WARMUP: Mosey, SSH, IW, HW, yoga
THE THANG:
Run
5 burpees
10 jump squats
15 merkins
20 split squats
https://strava.app.link/98HQMpfDYob
NMM:
Sometimes it’s hard to know when you’ve crossed the line. We ran to NC
COT:
Prayers for Cable Guy
We left the parking lot and moseyed our way towards WEP with a quick stop along the way for some SSH (more than intended since Bobber had to run back and turn his lights off and we had to do them until he returned… ALA high school sports style punishment), Imperial Walkers, Hillbilly Walkers, Moroccan NightClubs, Windmills and also a quick set of Cherry Pickers at Bobbers request.
Once we arrived at WEP there happened to already be a board of pain there with the workout listed
1 x Kraken
2 x 10 Second All Gore
3 x Burpee
4 x Merkin (4 count)
5 x Calf Raise (4 count)
6 x Derkin (4 count)
7 x Moroccan NightClubs in Squat
8 x Monkey Humpers (4 count)
9 x Flutter (4 count)
10 x LBC
11 x Jump Squats
12 x Side Straddle Hops (4 count)
We then moseyed back to the start and closed in a COT
A great time was had by all
11 PAX showed up for this block party
Disclaimer then mosey to the front of the WEP amphitheater for a warmup
SSH, Windmills, IW, MNCs, Merkins all in cadence although much mumblechatter drowned out the counts
Lots of houses to visit during the block party, better get to it…
House #1
It looked like we had a lazy bunch this morning so we went with a Lazy Dora 1 2 3
partner 1 performs exercise while partner 2 “rests”
Merkins – partner 1 – 10 Merkins, partner 2 – “rest” in elbox plank position – swap and repeat until 100 reps complete
LBCs – partner 1 – 20 LBCs, partner 2 – “rest” in laying 10inch leg raise – swap and repeat until 200 reps complete
Squats – Partner 1 – 30 Squats, partner 2 – “rest” in Al Gore – swap and repeat until 300 reps complete
The mumblechatter subsided rather quickly here- like I said, lazy bunch out this morning. The one comment I did hear had something to do with “I wish we were running”
House #2
Ask and you shall receive – Indian Run around WEP loop (x3)
First Loop – last runner drops off and does 5 Merkins then sprints to front of line
Second Loop – last runner drops off and does 5 Squats then sprints to front of line
Third Loop – last runner drops off and does 3 Burpees and then sprints to front of line
House #3
Bear Crawl from North Side of field to the Playground (about 2 street blocks)
Jack Webb style progression – 1 Pullup – 4 Monkey Humpers, 2 pullups – 8 MHs, 3 – 12, 4 – 16, 5 -20
Running low on time so we moseyed back towards CoT with time for one last stop
House #4
Hill sprint up Massey St
Gathered back at CoT right at 0600
Appreciate the chance to lead the group, Thanks Kermit
8 PAX split off with Bushwood. I’m 100% certain Tesh’s backblast will be more interesting to read than mine. (I’ll tag him on Twitter and Slack to confirm this fact.) That left 8 PAX with kettlebells for the Snake Pit
The Thang:
Warmup alla cart of the top of my head based on what I felt my body needed. YHC was on Q; so, YHC went with what YHC knew.
Windmill
SSH
Merkins (slow count)
Halo
Around the World (AKA: Kettlebell Sling Shot)
1 Burpee
Flow 1:
5 reps each
Swing
Goblet Squat
Halo
Side Lunge
Deck Squat (click the link…these suck)
then 4 reps
3 reps
2 reps
1 reps as a full flow
Small Lap and some yoga
Flow 2: 5 reps, then 4, 3, 2, 1
Over Head Press
Suitcase Row
Clean and Squat
Small lap and no yoga
Flow 3: 5 reps, 4, 3, 2, 1
Single Leg Deadlift
Swing
High Pull
Snatch
A little bit of yoga (Birdcage does not enjoy pigeon lunge
Workout felt deceptively challenging
Dark Helmet-esque Report:
@WagonWheel has the tough work of being @Slash’s pastor
@Slash believes Encanto is a “foreign” film
@3D_Alex Geyling thinks it’s hilarious when somebody’s “dad” is escorted out of a theater for spoiling the movie and possibly being a “hobo”
@B.O.B. Is appropriately fearful of celebratory gunfire.
This is better than: @Sugarbug and YHC. We are unnecessarily fearful of unsuspecting coming across quicksand in our daily lives. Thanks Atreyu
@birdcage_f3 believes crossbreeding with an octopus is possible
@Drop Thrill doesn’t understand They/Them, but crushed today’s workout
NMM:
I struggle with being a musician in a time of WAR (Ukraine/Russia at the moment). I was a sophomore music major during 9/11/2001 and viscerally remember feeling useless. Leonard Bernstein said: “We musicians, like everyone else, are numb with sorrow… Our music will never again be quite the same. This will be our reply to violence: to make music more intensely, more beautifully, more devotedly than ever before.” (he was speaking on JFK’s assassination.)
When I read an account from the last journalists in Mauripol, I again felt useless. My students and I spend so much practice and work exerting for something so ephemeral with no lasting product past last night’s performance. There’s a question of the validity of our efforts when so many suffer needlessly.
But this journalist’s account is a story. And many of the most lasting stories in our culture are turned to art (drama–> tv, stage, film). And much of what sticks in our minds and works in our hearts is through stories turned to lyrics and set to music. So, my individual labors may not single-handedly yield a song that awakens a generation, but my students may sing, write, teach, perform in a concert that does. Or at the very least, I’ll make d@mn sure that we work to make music more beautifully and devotedly than every before. And I’ll trust that the world will be a more beautiful place.
Men: stick with what gifts you’ve been given and the talents you worked to develop
—
Band Camp dismissed
10 PAX
Center
5 Single Leg Deadlift (SLD) each side
Corner 1
Goblet Squat
2 hand Thruster
1 hand Thruster
Corner 2
Clean
Clean and Press
Clean, Squat, and Press
Corner 3
Swing
One hand Swing
High Pull
Corner 4
Reverse Lunge
Forward Lunge
Reverse Lunge and Press
Finishing Flow
Single Leg deadlift
Single Leg Clean
Reverse Lunge and Press
Alternating Swing (3)
Snatch
Repeat on other side
NMM:
Sometimes there’s still work to be done, but you’ve got to go home. Focus on what’s important when the clock ain’t running.
Also Airborne got really animated at COT: video evidence:
I wonder if @F3Nation has a collection of name-o-rama oops or shenanigans 🤔
— Justin Isenhour (@jisenhour) March 4, 2022
Grateful for the opportunity to lead:
—
Band Camp dismissed
Following a brutal Hive workout courtesy of Easom last Friday, I thought we would slow things down, and weigh things down a bit. 4 corners in the FMHS parking lot and someone gets to carry their kettlebell AND the 60 pound “guest” bell. We really hit the grip strength today, and the mumblechatter was legendary.
Reps were 5-10-15-10-5 (5 reps on lap 1, 10 on lap 2, etc)
1st corner: Couldn’t see it because the site Q parked over my weinke
Goblet Squats and Tricep Extensions
2nd corner:
Deadlifts and chest presses
3rd corner:
Calf raises and overhead presses
4th corner:
Manmakers (a crowd favorite)
About the only time the group was quiet was during the manmakers… noted. Uhaul made the life decision to never do manmakers.
A little Mary at COT, then off to the weekend.
Here is the newest exploratory Running AO in The Fort. It is located at the Blue Smoke House parking lot outside of Massey community.
I gave 2 option to the 7 PAX the showed up for this first event. They decided to go over to Holbrook Rd where is no sidewalks but good shoulders and very low traffic. Easy route, 2.25mi each way on the same rd, down hill one way, of course, a little uphill on the way back. All PAX completed the route and got back on time, some did extra bonus picking up the 6.
See you next week for a new exploratory route, all paces are welcome!!
Laces had 10 PAX with a
Smorgasbord on the menu
Warmup
Big 4 corners
SSH
Carioca
IW
Butt Kickers
HW
Shuffle
Mountain Climbers
High Knees
SSH
Toy Soldiers
IW
Moseying with some of the following at stops
BTTW
Aussie Mountain Climbers
Mike Tysons (quite a few of these)
Bear Crawls
Bulgarian Split Squats
Some yoga
When we made it to the pull-up bars, YHC had stashed some kettlebells and cinder blocks.
Split into groups for
10 manmakers
Or
10 burpee pull-ups
Switched out
5 manmakers
Or
5 burpee pull-ups
Switched to the last group with called up and down weighted squats or pull-ups
Moseyed back towards COT
Stopped along the way for:
Box jumps on the loading dock
SSH at the bottom of a hill
Bulgarian Split Squats
Mike Tysons at COT
NMM:
When you notice that something isn’t getting done (in this case it was me counting SSH in cadence at the bottom of that hill), it could be because it’s your job to do it. Go take care of business.
PAX at Laces today demonstrated they’re capable of some awesome work. It motivates me to post with guys accelerating like so many of y’all are in The Fort. I consistently look forward to seeing how our efforts in the gloom help spark impact outside of the gloom.
—
Band Camp dismissed
…and sometimes you don’t.
Two guys pulled into WEP’s lot. I checked the “find a workout” tab on f3thefort.com and saw WEP’s address (but I did not check the “schedule” tab, which said Veteran’s Park). My mistake.
We launched, did a warm up lap and then: SSH (12x IC); Windmills (10x IC); Imperial Walkers (10x IC)
Then into the main event:
Seven of Diamonds: Four cones making a loop with a total length of about 1200 feet. At each cone you do the exercise/count noted then run to next cone and do same exercise/count, repeat until back at the first cone, then transition to the next exercise.
7 burpees
14 Merkins <<at this point, the crew from Veteran’s Park came running into WEP. We converged for a total of eleven pax and continued.
21 SSH
28 squats
21 Bobby Hurleys
14 Carolina Dry Docks
Began to run out of time, so whole group ran to Veteran’s Park for COT.
Got in just over 2.5 miles.
NMM:
So got the location wrong, got a cadence count wrong, said the D2DB10K was on a Friday, and forgot myself in Name-o-rama. What a comedy of errors. Oh well, even Babe Ruth struck out 1300 times.
Leading moderate workouts create a lot of planning challenges for me. I try to be mindful of the PAX present and push without overdoing. After all, guys are posting to a “moderate” AO. When the Q-drenaline starts flowing it’s harder to hold back the speed/intensity. This issue is something I try to be mindful of every Q. DT felt we ran too much and Slash felt the yoga wasn’t moderate, but nevertheless: we persisted.
Among the activities today:
– bear crawling with called steps
– lunge walking with called steps
– snaking through the stairs at the Church of God
– knees over toes squats on the stairs
– 7s at the Baptist church steps with bomb jacks and burpees
– deconstructed burpee motivators (thanks Airwolf for the idea here….this will return)
– run around downtown with stops of (15 merkins, 15 squats, 15 flutters)
– lifting up the spent grain tubs at Amor
– a little yoga at almost every stop along the way
NMM
One thing I think about every time I Q or post at a moderate AO is: what am I moderating? If I’m moderating the intensity of a workout, am I moderating my alcohol intake? What about my eating habits? How about my media consumption? What about my word choices?
Thanks Small World for the opportunity to lead:
—
Band Camp dismissed
