Author: Chad Johnson

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03.04.20 Feel the Burn (the Racetrack)

The morning after Super Tuesday, Tennessee didn’t “Feel the Bern,” but a larger than normal PAX felt the burn on a clear morning at the Racetrack. We started off with warmups as a few pre-party ruckers came in hot and ready for some work. YHC learned something: apparently there’s a whole exicon of different exercises to try, as referenced by some PAX tired of the repeated WWIs. Wait for the burn tomorrow gentlemen–it will all be worth it!

PAX: Old Fashioned, Soft Serve, CCR, Faulkner, Boone’s Farm, Black Widow, Toga, Umbrella, Bagger Vance, Marilyn (Willy Loman from Charlotte), Offshore, Not a Sport, Tampa Libra, Dr Smart, Ochocinco (QIC) / (hopefully I didn’t miss anyone, and apologies if I did)

Warmup:

  • 10 Good mornings (OYO)
  • 10 WMH (OYO)
  • 10 LBACs (IC) x2 (front and back)
  • 10 Arm Presses (IC)
  • 10 Michael Phelps (IC)

Thang 1: Mosey to Terraced Wall beside Uncle Julio’s

  • (15) Reps of each: Merkin, Wall Jump, Irkin, Wall Jump, Derkin*
  • (10) Reps of each: Merkin, Wall Jump, Irkin, Wall Jump, Derkin*
  • (5) Reps of each: Merkin, Wall Jump, Irkin, Wall Jump, Derkin*
  • *Run loop around Del Frisco’s and Uncle Julio’s after each round

Thang 2: Mosey to Parking Garage

  • Run up six flights to top deck
  • 25 SSH (IC) / 25 WWIs (R&R one more round)
  • Sprints length of each floor / mosey down ramp to next level
  • 25 SSH (IC) / 25 WWIs
  • Mosey back to start

Mary:

  • Dealer’s Choice: Rotated PAX leading CORE exercises (LBCs, APDs, JLOs, Flutters, Hello Dollys, WWIs, Squats) until time expired.

COT:

  • Prayers for Tornado victims and how F3 can help / Looking at Friday meetup at the Buffalo /  Continued prayers for Fogarty’s and Charlie’s recovery / Prayers for Offshore’s friend in CA with a brain tumor and his able healing and recovery.
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1.22.20 “Ups and Downs” (The Racetrack)

Today’s workout was inspired by the chaotic ups and downs of our recent weather patterns. PAX experienced lots of elevation change during some gloomy low 20’s temps.

PAX: Umbrella, Bagger Vance, Boone’s Farm, Leatherneck, Toga, Not a Sport, Old Fashioned, Soft Serve, Ochocinco (QIC)

Disclaimer:
Started off on great footing (literally and figuratively) with some sage advice “modify at your own risk!” This foreshadowed 3 minutes into the mosey when YHC modified the paved track in favor of a shortcut through the grass–only to end up leading a few men into several inches of wet muck.

WARMUP:
Mosey through the park, up the grand staircase, and to the parking garage for some warm up exercises, including Good Mornings, Willie Mays Hayes, Toe Touches/Stretch and Hop Kicks (in remembrance of CCR who was home with a sick child).

THANG 1: (Ascent: Parking Garage Stairs):

Start at level 1 (1 burpee), then up to level 2 (2 burpees), down to bottom, then repeat all the way to the top (up and down) stopping at each level for said amount of burpees, to level 6.

THANG 2: (Four Corners at the Top)

  • Corners 1, 2, 3, 4: SSH x 25 each corner OYO
  • Long sides: mosey to next corner
  • Short sides: side shuffle to next corner

THANG 3: (Descent)

We worked our way down six levels of the garage, stopping at each end to perform 5 slow and low merkins. Alternated methods of movement from one end to the other, including sprints, back-pedals, bear crawl, lunge, Lieutenant Dans, and side-shuffles. At the bottom, mosey back to the grand staircase by the park.

THANG 4: (Grand Staircase / Reverse Jacob’s Ladder)

  • Run down stairs; 7 jump squats; Run back up
  • RnR (decrease reps by one each round)
  • Cut short for time (only finished 3 rounds)

  • Mosey back to start for Mary and COT

MARY/COT

  • Plank alternates (High, elbow, low) for 30 seconds each
  • 10 WWIs OYO
  • 20 LBCs OYO
  • 20 Prom Dates OYO
  • Finish with Good Mornings