Tag: Sharknado

Oh that smell!

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It was great to see so many PAX pulling into the Ranch on a cold morning. Even Dark Helmet arrived earlier than normal, he beat Bonsai, Fire Marshall Bill and Fratboy! T-Claps to my good ol’ pal Champagne for coming down from Area-51 and posting in The Fort region.  We eventually ended up with 19 PAX (16 BC and 3 ruckers who met at COT).

We moseyed to the service road to the Elementary School/Middle School cafeteria side of the schools. From the soccer fields we  did toy soldiers to the first street light. We then did soccer leg swings to the next street light, which during that time encountered a sweet smell of SH!T running through the storm drain (or from the horse ranch next door – but most likely a busted sewer pipe). I should have made the PAX bear crawl in order to enjoy that fresh morning smell, even though we can’t figure out why Dark Helmet didn’t smell anything….

We then duck walked to the parking lot next to the playground. We lunged walked along one side of the parking lot, reversed lunged to other side. Circled up for COP with a various count of Squats, hilly billy walkers, windmills, side straddle hops, and Moroccan nightclubs.

Split the PAX into 2 groups.

Group 1 went to the playground for a round of 11’s of pull-ups (YES!!) and merkins

Group 2 did round of 22’s of squats and CCD – somehow this group didn’t listen and did 22 reps of each and said they were done…no, its 20 squats, 2 CCD, 18 squats, 4 CCD, you get the idea.

Groups then flapjacked.

Final round was 22’s of leg lifts (holding onto the fence) and big boy sit ups. Mumble chatter definitely increased!

Time flew by too fast!!

Moseyed back to COT, on way back merged with the 4 ruckers.

Read newsletter for announcements. Key announcements are Q Source every Saturday and you don’t have to past at the AO to post at Q Source. Joe Davis Run and Yeti coming up soon.

Prayers: Wegmans and his mission trip to Peru (he’s looking for donations of lightly used workout gear), Bonsai’s friend who has got himself into trouble, and Trucker with some potential career and life decisions. Ever since F3 started the Word of the Year I was ignorant and selfish for not participating. I felt that it was corny and said to myself i didn’t; have time for this. and that it wouldn’t do me any good. Well, after seeing how 2018 impacted me I realized that finding your word for the year and living it out isn’t corny. Thanks to Bonsai for mentioning something he saw relating to a sign defining JOY as: Jesus, Others, Yourself; I realized that i have been stuck in the YOJ mode way too long. This year I need to be held accountable to reverse it and make JOY out of life, focus on JOY and change my habits. I would ask that everyone find a word for the year and begin to focus on being a better #HIM.

10-4 Trucker

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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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