Tag: One Niner

Let Me Wobble

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The Arsenal. Full Moon. 28°. Shorts.

Soft Pretzel and Atlas showed at 0500 for the pre run.

Looped around parking lot twice as the stragglers rolled in.

COP

Movements –
SSH x 25
Merkins x 11

Static Stretching –
Tappy Taps x 10
Groin Stretch
Runners Lunge L/R w/Arm Raise, Deep Squat stretch

Weinke

Main form of transportation: Bataan Death March (BDM). Indian run w/rear PAX doing 5 burpees.

BDM around back side of school to playground.

Aiken Legs
20 Squats
20 Box Jumps (Step Ups dude to icy conditions)
20 Bonnie Blair’s (Jump Lunges)
20 Bomb Jacks
Run a lap around playground

Jack Webbs
1:4 – 10:40

Pause. This is the first time I’ve ever successfully completed Jack Webbs from 1-10. Thanks to the community of F3 and the Qdrenaline for the continuing acceleration.

#morethanaworkout

Repeat Aiken Legs

BDM to new location up the hill from practice field

Aiken Arms
10 Merkins
10 Plank Jacks
10 CDD’s
10 Donkey Kicks

Ass Webbs
Squats + Al Gore Pulses 1:4 – 10:40

It was during the Ass Webbs that One Niner decided to beat box to the cadence of our squat pulses. It was well received by all, and we all decided we would wobble. Some twerked.

Head back to COT w/light mosey

Hamstring stretch because I thought I thought I would collapse during the mosey…

Mary
LBC x 30
Protractors
Heels to the Heavens

COT
Bounty Hunter’s friend – 6 month old passed away while sleeping (SIDS we believe).
PAX whose 5 year old had a small stroke (sadly I cannot remember his name)
Other PAX currently dealing with loss and health issues.

Thanks to Happy Meal and Brexit for the opportunity to lead.

Punch List out.

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Encouragement at The Arsenal

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The Arsenal Q 10/25 – Sorry this one is late, I was on vacation and lost track of it…

5:00 Pre-Run

Fire Hazard

General

Punch List

Soft Pretzel

5:30 Workout

Fire Hazard

General

One Niner

Punch List

Sharknado

Slow Pitch

Soft Pretzel

Cobbler asked me to Q at The Arsenal what feels like forever ago. I liked the idea of “crossing the borders” from The Fort to Indian Land. It also helped that this is the closest AO to my house… so there’s that. The opportunity rose and I met it. Plus it’s a very versatile AO with many options. 

Rewind to 10/25:

Four PAX up for the pre-run at 5:00. Seven PAX showed up to increase their self esteem by way of “positive talk” for the main event. The clock struck 5:30 and we moseyed down to the football fields. 

We stopped for COP on the practice field for a little warming up. It consisted of:

Al Gores

SSH x 29

Merkins x 10

Moroccan Night Clubs x 23

Tappy Taps x 10

During the Al Gores I asked the group what kind of leadership skills they’ve gained from being part of F3. Hilarity ensued.

“I’ve been voluntold to do everything, so I’ve learned how to voluntell people what to do really well.”

“Fire Hazard has really built up my self esteem over the years.”

“I’ve gotten really good at mumble chatter.”

This came up later… but a great technique to speed up a group if runners involved getting in front of them and dropping a bomb of sorts to “encourage” a faster pace.

So we got some good laughs, it was a good quick discussion. We finished off the COP and moseyed over to the football field.

Football Field Circuit

Partner Workout

Each Partner Wheel Barrows every other 10 yards, both partners complete workouts equal to yard marker on the field that you land. Start at one end zone and work toward the other.

Endzone – Burpee Broad Jumps x 7

10 – Donkey Kicks

20 – Hand Release Merkins

30 – Jump Lunges (each leg)

40 – Air Squats

50 – LBCs

40 – Air Squats

30 – Jump Lunges (each leg)

20 – Hand Release Merkins

10 – Donkey Kicks

Endzone – Burpee Broad Jumps x 7

Out, Lap around the track.

Pick Up the six who may or may not have splashed merlot over the fence. Remixed the workout to add a little more pain. 

All Together

Bear Crawls every 25 yards, stop for a workout

25 Yards 

15 Bomb Jacks

25 Yards

15 Jump Squats

25 Yards

15 Bomb Jacks

25 Yards

15 Jump Squats

End with some Jack Webs to burn the shoulders – made it to 6 Push Ups & 24 Claps

Mosey up to parking lot

Duck Duck Goose Abs x 2 (Lay in a circle and hold legs at 90°, each PAX takes turns running around the circle throwing legs down, hold at 6” until next PAX gets up).

Hillbilly walkers for obliques x 10

Pistol Crunches x 10 each leg

Overall it was a tough workout with 7 HIM answering the call. The field was wet and made for some discomfort. In the words of Geronimo… get comfortable with being uncomfortable. Thanks for the opportunity to lead and sorry about the late backblast… Disney was calling my name! 

Punch List out. 

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Husky VQ at Honey Badger

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It was my pleasure to bring a new look with some “fun” exercises to The Honey Badger.  Everyone knows that although the Honey Badger may be small, it is a tenacious and sometimes vicious creature.  Thank you to all this who came out for my VQ, you all did the Honey Badger proud.  It may not have been easy but you scratched your way though when lesser people would have quit.  This AO is Hero or Hero inspired workouts.  I am inspired by all of those who are willing to put their lives on the line to protect the freedoms we enjoy every day.  It was only fitting to discuss our workout theme which was leadership.  We all know and have varying definitions of leadership such as lead by example etc.. Leadership is the development of a vision, establishing what matter, then articulating why.  Set the direction and inspire others.  Translate vision into reality.  I hope I was able to inspire others to push themselves to do things they did not know were possible.  Make a better you every day.  “Accept the challenges so you can feel the exhilaration of victory.”  Everyone who came and conquered the Honey Badger are licking their lips today because the taste of victory is amazing.

Warmup:  Windmill, Copperhead Squats, Chinook, Sun Gods, Tempo Merkin

10 Chin ups immediately followed by 10 negative release for a 10 second down count each rep. (Wall pushups and wall sits while waiting for bar)

Bleacher Run X3

Tooth Fairy up Stairs then Reverse Bear Crawl down stairs (2 Rounds)   Sweat Angles while waiting for remainder of Pax to complete

Butkus (Rapid step ups) 1 minute on then 30 second rest

Inclined Mountain Climbers 1 minute on then 30 second rest

Reverse Bear Crawl up steps, Jameis Winston Down Steps with 5 dips every step (crap walk feet first), at bottom 10 Ground and Pound Merkins (Fist on ground with thumbs pointing to the sky then push up mimicking tricep extension movement)      (2 Rounds)  Happy Jacks while waiting for remainder of Pax to complete.

Duck Walk Up Stairs (this is low and slow, do not rush.  Should feel great burn, if not get lower and slower)  Run down  (2 Rounds)

Cool Down:  X’s and O’s, X Cross Sit-ups, Captain Therkins (1:4, 2:8, 3:12, 4:16, 5:20), Superman to Canoe without arms or feet hitting the ground.

 

 

 

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