WARMUP: Discussed the route, got a head count. It was… poorly understood.
THE THANG: Old Kingsley loop over to Bob Jones stadium for some hill repeats, then back through the old Kingsley loop for 2.5 miles and 20 minutes of hills.
ANNOUNCEMENTS: Get your 10 year gear, Stuff the Bus.
COT: Bass-O went off the beaten path and was MIA until Vuvu went fishing and came back just in time for Boss Hogg closing us out in prayer.
WARMUP: Broga, SSH, IW, Windmills, dips, derkins, mosey
THE THANG: 10 signs with exercises on them. Each increments by 1 exercise. Do a sign then a lap. 10 ea. Merkins, big boys, squats, plank jacks, LBCs, Mtn climbers, SSH, flutters, American hammers, burpees. See yard backblast for more derails
MARY: Rebel led
ANNOUNCEMENTS: read newsletter.
COT: prayers
WARMUP:
The normal stuff
SSH, windmills, stretching, yoga
THE THANG:
Tabata 3 rounds per exercise, 10 exercises
After 3 rounds run to traffic circle and back
Move to next exercise
Dead lift
Ground to overhead
Uhauls
Skull crushers
LBCs
Squats
One leg dead lift
Merkin – alt hand on bell
Swings
Plank – lat pulls
MARY:
ANNOUNCEMENTS:
Stuff the Bus signups
Blood drive
F3 dads camp
COT:
Quack – son preparing to go off to school
Kermit – patience and direction with job
Bonsai – safe travels and be in the moment
WARMUP: short run followed up by SSH, windmills (for trucker), real sumo squats, more running to the church where we did merkin, honeymooner, downward dog, mountain climber
THE THANG: We started out in the parking lot by the church where we ran to the end, did exercises, then back. 4 total sets (total 100 exercises each). Round 1: 25 merkins, 25 squats, 25 flutters.
Round 2: ran to the church circle and back to the middle of the entrance; 25 CDD, 25 lunges, 25 Freddy mercury…total 100.
Round 3: ran to the back of the Italian ice place and mixed it up. 5 each of wide arm, ranger, diamond merkins; 10 each of out/regular/in calf raises, 25 LBCs – 4x sets.
MARY: American hammer (because we’re in America!!), protractor, WW2 sit-ups
ANNOUNCEMENTS: blood drive and read your newsletter
COT: Truckers brother in law, Bonsai going in for annual heart check up, marriages
WARMUP: Run to the back of the fields 5 burpees, windmills (for trucker), 4 burpees, low slow squats finishing to peoples chair while doing Moroccan night clubs. Mosey to pull up bars. Plank while each pax did 1 pull up (for trucker). Mosey to hole #2
THE THANG: the intention was to play 9 holes of golf. Squats at the tee box followed by burpees at the green rinsing and repeating over 8 rounds and a grand total of 72 each. On the first round – halfway to the green, the golf course staff had other plans and firmly asked that we leave the course. So……we played 9 holes of golf in the street taking our ball, squats and burpees elsewhere. We also did 10 double count monkey humpers in cadence facing the golf course access road. 30 ish minutes and two ten counts later we were complete with a total of 72 squats, 72 burpees, some running of hills in between and on to part two – four corners.
Part two – this looked much better on paper. Goal was 4 rounds. We got to 2 rounds before the clock demanded a return to COT.
Corner 1 – 7 krakens, 2 hand release merkins, 22 lunges (11 per leg). Crawl bear to corner 2
Corner 2 – 7 diamond merkins, 2 krakens, 22 squats – run to corner 3
Time was called at 0725 when Maximus and Vuvu rolled in from a long hilly 9 plus mile BRR training run to join us for……
MARY: 5 minutes of stretching – desperately needed and welcomed by all.
ANNOUNCEMENTS: 10 year anniversary is coming. Events running the week of 9/10 to 9/17. Get your hall passes in order.
COT: Praise for Bonsai’s two year anniversary of recovery from heart episode. Praise for the men of The Fort and prayers for continued discernment and patience in our homes and within our concentrica.
NMM: When we were asked to leave the golf course 10 minutes into the workout, the plan had to change. For the unprepared leader an event like that may have brought about a circumstance for which they weren’t prepared. Fortunately, for us, we are surrounded by HIM who help us know that remaining prepared and modifying for the unexpected is part of being the leaders we are called to be in our communities, workplace, and in our homes.
So…..always be ready for the expected, but prepare for the unexpected. Good reminders of that faced us in a small way this morning.
It’s always a privilege to lead at BAOPS – the site of YHC’s EH eight years ago. Great work by all pax this morning on a sticky and humid Saturday. Thanks to Skipper for the opportunity. Until next time……
Slow Burn was smoldering this morning with 23 strong men choosing the gloom over the ‘sack & supporting YHC for my VQ! Some special guests were among the group: 2 PAX made the trek from Metro, and we welcomed our newest FNG (Cousin Eddie), EH’d by Rebel. Conditions were great – sky was clear & the rain last night cleaned the streets off for us, but also washed away my exercise notes from the curbs (lesson learned & more on that later)! It was the perfect setup for a VQ…
Started with the 5 Core Principles & Disclaimer, then got right to it.
WARMUP:
A short mosey around the parking lot
SSH x20
LSS x10
Alternating Lunges x10
Slooow Merkins (3-count down) x10
Imperial Walkers x10
Token Burpee x1
THE THANG:
Today was a somewhat of a hybrid of Pearls on a String / 11’s
Started at the 1st Street Light in front of Lowe’s Contractor Parking/Pickup
First “Pearls Set” was 10/ea: Merkins > LBC > Squats > Flutters > Big Boys > Plank Jacks
Then the “11’s Hybrid” component, which was 1x Flying Squirrel
Mosey up the road to the 3rd Street Light (back toward Empire Pizza)
Next was 9/ea of the Merks > LBC > Squats > Flutters > Big Boys > Plank Jacks
And 2x Flying Squirrels, then Mosey back to the 1st Street Light
Mosey & Repeat: 8/ea + 3, 7/ea + 4, etc. The exercises quickly moved from the main drive into the parking lot to get away from traffic. The last two rounds/sets were done in cadence – not just for my own accountability, but wanted everyone to finish together.
Short mosey back to the flag, where Mary joined us for the last 6’ish minutes. The unofficial total distance was just shy of 1.5mi (I haven’t yet joined the Strava cult).
I think the mumble chatter was good, though I was deaf to most of it as I was putting everything I had into calling exercises, trying to catch some breath in between, and pushing myself to just keep going!
Upon the clock striking 6am, the PAX graciously provided some feedback from the workout. I’ll remember to speak louder than what feels necessary (especially when in close proximity to a highway!), consult amazon to get my hands on some water-proof chalk (which sounds like it would be a parent’s nightmare… isn’t the fact that chalk doesn’t last is what makes it acceptable for the 2.0’s?!), and a Q should call an audible when needed & modify their own weinke to ensure the Q can complete it (I fumbled on completing the 9x Flying Squirrels, though I did pull it together & knocked out the last 10 when it was time)!
HUGE THANKS to Weezer – it was an incredible honor & privilege to have the opportunity to lead such an awesome group this morning. Huge shoutout & THANK YOU to Grizzly (my original EH’er) & WhatDid for making the early drive down from Metro (and THANKS to Shady for passing the note to them!). And another HUGE THANK YOU to all my PAX brothers who showed to know this morning. It was amazing having such a strong turnout! The support was more than humbling!
MARY: Yes
ANNOUNCEMENTS: Read your newsletter. 2nd F Lunch today (was today). F3 Dad’s this Saturday @ WEP.
Shout out to the originator, Jekyll. He started this many years ago. Each week during the month of June, he would q this workout at Laces. Pax would show each week trying to get better each week.
I have a love hate relationship with this workout.
1. First workout I posted to in the Fort (many yrs ago)
2. 2nd workout I brought Shady to. He hated me for a few days after
3. First workout I q’d after my heart attack (2 yrs ago). The one and only time I believe Pax allowed the Q to clipboard Q.
9 men did the hard thing this morning at Colosseum. Conditions were alright, alright, alright as we welcomed our newest FNG (Excite Bike) with a workout designed to smoke even the fittest of men. Here’s what we did:
Pattern was 10 at the first stop, 15 at the second, 20 at the third, and 25 at the fourth
Exercises were:
Merkins
Calf Raises
Squats
Overhead Claps
Grab a chair for the Mr. McConaughey Workout (11s with Incline Merkins (IC) and Dips).
From the book “Greenlights” by Matthew McConaughey, pages 43-44: As a kid, my favorite TV show was The Incredible Hulk starring Lou Ferrigno. I marveled at his muscles and would pose in front of the TV with my shirt off, arms bent, fists high, doing my best bulging body-builder biceps impersonation. One night Dad saw me. “What are you doin, son?” he asked. “One day I’m gonna have muscles like that, Dad,” I said, motioning to the TV screen. “Big baseball-size biceps!” Dad chuckled, then took off his shirt, matched my pose in front of the tube, and said, “Yeah, big biceps make the girls scream and they sure look good, but that ol’ boy on the TV, he’s so muscle-bound he can’t even reach around to wipe his own ass…the biceps? They’re just for show.” He then slowly lowered both his arms in front of him, straightened them out with his fists to the floor, then he twisted his arms to the inside, and flexed a pair of massive triceps muscles. “Now the tri-cep, son,” he said, this time pointing his nose back and forth toward the bulging muscles on the back of his upper arms, “that’s the work muscle, that’s the muscle that puts food on the table and the roof over your head. The tri-ceps? They’re for dough.” My dad would take the stockroom over the showroom any day.
Mosey to the track
Run a lap and 10 Burpees (x4)
Mosey to Covered Walkway
Peoples Chair
10 Head, Knees, Toes (IC)
BTTW on a long 10-Count
10 Australian Mountain Climbers (IC)
Mosey to COT
NMM
The Mr. McConaughey story resonated with me. How much emphasis do we men put on the “show” muscles? You know, the new car, the house, the vacation…the good stuff we put on social media. How much time do we spend trying to impress others with the highlights we put online? Shouldn’t we instead focus on the “dough” muscles? You know, providing love, comfort, and support for our wife and children. At the end of the day, what really matters is those moments with the ones we love. My kids don’t care what I drive. They just want me to play with them. My wife doesn’t require a Caribbean vacation. She just wants me to listen and be plugged in to my family, and not my phone.
Maybe we are focusing on the wrong muscles. Maybe we should be working our “try”ceps a little more. Maybe Mr. McConaughey was onto something.