Author: Montross (Page 9 of 20)

For my 2nd Q at Folsom this week, the rain came. Nothing crazy, but just enough that I didn’t want to lay in it! It is the perfect day to go heavy on the reps in the shelter.

Warmup: appolgies to Westside as there was not a full and complete warmup this time. Time is gonna be short so 10 Toy Soldiers and we mosey to the lower shelter.

Thang: I asked the PAX which playlist we should use and they chose Hard Rock. I was in the mood for 90s Hip Hop but democracy wins this time.

We will use a timer today. No counting, just as man reps as possible in 40 seconds, followed by 20 secondsof rest.

Part 1:

Mountain Climbers
Alt Lunges
Freddie Mercurys
Repeat 4 times

Break time – quick mosey around then parking lot twice.

Part 2:

Plank Jacks
Mike Tysons
American Hammers
Repeat 4 times

Stogie left.

No mosey after part 2 due to time.

Part 3:

PAX choice Merkins (you choose the merkin type you want…I did planche, I also saw standard and declines)
Squats
Elbow to Knees
Repeat 4 times.

Mosey back to the parking lot and Time!

COT: keep these guys in prayer: Pappy’s family, Westside’s family,Spackle’s family. YHC took us out in prayer.

• Montross

4:41 am – my alarm goes off. I lay in bed a few extra minutes, thinking a 2nd alarm will go off. It never did and I woke back up in a panic about 5:06 am. Rush to brush my teeth, throw on some clothes, and rush to Folsom. I arrived with about 3 minutes to spare, which is good considering I had the Q. Our esteemed 1st F Q has been known to stand-up the good men of Folsom from time to time but that was not happening today! (OK, he did it once or twice, we all know Short Sale is a HIM. I’m just busting his chops)

I took a few minutes to decide on a weinke and we clock in to do some work at 5:30 am. Spackle joins us as we get rollin’. Just in time brotha!

Warmup:
Sidestraddle Hops – 17 in-cadence
Toy Soldiers – 10 IC

I made sure to announce there would be no burpees of any kind today. I feel like that was a popular decision. My back has been hurting me the past week so I can’t do it…so I won’t Q it. Speaking of my back, I needed a little extra stretching time this morning and, from the looks of things, the other guys needed it too so we did some various stretches and some Yoga poses to get things loosened up and get the blood flowing. Now that we were properly warmed up, we hit the streets! Let’s mosey.

We took the long way to the flag and did 17 more Side Straddle Hops in cadence at each light and then finally 17 at the flag pole. We then did 5 more. Along the way, someone caught on that there was probably some significance to the 17. These men aren’t as dumb as they look! We did 175 total Side Straddle Hops in honor of my fantasy football team putting up 175 this week against HIPAA! I’ve been badgering Huck for 2 days straight about his teams struggles so we also did 2 extra reps in honor of Aaron Rodger’s performance this past week. Pledge to the flag and mosey back across the entrance to the parking lot.

Elevens – Merkins and Sumo Squats. Stogie was kind enough to remind me of the proper Sumo Squat form so curtly pointed out by Wirenut during my last Q.

About that time, Stogie had to check out and leave to get his kids ready for school. We had a quick 10 count and then proceeded to run him down on our way back to the parking lot. It appeared to me that our mosey pushed him to switch from his Connor McGregor Flamingo Walk to a mosey as well so we’ll count that as a win!

To the courts for some Four Corner Escalators. I let each Pax choose an exercise along the way and they counted the reps. Corner 1 – (Ball Joint’s choice) 10 Mountain Climbers IC. Corner 2 – 10 Mountain Climbers IC and 20 Merkins (Spackle’s choice). Corner 3 – 10 Mountain Climbers IC, 20 Merkins, 30 LBCS (Sarlacc’s choice). Corner 3 -10 Mountain Climbers IC, 20 Merkins, 30 LBCs, 40 American Hammers (Purple Haze’s choice). Nice work, we had 5 minutes left so we mosey back to the parking lot for some Mary.

Montross called 10 Cocks on a Bike in cadence (an exercise Wojo made up that looks like a cross between a Dying Cock Roach and a Freddie Mercury)
Sarlacc called V-ups, Haze called Oblique Crunches, and Spackle called the exercise (can’t remember the name) where, while on your 6, you lift your legs up and then back down, then go out and back to center…similar to a box cutter). I don’t remember what Ball Joint called either but I’m sure it was awesome.

Time!

COT –
We talked a little about men carrying stress and struggles in different ways and that’s something we can all be watching for and helping support guys as they’re going through struggles. We prayed for a few of you Kotters (and a few guys in particular), Pappy and his family, Barrel Racer, and all the families grieving death right now. It just seems there are so many people dying around my circle of friends right now…some COVID-related but lots of other things as well.

My weinke wasn’t as planned and polished as usual. I had a general direction to take us and figured I could lean on the rest of the guys to help fill in some blanks on the Four Corners work. I was surrounded by a group of good men and leaders this morning and they stepped up just like I knew they would. Appreciate you guys!!!

• Montross

I have been telling Westside for months now that Crocs are among the best shoes ever made. Comfortable, easy to put on or off, built for all terrain, and affordable. I have been considering showing up in Crocs just to prove it to him and today seemed like a great opportunity! 12 posted for bootcamp and 2 ran as this Dukie channeled his inner Wojo to kick some butt in Crocs!

Warmup: First thing first, I had to ensure a proper warmup. Since we were going to tackle the legs today, active stretching was essential as we pushed the heart rate up around 100.

•Toy Soldiers 10 IC

• Don Quixote 10 IC

• Broga – Cat and Cow poses – start the pose change at the butt and lower back. We did a few changes and, from cat pose, lifted the knees for a Turbo Cat. Hold, move into a Plank – roll forward and backward to stretch the calves, roll forward to low plank, hold about 10 seconds, roll back up and walk hands all the way back to your toes as you stand up to a ‘touching your toes position, walk back down to plank and repeat a few times.

Mosey to the tennis courts.

• Dirty Elevens with Merkins and Sumo Squats, burpees in the middle, of course. Wirenut gave me some form tips on my Sumo Squats. I have been doing them wrong all this time!

Now, time for the Wojo stuff. We all know Wojo is a sprinter and often Qs these leg exercises that make you faster and also make you hurt in places you didn’t know could hurt. I’ve been paying attention and brought my own version to Folsom this morning.

• Fire Hydrants – 10 in cadence each leg, then 10 forward circles each leg, and finally 10 backward circles each leg

• Lunge Walk (long steps)

• Squat Walk (slide feet like THE Wojo in a defensive stance at Duke in the 90s)

• Karaokee

• Lateral Lunge Walk

• High Knees – Butt Kickers on the way back (x2)

Stogie left around this time…..

• Exaggerated Stride light run, light jog back to start, repeat, a little faster the 2nd time

• Exaggerated Stride 3/4 or full speed to the first light pole, jog back. Repeat to the 2nd light pole and jog back. Repeat full court and jog back.

Core work:

• Iron Cross

• Reverse Iron Cross

• Roach On A Bicycle? – some thing WoJo made up – hands and legs up, head up to engage core, knees bent in a right angle, leg extensions similar to Freddie Mercuries – in cadence

Time!

Happy Birthday to Achey Breaky, belated Happy Bday to Stogie, and we are all glad to report Bedpan’s holding things together.

Prayer requests: Bout Time’s cousin, Pappy’s wife and family, Spackle’s family, Westside and family, Barrel Racer, Covid Paients. YHC took us out in prayer.

Many before me have said F3 is not only about you and making yourself a better man, but it is about being there for your buddy when he needs you. My buddy Westside is dealing with the loss of his dad right now and, as tough as that dude is, I am pretty confident in saying getting out there with his friends in the gloom is a good distraction and great release during this tough time. I figure he would get a kick out of me wearing my Crocs this morning after he has talked junk about them for weeks and I hope he did. I haven’t yet experienced what he is going through and I dread that day, for sure! I may not have all the right words to say to him but I CAN show up in a pair of Crocs and let him know I am grabbing the other end of that rope he is holding!

What a great day to Q. I am fresh off vacation and I haven’t done bootcamp in 2 weeks. However, I told Wichita to just pick a date and give me the Q so here we go. We had 9 on a beautiful (and a bit humid) Tuesday morning. Mayor and I got in some EC stretching to ensure our old asses were properly warmed up!

Warmup – it was proper, show to know Westside.

Thang:

A quick mosey to the lower parking lot for Elevens featuring Merkins and Sumo Squats.

Mosey to the ampitheater for lots of counting to blast the core and shoulders.

25 LBCs IC
20 Flutter Kicks IC
15 Shoulder Taps IC
10 Hip Slappers IC
10 Dirty Hookups IC

Repeat 3 times. Shout out to a few guys who chipped in on the counting!

Mosey across Folsom to the parking lot by the pond and workout shelter. I think Mayor was trying to hijack my Q at this point but I gave him an old school ACC Montross nudge to make sure he stayed in line.

More Elevens for the squad featuring CDDs and Bobby Hurleys (some guys did Ed Cotas, which is where the shot misses).

With minutes to spare, we mosey back to the main parking lot for some Mary. Spackle called some God-awful version of a box cutter and went 20 reps in cadence as the PAX begged for mercy. Time!

COT – Prayers for Turtleman, Covid patients, Stogies dad, Ball Joint’s injuries, Ozark’s family, Big Pappy’s family, Rabbit Ears’ family, and Spackle’s grandma.

Last night I stumbled upon an article where internet researchers found that Ice Cube’s good day must have been January 20, 1992. Despite Mayor’s objections, I walked the guys through it quickly. I hope August 10, 2021 is a good day for you all!

Ball Joint EH’d a guy from Mint Hill and, as a show of support, decided to join him for his first workout. We all know doing it by yourself isn’t nearly as fun so 5 of us joined him for a clown car to Mint Hill.

The FNG showed and he survived. Chum had the Q. He had us jumping walls, running through pot holes, and throwing frisbees. Lots 0f Hand Release Merkins and Squats. Ball Joint did a great job pushing the new guy along and a few of us made sure to pick up the six!

During the drive home on 85, some jackass driver in a diesel dually nearly took the right side sheet metal off of the Expedition. Fortunately for all involved, Ball Joint was paying attention and avoided the accident.

Great time this morning! More clown cars coming soon!