4 pax were on time for Olympus yesterday. No rain and warmer temps made for a more enjoyable experience, at least until the workout started.
Neupert: 10 sets of 6 double swings
Carries: Farmer out, farmer back, waiter L, waiter R – 1:00 on/1:00 recovery
Complex 2: 11s of merkins and snatches
Circle up with RockZero for COT.
For my 1 year F3 Anniversary, let’s jump for joy at Diesel. A bit more cardio than most may have expected, but with my knee not quite there for every day running, I’ve got to work that in somewhere. Lots of support with a great turnout, thank you Brothers!
We all circle up in the Five Stones parking lot…Just before go time I remember I busted my block at Chiseled (yeah, I ripped it apart doing some curls…that’s just what happens when you’re Sledge-O-Matic)…Bunyan to the rescue with an extra one. DICCS given and we’re off (well, we really don’t go anywhere, it’s Chiseled).
Billy Ward and his Dominoes sang about being a “60 Minute Man” — in nearly 5 years of 3 and dozens of Qs, YHC had never taken the lead on an hour-long boot camp and the question was out there, “Could he keep it going for 60 minutes?” But that was soon overshadowed by, as Zin dubbed it, a “Pickle Party” between the bros. Here’s how it went down…
Mosey to some lot near the elementary school…
Split the group in two, with half the group running to the second light on the
left right for 2 burpees and the other half doing box jumps or jump ups on the loading dock until the entire other group returned.
Repeato twice more
Keep the group split in two (unless you’re a Pickle Bro and then you switch groups to join your other Pickle Bro) and one group does supine pull-ups while the other runs to the far mobile unit and does 3 merkins.
Repeato twice more
Mosey to the elementary school parking lot and grab a running rock. Hey, Pickle Bro, running rock. Time for…
Bear Crawl Bocce Ball!
Once there, plank, then run through the drop-off line with your rock and run back to return the rocks.
Mosey to the branch of the drop-off line to start a Quarter Pounder:
Grab a lifting rock for…
Crab Cakes x 25 IC
Head middle school drop-off with 30 Dive Bomber Merkins along the way
20x Big Boy Sit-ups + Knockout
1-minute Hollow Body Hold
Mosey back to COT
Quick Feet with a few merkins mixed in
Big Finish with a hot lap around around the parking lot
YHC wasn’t sure what to expect for turnout today and was excited to see the number growing until hearing…
It’s Prom season and YHC is the one your mom made you ask because she’s friends with their mom and felt sorry for them. That’s fine — YHC can go 60 minutes and orders the lobster!
After a failed attempt earlier this week at Bushwood, YHC successfully executed the Motivator and it left the PAX wanting more — inaudible pleas for more Motivator that will have to be used next time. Recalculating was a huge fan and even stopped from about counts 7-4 to admire the grace of the exercise.
Shortly after the warm-up is when Zinfandel called out the Pickle Party between Dasher and Gerber, competing to get the most mileage for the day. They both pre-ran together and then took advantage of any rest counts or break time to get a little extra distance. Dasher and Catnip put in big work on the loading dock, going for the high box jumps and fortunately, no faces hit the concrete. A few PAX channeled their inner Moneyball and avoided the 20 feet of wet grass to the bars for supines, stopping for squats. Don’t worry, the lower body will be worked. Honeycomb didn’t cut it short — he went for the full loop around the mobile units, as called.
Bear Crawl Bocce Ball was a huge hit… once it was over. Guys soon realized that because of the amazing quality of the Weddington parking lots, the most efficient way to move the rock was to heave it and Blue Screen came close to taking making it a bowling event and knocking out some PAX. Banjo and Swift are silent troopers, and Pickle Bro Gerber made it a hairburner. To one-up him, Pickle Bro Dasher asked when we were actually going to run with the rock. YHC takes questions as suggestions, so we added a lap with the rocks.
The Quarter Pounder also proved to be a fun one and while we couldn’t hit an actual football field, as prescribed in the Exicon, the distances worked out well. Some questioned 2-is-1 on the American Hammers, but Dasher was supportive. Calf Day kicked in at this point as 75 calf raises followed by 100 plank jacks, along with plenty of backwards running — on top of the Motivator — does a number on the legs. Chastain showed off the soccer skills with the defensive running and hopefully has the Brandi Chastain abs as well. At this point, we also learned that Gerber was running a little farther than the marker for his exercises.
Dive Bombers, then ab work. With about 5 minutes left, Catnip pulled out early (eeeewwww?) and missed the big finish.
When it was all done, YHC kept it going for 60 minutes and left the group tired and fulfilled and Gerber had the bigger Pickle day by 0.1 miles.
And if you’re not familiar with the song…
Started the morning with a little half mile Mosey to Millbridge community center parking lot and Rudy’s response was priceless: Oh gosh! Arrived at parking and circled up for some dynamic stretching.
Progressive (4) corners. Run to first corner and complete first exercise and then run back to start. Run back to first corner first exercise again, then proceed to second corner exercise, the run back to start. Repeato (3) more times. Each time PAX arrived back at the start various exercise were performed until the 6 arrived: Burpees on your own, Merkin Circle up to 100, and Burpee circle around twice.
Mosey back to Commitment but stopped over to the rock pile and broke up into teams of two to complete 100 curls, 100 overhead presses, 100 goblet squats, and 100 triceps
Next, in same teams rifle carry and web edition – partner (1) rifle carry rock while partner (2) was doing Bobby Hurley – LBC web. After first round, partners switched one did rifle carry while partner did (2) Bobby Hurleys and (8) LBC. This continued until (10) Bobby Burleys and (40) LBC’s were completed.
Mosey back past COT to the roundabout for the famous Chicken and Premature Spiderman walk with Merkin. PAX spread apart equally around roundabout, got into plank, Spiderman walk (5) times and (1) Merkin. PAX went around about 90 degrees and reversed. This went on for three minutes and much groaning! Mosey to COT.
Deep Dish birthday today 52
6th man Rubbermaid
March 6 Q school
Rooster signup for March 13 – Five man teams – 1st PAX runs a mile and rest, 2nd PAX runs a mile and rest, 3rd PAX runs a mile and rest, 4th PAX runs a mile and rest, and lasty 5th PAX runs a mile and rest. This continues for 5 rounds and the last 26th mile, the 5 PAX team runs the last mile together to finish.
Fuse friend Butch – recover from prostate surgery
The Juice Dad since he has ALS
Premature brother Jason (47) and his son Michael (28) battling alcoholism
Shop Till U Drop STUD
Well I am not going to make a long one on this backblast. I was pleased to see a truck pull up and join us at the last minute. I was afraid my 2.0 and neighbor Franky were it. Luckily Tinsel and Sonic got in the mix quick. Then the most amazing thing happened Flipper joined us on his unicycle. Who knew he could also juggle while he road that thing?
Well we ran 3.16 miles and explored some new territory. Glad to have met Tinsel and Sonic today from the fort. We all wished Udder was here but we understand he had to sleep in. What a wonderful group to lead. Thank you all for being there.
Best dad joke today. Well it wasn’t my 2.0s inappropriate booby trap joke. But I liked flippers :
Why was the robot tired after his trip? Because he had a hard drive.
8 poor souls including one FNG – Alex Williamson – Elmers (RESPECT), made it out to Blackhawk this morning to get our bodies in shape and push each other way past our comfort zones. Covered ~4 miles and got some arm work in as well. Here is how it went down…
Standards, SSH IC x 50 (increasing speed at 26-50), IW x 15, Moroccan Nightclubs x 15, Plank/6”planks x 3, Up/Down dog and calf, Glidah and Jimmy Dugan stretches.
Mosey to rock pile at 3rd intersection up WC pkwy and grab a lifting rock for Circuits of Curls, Shoulder Presses & Rows. Did 3 sets of each and ran from rock pile to light 1 then 2 then 3 after 15 reps of called exercise. We switched it up to run the other direction and increase by one intersection after each set. Return rocks…
Moseyed back to COT and stopped for some Mary along the way. LBC’s, Low Slow Squats and Lunges were called.
Arrived at COT after completing somewhere near 4 miles for most of the PAX with 3 mins left so we did a cool down stretch by repeating previous stretching routine. Man I love a good cool down stretch…
Everyone pushed it to the max today and Elmers did a great job keeping with the group. Keep posting bro and you will get that lung capacity back. We’ve all been there and it sucks at first but then you embrace it, get used to it and eventually come to enjoy it. I was also impressed with High Hat today. Dude, you’re getting faster and it is showing. I guess all those people touching your balls is really paying off…:)
Shout out to Atlas and Chicken Little for joining me on a mini CSAUP this morning before the workout. We all took off from my house in MB and ran a 5k down to WC Park to post. What a dumb idea that was… When can we do it again???
Well here is where I finally tie in the title of this BB…
18 years ago today, Fred Rogers of the famed PBS T.V. show, Mr. Rogers’ Neighborhood, passed away. A sad day, for sure as he was a genuinely good person who spread kindness and love everywhere he went. Not just on T.V. but in his life outside the view of the cameras as well. I can’t help but think if he were around today, things might be different in a positive way. Kids who are now technically adults didn’t get the benefits of the lessons he taught us on his show about being kind to one another regardless of your socio-economic or cultural status and I feel like that is lost on the new generation and we, F3, and people like us need to be that light in this world to show kindness and genuine care for our fellow human beings. Go out today, tomorrow and every other day of your life and spread kindness and love to your fellow humans . It is a choice and only you can make it. Simple.
Q School on March 6th
Rooster on March 13th
CPR class sometime in March
Mad Dog took us out in prayer
4 5 6 PAX headed to Cerberus for a field trip. YHC did some scouting yesterday of Waverly area and wanted to do some exploring of Rea Farms.
YHC took us out with reminder about living out today in a grateful way . . . Tomorrow is not promised so act like it . . . Let’s Act!
After being a last-minute ditch 2 weeks ago I got the opportunity to lead the men @ Last Call while the site-Qs took a week off. I had only been to the MR campus one other time even though it’s one of the closer AOs to my house. So happy to get the chance to get more acquainted.
Not sure if it’s the break in the weather but this week has been a pretty good week for FNGs. This morning was no different as 3 of the 10 PAX in attendance were FNGs. I had wind of it in advance (one of the FNGs was my college roommate) so I wanted to set the tone early for the new guys.
DiCCS (Disclaimer, Cell Phone, CPR, Social Distance) delivered and off we went.
Mosey to the front of the High School. Given that we had new blood at the bar this morning, I interspersed some F3 foundational knowledge amid the CoP Exercises. It was a good reminder for the regulars as well since there was minimal participation in the Q&A portion of the workout. Mission and Core Principles discussed, and we were good to go.
Warm-Up Exercises in cadence:
I’m not sure who came up with the ‘21’ theme for Last Call but I think it needs to stick around…
Following CoP, finished the loop and stopped in front of the Middle School.
TRIVIA FACT: On February 26th, 1932 Johnny Cash was delivered into this world. What better way to acknowledge this legend than a full-blown Ring of Fire to celebrate all his top HIITs (see what I did there?). Johnny had 9 #1 hiits, so we’ll have 9 exercises in our Ring of Fire.
Ring of Fire (Fireball Shots) HIIT Routine
Finish our lap around the schools and stop by the rock pile next to the short track.
Pick a Lifting Rock of your Choice (or if you’re Fiji, grab the CMU nicely placed amid the rocks)
Mosey back to launch and Mary until the YHBartender escorted everyone out.
YHB with the takeout prayer.
This workout would be simple. I wouldn’t even have to give complicated instructions….or so I thought. I forgot that I work out with some primate-level intelligent beings (especially the one named after a Howler Monkey with Hemorrhoids). But, I’m a man of the people so I persevere through their foolishness.
Harambe and I ran. It was epic. He tried to avoid getting his shoes wet…..and got his shoes wet as he was saying he wanted to avoid getting his shoes wet. This is what I have to work with here.
Unplugged was doing some weird stuff by himself with a broga mat and a kettlebell. Hopefully the SV cameras were turned off for most of this or he may end up like Hoffa and banned off school campuses.
We ran. We warmed up. Bernanke and Harambe forgot their Y chromosomes and were chattering about their leggings or cramping issues or something. Who knows.
Everyone gathered their bell and carried it over to the hill.
Dora 1/2/3: Partner 1 ran up the hill and did 5 burpees at the top. Partner 2 did 100 Good Mornings, 200 Squats (Goblet or Sumo) and 300 Swings. Flapjack often. Hairband’s count ran a little short but like any good elf, he finally got the job done.
Run a HB mile around the parking lot.
This is where is gets a little silly. I clearly said we will do one group of exercises next which were 100 Partner Combined Bulldogs. These Einstein’s translated that into each person does 126 or something like that. We finally got it worked out after I clearly and plainly resaid instructions. Backwards run up to the top of the hill for Partner 2 and 10 Jump Squats. Flapjack
300 Flutter Presses. 10 Bombjacks at the top.
Rosalitas into Dollies back into Rosalitas never putting your feet down. Which some of you put your feet down anyways.
Feet raised 6 inches and arms above you until time. Fortunately my clock works better than Full House and doesn’t take 4 minutes to go one minute.
I did the best and worked the hardest but there are a few comments I have for others.
EE did good work obviously pushed by my hard work. He started complaining about people not having bought new KBs. He doesn’t do my budget so I ignored him.
Unplugged was the happiest out there. Which after his pre-work, not sure how to feel about that.
Sanford dealt with Unplugged as a partner. Nuff said.
I thought Midway was outshining Pinto as normal until he said that he had some cramping issues. I told him that Harambe has those monthly as well and that seemed to motivate him to push through them.
Hairband was late. Short. And terrible at counting. Solid effort for him.
Countertop seemed to enjoy this other than having to double his reps to make up for HB.
Harambe and Bernanke were there. Chatting. Okay.
Prayers continuing for Harambe and family.
Prayers for a friend of HBs/Bernanke/Sanford who committed suicide. Guys, you are not alone. Never let the Liar and/or the world tell you that you are alone.
Strong takeout by Unplugged.