IPC week 0
Category: Backblast (Page 107 of 904)
Round up on his hill
Rolled in at 5am to catch Westside doing some EC with the skunks, he helped me load up the blocks and take them to the bottom parking lot for a block beat down in some gross humidity.
Thunder is a 25min AMRAP, 8 exercises with 12 reps each is a round. We a competing with ourselves to beat our time from earlier in the summer to see if we have bettered ourselves. Not sure the heat and humidity did us any favors but I’m pretty sure everyone in our crew beat their old round counts.
12 Thrusters, 12 curls, 12 American hammers (count one side), 12 block swings, 12 rows, 12 Big boys, 12 heels to heaven, 12 Burpees.
Once we finished that up we did some escalating four corners, 10 Mike Tyson’s, 15 Jump Squats, 20 flutters, 30 LBCs
We finished with a round of Iron Hulk with the blocks
Announcements
F3 dads at Folsom 8/19
mountain to mountain ruck end of the month
Convergence Labor Day Monday at Honey Hunters stadium
Prayer Requests
Westsides family
SA’s family
Huck
Turtleman
Mayor
Norwood
Jackson Hall
With butter on top.
Warm Up:
Reverse Crunch, Flutterkicks, Merkins, Squats, SSH, Imperial Walkers
Pledge
20 Freddy Mercurys
20 Merkins
20 FlutterKicks
20 Shoulder Taps
3 ROUNDS
5 Step Ups per leg
5 Bulgarian Lunge per leg
15 Monkey Humpers
3 ROUNDS
15 Curls
15 Kettlebell Swings
15 Shoulder Press
3 ROUNDS
8 Lawnmowers per arm
15 Tricep Extensions
15 Curls
3 ROUNDS
10 Goblet Squats
10 Around the Worlds
2 Rounds
Timeframe takes charge.
We can always look forward to a Tesla quip at each workout he attends. He and several other PAX showed up late to the start. There was some excuse about a “slow car” in front or something. In any event, the warm up lasted a little longer and went something like this…
Plank for the PAX that were lolligagging getting to the AO on time. Plank walk right to complete a circle. SSH, Merkins, Squats, Hillbillies, Take a lap around the track
Mosey to the light poles. Skip from the 1st to 2nd. Lunge from the 2nd to 3rd, Bearcrawl form the 3rd to 4th. Hit the wall for wall sits followed by wall sits and Arnold air presses.
Mosey to the back of the school and hit the steps for 50 calf raises, 50 calf raises duck footed, 50 calf raises pigeon toed. Tesla said something about Texarcana and Cattle Trailers and a word that means “odd”. Mosey to the light pole for the THANG.
YHC spoke about the MUSTER in Dallas and decided to do the Thursday PT session with the PAX, but abbreviated it to three rounds.
45 seconds of work, 15 seconds of transition time…I would call it rest
- Sit ups
- Arm Haulers
- SSH
- Squats
- Merkins
- Burpees
Take a lap to return to start.
We ended with the four laws of combat.
Cover and Move
Prioritize and Execute
Simple
Decentralized Command
CashOut 48 reps of four count something or other IC. Hit stomach 1, touch toes 2, tough stomach 3, hands overhead 4
Pledge of Allegiance
COT
Announcements are many…Soft Launch of a new Monday AO November 6 at Life Church behind Cramerton Middle School…Cherie Berry has purchased gear that would make even HIPPA jealous. (Has anyone seen HIPPA lately?)
Prayer/Praise: Turtleman, Jackson Hall, Marriages, Seasonal Mood changes in people (Get some morning sunlight in your eyes)
When we ended COT with a Prayer, we noticed that Mrs. Breaker Breaker wasn’t at school yet. She is always there between 0605 and 0615 and we welcome her with what sounds like something out of Kindergarten Cop, “Good morning MRS. BREAKER”.
Breaker Breaker started saying that she was late because it was his fault that she was late. When she got there about 0620, she said she was late due to something about coffee and a “slow car” in front of her. She sounded like Tesla with that excuse! You hate to see it!
Anyway, a great morning with a good number of PAX and great fellowship.
This morning we had Agassi of Lake Wylie with the Q.
He took us around the parking lot and then we circled up for a quick warm up.
For his Q, Agassi had several note cards spread out under the awning at Belmont Central. Each note card had a list of exercises and a scripture from the bible. After you completed one card, you took a lap around the school parking lot.
Announcements:
Half-marathon ruck is Saturday, October 21
F3 The Nessi is also Saturday, October 21.
Round-up and Hacksaw run is November 4 at Old School.
Veteran’s Day Hero WOD is at all Saturday AO’s on November 11.
Freight F4 is Saturday, November 18.
Convergence is Saturday, December 2.
Christmas Party is Saturday, December 2.
Beer Rock is Saturday, December 9.
Thin crowd, no boot camp at the gashouse. Loved the opportunity to Q a fine group of men during this Autumn morning. Purple Haze spotted a beautiful bright red tree among all others in the background, reminded us to stand out and be unique.
PLEDGE
Warm up: Lunge left – 10, Lunge right – 10, Lunge forward – 10, Lunge back – 10, Arm circles, Grass pickers – 15, Side straddle hops – 12
Thang:
50 seconds on, 10 seconds off, 3 sets, 1 min rest between sets
Merkins, Flutter kicks, Squats, Heels to heaven, Baby makers, Monkey humpers, KB swings
50 seconds on, 10 seconds off, 3 sets, 1 min rest between sets
Curls, Burpies, Tricep extensions, LBCs, Overhead presses, Don Quijotes
50 seconds on, 10 seconds off, 1 set
Moroccan night clubs, Imperial walkers, Plank jacks, Single arm rows
COT: Turtleman, Kelly Nichols (Purple Haze), Clavin’s M, Les Nessman’s M.
Workout
Suicide Ladder (5 reps of each exercise with a suicide between each exercise then increasing by 5 reps after each round)
- Big Boys
- Calf raises
- Climbing merkins (w coupon)
- Heals to heaven
- Imperial squat walker
- Overhead press (w coupon)
- Stair jacks
- Upright row (w coupon)
- Dips
- Curls
Announcements
- Freights trail run
- December Beer Ruck
Prayers
- Turtle Man
- Norwood
- Montana
- Red Ribbon
- Blakney Family and the first responders that had to witness the tragedy
Praises
- Continued healing of injuries
A perfect day for an awesome ruck with every PAX finishing the distance! If you aren’t rucking, I encourage you to give it a try. It’s a great way to gain fitness while having some solid fellowship with your brothers. YHC was especially proud of a few PAX that were experiencing a bit more discomfort than the rest but kept moving forward knowing that finishing meant a child in foster care was going to get gifts for Christmas this year. Good work as well to Doodles who did a solo ruck the day before because he couldn’t be there this morning.
We started the day with someone giving a $1,500 donation for 10 kids if we had 10 finishers. We finished the event with 14 total and because of donations coming from the PAX, we’re at $2,100 and 14 kids. This is what makes F3 so awesome. Thank you everyone!
**Update…..more donations came in, we’re at $2,250 and 15 kids!!!
~Anchorman
The day prior marked 1 year since YHC experienced the most unfortunate event of my life. Yep, it was the one year anniversary of breaking my arm. The Lord has blessed me with a mostly full recovery, it’s still a struggle to do some things and building strength is still happening. That said, we would focus on elbow strength today. This is what happened…
Pledge of allegiance
Warm Up including Goofballs and the Patented Right over Left
Mosey to the track for The Thang
Do 10 reps of Dips, Shoulder Taps & Makhtar N’Diaye’s and then run a lap. We did this 5 times.
Next, head to the drop off lane in front of the school for some suicides with sprints. At the return of the first leg of the suicide, we did 10 Merkins, 2nd was 10 LBCs (I think), and the last one 10 jump squats. The last and longest return trip would be a sprint. So why is this BB named Wojo’s miracle drug? Because when he led Midoriyama a couple weeks ago, while YHC was still struggling with the knee problems, we did lots of sprints. The days after that, the knee pain had gone away! The next couple Q’s YHC led, we did sprints just to make sure to keep strengthening and doing whatever good the sprints do.
Goose even mentioned that his knee was hurting lately and while we did the laps of the first routine but after the sprints, the pain wasn’t there. So cool!
After the suicide sprints, we headed down to the back drive area for a quick Dora 123. Partner up and do 50 squats, 100 of something else and 150 calf raises.
Mosey back to the start for some Mary and we’re done!
Announcements: Freight’s trail run and Beer ruck coming up
Prayer Requests: Marriages, Jackson Hall, Flintstone’s student whose mom died, Turtleman, Flintstone’s family, Tesla and son