GC BC

Another beautiful, slightly cool morning as the PAX assembled at the buffet. 5:15 hit and we broke up into bootcampers and ruckers. Disclaimer was given and off we moseyed to behind Teeter. Circle up for normal warmups: SSH (20), HW (20), Low slow squats (15), Windmill (10), Peter Parker (10), Parker Peter (10), MNC (20).

Mosey over to water fountain behind apartments. Spread out around it and then bear crawl around entire fountain circle. Take a couple of steps over to bottom of hill. Time for deconstructed burpee ladder: squat thrusters (I’m sure they have some F3 name I’m missing), jump squats, & merkins. Do same number of these at bottom of hill, run to top of hill, do remainder of ladder, then run back to bottom and plank for the 6 before next round.

  • R1 -> Bottom = 20/20/20, Top = 0/0/0
  • R2 -> Bottom = 15/15/15, Top = 5/5/5
  • R3 -> Bottom = 10/10/10, Top = 10/10/10
  • R4 -> Bottom = 5/5/5, Top = 15/15/15
  • R5 -> Bottom = 0/0/0, Top = 20/20/20

Mosey back to small traffic circle in front of apartments. Circle up, all PAX doing lunges. One by one each PAX did 4 burpees. After we made it around the circle, 20 CDDs & 20 Flutters.

Mosey to side lot and break into 2 lines for sprints. Line 1 sprint to end of building, line 2 take off once line 1 gets 3/4 down. 4 sets of sprints. Time for some ab work. 10 small circles clockwise, 10 small circles counter-clockwise, 10 box-cutters. 4 more sets of sprints and some more abs: 10 toe-touch LBCs, 10 hello-dollies, & 10 rosalitas.  Times almost up, one final sprint, all you got back to COT.

Great work by all the PAX today. It’s always encouraging to see some new faces, several old faces, and some guys coming back from IR. Always an honor lead this group! Thanks Decibel for the opportunity.

-Mainframe

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Be Still

18 pax posted ’round the Shovel Flag at Slow Burn for some usual Fri 1st F and 2nd F engagement. Well, at launch, we actually had 17 pax and reports of an 18th enroute.   Disclaimer was proclaimed.  February theme of #Worry was noted and the pax were informed that YHC would not disrupt the the Slow Burn rhythm of #moderation and #mumblechatter, though this adventure would force them to talk out their worries.  With that, we launched.

The Thang

Warm up run around CFA through Drive Thru lane

Karaoke lap around CFA through Drive Thru lane

COP alongside CFA — SSHs, Hillbilly walkers, Imperial walkers, Mtn climbers, Windmills

Lugnut posted at this point, so we moseyed on down to the parking lot between the retail strip and Lowes

10 strong form burpees OYO (requested by Twister)

SSH

10 strong form burpees OYO

Partner up to complete all exercises together and talk out your anxieties/worries
Round 1: Merkins x5 + Squats x20, Merkins x10 + Squats x15, Merkins x15 + Squats x10, Merkins x20 + Squats x5
Round 2: CDDs x20 + Bombjacks x5CDDs x15 + Bombjacks x10CDDs x10 + Bombjacks x15CDDs x5 + Bombjacks x20
Round 3: Partner legthrows x20 + LBC x5, Partner legthrows x15 + LBC x10, Partner legthrows x10 + LBC x15, Partner legthrows x5 + LBC x20

Line up along curb

Bear crawl to center parking line, sprint to other side, jog back
(Rinse and repeat for 3 total cycles)

Run home

COT

NMM

Slow Burn has such a great vibe.  It’s always a treat to Q at that AO — it’s Fri, plenty of energy, plenty of mumblechatter, guys looking out for each other and challenging each other, great 1st and 2nd F warm-up for 3rd F experience at CnW afterward.  S/O to Hard Drive for launching it and to Barry Manilow for continuing to carry the torch.  Well done!

As the pax gathered, it appeared Spitz would be the last one in…until he made it to the circle and alerted the crowd that Lugnut was still inbound.  Glad we were able to get him onboard before departure.

I kept the Weinke in the moderate zone, and there were plenty of breaks to discuss Worry and Anxiety.  Somehow I awoke on Sat with a little soreness in spots, so clearly my fitness level needs some attention.

Thanks to pax for engaging fully in dialog and sharing re personal anxieties.  If you haven’t read Chicken Hawk’s February theme one pager, take a look here.

“Be still and know that I am God.” (Psalm 46:10)   This has become one of my go-to verses in times of worry and anxiety.  I could go on forever about worry/anxiety…I’m closer friends with those two than I ever thought I was or wanted to be.  But when I leave it all in God’s hands and just allow myself to “BE,” I mostly come to realize that (a) my worry is worthless, (b) it’s mostly CREATED by me and (c) it’s too much ABOUT me.  There are many ways to turn this verse into a meditative prayer that cuts through anxiety.  Here’s one:

Be still and know that I am GOD
Be still and know that I AM God…
Be still and know that I am God…
Be still and know THAT I am God…
Be still and KNOW that I am God…
Be still AND know that I am God…
Be STILL and know that I am God…
BE still and know that I am God.

Here’s another:

Be still and know that I am God…
Be still and know that I am… 
Be still and know that I…
Be still and know that…
Be still and know…
Be still and…
Be still…
Be.

Try ’em and let me know what you discover.

Thanks to Barry Manilow for the chance to lead.  Always an honor.

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Ballet and Bear Crawls at Abyss

YHC was already planning to post to the Abyss and suffer the wrath of Wolverine, so when the flu knocked out the regenerating superhuman, it only made sense for a Jedi to step in and help. Plus, there were already several HCs and a friendly reminder to bring gloves, so we were well prepared for a mid-week beat down.

Eight PAX posted to the Palisades Park parking area in the pleasantly warm pre-dawn (with precipitation predicted), the standard disclaimer was given at 0515, and we jumped right in with 25 side straddle hops. This was followed by a long mosey around the parking lot, out the entrance, in the exit, and back around to circle up by the gate to the back of the school.

COP

To keep things interesting, we did the following exercises while standing on our toes:

20 Moroccan night clubs IC

15 imperial walkers IC

15 hillbilly walkers IC

10 low slow squats IC

10 merkins IC (conveniently, these are almost always done on our toes anyway)

This was followed by some downward dogs (with reach across), honeymooner, and wrist stretches.

Warm up Addendum

Not quite satisfied with the warm up, we lined up on the curb for some dips/crab-cake fun a la last week’s Golden Corral Q. Pretty simple, it’s dips and crab-cakes (with hands on curb) done in a 1:4 ratio (aka Jack Webb style). By round 8, the PAX were singing my praises feeling the burn, but they toughed it out and we made it all the way through.

Quick mosey around to the grassy hill for the real fun.

As I was “planning” for this morning, I realized we have a steep, grassy hill next to a road (with a curb on either side), some more grass, and a nice flat wall. There’s a lot we can do in that small area. It took a few minutes to explain, but here’s what we did for

The Thang

Starting at the bottom of the hill, perform 20 squats. Run up the hill and do 10 derkins off the curb. Bear crawl across the street and do 10 incline merkins on the curb. Crab walk to the wall, walk up to a balls to the wall and back down. Crab walk back to the curb, 10 more derkins, bear crawl across the road, 10 more incline merkins, then run down the hill. Rinse and repeat, dropping 2 squats and 1 derkin/incline merkin per round (so, 18 squats, 9 derkins, 9 incline merkins, 9 more derkins, and 9 more incline merkins). Goal was to get all the way down to 0.

PAX begrudgingly acknowledged their understanding, then proceeded to tell the workout what was up. Bart missed a memo somewhere along the way and never decreased the number of derkins/incline merkins, an error he only discovered with 2 minutes remaining. Everybody did an awesome job getting through almost the entire workout before time was called, and it was great hearing them encouraging each other along the way.

For those counting, completing the entire workout as planned would result in 110 squats, 110 derkins, and 110 incline merkins. With the bear crawls, crab walks, and balls to the walls (and the dips/crab-cakes from the warm up), we couldn’t lift our arms anymore, but you don’t need your arms to quickly run back to COT and recover.

Announcements

  • Go Ruck Light this weekend. Should be fun for those going. For those not going, Q-Bert is planning to destroy you on Saturday at the Deep.
  • Yeti coming up February 24. Bike, run, ruck, relay, walk, crawl….be there.
  • More events coming up in March

Praises and Prayers

  • DaVinci’s business has a new client, which is awesome, but could potentially be a LOT of work if the client decides to do everything they’re thinking of doing. They also are looking to hire a new graphic designer.
  • Cornerstone’s daughter is wrapping up treatment in three weeks!! He’s also applying for a job at a few different places and has already received at least one job offer.
  • Bones is going to be on tv promoting the consumption of loose fats…or, maybe it was the foods to eat to lose fat…
  • Moab has been jobless for a couple months, which is actually a praise because of the way God has provided during what could be a very hard time. Plus, he’s had great time with family these past couple months. But, he does need a job…

It’s always an honor to get to serve a great group of PAX. I’m coming to realize that Qing is a lot like preaching: given less time to prepare usually produces rougher results, but that doesn’t mean it won’t be effective. It definitely pays to be prepared and keep something in your back pocket for the days when the flu brings down the best of us.

-Jedi

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Accumulator Around Rite-Aid

7 boot campers and 5 ruckers launched after YHC gave an “official” disclaimer (as per suggestion from Chaser on the weekly F3 round table conference call).  Boot campers were led by Hootie for a mosey around the parking lot, then circled up for COP warm-up.

  • SSH x20
  • Moroccan Nightclubs x10
  • Imperial Walkers x10
  • Merkins x10
  • Low Slow Squats x10
  • Windmills x10

The Thang

Handoff to YHC for a mosey over to the Rite-Aid for the main event.  We stumbled on 6 cones (each with an exercise) that would be the instructions for this part of the workout.  Each “round” would consist of running around the building, performing the appropriate exercise(s) at each corner, then planking up for the 6 so we all start the next round together.

Round 1- 1 burpee at each corner (running between corners)
Round 2 – 1 burpee, 2 crab jacks at each corner
Round 3 – 1 burpee, 2 crab jacks, 3 run stance switch
Round 4 – 1 burpee, 2 crab jacks, 3 run stance switch, 4 merkins
Round 5 – 1 burpee, 2 crab jacks, 3 run stance switch, 4 merkins, 5 plank jacks
Round 6 – 1 burpee, 2 crab jacks, 3 run stance switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 7 – 2 crab jacks, 3 run stance switch, 4 merkins, 5 plank jacks, 6  box cutters
Round 8 – 3 run stance switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 9 – 4 merkins, 5 plank jacks, 6  box cutters
Round 10 – 5 plank jacks, 6  box cutters
Round 11 – 6  box cutters

We managed to get all 11 rounds in before heading to COT. For those curious about the numbers:
24 burpees
48 crab cakes
72 run stance switch
96 merkins
120 plank jacks
144 box cutters
Total Distance run: 1.8 miles

Excellent work by all pax.  Great VQ warm-up by Hootie! Thanks to Decibel for the opportunity to lead.

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