Author: Nutria (Page 8 of 10)

8 PAX came out to The Goat on a December morning warm enough for shorts. The beatdown included the infamously popular Spatchcock along with other made-up stuff. It went something like this:

Warm up with side-straddle hops, hillbilly walkers, toy soldiers, and Spatchcock (10xIC). YHC then demonstrated an “upside-down snow angel” (which adequately explains how it’s done, with both hands and feet lifted off the ground). Rebar later dubbed these “Asphalt Swimmers.” Anyway, enough warmup, mosey to the bottom of the hill next to the fire station and proceed up the street past Floyd and Blackies stopping at every pole for:
5 hand-release merkins
10 Bobby Hurleys
15 American hammers

There were lots of poles, so the journey took longer than anticipated except for Dr. Seuss, who sped up (via short-counting, according to rumors and allegations) 2 poles ahead of the rest of the PAX. 

Next was 3 rounds of “4 Corners” in the church parking lot:
Round 1 = 10 Big Boys, 20 leg lifts, 30 scissor kicks, 40 American hammers; Lunge-walk between corners.
Round 2: 10 hand-release merkins, 20 CDD’s, 30 Nolan Ryans, 40 mountain climbers; Bear crawl between corners.
Round 3: 10 Bobby Hurleys, 20 “Asphalt Swimmers,” 30 Bonnie Blairs, 40 Spatchcocks; Nur between corners.

With only 12 minutes to go, there wasn’t enough time for R&R on the 4 corners, so YHC made up more stuff. One PAX chose an exercise and set rep count at 25. When first PAX completes the 25, all PAX side-shuffle to the end of the parking lot and back. We did flutter kicks, crunchy frogs, and something else before a swift mosey back to the flag, where we even got in half a round of Mary (box cutters, six-shooters).

Announcements: Christmas Party

Prayers: Tesla father-in-law, Watts Up father-in-law

Lagniappe: After a conversation with Bubba Sparxxx a few weeks ago, I’ve been looking for some good bootcamp (sans gear) exercises that work the back and balance out all the merkins we sometimes do.  That’s the idea behind the Nolan Ryans and “Asphalt Swimmers.”  This concept hit home last week at the Yank after the Turkey Bowl, which gave me sore groins and sides for the entire week.  It was a not-so-subtle reminder that we can’t get stuck in our comfort zones and usual routines, but we always need to work on pushing into new and different areas. 

It’s a privilege to lead, especially when bringing up new things that might or might not work out, so thank you to the 7 PAX who came out for made-up stuff.

 – Nutria

Omaha happened before the workout began as YHC approached the circle at the Sandlot where 4 HIM’s gathered in the drizzly gloom. Original plan called for a mosey to Martha Rivers Park, but the uncertainty of precipitation led to modification. YHC planted The Ricky Bobby shovel flag (filling in while Flintstone took a Clown-Car detour to Lake Wylie) and at 0530 promptly moseyed across the street to the former bank drive-thru (a conveniently large covered area).  Brief disclaimer and warm-up of Side-straddle hops, Imperial walkers (15xIC each), and Merkins (10xIC).

The Thang:  Do an exercise until the first PAX reaches the specified number of reps and calls “Done!” then run a lap around the building and repeato. Twist in the rules = same PAX cannot finish first for 2 exercises in a row. Exercises were:
25 hand-release merkins
50 Bonnie Blairs (single count)
75 flutter kicks (count one leg)
100 Nolan Ryans (single count / 50 each side)
125 Air presses
150 Rocky Balboas (count one side)
125 mountain climbers
100 LBC’s
75 plank jacks
50 big-boy situps
25 hand-release merkins

Let the rules relax a bit on the Big Boys as YHC finished first and called these as well as the 75 plank jacks.  However, no good deed goes unpunished, and YHC landed a full right foot into a huge puddle at the very end of the last lap.  C’est la vie, just keep pushing ahead.

With 12 minutes left on the clock, PAX opted for a Lazy Dora routine; partners teamed up to complete 100 merkins (one partner doing merkins while the other holds plank). After that, 3 minutes of Mary took us to the end.  Mosey back across the street for Pledge and COT.

Announcements (check Slack):
Thanksgiving Trifecta 0530/0700/0830
Christmastown 5k
Christmas party

Prayers:
Nutria’s neighbor with Covid/pneumonia
Pax on IR
All those under mental stress or anxiety.  November and December are especially tough in many ways.  We say this a lot but it can never be overemphasized:  Reach out to someone if you need support.  And, if you don’t need support, reach out to someone because you are the support.  Today, I’m grateful for the privilege to lead 3 HIM’s who provided the support I needed for a great start to this week.

– Nutria

10 PAX showed up for a beatdown on the first fall morning that approached freezing temperatures.  Tesla joined the circle at 0530 and pointed out that most were dressed in “space suits” as YHC declared a brief disclaimer (no FNG’s) and commenced the Warmup:  SSH (20xIC), burpees (5 OYO), Squat jumps (5xIC, down on 1-2, jump on 3).  Last bit of “warmup” was something borrowed from Amtrak’s VQ at Goat Rodeo (Chicago) last week.  Though YHC remembers it being called a “Plank Drill,” that description makes no sense based on what it is, and there is no such routine in the published Exicon.  Even more unfortunately, there is no Backblast posted from the 10/26 Goat Rodeo, so YHC is now wondering, did it really happen or was it all just a twisted dream?  Anyway, PAX circle up and “chop chop” until Q calls “Up” or “Down” and PAX respond with either 2 high-knees jumps (Up) or burpee (Down) for a total of one minute.  Yes, it’s as bad as it sounds, so warmup done and move on to The Thang:

Mosey towards the tennis courts, brightly illuminated like a beacon cutting through the freezing gloom, a stark “yang” to the “yin” of Tequila Sunrise.  Stop on the way, though, for one more minute of “Plank Drill,” because one round just didn’t seem like enough to separate the PAX from their Spacesuits.

Once on the court, commence with escalating “4 corners” as follows:
1. 5 Hand-release merkins (then Carioca the “long way” across width of 4 tennis courts to next corner.)
2. 5 HRM’s plus 10 jump-squats (then Bear crawl the “short way,” the length of tennis court, to next corner.)
3. Prior exercises plus 15 mountain-climbers (then Carioca the “long way” across width of 4 tennis courts to next corner.)
4. Prior exercises plus 20 flutter-kicks (then Lunge-walk the “short way,” the length of tennis court, back to starting corner.)

After 10-count, rinse and repeat with double reps, 10-20-30-40.
After another 10-count, go to round 3. Omaha the escalator, but reps increased to 15-30-45-60 (only one exercise at each corner).

Mosey back to Belmont Central where YHC “found” a couple basketballs next to a picnic table. PAX take turns shooting free throws in “shoot til you make it” format (up to 3 shots; if you miss all 3 you do 3 burpees). PAX waiting to shoot do shoulder taps (goal 1) or flutter kicks (goal 2). All PAX had 2 or 3 turns shooting, then circled up for 2 minutes of Mary (American Hammers, flutter kicks, and Heels to Heaven) until time for COT.

Lots of Announcements:

• Christmastown 5k in Mcadenville  11/27
• Blood drive, Nov 10  Sign Up!
• Upcoming VQ! – Tricycle will lead the beatdown on Nov 11th at the The Goat.  Post to support him!
• CHAD 1000 on Nov 11
  • All proceeds of the Chad 1000X fundraiser will go to support Veteran Mental Health Initiatives.
  • Read more about it here: https://chad1000x.com/
• Rudolph’s farewell Q – 11/13 @ Gashouse
• BOS’ Beer Run, on Black Friday (stay tuned for more details)
•  F3 Nation Give 2 Give  fundraiser opens 11/1 and will be open through end of November.
  • Purpose/Mission:
    • Continue supporting the growth of F3 Nation
    • Create a sustainable future for F3 and F3 Foundation
    • Grant more monies to local communities/organizations in need throughout F3’s footprint

Prayer Requests

• Praise for Bubba Sparxxx’s new job starting 11/15
• Pax on IR
• Pax looking for jobs

Privileged to lead,

Nutria

After the combined Yank-Bunker warmup from VQ Rebar, Breaker Breaker and YHC did a timed workout, 4 sets of 5 exercises with 45 seconds of exercise followed by 15 seconds of rest until the next exercise.

Set 1 = Kettlebell Swings, Halos (R), Merkin pull-throughs, Halos (L), KB side swings
Set 2 = Big Boys, Side Plank (R), KB Flutter kicks, Side Plank (L), Leg Lifts
Set 3 = KB Squats, KB deadlifts (R), KB deadlifts (L), Mountain climbers, Supermans
Set 4 = KB pullovers, Upright rows, Tricep extensions, Curls, Overhead presses

With all sets complete (~22 minutes), lunge-walk from the wall to the road and back, then rinse and repeat.  We completed a full second round of exercises, then joined the Yank crowd behind Old Stone for their last 2 rounds of Mary and COT.

Lagniappe:  I appreciate the good conversation with Breaker Breaker this morning while the rest of the PAX masses supported Rebar.  I learned a few things that I’ll definitely apply to future Bunker workouts:  45 / 15 exercise timing seems like just the right balance for hard work and recovery and keeping things moving.  I also discovered that Pandora and my timer app will simultaneously play through the speaker – win for technology!  I hope to see more PAX out at the Bunker – it’s just as tough of a workout as bootcamp, so if you haven’t tried it yet, I encourage it.

A small but dedicated group of HIM’s gathered at Bulldog on a cool rainy morning for YHC’s VQ at this AO.  Just prior to 0530, Les Nessman extended a customary professional courtesy as he has done no doubt hundreds of times over the years to friends and acquaintances – he suggested that Orangeman go to sleep with his wife.  She wouldn’t be doing any sleeping, of course, that’s apparently what happens at the sleep lab where she works.  There was no discussion of price or other terms for this arrangement (is it cash only?), but further mumblechatter ranged from the price of a c-pap machine to the cost of telling your M that her rear end could use a little firming up. 

Anyway, on to the business at hand, beginning with a warmup of Imperial Walkers (10xIC) and Moroccan nightclubs (15xIC).  Next, The Thang, 4 rounds of Tabata exercises (20 seconds on, 10 seconds rest, cycle through 4 exercises then repeat):

Round 1 = KB swings, Halos (R/L), and Merkin pull-throughs

Round 2 = Big Boys, Side Planks (R/L), and Leg Lifts

Round 3 = KB pullovers, Upright Rows, Tricep extensions, Curls

Round 4 = KB Squats, KB One-leg Deadlifts (R/L), and KB Flutter Kicks (holding coupon overhead)

After the 4 Tabata rounds, lunge-walk to the edge of the breezeway and bear crawl back.  10-count, then rinse and repeat until time ran out at in the middle of Round 4.

Despite preparation with a Tabata timer and Pandora music channel, technical difficulties arose when Tabata time cues didn’t play through the speaker, so YHC watched the times and called out transitions.  Not ideal, especially when distracted by the mumblechatter referenced above, but it worked out somehow.

Announcements:  JJ5k, Oct 2 convergence downtown, Bourbon Chase teams are looking for drivers – reach out on Slack if interested.

Prayers:  Les Nessman’s mother, Orangeman’s coworker, Tube’s uncle and friend.

Lagniappe:  Despite preparation with a Tabata timer and Pandora music channel, technical difficulties arose when Tabata time cues didn’t play through the speaker, so YHC watched the times and called out transitions.  Not ideal, especially when distracted by the mumblechatter referenced above, but it worked out somehow.   It also brings to mind a quote I heard recently, credited to Dwight D. Eisenhower – “Plans are worthless, but planning is everything.”  Thanks for the opportunity and privilege to lead.

 – Nutria

Driving to the Sandlot, YHC passed EZ Rider, Dirt, and Watts Up on Neal Hawkins Road, finishing up some EC they later described as “stupid.”  If Monday morning EC was so stupid, the rest of the week can only get better, right?  Well, let’s see, maybe there’s even more stupid yet to come…

0530:  Warm up with SSH, Imperial Walkers (each 15xIC), 5 burpees OYO, then a quick count off for the 7 HIM’s.  Mosey down the street to the little office entrance for a mini-Dora. Partner 1 alternates between 100 flutter kicks (each leg) followed by 100 shoulder taps (count both) while partner 2 runs to the picnic tables and does 25 reps of an exercise:
Round 1 = Derkins
Round 2 = Step-ups (25 each leg)
Round 3 = Dips

After a brief 10-count, mosey on to Gastone’s hill (which, according to Captain Stubing, used to be called Booger Mountain – True? Don’t know, but why let the truth get in the way of a good story?).

No matter what it’s called, Jailbreak up through the neighborhood to the cross street for 10 hand-release merkins and hold plank for the six.  (YHC was the first up the hill to the cross street, but that sprint was still pretty stupid.)  Lunge-walk the rest of the way up to the cul de sac for 15 hand-release merkins and hold plank for the six.  Mosey back to bottom of hill, pausing for 10 more hand-release merkins at the cross street.

For the second trip up Booger Mountain, pause for 10 reverse crunches at every streetlight (including 2 in the cul de sac at the end), and 10 hand-release merkins at the cross street.  That was enough stupid for Monday morning, so mosey back to the flag just in time for pledge and COT.

Announcements:  JJ5k, Christmastown 5k, and Oct 2 convergence downtown.

Prayers:  Flintstone’s sister, EZ Rider’s friend, the nation.

Privileged to lead, Aye!

  – Nutria

With assistance from Breaker Breaker and support from Orangeman, Tequila Sunrise hosted a grueling Week 2 Iron Pax Challenge workout.  No warmup, just a quick count off at 0530:  11 HIM’s this morning.  Grab coupons, head to the sideline, and go!  Breaker Breaker gave modified instructions to PAX opting for a non-IPC workout.

Iron Pax Challenge, Week 2 – “Crazy 88s”

Round 1, Burpees:  Do 8 Burpees on the sideline, sprint to the far sideline and do 8 more. Continue until the 11th set of 8 Burpees are complete (88 total)

Round 2, Squrls & Coupon Carries:  Do 8 Squrls (squat-curls) on the sideline, coupon carry to the far sideline and do 8 more. Continue until the 11th set of 8 Squrls are complete (88 total)

Round 3, Overhead presses & Rifle Carries:  Do 88 Overhead Presses on the sideline, rifle carry to the far sideline, do 88 more (176 total). Rifle carries may be done holding the coupon horizontally or vertically, but the arms alone are holding it up.

Round 4, X-Factors, Bear Crawl & Crawl Bear:  Do 88 X-Factors on the sideline, Bear Crawl to the far sideline.  Do 88 more, then Crawl Bear back to the sideline (176 total) – PAX must cross the field once by Bear Crawling and once by Crawl Bearing. It is PAX choice which one they do first.

Non-IPC workout

Round 1, Burpees:  Same as IPC above

Round 2, Squats:  No coupons, do 8 Squats each side of field until reaching 88 total

Round 3, CDD’s and Big Boys:  Do 8 CDD’s on the sideline, lunge-walk across field, then 8 Big Boys on opposite sideline.  88 reps total (48 CDD’s / 40 BB’s)

Round 4, X-Factors, Bear Crawl & Crawl Bear: Same as IPC above

Count-off again:  11 HIM’s (including Dr. Seuss who departed just before COT)

Announcements:  JJ 5k, Christmastown 5k.  Convergence Oct 2 (Downtown) will feature all 3 F’s including a guest speaker you won’t want to miss!

Prayers:  Family members of BOS, Roscoe, Cougar and Wojo needing medical help.  The nation.

Lagniappe:  11 HIM’s started the day with hard rock-pushing.  YHC doubted being able to finish the IPC workout in under 45:00 but came in at 44:35 and could have improved on that with the ability to crawl-bear in a straight line.  Let’s be reminded to always push forward and give 100%, regardless of our expectations, doubts or anxieties. 

Privileged to lead
 – Nutria

7 PAX gathered at The Sandlot just hours after Hurricane Ida devastated the Southeast Louisiana coast. Just a few hours prior to that, I was feeling an odd sense of FOMO and homesickness as I heard about the hurricane party at my aunt’s house in Baton Rouge, where several relatives gathered (including my freshman-at-LSU niece and my cousin with his 9-months-pregnant wife) to ride out the storm.  Standard hurricane prep includes firing up the generator, gathering flashlights and batteries, and stocking up on plenty of booze to stretch through several days of power outage.  Louisianians are tough, and we know how to have a good time!  That said, Sunday’s scenes of unforgiving floodwater, piercing wind and torrential rain cured my FOMO as I tried to plan out a simple 45 minutes of voluntary toughness.  Here’s how it went.

Warmup: SSH (10xIC) and Imperial Walker Squats (5x with slow but sloppy cadence for demonstration).  Enough warmup, mosey to the park gate for a preview of today’s “IDA” routine:
Imperial Walker Squats (15, count each squat)
Dying Cochroaches (30, count one side)
Alligator merkins (15)

Mosey on to the middle of the softball fields for “hub and spokes” sequence.

Round 1:  Carioca to parking lot for same “IDA” sequence above, then Carioca back to middle for “Hurricane Hoedown” (Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to 7 IC with hands behind you. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks. Rinse and repeat working down the cadence ladder 7,6,5…)

Round 2:  Carioca to walking path for same “IDA” sequence above, then Carioca back to middle for a new “IDA” sequence: 
Indian Bear Crawl around the center building
Derkins or Donkey Kicks, 25 each PAX choice (since I wasn’t sure if there were benches, and there were)
American Hammers, 30 (count one side)

Round 3:  Nur to parking lot for same “IDA” sequence above, then mosey back to the flag with 7 minutes remaining for a round of Mary that included plank jacks, oblique crunches, and heels to heaven.  Close out with POA and COT.

Announcements:
Labor Day 0700-0800 in McAdenville (Sandlot + Mt. Hollywood collaboration)
JJ 5k – Sept 27
Extinction Run – Nov 6

Prayers:
JK2’s oldest daughter, Ida’s victims, Afghanistan

Lagniappe:  The PAX that came out today certainly became tougher.  Thinking of my family members (who, by the way, are all safe and fortunate despite minor house damage and inconveniences) and others who survived Ida’s wrath (many of whom are not so fortunate), I’m reminded that by challenging and pushing ourselves each day, we prepare ourselves for the times when we really need that toughness.  I’m honored to have the privilege to lead and contribute to a small part of that for the 7 PAX at The Sandlot (and thanks to those PAX for going along with my “Ida” themed workout).

– Nutria

Last week at Floyd and Blackies, Orangeman detailed his ruck route through the Cramerton neighborhood between the railroad tracks and the river.  When he casually mentioned the basketball court, it sparked an idea… 

0530, let’s go:  Brief disclaimer, quick warmup of 10x SSH in cadence, then mosey toward the fire station and back up the hill towards the railroad tracks, stopping at every streetlight and rotating through the following exercises:
5 hand-release merkins
10 jump squats
15 mountain climbers
20 flutter kicks

Continued under the RR tracks, past the row of houses, then crossed the street where the basketball court was lit up as if they knew we were coming.  Hey, look at that, there are basketballs on the court!  After a count-off, PAX split up to opposite sides of the court (evens & odds). 

So here’s the deal for today, fortunately for some PAX a significant deviation from my past experiences:  Every PAX has to make one free throw.  The collective number of shots it takes determines the number of reps for the following routine.  That was the plan, at least.  Watts Up took too many shots to count, so we maxed out at 30 and it went like this:

At one end of the court, do 15 reps of one of the following: hand-release merkins, jump squats, mountain climbers, flutter kicks.
Run a “Suicide” (run to foul line and back, midcourt and back, opposite foul line and back, opposite baseline and back).
Do 15 more reps of the same exercise.  Rinse and repeat for all 4 exercises, except double reps (30 and 30) for the flutter kicks.

Round 2:  Clean slate, shoot free throws again!  Same plan, same result:  Watts Up easily took us back to a max of 30 reps.  Round 2 routine was same as Round 1 but with a Nur one way on the “Suicide,” plus mountain climbers and flutters were combined at the end in the interest of time.

Mosey back close to the flag (street in front of post office) for 4.5 minutes of Mary featuring six-shooters, Hello Dollys, and yet more flutter kicks among other PAX chosen exercises.

Announcements:
F3 dads in Folsom 8/21, check website for start time.
Sandlot and Mt. Hollywood will combine in McAdenville on Labor Day Sept. 6.

Prayers:
Watts Up’s M
Whoopee’s daughter
Turtleman
PAX on IR
PAX searching for jobs

Lagniappe:  Back in the old days, my basketball coaches taught me that free throws often make the difference between winning and losing.  And, while it’s hardest to make free throws at the end of the game when you’re tired, that’s when they’re needed the most.  Our end-of-practice routine was that each player had to make 2 out of 2 free throws.  If you miss, run a “suicide” and try again, repeating until you make 2 in a row.  I distinctly recall running many, many suicides.  But the point extends beyond basketball – it’s critical that we’re strong enough to do hard things, especially when we’re tired. 

Thanks for the privilege to lead and to help make us all stronger!
– Nutria