Author: Whoopee (Page 9 of 25)

Disclaimer, WU with SSH, Q fail Imperial Squats, and some other stuff. Mosey to 2nd entrance to park to the equipment lot for some 10/20/30 but Q Omaha’d to just 10/20 and went something like this: 10 Squats, 10 BB situps (or was it WWI???), 10 Mtn Climbers/10 BB situps, 10 SSH/10BB situps. Took a quick breather then 20 reps of same stuff. I had enough of dat and was bored….skip the 30 reps and follow me to Picnic Shelter. Start doing step ups (almost time for Chad 1000X, anyone surprised? did not think so). Each pax took turns going out to parking lot for 2 Monkey Humpers while the rest of us kept stepping upping. Next we did some 22’s…..well, all of us did except Sargento. He did his own thing. That’s ok, we all know how those uppity Cramer Mountain/Belmont/Members Only douches are…..I let some of the pax pick the exercises and I believe it was Nutria who picked Merkins. Someone else (? Linus) picked LBCs. We knocked those out then Moseyed over to Clavin’s Hill. I offered a change in the workout if anyone remembered the name of the hill, but (as far as I HEARD) no one knew. Watts Up claimed to have said it. Maybe it is so, however I am the Q. I am writing the BB. I can write whatever I want to and THAT. MAKES. IT. TRUE!!! Watts Up said it was HIS hill. I quickly corrected him. I then went on to teach him about bits, bytes, nibbles and dwords. It was difficult because of his teeny tiny pea-brain that has a hard time understanding IT stuff….thankfully I understand that stuff so well, it was eventually possible to debug his brain and get him back on track….anyone remember where I was going with this????

Eventually we got to the hill……….CLAVIN’s HILL. Was Clavin there? Why is it his hill? Who names a hill after themselves anyway? What day is it? Who am I? Where am I?

At the hill we did some stuff. First we partnered up and P1 stayed in Plank position while P2 ran up the hill (Whose hill?) and did SSH with varying numbers of reps. When P2 got back down the hill, we swapped and continued with the SSH at the top. We did 10 then 20 then 30 then 20 then 10 reps of SSH each. After finishing all of that, we ran up and down the hill a few times. I was wasting time just a bit and with all the steps ups lately, really wanted to see if that helped with hill climbing and just for the record, the answer I believe it yes. We moseyed to the first entrance to the park for a few exercises then called jailbreak to get back home. We had about 2.5 minutes so we did some Mary then called it a day.

We finished with the pledge and COT.

Great work men-thanks for coming out on a Monday. I still have not regretted posting in the last 5-6 years but can remember plenty of times I have regretted fartsacking. I need to remember this at 0500 when the alarm clock goes off. Maybe I could write it on the ceiling above my bed…..

Whoopee

So we had at least 3 starting off times this am meaning this: A ruck group left at 0600. A running group left at 0630. Another running group left at 0635. A rucker stopped at 0655 and the other ruckers continued until 0715. A different rucker did step ups for the upcoming Chad 1000X (thank GOD it’s almost here!!!!) along with some rucking. A running group got in at 0715. And finally another running group of 1 got in at 0717. It was good to see a descent crowd this am including a final group (of 1 on IR for stage 4 sandy vaginitis) arrive at 0725 for COT and Q Source. Everyone did some work this am which is the point-You vs. You.

Next was COT then Q Source-I was notified Saturday by Stroganoff that I had Q Source this am. I should have known but did not so the reminder was helpful. I’ve got a few ideas in the hopper so it was not really a big deal to find out late, the biggest problem was picking which one. I’ve got a somewhat strange idea I will probably pull out later but today was not the day. I saw a post by Art of Manliness that seemed like a good one so we went with that. It’s called “How to Give and Take Criticism like a Man.” This, like so many things in F3, would have helped me a few decades ago assuming I would have listened……which is another topic altogether I guess. Keep in mind this was directed at helping with criticism which is very different from MUMBLECHATTER…..also referred to as constructive criticism by some but again, very different from what this post was about in my opinion.

During the discussion we talked about anatomical reasons for not responding well to criticism (insert amygdala discussion here-suffice it to say, I believe I have a VERY LARGE amygdala, my wife may not agree but what does she know and who has the title of SCA?????). We also talked about the MANY ways that I have screwed this up in the past year or 2…..but I am working on it and getting a little better each time. On the receiving criticism part, the 2 that struck home with me are 1-shut your trap and listen and 2-don’t take it personally. Both of these are tough for me. Keeping quiet for long enough to have a reasonable response I think is where I go wrong over and over. If I am honest, I suspect ego plays at least a (tiny) role here too. That’s another tough one for me.

We all actually contributed a lot to this discussion which was great. It’s funny how similar we are and the common threads we seem to repeat as far as mistakes or lessons we have learned. It is times like these that I wish I had found F3 when I was in my 20’s or even in my 30’s. Had I listened, I really think I would be a different person than I am today. But then again, I am not really sure I would have listened if F3 found me when I was in my 20’s. I guess I should just be thankful that I am part of this group.

By the time we finished, we had also talked about Neuroticism, Ben Franklin quotes, and Eroticism. I am going up to get a dictionary and thesaurus from upstairs so I can look up some of these things.

Thanks for hanging around for Q Source. I enjoyed that a lot more than doing my step ups. Don’t forget about Chad 1000X this Thursday at 0500 at the Bulldog AO. As Roscoe reminded us, you can partner with someone or scale it down with less weight if you want. I’ve got some Jocko stuff he donated for those who are there so come check it out if you can.

Whoopee

Good crowd this am, fair mumble chatter, don’t read anymore if you have eaten something recently….

We started with a quick disclaimer then a warmup. We moseyed to bridge and lunged across. About halfway across I said something about the wood ending or wood being short, someone said “that’s what she said” and then it came out. I cannot un-hear it. Tesla said “that’s why I have a long tongue.” There, I got it out, you read it. Now try to forget it. We finished lunging, did some hops on the way back then moseyed up to the steps near the F3 Painted Wall (if you are an old guy, you know what I am talking about). We 3-partnered up and split up. P1 up top doing big boys, P2 at bottom doing SSH, and P3 run up stairs and tag P1 who runs either down the stairs or around the building to tag up P2. We ran thru this a few times. After this we moseyed back to the bottom corner of the square for some 22’s. This wasn’t the usual 22’s, it was backward 22’s, also called 22’s. We started at the bottom with 22 Mountain Climbers then Nurred up the hill for 20 Big Boys then back to the bottom for 18 Mtn Climbers…all the way down to 0. We moved on back to the bridge and lunge or hopped across the bridge and got to some benches for step ups and Derkin/Plank. We partnered up and split the 200 step ups in Dora fashion with Plank position for the partner not doing step ups. As a group we did 1000 total step ups then moseyed back to start for some Mary then finished up.

COT and Pledge then we finished. Prayers for guys traveling this weekend.

I’ll try to forget the tongue thing……

Whoopee

BTW, my legs are a bit sore. Got the Chad1000 coming up in November, Blood drive, and Extinction Run coming up.

We had a good crowd this am at the Storm. There were a handful of guys coming in hot after some EC-love seeing that! We got started on time with a quick disclaimer (no FNGs) then the Pledge. I mentioned we would be doing exercises that basically did not involve arms but that you could Omaha for yourself if you wanted to substitute Merkins for any exercise. We got a quick warmup and took off.

Mosey to the bottom of the hill where the art thing used to be for some BB and JS. 1 Big Boy, 1 Jump Squat. 2 Big Boys, 2 Jump Squats, continue up to 10 Big Boys, 10 Jump Squats. Dr. Seuss made it look easy. Once everyone finished we moseyed up the hill to the traffic circle. We nurred as much as we could except when a car was coming down and we scrambled like roaches to get to the side then continue on nurring. We finally made it to the top and did some SSH and Big Boys.  We finished there and moseyed down the hill to the front of the school by the barrier things that were perfect for the next set of stuff. We quickly divided into 4 lines then assumed the positions. Spot 1: step ups X 20 each leg. This was the timer for the exercises (possible a little long if I do this again). Once step ups completed move as a group to Spot 2: Bonnie Blairs (or lunges). These guys moved to Spot 3 when Spot 1 guys arrived. Spot 3: Big Boys. Spot 4: Donkey Kicks. Everyone moved up a spot and the Donkey Kick guys moved over to the step ups for the next round until we had all moved thru all 4 spots. Next we did some 4 corners in the main parking lot by the school with 10 Burpees at first corner, 20 American Hammers at second, 30 LBCs at third, then finished with 40 Heels to Heaven at the final quarter. At this point I was swinging blind because I had run thru my Weinke so we did the old standby……mosey around until something comes to mind…….there’s a nice wall……how about some……..hip slappers? Sure, everyone loves hip slappers, right? Eventually mosey to the corner for 3 sets of Hip Slappers then slow mosey back to start for about 5 minutes of Mary then call it a day, but not before some Pickle Pokers by Bubba Sparxx. I inadvertently shut him down a little early on the reps…..my bad. Had to be there.

COT then prayer…

Extinction run coming up in November (ask BOS).

Blood Drive soon (see slack or ask Bubba Sparxx).

5K fundraiser/run for South Point (ask Radar).

Good work today guys. I had a few of you call the exercise or count which gave me a chance to catch my breath or plan my next exercise. Seuss, might need to change your name to Machine-you never stop-lotta respect for you. Guys coming out for EC also, y’all are consistent and solid-if you have not come out for a pre-workout EC run, give it a shot. You won’t know how hard you can push yourself if you don’t push your limits a little more each week. Give the EC a try sometime. It’s great 2nd F time also-more than you realize.

thanks for the opportunity to lead-Whoopee

3 for a Sammich this am. We started with short mosey to the wall for some step ups, moseyed to the old vet building for some Mary and watched the Pubbers come running by, then moseyed back to the wall for some more step ups. It was a good morning with some good chatter-best kind of Diablo Sammich. We discussed a few options for the future of Diablo Sammich. Come join us next week if you have any interest.

Finished with a COT.

Whoopee

OK, so here is my attempt at a pre blast. Some of you are aware of the Chad1000X workout. It is a Hero WOD dedicated to Chad Wilkinson. He was a Navy SEAL who took his life on October 29, 2018 due to effects of damage to his brain sustained while performing his duties as a SEAL. The goal is to bring awareness to the epidemic of veteran suicide and also to help be part of the solution through support of the Navy SEAL Foundation and other veteran health initiatives. GoRuck and Jocko are sponsors of this national event scheduled for Veterans’ Day this year.

The workout is 1000 step ups completed with 45# ruck using a 20 inch box for the step ups. Do this as fast as you can and lowest time gets to take the trophy home. I have scoped out a few AOs, and it looks like the Bulldog has the best site. There are 21 benches that are approximately 20 inches (disclaimer***I have not measured). I will assume you are being honest if you do this on your own, but would love to see a few guys join me on Thursday, November 11 at Bess Elementary School (Bulldog AO) at probably 5 am start time. If enough are there, I’ll supply a few coolers with water and gatorade. I will need a head count beforehand if anyone will be joining me.

HERE IS THE GOOD PART: For a nominal fee (you pick the $$ amount) you can be entered into a competition with me. If you have the winning time, I will donate $1000.00 to the Chad1000X fundraiser in your name (along with all the $$ from donations).  You have almost 2 months to train. If you cannot make it that day, feel free to do the workout another day, send me your time along with your $$ donation anytime before end of day November 11. I’ll be happy to take random donations also but would rather have you join me.

thanks.

Whoopee

6 for Coconut Horse, all 6 ran and 1 also did step ups and rucked. 3 for Q Source-we discussed Candor and it’s application. Great job men. Hope to see you this week.

Whoopee

TimeFrame got us going with the disclaimer, pledge, and warmup then the 6 boot campers were off-we moseyed and nurred our way to FPC. The side of the church a nice wall for step ups so that was going to be our base for the 300 workout today. Luckily, we found some rucks there. I have no idea how they got there but thankfully we made good use of them.

I ‘splained how the workout was going to go. Each pax picks an exercise that we do together X 10 reps. We get thru the 6 different exercises (6 pax) then we run a lap around the church for total of 5 sets (6 exercises X 10 reps X 5 laps =  300). On the lap, start with either 30 lunges or 30 bunny hops  then mosey the rest of the lap. Each lap you alternate between bunny hops or lunges. The exercises were as follows: Step Ups (with or without a ruck), Monkey Humpers, Squats, Diamond Merkins, Flutter Kicks, Shoulder Taps.

Stroganoff was around doing some OYO work on the stairs so we joined him briefly. I suspect he had the runny bunnies and didn’t want anyone to know that he had to keep running off to the woods. We made it back to start with a little wall sitting along the way then finished with some Mary.

Rudolph and Mayor were the form police and I think both played bad cop. I wouldn’t say it was so much mumble chatter as it was like being with your Aunt Dot and Uncle Bob and listening to them argue about what temperature to set the thermostat. Slick enjoyed leading those monkey humpers a little more than I expected….there might be a beast in there somewhere just waiting to jump out and Q sometime soon. JJ and Watts Up were solid as usual-knocking out the reps and laps like it was no…..big……deal.

At the end, we enjoyed some Conway Twitty being sung WORD FOR WORD by Mayor and JJ. I did some backup for them but really only knew a few of the words. That made my day.

As usual I got more out of this workout than I expected. It’s interesting what happens during a workout sometimes. The ability to come out here and exercise with others and be part of the pack is often taken for granted by me. Not just the exercise but the things that people say and the “constructive criticism” you get that you are still thinking about a few days later is often more important than the degree of muscle soreness that also lingers. It’s that candor that rears its ugly but important head to sharpen the iron that really changes who we are. If you don’t post, you won’t know what I am talking about. Like Tiger says, prepare every day. If you are not posting, are you really preparing?

Great work guys-Whoopee

It was like the Wild Wild West this am at GasHouse. Roscoe and Shortsale did the IPC week 0 challenge, Les Nessman led the PainLab, and the rest of us were entertained?….no, serenaded?……a little, but not really, tormented?…..depends….. but no, molested and scourged?…..sounds about right. We were given more than a full serving of Rudolph at his finest, and he was not even the Q this am??!!  My ears are still burning, so I might not remember it EXACTLY as it happened, but this is what I remember…..

It was a dark and stormy night….., sorry, wrong story. It was actually very pleasant and far from anything resembling THE GLOOM. The sun was on its way, it was probably about 60-ish degrees, a few guys started coming in and then Rudolph arrived. It really wasn’t bad at first. But then…..WTF happened? There was talk about things I cannot put into print as I would prefer not to soil my family name. Just trust me, it was not pretty and my ears are still asking, no BEGGING for clorox to be poured into them. All I will say is this: Linus, watch your 6.

We started with the Disclaimer, a quick warmup, run through the 5 core principles of F3 for our FNG, then everyone went their ways.

For the Bootcampers, I tried to pick a fight to start with. We moseyed over to the usual spot of the PainLabbers and put on some good Luke Combs music while we did a bunch of step ups waiting for the PainLabbers to come take a butt-whippin’ but they never showed. We finished our step ups and moseyed over to the parking lot where the PainLabbers were and did some big boy sit ups right in the middle of them. They pretty much ignored us……..oh well, move on. We moseyed to the picnic tables for some more step ups then moseyed to front of Shiele and introduced our FNG to hip slappers. There were occasional pauses during our HS while we listened to some more GOOD MUSIC from Luke Combs. Next, we moseyed and nurred up to the track a Grier with a quick stop at the steps for a few trips up and down with big boys at the bottom and some jump squats at the top while we dodged the shrubbery growing on the steps. NOTE to self: bring some weed killer and a weed wacker next time. I think it was about this time Rudolph started his stuff…..I’ll leave it at that and chalk it up to #youhadtobethere.

We moseyed over to the picnic tables…..WTF????? somebody stole the picnic tables!!! Quick Omaha to the baseball dugout and use the dugout for some more step ups. I think at this point we went to the G-spot on the field for some Mary and again,….you had to be there/Rudolph started back in. Next we moseyed up to the track and the plan was to lunge the track with merkins for relief whenever your legs got tired. I explained the simple point system for this exercise and we took off. Eventually we sprinted/ran/jogged the last 100-150 yards. It was close to time so we went back to the steps for a few rounds then moseyed back to start with some People’s Chair and Hip Slappers before get back home for just a couple rounds of Mary.

We finished with announcements, Pledge, and COT then named our FNG, Jeff Joyce, Slick.

Oh yeah, we also did Namorama (thanks Roscoe and Shortsale)…….

7 sacks showed this am. We had a quick warmup then moved to the wall while I ‘splained the plan. For 10 minutes we will do step ups: 20 step ups every minute on the minute (EMOM). We then did 1 more set just for fun to mess with your mind while you are tired. Next we moseyed to Gastone’s hill, rucked up, did some big boys at the top, then moseyed back to the wall for more EMOM step ups. We did a total of approximately 400 step ups. That’s not quite half the amount for Chad1000. Better get those step ups in before November 11 which happens to be a Thursday for anyone interested in participating.

Good work men. It was tough but not as tough as doing them OYO. We finished with pledge and COT.

Whoopee