Mosey to the pad on a nice cool morning.
Warm up: stretch arms, Abe vigoda, grass grabber, calf scoop, imperial walker, Peter Parker.
The thang: every one choose an exercise, last
man is the timer who runs backward to the can while everyone does their exercise. Rotate , 2 rounds.
Mosey to the JPAC for a round of 11’s: step ups, run up the stairs, monkey humpers then down the ramp.
Mosey to the COT
YHC wanted to avoid another fartsack and put out the call in Slack for HCs in exchange for the Q—2 pax heeded the evening call AND actually showed up in the gloom!
Glorious breeze that caused a flag repositioning after warmorama on the pad.
Warmorama serenaded by the requisite Rapper’s Delight: Abe SLOWgodas, IW, LSS, SSH, Tie Fighters L/R, OHC, Seal claps, self love all IC (reps of 10-20)
The Thang:
Mosey to JPAX for 11s with a 1 burpee buy-in/round consisting of 10 dry docks at bottom with a mosey up the steps for 1 tricep dip on the benches, returning via bear crawl down the ramp for each additional round’s burpee buy-in.
Lunge/KnOT/mosey back to flag with stops at two benches for (10) 8-count R/LLSU and 10 derkins followed by 6 MOM: 30 LBCs, 20 Freddy Mercs, 20 American Hammers, Protractors, 20 flutter kicks, wife pleaser plank. COT, honored to lead.
Fresh from an Epic Grand Canyon beat down YHC thought it apt to apply some lessons in endurance.
Mosey to the JPAS for some mobility and warmup work
Worked on SQUAT form by standing face and bell to a wall and then slowly squatting, repeating till the lesson was learned
Formed up the PAX for proper hand/elbow position for some Merkins
Introduced the Toys and the BD
60# Sand Bag was the timer up the ramp and down the stairs
While the timer ticked off:
All stations worked the sets till the timer returned, then moved Clockwise to the next station
Station 1 – Take small steps up/down on a coupon – keeping knee engaged the whole time. Sort of like a single leg pulse squat
Station 2 – 40# SandBag Front Squat
Station 3 – 54 Lb KB swings
Station 4 – Barbell complex – Deadlift, Clean, Press, Tricep Ext, Return to beginning
Finished with 12 min of Pain
Mission Impossible Merkins
BB Situps/Flutter Kicks
A combo Of Fire Hydrant Leg Lifts/Scorpion Kick and Extended Side Leg Lift
Mosey to Flag and COT
Run, Sprint, S&M made Tuesday a mixed bag for a pax party of 5.
YHC employed the most effective anti-fartsack remedy know to pax: sign up to Q upon heeding Chaos Monkey’s Sunday afternoon call to action. Rapper’s Delight wasn’t the same without Frac but a total of four pax reveled in it anyway with the usual: Abe SLOWgodas, hip circles, SSH, 3 penalty burpees for crappy cadence, MMPGM, PP, Tie fighters, OH/Seal claps. Mosey to JPAX for coupon retrieval where Space Cowboy began his encounter with nature’s first attack—wasps in the coupon hand hold, luckily no stings.
The Thang 9/2/24 (a la Rudy):
9 exercises
2 rounds
24 reps/exercise
Rows
Curls
Heel taps over block 2:1
Carolina Dry docks
Skull crushers
Box cutters
OH press
Goblet squats
X factor 2:1
Nature’s second attack occurred during the first round of skull crushers when a lizard exited the new coupon via Space Cowboy’s forehead.
With time winding down it was coupon return followed by KnOT/mosey back to flag for COT.
For such a momentous anniversary, it wasn’t brought up at all during the beatdown.
That being said, the ruckers did discuss the state of our state and what we are able to do within our spheres of influence.
Who knows what the runners did; we found them laying (they claim to be stretching) on the ground 45 minutes after we left them.
With that quote from Mayhem, we clearly had different goals in the gloom yet we shared the win against the battle of 15 degrees, seeking improvement.
For once, there were more ruckers than runners, and no KnOTers.
That being said, we kicked of the beat down with a count off of 9, then Ruckers rucked, and Runners ran, meeting at the exit of the park.
While paces varied, good fellowship and conversation was had by all; all that is except Bolt who was running a 10 minute mile with his ruck, and then would knock out 100 burpees in 6 minutes while he waited for those of us who were closer to a 16 minute mile.
This beatdown was a great one to have as YHC’s last Q as a 29 year old. Everyone came, pushed themselves, and we were able to get a great and sweaty beatdown in in 45 minutes (thanks to the humidity).
This past year has been one of growth for YHC, and F3 played no small part in that. While the “hate” will (hopefully) go away, the love of the men of F3 will continue to carry on.
I stole the title from Mayhem. It’s too good not to use.
The overarching lesson of the book Do Hard Things is that toughness is not created by mercilessly driving someone past their limitations. That’s the old-school way of thinking about toughness. Think Bear Bryant’s Junction Boys or any Indiana Hoosier Basketball team under Bobby Knight. But science shows that people must be given some level of control over their situation to develop true toughness. The theory being that if everything you ever do is for a dictator, then when faced with a tough situation, you will likely give up in the absence of the dictator.
Tuesdays at Pontiff are not the typical F3 workout. Pai Gow takes the Q for almost all of them and he prescribes the sprint workout for the day. The pax has no control over designing the workout. That is always done by Pai Gow. However, he is far from a dictator. He gives instruction and goals for completing the workout, but leaves the rest up to the Pax as to how they want to complete the workout.
Today PVC, Two Yutes and I were faced with a Pai Gow – less workout. We started with a slow one mile jog. At the end of our warm-up we had a decision to make. Do we continue to take it easy and slow jog the rest of the workout or do we borrow one of the sprint workouts that Pai Gow has given us in the past and push ourselves? Suddenly the most recent chapter of Do Hard Things started to make sense. The temptation to slow jog the rest of the workout was there, and had we been beaten down souls every Tuesday, we might have taken the opportunity to take a Tuesday off. But we are not beaten down souls. Our pre-fontal cortexes are fully engaged and they encouraged us to do the hard thing:
The Thang:
One Mile warm-up. Sprint a 100, 200, 300 and 400 with a 100m recovery between each. Finish with a 400m recovery lap. Then repeat the entire set. We did 3 sets and covered about 4.5 miles.
Meanwhile Tenderloin did his own thing on the track, while Scantron dictated the KnOT workout to Rougarou. Does Rougarou have any control? Is he building toughness or just hatred for Scantron? Only Roug knows.
Things we learned:
• Mosquitos eat bitcoin
• More NHL players are born in January than any other month.
• Dentists open at 7:00 am
Arriving at 5:15 in the gloom to a beautiful morning, it was go time!
With the intro at 5:30, we moseyed over by the rock pile.
Warmups:
SSH
Slow Abe Vigodas
Grass Grabbers
Burpees
Imperial Walkers
Arm Circles
Low Slow squats
Mountain climbers
Slow merkins
The Thang
Grab a rock and head to pavillion by the dog park
5 burpees
15x left leg step up, 15x right leg step up
20 dips
25 curls
Head to 2nd pavillion
5 burpees
15 Step-ups
20 dips
25 curls
30 squats with rocks
Head to 3rd pavillion
5 burpees
15 Step-ups
20 dips
25 curls
30 squats with rocks
35 over head press
4th pavillion
5 burpees
15 Step-ups
20 dips
25 curls
30 squats with rocks
35 over head press( Did not complete all; ran out of time)
40 LBC’s)Did not complete all; ran out of time)
COT
