Warm Up
Run & Work the spokes & hub- Martha Rivers
Hub various AB Work
1 Min Work each spoke
Low Plank
Lunge w/ 3 ct ea leg
Merkin
Squat Center then left and rt step out squat
Merkin w/ row ea arm
Wide Outs
Calf Jumps
M Night clubs
R&R
Day: October 12, 2021
“And the King will answer them, ‘Truly, I say to you, as you did it to one of the least of these my brothers, you did it to me.’”
Matthew 25:40 ESV
https://bible.com/bible/59/mat.25.40.ESV
Prayer request- men running the Bourbon, each other, Roundup, America
15+ Min Cardio 1 min ea
Low Plank
Lunge w/ 3 ct ea leg
Merkin
Wide Outs
Squat center out Left then right
Merkin w/ row rt arm then left.
Calf Jumps
M night clubs
R&R
Partner Work w/ coupon
Qty 125 reverse crunch w/ overhead then chest press
Qty 225 Curls
Qty 325 Squats
Warm afternoon in the greatest afternoon AO and 9 Pax show for the old guy Q. Part of this workout was stolen by Flintstone from Go Greene Go in Shelby. I’ve been to F3 Shelby a few times including the now legendary regional Convergence a while back in the freezing rain in which F3 Gastonia participated and I about froze to death. I have always enjoyed visiting other regions and tried to always bring something back to our region.
17:30 so time to go. Warmup. SSH x 10 IC, Squats x 10 IC. Turned over to Wojo who has returned from a recent surgery to call a few stretches. If you don’t know Wojo, he knows a lot about stretching and staying flexible. He called a few stretches then we did some more I don’t recall. Pledge. Mosey to the 2nd Turd Shack near the soccer fields.
Partner Up for a Lazy Dora.
100 Merkins/Holds 6″
200 Squats/People’s Chair
300 LBC’s/Hold Plank (Regular or Elbow)
Mosey to the small soccer field.
This is the stolen part of the workout. This is a You vs. You routine. 1 lap around the soccer field = 4 points, 10 burpees = 2 points, 10 Merkins = 1 point. You can choose how you wish to collect points. Some guys did mostly laps. Some did more exercises than others. This lasted close to 20 minutes. Here are the points reported:
Dr. Seuss 54
Defib 54
Slaw 51
Freight 47
Broke 46
Purple Haze 42
Wojo 40
Def Leppard 39
Hokie 37
Mosey back to the Turd Shack near the flag. Couple of one minute Wall Sits and few Wall Taps (10, 20, 30). Circle up for Iron Hulk with Merkins and Shoulder presses on a 1 to 4 ratio. Made it to 7/28 before time.
Announcements: Extinction Run 11-6, see Preblast for more information. It’s a fun time.
Prayer Requests: Chris Howell’s daughter and grandbaby, Magic Minnow’s dad, Bourbon Chase Team, TSquare and Rudolph are moving and we are going to miss those two great guys. Dr. Seuss took us out.
Reminder to always take time to reach out to guys on IR. I need to be better about this. It means a lot.
9 strong to start the week at The Sandlot. Well, 8 strong. YHC made it, but it wasn’t pretty. Or on time. Here’s what I remember:
I was up at 4:15. I didn’t go back to sleep. No snooze buttons. Nothing. Just the perpetual call of nature. Had to phone in for backup, but luckily Whoopee had HC’d at Coconut Horse yesterday, so he stepped in and got in the pledge and the warmup while I was pulling in. From a distance, I saw some SSH, Big Boys, Flutter Kicks, and Squats. There were probably some Step Ups and Hip Slappers too that I missed. Whoopee with an assist at a critical time in The Gloom.
I was glad to be there with a Weinke I liked, so once I hit the circle, we moseyed on our way to the entrance to the park to fight off those soccer arms with
- 10 x Moroccan Night Clubs (IC)
That was it for the arms today. Well that and planking. We did plenty of planking. Next we moseyed to the picnic shelter at the park where we got to work
The Thang:
- 1:30 Step Ups (OYO)
- 10 x Oblique Crunches L (IC)
- 10 x Oblique Crunches R (IC)
- 10 x Heels to Heaven (IC)
Mosey to the center of the ballfields. Partner Up. 1 partner does exercises the other does a hold. Switch as either partner needed. Keep at it for 2 minutes. 3 rounds of this, went something like this:
- 2:00 Plank/American Hammers
- Run around 1 field
- 20 x Monkey Humpers (IC)
After the morning I had, Whoopee warned the rest of the PAX of maintaining a safe distance with the monkey humpers. Cinderella doubled down on the joke with a “Yabba Dabba Dookie”. We’re all idiots.
- 2:00 People’s Chair/Squats
- Run around 1 field
- 20 x Monkey Humpers (IC)
My partners took off on me, as Maybelline and Watts Up were movin. I had to faster than I wanted to to keep pace. That’s a good push.
- 2:00 Low Plank/Flutter Kicks
- Run around last 2 fields
Mosey back to the picnic area and do it all over again as time allowed:
- 1:30 Step Ups (OYO)
- 10 x Oblique Crunches L (IC)
- 10 x Oblique Crunches R (IC)
- 10 x Heels to Heaven (IC)
Mosey back to center of the ballfields
- 1:30 Plank/American Hammers
- 1:30 People’s Chair/Squats
- 1:30 Low Plank/Flutter Kicks
This round felt the right amount of awful. Sucked enough to hurt, but stubborn enough to push through it. Mosey to the entrance of the park. One more round for the neighbors
- 20 x Monkey Humpers (IC)
Back to the flag where we ended it with the disclaimer and an introduction to the Q, since YHC jumped in midstream.
Announcements:
- Extinction Run
- Chad 1000
- Nessie CSAUP – Lake Wylie
- Bourbon Chase is this week
- F3 Gastonia has a P200 slot that needs runners. The race is in March. See Stroganoff for details.
- Blood Drive – November 10th
- New Sunday Running AO in Belmont – starts October 24th at Harris Teeter
Prayer Requests:
- Guys traveling
- Unity in our nation
Moleskin:
Mondays. Nobody likes ’em, but they set the tone for the week. It’s a prime day for resolutions and focusing on acceleration. The craziness of the weekend is over, and we return to structure and routine. It’s the perfect day to start new habits, and a day we should all be sharp to keep good habits from going bad. Strengthen your Mondays. Post somewhere.
Thankful for Whoopee being always ready to step up. A true HIM who bleeds Badass Black.
Happy Race Week
Yabba Dabba Doo (kie)
Today (11-24-21) is the last day of the 40 day challenge. I hope you have been pleased with your progress.
However, several PAX including the NANTAN himself (Broke) have asked that we take a break for Thanksgiving and then get back on the program between Thanksgiving and Christmas so here you go….
Twenty more days begins one week from today. December 1st through December 20th will be the test and by then hopefully you can sustain the habits of eating cheat meals occasionally.
Workout 20 times! Either hit it daily or get a few two a days. This should give you a great end of year push to maximize your goals and set yourself up for a great start for 2022.
TWO CHEAT MEALS IN DECEMBER! If you hit ten workouts in the first ten days, you earn one more.
Let’s get it.
Forty Days of Discipline
Back by popular demand, the 3rd version of the Forty Days of Discipline is starting this weekend. This year, we will be working on eating clean and increasing our workouts. No matter how good you think your King and Queen are, you must acknowledge that we can all do a little better. The principles for the 40-day challenge are simple so don’t overcomplicate it. This will have us ripped and lean just in time for Thanksgiving.
This 40-day wellness initiative begins on October 16th and ends on the day before Thanksgiving Day, November 24th, meaning you eat clean on the 24th and then stand by to get some on turkey day.
EXECUTIVE SUMMARY: Workout a minimum of 5x per week from October 16 through November 24th.
Don’t eat sweets, soft drinks, or junk food. Four cheat meals in total unless you earn more. Don’t drink alcohol. Hold yourself accountable by journaling your efforts.
What is required?
Fitness:
You must work out a minimum of 5 times per week (at least 27 workouts in 40 days) using the #F3 250 model. Any workout that is a minimum of 30 minutes counts. This could include running, cycling, rucking, any F3 workout or workout you put together at home. Two a day workouts count as two workouts. Example, you complete an F3 bootcamp in the morning and a minimum 30 minute jog in the afternoon=2 workouts.
Diet: No gluten. (Just kidding)
No Mountain Dew (T-Square), other soft drinks, desserts, sweets, potato chips, junk food, fast food, etc. You know what your food vices are so stay away from them. Fast food is allowed if it is salad or chili and unsweetened tea or water. (A special exemption is being made for fast food for those participating in the Bourbon Chase)
A protein shake within 30 minutes of ending the workout. This is the only expense. Get some protein powder and a shaker bottle and make it a habit. Drink more water.
You are allowed four cheat meals. Your choice but they must be named and claimed. If you work out more than 5 times per week, you can claim an extra cheat meal. An example is a couple of slices of pizza but don’t blow it on a whole pizza. Even though you will be getting the workouts in you can’t out train a bad diet.
Alcohol: I am no nutritionist but have seen enough articles about red wine being good for the heart and beer being a good recovery drink. However, I am not recommending anything here. Limit yourself or at least earn your alcohol by pushing the rock. Moderation in all things, including moderation.
You must keep a daily journal of both your workouts and cheat meals. The journal is for your eyes only. I use the “notes” on my Iphone since I always have it with me. I have journaled all my workouts on my phone since 2017. It is helpful to look back and see types of workouts, two a days, and extra credit workouts that make journaling worth it. You can also see where you failed to work out and why. It is a good habit. I also document injuries or other things as a record of why workouts were modified or changed up. I suggest getting an accountability partner, naming your goals, and holding each other accountable #ISI
Enjoy Bottom’s Up at Primal this Friday because the discipline starts Saturday. Get after it.