Month: January 2018 (Page 6 of 7)

Stroganoff’s pre blast promised a “religious experience” so I went straight to the F3 exercise page and typed “God” into the search page. Then I planned a devilish Weinke complete with sun gods and moon gods. But I had to wonder if anyone would show, with the 13 degree temp, the Joe Davis run, and Whoopie’s ruckus about rucking on Twitter last night!

As I pulled in the Schiele, the lot was nearly full! Something told me it was the museum’s sleepover with dinosaurs rather than a large PAX. Sure enough, JJ arrived about 6:55 just as the young’uns emerged from the museum carrying sleeping bags.

Omaha devilish Weinke; run for warmth and fellowship. We must have run about 3.5 mi with a stop in Lineberger Park for SheHateMe.

Great to share a run and conversation with JJ.

Monk out

8 Showed on a chilly morning at the Fighting Yank. They were warned about a possible ruck training this am by Twitter the night before and, despite that, 2 put in some EC with 10 miles before we started. If you don’t know who those 2 were, you have not been posting enough.  I gave a quick disclaimer and general theme for today.

WU: SSH, Squat, Merkins, LBCs all IC and somewhere around 11 of each.

Thang: Mosey to the track but stop along the way on the grassy hill for a little game of ” 5 or 10.” This was an “on the fly” game that went something like this. I say, “5 or 10?” and a Pax responds with his preference. He does not know if it is burpees or count off (rest). We did this for a little while and I think I was the only one who thought this was remotely humorous. Definitely, definitely, definitely will use this again. We continued the mosey up to the track for the first part of our “Ruck Training” workout. Mosey/run a lap then do 50 squats, 40 lunges, then plank. Repeat for 4 cycles. Along the way Quiche informed me the track was only 0.20 miles and that if we wanted to do a mile, we needed another lap. We did 4 anyway. Sargento started hallucinating during the second? lap-then all of a sudden…..POOF!!! something appeared on the railroad track similar to what he thought he saw…..Shortly thereafter, we see a train appear and thankfully, Tiger reminded me to salute the train-5 burpees then get back to it. We finished our 4 laps then started on part 2. Tesla gave me the Q earlier in the week and suggested we include a Tesla bear crawl which I immediately thought…..well, I don’t want to say what I thought because A) Tesla is site Q and a pretty nice guy, and 2) My M occasionally reads these BB and I don’t want to soil my pristine reputation I have established over the last 25 or so years with her. So what do we do next, you ask? We did a Tesla Sprint Slalom Bear Crawl, or TSSBC for short. This involved running across the field (approx 50 yards) and back. As Pax return to the start line, they drop into plank position in a line with space between the pax. The first guy back starts the bear crawl slalom through the returning pax as they arrive and drop into plank position. We did 2 rounds of this and probably could have done more, however time was ticking away and we had more to do. I mistakenly left out some flutter kicks at the end of each round so we added 2 rounds of flutter kicks at the end. It was at this point that Quiche inadvertently lost his key which was later found by Abba after the COT.

Next we moseyed to the wall back near the start. We correctly identified the Turd Shack on the way to the wall. The next exercise was a version of EMOM (Every Minute On the Minute). This consisted of 10 Hip Slappers (capitalized because I really like them) then run from wall to turd shack. At the 1 minute mark while at the turd shack do 10 sumo squats (or Bobby Hurleys if you preferred) and run back to wall. We did at total of 8 minutes (4 HS, 4 SS) when I posed a question to the pax-who and why was the flag erected (yes, erected Stroganoff) near the Turd Shack? Abba and Wheezy both (I think both?) correctly answered-it was a girl scout project for her Gold Award. So at this point, we cut the EMOM by 2 minutes as a bonus. We then went back to turd shack and did 22’s with LBCs and Merkins. This is just like 11’s but rep sum is 22 and count by 2’s. This went fairly quickly with the short hill. We finished with Mary with all pax leading a round.

COT, quick namorama, prayers for guys running Joe Davis Run, then find Quiche’s key-good job Abba.

Great work guys-hard to get out there in the cold. Thanks for showing up-fartsacking is overrated.

Whoopee

You just had to have been there.

Pledge

Mosey to parking deck.

Side Straddle Hops

Mosey to pavillion.

COT

Oh boy was I looking forward to coming back after tear duct surgery to post in the frozen tundra.  I knew for sure that no one would show up.  I texted with Dolph the day before and said same plan as always, if no one shows up lets get a bite and some coffee.  That plan has been in place and there has always been someone crazy show up and we get to it.  Today was no exception.  With time called and the bell rang, we got started.

Warmup
SSH x10ic, Grass Pokers x10ic (clapping started by Sargento, but im sure it was just my form he was impressed with), MNC x??ic.

The Thang
Mosey to predetermined spots for an old tophat special with pain stations set up.  Each Pax picks a station and does said exercise.  There were two kettlebells and a sandbag appearance.

Stations were:  Merkins (single count) x25, Squats x50, Upright row or curls x25 with 50# kettlebell, Elbow Plank x60 second count, Run and extra lap, Sandbag cleans or squat press x20, Calf raises x50, French fries x20 (each arm), Front raise with 27# kettlebell.  After the pax finish whatever exercise they are on, run a lap and advance to the next station.

We ended up doing two sets rounds.  The first was a little hazy as we had some run one direction and others run the other way.  This only created an issue when two met on the coupon exercises.  My favorite memories is when Monk started up one side and ran past me as I was doing squats and then come back the same way.  I scratched my chin and thought, how do I make this better for the second round so I was crystal clear and thorough in all my instructions, Sargento, in his defiance did the opposite and said “im doing the same thing I did last time and all races are ran clockwise”.  Who was I to argue when we say modify as needed.

Run back to start and grab the pledge.

Where I was thinking about ditching the workout and thinking who would show up, there were seven, yes seven, show up.  More than half the temperature and we got to celebrate Monks respect for the first time since the first time.

Prayer requests
Wheezys dad and those dealing with depression around the holidays and those dealing with it without a calendar.  If you know someone, dont be afraid to speak with them and make sure they know there is a place for them to get help.

8 PAX posted for the first meeting of Forge our newest 3rd F AO. Forge will meet every Wednesday at 6:30pm at Grits N Greens in Lowell so come on out and join us. The first initial meeting was going to be discussing topics for future study and conversation. I decided to throw a few things together on why we should meet/gather. From that the PAX ran with it. We had some great discussions and I can tell there will be personal and spiritual growth coming out of this.

The Thang:

Hebrews 10:24-25

Colossians 3:16

1 Thessalonians 5:11

Luke 21:34-36

Did you know that the average working American 25-54 spends 2.7 hrs of their day watching TV? This same group spends 3-9 minutes per day doing some sort of spiritual activity. Uh that seems a little unbalanced and explains a lot about our problems!

Psalm 133:1

Next weeks topic is Anger. Study for yourself and come ready to hit it!

When I got to folsom this morning, there where four pax there waiting on me! One guy gets out of his truck, and I’m thinking is that an FNG? Nope…. it’s Allen Tate! Good to see him!

Warm Up hillbilly’s 15 ic

10 burpees oyo

mosey to the flag for the pledge!

Then we moseyed a lot, stopped for some hip slappers along the way, moseyed some more, stopping for some four corner Dora at the bottom parking lot. Moseyed some more, Roadie saying “ this is not a running AO”, my reply is “ I’m Qing this “, but really I was just trying to stay warm! We moseyed some more, stopping for some merkins along the way, time to circle up!

Announcments: Joe Davis run this weekend

Wednesdays the “Forge” 630-730 at grits and greens in Lowell

Prayer request:

continue to pray for Roadie’s family, his wife’s grandmother passed away

Medicine Woman

Allen Tate’s friend passed away at 38, his wife and children!

And that we would be a light in the darkness, for God’s glory!

Good to see a bigger crowd on this cold morning! Pleasure leading!