0530 came around to see 10 Pax at El Diablo and all 10 embraced the morning walking backwards as is shown on YouTube in Knees over Toes
3/4 around the track, 8 of us peeled off to the shelter and Scantron & Rougarou continued on for knees over toes
The 8 of us embraced more knees over toes calf raises and tibialis anterior training mixed in with sit ups, merkins, shoulder taps, Derkins, lunges, and Bulgarian split lunges
I love F3 and my F3 brothers
YHC gave the usual Wally Sprint disclaimer, “Runners run and stretchers stretch; push yourself stretch yourself, don’t hurt yourself. I’m not a trained professional.” Chain Link and Amazon DR from ATL joined the runners and Scantron kicked off the stretchers with knees over toes followed by stretches from yours truly. We discovered Charmin’s foot does not go vertical while in the runners stretch and we allow him to keep coming back anyway. We won’t leave you behind and we won’t leave you where we found you. We will, however, tease you relentlessly; where is Rudy when you need him!?
An odd assortment of PAX showed up in numbers to imbibe of what YHC had for them.
Certain that the buffooneries of the previous week could not be repeated, I am sure.
So we mosey’d to the rock pile for a warm up set:
Doing anything BUT SSH.
Upper Body twisters
Imperial Squat Walker Squat
Self Love
Mountain Man Pooper + Good Morning
The stated goal was to not let go of the rock all through this session:
Starting at Rear of Football End Zone field , walk 10 yards, stop then do the following with the rock:
5 Man makers
10 Curls
15 OHP
20 Rows
25 Chest Press
Reach the 50 yd line, return to the start and repeat.
The whole PAX got at least 2 rounds in, then we joined together for some coordinated sumo squats, then back to the pile for some Mary, then back to flag for COT.
After the Monday fartsack I decided to drop a comment in the Pontiff channel as a form of commitment to showing up today and upon rising I saw Pillsbury had made me accountable with a thumbs up emoji—no choice now; thank you, Pillsbury! As 530 struck, a dozen pax took to the track or the pavilion for their preferred version of the gloom—track sprints with Pai Gow or S&M with YHC. Triple and Mahatma split time between both. 45 minutes elapsed, then COT.
I woke up this morning at 4:00 am sharp in anticipation of my VQ. I arrived at the AO 5:05 am and walk the area to scout-out the locations for our morning workout.
Once that was figured out I sat quietly on a bench waiting for the arrival of the PAX.
It looked like it was going to be a perfect morning to VQ.
I made a disclaimer about how i get tongue tied and in true fashion I tripped over my words and TOLD the PAX to HURT THEMSELVES 😳……..
Instead of “I’m not a professional push yourself DO NOT HURT YOURSELF!”
Mosey over to a very well light and manicured lawn for Warmorama
side-straddle hop
Abe vigoda’s
Arm circles forward
Arm circles backwards
Self love
Peter Parker’s
Mosey over to rock pile to select any size rock and riffle carry to parking lot where we did..……
Elevens:
Started with 10 merkins, then proceeded with alternate lunges to first drain in the parking lot, where we did 1 big boy sit ups.
Back to starting area any way you wanted (walking, bear crawl, hop, skip, etc)
Repeat and rinse until you had 1 merkin and 10 big boy sit-ups.
Mosey over to pavilion where we did count down starting at 10
10 Dips, 10 calf raises, 10 baby crunches
Repeat and rinse.
Went back to parking lot picked up our rocks to riffle carry back to rock pile.
Sprinted back outside of the sable were we proceeded with 10 burpees. With several minutes on the clock PAX step in with some last minute actions to finish the rest of time.
Ended in Name A-Rama, intentions, and closing prayer
#KennaBrah #HokiePokey #TheArchitect #Fracsac #WeddingPlanner #Rudy #Scantron #RevSox #TripleShift #Mayhem #Boo-Boo #PoolBoy #Pillsbury
Disclaimer/to rock pile for a brief warmup/grab a rock and off to the hill/ Killer B’s – 3 man team with one pax on one side doing burpees, the second pax on the other side doing Big Boys, and the third bear crawling up and over the hill from one side to the other….taking the next Pax’s spot when reaching the other side. Rinse and repeat until all pax completed 5 rounds./to the restrooms bldg near the pavillion/half the pax doing peoples chair while holding the rock overhead until the other pax makes their way bearcrawling around the bldg, swap out…next round holding rock straight out./to the rock pile/Squatsx20(4 count), MHx20(4count), Squatsx10, MHx10/back to the flag/COT
Gratitude to the PAX for taking the time to humor me in the gloom, yet again!
YHC was still reeling from Hokie’s stations of the cross BD and desperately needed to work out the kinks. I put it out on the Slack and was happy to see nine other pax looking for recovery work.
The Architect and I decided on a combo Q. We bounced some ideas off each other and picked El Diablo
With near perfect weather, 13 pax were ready to Cease the day.
Mosey to the rock pile
Warmorama
Side Straddle Hops
Grass Grabbers
Arm Circles
Peter Parker’s
Toy Soldiers
Round 1 – Grab a rock and Mosey to first pavilion by dog park
15 step ups each leg
20 dips
25 curls with rock
Round 2 – Indian Walk to pavilion #2 by gym while rifle carrying rock. 3 burpess along the way
15 step ups each leg
20 dips
25 curls with rock
5 burpees
Round 3 – Mosey to pavilion #3 by kids playground
3x 10 Rock squats
3X 20 American Hammers
3x 30 Rows
Round 4 – Mosey to pavilion #4 by track
3x 10 rock presses
3x 20 Big Boy Situps
3x 10 merkins
The clock struck 6:10. Head back to rock pile and then horses back to stable.
The Architect prayed us out. Thanks for allowing us the combo Q!!
17 PAX showed up in the gloom at Rock City.
Warmups consisted of Abe Vigodas, Grass Grabbers, Toy Soldiers, and Hairy Rockettes
After “medium” rock selections, we lined up in the gloom for the first event, Fee-Fi-Fo-Fum.
We lined up and, trying not to hit each other and incur 30 burpees, we threw our rocks as far as we could and broad jumped the remaining distance to the rock. Rinse and repeat until we YHC said stop – about 50 yds.
Still bearing the brunt of PAX chit-chat and aware that most PAX ignored the suggestion to pick a smooth rock, YHC went with Hairburners. This involved PAX lining up in a plank and then pushing the rock (both hands on the rock) across the ground until we returned to the starting point.
Rock-Lift Wife Pleasers were next.
Holding the upward wife pleaser position, PAX overhead lifted their rocks for 20 reps IC, followed by several more reps for PAX chatter (thanks Fracsac).
With 20 mins remaining, it was time for Blindman’s Dodgeball.
Using the bottom half of the unlit tennis court, Four PAX were designated throwers and were restricted to the bluish-green area of the court while rest of the PAX had to stay in the red areas. When a PAX got hit, he would step off and one of four exercises (10 Burpees, 10 8 Ct Body Builders, 20 BBS, 10 Pullups), then he would return and take over as a ball thrower. The reps were eventually cut in half to speed things along.
At 6:15, quick mosey to the flag for COT.
Coffeteria at PJs followed.
Thanks for the fellowship!
SYITG
After starting the F2L read and listening to a few F3 podcasts this month, YHC decided to grab the Q for a unique Rock City.
Metry Rd train derailed plans of arriving early, as well as all PAX showing up on time. Forgiveness granted. Eventually we were 16 strong.
Normal disclaimer. Reminded all that contrary to Pool Boy’s beliefs, YHC is not a professional trainer.
Mosey to the field.
SSH x27 – 27th of March coincides with YHC’s 42nd birthday
Rest of workout focuses on Mental Health Month of March.
Imperial Walkers x22 – 22 veterans commit suicide everyday
Hill Billies x21 – 21% of US adults experienced mental illness last year
Grass Grabbers x10 – suicide is the 10th leading cause of death in America
Arm Circles + Reverse + Seal Claps + Overhead Claps x10ea – only 40% of people with mental disorders actually seek and receive treatment
Mosey to the parking lot. While Bogey led the infamous twist squat, YHC finished setup. Shared the story of a friend of a PAX committing suicide a few years prior on March 27th. Ever since, the east coast AO established a WOD (workout of the day) to be done on the anniversary in remembrance. This is a modified version.
5 Stations inspired by the 5 Core Principles of F3. As PAX advance through the rounds, all previous workouts are completed at each station. After each station, return to COT for burpees.
Station #1: Free of Charge
Rd 1 – Hand Release Merkin x10
Rd 2 – ADD Clap Merkin x10 (later changed to hand release)
Rd 3 – ADD Fingertip Merkin x10
Rd 4 – ADD Floyd Mayweather x10
Station #2: Open to All Men
Rd 1 – Shoulder Tap x15 (2 is 1)
Rd 2 – ADD Mountain Climbers x15 (2 is 1)
Rd 3 – ADD Peter Parkers x15 (2 is 1)
Rd 4 – ADD Parker Peters x15 (2 is 1)
Station #3: Held Outdoors
Rd 1 – Monkey Humpers x20
Rd 2 – ADD Bonnie Blairs x20 (1 is 1)
Rd 3 – ADD Side Lunges x20 (1 is 1)
Rd 4 – ADD Jump Squats x20
Station #4: Peer Led
Rd 1 – LBCs x25
Rd 2 – ADD Freddie Mercury (bicycle) x25
Rd 3 – ADD Penguins x25 (2 is 1)
Rd 4 – ADD Flutter Kicks x25 (2 is 1)
Station #5: Circle of Trust
Rd 1 – 2 burpees (total of 8)
Rd 2 – 4 burpees (total of 16)
Rd 3 – 8 burpees (total of 32)
Rd 4 – 2 burpees (total of 8)
Shared a few more unfortunate stats along the way in between rounds:
– About 1 in 2 men will have a diagnosable mental disorder at some point in their lifetimes.
– Men are about 2x less likely than women to seek help if problems occur.
– Almost 50% of men feel that they are struggling more than they admit to people in their life.
– Depression looks significantly different in men than in women… women tend to present as sad and withdrawn, while men tend to present as irritable and angry.
Coming up on 6:14am we had to HALT midway through Round 4.
Mosey back to relocated COT.
Welcomed an FNG EH’d by Pool Boy. Father of 6 including 5 girls… WEDDING PLANNER it is.
Hokie prayed us out beautifully.
Remember the WHY behind the WOD. Men are not good at reaching out. Touch base with someone that you haven’t spoken to in a while just to check in.
Thanks for letting me lead on my birthday! SYITG!
