Author: Virus (Page 2 of 4)

I had the shovel flag for the Ricky Bobby and asked Nutria how to get it back to him. He didn’t miss a beat and said I could have the upcoming open Q and bring it then! Two problems solved! I had been at Mt. Hollywood on Monday and Pallbearer introduced me to the Sheldon Cooper. I loved it so much, I decided to do it again.

Warmup

• SSH
• Don Quixote
• LBC
• Burpees

Mosey to the track for the Sheldon Cooper

• 10 Burpees
• 10 Squats
• 10 Merkins
• 10 Big Boys
• Run a lap
• Rinse and repeat reducing by 1 rep until done.

11’s

• dips on the bleachers
• run to the middle of the field
• jump squats

This left us just enough time to mosey back to the flag and catch the Pledge.

Announcements:

• Coconut Horse Derby, Sept. 3rd
• Convergence, Fuse Park, Sept. 4 – 7:00 AM

Prayer Requests

• Norwood
• Turtleman
• PAX with injuries – it was noted that if you have an injury you can still show up and do what you can
• all those spoken and unspoken

A nice group of both ruckers and runners gathered this morning. We said the pledge before setting off. We ran the “Stowe Ridge” route. Another sticky morning, but hopefully as the calendar flips to September there will be some more comfortable mornings to come. I know thinking outside the box is encouraged, but parking outside the lines seems to have been the PAXs way of demonstrating this!

Announcements:

• Coconut Horse Derby, Sept. 3rd
• Convergence, Fuse Park, Sept. 4 – 7:00 AM

Prayer Requests

• Norwood
• homeless
• PAX on IR
• all those spoken and unspoken

Another somewhat sticky morning in the gloom of Belmont. We said the pledge and then headed out. We ran the “Loftin Park Reverse” route. While is was a bit humid this morning, it’s only going to get worse later today.

Announcements:

• Coconut Horse Derby, Sept. 3rd
• Convergence, Fuse Park, Sept. 4 – 7:00 AM

Prayer Requests

• Norwood
• Turtleman
• Huckleberry
• all those spoken and unspoken

This morning’s installment of the Ground Assault featured six runners, two ruckers and Tesla (he’s in a class all his own!). We said the pledge and then headed out. We ran the “Loops” route today. It was good to be out in the relative cool of the morning as we all knew the day was about to heat up!

Announcements:

• July 4th workout at The Yank, 6am-7am, Reading of Declaration of Independence around 7:20am
• Next installment of F3 Dads, July 15th
• July 15th Annihilation, The Fighting Yank, 7:00am

Prayer Requests

• Norwood
• Gator’s wife, father passed unexpectedly
• friend of Termite whose son-in-law was in a serious motorcycle accident
• Tiger’s mom
• all those spoken and unspoken

Ten men scattered about the streets of Belmont to ruck and run. Some split off early, some split off late, but eventually everyone was accounted for.

Announcements:

• June 3rd 6:45am, The Snooze, McAdenville, Fridays this summer
• June 4th Annihilation, The Fighting Yank, 7:00am

Prayer Requests

• Termite’s son, wisdom to handle situation
• Tiger’s mom
• Flintstone’s dad

As I pulled into downtown I was watching the clouds and waiting for the forecast rain to begin at any moment. Thankfully, the rain never came!

Warm Up

Side Straddle Hops, 20 IC
Burpees, 10 OYO
Don Quixotes, 15 IC
Cotton Pickers, 15 IC

The Workout

mosey to the parking lot behind Sammy’s

the four corners of the parking lot were marked with the following exercises

merkins, American hammers, Bobby Hurleys, flutter kicks

Pax were divided into two groups and went to opposite corners, do 5 reps of marked exercise, run to next corner – 10 reps, next corner – 15 reps, next – 20… then run diagonally and start again doing 5-10-15-20…  keep doing this for four rounds, at then end you have done 50 reps of each exercise.  Second round, new exercises

shoulder taps, Freddie Mercurys, squats, LBCs

mosey to the bottom of the Hawthorne Hill for some modified Dora

We kept our same two groups and while one group does the called exercise the other runs up the hill to third lamp post, does five reps of current exercise and returns. The plan was to do five rounds of each exercise. We ended up doing three rounds of mountain climbers and LBCs, and two rounds of squats before we moseyed back to The Fighting Yank.
 

We had a few minutes left so we did a round of Mary.

Pledge of Allegiance

Announcements

Starting Friday Jun 2 :  The Snooze, McAdenville, 6:45am, across from Spruced Goose
Jun 3 : Thermal Trail Event in Forest City – Run, Ride, Ruck
Jun 17 : F3 Dads at The Fighting Yank

Prayer Requests

Memorial Day Weekend
High School Graduation
Brutus : report on Uganda Mission Trip
Norwood : Health concerns
Guys on IR
Tiger’s family

Namarama

Ended with COT

12 (Angry) Men showed up (at various times) to run, ruck and nur this morning.  Yet another Wednesday morning that had the threat of rain looming large, but alas, the heavy stuff never did materialize.  As we were initially gathering YHC heard the train horn and basically panicked as our route was starting out heading across the tracks!  Those present calmed me down and said we had a couple minutes before we needed to start.  Turns out it was an Amtrak train and was all of about 13 cars long.  DOH!!!  Everyone had a good laugh…  For our route we ran “The Loops” from a couple weeks ago backwards.  While I neglected to count the PAX before we left (Q fail), not only did everyone make it back, we actually ended up with a couple extra folks there!

Announcements:

• Convergence at Folsom – Feb 11th, 6:30 AM
• Extinction Run – March 4th
• Check out Grow Ruck events at https://growruck.com/

Prayer Requests

• Tiger’s mom – kidney biopsy
• Gump – upcoming treatment decisions
• Huckleberry
• Radar’s sister
• Wirenut’s dad
• Bubba Sparxxx’s grandmother
• Flintstone’s Dad – prostrate cancer
• PAX in general – all those things spoken and unspoken

Warm-up

2 Burpees
Side Straddle Hops, 10 IC, 4 Burpees
Imperial Walkers, 10 IC, 6 Burpees
Moroccan Nightclubs, 10 IC, 8 Burpees
Don Quixotes, 10 IC, 10 Burpees

Let’s Do It

mosey to the parking lot behind the school for a set of 11’s

American hammers and Lunges

mosey to the track

start at the benches, 10 Derkins
run quarter way around the track, 10 squats
run another quarter way around, 10 merkins
run third quarter way around, 10 LBCs
run back to the benches

repeat above with 15 reps of each, 20 reps each, 15 reps each, 10 reps each

mosey back to the parking lot behind the school for some four corners

the four corners of the parking lot were marked with the following exercises

shoulder taps, Freddie Mercurys, Bobby Hurleys, big boy sit ups

start at one corner with 5 reps of marked exercise, run to next corner – 10 reps, next corner – 15 reps, next – 20… then run diagonally and start again doing 5-10-15-20…  keep doing this for four rounds, at then end you have done 50 reps of each exercise.

mosey to the front of the school as we only had a minute or so left… got there in time to catch the Pledge.

Announcements

May 30th :  Murph at Marth Rivers

Prayer Requests

those affected by school shooting in Texas

YHC took us out in prayer.

I rolled into the center of town with just a couple minutes to spare and all the parking spaces had cones in them.  So I parked on the side street and had to run up to get started just in time.  No FNGs so standard disclaimer given.  The 13 of us then moseyed down to The Bunker for the warm up.

Warm Up

SSH – 20 IC
Imperial Walkers – 20 IC
Moroccan Nightclubs – 20 IC
LBCs – 20 IC

The Thang

We moseyed over to Hawthorn and counted off by 4s which gave us three in each group.  Group two headed up the hill to the to of the Hawthorne loop with instructions to AMRAP merkins until the runners get to them.  Group three was sent up to where Hawthorn loops back to McLeod to AMRAP squats until runners get to them.  Once the two groups were in place group one started LBSs and group four started running up the hill.  When the group of runners reached the next group the runners would start assigned exercise and that group would run.  Each group got to workout at each station three times.  This loop was a bit longer than I remembered so I nixed doing a second round with different exercises.

Mosey back to the fence overlooking the Bunker to perform monkey humpers for HIPPA who was there by himself.  He immediately reciprocated by performing monkey humpers for us.

Knowing the the Extinction Run was starting an hour after the end of bootcamp I had planned to spend the last half of bootcamp with the Deck of Death with no running.  HIPPA decided to join the circle for this.  Using a standard deck of cards each suit was assigned an exercise.  For six through 10 do that number of reps.  For Jack – Ace, do 10 reps.  The fun part was for any duces through five we did that number of burpees.  The card drawer called out the cadence.  Here were the exercise assignments:

Clubs – CDDs
Diamonds – Merkins
Spades – LBCs in cadence
Hearts – Flutters in cadence

HIPPA left the music playing which helped the time pass a little faster and drowned out a bit of the mublechatter over the burpees!  And at times there was confusion on whether we were calling for CDDs or LBCs.

We got a little more than halfway through the deck and it was time to head to the Fighting Yank!

Pledge of Allegiance.

Announcements

Extinction Run
Bunker will be SHUT DOWN next week, Nov 13th  –  Come to Gashouse Painlab for Rudolph’s final Q before he moves
Christmastown 5k – November 27th – the race signup is full, but you can still come and help push for Speed for Need
Blood Drive Wednesday Nov 10th
Christmas Party – Dec 11th

Prayer Requests

Queso – still awaiting MRI results
Injury free Extinction Run

We closed with prayer.