Runners ran with the last 10 minutes of exercises on the playground equipment. Ruckers rucked the whole time. Yall hydrated and be safe
Author: Rudy
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B.O.M.B.S. with a FUSE – from Einstein
Friday the 13th – no Triskaidekaphobia, nor rain, nor humidity kept the
mighty pax (BBQ,DarkWingDuck,Fletch,Jose10K,MobyDick), from posting at The A1cWARMUP: all IC15x; toe touch, windmills, snap-crackle-pops,
AlGore-meets-GeorgeThorogoods, book covers, popeyes, etc.THANG: B.O.M.B.S. with a Fuse
Partner up for a running count of:
Burpees – 50
Obliques – 100
Merkins – 150
BigBoy Situps – 200
Squats – 250
Fuse: while partner 1 performs above, partner 2 runs down the ramp and back up, flip flopDarkWingDuck prayed us out.
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The Bert Fallen Hero WOD – from Fracsac
Mr Rogers did a great thing by bringing the Fallen Hero theme to El Diablo. YHC signed up for the Q, or got signed up, but whatever. Getting to the AO early, the only other pax in the gloom was Mahatma. YHC was not alone, gonna be a good day! Wait, is that HG strolling down the path with his morning Joe? Three is good, then Channel Mullet and ThumbWar make it a handful.
Mosey to the field for a warmup. Regular warm up stuff. Another Pax joined, so that’s probably it. Head to parking lot for the WOD.The Bert – Modified to fit 45 minutes
50 burpees – one pax does the cadence for 10 x burpees, next pax counts a 10 or 20 second rest then counts 10 IC until we go around to 50.
The last of the Pax showed up during the burpees making us 10 strong.
100 ‘mericans – Go around to each pax IC x 10 taking a rest at each set of 25.
100 walking lunges – same concept of 10 each pax IC but no rest.
100 squats – same concept with no rest
Now back down to walking lunges, ‘mericans and burpees.
Stopped right at 6:15
CoT
NMM
– YHC can take credit for not only introducing Hawgcycle to the IC burpee but for him actually calling the cadence. Unlikely story being in F3 for 10+ years but ok.
– Mr Rogers is not good at cadence. I mean, he can count, I think, just not well. He was wearing a weighted vest so there’s that. Both Dale and Frito Lay had amazing cadence. Oh, and Mahatma wanted to hear a clap at the top of his IC burpees, just gonna leave that sit for a bit.
– The Bert has a 400 M run after each evolution. We cut the lunges and squats short too. This was mentioned mid way through and HG became very upset. He kept saying we need to run the 400s. We ran around the parking lot once but that didn’t help.
– Thank goodness a nice lady was walking by and took our pic, sweat and timers apparently don’t mix
– Post CoT YHC hears “See ya Frac”, and HG is off on his 400m run. He really did want that.
– 2 years ago YHC would do 400m runs and a certain Pax would complain about it, not naming names but now he loves them. The power of F3!Thanks for posting with me today. You make me better!
SYITG
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Imitation is the Sincerest Form – from Jose10k
They say mimicry is the highest form of flattery—so after Steve’s BLIMPS beatdown, I brought that same fire to the seasoned crew at The Gipper.
We kicked things off with a fast-paced warm-up, then hit the streets:
• Ran toward the courthouse with karaoke halfway, switching sides, then backpedaled each block—capped with 20 squats.
• Rinse and repeat: karaoke, reverse, backpedal, 20 squats.Then came the main event:
• 5 burpees at the bottom, run up the garage, down the stairs, sprint across.
• Then: 5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks, 30 squats.For the finale, we hit 30 squats at every level on the way down, one last round at the courthouse, and a final series of karaoke, reverse, and backpedal all the way back to the flag.
Moby closed us out with a heartfelt prayer—for Steve and his grandfather’s funeral, for Coachella’s job search, and for Einstein’s son at his conference.
Honored to lead. Respect to the men who showed up and pushed. One thing though: still no Mandevillians in Covington again. I guess I should log a formal complaint with the Wacker!
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Back in the saddle. But barely – from Kenna Brah
Zooming into the LaSalle parking lot I found the PAX.raring to go. Bolt brought an FNG to boot! Well not a really good pun since Bolt was boot less.
Anywho, we covered the 5 core principles in a incongruent fashion to help orient the new guy.
warmorama-
Kenna’s rendition of the Mayhem merkin, much joshig ensued and I was corrected.
Imperial Walkers
Hill Billie’s
Grass grabbersCombo 11’s and Route 66
Start w 1 burpee and 10 BB sit-ups prisoner lunge to next light and progress till we’’ve completed 11 lights.Quick break while we pickup the 6s
Revisited my obsession with Fibonacci numbers.
On the way back:
At each light
1 squat, 10 plank jacks
Knee slaps over toes betweenAt the end 5 min of Mary
COT and christened Old Forrester. An impressive fellow with dexterity and brains. Get to know him
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The Traditional – from Rudy
12 PAX showed up in the hot and humid gloom. Out and back on the traditional route – apparently, we need to run this route more, as several old timers (looking at you Glitter Balls) seemed to be unfamiliar with it.
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Local Legend 100 Meter South – from Fracsac
It was 0530 and YHC was all alone. “Why?! Why must I be alone this day?! Have my F3 Brothers forgotten about me!?”
The call was answered by Hawgcycle, Vagabond and Thumb War. It was hot, it was humid, but we were not alone.SYITG
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Hello Humid – from Akbar
6 strong this humid gloom for a Milestone Marsh Mile.
Conditions: 81, windy, feels like 88
Warm up: SSH, MC, Shoulder Taps, Imperial Walkers, Hillbillies, Self Love, Toe Touches
Lunge walk to the Playground for 4 sets of 10 pullups, Superman, and Crunchy Frogs
Marsh Mile to the wall stopping at intersections going South with Merkins and Peter Parkes x 10 IC
Wall: Stone Mountain, Freak Nasty, Bulgarian Split Squat each leg, Dirkins x 10 IC for 2-3 sets
Mosey back stopping for LBC and Penguins at each intersection.
Mary – E2k, Hello Dolly
Announcements: 4 on 4th, North Shore Marathon is filling up, 911, Turkey Trot
Count, Name, and YHC prayed us out.Great to start the week with you men!
SYITG,
Akbar
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The Light at the End of the Tunnel – from Steve
Ha, more like the stagnant dead air and the swarming horseflies at the end of the tunnel.
With summer just beginning, there is no light just yet, only the impenetrable wall of humidity. But one bright spot is Jose being off for the summer, which means that the tunnel is back in play over at Granny’s.
We kicked it old school this morning, with an easy mosey over there, a quick set of B.L.I.M.P.S, half-walk, half-mosey back, some leg work at the depot, and an abbreviated Mary. Bushwacker would’ve been extremely disappointed.
Thanks Jose for the consistency and the friendship, appreciate it brother.
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11s and Rocks at the Lawn – from Rudy
Brought an old Pontiff favorite out to Mothership. 11 PAX showed up for a Rock workout in the first seriously muggy day of summer. And it was muggy.
The Thang: Mosey – not to the Great Lawn, much to the angst of several of the gathered PAX, but instead over to the rock garden for a quick warmup. Stretches and Imperial Walkers/Hillbillies while our stragglers roll in (Revit, Chips, DAX – but I’m not naming names). Then everyone grab a rock and head to the Great Lawn
11s with Rocks: Rocks in a line in the middle of the field. 11s with Burpees on one side, BBSU on the other side. Passing the rocks 1 direction, do 11 Overhead Presses. Passing your rock in the other direction, do 11 Curls.
Definitely a timekiller. YHC tried Mr. Rodgers rock one time – and never again. My little itty bitty rock is Just Right for me.
7:10 – time to get the rocks back so we can head over to the Baby Foundry. 6 Stations, including Pull Ups, Box Jumps, Squats, Dips, Rocky Balboa and a timer. Round 1 – timer is 10 burpees. Round 2 – 6 Mayem Merkins. Then back to the flag just a few mins late.
COT – a truly SWEATY ball of men
