Tag: Esso

Longest 11 ever

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WARMUP: SSH, Imperial Walkers, Merkins, Downdog
THE THANG:
Mosey to the school for a round of 11’s.
Breakdance merkins(double count) on one side.
Crunchy frogs(in cadence) on the other side.
Distance between points was approximately 0.2mi.
No one got through all 11. Maybe it was too far?

Thanks for the opportunity to come run with the high performance HIM’s of the Fort. I’m always impressed by the showing and the effort laid down.

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Convergence For Our Brother Shower Curtain

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WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:

Slapshot’s Pain Station:

Each Pax performs

50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters

Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.

Badland’s Pain Station:

10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs

Punchlist’s Pain Station:

Light Pole Speed Drills –

5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs

Bear-pees to finish

Shady’s Pain Station:

Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels

Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers

Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.

Great job Qs

COT:

Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!

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Smell that BBQ!

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WARMUP: NONE
THE THANG: Mosey to intersection of Academy St. & Monroe White St.
10 – Jump Squats then run up the hill to Watson St. / Parking Lot then back down.
Ran Academy St. left on Forrest St. left on Confederate St. left on Main St. and left back on Academy St. to make a (.91 Mile) loop.
10 Merkins, 10 Mountain Climbers, & 10 LBC’s every corner and intersection. (6 per lap)
MARY: American Hammer and Flutters
ANNOUNCEMENTS: Prayers for health & back to school
COT:

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Yep…that is a lot of merkins

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WARMUP: 10 SSH

THE THANG: In preparation for IronPax 2022, we completed an IPC throwback WO from week 3 of 2020.

– Run 400m (which is conveniently 1 loop around the Harris Teater parking lot)
– 100 Merkins
– Run 400m
– 90 Squats
– Run 400m
– 80 Merkins
– Run 400m
– 70 Squats
– Run 400m
– 60 Merkins
– Run 400m
– 50 Squats
– Run 400m
– 40 Merkins
– Run 400m
– 30 Squats
– Run 400m
– 20 Merkins
– Run 400m
– 10 Squats
– Run 800m

Total work is 3 miles of running, 300 merkins and 250 squats

MARY: Nope

ANNOUNCEMENTS: A terribly off key version of happy birthday was sung for Long Duck (60) and White Hot (41), followed by 8 minutes of discussion around items that are in the newsletter.

COT: If you were there, you know.

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“Just the Facts, Ma’am.” pt 2.

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It was a glorious 75 degree gloom today, complete with humidity and dew. The air was saturated from the storms overnight. Along the ride there was a Shield & Splinter sighting – running all the way from Regent Park. Animals.

YHC rolled into the AO in a good mood, made even better by the sighting of Dirty Harry waiting in the parking lot. To top it off, Albatross showed up the day after his FNG post. The man’s got gumption.

Start

Disclaimer was disclaimed, then we walked through the 5 core principles. YHC was excited to deliver the pain this morning.

COP

SSH x 34 IC

Merkins x 7 IC

Six Count Burpess x 5 IC

Jump Lunges x 8 Each Side

Weinke

Quick mosey to adjacent lot.

ASS WEBBS

1 Squat : 4 Squat Pulses up to 10:40. The PAX dropped it like it was hot.

Walk Like an Egyptian

This is a lunge hold Indian run. Take a step in a lunge, hold it, PAX in rear sprints to front. Step forward with other leg, hold while PAX in rear sprints to front. Repeat until you arrive at your destination.

Luckily our destination was only 50 or so yards… but the burn was felt.

BEARPEES

1 6-Count Burpee : 4 Bear Crawl Steps up to 10:40. YHC called the cadence throughout to keep the PAX together.

Mosey to field to complete final iteration.

JACK WEBBS

1 Merkin : 4 OH Claps up to 10:40. The shoulders were on fire for the duration of this iteration.

5 Min of Mary

Protractor into Rosalita’s x 10

Flutters x 10

American Hammers x 10

Gas Pumpers x 10 (at the discretion of Dirty Harry)

NMM

Today’s workout was pleasant – most would disagree – but the mutual suck endured alongside my brothers quickly became fun for YHC. I wanted to cut the movements short multiple times, but we don’t wake up at 0430 to half ass it.

I’ve been struggling to post as of late, and to be honest I am not happy with myself about it. I ran into Esso on Monday at Publix, and the camaraderie gained from posting quickly translates into the world a sense of community and belonging. He promised he’d come to my Q, and much to my delight, he did as he said. This community we have in F3 is not to be taken for granted, even by a kotter like myself. I am better when I post. Not only because of the 1st F. It’s because of the 2nd F that we all enjoy so much, followed by the 3rd F in putting our community and faith above ourselves. We push each other to be better daily. It starts with showing up.

Who is in your world that would benefit from this?

Announcements

Bethel Men’s Shelter tonight – and every first Thursday of the month. Hit up Poppins for info.

Prayers & Praises

Larry & Patty Pettus

DH’s Father in Law – Roger

Splinter’s friend getting herniated disc surgery

Albatross’ weekend trip to Chucktown and him focusing on getting his thoughts straight

Poppins – thanks for bringing me out to lead at The Ranch.

Punch List out.

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12=45

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WARMUP:
Tesh called 10 SSH
Band Camp:
IW
HW
Slight mosey
Merkins
Moroccan Night Clubs
(Then I realized Tesh had handed the Q over completely)

THE THANG:
4 min w/o setting the bell down
30 sec 1 hand swing R
30 sec 1 hand swing L
30 sec racked reverse lunge R
30 sec racked reverse lunge L
30 sec clean R
30 sec clean L
30 sec squat & press R
30 sec squat & press L

Mosey/Yoga/burpee in between rounds
Got 3 rounds….was challenging

Burpee snatches

MARY: Airborne’s hip routine

ANNOUNCEMENTS: everybody likes reading David Goggins apparently

COT: prayers!

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Takin’ it back old school because I’m an old fool

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WARMUP: we ran up the hill on Massey into the big parking lot to circle up. Started with some SSH and stopped pretty quick to get in cadence. 5 burpee penalty. Started over with SSH in cadence…stopped again to get in cadence. 3 burpee penalty. Started again and stayed in cadence for the most part. Moved on to sumo squats, merkins, shoulder taps, up and down dog, and finished with some back stretching.
THE THANG: From the parking lot, we ran down the grass hill over to the small lot with the wall that used to have nails sticking out (we didn’t find any of those). We did 7s here with burpees at the bottom, jump the wall, and donkey kicks at the top.

Finished here and had a short run over to the “step up” wall. Before we left the parking lot, we were reminded we have one mouth and 2 ears and if we’re thinking of our responses before someone else is done speaking, are we truly listening??

Made it to the step up wall where we did 11s. Steps up were both legs (bad idea here) and we did decline ranger merkins for the other half of our 11s (10+1, 9+2…1+10).

Left here with the plan to go to LBJ church and with 15 min left, we Omaha’s back to the big parking lot. Dora was the plan and previous site Q Bobber suggested running up and down the big hill…so we did. Partner up and Dora was: 100 diamond merkins, 200 jump squats, 300 flutters 2 count…which no one made it to flutters.
MARY: 5 min to spare we ran back to COT for MARY. Both Jackelope and State Farm got a chance to call cadence and crushed it!
ANNOUNCEMENTS: lots! Check out the newsletter! Dam to dam is coming so look for Sept 1 sign up!
COT: welcomed Stiletto who was visiting Maximus from TX, and Wegmans has 13 weeks to perfect his smoking craft as he takes care of that new baby!

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