Good morning with the pax eager to run.
Month: November 2023 (Page 2 of 14)
10 total for my return to Midoriyama. The planters is feeling pretty good but I may go back on IR until spring….I hate the cold!
Warmup:
Some stuff to get warmed up
The Thang:
Grab a block and hit the road. Starting at one of the light poles we did 10 block swings, ran without the block to the next pole, did 10
Freddy Mercury’s counting 1 side, ran back to the block, rifled carried the block up to the next pole, and started again working our way down the street to the end. Once at the end we turned around and started going back doing 5 thrusters and 5 hand release merkins. Those thrusters and rifle carries really started to suck on the way back!
COT:
Pledge
Announcements-Christmas and convergence this Saturday at The Yank and Lewis Farm, Beer Ruck 12/9, Beer mile 12/30
Prayer Request
Naked Moleskin:
It felt good to be back. In the past it has driven me crazy anytime I couldn’t post. For some reason this go round not as much. I often pondered if F3 had run it’s course for me. Why wasn’t I missing it as much. To be honest I think after a hard summer of training I just needed a break and some rest. Being back out there I realized how much I had missed it and all the PAX. Stay hard MFer’s!
Some ran. Some walked. Some rucked. Then we went in had coffee and spoke of the man who builds the Worlds best Trucks.
We ran through 2 tough HERO/Memorial WODs on Veterans at Old School. What I saw out there was Awesome. You guys left it all out there. While we all held our own during The Mogadishu Mile WOD it was the Loredo WOD that separated the PAX into 2 different groups. Broke and Gumby found another gear and smashed through all rounds with time to spare. MW, Flintstone and I didn’t quite finish on time. I’m especially pleased to say all work was done with good form even as we started breaking down. The failing of reps nor the failure to finish the workout on time is actually a failure. Failure to do the work or failure to attempt the work is the failure. There was a lot of grunting and gnashing of teeth to grind through these workouts. They’re tough that’s the point. The men these workouts were created in honor of gave their all for us.
Thanks for the Hard Work
Thanks to all the Vets out there
I chose this workout because it’s Halloween and this THANG is scary when performed correctly. That’s where I failed because I didn’t run it correctly. AR-7 stands for Accelerated Results 7. The theory is that you can get in an insane amount of reps at a little lower than normal weight and lower than normal rep count by cutting the rest and adding a lot of rounds to your circuit. Well I completely dropped the ball on this one. I guess you could say I dropped the block on this one actually.
The workout was supposed to go like this.
7×7 for round 1 then rest or active recovery for 1 minute then 6×6 for the next round and 5×5 for the final round. We only made it through the first round as I got overzealous with the active recovery piece. Here’s how it went.
Working sets were as follows. 7 exercises with 7 reps each for 7 rounds. Blockees, 1 Arm Rows, Thrusters, HR Merkins, and JB Squats. Active recovery was 200m Rifle Cary after each round this took well over a min. each time and it should only be @ 15-20 sec. rest between sets until your final set Then it’s @ 1 min. recovery then back to work with the next round of torture. These active recovery times ate up all of my workout time so with @15min. to go we hit a few AMRAP sets of whatever I could think of and we headed back to the Flag stopping a few times to get in some NAVY SEAL Burpees along the way.
PLEDGE, COT
FYI the total rep count will be 110 reps for each movement for a total of 770 reps in the WOD. I know that’s not an absurd number but when you keep the work moving and drop the active recovery times back this should be completed in about 30 min. tops. It can quickly become a heart and lung buster if done correctly.
I will put this one back in the rotation soon and we will finish all rounds when I do.
Until Then
SYITG
It was some of the usuals at Old School. No disclaimer quick warmup and off to the wall for some slow step-ups. I was in need of some single leg and stability work so we did 2 rounds strict one side only triple nickels. First go round was right leg only step-up with a slow deliberate cadence without any momentum. Run across road to the curb for right leg only calf raises same as the step-ups slow and steady no bounce or momentum. Repeat for 5 rounds. We had to rinse and repeat for the left side cause you always have to give that left side some love right. We’re now off to the Old Courthouse for a lot of rounds of 4 corners. The reps and work were stacked and escaladed with each round. We got in a lot of JB Squats, Derkins, Bulgarian Split Squats and Big Boys. It was 5 reps at each station for the first round. The rep count went up by 5 reps each round until we hit 25 reps at each station before we worked back down to 5 again. Time was getting away from us so we headed back for the COT.
Thanks for the work Men.
I haven’t Q’d a workout in a while, came to Folsom the other week and Pony Boy asked if I would take one… why not.
I pulled in a little early this morning, got a short run in then got started.
The men circled up , SSH 15 ic to get the blood flowing, on to the Block pile! Everyone grabs a block, we head back to the light pole infront of the old pound entrance, we did one exercise at the light then run down to the Folsom parking lot entrance and did the other, then run back up the hill and rinse and repeat!
10 Blockees at the top/ 10 Burpees at the bottom, 4 sets
15 Thrusters at the top/ 15 squats at the bottom, 4 sets
20 alternating block merkins at the top/ 20 merkins at the bottom, 4 sets
Time was up, we headed back to the launch for the COT!
Prayer request- Jackson Hall and his family, other family members and each other!
Announcement – Christmas party this Saturday, convergence this Saturday at the Yank
Thanks for the opportunity to Q!
Circled up for the disclaimer and pledge and then took off for a slow mosey to warm and loosen some things up.
Slaughter starter and after that we reviewed the principles and motto of F3. No more need for a warmup so we went into it.
The Thang:
Partner up for a super DORA of merkins, squats and flutter kicks. One partner works while the other runs to the end of the isle and back.
Once complete, move to wall to catch a breath and a grab a 60 second wall sit.
Change partners for a standard DORA of CDDs, step back lunges and leg raises, but YHC was informed that Seuss and Olsen, two bat flippers, didn’t switch so we all just modified for a burpee ring of fire for a few rounds.
Mosey back to the beginning for some Mary: V-ups, protractor, box cutter, crunchy frogs and that’s time.
Announcements: Convergence 12/2 @ the Yank, Christmas party 12/2 @ Lewis Farm at 6:00, Beer Ruck with BOS at River Brewery in McAdenville at 11:30, Beer Mile 12/30, Jane Fonda move at 5:00pm due to flood.
TAPs: Turtleman, Ratchet, healing for pax (Montana, others), Jane Fonda, Be The Match
As Site Q at The Sandlot, YHC tries to take the Q from time to time. PAX have been great at stepping up so taking Q this last Monday in November was by choice and not necessity. Little did the Site Q know that this was an unannouced audit. Former Sandlot Site Q and current 1F Q, Flintstone, was part of the PAX shaking off the calorie cobwebs from a long holiday weekend. This felt a little like the two Bob’s from Office Space showing up to see how things were running at the the premiere Monday SOGA AO. “What exactly would you say you do here?” He did such a great job leading this workout for so long, and I’m sure he wanted to make sure we hadn’t let things go downhill.
0530 so let’s get going
Warm-up
SSH IC x 12
Merkins IC x 10
LBCs IC x 12
Imperial Walkers IC x 10
The Pledge
Mosey to the top of the parking lot in the park.
Quick background on the design of the weinke. While watching in horror and embarrassment at what was taking place on that ill-kept football field in Raleigh on Saturday night, YHC tried to distract himself with thoughts of literally anything else. Thoughts of how to better condition this soft team led to the idea of running, lots of running.
Thoughts of using the islands in the parking lot to run suicides seemed a little much given the number of islands and distance involved. So we’d improvise to shifting suicides.
Run to the second island for 10 Merkins. Then, run back an island for 10 Reverse Crunches. Then, forward two islands for 10 Merkins. Then, back an island for 10 Reverse Crunches. Rinse and repeat until you reached the other end of the parking lot. That would be 100 Merkins and 100 Reverse Crunches. This two steps forward and one step back mirrored YHC’s favorite college football team (except it was more like one step forward and two leaps back the last couple of years).
Mosey down to the soccer fields. Here were’d run some Suicide Triple Nickle.
Start at midfield and run towards the sideline stopping at a line conveniently drawn on the pitch for 5 Mike Tysons. Run back towards the line at midfield. Run back past the first line to the sideline for 5 Jump Squats. Then back to the line at midfield. Rinse and repeat this 5 times.
We weren’t done though. Much like Kurt Russell playing Herb Brooks in the movie Miracle, the Q said, “Again!”
Another round of Suicide Triple Nickle with Seal Jacks and Plank Jacks.
“Again!” this time with PAX choice. Flintstone chose American Hammers and Maybelline chose Nolan Ryans.
Time to mosey back. After passing the turd shack, stop at each light pole for 5 Merkins. This continued outside the park and all the way back to Snoball’s.
Back in time for one round of Mary in which Winehouse chose LBCs.
Annoucements
Convergence/Christmas Party ($10 per person) 12/2
Beer Ruck 12/9
Beer Mile 12/30
Prayer Requests
Simpson family – Maybelline’s Co-worker, potential treatment
Bubba Sparxxx family
Jackson Hall
Kids as they finish the semester
Prayer to take us out.
Maybe it was the thoughts of concern for the prayer request, maybe it was the lack of blood flow to the brain after all the suicide runs, or maybe it was the distraction of the bright, flashing “OPEN” sign at Snoball’s, but YHC had forgotten the Name-o-rama. The 1F Q was standing there will his clipboard to call out the oversight. That will surely be a significant point reduction on the audit score. Hoping The Sandlot can retain the A rating.
Until next time…