I left my house this morning in the cold rain. I was greeted at a flooded Pontiff Playground by Frac, Kenner Bruh, and Mambi. KB and Mambi Rucked. Frac and I did an 800 meter warm-up followed by five 800 meter repeats. Frac prayed us out
Later this morning a separate group of F3 guys are meeting at CCs, layered in warm, dry cloths sipping steaming hot lattes as the study the book Do Hard Things. Let’s hope they learn something.
Disclaimer
Mosey
Warmerama – AV, GG, HB, PPP, MC, CC*, SSH, 9 burpees OYO
*CC = Crab Cakes (Start from crab walk position, raise right hand and left leg, touch hand to knee. Return to starting position and repeat with opposite hand/leg. In cadence.)
Mosey to rock pile, select rock of choice
Mosey to the “flag football field”
Shuttle runs with 5 stations (run to station, exercise, run start, etc.)
Rd 1
1st tree – 9 man makers
2nd tree – 12 lunges w/rock 2is1
3rd tree – 16 squats w/rock
4th tree – 42 curls
Dugout – 44 rows
Intermission: Catch Me if you can to the end of the field and back
Partner up, 1 PAX bear crawls while the other PAX does 5 burpees, chases and tags him to switch
Rd 2
1st tree – 9 tricep extensions w/rock
2nd tree – 12 overhead press w/rock
3rd tree – 16 burpees
4th tree – 42 bonnie blairs
Dugout – 44 merkins
Mosey to the pavilion
16 right leg step ups
44 dips (Rudy picked the number)
16 left leg step ups
Circle of Mary
16 Flutter Kicks
42 LBCs (including a shout out to April)
9 X-Factors
16 Crunchy Frog
16 wife pleasers
Return the rocks
Horses to the barn
COT
Announcements
Intentions – Schaff Family, Scantron’s nephew, Wedding Planner’s daughter
Prayer
This beatdown was a dedication to the Schaff Family who was in a severe car accident on New Years Day. Mother of three, loving wife and my dear friend, April, did not survive. The number or reps represent the ages of the parents and three children: 9, 12, 16, 42, 44. Remember how important friends and family are in life, and to cherish each moment because you do not know when things can quickly change.
https://www.gofundme.com/f/support-the-schaff-family-rebuilding-lives
A stroll up “Beary” Mountain!
PAX:
– Gabby
– Hawgcycle
– Douille
– Couch
– Jingle Vader
– Subprime
– Brown Bag
– O’Douls
– Tiny Tot
– 8-Ball
– El Guapo
– Rudy
– Dax
– Tubesteak
– Tomahawk
– King Kong
– Willie
– Almonaster
Mosey to Palm Circle.
Warmup:
SSH – 20 IC
Arm Circles -10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
The Morpheus – 10 IC
Balance on 1 foot for 10 seconds – each
Grass Grabbers – 10 IC
Windmills – 10 IC
Mountain Climbers – 10 IC
The Thang:
Mosey to the Base of the “Beary” Mountain.
Bear crawl up the ramp to the 2nd level.
We proceeded with 10’s and 20’s exercises on each end of the Mountain. We traveled all of the way to the top deck and then descended down with two sets on the below levels.
QUICK FACTS ABOUT BEARS
There are around 180,000 to 200,000 brown bears worldwide. Most of them live in Alaska, Canada and Russia where the brown bear can still roam vast areas almost unpopulated by human beings and covered in forests.
– Burpees – 10 OYO
The brown bear can reach a weight of between 150 and 370 kilogrammes depending on age, sex and season.
– LBC’s – 20 IC
Despite their weight, the animals can cover short distances at speeds of up to 50 km/h.
– Burpees – 10 OYO
Brown bears are generally loners who will only seek a mate for short periods.
– Squats – 20 IC
At birth, bear cubs are blind and naked.
– Burpees – 10 OYO
In the wild, these omnivores spend up to 16 hours a day looking for food, which is reflected in the saying ‘hungry as a bear’.
– Freddie Mercury’s – 20 IC
Bears have a particularly good nose: their sense of smell enables them to sniff food at a distance of several kilometres.
– Burpees – 10 OYO
Brown bears in the wild are mainly active at dusk and at night.
– Lunges – 20 IC
In the wild, brown bears can reach a maximum age of between 20 and 30 years. In captivity, they can get even older.
– Burpees – 10 OYO
The brown bear is the largest predator still living on the continent of Europe.
– Penguins – 20 IC
Descend two levels
– Burpees – 10 OYO
– Bobby Hurley’s – 20 IC
Descend one level
– Burpees – 10 OYO
– Vladimir Douille’s – 20 IC
Back to Flag
Birthdays
Anniversaries
Announcements
Intentions
Prayer
Thanks for the opportunity to Lead!
10 pax showed up to kick off Sunday with a bang and found improvement through consistency.
With the flag planted and the disclaimer given, face the bacon for a warmup at 0630. End the warmup with 10 x 8 count body builders.
11s on the steps of NOMA. Burpees and squats.
Frisbee fun around museum. A drop means rolling the die for surprise exercises. First drop came pretty quick with 15 burpees coming up on the die.
Continue around changing to 5 burpees penalty and fitting in 3 x Sunday Mornings at the back wall.
Ended with 105 burpees and 10 pax begging for more. Sorry boyz, time is up.
COT followed by Coffeteria.
SYITG
I went to Stiffler’s Mom this morning. It seems a little like visiting an indigenous tribe that has no contact with the outside world. I am happy to report that the Natives are still happily existing. Today we ran and we talked about Jennifer Coolidge. Not much has changed.
10 pax converged upon the Wally “Run” and dispersed after the disclaimer to cover various distances via running, walking, KnOTing and rucking. The ruckers covered 2.81 miles with one split at 16’00” pace. Hawg dethroned Frac as a Strava “local legend.”
As normal for YHC in an effort to leave no man behind, we started with a pre-beatdown count off with a count of 8. So each of the groups went off, runners went to the outside track, while knotters and Ruckers went backwards on the track.
Noticing that the gates were locked, Ruckers ended up retracing our steps and even saw a mummy along the way. Discussion was had about positive language and how much progress we have made during our time in F3.
Returning to the shovel flag with just enough time to spare, I notice that the area is more filled. Doing countorama and nameorama we ended up with 10. Proving that showing up late is better than not showing up.
That being said, Thursday beatdown might need to move the start time for the later boys.
Conditions: Clear and 46 degrees. Feels like 42. Humidity 75%. Wind 7 mph from ENE.
Grabbed the Q last night. Knowing that we would be on the Blue Devils’ field reminded me that The Hogs will be hosting Duke Wednesday night at Bud Walton. Which then took me back to the glory days of Razorback Basketball and the 94 National Championship win over Duke under the direction of Nolan Richardson. That led me to thinking about the 40 Minutes of Hell defense he installed in the late 80s and early 90s. Then I remembered that I had seen a workout in the F3Nation Exicon called the Nolan Richardson aka 40 Minutes of Hell. That’s how you plan a workout.
Been a while since I have given the disclaimer. Stumbled through it as normal and did a warm-up lap. Tenderloin, Scantron, and Rou left to do their own thing. The rest of us circled up in the center of the field (not the exact center and not exactly a circle as made clear by the F3 Nola compliance department). Did 15 SSHs and then much to everyone’s delight we went through the PT regimen for my groin issue: Lunges, Suzanne Sommers, Wife Pleasers, and Leg Lifts. A couple of these exercises required full body contact with the frosty field. #crowdpleaser
Then jog to the goal line for 40 minutes of Hell. It’s a lot like Dora. Partner up and complete the rep count as a team. While Pax 1 does the prescribed exercise, Pax 2 backpedals 50 yards, does a Bobby Hurley…scratch that….does a Scotty Thurman, and then runs back to the goal line.
150 burpees, 300 squats, 150 Big Bois, 300 Arm Circles, 150 Merkins, 300 Imperial Walkers.
We didn’t quit get through the entire set. Probably a bad omen for tonight’s game.
I didn’t have a shovel flag this morning, which is a Q fail. Fortunately Belloq came to the rescue. He wore his 1991 American Flag leather jacket and stood patiently in place during the workout. He was there guiding us home at the end. #HIM.
Conditions: 47 degrees. Feels like 42. Humidity 66%. Wind 11 mph from NNE.
Last two Tuesdays have been rainy, putting the track out of commission. There also haven’t been any runners show up the last two Tuesdays, so YHC has done the Interval Workout from some free XC training guide I found on the internet. Two weeks ago was 400m intervals. Last week was 1000m intervals. This week was scheduled to be 600m intervals. However, I figured I would just do the Wally Sprint workout du jour instead.
I arrived a little late, but earlier than Triple Shift. Frac, what looked like a mummy, and Charmin were jogging forward on the track. Kennah Bruh, in an ode to his KnOT brethren was running backwards. As I caught up to him, he took a swig of the 40 in his hand, poured a little on the ground as he recited the names of Scantron, Rougarou, and Hokie; slammed the remaining malt liquor and then turned around and started jogging to catch Charmin.
I caught up to Frac and the mummy. I asked them what the plan was. Frac said there was none. I could see now that the mummy was wrapped in performance gear. It mumbled an answer, but I couldn’t understand it. I pitched them on my idea of running 600m repeats at a 5K race pace with 200m jog recoveries. They immediately said yes (or in the mummy’s case something that sounded like yes under 6 layers of North Face). This was too easy. What else could I sell these guys. Have they heard about the free Upside App? Frac and the Mummy….if you all are reading this, use code 6KP9R after downloading the free Upside App to save up to $0.25 per gallon at participating gas stations It’s real cash and the money can be transferred to your checking account. Regular users can earn up to $300 per year.
We finished the 1 mile warm-up and I led everyone to the line I had drawn in the sand. I instructed everyone on the plan: run 600m at 5K race pace and jog a 200m recovery. Repeat until time is up. Charmin suddenly became indignant. “Oh okay….let me get out my calculator and figure out my 5k race pace…..How the $*@!#@ am I supposed to know what my @#$&@#’n 5K race pace is?” He finished this profanity laced tirade and stood there staring at me in his Corporate Classic shirt he had received while running a 5K race last Saturday. “I’m not sure,” I replied. “I guess you would have to have recently run a 5K race to know that information.”
I eventually caught up to Triple Shift to give him the instructions. It was a formality. No one has ever had to encourage Triple by saying “you do you.”
We finished the intervals with about 5 minutes left. Then we finished the workout Ethiopian Style. Ethiopian distance runners are famous for finishing each workout with sprints. At least that is what the internet tells me. As we started our first sprint, we all saw how athletic the mummy is. Crazy fast for something that has been dead for thousands of years. Unfortunately, due to all the wrappings, the mummy heard Ethiopian Mile….not Ethiopian Style. It was gone. The rest of us recovered for two more sprints. Then Triple Shift taught us all a lesson in race preparation. After walking for 38 minutes, he easily won the final sprint. The mummy almost caught him as it finished its 4 minute mile, but as I told the Mummy “close only counts in hand grenades and horseshoes.” It then bolted across the tracks, presumably to tell Hand Grenada that his Horse was loose.
