Month: April 2018 (Page 5 of 7)

8 varsity players emerged from the gloom at Goat Island for a beat down Tesla style. Started out 7 strong.  Went like this:

COP:

SSH X 20

IW X 20

Mountain Climbers X 20

Merkins X 20

Mosey up the hill and to the old ball field and the stairway to heaven.

5 burpees for the train.

3 sets, 10, 15, 20

dips

run to the top of the bleachers

Hand release merkins.

Down to the field to tour the bases

Bear crawl to first base.

Broad jump to second base

Crab walk to third base

Burpee broad jump home

Back to the bleachers

3 sets, 10,15, 20

steps ups  each leg

Run to the top of the bleachers

stagger arm Merkins.

Mosey back down to the gazebo aka the mosque as we find HIPPA there doing pull ups in his bomb suit! Seems he missed the 5:30 am out of Cramerton and couldn’t find us. So we found him.

We did this:

Pull ups X 10

dirkins X10

LBCs X 10

bottom of the green: 10 SSH

Top of the green: 10 plank jacks.

Rinse and repeat

Time for Mary in the grass:

Maktar Jhias X 10

Oblique crunches 10X each leg.

Done!

NMM:

Great workout by everybody. Awesome morning to workout and great found out lost brother HIPPA in the gloom this morning! Everybody did well today, great work by all pax. Glad to get the back blast up so that the JV team can have a guide this afternoon. We are here for you brothers! Awesome group to lead. Looking forward to Saturday. There is more at The Yank where this came from.

Tesla

Today was pretty much a recycled weinke from Saturday. Since Def Leppard and I were the only ones at Folsom this weekend (due to CSAUP), I figured it’ll still be new to the group. Plus, my abs were sore for 2 days after Saturday so obviously it worked!

There was fartsacking left and right this morning. Hard for me to say much, I sacked Monday and Wednesday on lifting at Sparky’s and couldn’t post Tuesday myself due my kid’s field trip. Some guys had work obligations, some were tired…but I honestly it feels like the numbers have been a little lighter at Folsom the past few weeks overall. This isn’t a New Year’s resolution workout, this is F3. I want to challenge all of you to get out and post…and if you can’t post in the morning, hit the JV workout at 5:30 PM over at Midoriyama (It isn’t so JV, I promise!). I am pushing myself to get to Gastonia in the morning IF I don’t have to work all night. Walk the walk!

That being said we had 3 BMFs…errrr…HIMs at Folsom this morning. Here’s the summary.

Warm-a-rama

• SSH 15 IC
• Mountain Climbers 15 IC
• Appalachian Americans 10 IC

I wanted to break up the routine a little so we cut across the grass and mosey to the upper picnic shelter. In 3 months, I’ve never seen us use it. The lights were already on so it was just calling our names.

• Shoulder Tap Merkins 15
• LBCs 20
• Dips 15
• Step Ups 15 IC

Rinse and repeat (25 LBCs the 2nd time…felt 20 wasn’t enough)
Rinse and repeat a 3rd time. Now we’re warmed up!

Quick mosey back to the parking lot for a pledge at the shovel flag. MW brings it every day and we rarely use it. Let’s do so today!

Let’s Mosey – we cut across the grass again, MW accuses me of not knowing where I was going. He’s only partially right. We mosey to the fork in the road….I’m looking at the small hill in the median and thinking…..nah, that hill is for punks. We are High Impact Men. Continue another 30 ft for the big hill.

• Triple Nickels – 5 Burpees up top, 5 Squats at the bottom, 5 rotations. Medicine Woman was really pushing the pack on this one. I put my hands on my knees a few times TBH, but we all pushed through. Volt was probably cussing me but I couldn’t hear him so on we go!

I know Medicine Woman is a runner and all so let’s give him some mosey because, frankly there has been little mosey to this point. Down the road and around the pond to the lower shelter. MW is the first to notice unmistakable signs of a skunk. As we approach the lower shelter it’s getting worse. Let’s mosey on boys! We didn’t smell it in the upper shelter earlier, hopefully that’s still the case.

Now let’s get those abs in gears. As I mentioned on Twitter, we are turning 12 packs into 6 packs today! I was going to call the ab workout 15 Minute Abs” because everything was going to be a quantity of 15. Ironically, we do have about 15 minutes left.

• 15 LBCs to the left knee, 15 to the center, and 15 to the right
• Sandy Vs 15 OYO
• LBC variation – cross the right leg, go to the right knee 15 times, cross the left leg, go to the left knee 15 times (thanks for the tip Leppard)
• Big Boys 15

Rinse and Repeat. I don’t think we made the 3rd set but honestly, I can’t remember for sure. Time was winding down. so a quick mosey around the lower parking lot and back up the hill to the parking lot.

Time!

COT –
Prayer requests for Chasity (sorry, forgot the last name) who found her mother dead earlier this week. Sad stuff! Also, I ask for prayer at work – implementing a new ERP system has been working me to death but it’s almost over! YHC took us out in prayer. Reminder about the 3rd F event at Parkwood Friday night. I hope I can make it but depends on work and what time I get out.

It was an honor to lead today. Felt like I hadn’t worked out in weeks even through it had just been 4 days. I could tell it in my endurance already though! Get out there and push your rock guys. We need less invisible men, more HIMs! See you in the gloom!

-Montross

CSAUP!!!! Leading up to this event everyone i hear a lot of mumble chatter about how nervous guys are about running and excited and pumped at the same time…looking at the weather this week should be a good week for running clear and in the 70’s should be nice. I get a text from tool time on thursday (looks like rain in the forecast) bring your rain gear :). wake up saturday morning to a little drizzle and 55 perfect weather. i roll in with arial and bubble around 350am everyone is waiting chatting ready to go (stone cold rolls in with an RV) awesome lol.

0400 circle up we get a few words from pizza man and tyson a little prayer and we are off Roadie bed pan arial bubbles medicine women oompa are the first to kick it off.  pizza man is looking around for sparky come to find out he took off as well. we all load up in the cars and take to the next location little more mumble chatter and her comes some headlights med women rolling in hot 9 something pace for this “non runner”  can’t fool us anymore haha. here come the rest roadie killing it at a 10 30 pace non stop great work with bed pan his first ever 5k great work. group 2 is off we take off to the next location around 0510 here they come rolling in hot great work guys blart wojo hushpuppie pockets all killing it.

0510 next group out we take off in the cars trying to beat gold digger to the next location….did i mention dude can fly lol running like 6 min paces. everyone in group 3 kill it finishing off at the gas house AO group 4 takes off Defib and boudin run off and leave me a tool time pizza man and vuvuzela almost catch me and tool time but they’re just slow :). thanks again vuvuzela for committing from rock hill brother great work you killed it. group 4s run ended at snowballs (did i mention we ran through all gaston A0s) 50 total miles.

Everyone pushed really hard through the rain,sweat,hills,pain everything some ran extra legs. I (tyson picked up an extra leg to run and finish off bedpans final leg with him had some great mumble chatter (did i mention he’s never ran a 5k) oh yea he ran 3 of them, today awesome work brother you gave  everything you had on that last one brother.

tool time you were right leg 11 (all down hill) is terrible lol kudos to everyone who killed that one.

group 4 leg 12 brings it home to the new running AO folsom to finish it off to donuts coffee and guys cheering and probably happy its over 50 miles complete. TIME TO GO TO WILD WINGS FOR A LITTLE 2ND F!!!!!

I can’t write everything in this back blast that went on but i want just want to let everyone know i appreciate them committing to this event we hope to do this twice a year everyone who couldn’t make it this time hope to see you next time and thanks to pizza man for all the help on this CSAUP couldn’t have done it without you brother and thanks to all of F3 you have changed my life for the better i couldn’t ask for a better group of guys so thank you.

Tyson

ps. Roadie is running a half marothan next year….make him keep his word..keep up the hard work bro