Bolt lead stretch & Mobility witb Willie & Big Willie
El Guapo lead 4 runners in intervals with First Shot, Mahatma, Mambi.
Kenner Brah ran and then joined Hokie & Rougarou for Knees over Toes
Bolt lead stretch & Mobility witb Willie & Big Willie
El Guapo lead 4 runners in intervals with First Shot, Mahatma, Mambi.
Kenner Brah ran and then joined Hokie & Rougarou for Knees over Toes
Mambi (welcome back Kotter) and Rougarou did KnOT.
Warmorama of the usual to the usual tune with 5 bonus burpees at the end bc…well it is Friday!
The Thang:
Mosey to playground for Morning Call just for Rudy in support of his Murph training (yet no Rudy to be found).
Mosey to rock pile and circle up WITH the Q on your six for some Mary: LBCs x 31, Penguins x 32, Wife Pleasers x 20.
Grab a large rock and head toward the dog park single file (SINGLE FILE Kenna Brah!) thus we had 5 penalty burpees for not following instructions (YHC could tell in the warmup that KB would b a problem today). Bogey excitedly asked to change the song thinking the 5 burpees were paid as a “skip tax” instead of penalty—wrong, 5 more burpees.
Continue single file toward the dog park when YHC called an audible for the pavilion (there’s no way we would finish on time with what I originally conceived).
Circle up for everyone’s new favorite: protractors followed by 7s on 7/7 (Rudy lives for this kinda thing—still no Rudy!) made up of rock chest press/8-count bodybuilders with 5 box jumps sandwiched in between. There was a Hand Grenada skip somewhere in there, costing everyone 5 burpees.
Rochamburpee is next: pair up in high plank for 10 rounds of rock, paper, scissors where the loser does burpees, the winner does merkins, and a tie is merkins for both with the count being the round number. The pax REALLY liked this as Pool Boy mentioned at coffee that it seems easy enough at the outset.
Return rocks to pile; YHCs rock seemed to get much heavier on the way back(must’ve soaked up humidity or something). Mosey to flag. COT (honored as always, gents)!
Knowing another man was counting on me to keep him accountable kept me accountable and kept me from fart sacking. This is what’s valuable about F3. Two ran, three walked, four rucked, and all were accountable.
Today was a good time
We picked up some we hadn’t seen in a little while
And also picked up some along the way
Also there were two runners
The last ruckers arrived back after 50 minutes to much ‘adulation’.
An odd assortment of PAX showed up in numbers to imbibe of what YHC had for them.
Certain that the buffooneries of the previous week could not be repeated, I am sure.
So we mosey’d to the rock pile for a warm up set:
Doing anything BUT SSH.
Upper Body twisters
Imperial Squat Walker Squat
Self Love
Mountain Man Pooper + Good Morning
The stated goal was to not let go of the rock all through this session:
Starting at Rear of Football End Zone field , walk 10 yards, stop then do the following with the rock:
5 Man makers
10 Curls
15 OHP
20 Rows
25 Chest Press
Reach the 50 yd line, return to the start and repeat.
The whole PAX got at least 2 rounds in, then we joined together for some coordinated sumo squats, then back to the pile for some Mary, then back to flag for COT.
Friday, March 17, 2023
Thirteen PAX heeded the Game Day call at the Uptowner.
After dispensing with the disclaimer, we moseyed to the field to begin warmups.
Warmups were a sprinkle of typical Uptowner fare:
Abe Vagodas
Peter Parker
Mountain Climbers
Hairy Rockettes
Toy Soldiers
Sufficiently warmed, we ran to the far end zone to begin our workout with a little Captain Thor– An ab exercise done in a 1:4 ratio OYO, 1 big boy sit up to 4 American Hammers.
Next up was the Quarter Pounder.
Lined up on the goal line, PAX performs each of the steps below ending each by running backwards back to the goal line.
Sprint 25 yds and do 25 merkins,
Sprint 50 yds and do 50 BBS
Sprint 75 yds and do 75 squats
Sprint 100 yds and do 100 Mountain Climbers
Due to game time constraints, YHC called it after we consumed ¾ of the Qtr Pounder.
Battle Frisburpee time!
As YHC was reviewing the rules for the neewbies, his wife, who was running at Pontiff that morning, twisted her ankle. Thus, the remaining narrative was courtesy of Hand Grenada.
Players were: Triple shift, Pai gow, Logo, War eagle, Kenner Brah, Frac sac, Boo-boo, Architect, FNG(Fozzi), Mahatma, Mambi, Hand Grenada.
Black team smoked red team 10-2, then both teams completed an Indian merkin ladder before returning to flag.
COT, count off, name o rama, naming of the FNG (Fozzi), announcements, intentions, prayer.
SYITG
All who came did according to their talents
getting up and pushing through the challenge
Kennah Brah brought a new guy
His Vices he wants to decry,
and a CPA, so we named him Off-Balance
They say March comes in like a lion and goes out like a lamb; Today’s brisk and windy gloom proved that to be true—48 degrees according to the car.
There was sprinting and stretching and most importantly there was accountability and brotherhood. As the COT disbanded, Frac mentions it is Pi Day; how’d we let that get by without weaving it into the workouts!? Enjoy ur quiche, Frac.
After warmorama of the usual with groiners mixed in to liven things up, form single file line and while YHC carries sand bag to the outside track pax do two burpees then last guy in line catches and assumes the sandbag, sending me to the back. If you wanna go fast go alone; if you wanna go far, go together and together is how we support each other when we all struggle mentally.
Each pax had a turn with the bag, we ended at the rock pile to collect medium rocks and circle up on YHC where burpee timer is in the middle (x15) with Pax at different stations con roca: squats, tricep press, lunges, LBC, OH press, curls, rows, wife pleasers, merkins, reverse lunges, Penguins, SSH, plus sand bag chest press. Rudy opted to skip a song incurring a five burpee penalty for all just before Mambi was the timer; “Thanks a lot, Rudy” was his reply. Rudy actually experienced double punishment because the awful song he skipped brought an even worse song (Bolt’s playlist delivers again!) and no back to back skips—hahaha.
Mahatma, as always, offered up encouragement to keep pushing ourselves. Today’s gloom, like life, had each pax pushing himself with something different than the men around him yet it was the shared struggle that bound us together because he’s not heavy, he’s my brother.
Back to the flag grateful for F3 and the support of brothers in the gloom; welcome back (Kotter) Pillsbury and way to keep the consistency, Off Balance.
Realizing that many of the beatdowns recently have been lifting heavy when it comes to F1 and that it would be the day after Valentine’s day, YHC wanted to have a beatdown that pushed the Pax physically while also encouraging them to grow closer with some F2.
Disclaimer given by YHC and did a quick countoff. YHC did advise the Pax that they would have to remember this number for later.
We all took off towards the rock pile.
Abe Slow-godas x 10
SSH (with a pause) x 20 This required a bit of an explanation and a couple of the Pax seemed to struggle with this and remembering their number from before.
IW x 20
Hillbillies x 20
Grass Grabbers x 10
The Thang:
Everyone grab a medium-ish rock and partner up based on the numbers from before.
Do a partner exercise. Then while moseying around the park and carrying the rock, answer the question with your partner. Be okay with silence for a period.
Exercise: Overhead press x 100 (groups of 10 alternating)
Question: Why do you come to F3?
E: Squat x 100 (with rock, groups of 10 alternating)
Q: How has F3 changed you for the better?
E: Bench Press x 100 (groups of 10 alternating)
Q: How have you changed F3 for the better?
E: Indian Merkins on the levee (just one for those keeping track at home)
No question, just silence while walking back to the mound; not sure if Mambi or Hokie understood this, but most seemed to get it.
E:200 Triceps extensions (groups of however many it took to get it done)
Q: How has losing someone close to you affected you?
Dropped off the rocks, and saw Mahatma and Hand Grenada doing Mary so figured I would help them out
E: 100 flutter kicks (2 is 1, groups of 10)
Q: What’s your least favorite Mary exercise?
Back to the flag.
Ended with 10 Penguins since we had a minute, and since those are YHC’s favorite Mary exercise and since we needed to get to 6:15.
Prayed for those who need it and for those we have lost.