Day: August 30, 2023

5 HIM showed for the kickoff of this year’s IPC. A couple of them weren’t aware of what it was. Ooof! Here goes nothing. This is what happened…

After YHC watched the video from F3 Greenwood, the instructions were pretty clear. The workout was in memory of one of the PAX’ dad who had passed in the last year. A former military serviceman and longtime trach & field coach at the University of Illinois, he took significant numbers and made it into a tribute workout. YHC picked up as many blocks from the Midoriyama  stockpile so everyone had a coupon. Here’s how it went.

Warmup – 13 reps of each exercise IC – SSH, Imperial Walkers, Shoulder Taps, Mountain Climbers & Plank Jacks

From there we were to run 800 meters and start on the real work

85 reps of each exercise with 8 burpees between each set.

• Hand release merkins
• Big Boys
• Goblet Squats with coupon
• Dips
• Overhead Press of the coupon
• Flutterkicks (4 count)
• Kettlebell swings of the coupon

Run 800 meters again. Done.

It was rough. High reps will get you every time, especially back-to-back with burpees. Some stuck it out and finished the workout even after the normal time. Thats real rock pushing! Thanks to Defib’s friend for asking if we were going to do Week 0 today. Glad we did!

Announcements and Prayer Requests were minimal and done while work was still being done and I forgot what was mentioned. My bad men.

It was a super muggy typical summer morning here in the Little D. I saw a decent crowd I approached the tennis courts at Folsom. To be honest I was excited about the simplicity of the workout for this particular morning. Not simple as far as it being easy but simple as far as the exercises being called. S-A is on the record for saying you only need 4 or 5 exercises for a good workout. We’ve all heard it Burpees, Some sort of squats, Mike Tysons, Imperial Walkers, Merkins etc… Well I’m bout to run this thang with 3.

With no FNGs there’s no need for a disclaimer. But I did give my own disclaimer. Do the work with proper form or be called out and shamed profusely. Some in this crowd will definitely modify no matter what.

We warmed up with some of the basics along with some stretches and mobility movements. And just like that we’re off. We ran to the Flag Pole stopping at each light pole along the way to do 5 Burpees. Once at the flag pole we caught our breath long enough to say the pledge.

After the pledge we moseyed down to a place in the park where the county used to house bad kids. Later it became group home location. I never spent any time here growing up but probably should have.

Anyway we’re going to triple nickel.  Here at the bottom we’re gonna do Jungle Boy Squats then run up the hill to stop sign at the Flag Pole and do 5 Bonnie Blairs each leg. This took a little more time than I anticipated due to the long run between. But we got it done.

Once we finished there we headed to the horse track for a 6×6 of the same exercises as before. We did our 6 Jungle Boy Squats at the bottom of the concrete bleachers and the 6 Bonnie Blairs per leg at the top. This time instead of a run between we box jumped up and down the concrete bleachers between rounds.

Now that we’ve finished this round of  simplicity we’re heading back towards the tennis court parking lot and wouldn’t you know it we’re passing the same light poles as before so we did 5 Burpees at each again but this time we added in 10 Jungle Boys to go along with them. Once back we had enough time to gather up at the last light and get the last set best set done together.

And that’s Time

COT/Announcements/Praise/Prayers

The goal was to get through a final round that consisted of a 7×7 of the same movements. As stated before the longer run on the round of 5s ate up a lot more time than I anticipated. So just like in life we analyze , adjust, and adapt to complete the tasks at hand.

Also this was all legs and plyo work. You can’t build a strong building without an even stronger foundation and the same goes for the body and spirit.

Thanks for the Werk Men.

We ran, we walked, we giggled and we talked. Thank goodness for video so I can remember who was there.

We ran, we regrouped, we prayed, we out.

Prison Break hosted the Lightning Challenge again this morning. Weather was much worse this time than back in June as the humidity was turned all the way up this morning. Despite that, most if not all PAX saw improvements in their times. Shoutout to the ladies who walk the track in Dallas each morning for putting up with our bull crap and laughing along the way. I’ve come across them a few times now and they are always very sweet!

After a few miles to at various paces, the men of Prison Break gathered to talk about butt pain and other COT things. We covered the usual announcements such as Coconut Derby for the belt on Sunday 9/3, Montross is Qing Downtown for a “Very Special Day” on Friday, Convergence Monday 9/4 at Caromont Park in Gastonia, and 2nd F lunch at Pita Wheel Gastonia later this month.

There was one more very important announcement. After nearly 2 years, the time has come for me to step aside as Site Q for Prison Break and let someone else wrangle the runners for a bit. It’s with great honor that I announced Bedpan is taking over as the new Site Q at Prison Break. No doubt Bedpan will do a great job making new runners feel welcome and give them the 10-cent tour when needed!

Prayer requests: Wirenut, Purple Haze’s friend Chris, Huck, the Hall family, Norwood, Turtleman, and all of the PAX

— Montross