Author: Freight (Page 2 of 30)

15 Pax were warned before this workout that no points would be given if effort wasn’t applied. Onsite, it sounded like Revelations as I stated a third of them were likely already not going to get the point before we even started. Broke has ramped up the trash talk getting after Seuss. It’s quite entertaining. Other than Iron Pax this might be my new favorite time in F3. There’s nothing like a little competition to get some butts hurt. Speaking of, be carful if you drive through Dallas. I hear there is potential for flooding from the ponds of Folsom. They are filling up with tears.

Warmup:

Sealjacks, Freddy Mercury, Merkins, go get a block and meet back up.

The Thang:

I borrowed some sandbag exercises from a training program I’ve done a couple of times. The exercises involve multiple movements much like Shortsale often confuses us with. I started with examples then laid out sheets with instructions on it to help as we went. Below are the reps and explanations.

3-Carl Fredricksons-Block situp, put the block on your shoulder and get up from the ground, get back down, rinse and repeat with the other shoulder. That’s 1 rep.

5-GTSS-Pick the block up from the ground to your shoulder, squat, put it down, rinse and repeat the other shoulder. That’s 1 rep

10-Avalanche-Lying on your back with the block on the ground behind your head, lift the block over you then back to the ground. That’s 1 rep.

5-SALTT-Holding the block arms at a 90, lunge, twist your upper body both right and left, stand, rinse and repeat lunging with the other leg. That’s 1 rep.

3-BAD-Plank position, drag the block from one side to the other under your chest, drag back across, burpee, merkin, That’s 1 rep.

After each round we ran a lap around the parking lot.

I’ll be honest I really didn’t pay that much attention to the effort. What I can tell you is no one was really talking. There was a lot of heavy breathing and grunting. Yeah it kinda sounded like what you are thinking. Speaking of, there was some talk about Slaw, the Navy, and bathing with lots of Dudes.

Next we hit the turd shack for a few rounds of wall sits, wall taps, dirty hookups, and donkey kicks.

COT:

Pledge

Announcements for this week-Wiener Nationals at Folsom Saturday 0630 all other AO’s closed.

Prayer Request-Several with sicknesses, cancer, a praise

5 Pax were not deterred by the rain on Thursday evening. It held off and no one really got wet. Slaw was MIA again and there was a discussion about changing Chili’s name to Chili No Slaw. Below is what we did.

Warmup:

Mosey to the shelter.

The Thang:

We did various upper, core, and lower body exercises via a timer with rest built in between sets. After a full round we ran to the lake and back.

COT:

Announcements-A search party to find Slaw is forming. Stay tuned for more info.

Prayer Request-Life is good. Praise report from Purple haze on his wife.

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5 started and 6 finished the day at Midoriyama yesterday.  Welcome back Slaw from his visit to the valley. He said he saw SA and it didn’t look good. We got lucky and the storm had just finished up when we got started.  This is how it went.

Warmup:

SSH, Don Q’s, Goofballs

The Thang:

Mosey across the street. 3 man teams(well 1 anyway). 1 man on one end and 2 on the other. 1 man runs to the other end and tags the other man in. Keep doing that back and forth until everyone gets back to where they started. While not running and on the ends you did an exercise. We did this several rounds with several exercises.

Next we headed over to the lake. The water level was up. Crabwalk up the first ramp then run the next. Rinse and repeat to the top. Do the same back down with bearcrawls.

From the bottom of the lake road to the gazebo we did some triple triple. Then we did the same from the gazebo to the bench. I forgot what here name is. Then we did it again from the bench to the gate.

On our way back on the road we stopped at each light pole to do 5 exercises.

Once back we closed with some Mary. Maybe that’s what her name was?

COT:

Announcements-2nd F lunch next week, need some P200 runners, I have hairy legs, sign up for the push the rock challenge

Prayer Request-Gumby’s mother n law’s basement flooded, people sick with the flu and other issues

Namerama

8 pax posted to Midoriyama on Thursday night for a little fun and games. YHC listened and learned from last years QvQ challenge. The PAX like games in their workouts. I took a note from Shortsale’s book and we got after it.

Warmup:

Blah blah blah

The Thang:

In the long parking lot starting at one end. The idea was to try and make it to the other end. With a deck of cards we would draw a card and do the reps per the face value with each suit being an exercise. Just like any other time we use cards. Dimaonds=merkins, Hearts=WWI’s, Spades=Squats, and Spades =burpees. After doing the reps we then would bearcrawl that many spaces forward. So for example a 10 of diamonds we would do 10 merkins then bearcrawl 10 spaces forward. Once there we draw another card. Except this time we have to bearcrawl backwards that many spaces. So if the first card was a 10 and the next card is a 6 we would end up being 4 spaces forward of where we started. This really confused the Dr’s and Accountants in the crowd. We did this back and forth slowly inching our way forward in the parking lot. Eventually we switched the backwards movement to suicide sprints. Some believed we’d never get anywhere but we finished about a third of the way through the parking lot so we would have been up against the house if we were betting. All in all this kept us guessing and moving a lot. Which seems to be a problem for some. I guess they confused this with a 2nd F event. If you’re gonna mummblechatter you gotta be able to exercise at the same time!

COT:

Announcements-12/30 beer mile see Sargento for your HC, 2nd F lunch at Hickory tavern next week

Prayer request-Gumby’s mom, Cindy’s colon

Pledge

10 total for my return to Midoriyama. The planters is feeling pretty good but I may go back on IR until spring….I hate the cold!

Warmup:

Some stuff to get warmed up

The Thang:

Grab a block and hit the road. Starting at one of the light poles we did 10 block swings, ran without the block to the next pole, did 10
Freddy Mercury’s counting 1 side, ran back to the block, rifled carried the block up to the next pole, and started again working our way down the street to the end. Once at the end we turned around and started going back doing 5 thrusters and 5 hand release merkins. Those thrusters and rifle carries really started to suck on the way back!

COT:

Pledge

Announcements-Christmas and convergence this Saturday at The Yank and Lewis Farm, Beer Ruck 12/9, Beer mile 12/30

Prayer Request

Naked Moleskin:

It felt good to be back. In the past it has driven me crazy anytime I couldn’t post. For some reason this go round not as much. I often pondered if F3 had run it’s course for me. Why wasn’t I missing it as much. To be honest I think after a hard summer of training I just needed a break and some rest. Being back out there I realized how much I had missed it and all the PAX. Stay hard MFer’s!