Got Brillo to join me for this workout with the Texas guys.
Category: Backblast (Page 63 of 904)
Worked out with the guys from San Antonio and introduced them to ‘picking cherries’. The hated it.
Really friendly HIM’s in Dallas. Really cool trail run with pain lab stations mixed in.
AO: Valley of Death
Warm up exercises
Ran down to the amphitheater
6 out of 7 rounds of:
5x balls to the wall press
15x assorted merkins
20 assorted ab exercises
10x alternating squats and dips going up the giant steps
headed back and stopped for 3 rounds of assorted calf raises
COT
Nice group gathering on arrival at the Snoballs.
Pledge
Quick stretch
Starting at 60 SSHs counting down by 10 per round
Constant to every round.
20 squats
20 monkey humpers
20 plank jax
20 mountain climbers
20 lbs
20 flutters
A round of Mary
One more round of the Constant set.
It was a great morning.
Pleasure to lead
Timeframe
15 Pax were warned before this workout that no points would be given if effort wasn’t applied. Onsite, it sounded like Revelations as I stated a third of them were likely already not going to get the point before we even started. Broke has ramped up the trash talk getting after Seuss. It’s quite entertaining. Other than Iron Pax this might be my new favorite time in F3. There’s nothing like a little competition to get some butts hurt. Speaking of, be carful if you drive through Dallas. I hear there is potential for flooding from the ponds of Folsom. They are filling up with tears.
Warmup:
Sealjacks, Freddy Mercury, Merkins, go get a block and meet back up.
The Thang:
I borrowed some sandbag exercises from a training program I’ve done a couple of times. The exercises involve multiple movements much like Shortsale often confuses us with. I started with examples then laid out sheets with instructions on it to help as we went. Below are the reps and explanations.
3-Carl Fredricksons-Block situp, put the block on your shoulder and get up from the ground, get back down, rinse and repeat with the other shoulder. That’s 1 rep.
5-GTSS-Pick the block up from the ground to your shoulder, squat, put it down, rinse and repeat the other shoulder. That’s 1 rep
10-Avalanche-Lying on your back with the block on the ground behind your head, lift the block over you then back to the ground. That’s 1 rep.
5-SALTT-Holding the block arms at a 90, lunge, twist your upper body both right and left, stand, rinse and repeat lunging with the other leg. That’s 1 rep.
3-BAD-Plank position, drag the block from one side to the other under your chest, drag back across, burpee, merkin, That’s 1 rep.
After each round we ran a lap around the parking lot.
I’ll be honest I really didn’t pay that much attention to the effort. What I can tell you is no one was really talking. There was a lot of heavy breathing and grunting. Yeah it kinda sounded like what you are thinking. Speaking of, there was some talk about Slaw, the Navy, and bathing with lots of Dudes.
Next we hit the turd shack for a few rounds of wall sits, wall taps, dirty hookups, and donkey kicks.
COT:
Pledge
Announcements for this week-Wiener Nationals at Folsom Saturday 0630 all other AO’s closed.
Prayer Request-Several with sicknesses, cancer, a praise
Pledge
Warm Up:
We ran we did multiple exercises for 45 mins. It was great and Fun!!
Announcements: Convergence this Saturday
Prayer request: many spoken and unspoken
Prayed us out
EZ out!!
Behold, FRC official episode #1!!!
9 HIM showed dark and early for the earliest AO of all that time officially launching today!
A brief disclaimer was given. The pledge of Allegiance was recited, the ruckersackers went rucksacking and the fake rucksackers headed out toward what will be known henceforth as the Tool Time route. All made it back safely at the appointed time, which is 5:15am!
Thank you for the opportunity to lead this brave new AO! AYE!!!
Announcements – Pushing Rocks is underway, post! Folsom Winter Nationals this Saturday, 2nd F lunch coming up
Prayer requests – Virus’ father-in-law in nursing home, PAX on the mend, Jane Fonda, Dr. Skeet family after her tragic passing
Sizzler VQ
It was cold but nice! At least the ground was dry!
Q was as follows:
VQ
Warm up…..
Side straddle hops
Gravel pickers
Marconium night clubs
Slow Mercian’s in cadence
-Mosey to bottom of parking lot
Sprint to top 1/2
Bear crawl back down (1st 2 sprinters walk)
Sprint back to top
-4 corners
10 Mike Tyson’s
2 burpees in center
10 Mike Tyson’s
20 hillbilly squats
4 burpees in center
10 Mike Tyson’s
20 hillbilly squats
30 sizzlers
6 burpees in center
10 Mike Tyson’s
20 hillbilly squats
30 sizzlers
40 Freddy Mercurys
8 burpees in center
REPEAT 4 corners x2
Cross lot dirty 11s – hr mercans and big boys
Circle of trust
So last Friday after YHC got back from ENC and Raleigh he ran into Gavel at HH in Belmont. Gavel said he had it at The Yank but if anyone wanted it, step up! So YHC did just that. And a collective groan went up among the natives! Here’s why:
COP:
SS – Burpees X 5
IWs X 20
Gravel Pickers X 20
Tesla Stretches
Mtn. Climbers X 20
Half pipe time!
Top: 20 step ups total, 2 burpees at bottom of the hill at fountain, 10 MHs on the next top, back the other way w/2 burpee bottom. 2X.
Head to the field of Dreams!
Herbbies ,(dedicated to the late, great Herb Brooks, coach of the US Hockey team in 1980 that beat the Soviets) and his conditioning fanaticism which worked.
5 burpees, run across the field.
5 burpees, 10 jump squats, run
5 burpees, 10 jump squats, 15 CDDs, run
5 burpees, 10 jump squats, 15 CDDs, 20 merkins, run
5 burpees, 10 jump squats, 15 CDDs, 20 merkins, 25 SSH
Broad jump halfway back, 5 rounds of chop-chop grass drills.
Burpee broad jump to the other side, rinse and repeat last round above.
Adjourn for another half pipe as above. Wind up on the playground.
10 pull ups
10 LBCs
10 HR merkins.
Run to the top of the stairs and give us a burpee.
3X
4th Quarter! Bear Bryant time. Winning is not imperative but getting tougher in the 4th quarter is! So, let’s make it happen.
BEAR CRAWL SLALOM! Pax was gassed (as they should be) so this was tough. Everyone got I think 3 if not 4 turns.
SSH X 10
Middle of the field for chop-chop grass drill again. This time when Q said “go” instead of “down” sprint to the finish.
Back to the benches.
10 dips.
10 dirkins
10 step ups.
Done! Go to the flag.
NMM:
We put the work in here boys! Just like we always do. That’s a good thing! Need a push don’t we? And maybe some buttermilk to make it all go down right.
Prayers up for Anchorman right now. We got him. Others as well.
Privilege to lead The Fighting Yank always.
Tesla