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.
Tag: Mayhem
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Without a Mention of Pi Day! – from Bolt
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He’s Not Heavy, He’s My Brother – from Bolt
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.
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1 yr Manniversary – from PVC
Thanks to all who have been a part of my year long journey. Today was a cool foggy one of course it is some of the best weather we will enjoy during a workout.
Warmorama
Squat, Abe vigoda, grass grabber, imperial walker, Peter Parker, hill Billy, arm circlesThe Thang
Mosey to steps for calf raises and donkey kicks. 2 sets
Mosey to the hill for bear crawl, flutter kicks , bear crawl, merkins. 2 sets
Mosey to pavilion for step ups and dips. 2 sets
Mosey to rock pile for overhead press and curls. 2 sets
Mosey to field and circled up for Bocci ball winner names exercise and count.
COT
Prayer for SOGO family and my mothers recovery
SYITG -
Don’t wait – Let’s Geaux – from Mahatma
Typically Monday…..Blessed to be up for the start of a new week happy to be headed to the real RC. Pulled up 1 minute to spare walked into the bullpen and saw the look of something missing…..who’s the Q! Snooze but he’s a no show, who’s taking it – all it took was 3 seconds of silent indecision – it’s now 5:31 I’m Mahatma and your Q “Let’s Geaux”! To which there was well what about…..too late we were on the move to the rock pile.
Circle up – pax community round robin warm up: most was the usual stuff yet one stood out by Kenabrah a combination of Imperial Squat Hillbilly FAILURE yet to his credit you don’t succeed without them. Triple shift had Tenderloin attempting one the warm ups which took him another 3 to get up from. Yet again success through making the effort out of a comfort zone.
Everyone get a medium rock then mosey to the tree field – line up, everyone Kong to the other side. So many pax just love the idea that the original Kong is similar to “murder bunnies” come on man!!!
Mosey to the front of the gym – everyone was warmed up now.
Let’s Geaux
40 OHP then drop your rock and head to the wall and perform 5 pecker to the wall hand stands
Lap around the gym
30 squats – 4 pecker to the wall HS
Lap around
20 front raises – 3 P to the wall HS
Lap around
10 man makers (Charmin is still trying to figure that out) – 2 P2TWHS
Lap
As Pax completed join in for rock mary
** while the above took place TripleShift and Kenabrah were inspiring Tenderloin to turn over a new mental leafPax on the wall 3 rounds of running man to sitting wall air press
Rtn rocks
2 – 3 rounds of Mary
Head to the flag
COT
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Everyone on their Own – from Charmin
HIMs ran around a track,
HIMs rucked with a pack,
HIMs ran around the neighborhood;
All, seeking to get more good.
Ended with a COT in the not pitch-black. -
Rock City Pax Choice – from Vagabond
Warm up
Get rock
Gazebo drop rock
Bear crawl around the mound
Run the mile back to gazebo stopping at every sidewalk for 15 merkins
Pax choice at gazebo
Return rock
Circle up
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Attention to detail….and Thumb War Turns 40 – from Bogey
Disclaimer & then to the 50
-Warm up
-Bleachers – merkin ladder/pistol squats/pull up w rail
-bear crawl/inch worm/lunges
-gym – 1 lap around/donkey kicks/people’s chair w Air press/40 burpees
-sprints…just a couple short ones
-pavilion – sit ups/bench sit-ups /sit ups/bench sit ups
-rock pile-rock work/dips/rifle carry squats
-back to the flag
-COT -
I get by with a little help… – from Bogey
This is F3, I’m Bogey….to the rock pile for a brief warmup. Then to the pavillion for Step ups(20 each leg) with Dips in between, multiple variations on sit ups using the bench to support the upper body-compliments of Kennah. Then to the Gym for calf raises, monkey humpers, and squats(25 each)….all over again, but 20 each this time. Leg over rail(right leg over and then left) back and forth for ten reps-Kennah strikes again. Lunge from black top, up stairs, and to the wall; people’s chair with 15 air presses-Mayhem special. Back to the rock pile for a Little Rock work and some Mary.
COT – gratitude for the assist from my brothers. -
Heavy Lifting @ el Diablo after Valentine’s Day – from Charmin
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 10The 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 outE: 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.
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Mardi Gras Mambo Misery – from Bolt
IMHO, Mardi Gras is the greatest holiday of the year so YHC decided to bring a little bit of that “only in New Orleans” flavor to the Gloom this morning where seven pax showed up. Krewe of PAX members assembled at mid field to ready ourselves for the parade which a couple getting held up briefly by the train. Warm up of the usual stuff except with Mardi Gras music. Time for the Krewe of PAX to meander along the route as there would be inevitable stoppages during which we would pass time with exercises.
Mosey to the stretching and mobility pavilion for:
20 ea. right/left leg step ups
5 Burpee‘s
20 dips
Mosey to large Diamond’s bleachers for: Merkin mountain up the bleachers starting at 2 reps
20 Modified prisoner squats, touching palms to ground at bottom
Mosey to gym for:
Calf raise mountain start at 5, adding one/step
Squat down the mountain start at 2
Balance work: flamingo stance to hold high knee, to hands free with 5 open/close the gate and switch sides
Mosey to far end of parking lot, grabbing curb for five burpees, bear crawl to midpoint and plank for six
5 burpees, crab walk back to curb and 10 dips
Mosey to near rock pile and circle up to plank for six
15 mountain climbers
20 LBCs
Deca die shall dictate the end of our Mardi Gras season: 1 min peoples chair, 15 tuck jumps, 20 dips
Mosey back to flag for 5 burpees, COT.