9 pax heeded the call of the gloom…2 for running and 7 for rucking. We covered miles and F2 which makes Thursday all the more worthwhile, followed by Q Source.
Tag: Pillsbury
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El Diablo Head to Toe – from Bolt
Aiming for full body engagement where sunrise/sunset resistance bands is the timer (x15) with Pax at different stations con roca: reverse lunges, squats, tricep press, OH press, curls, rows, chest press AMRAP (target:40), rotating to the left. Once all the pax had the pleasure of each station, on to Mary: wife pleasers, dying cockroaches, etc. and YHC couldn’t resist the draw of the high jump: everyone cleared the starting height and two of us cleared the second one, tie for the COT
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The Train is Stopped! – from Mahatma
Alarm goes off – eyes open thanks given for the gift of another day – up get ready…..receive a text from Hokie something is up! Check the Q list : YHC is on deck! Grab the speaker and head out the door game plan on the road.
11 pax in the pin – speaker in hand disclaimer given as a walk thru – let’s GeauxWarm Up
Scantron
Side Lunge
Mnt man pooper
SSH
Slow AbVagoda
God MorningsRed Barchetta
100 SSH
75 BBS
50 Merkins
25 Sqts
10 BurpeeMosey to the bleacher deck rows on the bar
Mosey to the S&M playpen : 365
3 Burpee
6 Box Jumps
5 RoundsMosey to the mini levee next to the old folks playhouse – Indian Merkin (note from Bogey for the next time).
Mosey to the wall on side the Yutes gym:
Wallsit hands out
Then in cadence wall slap raises
Running Man
Merkins
Several rinse and repeatsPax cat fight leading to several song changes and penalty burpees
2 rounds balls to the wall with modified sqts in between
Mosey to the field for 1 round of Bearcrawls
Head to COT
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The Rocks will keep you warm! – from Rudy
Old Man winter returned with a vengeance. Hokie tried to avoid the workout, but fortunately he decided to show up to see what kind of train-wreck YHC had planned. 12 PAX got to experience a test run of some concepts that may never see the light of day again. Thanks to Gabby for inspiring this, and then even showing up to see it through.
Mosey to the rock pile for a quick warm up of the usual things, then grab a rock and head to the football field.
The goal of today’s workout is soft of Dora-esque, but different. Sharing the load, pondering the types of activities that may work for the “Grow Run” experience in October.
Thing 1: Leave the rocks at one end of the field, mosey to the other end. 3 teams, each team has to complete 150 Merkins, 150 Bigboys, 150 Bonnie Blairs and 150 Overhead Presses (which meant someone had to run the field and collect rocks). How the teams divided the work was 100% up to them. After a moment to strategize (YHC’s favorite Jeff Probst-ism), Go. Team 1 was the winner, and got to choose a “reward”. They chose “1 lap”. Team 2 was second and got to choose their reward – oddly, they chose “burpees”. Team 3, YHC’s team, in DFL was left with the 3rd choice – “plank”.
Thing 2: New teams of 3. This is a 10 minute event. On one sideline, 1 PAX does manmakers. On the other sideline, 1 PAX does thrusters. 1 PAX runs back and forth. Total # of reps is the winner. When PAX switch positions is entirely up to them, just always have 1 PAX doing each of the 3. Winner this time chose “plank”, 2nd place (much more wisely) chose “lap” leaving 3rd place with “burpees”.
Get the rocks back to the pile and get back to the flag. Hand Grenada assessed a 1 burpee-per-second penalty to YHC for each second passed 615. Penalty assessment stopped around 120 burpees, YHC is still paying the cost OYO.
NMM:
It’s a treat to see Tenderloin joining in with the rock selection – pushing himself, challenging himself. And sincere thanks to Triple Shift who served as a personal trainer for Tenderloin – helping him get the most out of this workout, while he continues his F3 acceleration.
YHC had the pleasure of being in a group with Pillsbury. That man pushed himself. Facing exhaustion, Charmin would nudge him along and he would dig deeper and do a little bit more. That’s the spirit of F3. Push ourselves along, and help each other do a little bit more than we thought we could.
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Running and Stretching – from Bolt
YHC pre-blasted the call for S&M throughout the F3 NOLA Nation and given the low temps and even lower amount of mumble chatter, save for Mayhem’s proclamation to run in the cold, I was pleasantly surprised to see numerous figures emerging in the cool gloom. Disclaimer and commence; if ur reading this to learn about the stretches, save urself the trouble and show up for the next one to DO the stretches!
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Without a Mention of Pi Day! – from Bolt
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. -
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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Deca Die Trick or Treating – from Bolt
Warmorama, Halloween edition (with bat wings of course, which ended with 100% MNC dancing—Frac was pleased). Kick off the Thang with Monster Mash (Zombie walk in place nonstop with burpees on the Mash=34) followed by a mosey to JPAS with two deca-die in tow for some trick or treating: roll both die and perform them back to back. Interestingly the die only gave us tricks (tuck jumps, mountain climbers, merkins, tricep dips, side planks, Bonnie Blair’s). After everyone rolled and led their exercises, except when KennaBrah hijacked Charmin’s second exercise which required payback from Frac upon KennaBrah’s roll, we the moseyed up the ramp where we partnered up. Everyone plank while first pair does 10 LBCs in cadence then dry dock down the steps and plank at the bottom until all pax complete. Back up the stairs and one final roll of the die, YHC hits craps: double tricep dips. Mosey back to the start for 5 MOM. COT including prayers for those suffering loss and those seeking changes.
Halloween is my second favorite holiday next to Mardi Gras and despite the tricks played by the deca-die, it’s a treat to be part of this brotherhood; gratitude for each of you!
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Like Cakes, Pillsbury Rises—Finally! – from Bolt
YHC received a Sunday evening text from Pillsbury asking where I was posting in the gloom and a quick review of the Scrum showed a Q-less AO so I quickly signed up and let Pillsbury know. After texting a few PAX I knew were asking about our wayward brother of the gloom, I figured it would b a 2+ PAX beatdown and off to sleep I went. Pulling in just behind the man on the verge of being a Kotter, he admitted it’s been since before Labor Day that he posted—a stretch of time far easier to extend than to break, T-claps Pillsbury! Boo Boo came in hot and we commenced (predictably) with warmorama: RDE and a mosey to the squishy pad for the Thang:
3 stations, rotating clockwise after 1 min. AMRAP/15 secs of rest for two circuits.
Round 1:
Step ups, tricep dips, Australian rows>rinse/repeat
Round 2:
Squats, incline merkins, LBCs>rinse/repeat
Round 3:
Reverse lunges, decline merkins, American Hammers>rinse/repeat
Round 4:
Side lunges, merkins, big Boi sit ups >rinse/repeatBased upon the grunting, huffing, gasping, and lack of mumblechatter I’d say each PAX pushed themselves to their personal limit which was YHC’s goal for an almost-Kotter’s return to the gloom, which was punctuated by an acknowledgement from Pillsbury that F3 NOLA really means it when we say, “No man left behind!” as he received several PAX’s outreach over the weeks of his absence—way to lead KennaBrah, PVC, etc.
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Goal Tending at the Goldmine – from Fracsac
Three Pax joined up for Game Friendly Friday at the Goldmine. With the double flag planted, disclaimer was given during a dry mosey to the playground.
Warmup consisted of regular stuff.
Station –
2 rounds with AMRAP exercise as one Pax ran 200 yards with 3 burpeesWith Soccer ball and cones in hand, off to the field for some passing drills.
Cones set up every 10 yards between goals. One pax is goalie. Other 2 Pax passing drills every cone down the field. While passing, goalie has to do an exercise, like SSH, waiting to defend the goal.
Rotate through a few times.The rain started and the field got a bit sloppy, so recovered cones and head to JPAC building.
5 minutes of EMOM burpees.
In the rather large puddle on the upper deck, time for Superman’s! Flip over and do some dying cockroaches! If there was a dry spot on anyone, it was gone!
Finish with some Mary and head back to flag.
COT
Great time at the Goldmine!
NMM
Logo is looking forward to improving his soccer skills for his upcoming 2.0 vs adult soccer match. YHC has no doubt he’s going to be fully prepared!
Pillsbury exhibited some serious soccer skills on the field today. YHC was reminded just how bad he sucks at this game.
There were no goals scored today, not sure if that was from spectacular goal tending or……let’s just say it was that.
SYITG