12 Pax posted to run or ruck, including 1 FNG courtesy of Off Balance and Kennah Brah.
All made it back for the CoT
NMM
Welcome CastleBurger! An accomplished musician that dips into all genres including Hillbilly Rock, passes his time waiting at Austin’s.
SYITG
YHC prepared early for his VQ, alarm appropriate set and arose to ideal weather conditions. 124 days since his FNG appearance.
After going through the usual early morning routines and agenda, YHC made his way to AO, gave; disclaimer and led PAX through standard warm up movements.
National Grilled Cheese Day – Burpees awarded for “cheesy” comments made
Workout 1 – Pull-Up/Merkin ladder (1:2 Ration – 5 Pull-ups/10 Merkins….4 PUs/8Merks…3/6…2/4…1/2…then back up the ladder
Workout 2 – PAX gathered rock of choice to set up for Dora with a Twist –
124 ea (get it?) Squats, OHP, Curls, and Big Boy sit-ups while Teammate Ran out and returned back via method of choice (that wasn’t running/walking). Some side-stepped, some karaoke, some skipped, and few others got a bit more creative.
Rocks returned, horses returned, COT initiated.
Thanks to all that came out and supported.
Disclaimer/to rock pile for a brief warmup/grab a rock and off to the hill/ Killer B’s – 3 man team with one pax on one side doing burpees, the second pax on the other side doing Big Boys, and the third bear crawling up and over the hill from one side to the other….taking the next Pax’s spot when reaching the other side. Rinse and repeat until all pax completed 5 rounds./to the restrooms bldg near the pavillion/half the pax doing peoples chair while holding the rock overhead until the other pax makes their way bearcrawling around the bldg, swap out…next round holding rock straight out./to the rock pile/Squatsx20(4 count), MHx20(4count), Squatsx10, MHx10/back to the flag/COT
Gratitude to the PAX for taking the time to humor me in the gloom, yet again!
YHC was still reeling from Hokie’s stations of the cross BD and desperately needed to work out the kinks. I put it out on the Slack and was happy to see nine other pax looking for recovery work.
YHC signed up for “Good Friday” with the intent of attempting to focus on the Stations of the Cross.
As I am not as creative as Rudy, I just created a beatdown with 14 stops for reflection.
Warm-o-rama welcomed folks with special attention to Good Friday and asking the Pax to PUSH themselves through discomfort while also paying attention to DO NOT HURT YOURSELF as I brought heavy stuff for us to utilize.
“Tools” incorporated today:
Dual 5 gallon buckets filled with sand for Farmers Carries
Single 5 gallon bucket for rifle carries
Approximately 100# sand bag (My Go Ruck 80# sandbag overstuffed) to carry across the shoulders while focusing on His carrying the cross
Two different 50″ sand bags for shoulder presses and bench presses
The THANG
8 Pax were stationed at 8 stations with the “timer” being the 100# Sandbag “CROSS Carry”
1. Farmers carry with two 50# sand buckets
2. T-Merkins
3. TIMER ~ 100# Sandbag CROSS CARRY
4. Lunges
5. 50# Sandbag Bucket Rifle Carry
6. Step ups
7. Shoulder presses with 50# sand bag
8. Chest presses with 50# sand bag
Rotation from 1-2-3-4-5-6-7-8-1….
After each round we stopped to reflect on a Station of the Cross….
oh, i almost forgot… and do burpees!!!
Most rounds were 10 burpees, except when Jesus was nailed to the cross and when He died, we did 15.
I am honored to have the opportunity to lead and can only hope those in attendance found it spiritually rewarding
For the first day in a week, the gate to the track and field was open. That being said, the ruckers intentionally took a path across the track to get out to the neighborhood, whereas the runners took their usual path out but could be seen taking advantage of the track towards the end of their run.
Overall it was a good time to be out in the Gloom.
COT focused on desiring to embrace the Cross, to unite our sufferings with those of Christ and realizing that part of life is suffering, but also being able to see through it to the Resurrection.
The Architect and I decided on a combo Q. We bounced some ideas off each other and picked El Diablo
With near perfect weather, 13 pax were ready to Cease the day.
Mosey to the rock pile
Warmorama
Side Straddle Hops
Grass Grabbers
Arm Circles
Peter Parker’s
Toy Soldiers
Round 1 – Grab a rock and Mosey to first pavilion by dog park
15 step ups each leg
20 dips
25 curls with rock
Round 2 – Indian Walk to pavilion #2 by gym while rifle carrying rock. 3 burpess along the way
15 step ups each leg
20 dips
25 curls with rock
5 burpees
Round 3 – Mosey to pavilion #3 by kids playground
3x 10 Rock squats
3X 20 American Hammers
3x 30 Rows
Round 4 – Mosey to pavilion #4 by track
3x 10 rock presses
3x 20 Big Boy Situps
3x 10 merkins
The clock struck 6:10. Head back to rock pile and then horses back to stable.
The Architect prayed us out. Thanks for allowing us the combo Q!!
17 PAX showed up in the gloom at Rock City.
Warmups consisted of Abe Vigodas, Grass Grabbers, Toy Soldiers, and Hairy Rockettes
After “medium” rock selections, we lined up in the gloom for the first event, Fee-Fi-Fo-Fum.
We lined up and, trying not to hit each other and incur 30 burpees, we threw our rocks as far as we could and broad jumped the remaining distance to the rock. Rinse and repeat until we YHC said stop – about 50 yds.
Still bearing the brunt of PAX chit-chat and aware that most PAX ignored the suggestion to pick a smooth rock, YHC went with Hairburners. This involved PAX lining up in a plank and then pushing the rock (both hands on the rock) across the ground until we returned to the starting point.
Rock-Lift Wife Pleasers were next.
Holding the upward wife pleaser position, PAX overhead lifted their rocks for 20 reps IC, followed by several more reps for PAX chatter (thanks Fracsac).
With 20 mins remaining, it was time for Blindman’s Dodgeball.
Using the bottom half of the unlit tennis court, Four PAX were designated throwers and were restricted to the bluish-green area of the court while rest of the PAX had to stay in the red areas. When a PAX got hit, he would step off and one of four exercises (10 Burpees, 10 8 Ct Body Builders, 20 BBS, 10 Pullups), then he would return and take over as a ball thrower. The reps were eventually cut in half to speed things along.
At 6:15, quick mosey to the flag for COT.
Coffeteria at PJs followed.
Thanks for the fellowship!
SYITG
When YHC saw that there wasn’t a Q signed up for the Uptowner, he knew what to do. YHC has noticed a ton of creative, unique, and original beatdowns as of late and wanted to remind the PAX that a beatdown can be something simple.
So of course, wanting simplicity, when YHC came up to the gate this morning to see it locked, he knew some audibles would need to be called.
Mosey on over to the rock pile warm-o-rama, picking up Mayhem along the way. Once we get there:
15 Side Straddle Hops
05 Imperial Walkers/Squats/Hillbillies (these still need work)
16 Mountain Man Poopers
15 Mountain climbers
15 LBC’s
The Thang:
Mosey on over to the practice field and explain
One PAX always Moseying to the fence and back.
Blimps
B – burpees
L – lunges
I – imperial walkers
M – merkins
P – plank jacks
S – squats
The goal was 100 of each exercise for each PAX, and PAX who completed everything could donate reps to other PAX however this was more audacious than YHC thought it would be while laying on his bed the night before.
Overall though, this workout was about each PAX pushing himself.
Along the way we picked up a Klinger and a Fozzy.
With about 5 minutes to spare, we all started to go back to the Shovel Flag. Some Pax being faster than others, they were told to Plank until everyone was there. Once YHC saw that Kenner Brah and Tenderloin were going to be a minute, and as it wasn’t 6:15 yet, I decided to do one of my favorite Mary exercises, Penguins. Once 6:15 hit and we noticed that not all the PAX were back at the Shovel Flag, the idea to move the shovel flag to the PAX was thrown out and quickly executed; talk about Freed to LEAD!
COT: Prayers were asked for a work colleague of one of the PAX. Ended with a prayer thanking GOD for allowing us to wakeup this morning and that we all have dignity inherint to us.
After starting the F2L read and listening to a few F3 podcasts this month, YHC decided to grab the Q for a unique Rock City.
Metry Rd train derailed plans of arriving early, as well as all PAX showing up on time. Forgiveness granted. Eventually we were 16 strong.
Normal disclaimer. Reminded all that contrary to Pool Boy’s beliefs, YHC is not a professional trainer.
Mosey to the field.
SSH x27 – 27th of March coincides with YHC’s 42nd birthday
Rest of workout focuses on Mental Health Month of March.
Imperial Walkers x22 – 22 veterans commit suicide everyday
Hill Billies x21 – 21% of US adults experienced mental illness last year
Grass Grabbers x10 – suicide is the 10th leading cause of death in America
Arm Circles + Reverse + Seal Claps + Overhead Claps x10ea – only 40% of people with mental disorders actually seek and receive treatment
Mosey to the parking lot. While Bogey led the infamous twist squat, YHC finished setup. Shared the story of a friend of a PAX committing suicide a few years prior on March 27th. Ever since, the east coast AO established a WOD (workout of the day) to be done on the anniversary in remembrance. This is a modified version.
5 Stations inspired by the 5 Core Principles of F3. As PAX advance through the rounds, all previous workouts are completed at each station. After each station, return to COT for burpees.
Station #1: Free of Charge
Rd 1 – Hand Release Merkin x10
Rd 2 – ADD Clap Merkin x10 (later changed to hand release)
Rd 3 – ADD Fingertip Merkin x10
Rd 4 – ADD Floyd Mayweather x10
Station #2: Open to All Men
Rd 1 – Shoulder Tap x15 (2 is 1)
Rd 2 – ADD Mountain Climbers x15 (2 is 1)
Rd 3 – ADD Peter Parkers x15 (2 is 1)
Rd 4 – ADD Parker Peters x15 (2 is 1)
Station #3: Held Outdoors
Rd 1 – Monkey Humpers x20
Rd 2 – ADD Bonnie Blairs x20 (1 is 1)
Rd 3 – ADD Side Lunges x20 (1 is 1)
Rd 4 – ADD Jump Squats x20
Station #4: Peer Led
Rd 1 – LBCs x25
Rd 2 – ADD Freddie Mercury (bicycle) x25
Rd 3 – ADD Penguins x25 (2 is 1)
Rd 4 – ADD Flutter Kicks x25 (2 is 1)
Station #5: Circle of Trust
Rd 1 – 2 burpees (total of 8)
Rd 2 – 4 burpees (total of 16)
Rd 3 – 8 burpees (total of 32)
Rd 4 – 2 burpees (total of 8)
Shared a few more unfortunate stats along the way in between rounds:
– About 1 in 2 men will have a diagnosable mental disorder at some point in their lifetimes.
– Men are about 2x less likely than women to seek help if problems occur.
– Almost 50% of men feel that they are struggling more than they admit to people in their life.
– Depression looks significantly different in men than in women… women tend to present as sad and withdrawn, while men tend to present as irritable and angry.
Coming up on 6:14am we had to HALT midway through Round 4.
Mosey back to relocated COT.
Welcomed an FNG EH’d by Pool Boy. Father of 6 including 5 girls… WEDDING PLANNER it is.
Hokie prayed us out beautifully.
Remember the WHY behind the WOD. Men are not good at reaching out. Touch base with someone that you haven’t spoken to in a while just to check in.
Thanks for letting me lead on my birthday! SYITG!
