Conditions:
71 degrees, Humidity 93%, Wind 15 mph from SE
Pax:
Tenderloin, Frac, Half-Baked, Pai Gow, Thumb War and YHC
Warmup:
800m jog followed by 4x50m accelerations
The Thang
• 800m @ 10K pace
• 200m recovery
• 300m @ 5k pace
• 300m recovery
Repeat 3-4 times
COT:
Prayers for those with health issues.
Three Pax joined the Wally Run on St Patty’s Day to get some miles in, burn some calories, and enjoy some solid F2. Mission accomplished.
Three Pax joined the Wally Run on St Patty’s Day to get some miles in, burn some calories, and enjoy some solid F2. Mission accomplished.
Thank you Bogey
Boo Boo
Hokie
Mahatma
Pillsbury
PVC
Rougarou
Tenderloin
Triple
War Eagle
For joining me as we focus on The Mental Battle
Another year is upon us and in the tradition of F3, another March Mental Battle Month!
SSH x 18 – LA ranked 18th Highest Prevalence of Mental Illness 2021
Imperial Walkers x 22 – vets/day who lose the mental battle – 22 veterans commit suicide EVERY DAY.
Burpees x 10 – Suicide is the 10th leading cause of death in America.
After warmup, partner up.
Each set will have stats about mental health and workplace mental health. The workout will be in the form of a Dora 123. As you are working with a partner (No OYO), each stat is doubled. After all three sets are complete, if you have time repeat sets until time is up.
Round 1 – bear crawl timer
50,000,000 adult Americans experienced mental illness in 2021
56% of employees spend time looking for another job.
27,000,000 Americans with mental illness are unable to receive treatment.
100 Lunges each leg (2 is 1)
112 Hand Release Merkins
54 Low Slow Squats
Round 2 – Run backwards across field timer
60% of employees do not feel their management helps them to deal with stress.
33% of employees can’t afford their healthcare costs.
80% of employees reported feeling emotionally drained by their work.
120 Big Boy Sit ups
66 Stars each leg (2 is 1)
160 burpees
Round 3 As a group
65% of employees find it hard to concentrate at work due the environment at work.
Over 60% of youth with mental illness do not receive treatment.
Over 60% of employees feel they don’t get paid enough to save for an emergency fund.
130 LBCs
120 Box Cutters
120 Flutters
I hope you have someone to share among the Pax your mental battles or those of people around you,. This is honestly more important than the workout.
Again, please reach out for help if you need help.
If you or someone you know needs immediate help, please reach out to 800-273-8255.
Till next time.
Rev, Tenderloin and I met in the gloom for a slightly planned Wally Run. Tenderloin was gimpy in the knee but planning to stick to his goal. Rev and I wished him luck as he headed to the track.
I informed Rev that he and I would be doing a tempo run. I texted him the Jack Daniels VDOT Running Calculator Wednesday night – https://runsmartproject.com/calculator/
Using his 2nd place 10 mile finish at the Lakeview Distance Festival, The Rev came prepared with his threshold pace of 8:15/mile. I had calculated mine to be 7:15/mile. I told him we would warm-up on the way to Duplessis and then we would run two Wally Run Big Loops (3 miles total) at our threshold pace. We got to Duplessis ( a little faster than I wanted) and I proceeded to increase my pace to 7:15/mile. As I sped up the good Rev was right beside me. Had I forgotten to inform him that because of our different paces, we wouldn’t be running the loops together? Maybe his Chinese Knock off watch was telling him that he was running at an 8:15 pace? Was he scared of the dark? Is he lonely and crying out for help? Was he wanting to finish telling me his book review of about the latest archeological find in the caves of Isreal? I really have no idea. I can’t think and run at the same time, so I decided not to worry about it.
The Good Reverend did slow down eventually, but not that much. His pace was at least a half minute faster during the tempo run than he was planning on. He’s obviously faster than he realized and is now the odd’s on favorite for a first place finish in next years Lakeview Distance Festival. I hit my pace about right. We finished up with a slow jog back to the start where we found Tenderloin finishing his final lap to meet his goal.
YHC prayed us out.
El Diablo has spiraled downward into nothing more than an AO where participation trophies are promised by Hawgcycle for simply showing up and cuddling with a slender slice of wood. It was obvious these pax needed to be reclaimed from the depths of mediocrity that the site Q had banished them to.
YHC planted a flag and with speaker in hand, gave a disclaimer, then moseyed to the field for warmup. There was SSH, there was grass grabbers, there was even some running on the track. But more importantly, there was bat wings ending in Moroccan night club with most all dancing.
The speaker played its part with 10 minutes of EMOM with burpees, then we ran some more.
YHC quickly discovered the pax has no idea what a column is, based upon their lack of compliance when called to form 2 columns. Once order was restored, one column was QB, other column was receiver. As one pax called out, it looked better on paper. 10 more burpees!
Mosey to the basketball court. Each pax shoots a free throw. A miss is 5 burpees, a make is a pass. We did a lot of burpees. There were a few pax that took a redemption shot, most notably Hokie, making the only basket of the day!
Back to the field for more burpees and Mary.
COT
We did 200 burpees, and passed around some balls. Thanks for joining me and for putting up with my stupid ideas. All pax earned another notch on Hawg’s Wood!!!
SYITG
It was a rather chilly morning as four PAX manned-up to start the week appropriately at Rock City, eagerly anticipating what YHC had in store.
After disclaimer, we headed to the rock pile.
Warmups consisted of SSH, Grass Grabbers, Nancy Kerrigans, and Hairy Rockettes
After “medium” rock selections, we headed to the Shelter where YHC began the number game. PAX took turns picking a number from 1 to 7 with each number corresponding with the numbered workout below.
1. Rapid Fire Rock Set
2. Rock-a-bye Baby
3. Bearmuda Triangle
4. Rocks Up – Rocks up
5. Bear Crawl Snake
6. Hair Burners
7. Head, Shoulders, Knees & Toes
In hindsight, YHC could have mixed it up some since all of the exercises involved shoulder work…we’ll feel that one in the morning.
As the seventh exercise was completed, we moseyed to the rock pile to drop our rocks and head back to COT for name-o-rama, announcements, intentions, and prayer.
Thanks for the fellowship!
SYITG
Eight PAX ventured forth to El Diablo to embrace the SUCK and test their mettle. With YHC running 7 seconds late, Hokie kicked off the morning with a mosey to the field for a few SSHs. Upon YHC’s arrival, we moseyed to the gym steps for more warmups:
o Abe Vigodas
o Hairy Rockettes (preceded by 5 Penalty burpees, thanks Rudy)
o Absolutions (yes Rudy, it can be a warmup)
Sufficiently warmed, we headed to the baseball field for the first event, the Seven of Diamonds.
Performed on a baseball “diamond” (i.e. a square); PAX mosey around the bases stopping at each of the 4 bases to perform the Q’s selected exercise with each round increasing in multiples of seven. At the end of each round, plank and wait for last PAX.
Round 1: 7 burpees
Round 2: 14 LBCs
Round 3: 21 Merkins
Round 4: 28 Squats
Round 5: 21 BBS
Round 6: 7 Crabups (merkins while holding the crab position aka extended wife pleaser pushups) and 7 Absolutions
YHC later learned in Coffeteria that Hokie had done the 7 of Diamonds (really squares according to Rudy) at El Diablo the prior week but YHC contends his version was less Burpyish and just as difficult.
To complete the festivities, we moseyed back to the field for a Roll of the Dice.
In a circle, PAX took turns rolling the 10 sided exercise die gifted to YHC on his birthday Q from Bolt.
Exercises included a couple of 30 lunge walks, lunge jumps, 1 min wall-sits (replaced with Al Gore for lack of walls in the field), 20 Tricep Dips (replaced with upside-down pushups), 30 second side-planks, and merkins.
After a quick round of grass grabbers to stretch out, we headed back to flag for countoff, name-a-rama, announcements, and prayers.
Followed by Coffeteria at PJs.
Thanks for the fellowship!
SYITG
Conditions: Cloudy, 55 degrees, Humidity 81%, Wind 0.2 mph from the East
Pax: The Bogé, Crypto-tron, The Champ, Pebbles, Lane Kiffin Fan Boy, Clayton Money, The Real Triple Shift, Extrinsic Muscles, The Black MABA, War Daddy, and YHC
Mosey to the football field where YHC took his rightful place as the Center of Attention
Warm-Up
• SSH x 31, IW x 20, Don Quixote x 10
• 20 Burpees OYO
• Peter Parker x 15, Parker Peter x 20, Good Mornings x 10
• 12 Burpees EMOM x 5
• Forward Alternating Lunges x 10
• 10 Burpees OYO
• Backerds Alternating Lunges x 10…repeat with better form
• 10 Burpees OYO
The Thang
• Jack Webb – Merkins:Air Presses, 1:2 -> 10:20
• Right leg balancing (Tree Pose -> Table -> Morestead)
• 10! (Merkins -> Lunges -> Big Bois)
• Left leg balancing (Tree Pose -> Table -> Morestead)
• Jack Webb – Squats:Bonnie Blairs, 1:2 -> 7:14
• Hamstring Stretch
Mary
• LBC x 31, Left Crunch x 20, Right Crunc x 20, Dying Cockroach x 20, American Hammer x 10
NMM
I was a shy, introverted, simple, barefooted Arkansan a week ago. But after all of the media coverage, podcast shout outs, Instagram likes and Twitter retweets I have become quite accustomed to being the Center of Attention. I had everyone circle up (on me Belloq, in case you are wondering) for the warm-up and it felt so good that I stayed there the rest of the workout. It just felt natural to give the people what they want. I’m currently scheduled to be on the Roundtable Podcast this month. I’m fairly certain that this will spin-off into a weekly F3 podcast where I can wax poetic about the joy of running in flip flops, give my different product reviews for flip flops – feelgoodz vs. Locals, vs. that Reef flip flop with the built in bottle cap opener – The best place to take a leak in Pontiff Playground at 11:30 pm, etc….I have content for years.
I’m also working with Scantron to create some NFTs to commemorate my flip flop 10Ks. Look for those to be dropping any day. You will be able to get a seat at the virtual auction table by writing a $100 check to my friend Cash. Small price to pay for a chance to buy image of me running in a pair of flip flops across your computer screen all day.
There were some other things going on with the other guys at El Diablo, but honestly, I can’t remember what they were.
