Friggatriskaidekaphobia

Friggatriskaidekaphobia

5 pax showed no friggatriskaidekaphobia (fear of Friday the 13th) but perhaps that is the reason why we were only 5.  Where were the others?  Maybe it was fear of the kettlebells and getting so swole that your shirt sleeves burst, like Hairband’s.  Maybe they were delayed by an untimely FBI raid of their home, in a further expansion of Robert Mueller’s ever expanding Russia probe.  Maybe.  Regardless, 5 came to work, so we did.

Disclaimer

The Thang

COP:

  • 20 two-hand swings
  • Merkins – 10 IC
  • 20 one-hand swings – L
  • IW – (“wait, aren’t we gonna do the other side [or do I have to go through life with one swole side and one less swole]?” “Yes”) – 10 IC
  • 20 one-hand swings – R (or, the other less-swole side)
  • LSS -13 IC
  • 20 one-hand swings – alternating
  • Prying squats – 3
  • 20 one-hand swings – alternating

After a tidy 100 swings to warm us up, things got real.

5-minute Snatch Test

  • Goal:  100 snatches with 24kg/53lb
  • Modify as needed – bell size & volume

Reverse plank (lie on your back) for 1 minute recovery.  “I thought we were gonna do something, but no, we really were just resting?”  “Yes”  (pro tip: a heavier bell or more snatches will further develop your need for rest)

2 by 2 ?

  • Starting rep based on bell size; increase reps by same number each round
  • 3 reps if bell in 30’s; 2 reps if bell in 40’s; 1 rep if bell in 50’s
  • 3 rounds of:
    • One-hand swing – L then R
    • Clean & Press – L then R
    • Snatch – L then R
    • Thruster (squat + press) – L then R
    • Lawnmower – L then R

Cook Drill

Active recovery with:  Waiter carry with non-dominant hand, then racked carry, then suitcase carry until end of parking lot.  Switch hands and return.

Kettlebell Flow Merry-go-round:

Begin with Left hand

  • One-hand swing
  • Snatch
  • Clean
  • Press
  • Squat
  • Swing switch to Right hand & Repeato

3 reps if bell in 30’s; 2 reps if bell in 40’s; 1 rep if bell in 50’s

  • After round 1, rotate to your left and repeato with appropriate rep scheme based on the bell size you found.
    • (note:  Glass Joe used a 40# on his first round)
  • Continue rotating & repeato for 2 more rounds.

Time – darn it

COT

Announcements – none

Take out by Hairband

Swole Mole Skinne:

Well done, guys.  We put in some work this morning and were able to do so in a more informal way that is allowed when the pax is small.  (note: not a joke about Hairband’s stature; we’re discussing pax numbers; Glass Joe will make the jokes)

The Snatch Test is legit, whether the 5 minute version we did or the 10 minute SSST (Secret Service Snatch Test), which we did not do.

The Cook Drill is a good way to work in active recovery and get in some loaded carries, which Dan John highly advocates.  A heavy bell is required to provide the necessary stimulus, otherwise the distances get crazy long.  A few may have needed one size larger today.  Next time.

The two KB flows gave us a good overall mix of KB exercises, without too much of any one thing, and the reps were based on bell size to ensure everyone got enough volume.  As stated at the outset, the goal was to give you options and guidelines and then leave the selection up to you.

Hairband – thanks for the invitation to Q.

Glass Joe – good to see you again; it’s been quite a while.

Lamont & Crypto – nice to meet you both.

Crypto – since you’re newer to KBs (and for reference for other pax), here is a link to a good article on the swing.  At the bottom of the article are links to a similar discussion of the other exercises – snatch, clean, etc.

 

Aye.

HT

 

 

Who are these people?

The beauty of Cerberus is that is mixing PAX who don’t often post together. That was certainly the case today.

From Viva Chicken, we went straight to the Parking Deck

The Alpha
Level 1: 15 Side straddle hops, 10 ‘Merican push-ups
Level 2: 15 Imperial walkers, 10 ‘Merican push-ups
Level 3: 15 Low, slow squats, 10 ‘Merican push-ups
Level 4: 15 Mountain climbers, 10 ‘Merican push-ups

Quick trip to QT for Triple Nickle
Base of stairs 5 Carolina Dry Docs
Top of stars 5 Heels to Heaven
x5

Bear Crawls at Village Walk Rd.
Alternate bear crawls and little baby job at each street light

11 at Viva Chicken
1 Heels to Heaven, bear crawl the parking lot 10 ‘Merican push-ups, mosey back
2 Heels to Heaven, bear crawl the parking lot 9 ‘Merican push-ups, mosey back
all the way to
10 Heels to Heaven, bear crawl the parking lot 1 ‘Merican push-up, mosey back
Finish with People’s Chair & 50 presses

The Omega: Back to the Parking Deck
Level 1: 10 burpees
Level 2: 10 burpees
Level 3: 10 burpees
Level 4: 10 burpees

Mary & ‘Mericans
10 Flutter x 10 ‘Merican push-ups
10 Rosalitas x 10 ‘Merican push-ups
10 Box-cutters x 10 ‘Merican push-ups

Final Assessment
Lots of positive chatter today, like most days. You hear the refrain, “Good work.” For some, such a non-specific refrain can be bleached of meaning, but when your sweating and trying to catch your breath saying, “Good work” is powerful. When you take the time to encourage another person, you are putting F3 principles to work. You are not thinking about yourself, you are encouraging your brother. It’s the reason we keep coming out. It’s not just about me getting better, it’s about us. Stay focused & stay positive.

Suns Out, Guns Out

It’s quickly warming and time for short sleeves, no sleeves, no shirt. That means it’s time to start back working on our guns to combat the SOB soccer arm syndrome. This workout should take care of that.

What we did:

  • Quick short mosey and circle up for even quicker warm up: SSH x 20, IW x 10. That’s good enough and we’ll get warm really soon.
  • Run down The Murderhorn to the rock pile and grab yourself a lifting rock.
  • Instructions were given to what we will do the full 45: We’ll do a movement at the rock pile with our rock, run up to the playground/pool to do another movement; Run back to the rock pile and plank for the 6. We’ll then start back with the 1st movement, then add a 2nd movement; run back to the playground/pool area to do the 1st movement there, then add a 2nd movement before running back to the rock pile and plank again. We’ll keep adding movements until time is called.
    • Round 1 – 50 curls at bottom / 50 dips at top
    • Round 2 – 50 curls then 40 overhead press at bottom / 50 dips then 40 offset merkins at top.
    • Round 3 – 50 curls, 40 overhead press, 30 tricep extensions at bottom / 50 dips, 40 offset merkins, 30 derkins at top
    • Round 4 – 40 curls, 40 overhead, 30 tricep extensions, 20 triple lindys / 50 dips. 40 offset merkins, 30 derkins, 20 box jumps
    • Round 5 called for time, but we would have done all of the above plus 10 thrusters and 10 pullups
  • Back up The Murderhorn and back to the launch. The 6 was the Q and when I arrived back it was time.

Moleskin:

  • As is with many of my workouts – what looks great on paper doesn’t translate well in action. I like the concept and the rounds, but the exercises will have to be tweaked so we’re not doing 70 merkins at a time. I’ll also incorporate some more leg work so we’re not all arms with bird legs. #topheavy. We’ll have to save this workout for a Saturday as we all started cutting corners and counts to try and finish. With an hour at my disposal, we can take our time and focus on form. Lastly, better instructions to the pax to pick a smarter rock #runningrock will be given. Cobains men. This workout will be tweaked and brought out again (actually 4/28 at DaVinci more than likely). That being said, everyone still got swole and is probably at bit sore today.
  • Gotta love McGee’s go to response to an exercise that’s ridiculous: “That’s BS!” He then always goes out and crushes it. Form withstanding.
  • Do you know what I have always loved about Rebel Yell so much over the years? It’s the numerous different Pax that we have drawn in. In any given week, we can turn over half or more of the attendees to different ones. Some young (Chunder – hate, hate at 19) to some not so Marlin (51 – Respect). Some who have not posted at RY before (Site FNG Das Boot) to Morning After who is almost always a RY attendee. I love that diversity.
  • Olaf gave all of us some incredible words of wisdom. He recently lost a friend in his early 50’s to a heart attack that had just been given a clean bill of health by his doctor. His advice — Don’t take any day for granted. Tell your family that you love them; and then show it. You do not know when you time on this earth is up, so don’t worry so much about tomorrow because you may never get there.

Announcements:

  • It’s running/race season and there’s a lot of SpeedForNeed races upcoming.
  • F3 Dads camping is next weekend (not announced I don’t think but should have been).
  • 3rdF / service opportunities – Church on the Street and Sandbox. Ask about opportunities to serve.

Tour de Pineville

8 men decided to come and take a tour of Pineville and escaped without donuts. This is what went down

Thang

Disclaimer given – off we go and explore

Parking lot with Cupcake Delirium

COP

SSH (10 IC)

IW (10 IC)

Merkin (10 IC)

We started heading straight for the Richard Sheltra bridge , we did some 10 civilian count Merkins on the way to make sure we stayed together

Richard Sheltra Bridge

Before the bridge we did some Jack Webbs (Merkins and Arm Raises)

We did 1-5 count merkin (4-20 arm raises. Then run to the bridge touch the sign and come back

Do 6-10 count merkin (big kudos to Private benjamin, Dumpster Fire, Arsenal, Shrink Wrap)

MJ Donuts

Run to the parking lot of MJ Donuts. There are 3 speed breakers. 10-20-30 merkin stops at them.

Never – ending benches (Pineville Elemenatay)

There are 22 benches around Pineville Elementary. We started with 2 LBC at the first then the next 4 … next 6….till 38

Then head back stop for some merkins at The Hut

Back to Base

Moleskin

YHC wanted to let the pax know that the bridge completed few months back was named after the brave firefighter. It was also nice to head to some new territory. Lot of chatter out there. YHC wanted to share his favorite restaurants and spots . Private Benjamin sure likes MJ Donuts. Shrink Wrap and No show finished LBC so quickly, they sure had extra time to do their taxes while rest of us were still finishing our LBCs at all those benches.

This was truly a fun start to my week. YHC remember thinking this was sure a fun Q rather than the times all nervous about the Q. Do it that often and then its all fun.

Also nice to see Lieutenant Dan , great push buddy.

Thank you Dumpster Fire for the takeout

Announcements

Richard Sheltra Memorial 5k (4/28/18) – Bunch of us are doing. Also options to volunteer – contact Dumpster Fire or Private Benjamin

Donuts: It’s a love/hate kind of relationship. Oh, and Liquor.

Don’t get me wrong, I love Donuts. Show me a man who doesn’t love donuts and I will show you a man who is failing at life. However, sometimes the makers of the Donuts do not like you. They hate the way you walk through their establishment, all sweaty and stuff. They hate that you park in front of their building and then run away for 45 minutes. They hate the fellowship you have with other Donut lovers. They hate that they still can’t get the smell out the bathroom from that one time Semi visited it 7 months ago. Deep down though, they are just jealous. They are jealous that we can run 6 miles and then eat several Donuts. You see, we are different from the standard Donut lovers and they hate us for that. But it’s OK, we forgive them. We will “kill them with our kindness”. They will soon grow to love us just as we love their Donuts. Because, at the end of the day, we all have the same thing in common: the love of Donuts.

Prohibition smells like liquor. All the time. He lives, breathes, and drinks liquor 24/7. Some would say he is one with the liquor. Why? Liquor is his job. And he is winning at his job. No one is more dedicated to his job than Prohibition. When he sleeps at night, he dreams of Mount Gay Rum (yes, its real). When he drives to work, he sips Cointreau. When he eats dinner with his family, they recite the Remy Martin motto, “One Night/Live them” (which as a marketing guy, is wickedly confusing with the singular/plural construction) over and over again. He waters his grass with The Botanist. Yes, his grass is mostly made up of WILD flowers that he FORAGED from 22 islands and DISTILLED to make sweet creams and lotions, which he sells on Saturdays at the farmers market under the brand name “Prohibition’s Liquor Creams”. So, if you are looking to hire someone who is loves their job and lives the job, then look no further than Prohibition.

**This backblast is paid advertisement and brought to you by Remy-Cointreau and their brands of fine liquor.

Half Decade

YHC picked up Cane and Utah.  1st time we got the neighborhood crew back together in about a year.  Clown car over to campus and were the 1st to arrive.  Utah made a smart comment about the Q really drawing out the big numbers.  Alas, cars began pulling in.  Titan pulled in ready to roll, same as 5 years prior when he met YHC for 1st F3 workout on this very campus.  Cane was there.  Thorough disclaimer provided to the pax and off we went.  VSF proudly flying.

Thang

Mosey through campus past the main building and north on 51 to Wells Fargo parking lot to circle up.

COP

IW x 10 IC

Low Slow Squat x 10 IC

Mountain Climber x 10 IC

Merkin x 5 IC-hold

Wide Merkin x 5 IC-hold

Diamond Merkin x 5-hold

Peter Parker x 10 IC

Mosey south on 51 into campus to Tartarus (deck) and ascend stairwell 1 to level 4.  Plank series.

Burp and Merk

10 Burpees.  Burpee 1 with 1 merkin.  Burpee 2 with 2 merkin.  Up to 10 merkin.  People’s Chair.

Double Redemption Loop

Stairwell 1 Level 4.  10 Knee-Slap Jump Squat.  Descend to ground level.  5 H-R Burpees.  AYG clockwise around football field.  Stop at scoreboard.  5 H-R Burpees.  Continue on to Cougar entrance.  20 Merkin.  Bear Crawl to cross walk.  AYG up ramps to Stairwell 1 Level 4.  Repeat

Mary

Legs up for all.  IC.  Flutter x 10/High Flutter x 10/Heels to Heaven x 10/Few more exercises

Descend Stairwell 1 to ground.  Plank

Triple Nickel 

5 Knee-Slap Jump Squats.  Up Stairwell 1 to Level 4 and over to Stairwell 2.  5 Donkey Kicks.  Down Stairwell 2 to ground and over to Stairwell 1.  Repeat x 4 for 5 reps.

Plank-o-rama

Right Arm High-Left Leg High-10 count

Flapjack with 10 count.

6 inches.  Right Leg High-10 Count

Flapjack.  10 count.

6 inches.  Right Leg High.  10 Count

Flapjack.  10 count.

Elbows.  Right Arm High.  10 Count

Flapjack.  10 Count

Merkin x 10 IC.

AYG to launch lot.

Flutter x 50 IC

COT

Moleskin

21 men put in work today.  Well done.  Rachel and Purell were out front with Brilleaux, Haze, and Titan close behind.  We covered 2.5 miles and got plenty of stairs and ramps.  Some mary and core and a little bit of legs.

Kotters to Titan, who EH’d YHC, and is now back in the gloom.  Great to see him today.  Always pushes hard.

Kotters to Cane, who YHC EH’d to go to the 1st post 5 years ago.  A medical issue has kept him away from the gloom so it was great to have him back out today.  Strong work.

Kotters to Red Rocks.  Brushback had a hand in his posting today.  Well done and thanks for the long-arm picture for #allinforjennings.  Speaking of that, Hops brought bracelets in Clemson orange.  On each bracelet, the hastag in the previous sentence is on there twice, as is Exodus 14:14.  The Lord will fight for you; you need only to be still.  Jennings, F3 Bout Time’s son (3) is fighting Leukemia and is in Memphis, TN with his family to receive a bone marrow transplant.  His sister, Caroline, is the donor.  Pray for Jennings and the Palmer family.

Scabby made his usual entrance a few minutes late.  Timed it perfectly to join us on the initial mosey.  Run in/Run out.  Strong work.

Bushwood was HC via text to Hops and YHC yesterday.  You won’t see his name in the pax list though.  Missed him out there.

5 years of F3.  Thankful for these years and all the men I have met and spent time with, putting in work, races, 2nd F, and 3rd F.  Truly a blessing in my life.

Today was YHC’s 109th Q since first posting 04/12/2013.  1st Q 08/24/2013 at Day Zero with Tiger Rag as co-Q.  It was a learning experience.  2nd Q was 10/01/2013 at Centurion.

Started tracking F3 posts 01/01/2014.  From 2014 through year-end 2017:

544 F3 posts

102 Qs

Enjoyed them all, to some degree, and I say that in a good way.  Tried to EH as many guys as possible over the 5 years.  My M has helped keep me in check when talking about F3 and I think I have found a pretty good balance at this point.  Only took 2 years of EH to get Utah out.  If you ask him, pretty sure he would tell you he wishes he had not waited so long.  Push on those around you.  Guys need F3 and most have no idea they need it.

Special T-claps to Purple Haze, who I consider my F3 mentor when I was getting started with leading.  He must have posted my 1st 10 backblasts and edited (audited) them before doing so.  Got me linked in on Twitter and was always available when I had questions.  Still is for that matter.  Appreciate the help and encouragement.

Honor to lead the men this morning, as always.  Thanks to Margo for the opportunity.

Announcements

Day Zero: Song, Scripture, Prayer for Jennings and the Palmer family.  04/19/2018 at 7:30.  RTS Chapel, 2101 Carmel Road #allinforjennings.  Please join if you can make it.  The family is thankful for all the prayers.

Turned my recording app off a tad early.  Any other announcements, please add in Comments.

 

Putting down the miles

14 bushy eyed me rolled out of their car in time to hear the disclaimer.  Pop Tart still thinking the AO was the vine decided to join us a little later.  Frehley’s said he had the best dump of his life.  There was some mumbling after it was announced we would be running a lot.  It’s the Brave boys what did you expect with me on Q.

No warm up.  Do that on your own time.

Mosey across the street next to the Met Life building.  Instructions given to stop at every third light post on the left and do five diamond merkins.  We did this all the way to the corner of Endhaven and N. Community House.  Catch the six once your done.

Next head down Endhaven to Prince Edward Ln which is the White Oak neighborhood aka the big hill at the end of the Charlotte 10 miler.  We stopped and did ten wide arm merkins at each side road.  Watch out for the speed bumps and poles because it is dark down there.  Circle back for the six if you can see them.

Mosey down the White Oak neighborhood to the bottom of the hill.  Watch out for the guying driving forty on the wrong side of the street.  Not sure but could have been Mr. Bean.  Run to the top of the hill to Endhaven stopping and downing ten regular merkins at each light post.  Go back and catch the six until you make it all the way up.  Plank at the top.

Run back down Endhaven to Orchard Hill Ln.  Do five diamond, five wide arm and five regular at the entrance.  Catch the six.  Run down the neighborhood stopping at each light post doing five jump squats.  Collect the six and do ten toe tap crunches stopping at each lamp post on the way back to Endhaven.

Run to the next neighborhood on the right going towards N. Community House.  Run to the bottom of the hill stopping and doing five star jack merkins.  Collect the six and return to Endhaven stopping at each light post again for five star jack merkins.

Run back to the corner of Endhaven and N. Community House.  Do twenty American Hammers while waiting on the six.  Return home.  Stopping at every third light post do five jump squats.  Collect the six.

One minute to spare we did plank for that.  Shrinkwrap did thirty seconds if he is being honest with himself.

Moleskin:  We got somewhere between 5-5.9 miles today.  Great work out there.  Everyone pushed.  We got a flyby from Woodson.  He should have just run with us.  We got almost as many miles as he did.

No quit in Kirby and Commish out there.  Kept pushing till the end and came in on time.  The Brave in my opinion is meant to be one of if not the toughest days of the week.  I hope everyone got a little something out it.

Announcements: F3 Dad’s camp out next weekend Cane Creek Park.  Get on the slack channel for info.

Unofficial Beer Mile.  See Pop Tart.

That is all I got.

Wait, What Time is it?

15 men gathered on Friday the 13th for a not so scary workout.

Here’s what went down:

WARM UP

  • SSH x 20
  • Imperial Walker x 20
  • Potato Picker x 10
  • Mountain Climber x 10
  • Plank Jack x 10 SSH x 20

THE THANG

  • Run down to the end of sidewalk. Stop at each light pole for 5 Merkins
  • Partner up and get a lifting rock (1 rock per group)
    • Curls – Partner 1 Curl / Partner 2 run to the crosswalk do 3 Burpees then flap jack – 150 combined
    • Tricep Press – Partner 1 Tricep Press / Partner 2 run to the crosswalk do 3 Burpees then flap jack – 100 combined
    • Shoulder Press – Partner 1 Shoulder Press / Partner 2 run to the crosswalk – 3 Burpees then flap jack – 75 combined
  • Return rocks and Mosey to the hill
  • Clock Merkins – 12:00 / 3:00 / 6:00 / 9:00 / 12:00 – 5 Merkins in each position
  • Mosey to the benches – Dips then run on sidewalk to the tables for Step Ups — 20 of each, then 15 of each, then 10 of each.
  • Mosey to the hill in front of the school – Clock Merkins – 12:00 / 3:00 / 6:00 / 9:00 / 12:00 – 5 Merkins in each position
  • Mosey back to start.

MOLESKIN

It was a great morning for a workout with perfect temperatures and a great group of guys working hard.  It was only appropriate that Clock Merkins were incorporated into this morning’s workout.  For whatever reason, halfway through the workout my watch skipped ahead 7 minutes, so I inadvertently called “RECOVER” while doing Dips!  Wishful thinking, I guess!

I always enjoy seeing guys push themselves and encouraging their brothers.  Old MacDonald was begging for some leg work after our rounds with the rocks, but he pushed on!  Akbar mentioned he was getting out frustrations this morning after being up all night with a fussy baby!  Dasher showed off his “bad ass” skills with his table height jumps and I believe it was Dough Boy that suggested we change his name to Table Dancer… uh, I mean Table Top!

It was an awesome effort by all and it’s an honor each time I get to lead this group of great men.

Thanks to Dough Boy for taking us out with a prayer!

ANNOUNCEMENTS

  • See Hollywood or Recalculating to sign up to Q Impromptu. They are working to get slots filled through June if possible.
  • Thank you for all the prayers for Hollywood and his family this past week as he traveled to California to assist with some family issues.
  • Go to the Sandbox channel on Slack for info on helping a family in need that lives in Ft Mill with some yard work.
  • Operation Sweet Tooth 8k run in Huntersville is next Saturday. Speed For Need will be there.  If you can’t make it to Huntersville, Commitment will be a virtual run site.
  • F3 Respect shirts are in!

Milk & Cookies

11 men showed at The Floater to find out if there really was life beyond “the hill”
Thang
  • Mosey towards the bridge over South Main
  • Circle up and dodge cars COP (windmill x10, lss x10, low slow merkin x15), enough
  • Cross bridge and run down Providence stopping at every mailbox for 3 jump squats until we reach the school
  • Plank stuff
  • Partner up
    • P1 box jump burpees on the stone benches
    • P2 round corner, up the stairs, return
    • Flapjack and repeat until you have done both twice
  • Mary on the anthills
  • Continue down Providence, and go to the bottom of the small hill, stop facing up the big one
  • Triple Nickel: 5 merkins at the bottom, 5 jump squats up top, 5 times
  • Mary
  • Return back the way we came to the school
  • Ascending Curb Crawl:
    • Feet on curb, 1 derkin
    • Bear crawl across stree
    • Hands on curb, 1 incline merkin
    • Reverse bear crawl back
    • Continue with 2,3,4, then 5 derkins/inclines
  • Continue back up Providence, cross bridge, stop at half wall
  • Civilian count: 10 derkins, 10 dips, 10 derkins, 10 dips
  • AYG around corner back to launch
Moleskin
If I am interpreting Slack and previous BBs correctly, Fuse Box is not a fan of The Floater’s seeming obsession with KeithJongHill and was pleased when YHC announced last night that we would not visit today. I failed to mention the hill we would run, which until it is renamed by someone wittier, will be called KeithHillSung, KeithJongHill’s long-lost daddy. I believe I am now on Fuse Box’s sh&$ list, an honor when Qing a site called the Floater. Mad Dog expressed similar sentiments. Posse picked today for his first Floater post and so, for the moment, holds the distinction as the only PAX to have posted at The Floater and not visited KeithJongHill. Some enjoyed the hill more than others, but every man dug in got it done.
To be honest, this workout was not the original plan. However, after experiencing the unlit/potholed streets further yonder in Waxhaw and stumbling upon this big beauty of a hill closer by, an audible was necessary. There are not too many cars in Waxhaw at this time of the morning, but YHC did his best to make sure almost every single one of them came close to hitting us. COP placement around a blind corner was especially interesting. #needsSomeWork Thank you all for calling out and keeping us safe.
After all the talk of lactation this morning that seems to happen often down in the Waxhaw AOs, cow was on the mind and YHC just devoured a steak the size of my face. Would write more, but bed. An unexpected benefit of being in Longhorn’s favorite state at the moment is that it is central time and, technically, this backblast is still on time and The Floater’s skidmark streak continues.
Appreciate the invite to Q by Moneyball and Bottlecap and enjoyed leading this morning. Really wish I was a little closer and could get down here more often as it is a fantastic group of guys. Great, as always, meeting a few new face as well as seeing some familiar ones. Thanks to Mad Dog for taking us out.
Announcements
  • Operation Sweet Tooth 8K Race – 5/6 – sign up to race or sign up as a virtual runner to help the cause – https://operationsweettooth.org/event/christina-latini-memorial-8k-2-mile-walk-virtual-run-benefiting-operation-sweet-tooth/
  • Sandbox work opportunity this weekend to help a local family trimming trees in their yard. #the_sandbox channel on Slack for more details

Union County Boys Can’t Jump (Rope)

7 Pax from East & West Union County came together at Conviction for a little work around the campus.

Warmup:

  • Mosey to side parking lot of school
  • SSH
  • Imperial Walkers
  • Potato Pickers (with a clap)
  • Merkins

Thang:

Begin with Merkin Suicides around parking lot using the light posts as markers.  As PAX goes to next light add 5 additional merkins and always perform 10 x LBC at start.

Next have all Pax grab rope with two handles on it and try to jump over the rope after it swings over your head.  Side Note: Learned that neither East nor Western Union County boys are coordinated enough to handle, so called audible after 3 rounds

Audible consisted of going to playground and using the swings.  Partner up with P1 running to school door in corridor while P2 does exercises on swing and then flapjack

  • Round 1 & 2: Supines
  • Round 3& 4: Derkins

After Pax completed all rounds had a quick 10 count and then moseyed over to side of school.

Using the wall Pax alternated Jack Webb style (4:1 ratio) between people chair/air presses  & Mike Tysons. Completed 8 rounds total

Mosey back to start and finish with Mary called out by the Pax

Moleskin:

  • First have to thank Bullwinkle for leading Flash on Monday and given me opportunity to lead Conviction – We missed not having you there a key member of the wolf pack
  • Next thanks to Moneyball & Deflated for taking the ride with me to Conviction and leaving the 5 mile radius we tend to stay in for workouts in Western Union County and taking the ride
  • Great work today by Crypto – not going to say it gets easier, but if you stick with it you will continue to improve with the workouts and will undoubtedly form some great bonds with your fellow brothers.
  • Gypsy it was pleasure being out there with you and way to keep the site going and hope the Speed for Need training was success on 4/12
  • Hairband great seeing you again, and I am sure we will get together soon with our fellow Jersey friends, most likely at Bon Jovi concert
  • Horse Head was told you are nearly a founding member of F3 and your wit remained strong during the course of the workout.  Good being out in the gloom with you!

Announcements:

Speed for Need training was at 7pm 4/12, continue to look for other opportunities and be sure to participate in upcoming event as it is truly a great thing.

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