LIGHTING: Mood
TUNES: Lofi hip hop radio: https://www.youtube.com/watch?v=TnkWkRXgk1w
DISCLAIMER: Given
DEVO: Mindfulness in Child Pose: https://today.reframemedia.com/devotions/mindful-gratitude
STRETCH THANG:
Sun Salutations:
1 together
5 OYO
Shoulders:
Shoulder Pigeon (5 breaths per side)
Low Lunge with Bound Arms (8 breaths per side)
Kneeling Eagle Arms (8 breaths per side)
Puppy Pose with Tricep Stretch (8 breaths)
Sphinx (8 breaths)
Dolphin Pose (5 breaths)
Hips:
Down Dog (5 breaths)
Low Lunge Left to Low Lunge Quad Stretch (8 breaths)
Child Pose (5 breaths)
Low Lunge Right to Low Lunge Quad Stretch (8 breaths)
Child Pose (5 breaths)
Lizard Pose Left (8 breaths)
Lizard Pose Right (8 breaths)
Pigeon Pose Left Forward Bend (8 breaths)
Pigeon Pose Right Forward Bend (8 breaths)
Legs:
Down Dog (5 breaths)
3-Legged Down Dog Left (5 breaths)
Twisty 3-Legged Down Dog Left (8 breaths)
Down Dog (5 breaths)
3-Legged Down Dog Right (5 breaths)
Twisty 3-Legged Down Dog Right (8 breaths)
Mountain to Forward Bend (5 breaths)
Extended Side Angle Left (8 breaths)
Reverse Warrior Left (8 breaths)
Mountain to Forward Bend (5 breaths)
Extended Side Angle Right (8 breaths)
Reverse Warrior Right (8 breaths)
Cool:
Tabletop (3 breaths)
Cat/Cow (5 times)
Extend Left arm, Right leg from Tabletop (8 breaths)
Tabletop (3 breaths)
Extend Right arm, Left leg from Tabletop (8 breaths)
Corpse Pose
MOLESKIN:
Thoroughly enjoyed my Broga VQ and am looking forward to more. Thanks to the Broga pax for their patience while I sorted out a couple sketch transitions. Thanks to Swiss Miss for putting me on the Roster and for showing up at Peak 51 last week to let me know I was on deck as he had an ancient email address for me and I would have been AWOL this am. Shout-out to my M who graciously set aside her Netflix Ted Bundy Serial Killer Episode last night, got down on the floor, and whipped out her Pinterest and crafted this broga sequence for us. She also let me use the “nice” mat. Shout out also to Tweetsie for closing BOM with a loopback to the mindfulness topic from the devo. Nice work. Carry mindfulness with you using this little mantra of mine…
“And always remember, you are not *in* traffic…you *are* traffic.”
Dora out.
ANNOUNCEMENTS:
8 Pax braved the 22 degree temps in the frozen badlands of Five Stones to help celebrate YHC birthday beatdown. Little did we know one pax would bring a gift we would all share.
DiCCS given – 1 cell phone, no CPR certified pax, watch for cars coming in for bible study, disclaimer
Warm Up: Mosey to the far end of the parking lot, circle around and head back towards the shed, everyone grab 2 coupons and head back to launch point.
SSH X 13, Potato Pickers X 10, Merkins X 10, Calf Stretches, Abe Vigoda
The Thang: In honor of YHC 41st Birthday, the workout would consist of an exercise of 41 reps, followed by a mosey down to the far end of the parking lot and back after the completion of each exercise. Mary on 6. Here’s what we did:
21 Man Makers w/ coupons, 41 Squat Curls, 41 2+1 bear crawl/ carolina dry docks, 41 partner sit ups w/ 20lb ball, 41 jack lunges w/ weight overhead, 41 air punches w/ coupons, 41 bench presses, 20 Man Makers w/ coupons.
Mosey back to shed to drop off coupons. Mosey back to launch, low slow squats until time.
The Moleskin: My goal was to keep the heart rate up given how nippy it was out, hopefully that was met. According to Fusebox’s watch, we covered 2.1 miles plus the 7 exercises of 41 reps. Some of the pax talked about lighting up the fire pit pre workout it was so cold. At the start of the third exercise, Chainsaw thought it a good idea to fire up his own dutch oven and present us with a hot and steamy air biscuit. Little did we know this gift would quickly freeze, drop to the ground like a hockey puck and linger for eternity. Perfect timing too, this was at the outset of partner sit ups. Don’t know the lucky guy who got to partner with Chainsaw, but I’m sure in the back of his mind was the fear of a second batch coming out while being mere inches from the oven door.
Everyone worked hard. Glad to know that when I called a timeout during the 41 2+1 bear crawls/dry docks, I wasn’t the only one who needed it (someone shouted out a loud ‘thank god’, for a moment I thought it was coming from inside the church). Thanks to Banjo and Chicken Little for leading us on the final 20 Man Makers. I was in a haze of sweat and pain and lost count after 8 or 9. Thank you for the opportunity to lead this fine group of men. I’m humbled by the generous spirit that enables each of us to grow and serve one another. COT – Banjo took us out.
22 degrees and almost that many men (18 in fact) – strong showing for a cold morning. Alas, no one brought donations for Chimbote (follow me on twitter @pchepul for pre-workout tips) so we had to do some burpees (61 if you did all the Q called). YHC brought out a mixed pair of gloves to match the temperature but neither fit (they were warm – which is all that mattered this am). Several yahoos in shorts but I think the disclaimer covers questionable decisions like that as well. That disclaimer, which can seem annoying, was pretty smart idea given some of the characters that post in the gloom and their questionable decisions
The Thang – COP with IW x10, Merkins X15, Mtn Climbers X10, 1 burbee, slow squats X10, and 2 burpees.
Mosey over to rock pile to grab a rock. 11’s in the parking lot with squats at one end and merkins as the other (10-1, 9-2, 8-3 down to 1-10) while lugging your rock the entire time. Was planning on another set of 11’s with the rock on the hill but frost bite concern had me change the plan.
Circuits of curls, push presses, and lateral extensions – 5, 10, 15 and then some mary and 3 burpees to keep the PAX enaged
Drop off the rock and mosey down to the outfield of the baseball field. Another round of 11’s up and down the hill with dolly at the top and burpees at the bottom (pax was realizing donations would have been a good idea at this point). Seems to have been some refusink going on but maybe Mermaid and others just finished the set really fast – will have to look back at the tape.
Mosey up to pavilion for circuit of step ups/jump ups, dips, and decline merkins – 5, 10, 15. Walk around to other side of concession stand for a few minutes of peoples chair.
Back to the parking lot for some cardio –
Mosey over to other side of church for Wall-tar jais X10 and flutter X10, Rinse and repeat
Down to parking lot by the cars for sprints down and back with merkins at each end – 5, 10, 15, 20
Stop
NM
For a minute I thought I was at a FIA workout with all the complaining about the cold and having to get on the ground. It’s hard – get used to it. A few pax, led by Snowflake I think, apparently didn’t have on enough layers. I did give in to the complaining and didn’t keep the rocks as long as originally planned (getting soft in my old age)
Pro always seems to be complaining about Runstopper tights but he also always seems to be working out right next to RS – weird
Brushback tried to make fun of my directions (which are less than stellar sometimes) but failed miserably by calling out “Do as I say” instead of “Do as I do, not as I say).
Hops with a strong take out.
Announcements:
Joe Davis Run coming up in March. Get signed up and support our brothers who have lost loved ones to addiction.
Paper Jam has the Q Friday at The Brave so one of us needs to post so he doesn’t have to work out by himself
Track down Scratch and Win about a Men’s Retreat coming up in mid March. He was pretty convincing in his proclamation that will be worth the effort (probably a sales guy during the day)
Continuing to take donations for Chimbote trip – PAX can drop off at 3912 Brinton Place (put in the car port) or reach out to me to arrange a meeting.
AYE. Despite the fact that Flipper had a late night celebrating his wife’s birthday, he posted – but without the weight bags. YHC had to improvise. It hurt. Here’s what happened:
THE THANG
Mosey to the top of the parking deck
Down the stairs – do 20 of a chest exercise of your selection
Up the stairs – do 1 burpee
Down the ramp – do 20 of a leg exercise of your selection
Up the stairs – do 1 burpee
Do 20 of a core exercise of your selection
Repeat with ascending burpees at each round
Close out with about 5 minutes of Mary
Mosey back to the launch
YE OLDE MOLESKINE
1. This one hurt. Some folks got all the way through Round 9 (135 total burpees) while others got through Round 8. OW was hankering for extending time to finish out Round 10, but YHC squelched that idea. I know my limits. Kind of.
2. There was much complaining made by all, but no one could match the vociferousness of Gummy’s dissent. As usual. It’s really a miracle that he comes to WAMRAP at all – especially given that it is only his 3rd favorite Wednesday workout.
3. We all faced death as the construction workers flew up the parking deck and insisted on parking in their normal spots by backing into them. Anyway, we all feared for our lives but I don’t think anyone was run over.
4. Purell made a lot of noise on Slack but then didn’t post. That’s unlike him and we will excuse it…this time.
McGee OUT
A bit late on the backblast, but didn’t want to fail to give the PAX credit for coming out, especially given the weather. Despite the massive amounts of rain we got overnight, there was a good let-up for most of the workout. The 60 degree weather also helped. I think I would have been by myself if it were colder…
Warmup
Round 1
2 sets each side with continuous movement to next exercise, rest between each set:
Round 2
4 sets of:
Extra Credit
Curl/Merkin Ladder: 2, 4, 6, 8, 10, 12 then back down. Finished up with 20 merkins.
Moleskin
Grateful to Purell, Chin Music, and Bulldog for the company this morning. We threw some bells around and had some good chatter, too. Thanks as well to Voodoo for the invite to Q.
First there was Brangelina, then Kimye, Bennifer, TomKat and who could forget Billary. All good celebrity couples have a conjoined name. One expects no less from SOBLand’s premier and most popular AOs. Thus today, I declare a new power couple in the life of the F3 community. SwiftPipe. – Flipper says “I hereby swear I had no foreknowledge of said AO re-naming nor shall YHC commit to honoring said dubbing. Should SOB choose to enact vengeance upon he who so besmirched said AO’s good name, let the record say YHC abstained from the subject entirely.”
In other news, 32ish pax gathered to start a Tuesday morning off with the DRP. With a few pre-runners trickling in YHC disclaimed a fairly unruly group. Swift departs with a few Bagpipe pre-runners in tow down to Rushmore Drive. As Flipper peeled off to go meet the 5:30 bootcamp crew the attendees of Swift followed one Udder-ly terrific guy to the Bull Ring. – Flipper says “YHC was thoroughly amused by the chorus of ‘bye flipper” when peeling off at the bull ring to jaunt, nay sprint to the launch. Bagpipers were less amused by my less than early arrival, the Q search was almost at an end and a Qtiny brewing when I puffed in and weezed my way through a disclaimer. Crisis thus averted….”
Swift Thang
Dynamic stretches of various shapes and sizes. Much lamenting for anything resembling a traditional bootcamp exercise. The soccer arms and soft hands were safe another day.
Yasso 800’s – YHC asked the pax to calculate a marathon pace of their choosing. We divided up into 3:00, 3:30, 4:00 and 4:15 pace groups. Run 800 at pace. Recover jog at pace. Repeato until 6:05ish. Ready, Set. Go! Several got to 7, most to 5 and a few to 4.
Mosey on back to the start for a quick round of Mary. Cause core is not a bore.
Bagpipe Thang
YHC arose early to provide a gear driven beat down, but at the last minute diverted to method which would provide more scenery, if mildly less brute force.Mosey down past the Wells Fargo ATM to circle up in the Courtyard-adjacent parking lot for COP
Mosey to the fork in the sidewalks near the fitness trail, divide in twain. Group 1 runs down for 10 pull ups and returns to plank while group 2 runs to the first patio for wall-tar-jai and the second wall for burpee jump ups, return to fork and flapjack. Upon return of group 1, group 2 runs again for wall tap sit ups and burpee jump ups, group 1 journeys to the trail again for pull ups and dips X10. Parallel Indian run back past the launch (don’t get run over) and pause at the traffic circle. Divide in Twain once more for a jaunt to the Duckworths lot and back while other group plank-jacks. Little bit o’ Mary (HTH & Low Slow Fluttah) Mosey to the bottom of the deck and split evenly yet once more for…Group 1 Balls to wall while group 2 stair suicides to 1, then 2, then 3… Flapjack. Group 1 heel tap peoples chair while group 2 suicides… until the actual time registers and Q calls an audible to return to base. Rejoin the sifters for…. Mary? Clearly Udder doesn’t know Swift is only a cardio thang but who cares. Out
Moleskin:
Swift: There are some wicked fast dudes in F3, but we already knew that. About a month ago I offered up my services to play “rabbit” to the greyhounds. Bratwurst had a place for me and my fate was sealed. Thanks for putting up with my 20 year old memory of HS and College track workouts. I enjoyed the time with other runners as most of my runs occur in the afternoon solo. I will def be out for more running workouts as I know y’all can only help me to get stronger and faster. Until next time.
Bagpipe:YHC had never posted Bagpipe when Tagalong suggested a Q stop… sounded awesome to me. This crew is TOUGH. We covered almost 2.5 miles while working some oft disused muscles in our drive to get swole instead of swift. YHC will happily return in the near future to either dish, or be dished upon, as the PAX have absolutely 0 quit. Thanks to the site Qs for the opportunity, always a pleasure to visit our SOB brethren.
Announcements: Joe Davis – March 9th 2019
In the Pre-Polar Vortex dawn, 15 men gathered for Hawk’s Nest. Started off with a couple of comments that the Q’s hair was not up to its usual styling, so I had to dial up some extra pain. No messing with the hair.
Disclaimer given and off we mosey up to a grassy/dirty little patch of dirt for COP:
Imperial Walkers, Low Slow Lunges, Merkins, and Mountain Climbers.
The Thing:
Head back to top of parking lot hill thing. Triple Nickle – Speed bump at bottom – 5 elbow plank jacks. Top of hill – 5 burpees. Repeat 5 times.
LBC’s until the 6 finish.
Mosey over to and down bleachers to track and blank up. On my count – AYG 200 Meters. Go.
Mosey to the bridge for some peoples chair while we wait for Hammer (Who left to drop a hammer) to return. He never came to meet us. Suggest you stay away from the port-a-johns until next round of cleaning.
Head up to hot box. Plank for instructions.
Triple DDD’s
Derkins, Dips, Donkey Kicks. 4 rounds. 40 reps of each, then 30, 20 and 10. Hammer finds us half way through.
That Sucked.
Freddy Mercury and Heels to Heaven while we wait on the 6.
Back down to bridge/stone pile. Partner up. P1 does 10 reps of curls, OH Press and Good Mornings on repeat. P2 runs up to track and does full lap. Flapjack.
Run back across track and into parking lot. 5 Burpees, all out to launch point, 5 burpees.
Done.
Molly:
Good group of regulars today. Pop Tarts back out in the line up. Semi Gloss was dressed for 40 below not 40 above. Brushback had some wheels around the track. Mermaid remains king of his own invention – the triple nickel. Hannibal was digging deep on the DDD. Puddin Pop looks comfortable lounging on a wall sit. Lots more good work out there that was too dark to see.
-Alf
Thanks to Semi for the takeout.
Sign up for Joe Davis run
13 courageous Pax attended Fast Twitch today with YHC on Q. With the Q hearing of an apparent Preblast promising No Track work, a little fun was to be had for those expecting anything but track work today…
The workout was almost over before it began, as Q instructed runners to prepare for a 10K Track Time Trial. Several Pax, led by Purple Haze, shot a look of pure discomfort and almost bolted for the exit before Q let them in on the joke. After a big sigh of relief, we warmed up to United Faith, got in some dynamic stretching/strides, and learned about today’s actual plan…
Really enjoyed my 2nd Q at Fast Twitch, and perfect weather today. FT has developed into a very strong workout — great group of runners and guys that like to mix up some bootcamp style workouts too. I’ve traditionally kept hands off the ground while Qing run workouts, but changed it up some today.
Phase 1: The 6x 1 min repeats began as we entered Providence Planation leaving out of United Faith. The goal was to have more floating intervals — 1 minute hard “on”, and 1 minute of a more moderate paced “off”. But credit to the guys — it turned into more of a Very hard minute “on”, and an easier recovery “off” — fine by me.
Phase 2: After the repeats, a challenge was given to pair up into 6 teams of 2 to be the first to complete:
Solid effort all around, great seeing guys work together. And Congrats to Purell and Prohibition for being the 1st to complete it!
Phase 3: Longer interval on “BAD HOMBRES!” (Nice name Tolkien) — 0.6ish mile Strava segment down High Ridge Rd to stoplight at Providence Rd.
This one hurt a bit. Between chasing Purell, Valderrama keeping pace, and Polly, Turkey Leg, Astro and Purple Haze and other not too far behind – this one got competitive. All listed here got in top 10 overall of the segment! And props to One Eye and Prohibition for a sold strava segment result (Mr. Brady, Runstopper and others, get on Strava!)
Once we regrouped at the light, C/D up Providence hill to Latin, and the workout was complete, tired legs and all.
15 Men came out for my Q. When checking who was on Q yesterday I was surprised to find out it was actually me. Figured I may want to plan something. I did not prepare a Winkie but had a plan none the less. Although Posse may disagree. So lets roll.
Quick DCCS check
D: Disclaimer – Stay Safe C: Cell Phone Doughboy C: CPR S: Safty we are in a parking lot watch for cars!
Thang:
Mosey again – This time out in front of chick-fil and then back to Hickory Tavern. A baseball bat was laying on the sidewalk not sure why looks like it may have been being used for more than baseballs.
Moleskin:
Announcements
https://racesonline.com/events/joe-davis-run
Thanks to BlueScreen for Taking us out in Prayer.