No rep for Sister Act.
Author: Montross (Page 3 of 20)
Run run run, except for me. My back was hurting so I walked this morning.
10 showed for a mosey on a beautiful morning in Dallas.
Prayer Requests: Huck, Ratchet family, Beetle Bailey, Broke’s mom, Wirenut family, teachers and EOGs, Haze’s foot, Virus’ 2.0.
Leppard was gracious enough to take us out in prayer.
I planned on keeping it simple this morning. Just 45 minutes of continuous reps and movement. However, there was a request late last night for a playlist. Ball Joint requested some Limp Bizkit and Rage so I put together a list of songs I thought you may hear riding in the backseat of a certain blue Fairmont wagon in the early 2000s (way before it became a No Prep Monster LOL). All upbeat rock/nu metals stuff…the aggressive stuff that helps keep the energy up. Plot Twist! I also decided to bring the big 30-ish lb speaker and let PAX carry it around the park as we worked out. I did have a special pre-workout song for Volt before we really got into the playlist – Birthday by the Beatles.
I did have a special pre-workout song for Volt before we really got into the playlist – Birthday by the Beatles. We warmup with: Side Straddle Hops, Toy Soldiers, Don Qs, and some toe touching to get the body stretched out. Since he requested music, Ball Joint gets the speaker first. Let’s mosey!
The Thang:
We stop first at the blocks for some arm work – 3 sets of 20 curls and 20 bent-over rows. Then we mosey to the flag pole, pausing about mid-way for side straddle hops as the six caught up. We cut the music for a moment and say the pledge, then slow mosey over to the large parking lot across from the Senior Center.
Dirty 11s with Mike Tysons and Big Boys. One burpee every time you cross the island in the parking lot. During this time, I noticed I had paused my watch on accident so I was struggling to keep up with how much time was left for the rest of the workout but the guys helped me out. Chubbs and Wirenut grabbed the speaker as we mosey down to the ampitheater. They got to carry it for the long leg of the workout.
Feet on the wall for Australian Mountain Climbers – 15 in-cadence, then 10 Peter Parker Merkins. Repeat for 3 sets. Modify to regular Merkins as needed (I definitely had to). Lots of groaning was heard during the AMCs. Huck would have approved.
Now some quick core work – 10 LBCs in-cadence, 10 Superman-Ironmans on my count. Repeat for 2 sets.
Last exercise – Jacobs Ladder – run to the top of the hill near the splash and do 1 burpee, then 2 burpees the 2nd time, 3 the 3rd, etc. We were shooting for 7 burpees but time ran out for most of us. I got to 6 so I’m sure a few bat flippers got to 7. Time!
Short mosey back to the parking lot and we wrapped things up.
Prayers for Jackson, Virus’s 2.0, Beatle Bailey, Huck, Broke’s mom, Westside’s grandma (she is doing better), Wirenut’s family, Teachers, kids taking EOGs. YHC took us out in prayer.
Also, props to Gear Wrench for putting together a gift for Ratchet and his family. Jackson comes home on May 20th and they’ll be doing a welcome home celebration/parade. I’ll share some more details over the next week. Also, come out to the No Brainer Nationals at Shadyside Dragway this Friday and Saturday for some great racing. This event is a fund raiser for the No Brainer Foundation, a non-profit created by Ratchet and his wife to help assist families with children going through cancer treatment. It’s a really good event and also supports a great cause!
- Montross
Runners ran, getting this in quickly for end of month post counts. Maybe you get more creativity next time!
I was originally slated to Q on 4/20. However, I remembered the morning before that I needed to drop my son off at 6:00 am for a school trip to Williamsburg. MW was gracious enough to swap with me. I asked and GroupMe overwhelmingly agreed I should bring my 420 playlist and weinke to Folsom on Tuesday. I showed up at about 5:29 am with my weinke and speaker in hand. Gearwrench looked worried as I pulled in and jumped out of the truck, but here I am baby!
I start off the playlist with “Weed With Willie” – something low key for the warmup as we get going. Before we get to work, a little about 420. The term originated in San Rafael, CA. Despite many rumors, it isn’t a California penal code for possession, it didn’t originate from Bob Dylan, isn’t named after the anniversary of Bob Marley’s death, etc. A group of high school students called the “Waldos” started using the term in 1971. They were smokers and would meet at 4:20 to search for some rumored lost weed stash. They never found the weed, but the term stuck. One of the Waldos had a relative who was associated with the Grateful Dead. The Dead picked up on the term, which resulted in High Times writing about it and the term stuck.
The PAX were getting restless. Sister Act is here and you know he has no time for idle chit-chat. Let’s warmup – 20 SSH IC and a few Broga poses – Yoga is the “hippiest” of exercises so it seemed appropriate. Inhale. Exhale. Just got an ounce in the mail. Let’s mosey to lower parking lot
4 corners – 20 flutters, 20 squats, 20 big boys, 20 Peter Parker Merkins. Pretty obvious why we did this, right? Shoutout to Maybelline for reminding me of the PP Merkins. In fact, someone commented “this is some Maybelline stuff”. Yep. Hits From the Bong and Smoke Two Joints were well received, but I Got 5 On It was probably the crowd favorite. That being said, Volt didn’t seem impressed.
Back to starting parking lot entrance
4:20s
4 burpees at the bottom, run up the hill and do 20 reps. Back down the hill, repeat for 4 sets of each exercise.
– curls
– overhead press
A few classics were played, but Mary Jane by Rick James (B!tch) was probably the best joint (see what I did there) playing as we ran the hills. Gin and Juice by The Gourds was pretty solid. Very appropriate for Folsom.
Time was running low so I gather everyone in the block parking lot for 4 sets of 20 bent over rows.
On your 6 for a little Twenty-Twin-Twin
20 Freddie Mercs (I don’t know if Freddie smoke, but I’ll assume he did)
20 Dying Cockroaches (if you ever smoked, you know about roaches)
20 LBCs (speaks for itself…the LBC taught us all about weed)
Still DRE was nice, but Gin and Juice (the Snoop version) hit as we kicked off LBCs…can’t time it any better than that. Gearzark asked if I timed it that perfectly. I can’t lie, I got a little lucky on that.
Back to the blocks for:
– 20 kb swings (Omaha to 1 set because my back was hurting me)
– 20 tricep extensions
– 20 squats
– 20 tricep extensions
– 20 squats
Return your blocks and mosey back to the start. I called time as Afroman came on (that was planned).
If you want to check out the full playlist (or steal it for next year), go to Spotify and search “F3 420”. Also, if you search for F3, you’ll find several playlists I’ve made through the years.
Prayer requests: Kelly Bird, Ratchet & family, Huck, Speed For Need. YHC took us out in prayer.
Thanks guys for coming out this morning and letting me lead. Hopefully I brought something a little entertaining and challenging for you all (I think 2 miles of hill running is a pretty good challenge IMO). I got a little scattered as my 4:20s were running a little longer than expected, but we pulled it together. After a year of struggling with foot and ankle problems, I’m feeling pretty good here in 2023. I’ve been pushing to post 4 days a week consistently since February-ish and I can tell it’s starting to payoff. Thanks to you all for the encouragement along the way!
It was a beautiful morning for a mosey! It was one of those mornings where you are just a little chilly in a short sleeve shirt, but you know you’ll be just right once you get about 3/4 of a mile in. I queued up a little mix of southern hip hop legends and let Jeezy, Outkast, Pall Wall, and others pace me through my 4 miler.
It was good to see Sarlacc and Leppard back at it after spending some time in the Caribbean. Haters are still calling ‘No Rep’ on Leppard’s “shopping ruck” adventure.
Unfortunately I “Seussed” the nameorma so no video for Twitter today. I’ll try harder next time. However, I did get this pic. Does anyone else think Slaw looks sorta like the guy at the kite store at Broadway at the Beach?
Prayer Requests – Huck, Ratchet and family, Virus 2.0, Haze’s dad, Wirenut’s family and coworker, Broke’s coworker, NOGA band as they travel, Mayor. Congratulations to Haze’s son getting selected for a woodwind clinic.
Montross
Midoriyama has become one of my favorite places to post over the past 2 years. I do like working out in the afternoon and sleeping a little later, but I also love the people and the comradery. The Midoriyama crowd is generally a well-seasoned group of HIM who have been around the F3 block a few times. Shyness does not exist. Modesty is nowhere to be found. All you will find at Midoriyama is farting, a few risquee jokes, lots of chatter (it’s usually not at a mumble), and a few guys you know you will spend all day chasing. However, as they say, you get faster by chasing a faster man! 8 such men came out to give me an opportunity to practice leadership from the Six! I really like my Trail O Tears workout. Last time, I had to call an audible because the blocks were smashed so I’m going to give it another try with a few adjustments to make it tougher.
Warmup – Side Straddle Hops and Grass Pickers. I may have started off a little fast on the grass pickers. Let’s get to it, we have a lot to do!
Mosey to the large parking lot beside the playground and queue up the Classic Rock Workout playlist. We all start off on a good foot and seemed to agree Creedence is one of the greatest bands ever. So freakin’ good!
Route 66 – Mike Tysons at every other line of the parking lot, lunge walk to your the lines. It didn’t take long for the sweat to start pouring! Sure it isn’t in the 90s yet, but this was definitely the warmest/humid day we have had so far this year. We got a little taste of the Midoriyama heat today! Slawbag led the PAX in a round of flutter kicks for me as the Six arrived. Mucho gracias!
Another Route 66 – Squats or Jump Squats at every other line, bear crawl to your lines. The usual suspects Slaw, Defib, Gumby, Freight, and Flintstone all did jump squats. The rest of us mixed it up. Defib helped me out and called Mountain Climbers as the Six arrived. Thank you sir!
Mosey back to the lot beside the turd shack and grab a block. In case you didn’t know, the girl who stars in the song Rocket Queen was Steven Adler’s girlfriend, but Axl Rose is responsible for her being on the track. We’ll leave it there.
Time for some circuit work:
20 curls
15 bent-over rows
10 block swings
5 squat thrusters
Take a lap around the parking lot.
My rough target for this was 5 laps. I honestly can’t remember if I got 4 or 5, but I know Defib was at 6 or 7 laps, as was a few others. Several of the Midoriyama men have used some variations of this circuit. It is always tough and also gives everyone a chance to push at their own pace.
Now for some ab work. First – 5 Body Destroyers in cadence. Then, 3 circuits of:
– 20 LBCs IC
– 15 Flutter Kicks IC
– 10 X-crunches OYO
We return the blocks to their hiding place in the woods. I was checking in with Huck this afternoon and asked him if there were any exercises he’d like me to call today. Feet on the wall boys for a set of Australian Mountain Climbers.
There were about 2 minutes left, not quite enough time for the last item on my weinke so we got in a little Mary. Freight led us in a set of Little Baby Flutter Crunches and Flintstone led us in a set of Dying Cock Roaches. Time!
Prayer requests: Huck, Ratchet & family, Flintstone’s dad, Happy Tree’s mother-in-law, Clavin’s M’s aunt.
One last thing – I want to give Happy Trees a shout out! He just started posting 2-ish months ago and he’s already getting it figured out. He’s out there every Tuesday and Thursday putting in work. I can absolutely tell he’s getting a little stronger and a little faster already. Not only that, but he’s starting to make a few joes and join in on the chatter. I see the PAX encouraging him and telling him about how we were all in his shoes at some point. Keep pushing that rock my man.
–Montross
The weather was great for a run Wednesday morning. As the HIM returned to Ingles, you couldn’t help but notice Gearwrench’s absence. Some suggest he has fallen off of the wagon? He battled through a 5 month calf injury, posts like 9 times a week, but now he’s no where to be found. Has the Folsom Site Q Curse struck early? As Wichita says, you hate to see it! In other news, Pall Bearer had quite the morning according to Strava. When you RUCK, one letter can make all the difference. Stogie, I mean Sister Act had to leave a few minutes early but we’ll still give him credit. I don’t think there’s anyone else to throw under the bus today! Good job by everyone!!!!
Keep Huck, Ratchet, and Kelly Bird in your prayers. Chubbs was gracious enough to take us out in prayer!
–Montross
A little late on this one, but here goes. A few of the regulars were missing and I assume they were tapering for the P200. Still, we had a great crowd. Shout out to Chubbs for pushing his pace a little more today and also to Wirenut for running around me and helping motivate me to run a little further this morning!
- Montross