Month: February 2022 (Page 5 of 12)

Small but elite crowd this am at Members Only. Not unexpected due to F3 Retreat. We ran a solid pace and got 5 miles in. Thanks for showing Pockets.

Whoopee gets a wild hair up his arse Friday afternoon on his drive home from work. Makes you wonder how often these ideas spark – I’m sure more often than we know. This one he acts on immediately and fires off a Slack post for a “flash CSAUP” to begin at the GasHouse at 0500. We all know CSAUPs are “completely stupid” but a flash CSAUP, well that’s even stupider if that is even a word. Idea, meet at 0500 at GasHouse, leave out for 10 mile run and perform 25 merkins every mile. I see this post on Slack and a slew of devious thoughts stream like a super wifi. Maybe I rip up the weinke and take the bootcamp post on a 6 mile run doing 25 burpees every mile or so? Maybe I do 30 minutes of merkins and 30 minutes of running? But then I look at the weinke and think, there is enough torture on here so lets go with that.

0650 at 28 degrees – the flash stupids are back from their odyssey. Others are gathering into a circle. Awesome to see Clavin among the guys. Whooper is a late arrival wearing shorts and a t-shirt – Voodoo offers him a thin pair gloves but he accepts the thick pair from Whoopee instead. Unfortunately he’d have to learn a hard lesson about wearing pants or sweatshirt. Also present is FNG Jeremy that Tiger EH’ed. I take a minute to share the 5 core principals. On “Peer Lead” I share I’m not an expert, I researched a bunch of $hit on YouTube and culled this thing together. Merely suggestions but better to execute form than reps. Let’s get to it:

• Toy Soldier IC x 10
• Imperial Walkers IC x 10
• Side to Side Lunge IC x 10
• Almost called Gravel Pickers but in honor of Site Q Whoopee that disregards this effort as exercise, I quickly call Moroccan Night Clubs instead – IC x 10
• Mountain Climbers IC x 10
• Start in plank, walk your feet in tight to downward dog, CDD’s IC x 10 (I did that to try and get to a proper form)
• Pledge

Nine bootcampers  follow me out of the parking lot and east on Garrison and to the Grier track. I share the grand plan of the Dee Workout. Like Pizza Man, I’m a fan of these Hero WODs as they are quite challenging. I searched for one with a mix of cardio (running) and bodyweight exercises. The Dee looked like a good one. Named for Tennessee Bureau of Investigation (TBI) Special Agent De’Greaun “Dee” Frazier  was shot and killed in the line of duty during an undercover drug operation in Jackson, Tennessee on August 9, 2016. Agent Frazier leaves behind a wife and two children. He devoted his life to protecting and serving his community. I share the routine as:

• 20 Burpees
• 30 Hand Release Merkins
• 40 Squats
• 400 meter run
• 4 rounds

A tidal wave of backlash and groans swarm from the PAX. “Sister Act did this yesterday” I was told by a few. “He did it Downtown, but the order was different.” No way I thought – what are the chances we pick the same workout? Well, this has occurred before when Purple Haze did the Zachery Tellier on a Midoriyama Thursday and I had that queued up for my Downtown Friday workout. Amid the mumble chatter of the Flash CSAUP guys saying they’ve done enough merkins and the repeaters from SA’s workout Friday bitching like punk-ass teenagers I take control. “I don’t give a shit what workout you did yesterday or this morning – I’m doing the Dee right now…so do whatever you want.” I began and some of the PAX followed in. Others claimed Sandy V and did other exercises of their choice. Allow me to share a few quotes:

“You know I already did 250 merkins this morning…”

“Actually 275, Roscoe added 25 more.”

“Why didn’t you do 300? Y’all not feel like finishing?”

“Man my arms hurt…”

“I need to modify these burpees, I’m kind of tired…”

“Yesterday was harder b/c we did burpees last”

“No, yesterday was harder b/c we ran hills”

You get the idea of the general whining that was going on. By round 3, it was pretty quiet among the group. Finally we finished the routine. For the benefit of our FNG, I ask if a few PAX would share how long they’ve been doing F3 and something meaningful to them about it. All great comments, mostly about the friendships and bonds that have formed more so than the exercise or First F part. Before any tears formed, I announced “follow me” as I ran around the gym to the covered walkways. I’ve always wanted to use these in a workout, today is the day.

So back in the mid-80’s when I was a puberty exploring Jr. High student,  trying to contain billowing testosterone within my jeans, I would travel under these covered awnings. Something about the general nature of adolescent young men is the burning desire to jump and touch door thresholds, basketball nets, really anything that is just out of reach. All white men wish they could jump and outside of Rex Chapman and a few others, most of us in this demographic are relegated to simple things such as the roof support of the covered walk ways. So lets climb out of this rabbit hole and tell you what we did. The PAX would grab the post or roof or whatever they could to hang as long as they could. EZ Rider had a bit of a tough time with the low height but fortunately Tiger didn’t need a step ladder. So jump and hang as long as possible. When you can’t go any longer do the following:

• 15 LBCs
• 15 Mtn Climbers
• 15 Flutter Kicks
• 15 SSH’s
• Repeat this for about 8 minutes: hang then circuit

Not sure if anyone got anything out of this. It looked better on paper than it was to execute for actual exercise. The way I saw this described was the Q would set a timer for 5 minutes and every time form broke, the clock stopped and you did the circuit and re-started the clock so a total of 5 minutes would be completed. Easier said than done.

We headed back to base with time for a little bit of Mary until time was called.

Announcements: Rice and Beans Tuesdays at 6 pm. See Tiger as we need to build the roster and support especially as we get toward the warmer months. Pre-blast for the Community Foundation Run on 4/9 – sign up and support the F3 Foundation. Upcoming races for various PAX. Prayer requests: Watts Up – family battling cancer and health issues; Roscoe’s M and FIL, Tiger’s M/2.0, Whooper and his M and their baby’s safe arrival in a few weeks.

Next time I think about doing a WOD, I’ll check with the Q from the day before to be sure I don’t repeat it.

Thanks for the opportunity to lead.

Short Sale

8 men showed up for 3 Corners and plenty of lunge-lunge-burpees.  Here’s what we did:

EC was Dirt, Whoopee, and YHC.  Dirt and Whoopee went all the way out to Hudson and back.  YHC wasn’t so ambitious.  We all made it back for the main event.

The Thang:

• 15 x SSH (IC)
• 15 x Imperial Walkers (IC)
• 15 x Dying Cockroaches (IC)
• 15 x Mike Tysons (IC)

Mosey towards Martha’s.  Fake left turn to the main entrance.  Mosey on down to the grounds entrance.  From here, we choose to enter the sacred grounds by:

• Lunge-Lunge-Burpee

Once we reached the center of the fields, it was time for some stackable Three Corners.

• 10 x Merkins
• Run back out the length of the field
• 10 x Merkins
• 15 x Squats
• Run the outfield fence
• 10 x Merkins
• 15 x Squats
• 20 x Toe Touches
• Run back to the center of the fields

Once we were all back, we

• Bear Crawl around the concession stand

You know who is great at bear crawls?  Short Sale! That’s who!  And he wasn’t even there!

At any rate, that was so much fun we did it again, using a different field and different exercises

• 10 x Superman Pullups
• Run back out the length of the field
• 10 x Superman Pullups
• 15 x Monkey Humpers
• Run the outfield fence

“I don’t always hump, but when I do, I hump monkeys”

• 10 x Superman Pullups
• 15 x Monkey Humpers
• 20 x Freddie Mercuries
• Run back to the center of the fields

Once we were all back, we

• Bear Crawl around the concession stand

Enough of that stupid, there are plenty of other stupid things to do, so we left the sacred grounds by:

• Lunge-Lunge-Burpee

And went back towards the Turd Shack where it was noted that there had been many rounds of 11s done before.  Today would be another one of those days, but complicated, because teachers like making things unnecessarily complicated.

• Mosey to the other side of the parking lot
  • 11 x Nolan Ryans R
  • 11 x Oblique Crunches R
  • 11 x Crunchy Frogs
• Mosey back, stopping halfway for
  • 1 x Burpee
• Return to the other side for
  • 11 x Nolan Ryans L
  • 11 x Oblique Crunches L
  • 11 x 4-count Flutter Kicks
• Repeato, counting down on each side by 1 each time (except for the burpees)

Work til we’re close to time, then haul back so we’re not late, with a Jailbreak at the top of the lot.

COT came, and Folgers cough got a little strong.  Phlegm came up, but nothing else.  He turned to the group and just said “Almost”

Announcements:

• 2nd F Lunch
• Retreat
• Spots on Smokey Mountain Relay available
• Walk option at The Sandlot

Prayer Requests:

• Families
• Student at YHC’s school

Moleskin:

Folgers pushes it, man.  I know when he first showed up, not knowing anyone in the group, then splashed merlot multiple times his first post, we weren’t sure he’d come back.  Stinky Bird stuck with him that day, and he had quite a streak going splashing merlot.  Then he didn’t, and now he goes as hard as anyone out there.  And now he’s closing in on 100 posts.  There are chapters to his story that none of us have read, but I know we’re all glad to have Folgers out with us in The Gloom.

Thankful for the opportunity to lead.

Yabba Dabba Doo

Today at Pain Lab we had the Pyramid of Pain:

300 Kettle Bells Swings – Jog between sets

200 Squats – Lunge between sets

100 Kettle Curls – calf raises between sets

50 Chest Presses – bear crawl between sets

25 Side Straddle Hops

5 Burpees

1 min Plank from your elbows

Warmup

Arm circles forward

Arm circles backwards

Gravel pickers 10 in cadence

22 Merkins for the vets Wichita w/Cadence

5 Burpees at each light pole up to flag pole count the intersection  for a total of 50

Pledge of Allegiance

Partner at upper lot, Booyah Merkins 1 at top circle out at meet at bottom of Parking lot do 2, back top for 3, continue till 10 count

Dirty 11’s in upper lot, imperial walker squats and CDD’s burpee at the island

Head back to tennis court 5 V ups and 5 big boys at each light pole

Line up In the tennis court one burpee,  bear crawl or NUR across courts, add a burpee at each court.

Do two burpees to finish 100 burpees for 100th post.

Circle up for 5 min of Mary

Announcements

Slots left on SMR

Plenty of Races coming up

Prayer request

Tool times daughter

Stogies wife

Goudelock

Roundup and his wife and the whole Parker family

Tonkas Grandma

Wichita took us out in Prayer

Name the FNG

Justin Huggins “Striper” long I sound he isn’t a dancer Haha.

Four HIMs joined YHC for a special day as Time Frame handed the flag over to the new Site Q, Spider Man (albeit a couple weeks late!). However, that would happen later as we had work to do.

After the pledge and a warm-up, YHC explained how tabata was going to work this morning: 50 seconds of work, 10 seconds rest, 5 exercises, do it twice. There were three rounds in total.

Round 1: kettlebell swings, Halo’s, Squats, Triceps, and merkin pull-throughs (all with the KB). After the second set, waiters carry to the cones and back.

Round 2: LBCs, Flutter kicks, plank, six shooters, big boy cross (bottom of feet pointing together during the sit-up). Waiters carry to the cones and back.

Round 3:  with KB, chest press, pullover, bent row (1 side now, other side on second set), one-legged squats (1 side now, other side on second set), calf raises.

No time for a final mosey, so back to the flag.

Prayer requests for Tube’s guidance, Spider Man’s injury, YHCs Mom.

YHC took us out.

Spider Man has the flag!

It was an honor to lead -Orangeman

10 pax at Downtown this morning. No FNG, so let’s get to work.

Warm-Up:

SSH x 15(ic), 5 Burpees, Gravel Pickers x 10(ic), 5 Burpees, Hillbillies x 10(ic).

The Thang:

Looking for some WOD workouts that I haven’t done recently, and I stumbled across the “Dee WOD”. I’ve done this one before, but it’s been awhile.  Now I know why.  This one is brutal, and took the majority of our time.  But the pax loved it!!  It goes like this:

4 Rounds

40 Squats

30 Hand Release Merkins

20 Burpees

400m run

We would mosey across Franklin to the corner next to McQuitters wall to start the Dee routine. The run consisted of running down the hill to stop light, left a block, up hill to Franklin.  Perform exercises, then run horseshoe again. The hills on this was an added bonus! Nice push on this one men.  I was smoked after this one.

Mosey back up the street for some core work.  First light pole do 10 Big Boys, 10 V-Ups, 10 American Hammers.  Next light pole perform 9 reps of each exercise.  Continue this until we finished with 1 rep of each exercise at COT.

With a few minutes to spare, we knocked out 10 final Burpees, and Pizza Man lead us with 22 Merkins for the Vets!  Time

16 men at Folsom this morning! Time to work.

Warm-up:

SSH, Gravel Pickers, Hillbillies

The Thang:

Stay put at the COT for an extended warmup.  2 exercises called, Burpees and Imperial Walker Squats, for a round of 11s.  Start with 10 Burpees, 1 IW Squat.  Next was 9 Burpees, 2 IW Squats.  8 Burpees, 3 IW Squats.  You know the drill, continue until you finish with 1 Burpee, 10 IW Squats.

Mosey to bottom parking lot, stopping at first corner to right.  4 corner escalator work is called.  Corner 1 is 10 Hand Release Merkins.  Mosey to corner 2 for 10 HR Merkins, 20 American Hammers.  3rd corner is 10 HR Merkins, 20 AH, 30 Bobby Harley’s.  Last corner is 10 HR Merkins, 20 AH, 30 Bobby Harley’s, 40 Mountain Climbers.  Remain in this corner to work our way back down. Here we did 40 MC, 30 Bobby Harley’s, 20 AH, 10 HR Merkins.  Next corner is 30 Bobby Harley’s, 20 AH, 10 HR Merkins.  Next corner is 20 AH, 10 HR Merkins.  Last corner is 10 HR Merkins.

Mosey to bottom of parking lot, and line up on first line.  Called one of my go to routines, Route 66 with bear crawl.  Start at first line for 1 Mike Tyson.  Bear crawl 2 lines, then 2 Mike Tyson’s.  Bear crawl another 2 lines, 3 Mike Tyson’s.  Continue this until you finish with 11 Mike Tyson’s.  That is a tough one!

Short mosey to entrance of COT parking lot.  Still with some time remaining, called Triple Nickel.  5 burpees at bottom, run to first light pole for 5 Big Boys, then back down. Complete 5 rounds of this.  Then short mosey to flag, Time!

Announcements

Prayer Request

Nameorama

Appreciate the chance to lead today men.  Guys really pushing each other out there, nice work!

SA