 PAX that did not show….you know who you are
16 Pax for a homecoming IronPax like circuit – 2 guests from Monroe: Bonhoffer and Double E. Relief was in the air as the calendar flipped to 2/1. Everyone seemed to have an extra hop in their step, smile on their face. Only 60 minutes of pain between the Pax and a cold one.
DCCS
Warmup -Mosey to lightpole loop that leads to the entrance of the school- various exercises at about 8 lightpoles
The Thang: Parner IornPax Like Circuit
Circuit of 4 exercises that P1 repeats while P2 runs the .67 loop to school and around driveway – Queue up NJ’s Finest Radio Station: Exit11 All Bruce/Bon Jovi all the time
My planning called for about 3 laps per at around a 7-8 minute lap; however the sprinters blew that away which added to their lap count.
Burpees were horrible – but the Bear Crawl Coupon Pull or Push was pretty bad.
17 Minutes left – oh Crap – what now. Go to the standard line-to-line prints
line to line round – 1 minute timer
Time –
Usual sprinters of dasher, gerber, now speedbump, Deadwood, Legal Zoom,BottleCap, chicken man and now the slimmed down version of red wine – Rose – Zin pushed the laps and the line touches.
Bonhoffer and Double E representing well for Monroe – solid performance really killing it
Offline coming out of the gates in 2020 like his hair is on fire (ha),
Schieder with the icing on the cake for the octuple was not mailing it in – he wanted to earn the badge – well done
Banjo rides in style now but that didn’t soften him up – killed the reps and the laps
Same with Frack -not sure what got in his protein drink this year – but he’s on fire – even posting in Raleigh to keep the Octuple alive and Earn it – well done
Wedding Singer looking like he could run all the way to Colorado – it was good to partner with you one last time brother
COT – Announcements – Christ Closet folding party to resume 2 weeks (Dana should be back – check with him)
Hit the cooler for Bud’s and Busch Lite for those that earned the Dryuary badge
out – nap time
Staring into three (3) Q’s this week I needed to dig way deep into the 8o’s archives to satisfy the Pax. So without any cassette tapes, 45’s or the Sony Walkman I had to rely on some new-age Bluetooth speaker… seems way out there – who would have ever thought you could hear music on a speaker that doesn’t have a cord.
23 Pax were waiting for the DCCS (Living on a Pray – Bon Jovi). Disclaimer, cell phone, CPR – Saftey – we’ll be on campus but watch for cars entering the lot.
Warm up – Mosey to Basketball Court – SSH/PlankJax/LSS/Hurleys OYO
I’ve Q’d Watchtower a few times, but not an expert on the lay of the land so I decided to stay focused on the sparking lot and long stretch out front.
The THANG
Paula Abdul’s in the parking spaces – 2 forward/1back. start with 10 BH’s/lunge walk two spaces and do 1 Big Boi Sit up/ Crab Walk back 1…9 BH’s….lunge..2 Big Boi sit ups.
Burpee Mile – 2 burpees at each corner of the large rectangle in front of the school. Each lap = .36
Paul Abdul’s in the parking spaces – this time start with 10 Mike Tysons – duck walk- 1 speed skater – bear crawl back
Bobby Hurley ladder – finish for 5 minutes – curb to curb increasing BH’s by 1. Most did 10+ touches so over 55 total BH’s
Mosey back to Flag
REVERSE NAME-O-RAMA. Let’s not get stale – sometimes you need to switch it up.
It was hard to engage with each of you today as we didn’t do partner work – and most times I’m talking with the Donkeys or Clyesdales as that’s where I fall on the run portion.
But I truly appreciate each and every one of you. Everyone came to work hard today -some faces I haven’t seen in a bit – Chipotle/Big Tuna/ Tupperware- good to see you in the gloom.
Positive Energy Men – We have DryUary ending this week, Weight loss challenge continues and those doing goal setting are looking at a plan to improve themselves in 2020.
Announcements- Q school and site School coming up in consecutive Saturdays – Professor Posse has the details.
COT – Prayers for Damascus as he cares for the M who had pretty severe leg fracture and is recovering from surgery. Prayers up for Legalized and his family as they head to Philly(?) for an update on his son and potential treatments.
College visit to Univ of Georgia in Athens – looked up F3 ATL and saw that they had started one in Athens – Cool.
Head to Intramural fields – Flag out. 3 Brothers – Stroke Seat (a rower), Wham-O (plays frisbee) and Frenchie. Can you believe 3 college dudes would get up at 5am during the week. Stroke Seat did an internship in Greenville and one of his co-workers took him out and he got hooked on F3. He came back to Athens and decided to start it up; I believe Frenchi and Wham-o’s dad’s are F3 out of Atlanta.
Disclaimer – well done, warm up (some windmills aka Abe Bagoda’s, SSH, LSW). Did some partner work 50 Burpees, 100 Bonnie Blairs, 150 Squats – run across field.
Ran around the exterior for various pushup clock and graduated step ups. Hit the parking deck for some ab and stair work
I introduced them to Jack Webb (standard – merkin and air press) and the Bobby Hurley – CAN YOU BELIEVE a FEW of THESE GUYS DID NOT KNOW WHO HE WAS!!!!!
Anyhow these guys are juniors – 2 are finance majors – so good chance they could end up in Charlotte after graduation.
COT – out
Had the opportunity to Q at Bushwood and was a little nervous I must say. Where is the valet and how much do you tip at the bag drop? Golf attire, collard shirt, socks or no socks – lots to think about. I took out a cart for a quick run of the course to get my bearings (how much do you tip the Cart Guy?). 17 men showed up on a near perfect day to play 18. While I didn’t think this would be Junior Tour event -I was surprised that this was a Champions Tour Event – 17 Pax – Average Age of 46
(FYI – need to get Dobber? added into the system)
Disclaimer, Cell, CPR, Safety
Warm up: Typical: SSH, LSS, Merkin and Mountain Climber
Thang
Mosey to one of the the lower income neighborhoods in marvin:
Mosey through path to parking lot for some basketball conditioning:
Line touches. Sideline to Sideline. Partner up. Go sideline to sideline in 1 minute for x number of line touches. Combine # you didn’t get to for Burpee penalty.
This is an old pre-season basketball conditioning drill that might have been performed in the 80’s. Garbage cans would be placed at each end of the court. We could have used the cans today – Hats off to Dobber with the first Merlot spill of 2020.
Asked the park ranger to help speed play and get us in front of the foursome that was goofing off— headed to wall.
Finish
COT/Announcements: Toothbrushes/Paste/Soap – needed for Ray of Hope bring to Dana and others. Christ Closet Folding for this Saturday 8AM AkBars Church on Newton/Cuthby. 2.0 friendly
Lots of Respect’s and those in the forty something bracket – average Age of 46… Very Impressive. I don’t know of a place – gym, ymca, or neighborhood club (not to be named) that would give this type of effort in the gloom on a consistent basis. We are truly blessed to be surrounded by outstanding men, who are supportive and in it together and who also don’t forget to laugh and bust BALLS. Besides the workouts we have some lifestyle habits some are trying to improve on: Dryuary still going strong and Weight Loss Challenge along with some goal setting to give a path for improvement in 2020.
Keep it up – Playhouse is open for business. *Disclaimer on the Playhouse*** Must be Unoffendable to join – must be willing to get your feelings hurt once in a while – can’t suffer from BUTTHURT
FYI – need to get Dobber? added into the system