Month: August 2022 (Page 9 of 12)

The IPC takes place every September and I look forward to it every year. The workouts are hard and it pushes me mentally and physically. So to prepare for that I decided to recycle a workout from 2020 the pax had 2 workouts to choose from one involved more running the other a lot of burpees so we voted and almost unanimously they chose burpees.For better or worse here we go.

warm up:ssh,gravel pickers,air presses,squats,merkins,mountain climbers all x10 IC mosey to the original Folsom parking lot for some smooth asphalt. Pax took turns carrying 8’ cross arm during the workout and that man was the form police wich tied in with the word I shared later.

the workout:EMOM 3 burpees at top of every minute while working to complete the following exercises 50 hand release release merkins yes two releases,100 leg raises,150 jungle boy squats,200 big boys,250 lunges count each leg.

this was a tough one I didn’t finish barely made it into the lunges. Props to Tonka he finished one round and made it to the big boys a second time he’s an animal 💪🏻 But I believe all pax were pushed and used better form than normal knowing someone was watching them. We moseyed back to the flag and I shared scripture from Matthew 7:1-4 about judging others and having a plank in your own eye hence the form police carrying the cross arm. We shared announcements took prayer requests and I prayed us out. Great work today men it was a pleasure to lead today like always. I look forward to the next one.

I was on it. I filled in for an empty Q on a Wednesday-got it, no problem, I don’t live far from Labyrinth so I’m gonna post anyway……Weinke all set……the night before I realized I said I would Q at TRB???!!! WTH???? Where is it anyway? Quick consultation with Roscoe and a few others while I was at a baseball game the night before. Whatever, I’ll make it work. It’s a school, there is stuff there to work with.

After arriving a few minutes early I realized I actually had posted there once before. I moseyed around and got a lay of the land so I could finish the final details and almost got hit by a truck filled with 2 FNGs.

We started on time and 2 FNGs walk up, quick introduction/disclaimer and briefly talked about 5 core principles and Roscoe kept the theme going with the credo and mission statements. WU started and somewhere in there was a 5 burpee penalty for something I cannot recall. Mosey after WU to far side of school for some Hip Slappers. Got these FNGs warmed up quickly and heard some whining from the older pax too. The FNGs looked like they were my kids’ age so figured I’d give them some old man pain to start with. Next we did 11’s. I had something else planned but we had more PAX than I had expected so the Weinke kind of went in the dumpster. We did 11’s on the hill. I really wanted burpees but settled for Merkins and Big Boys. I think we had a rehash of the core principles somewhere in there then mosey to the lot for a hop-fest after a train buzzed by with another burpee penalty. We hopped across the lot, bear crawled across the non-bridge to nowhere, then monkey barred up the walkway and duckwalked down. The sweat was starting pretty good at this point. We moseyed to the track for 3 Bojangles biscuits with some burpees on each end. After the Bojangles, we did some 4 corners on the track but modified to 3 corners without the corners: 10 Merkins, 10 Merkins + 20 Squats, 10 Merkins + 20 Squats + 30 SSH.

At this point it was just after 0600 so we called it, hit the pledge, and got to know the FNGs-great guys, lot of potential for F3 both to gain and to offer for both of them. I think they are both pretty squared away guys. Hope to see Fragile and Socrates out soon.

We ended with COT and best part was hearing Orangeman’s daughter is pregnant. He had a HUGE grin as he announced this. Nice to remember the COT is not just for those in need but also for praises. Congrats Orangeman. Hope things go well and maybe we will see pictures before too long.

Good to see everyone at TRB today….

Whoopee

10 HIM were brave enough the face a Defib Q at Midoriyama Tuesday.  Unfortunately for them this time of year reminds me of some of the toughest workouts I’ve ever done as part of IronPax challenge.  So I pulled out a memorable one from last year – yep revenge of the murder bunnies

Warm up

5 burpees

10 Derkins on block

10 squats with block

10 incline merkins

10 of something else

Block carry to baseball field for  a series of :

10 Burpee block jumps murder bunny 25 yards then 25 overhead press and rifle carry back to start

Run a lap

10 Burpee block jumps murder bunny 25 yards then 50 alternating merkins on block and rifle carry back to start

Run a lap

10 Burpee block jumps murder bunny 25 yards then 75 curls and rifle carry back to start

Run a lap

10 Burpee block jumps murder bunny 25 yards then 100 block windshield wipers and rifle carry back to start

Finished with 22 merkins for vets

Announcements:

Sept 10th 50 mile relay – start and end at Ingles with 50 mile run through all the AOs

F3 Dads Aug 20 at the yank

Sept 17 Rollerstaking

Sept 24 JJ 5K

Prayers:

Broke’s friend at work witnessed a man killed in motorcycle accident

Purple Haze’s friend recovering from eye surgery

Huckleberry

Broke’s friend with mental health issues

Warm up,

Pledge,

Mosey around the school until we made it to the main entrance Circle.

Time for some Walls of Jericho.

American Hammer, Hand Release Merkins, LBCs, CDD’s, Big Boys, Shoulder Taps, Dying Cock Roaches,

perform an exercise take a lap, stack as you go.

While we were heading to do the next Thang, a train comes rolling through so 5 Burpees for the train.

Route 66 with Bobby Hurleys

Shortest triple Nickel ever. Squats and Burpees.

Time was cutting close Mumble Chatter was good I had the pax circle up for some tabata.

30 seconds of work and 20 of rest.

Butt Kickers, Seal Jacks (Church of God Style) High Knee, Plank, Flutters, Miranda Rights.

Prayer request Several.

Announcements CSAUP September 10th. Stay tuned to slack for mor info.

The Bed Pan is Full!

Thanks to all who showed up this morning.

We had 9 PAX, 10 burpees, 4 wheelbarrow runs, 2 missing shirts, 1 busted shin, and one dermatologist reference.  EZ should have been there.  Here’s what I remember…

Arrive to a man down.  Oh, he’s just stretching.  Whoopee broke out his cobra at some point too.  He just can’t wait to show that thing off.  Lots of talk about something as the clock hit 0530.  YHC can’t remember.  Probably something stupid like “bore-ophyll”.  Time to go.

The Thang:

• 10 x SSH (IC)
• 10 x Don Quixotes (IC)

Second exercise in.  Whoopee found Lake Whoopeegonnagetcha and jumped in the puddle.  Repeatedly.  In cadence.  It was an impressive display of rhythm and coordination, unless you were JJ or Bubba Sparxxx, in which case it just felt like your leg got peed on.

• 10 x Imperial Walkers (IC)
• 10 x Shoulder Taps (IC)
• 10 x Mountain Climbers (IC)
• 10 x Nolan Ryans R (IC)
• 10 x Nolan Ryans L (IC)
• 10 x Mike Tysons (IC)
• 10 x Dying Cockroaches (IC)
• 10 x Pretzel Crunches L (IC)
• 10 x Pretzel Crunches R (IC)
• 25 x Toe Touches (IC)

Burgundy and Drug Dog took off down the street.  Let’s follow them.  We moseyed down Neal Hawkins towards Martha’s.  Burgundy and Drug Dog took a hard right to the neighborhood.  I guess we’re on our own.  To the maintenance building for

• 5 x Burpees (OYO)

We started with 9, we were already down to 8.  Nutria raced ahead, so we went chasing.  The long way down to the picnic tables by the turd shack for

• 5 x Burpees (OYO)

Enough of that.  YHC announced to those listening that the name of the game today was “Wheelbarrow”.  Whether you like it or not, we’re gonna partner up and put in work.  8 of us partnered up.  Whoopee partnered with the only person who could put up with him–nobody.  And we got after it.

• Wheelbarrow across the parking lot
• Switch
• Wheelbarrow back

Seemed like a long way.  We’ll cut it in half for the rest of them.  No time.

So in pairs, we did a set of 3 exercises for 50 total reps between the pairs.  Up first

• 50 x Dips
• 50 x Derkins
• 50 x Decline Peter Parkers (count left side)

So if it was split evenly, that’s 25 each.  YHC used to teach math.

Decline Peter Parkers led to a loud bang and a quick awareness that a shin met a bench.  We’ve all done it on these stupid Decline Peter Parkers.  Whose idea were those anyways?

Back to the parking lot, going only to the parking spots in the middle this time

• Wheelbarrow to the middle of the lot
• Switch
• Wheelbarrow back

Next up was the 100 round.  100 reps of each split between each partner in a pair.

• 100 x Squats
• 100 x American Hammers
• 100 x Superman Pullups

Shirts came off, like a jersey swap at the end of a soccer match.  Autographs were signed.  PAX tried to get the maintenance crew to take the Weinke as it lay like a piece of park trash.  It was stupid.  EZ would have said so, but YHC thought he heard Watts Up and JJ say it in his place.

Another round of

• Wheelbarrow to the middle of the lot
• Switch
• Wheelbarrow back

And after 100 comes 150.  Math teacher, remember?  We broke out the Common Core

• 150 x Monkey Humpers
• 150 x Flutter Kicks
• 150 x Penguins

Roscoe talked about his dermatologist.  The wheels started falling off the wagon.  The name of the game is “Wheelbarrow”.  Things got foggy, but wheelbarrows turned into Bear Crawls, but not for everyone.  On we pushed.

• Wheelbarrow to the middle of the lot
• Switch
• Wheelbarrow back

In hindsight, YHC probably should have known that was a lot of reps.  More was planned, but time was running short, and the Tysons had yet to be properly Miked.  We moseyed to the first light pole on the way up the drive out of the park.  Great spot for…

Route 55

• Starting with the first light pole and 1 x Mike Tyson, add a Mike Tyson at each light pole all the way out the gate.  10 at the top, for a total of 55 Mike Tysons.

Plenty of work up til that point, but that was a tough way to close it.  By the end, YHC was smoked.  We moseyed in, right on time to shut it down.  That’s enough for one day.

Announcements:

• Blood Drive Wednesday 8/10
• September Events
  • Skating
  • F3 Dads @ the Yank
  • JJ5K
  • 50 Mile Relay CSAUP

Prayer Requests:

• Huck
• Stinky Bird’s Brother & Family
• Students & Schools
• Roscoe’s Family
• Watts Up’s Family

Great group today.  And Martha’s just the best.  Everyone knows her well, yet she’s no prude and always puts out.  Thankful for the opportunity to do whatever that was with all of us.  Thanks for the push.

Yabba Dabba Doo

We had 11 men on a beautiful and humid morning for some mosey and rucking. I ran on Monday afternoon and the whole time I thought about how much better it feels to run in the morning. Running in this heat and humidity gets us ready to be faster in the fall. Good work fellas.

Announcements: F3 Dads on the 20th at The Yank, Freight is moving 8/13 (volunteer help welcome), Snowbird September 17th (see Sparky), Roller skating the 17th (not sure if that is August or September), JJ5k Sept 24th. Prayer requests: Huck and his family, Striper’s brother, Sarlacc’s 2.0, Tippmann’s work situation. Roundup was gracious enough to take us out in prayer.