Great weather, small but high quality crowd this am, started with some EC since the CHAD1000 is right around the corner (shameless plug…..Friday, Nov 10, location TBA, prob Bulldog AO). Linus showed a bit early for some mosey, quick conversation and 17 step ups.

Disclaimer at 0700, Pledge and then an unusually long warmup by my standards. Thanks for noticing Defib and Roscoe. It’s nice to know that people are paying attention and not just going thru the motions. Boot campers with Linus and we are off. Mosey to the wall at the front of GasHouse for some wall work. We did some wall sits between exercises with “enough” reps of donkey kicks, hip slappers, dirty hookups (where were you Spiderman????) and Bulldog Merkins-think derkin in a horizontal position pushing your legs against the wall to stay upright while doing a merkin. I really wanted more hip slappers but didn’t feel that was going to be popular. Guess I am getting soft….gotta work on that.

Mosey across the street for some suicides in the parking lot. Every parking space for about 15-20 spaces we did suicides with a single burpee on the far end. Not too tough but did get some running in with all the back and forth. Next was 11’s with big boys and merkins again in the parking lot. I always lose count and end up doing too many but really couldn’t say if that happened today. Again, lot of steps then moseyed to the hill in the neighborhood. I believe Queensgate is the street name and as we approached, SS reminded me he had to leave so I asked for some suggestions for exercises for a triple nickel on the big hill. He must have had a good night last night. He initially suggested wolverine burpees with an evil grin then softened up and changed to jump squats and mountain climbers. Thanks SS. I really didn’t want to call your M to tell her you had “fallen down some steps” and that you were in the ER with multiple injuries and would be late getting home. The hill was pretty tough and by the time we got back to start, we had logged over 3.6 miles. I’ll have to work on that for next time-we could have gotten 4 miles without too much more of a push. We moseyed back for COT with the pain labbers then hung around for awhile just talking.

During the Triple Nickel, Roscoe, Defib and I discussed the idea of “how are you spending your time?” The Daily Stoic this week briefly discussed this and it’s really been on my mind. We are really careful with how much money we spend on groceries, vacations, things, clothes, fun stuff….whatever, just fill in the blank-money is something that is easy to measure and we are really careful with it, especially when times are a little lean. The reality is, you can always work more and make a little more money, spend a little less….whatever. You can replace money after you spend it. The point is we oftentimes are really careful with money. What else are you really careful with besides money? Are you also careful with how you spend your time? If you think about it, time is the one commodity we have that can never be replaced or increased. You have the same amount of time I have each day. 24 hours, that’s it, no more and no less. How are you spending it? Are you sleeping in and missing a workout? Are you watching some mindless show on TV that really has no chance of making you a better person and while you are doing that, taking time away from your family? I said this earlier this week…what if you only had 5 more days to post and then could never post….EVER AGAIN. What if I only had 5 more posts and then you never saw me again? I know these are somewhat morbid thoughts, but seriously, it could happen. How are you spending your time? Make sure you are deliberate in your decisions about how you are spending your time and how you are taking care of yourself and those around you. This seems like the perfect time for another shameless plug…. this one is for the 40 DAY CHALLENGE. The habits you can establish during this 40 days could be what improves your life and the lives of those around you more than you can imagine. Find a time to spend with your M on a date. Do something she wants to do and be happy doing it.

At some point, time will run out. I am not suggesting you focus on this morbid thought, however it should be something that crosses your mind on a regular basis so that you are making decisions that you will not regret. Now get up off the couch, put your phone/computer away, and spend some time with your family or M making a memory.

Bring on the 40 day challenge, I’m ready.

Whoopee

Today was all about building some camaraderie amongst the PAX. Yes, we all show up and grind but sometimes you just gotta let loose and have fun with it!

Warmed up with some SSH, R/L, L/R, Hurdle stretch, figure 4 stretch, 5 big boys, 5 Mike Tyson’s, 5 burpees, mosey to far parking lot across the field.

We did 3 renditions of Route 66:

1. Bear crawl with Mike Tysons

2. Lunge walk with air squats

3. Crab walk with big boys.

After a quick grind we played ultimate frisbee on the field and I was happy to see everyone had a good time.

Balljoint had some clutch catches and passes.

Volt was grinning ear to ear for once.

Stogie was a monster on defense.

Gearwrench was all over the field.

Chubbs was an absolute beast (MVP)

I like to think I had a few nice throws.

Westside has an absolute cannon.

Bedpan had a great all round performance.

At the end we did pledge and COT, thanking God for the day, for each other, and for the physical health to be able to do what we do. We pray specifically for the Hall family and for others spoken and unspoken.

4 Ruck and two ran

Light crowd coming out of holiday.  2 ruckers 2 runners

No q source

I’ve been accused of sabotaging folks legs on the mornings of their 5k and 10K runs in the past. So with that being said I was going to let these guys go as Hard or Light as they want to today. It was a very simple warm-up due to the light nature of the first round of work to be completed on the track.

To the track we go stop at the gazebo for 5 HR Merkins. We then slow mosey to the first set of benches by the soccer field for 5 LBCs. We slow mosey to the far end of the track for 5 Jungle Boy Squats. We now head over to the second set of benches by the field for 5 Big Boys. Now head back to the starting point to rinse and repeat adding 5 reps to each exercise as we complete a lap until we reach a total of 25 reps. Then once we finish we’ll subtract 5 reps bringing it back down to the original 5 reps per exercise and if you finish early just keep doing rounds of 5 until time.

Simple enough if you want to be a hammer down, hawg head, stubborn as a mule, ultra elite, badd ass you can. Or if you want to use this as a warm-up for your run today no problem this one is a true you vs you workout.

It was Gumby, Slaw, and myself out here. To be honest I was surprised anyone was here for this one given the run later this morning. I took it a lot easier than the other 2 did. I think they lapped me 2 times but they did finish my last round with me pushing me through to the end. For that I thank you guys.

TIME

Pledge

COT

Pockets had the Q at Old School on this lovely Saturday morning.  Well as you can see by the title Pockets wasn’t here. That’s OK The Show Must Go On as they say. This is why I keep a Rolodex of workouts saved in my Google Drive. After a quick Warm-Up we were off to the Courthouse Square for a bunch exercises and a bunch of rounds of 4 corners. The werk went down as such we ran the 4 corners WOD stack’em and unstack’em style until we pretty much ran out of time.

• Round 1 – 5 Burpees at each corner
• Round 2 – R1+10 Lunges at each corner
• Round 3 – R1+R2+15 HR Merkins at each corner
• Round 4 – R1+R2+R3+20 Squats at each corner
• Round 5 – R1+R2+R3+R4+25 LBCs at each corner
• Round 6 – R1+R2+R3+R4+R5+30 Flutters at each corner

We Unstacked the rounds in reverse order until we were running low on time.

Back to the flag just in time to get the Pledge and COT

Several Saturdays ago Gumby brought the pain at Old School with a grinder of a workout. He hammered us with blocks and running and burpees oh my. Well I must have loved cause I added a little more block work and mashed all that crap up brought it to Folsom on this day in history. It went down like this.

The Exercises

• Thrusters
• Curls
• HR Merkins
• Goblet Squats
• OH Extensions
• Strict Front Raise

Buy in 5 burpees every round. 20 reps of each exercise first round followed by a lap around the tennis courts. Next round was 15 reps of each exercise followed by 2 laps. I believe ya’ll get the picture we kept this style until there were only 5 reps and finished with 5 laps around the courts.

Pledge

COT

We warmed up. We ran to McQuitter’s Wall. We did a lot of Jump Squats and Step-Ups at the wall and ran the hill beside it too many times to count. Once we finished all rounds here we ran around the block to the 4 way stop light and did several rounds low bar Pull-Ups paired with HR Merkins at the 4 way flashing light. That’s about all I can remember as I’ve slept a lot since then.

Pledge

COT

Gumby said score was three to one.
Close enough for YHC.
Fact #1
Genetics wins out. Luigi is a clone.
Fact #2
Bigfoot didn’t get his athletic ability from his dad.
Fact #3
Slaw is very aerodynamic when he pins his ears back.
Fact #4
Def Leppard never loses.
Fact #5
Burpees, Abe Vigodas, HR Merkins, LBCS,
SSH & Moroccan Night Clubs were all part of warmup.
Prayers
Gumby’s mom.
Wojo family member.
Turtleman.
Huck.
Others not spoken.

Good stuff to share. Brillo is a new sailor.

Announcements
F3 lunch.
Stanley Creek Massacre.
F4 trail run.
Beer ruck.
Half marathon ruck.
Christmastown 5k.
Christmas party.
Check listings for time and location.

Pledge.
YHC took us out.