Good crowd today at Diablo. As usual, lots of second F and good pace to get the sweat going. Good to see DaVinci out here-hope to see him more regularly. If you get a chance, reach out to the Kotters and get them back out here with us-any AO, just get them coming back out or at least reach out so they know they are missed. One day we will be STOPPING FOR BREAKFAST at Waffle House.
Day: December 15, 2019
Late post, but here it is. There were Diablo Sammiches for Thanksgiving and we had a good crowd considering it was a holiday. We rucked to Waffle House, took a picture to taunt the Pubbers with, then came back home. On the way back I sent the picture to BedPan who responded with a Happy Thanksgiving to the Sambriches from the Pubbers. Finally, this has been hanging over my head.
We have a guest Q at the Gashouse Bootcamp, how many will show for the Pain Lab? 1 or 100, let’s make sure they get as spirited a workout as Pac-Man and the boys from Rock Thrill are about to give. Great turnout for Bootcamp, and we 7 Pain Lab’ers formed like Voltron. Turns out the Girl Scouts are camping at the Schiele overnight, so let’s allow those little princesses to sleep in a bit, we’ll take our workout to Stonehenge. Circle up.
I ask who has what injury: Rudolph shoulder, Roadie shoulder, Hermes knee. Good stuff, I can adjust us easy.
Point of today is tactical movements – precise, controlled and intense.
I. HIIT:
- Punch Merkins – 45 seconds, 15 second rest
- Punching Sprawls – 45 seconds, 15 second rest
- Ski Jumps – 45 seconds, 15 second rest
- High Knee twists – 45 seconds, 15 second rest
- Squat Jumps – 45 seconds, 15 second rest
Good work. I thought that everyone would be winded, not so much. Let’s keep that rhythm for all these exercises. Listen to the Q for specifics ( I would go slow, hold, fast, etc. Just changing things up until I heard squealing):
- Walkouts
- Weighted Lunges
- Rows
- Mountain Climbers and Moutain Rolls
- Bench Pistol Squats
- Curls
- Squats
- Ab work
- Struts
We worked on swings a good bit too; HIPAA took the team through the motions. I cannot stress enough, if you want a good compliment to F3, kettlebell work is king. You must master the “hinge” of a swing to get the most out of it. It will be unnatural until you do. We would have done Turkish Get-Ups, but with the shoulders and knee injuries, that would be no good. Doc appointment on the 30th! Get hype!
*our 5 minutes of message was about Eric Liddel. While on business travel this week I got to see Chariots of Fire, finally. I”m glad I was an adult when I saw it, much more impactful. Read about his life if you never have, what a beast. I won’t take you through the majority of my schpiel, but remember this “where does the will to finish the race come from? It comes from within”. https://www.youtube.com/watch?v=kbgR-pOIFbE
Here comes Pac-Man and a gaggle of guys, let’s join up. Great work from all, a tactifully good start to the day.
Always a pleasure to serve,
RUDOLPH
F3 Gastonia has been accelerating our 3rd F this month with many charitable causes. If you go back with our Pavilion Chili cookoff and “4 Alarm” sponsorship of the bathroom project, Operations Sweet Tooth for the Boys and Girls Club, Freight’s canned food ruck, and the donations for the Dallas Christian Ministries children’s Christmas, you might be in the holiday spirit. However, if your face isn’t on the Pub Christmas Card you are missing out.
Here is what we did at the Pub. We ran. We ran the reverse route of the previous week’s route, which was different from the previous week. There were some groans when this was announced, You don’t have to like it, but that’s just the way it is. Gaston Day School Road, left on Armstrong, left on New Hope, right on Lee, left on Perry, right on Armstrong Park and back to start. Slaw gave me a lesson on the power station near the cemetery. The high voltage lines come to the station and each box is a voltage regulator which makes the power neighborhood friendly. In case you didn’t know, Eddie Van Halen bought a European Marshall amp when he was young but it was a 220 instead of a 110. He went to an electronics store and bought a voltage regulator to bring the power down and work with American circuits. The early Van Halen concerts were wedding receptions and club gigs with the guitar that was “way too loud” in the mix! You’re welcome for that Sargento style music tidbit.
When we returned back to start, Gump was no where to be seen. Gastone took off in his truck and found Gump who had taken a wrong turn. I am not sure how far he ran, but probably in the 17 mile range knowing his blistering pace.
Always a pleasure to lead. Merry Christmas from the PUB!