Day: April 13, 2024

During a business trip to Chicago, I agreed to swap dates with Maybelline so he could “smartsack” for Ville to Ville.  A few stories from Thursday’s “Dip City / F3Chicago” workout gave me a good starting point for Friday’s Weinke. 

“Chick” got to know Slaughter – CEO of F3 Nation who Q’ed Downtown not too long ago – a few years back.  So, after the standard disclaimer, we got right to the point and kicked off with the “Slaughter Starter” – 20 burpees OYO.  This was an immediate crowd pleaser but effectively set the tone for the next 44.5 minutes of pain.  20 burpees behind us, next was a gem from “GTL” (named for the Jersey Shore reality TV star for those who remember that monstrosity of a show) called the Leprechaun.  In cadence, it’s hopping back and forth (not bending over), touching your hand to opposite toe.  Bedpan got a little excited and made this into a full-blown jig, so look for it to be repeated next time he Q’s at your local AO.

To move from Warmup to Thang, I organized a small tribute to the late OJ Simpson, the “OJ Mosey.”  One pax led with a slow Bronco pace while 2 single-file lines followed in Indian-run fashion, but the last pax in each line did one burpee before sprinting to the front (but still behind OJ – err, Pallbearer).  The slow-speed chase, I mean mosey, took us to the parking garage. 

To get to the top of the deck, we bear crawled up the ramps and nurred across the flats. At the top I called for some extra-dirty 11’s: Mike Tysons and Jungle Boys, with a Kraken burpee in the middle on every back-and-forth.  This was more taxing on the shoulders than I’d planned, but these HIM’s pushed through.  Some of us learned that Chicago is known as the “Windy City” not because of the wind, but because there are a lot of “windbag” politicians blowing hot air.   We also found out that the Chicago Hilton embosses its silverware (ask Bedpan how he knows). 

Going back down the parking deck, we carioca’ed both ways across the flat levels.  This took some time and a significant toll on hip flexors.  We then returned to the flag with another OJ procession, this time with Volt in the lead.  With 8 minutes left, we did calf raises (10xIC) on each step up to the pavilion then finished out with exactly one round of Mary and the pledge. 

Announcements = 2nd F lunch at Simonetti’s this Wednesday,  Goonies event 5/4, Extinction Run 5/18

Prayers = V2V runners, Purple Haze’s coworker Rory, Bo Thompson’s daughter, praise for Tube helping Hei Hei find an apartment

Thanks to the HIM’s who posted this morning – it was a pleasure to lead!

 – Nutria

Second rainy Wednesday in a row.  After a pretty standard warmup, I explained the simple format:  One pax rolled the die and chooses one of two exercises corresponding to the number rolled.  Exercises included perfect form merkins, burpees, Makhtar N’Diayes, American hammers, Star crunches, and more.  There was no counting – when someone said “enough” we stopped and moved on.  After everyone had a turn rolling the die, we ran a lap in the rain. 

Goose thought we did too many burpees; Tesla thought it wasn’t enough. Nobody thought we did too many Makhtar N’Diayes, and we didn’t get nearly as wet as we did the previous week during Cheesesteak’s waterlogged VQ.

Announcements:  2nd F lunch Apr 17th at Simonettis,  Goonies CSAUP 5/04,  Extinction run 5/18

Prayers:  Anchorman, Turtleman, Jane Fonda, marriages

Privileged to lead a small group of dedicated HIM’s.  From Slaughter, CEO of F3 Nation:  “If you’ve never been to a workout in the pouring rain, you’re missing out. It has healing powers”.

– Nutria

Seven Ruckers & Seven Runners hit the streets of Belmont for a few miles and smiles before gathering for a Q Source discussion on Shield Lock.

Six ruckers were on time and headed out to explore the new neighborhood mess being built behind SouthPoint HS.  One rucker also known as YHC forgot to grab his Q Source book so had to reroute back home before returning to chase down the ruck crew.   New ground was covered and there is plenty more for next time.  A nice change from the same old Sunday ruck loop.  Seven runners made their way out and back for some miles even though one continues to return to the circle late.  This sparked a debate on whether F3 starts and ends on time, or does it just end in a circle of trust when the last guy gets there…  Most of the Pax know the answer but expect more debate on that later.

Two more, Flintstone and Tesla joined us for our Q Source conversation on Shield Lock.

Announcements –

Convergence, Speed for Need & Community Foundation Run – 4/13

2ndF Lunch – 4/17

Extinction Run – 5/18

Prayers –

Pax on IR and those traveling for spring break

Anchorman, Turtleman, Huck

Fourteen HIM joined YHC for some Blocks, Rocks, Runs and everyone’s favorite Jack Webbs.

With no FNG present the mosey was on to the bunker where the PAX was met with blocks and chalk in each corner.

Warm up – SSH x 15 / Imp. Walker x 15 / Gravel Picker x 15 / Plank Jack x 15 / Moroccan Night Club x 15 / Stretch R foot over L / L over R / Front Stretch followed by arm stretches.

The Thang –

Four Corner Blocks – Divide the group in fours. Send groups to one of four corners.  Odd number of blocks were placed in each corner with exercises marked in chalk.  Three rounds of one exercise at each corner, non-stacking. If there is a block sitting in your corner when finished carry block to next corner.  All reps x 15.

Corner #1  Merkin / Amer Hammer / Monkey Hump  – Overhead Carry Block to #2

Corner #2  LBC / Jump Squat / Wide Arm Merk – Front Carry Block to #3

Corner #3  Squat / Burpee / Plank Jack – Overhead Carry Block to #4

Corner #4  CDD / Die Cockroach / Calf Raise – Front Carry Block to #1

Indian Run around the block, stop at new rock assortment in church parking lot and grab a rock.  Rocks were chosen in various sizes as it is You vs You.  First exercise is the Curl X 20.  Rocks down and move left 5 rocks.  Next exercise Overhead Press x 20.  The moves continued between each exercise.  Goblet Squat, Tricep Extension, LBC and American Hammer.  Some rocks were chosen better than others.   The PAX will be ready for this trickery next time.   With the rocks placed back in their place we reversed the direction of our route for Indian Run around the block #2.

With time slowly ticking the PAX jumped back in the bunker for another round of four corners before stashing the blocks in the woods and heading to the Yank statue for a round of Jack Webb.  One merkin and four air presses, stacking each round to ten merkins and forty air presses.   With that shoulder burner behind us we had time for a quick round of mary and time was called.

Announcements-

4/13 Convergence and Speed For Need at Community Foundation Run

4/17 2ndF Lunch at Simonetti’s

5/18 Extinction Run 0900 at Primal

Prayers-

Anchorman, Turtleman, Huck, Pax on IR and those traveling for Spring Break