The secret 5:16am 10k added another member as Two Yutes joined Hawg and YHC for the whole 6.2. Mambo and Pai Gow ran the standard Wally starting at 5:30.
Tag: Two Yutes
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FracSprints – from Fracsac
Two Yutes and Thumb War gathered at Pontiff to see what horrible sprint work Pai Gow sent to YHC. Spoiler alert: it was beyond horrible!
With the shovel flag planted, a brief disclaimer was given, then we got to it.1 mile warmup at a conversational pace.
The Thang
15 second race pace, 15 second easy jog
30 second race pace, 15 second easy jog
45 second race pace, 15 second easy jog
60 second race pace, 15 second easy jog
45 second race pace, 15 second easy jog
30 second race pace, 15 second easy jog
15 second race pace, 15 second easy jogTwo minute recovery
Rinse and Repeat x 4
One lap cool down followed by 3 minutes of stretching.
4.25 miles completed
COT
Coffeteria
SYITG
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Rock’n out on 311 Day – from Fracsac
Ok, so no 311 played, but probably should have! 3 Ruckers and 3 runners converged at Pontiff to get right. 3 ran and 3 rucked like Bosses!
COT
SYITG
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Run or Ruck your way to success – from Fracsac
7 Pax took the DRP and posted to the Wally Run. Some ran, some rucked, Mahatma did both. Finished with some Mary.
COT
SYITG
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The Wally Run and The Weagle – from Fracsac
10 Pax made a choice to take the DRP on their journey to get right and posted at Pontiff at 0530 on a Thursday. YHC gave a disclaimer, then instructed those committed to the Wally Run to start running! Those 6 took off and never looked back. The 4 remaining moseyed half the track and into the parking lot deep within Pontiff for:
Warmup
Imperial Walkers IC x 15
Abe Vigodas IC x 10
Grass Grabber IC x 10
Bat wings
– Fwd AC IC x 15
– Rev AC IC x 15
– Seal claps IC x 15
– OH Claps IC x 15
– Moroccan Night Club IC x 31 (dancing encouraged)The Thang
DirtyMacDeuceBurpees x 10 OYO
Merkins IC x 12
LBC’s IC x 12
Bear crawl 20 yardsBurpees x 10 OYO
Catalina Wie Mixers IC x 12
Big Boi Sit-ups IC x 12
Bear crawl 20 yardsBurpees x 10 OYO
Wide arm Merkins IC x 12
Dying Cockroaches IC x 12
Bear crawl 20 yardsBurpees x 10 OYO
Staggered arm Merkins IC x 12
Flutter kicks IC x 12
Bear crawl 20 yardsMosey to the gym building
Jack Webb on the wall
1 merkin with 2 air presses in people’s chair
2 merkins with 4 air presses in people’s chair
3…..
4….
Yada yada yada
10 merkins with 20 air presses in people’s chairMosey back to parking lot
EMOM burpees
With 40 burpees in the bag, YHC set the EMOM timer for 8 minutes.
That’s 120 for the day!Return to the flag and rejoin the Wally Runners that ran 4 plus miles each
COT – raised up several intentions including our brother Kimchi for the heartbreaking loss of his son Xavier.
NMM
• The Weagle is a much welcomed venue for those of us forced to limit our running
• The field was extremely muddy from the recent rain. YHC didn’t want to destroy it, but placed 2 cones there to see what sort of psychological effect it would have….it worked. It did not go unnoticed!
SYITG
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Running with the HIM or Burping with the Weagle
10 men arrived to continue their lifelong journey to impact their families and community for the better with a strength building workout at the Wally Run/Weagle. Six high impact men took off for the traditional Wally Run. Four men remained for the low impact Weagle. YHC ran, so he was unaware of what the low impact man did for 45 minutes, but all the talk with the inclusion of 120 burpees thanks to the leadership Frac Sac.
Th Pax closed with the count-off, name-o-rama, and prayers lifted up especially for Kimchi as we pray for the peace and grace of God to comfort his family during this time of loss.
– Rev Sox
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Burp or Merk – ND Trivia Day
As most of the PAX may be aware, YHC is a wee bit of an ND fan. And today’s a big day – #1 Clemson coming to town. As most of the PAX are also aware, and happy to remind YHC, Notre Dame does not exactly have a stellar record in these kinds of games. But perhaps the PAX don’t know just how abysmal the record is. They will soon learn.
Good crowd of 16 at the Mothership. Weather is delightful – summer heat is definitely gone. Just a few orange shirts in the group (looking at you Sogo and Pop Tart). Not sure if they did that just to spite me, but I’ll give them the benefit of the doubt. No other green to be seen among the PAX. I will not forget that.
The Thang
Mosey to the lawn in front of NOMA. Start with SSH x27. Why x27? Because 27 years ago was the last Irish victory against a #1 ranked team (ND 31 – FSU 24 in 1993).
A few other warm ups, then lets introduce the game of “Burps or Merks”. YHC will call on a PAX to answer a question. Answer it correctly? 5 Merks for the PAX. Answer it wrong? 5 Burpees for the PAX.
And the theme? Notre Dame’s record in the last 20 games against Top 5 competition.
- How many wins does ND have? Lots of burpees (including doubling up b/c Side Effects repeated a previous incorrect answer) before YHC had to provide the answer: 1 win. Yes, we are 1-19 in our last 20 games. Sigh.
- Who beat us the most in that span? More burpees until Catfish saved the day – USC has beat us 5 times.
- Who is the 1 win against? More burpees – until Snooze tossses out the correct answer of Michigan.
- YHC now tries to end the game to move on, but PAX keep throwing out more teams that beat us. More Merks for right answers, and more Burpees for wrong answers (no, Oklahoma has not had their way against us in this particular streak)
Finally – enough of those burpees.
So lets do some more burpees.
The Current 11 Game Losing Streak
Yes, ND is currently on an 11 game losing streak against top 5 teams. What else goes with 11? That’s right – the Route 66. 11 Lightposts with burpees. 1 at the first, 2 at the second, etc… (SOGO seemed unclear on the concept so YHC took the time to help by explaining all the way up to 11).
The Overall Deficit in those 11 Games
Partner up, for some modified Dora. The total score in that 11 game losing streak? YHC now forgets the actual number but its roughly Bad Guys 380, ND 160. Yes, we are more than doubled up over those 11 games. So lets Dora. 160 Monkey Humpers, 380 LBCs. The other PAX bear crawl 3 trees and run back.
Then back to the Great Lawn.
Something Else
Change of Pace. This week, Sean Connery – the original 007 – passed away. A quick round of Burp or Merk to guess how many James Bond films he was in. 5 Burpees for a wrong guess, then the right answer of “7”.
- Home Base – Dr. No, the first flick. After each other exercise, return home for 7 Dr. Ws. Thanks Side Effects for the demonstration.
- The Exercises – around the great lawn, 6 stations for his other six JB flicks. Multiples of 7 for Diamond Merks (Diamonds are Forever), Russian Twists (From Russia with Love) and others.
- Another quick Burp or Merk for guessing who was 2nd and 3rd in most JB appearances.
Finally – one of YHC’s favorite time-wasting flicks: The Rock. Sean Connery crawling around under Alcatraz with Nicholas Cage. Lets bear crawl across the lawn.
Mosey back to the flag. Its 7:30.
NMM
Thanks, everyone, for putting up with my never-ending ND drivel. Just hope that ND doesn’t actually win one of these games, as I may become insufferable if that were to happen.
Its quite humbling, and inspiring to watch this group. You guys are STRONG. Thank you for pushing. SOGO: I heard the “Way To Go Rudy” as you ran back to the center after the Diamond Merks. Those little encouraging words and pushes are what keep me going. I’d encourage all of the PAX to remember that – push, and ENCOURAGE. Remember – leave no man behind, but LEAVE NO MAN WHERE YOU FOUND HIM.
Prayers especially for Hokie’s Mom. May God be with her, with the whole family, as they start this next journey.
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Celebrating the Six
Conditions: Humid and Partly Cloudy. 73 degrees, 100% humidity. Wind 4 mph from the NW
The Thang
We divided up into nine teams to play some Rarájipari. Teams of 4 or 5 kick a baseball as they run. No real rules other than you have to kick it everywhere you go. Today each team had to visit four landmarks to collect a playing card. They could collect the cards in any order. First team to make it back with all four cards and the ball was the winner. The landmarks were the Peristyle, The Dueling Oak, The Singing Oak, and the Rugby Pitch. Overall mileage was roughly 3 miles for the efficient teams, over 3.5 for some of the more directionally challenged teams.
Cool Down
As teams arrived back to the start High-Rise led as he took stretch requests and YHC closed us out with a little Mary before we sealed the deal.
NMM
- Chaos ensued at the start. A couple of Pax went down with turned ankles and balls were lost.
- We started with nine balls. We ended with five. Not sure of the specifics, but one team was rumored to have lost two balls somehow.
- One team lost a ball off the Wisner Bridge. That leads to a number of questions.
- The teams that went to the Peristyle first had to weave their way through a Zumba class to get to the flag.
- This workout was much more compliant with Corona restrictions than what Papa Smurf did on Monday. Although our pods were sharing the same ball, YHC was the only one without shoes. CDC guidelines limit shoeless Rarájipari players to one per team. In an abundance of caution, other teams shod all of their players.
- Some teams were looking for Dueling Oaks. Just to clarify, the Oaks themselves have no beef with one another. The Dueling Oak, singular, was the location of many a human duel back in the day.
- T-claps to Rudy, Boo-Boo, and Kuch for helping YHC put the flags out this morning.
- T-claps to Bushwhacker and Cowbell for making the trek from the frigid North. Cowbell was showing off a strong sock game today.
- Every Rarájipari team has a 6. And depending on what group we are in, that could, for the most part, be any one of us. The fast guys are usually controlling the ball up front and the 6 is keeping a consistent pace trying to keep up. You may be falling farther and farther behind, but you keep running. You keep plugging away. Inevitably someone kicks the ball into the shrubs, or into a giant mud hole, or off the Wisner Bridge and you catch up. It’s hard to overstate the importance of consistency in every aspect of our lives. Keep plugging away – you’ll get there.
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Everyone Loves BLIMPS
4 Pax were ready to start the day off right by posting to the View, aka Bawbwa Wawa. After a brief disclaimer, short mosey for:
Warmup
- SSH IC x 31
- Abe Vigodas IC x 10
- Grass Grabbers IC x 10
- Hillbillies IC x 15
- Bat wings – AC, OC, SC, MNC
YHC had showed up early and placed 6 cones along the bike path about .25 miles apart. Mosey to first cone.
BLIMPS
- Burpees x 5
- Lunges (4 count) x 10
- Imperial Walkers (4 count) x 15
- Merkins x 20
- Plank Jacks (4 count) x 25
- Squats (low slow) x 30
Complete Cycle, mosey to next cone, rinse and repeat for all 6 cones.
Mini Dora 1..2..3
- Partner up
- 50 Burpees
- 100 Imperial Walkers (4 count)
- 150 Low Slow Squats
Exercises are cumulative. Pax 1 starts exercises, Pax 2 runs up and over levee, Quadraphilia back and over, flapjack.
Mosey back to VSF. Finish off with 2 minutes of planking.
COT with count off name-o-rama announcements intentions and end with Prayer to the Sky Q.
NMM
- YHC asked if everyone liked BLIMPS, the pax enthusiastically answered yes! After 3 cones the love of BLIMPS may have died out.
- YHC was asked to dial down the burpees a little. I tried…..
- The cool low humidity weather of Fall is finally here, and much welcomed.
- Coffeteria was enjoyed by all at Cafe Navarre where Pax from The View, Mothership, and Uptown converged.
- F3 has kept YHC sane during an insane time. I am thankful to be part of something much larger than myself, with true friendships that hold value and meaning. Thank you for allowing me to be a part of F3.
SYITG
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Post-IPC Gratitude (Mothership 2020-09-26)
Took things a little easier at the Mothership with the conclusion of this week’s IPC weighing on everyone (at least on the Q). 5 PAX in attendance: Jingle Vader, Two Yutes, Crikey, Snooze, and Catfish (Q).
Warmed up at the Great Lawn with Abe Vigodas, Grass Grabbers, and SSH. Down to faces for Peter Parkers, Plank Jacks, Mountain Climbers, and Parker Peters. Back to feet for 8-counts.
Moved to Southeast corner of the lawn for BLIMPS. Exercised were done at six stations along the periphery of the Great Lawn, adding to reps each round (10 burpees, 20 lunges (2 is 1), 30 Imperial Walkers (2 is 1), etc.). After last station, moved to sixes for Big Boys, Flutter Kicks, Leg Lifts, and LBCs. Rinse and repeat on the BLIMPS, this time in reverse (60 squats, 50 plank jacks (1 is 1), 40 merkins, etc.) back to the starting location.
Crossed street to the benches for dips, bulgarians, irkins, bulgarians (other leg), and derkins. Moved under peristyle for a column conveyor, where PAX line up along columns in balls to the wall position, last PAC bear crawls to front and goes balls to the wall on the next column (like an indian run). Did 2 rounds of this, then circled up again for Failure to Launch, then finished under peristyle with bonnie blairs. Back to benches for step ups on each leg.
Moved to great lawn for some light stretching, yoga, and tai chi / chi gong. Great way to round out a solid Iron Pax season. Thanks to all who attended.
