CPAP posted F3 Lutz, F3 Suncoast region, Thursday am

CPAP posted in Charleston, SC AO – The Bridge

CPAP posted down range in Birmingham, AL – The Hills AO on Wednesday am

CPAP posted at AO Hurricanrana in Durham NC.

YHC took advantage of the CMS workday schedule to post at 8@8 for the first time in a long time. Solid crew out to enjoy the perfect running weather.

7 HIM’s gathered at Bulldog on a perfect day for a beatdown.  There was a multitude of gripes and grievances expressed by the pax, and Flintstone will undoubtedly be haunted for the rest of spring break by the electronic voice calling out “3-2-1-Exercise 1.”  Here’s how it went down.  We started with a quasi-disclaimer followed immediately by Seal jacks, Abe Vigodas (super-slow), Low-slow squats, and merkins (all 10xIC).  I set up music and moved on to The Thang, 20 seconds of work followed by 10 seconds of rest (“Tabata”).  4 rounds of each set of exercises:

Set 1 = KB pullovers, Thrusters, Lawnmower rows (L), Lawnmower rows (R)

Set 2 = KB swings, Flutter kicks, Mountain climbers, Heels to Heaven

Set 3 = KB pullovers, Curls, Bulgarian split squats (L), Bulgarian split squats (R)

Set 4 = KB swings, American hammers, Star crunches, Scissor kicks

10 seconds of rest is usually an ambitious transition time, especially if changing positions or weights.  However, I really wanted to avoid pauses that extended the rest time.  At the same time, the “Tabata” concept (20 seconds on, 10 seconds rest) requires you to work hard to make your 20 seconds of work count every time (more on that below…).  In the end, we all put in good work and got better.

We took one farmer-carry mosey around the parking lot between Sets 2 and 3, and after Set 4 there was just enough time for a down-and-back lunge walk.  Hunchback helpfully posted a permanent American flag on the post that used to have the “Turn your engines off, kids breathe here” sign which curiously got replaced by a “No smoking” sign, so we said the pledge and continued with COT.

Announcements
Montana VQ Saturday at The Yank
Convergence 4/13 at CaroMont Park downtown, followed by Community Foundation Run with Speed for Need, all other AO’s closed
Extinction run to be rescheduled.
FCA Golf tournament on April 15th – see Hot Corner to participate or help sponsor

Prayers
Latte, Huck, Kool-Aid and Pax on IR, marriages.

It’s an honor to lead this morning – thanks to all the pax who showed up and expressed their honest feedback.
– Nutria

Lagniappe:  In case you’re you’re curious about whether or not 20 seconds is REALLY all it takes to get the job done, here’s a brief history (from https://www.verywellfit.com/tabata-training-definition-1230982).

Tabata training originated from the world of athletes, as many of our workout ideas do. Dr. Izumi Tabata, a professor at the Faculty of Sport and Health Science at Ritsumeikan University in Japan, along with the head coach of the Japanese speed skating team, wanted to find out if very short bursts of high intensity exercise, followed by even shorter rests, would improve the skaters’ performance.

While Breaker was off moseying up the mountain with the sweeter half of the concentrica, and Hot Corner was rucking incognito, YHC led the Pax on an up-cycled version of a Q from 2018, YHC’s 1st F3 year.

After the pledge we began the warm-up with SSHs I/C followed by 1 burpee. Moseyed to the GI bridge with a bet: If the gate is closed, 5 burpees. Open gate, so a lunge walk across the bridge. Mosey to the island within the island to continue the wam-up with imperial walkers I/C followed by 2 burpees. Mosey to the second bridge, lunge walk the bridge, mosey to the back lot to complete the warm-up with goofballs followed by 3 burpees, toy soldiers and 4 burpees and finally merkins and 5 burpees. Watts Up astutely called out that YHC was using the burpee count to keep track of the warm-up exercise count. That’s probably a true statement.

All warmed up and on to The Thang! Staying in this favored lot (flat, usually devoid of vehicles, and mostly dry), the Pax divided up for some partner four corners. YHC is a fan of proper, or at least better form, so no high-rep counts, just P1 running to corner 2 and back while P2 AMRAPs at corner 1 for big boys. Flap jack until P2 comes back and both mosey to corner 2. Repeat the process at C2 with hammers, C3 with squats, and C4 with lunges. The distance between corners 2 and 3 and 4 and 1 are very short due to the rectangular nature of the lot, so many thanks to Virus for suggesting to run the diagonals instead. A strong Q knows a good thing when he sees it, so round 1B included a good bit of extra running with the same exercises. Thanks Virus! 5 burpees for the train, start round 2. Same concept, but different exercises. C1 had LBCs, C2 V-Ups, C3 merkins, and C4 jump squats. Round 2B was cut short by time, so back to flag. Sorry guys, no time for a triple nickel.

Tesla asked for 3 burpees with the remaining 15 seconds, YHC obliged.

Announcements: Convergence and Foundation run 4/13; FCA golf tournament 4/15 see Hot Corner; 5/14 Young Life golf tournament see Buckshot; 5/18 (new date) for Puff Puff Pass Extinction Run; Montana with the VQ Saturday at The Yank.

Prayer Requests: Breaker’s aunt, BOS’s 2.0 and mother in law, Anchorman, Turtleman, Huckleberry, Blueprint, Buckshot’s cousin, Hot Corner’s mother in law.

YHC took us out. It was an honor to lead. -Orangeman

Old school crew at Devil’s Turn for a classic route and progressive “tempo” run.

I got the dreaded text from Maybelline the night before and was reminded that I was Q the next morning. No factor, whip up a quick Weine and all set. There was one problem that I didn’t know was a problem at that time….rain. I checked Slack before going to bed and there was a comment about puddles or rain  in the morning. Well……crap. Gotta come up with something else but it was too late. I’ll wing it tmro, too late, gotta get some sleep.

Then I wake up and hear the rain. Surely it will stop soon. Maybe no one will post. Was that thunder? Maybe just swing by the Teeter and pick up some gift cards for coffee??? Anybody remember that one?

Oh well, get my butt outta bed and let’s get this thing going. Fortunately 4 other idiots posted this am. They made me a better man this morning and that’s really what matters. I really didn’t want to be there. I had plenty of excuses saved up and it really just came down to I did not want to let them down. I told them thanks for posting, and I have done that before. However, this time I REALLLY REALLY meant it. No disrespect for the previous pax I have said that to before. Today seemed different and I’ll say it again-thanks for posting.

We did some exercises. We stayed off the ground for the most part. We did some hip slappers but not too many. We got back in time for COT then everyone went on their way. I thought about this morning multiple times during the day. If you are reading this, just know when you don’t post, you don’t make an impact on someone (for the most part). Not being there once or twice (or more) may not seem like a big deal. However, I’ll argue, at least based on my experience, it’s a really big deal. Think about the opportunity you are passing up. Possibly making an impact on someone who maybe just needs that push to get over something big. We’ve all been there. Hopefully there was someone who intervened before we made that really bad decision. How about reaching out to that Kotter and getting him back out here? Better yet, get that guy you EH’d a lot last year but eventually just gave up and stopped asking?

Be there for your brothers-they need you.  See some of you tmro.

thanks for the opportunity to get out in the rain on a day I really didn’t want to be there-Whoopee