It was an honor to lead the gashouse this morning.   In honor of F3 Cardinal’s untimely passing last month, and in an effort to raise awareness of the devastating effects of heart disease, Short sale was kind enough to left me highjack the Q this morning and do a little something different.   21 Pax answered the call for a combined beatdown and heart health education.  Instead of the typical warm-up we reviewed the definitions of cardiovascular disease, statistics on the incidence and prevalence of various risk factors for CV disease, and discussed the signs and symptoms of heart disease with a particular interest on what to do if you find yourself in an emergency situation with an unconscious victim.  YHC threw out information and sprinkled in exercises to get us warmed up.

Here is what we discussed:

Statistics:

Heart disease is the number cause of death in the US with more people dying from cardiovascular disease than all forms of cancer and lung disease COMBINED. Over 900K deaths per year.

9 burpees

There are over 127 million people in the US living with cardiovascular disease

12 Merkins

We spend over $407billion on heart disease annually

40 MNC

There are several modifiable risk factors that lead to heart disease

High Cholesterol – account for 4.5 million deaths annually

45 Squats

Over 40% of Americans are Obese –

40 LBCs

Poor diet contributes 8 million deaths annually –

8 burpees

75% of adults and 55% of high school students do not get the recommended daily exercise – AHA defined as 45min of moderate activity 5 days a week

25 SSH

29million Americans have diabetes, another 11 million are undiagnosed and nearly 100million are clasified as pre-diabetes

30 Mt climbers

124 million Americans have high blood pressure

The signs and symptoms of heart disease include chest pain, left arm pain, shortness of breath nausea cold sweats, lightheadedness and dizziness

Patients who go on to have a heart attack may lose consciousness and have no pulse (AKA Cardiac Arrest)

Patients who have cardiac arrest outside of a hospital have a 10% chance of survival

Performance of CPR doubles the chances of survival

BUT only 50% of witnessed arrest patients get CPR.

It takes on average 5 minutes for medical personnel to arrive on the scene in an urban setting- longer in rural setting

If you witness someone lose consciousness take the following steps:

1. Assess the situation (do not put yourself in a dangerous position rescuing others)
2. Call 911
3. Check for beathing
4. Assess airway (remove foreign bodies from mouth)
5. Check for a pulse
6. If no pulse/breathing start chest compressions -place your hands together one on top of another over the chest. Compress at least 2 inches at rate of 100/min (the song Staying alive has a tempo of 100 so start singing).  CPR performed appropriately is exhausting – in an effort to minimize fatigue Lock you elbows and rock at the waist.   Rescue breathing is no longer recommended.  Continue until help arrives of there is return of pulse/consciousness.  If there is an AED (automated electronic defibrillator) use it.  Place pads as shown of diagram – (usually right upper chest and left lower chest),  attach wires to box, turn on AED and stop CPR to let machine assess heart rhythm.  If shock is advised press the button to deliver a shock and check for a pulse.  If there is no pulse resume CPR for at least 30 seconds before repeating the steps to use defibrillator.

After a few great questions we split up to complete the workout –

Tube took Pain Lab and the  bootcampers came with YHC

We moseyed to Grier parking lot for 11’s with Merkins and Big boys

Mosey to First Pres for Dora 1,2,3 – 100 Merkins, 200 LBC and 300 squats

Mosey to grass field behind First Pres for Triple nickel with Monkey Humpers and Burpees

Mosey back to Schiele for 3 minutes of Mary to finish the hour.

Announcements:

Convergence 2/11 at Folsom 6:30

Viking Dash at Poston Park 2/25 10AM with race distances of 5K, 10K and 13.1 to choose from

Extinction Run Primal Brewery 3/4 – run to start at 9

Prayer requests:

Wirenut’s dad’s passing

Slim Shady’s family

Radar’s sister

Flintstone’s dad

Nutria’s brother-in law

Tooth fairy’s 2.0

Clavin’s M

Gumby’s mom

Ratchet’s son having surgery

Watt’s up’s nephew having surgery

Huckleberry

Turtleman

Warm up:

• Side straddle hops
• Hill Billies
• Squats
• Merkins

Mosey to FUMC parking lot

• 11’s
  • Burpee & Big Boys

Wall squats 60 sec, 2x

Mosey to Parking garage:

• Tie Fighters (baby Arm Circles in a lunge position) up the parking garage, then skipped.
• High knees

Down the steps to bottom of parking garage to work on that 6 pack…

•  Big Boys 20 2x
• Flutter kicks 20 2x

Mosey towards starting point.

• Wall squats 60.

Finish mosey to starting.

Round robin to finish up!

It’s Thursday and guess what. I’ve got the Q once again at Folsom at the Site Q’s request. Guess what else It’s raining again this place is starting to feel way I’d imagine Seattle WA feels like. No wonder it’s so crazy out there huh. Anyway there’s 7 of us here ready to put in some work. We mustered in the lower shelter as I didn’t want to do any running due to the weather and a nagging foot problem that I’ve been dealing with for a few weeks now. We start the warmup it went like this.

• 20 SSH IC
• 5 Mike Tyson’s
• 1 Low Slow Pause Squat/Stretch at bottom
• 20 Munkey Humppers IC
• Lower Body Stretching followed by Upper Body Stretching

Rinse repeat for a total of 2 rounds. Now during this warmup which was not very intense, someone whom is going to remain anonymous only because I really ain’t sure who did it evidently dropped a deuce. They didn’t break wind, they didn’t pass gas, they didn’t do a little toot. No they shat themselves. It was bad. I had to remove myself before yakking all over myself. Touché whoever you are. I guess we all could say that was a $h*tty warmup.

After getting my bearings back together we got back to work with a little Triple Nickel that consisted of Pull-ups, Dips, and since there was no running we did Box Squats.

That felt great so we did another Triple Nickel with HR Mike Tyson’s and 5 Strict Step-ups per leg.

Now that we’ve got the upper and lower body warmed up and ready to go let’s focus on the core. We hit 3 rounds of Big Boys, Flutters and crunches.

Next we did some mobility and strength work. We did a lot more stretching followed by 10 Temp Squats and then 10 Tempo Merkins. (3 count down, 10 count at the bottom, return to the top that’s 1 rep) When we finished up with the last rep GearWrench noticed some bat turds near his face on the ground while getting up and then he noticed a tiny Shiitake Mushroom shaped dry spot inside the middle of what was hopefully a sweat stained thong shaped spot on the cement floor. Now a normal man would maybe be ashamed of himself but no not GearWrench he was very proud. Heck he’s the one who pointed it out to everyone and wanted it put down as the name of this BB. It’s the little things in life I guess. Literally like little.

Now for the final push my friends 30 sec. of work and 30 sec. of recovery. Went well so we did another round with 30 sec. of work and 15 sec. of recovery this go round.  Work was as follows.

• SSH
• Lunges
• Merkins
• Burpees
• Imperial Walkers
• Squats

Thats Time Men.

COT

Announcements: 2/11 Folsom Nationals (Bring Your Pushing Rocks Team)
3/4 Extinction Run or The Rooster which ever you want to go to.

Prayers: Wichita’s Family, Huckleberry and his family, Turtleman, Big Pappy, RoundUp and family, My immediate and extended famil.  I’m sure there’s many more that I am forgetting so I’ll leave it like this. Pray for each other, our families, our friends, our teammates at work, our government, our Churches etc… like your life depends on it.

Thanks to all who showed up and showed out today.

I believe we had a record 20 pax post this morning for the combination of Diablo/Pub.  Thanks to Flintstone who’s Push the Rock challenge has invigorated the pax.

Announcements:

Convergence 2/11 6:30 at Folsom

Extinction run 3/4 9am at Primal

Viking Dash 2/25 at Poston park

Heart Healthy Bootcamp 2/4 Gashouse – Learn what to do in case of medical emergencies

Prayers:

Huckleberry, Slim Shady dad, Flintstone dad, Wirenut’s dad, Radar’s sister, Big Papi’s hip, Slaw’s M

Praise for Breaker’s daughter in law

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

One of the top rules in F3 is this. Preparation > Control! In fact, it is a core life principle if you want to be intentional and get through the chaos that gets thrown our way about all the time. And the last three years we have been in a chaos inducing environment like no other. So how you react to it makes you or breaks you. More on that later but that is the theme here today.

YHC showed up damn near late today. 5:29. Two guys at the AO. WTF! A little rain? Or Ground Assault pulling guys out? No lights on the field so Centurion was absent. Orangeman and Sargento in the lot. Sarge gives me the deck of death, says he needs some miles so it’s me and Orangeman. About that time J2C rolls in. Dressed in a damn spacesuit! In 60 degree weather if a little wet! A spacesuit! And this is the guy in short sleeves in 28 degree weather at The Yank last Saturday. Then Stinky Bird rolls in. So we got a few players! This looks promising. But not a Deck of Death workout. YHC can come up with something better than that! Went like this:

Pledge, Sarge took off. YHC makes a veteran move and gets the pax under shelter as much to show competence and inspire confidence that this will not be a total S-show. As General Hal Moore says in his first principle of leadership in battle, a leader can either contaminate his unit with is attitude and actions or inspire confidence in the unit and be present in the battle with the unit and be in the fight with them.

COP:

Arm Stretches (YHC thinking about what to do here in the gloom)

SSH X 20 (the idea of an escalator appears in the mind of Tesla)

IW X 20 (The idea that this rain is not going to be very bad at all occurs)

Gravel pickers X 20 (Need to throw some moseys in and keep heart rates up is now present)

Grapevine Stretches (let’s increment by 5s, pretty standard stuff)

The Escalator:

YHC announces no deck of death. We’re going another direction.

5 burpees – run to the end of the parking lot and back. (good way to start and can think about what 10 looks like)

5 burpees + 10 big boy situps – Lunge walk back and forth to the end of the awning. (thinking here is we did upper body so let’s work on core next. All real time thinking, no preplanning)

5burpees + 10 big boys + 15 HR merkins – Do a skip back and forth (another upper body set).

5 burpees + 10 big boys +15 HR merkins + 20 Jump Squats – Nur down and back (back to core/lower body to let UB recover)

5 burpees + 10 big boys + 15 HR merkins + 20 jump squats + 25 CDDS – Karoke down and back (back to UB, seems like a good way to mosey at this point. Keep mixing it up. We’re staying in the fight! This is actually working)

5 burpees + 10 big boys + 15 HR merkins + 20 jump squats + 25 CDDS + 30 SSH (called cadence, YHC) – Bupree broad jump to the end of the awning. (Hybrid to finish off the escalator up. YHC is THE TOP burpee broad jump athlete in the entire F3 Nation! Easy Mosey back)

Repeat above again – Bear crawl same down, mosey back.

Escalator is done!

Light pole suicides- 5 merkins, run to each light, 5 merkins there and back. Keeps the heart rate up.

End with 2 minute plank.

COT.

NMM:As General Moore said, three strikes and you are NOT out! There is always one more thing you can do to gain an advantage. And after that another and after that another! We followed that rule to a tee and got a good result from it. There was never a question we would succeed here and YHC was determined to not give into any “flux” but instead display confidence and an obvious notion of “we have been here before and we can do this” as opposed to “what do you think we should do next attitude”. That is unacceptable leadership.  A couple of other items from General Moore that apply here as well. The biggest problem you can have is there is nothing wrong. Because when there’s nothing wrong the problem is there’s nothing wrong. Guess what boys? It’s coming! The las thing I thought of getting up and driving over to the AO is we wouldn’t have leadership and/or that YHC had to take it at that point. But it happened. So principle four comes up and that is that to get through something like this you fall back on your instincts, experience, and training to get through it. Preparation! A leader is always prepared to step up in a crisis and take the watch. Taking it on when the chips are down is where we find out what we’re made of. Not just as a leader but as a team. This team completed its mission in darkness and chaos. Should be the way we are as a movement and as a people. Let’s go make it so!

Honor to take this on today. Hope you understand the thinking process in real time above. Everyone in this group can do it. Not sure how many outside it can or even would take it on. That’s a problem. And we need to solve it boys. And not just at AOs and workouts.

Tesla

Again… we rucked.  And named the dog.  Welcome Nut Sack

We rucked… with a dog (to be named later).