Day: August 29, 2021

Pulled in to find some familiar vehicles vacant with some PAX already out in the road. Maybelline’s wasn’t one of them, and YHC got a text saying he’d be late. YHC sent off the PAC with an uninspired disclaimer and waited around to give Maybelline a tour of the the infamous Coconut Horse. We ran the loop backwards and saw all there was to see til we came to the last group, then turned around and went forwards again.

As always, some ran. Some rucked. Everyone did something.

QSource was a quick discussion on willpower, discretion, guardrails, and acceleration. Happy birthday mom.

Announcements:

• Iron Pax Challenge starts tomorrow. The Ricky Bobby and Old School will be hosting it this week (if there are others, please post to Slack)
• Chad1000 on Veterans Day
• The Extra Mile Challenge. See preblast from Short Sale
• The Yank needs Qs
• Labor Day workout in McAdenville @ 0700. Mt Hollywood and The Sandlot will be closed. Sword open for a double post.

Prayer requests:

• Roscoe’s FIL
• Flintstone’s inlaws
• Flintstone’s sister

Glad to have a strong group today. Good to see everyone pushing the rock however they can. Thanks for the opportunity to lead.

Yabba Dabba Doo

Good morning all Wirenut here fresh off of a long layoff due to work, vacation, & a nice little quarantine R&R. I guess it’s about time to bring the pain.

Warm up as follows

SSH, Gravel Pickers, Don Q’s, Air Presses, MNC all in cadence

Pledge

22 for the Vets

Mosey to lower lot and gazebo time to put in some work

10 rounds

5 Pull-ups 20 meter run to lights at center of lot 10 Merkins 20 meter nur to top of the lot               15 Air-squats 40 meter run back to gazebo

Partner up for AMRAP and run

Round 1                                                                                          AMRAP – Big Boys – partner runs length of lot and back and then switch

Round 2                                                                                           AMRAP – Bench Dips – partner runs length of lot and back and then switch

Fellowship Mosey back for COT, Prayer Requests, and Announcements

Prayers for our country                                                          Westside’s Dad, Barrel Racer, SA and his family, and many many more I’m sure I’m missing something and I apologize for that

Announcements
McAdenville workout on Labor Day, JJ5k, Snowbird, 10 year anniversary, 24 hour 50mi. run on Labor Day weekend

Thanks to all you guys for the constant push physically, mentally, and spiritually. Thanks for being the Men that you are for your friends, families, and communities. Thanks for making me better than I was yesterday.

Another Saturday boys, and another opportunity to exercise.  I have been asking my brother to join an exercise for about 6 years now, and he pulled in the parking lot.  Groovy!  Wojo had Gashouse Q, but kindly allowed me to Q since he was here.  We circled up, I accused everyone of being a bunch of mutts for not introducing themselves to my bro, which led to him getting swarmed.  Good work.  Disclaimer, and 5 core principles of F3 were shared.  I was about to start up, but Flinstone was running a bit behind, so hold plank until he joins.  Now, let’s go:

SSH, Chain Breakers, Swimmers, Grass Pickers, Flying Squirrels….I tried to mix it up a bit on the FS and performed in cadence at various speeds.  Q fail…kinda.  Whatever, you bootcampers get the heck out of here, time to commence the lab.

Circle up around Frank. I explained that while my right elbow is much better, my left is still a trash heap.  The doctor said I can do “push” exercise, but no “pull”.  I’ll take it, let’s rock!

Merkins max out x 3 rounds

Chest pullovers & press x 3 rounds

Overhead press x 3 rounds

Front lateral raise x 3 rounds

50 squats x 3 rounds

Dips max x 3 rounds

Skull crushers x 3 rounds

Active rest was employed in between sets (jog in place, hold squat, plank, etc.).  Some good chatter going during this time.  Nessman liked to talk about who the better Buchanan is….so we had a few sets of Burpees in between.  Discipline will be maintained.

Next was a modified Burpee waterfall.  3 teams, one goes, next goes, next goes, and so on.  About 6 minutes worth.  Since we had drilled our bodies for 40 minutes prior, this hit some where it was needed to.  Good stuff.

Next we do some Mary.  LBC, Dying Cockroach, Flutters, Heels to Heaven, a few others.  3 minutes left, back to the start point.  TIME!

Pledge of Allegiance

Announcements:

• Gaston’s Great Podcast – share this!  Great EH tool.  Well composed.  Link in the Slack.  Again….LISTEN AND SHARE.

• Iron Pax is here.  God help us all.  Go get it boys.  I will be modifying, but involved.

Prayers:

• Sledge and his knee surgery

• Westside’s father

• All parties involved with Afghanistan

• Breaker family/friend involved with Afghanistan

FNG:  took awhile, but finally we named my brother CK.  Welcome to it.

MOLESKIN – my elbow is shot to hell.  Thank goodness I have a place like Painlab where I can hang, share fellowship and enjoy the company of HIM’s.  My brother is sore as heck today.  We all know the cure….keep pounding!  Always a pleasure.

Rudolph

*I listed all pax at both AO’s, but the Painlab clan was: Hermie, Tube, Nessman, CK, Timeframe, VooDoo, Pacer, Big Pappy