Backblasts

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EMOM @ The Stronghold 27 July 2019

Temp: 73
Gloom Factor: Wet and Steamy

PAX: Boo, Paco, Lockbox, Stretch, Juice, T Rex, Big Country, Puddles, Notes, Right Said, Crawl Space, Life Champ, Hot Route, Hot n Ready, Red Skull, Porcelain, Brother @ Law, Toga, Change Order, Bagger Vance

0530:30 Disclaimer

Mosey to the tennis courts, yes, there used to be tennis courts at Stronghold and circle up for

WOR:
SSH x 13 IC
Squats x 13 IC
Supermans x 13 IC
Scorpions x 13 IC
Iron Crosses x 13 IC

THANG:

EVOLUTION I

EMOM x 15’
5 Rows
10 Merkins
15 Squats

Break off into 1s and 2s for Indian Run to block pile. 1s go in front of STEM building to block pile, 2s go around back. Classic pincer mover from WWII.

EVOLUTION II

EMOM x 15’
5 Block Swings
10 Block Thrusters
15 Low Merkin Plank Jax

Mary Up:
LBCs x 13 IC
5 Block Merkins
Flutter Kix x 13 IC
5 Block Merkins
Ola Dollies x 13 IC
5 Block Merkins
Flutter Kix

Time

NMM:
That was a real smoker. Literally, dudes had steam coming off them during and after the workout. Always a good sign, that and Lockbox retching off in the corner. Much better attitudes and better effort this week than last. Well done yall. YHC gave some unsolicited advice on those two things you can control, Attitude and Effort at the end…it was free advice but likely pretty good nonetheless. T Claps to T Rex for owning his bad attitude and lackluster effort last week as well as at Detention on Monday.

BH: Continue to pray for the wives of our brothers that are struggling with health issues.
Pray for Dupree’s church as they recover from an arsonist attack earlier this week.
Pray for the men at 413 as they interview and for signing day on 2 July.

BV, Out

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Racetrack Warm-ups

The Racetrack warm-ups

PAX: Double Check, Deck the Hollis, Umbrella, Every Body Hurts (FNG – Athens, GA), Carrot (Knoxville F3/Japan), Penny Loafers, Dinger, Edible Arrangements, Black Widow, Offshore (QIC)

Here’s how it went down: Disclaimer was given and emphasis given surrounding the PAX observing light poles and their stubborn means of moving after @greasetrap’s confrontation last week.

WAR: Mosey up to Hill Center parking lot: SSH x 20, Willie Mays x 10, Good monrings x 10, Imperial Walkers x 10, Baby Arm Circles x 10 both ways, Overhead Press x 10, 4 count Merkins x 10

Thang: Mosey to parking garage stairwell to partake in 7s (jump squats and Atomic Merkins), Mosey around Hill Center to find adequate handrails to complete Rows 3 sets x 15, Mosey to Uncle Julio’s outdoor seating area to find the walls to complete 3 sets of Irkins (10), Dirkins (15), Dips (20), Mosey then continued around the Hill Center and back to Racetrack parking lot to fined Mary.

Mary: Flutter Kicks x 30, LBCs x 20, American Hammers x 20, Low Plank for 1 min, Cherry Pickers x 30, ending with Good Mornings x 10.

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4 Horsemen of the Apocalypse (correctly done) & more! @ BW

tombstone GIF

Pre-Party: Creeper , check that, YHC, led Staples, Kermit, Barney Fievel and eventually sleepy-eyed and full-bladdered Creeper for a Bridge and a Smidge BC/CB. Props to Kermit for his first BaaS CB Pole to Pole. Way to push those boundaries! We formed up and moseyed back to the lot after Creeper drained the pipe. A funny discussion about the awkwardness of kids that pulled their pants down to their ankles at the urinal when they were old enough to know better ensued.

15 PAX in attendance for the main event: Mufasa, ShowMe, Stats, BarneyFievel, Numbtucks, InspectorGadget, Staples, Creeper, ProfessorX(Respect), GaylordFocker, Mickey, Tebow, Kermit, eventually Tebow & 3rdDegree (Q, YHC)

Disclaimer given while we Mosey to the track:

  • 1/3 mile lap Indian run where PAX in the front carry and handoff Old Glory to the sprinting Indian

Thang.1:

Inspired by the conditions, and Tombstone, we did the 4 Horsemen of the Apocalypse: (patent pending)

4 exercises with coupons: Blockees, Curls, Coupon Squats, and Flutterkicks with coupon held above body.

Exercises A, B, C & D in progressive rounds like this: 10A, 1B, 1C, 1D, 1A, 10B, 2C, 2D, 2A, 2B, 10C, 3D (the best round), 3A, 3B, 3C, 10D, 4A, 4B, 4C, 4D, 9A, 5B, 5C, 5D, 5A, 9B, 6C, 6D, 6A, 6B, 9C, 7D, 7A, 7B, 7C, 9D, 8A, 8B, 8C, 8D and done…

Great way to get 55 reps of each exercise completed in a manageable way. Thanks to some inquiring minds, 6 extra Blockees were awarded.

  • Another 1/3 mile lap Indian run

Thang.2:

~10 minutes of Die of Death (Karma Cube…Craps…not sure yet what to call this still…) Q tossed die to random PAX and whatever exercise and rep was listed, we did. Sometimes we modified, and sometimes PAX tried to modify and bonus Planks were awarded. Eventually, 5 minutes in…we ran out of time.

CoT / Counterama (“15 Pax”, “How many” “30!”) / Namerama

What we learned:

  • We need to focus on first things first…what foundation are you standing on? You have to get right vertically (with the SkyQ and yourself) before you can get right horizontally with your M, 2.0s, Mammon, etc.
  • Pro-tip, don’t ask YHC while on Q “How many?!” because the number might double
  • Professor X has 2 more Xmen at home just waiting to be named…F3Dads anyone? Welcome FNGs Gambit and NightCrawler

PostParty: sleepy Creeper led 10:10:10 Pull-ups, IronMikes (each side 1/2) and proper-form Merkins

happy dumb and dumber GIF

Coffeteeria enjoyed by 5 PAX while 6 took off to enjoy some Nutrition 101 by Coach Tucker: some 2nd F and 3rd F took place

BullHorn:

  • Thanks Barney and Kermit for the Coupons…thanks Stats for the coffeeteeria!
  • contact Kermit re: Ascent 2nd F climbing outing 6/28.
  • Numbtucks to host 3rdF talk on Dude’s Guide to Manhood 6/29 after the Forge.
  • NightPath: free Ruck CSAUP July 27 with F3Franklin. Talk to 3D for more info.
  • F3Dads Camp in Tennessee in September!!! https://www.eventbrite.com/e/f3-dads-camp-runamuck-tickets-58879270483

Humbled with the opportunity to sharpen and be sharpened.

– 3D

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Titan 6/19/19 “Bear Crawl Shoulder Taps”

June 19th, 2019

Gloom: hot and humid

PAX: Bartman, BicentennialMan, Blacklung, Bluemule, CrabLegs, Crawlspace(Q), Defrost, Hipster, HiViz, HotRoute, Proton, PumpkinSpice, Reveille, Siri, Vector

QIC: Crawlspace

Warm up: quick jog around the volleyball courts, side straddle hops, Willie Mays Hayes, squats, lil baby arm circles, air presses, reverse lil baby arm circles etc…

Work: teams of 2 alternating a lap around the playground building or set of:

  • 100 burpees
  • 100 jump squats
  • 100 merkins
  • 100 pull ups

Then sprint to the thunder dome for reindeer games…

Game: Bear Crawl Shoulder Taps: While bear crawling the entire game and staying within 10 ft of other bears the object is to tap 5 different bears on the shoulder. When you get tapped stop and do 10 merkins each time. After you have tapped 5 bears on the shoulder (or been tapped 5 times) retire to the track surrounding the game to jog it off.

After reindeer games we jogged to the statue for Mary.

Mary: various ab work in cadence around the circle till 6:14

COT: we closed out the morning with a quick recap including a 2nd F event at Fat Bottom brewery July 23rd.

Good work all around and I look forward to the next one!

SYITG,

YHC Crawlspace

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22 June 2019 25s

PAX:
Deep Dish, Black Lung, foxtrot, big stick, Lockbox, big country, Life Champ, notes, bagger vance, Dick Whitman, Cowboy
QIC: BV

Longish Mosey up Clayton, to Granny White and circle up in the upper parking lot for

WOR:
Squats, Imperial Walkers, Willy, SSH IC X various reps

THANG:

25s
To commemorate our esteemed guests from 413 Strong YHC took their average age and made it the rep count for all exercises, some single cadence, some 4 ct. This Q was a bit of a remix from Stonewalls past. One each Upper, lower core exercise per stop. Also incorporated the Indian Run in am effort to keep the PAX together.

Stop I at the Bridge

Merkins
Lt Dans
Dragon Flags

IR

Stop II Clayton and Lealand

BURPEES (2x merkins 15-25)
Squats
Hello dollies

IR

Stop III Big Kids Playground

Pull-ups (3 Burpee Penalty each time you dropped from the bar)
Box jumps
F kix

IR

Stop IV Clayton and 12 at 3rd Person’s Retching Wall (Big Country did us the favor of impersonating 3rd Person)

MIKE TYSONS
BULG SS
HIGH PLANK

Stop V we moved a bit down the side walk

MERKINS
Leap frog
F kix

Ir
(Bear crawl down Handiramp to Noahs ark)

Stop VI Kirkwood and 12

Burpees (2x thruster 17-25)
Sgl leg wall thrusters
6”

IR

Stop VII Back at the Bridge

Merkins w hold on the low
Wall sits
F kix

IR

Stop VIII Clayton & Lealand

Burpees (2x merkins 20-25)
Squats
F kix

IR

Mary-
Plank x 25 IC
Merkins x 5
F Kix X 15 IC
Plank X 25 IC

Time

NMM:
What a great effort by all PAX this am. That one was a bit of a doozy and more than once YHC was close to Splash City. Thankfully, Big Country helped out w a little Splash around stop #5. Glad that all had a good time, the 413 guys and I were worried it was gonna be a 4 Horseman type of day but the PAX started trickling in at 0556. Deep Dish joined us on the way to Stop I and Black Lung was the “runner coming up, oh it’s just Lung” at Stop I. So cool to have Cowboy come hang w us for a bit and grab coffeeteria.

BH:
Many prayer requests for Ms suffering from cancer.
Big Country dealing with anger issues and doubt.
Fallen Heroes ruck in Chattanooga on 13 July. We have places to stay if anyone wants to Clown Car over on the 12th. Hit me up for details.

YHC,
??

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The Burden Run

22 PAX in Attendance : Creeper, Nimbus 1500, Stats, Staples, TVG, 3rd Degree, Old Hickory,  Cheez Whiz, Swinger, Show Me, Numb Tucks, Whoops, Ulysses, Sprinkles, Topper, Double Bird, Mickey Mouse, Pocahontas, Tebow, Little Miss Piggy, Ragdoll, YHC Kermit on Q.

Pre-party…. 

Numb Tucks led 3D, TVG, Staples, Stats, Nimbus, & YHC on a 45 min off the cuff blaster.

Starting off with suicides on the tennis court. Partner up and PAX A suicides 7 laps while partner B planks. Each PAX continues this rotation in decreasing number, finally ending in 1 lap.

It was lovely to say the least. And I have failed to mention that is was already a stunning 98 degrees (J/K 72…) with a negative wind… it was pretty much like walking through warm pudding this morning except we were actually running through it.

Next 15-10-5 DIBs 3 Rounds. Where Im pretty confident that not a single PAX was actually keeping up with whatever they were doing because it would have been nearly impossible with that much MC….

Next was a quick mosey to the small bridge for a quick Bear Crawl (I felt cheated) and down the trail to the semi steep incline where we Crawl Beared up (I did not feel cheated…)

Then we continued our mosey around the pond where there was another speed bump of 50 calf raises. Which are deceptively difficult at 5:30a.m.

Mosey back to parking lot and called it a wrap. Thank the Lord.

Thanks Numb Tucks for stepping up and leading. Next time maybe Stats can get get there on time and he can lead….. :[

Medic: Brought to you by Metallica. History lesson included….

6:00a.m. starts with a quick intro, the fine print details and an impromptu prayer for those seeking The Higher Power. 

WarmUps :

GMs OYO

Willie Mays Hays OYO

11ish SSH’s IC

High Plank (Lifting L&R Arm)

All the while giving a schooling on the background of Metallica and James Hetfields faith, or lack there of, depending on where you stand.

Thang (Burden Run)….

Think of a Indian Run mixed with a Batan Death March, meets a Ruck Sack and a Shovel Flag Carry, yep it freaked me out a bit too.

Its a little hard to explain you kinda needed to be there (TWSS?) but I’ll give it a good ol college try, which is destined to fail like all my other good ol college try’s….

PAX start to mosey as the lead PAX carries shovel flag. Starting Rear PAX drops and does 2 Burpees with said ruck. PAX then sprints to about 10 yards in front of the lead PAX (Carrying Shovel Flag) to provide enough time to drop the ruck and grab the shovel flag before he is passed. Now the new rear PAX continues in line until he reaches the dropped ruck where he then puts on the ruck, drops and does 2 Burpees, then sprints to 10 yards in front of the lead PAX, drops the ruck, and is handed the shovel flag. Rinse and Repeat.

This is the MOT for the entire workout.

Speedbump #1  (The Sidewalk)

50x Jane Fonda’s (I think that’s what they’re called) Lay on your side and raise your leg as high as you can. After 50 roll to your other side and repeat. Numb Tucks started complaining after 4… he was pretty consistent.

Speedbump #2 (The Curb)

25 Incline Merkins… They were more like baby incline merkins because the only incline was the curb….

Speedbump #3 (The Busses)

25 Decline Merkins. It just seemed right. There was a hill, we needed a speed bump to allow others to catch up, and bada bing bada boom.

Speedbump #4 (The Ledges)

I enjoy God’s created natural areas. I also like to pull out a few Sasquats when we can, so there’s that. Also, I enjoy meandering through the woods, so to train for the elevation gains and losses we used the ledges as a stair master.

25 Sasquats

50 Step Ups = (Step all the way up the ledge and back down with both feet, facing the ledge, counts as 1)

50 Step Downs = (Standing on top of the ledge and facing out, step all the way down with both feet and then back up, counts as 1)

Yes, you read that correctly.

Speed Bump #5 (The Cluster ….)

Theres was nothing “OK” about what happened here…

50 Negative Leg Raises

50 Negative WWI

One PAX literally crapped himself while doing one of the exercises. Because it completely disrupted the flow we did a 10 Burpee penalty for that ol messy mess.  That was completely uncalled for, thanks Wiz 🙂

We continued in our reps and a couple PAX broke out with amnesia and could not remember how many frikkin WWIs we were doing to the point that Q got a little irritated with folks inability to remember a simple number repeatedly, so,…  In honor of amnesia we did 10 more Burpees.

Speed Bump #6  (The Parking Lot)

Since now we are honoring things,…. In honor of Little Miss Piggies 16th wedding anniversary we finished the morning off with 16 Ironmikes each side is a half…. cause that makes sense right? After we finished, LMP stated that he is looking forward to 10 more years of marriage, so to honor that…. we did 10 more Ironmikes each side as one.

Thats a wrap.

Post Party – 

There wasnt a Post Party cause degummit everyone was frikkin spent. Or nobody stepped up. I actually forgot that we didn’t do a PP until I started writing this sentence…

Other News-

  • 2nd F opportunity:

We have quite a few. If I miss one I’m sorry so here goes: This coming week after Defiant and after Broken Wheel those who are interested will be meeting at E&B for a nutrition accountability group…. There are rules, goals, consequences, and rewards. Thanks Numb Tucks for leading this.

Next Friday we are doing some climbing at Ascent in M’Boro around 6:00pm. and then food and beer afterwards. If you’re interested hit up Kermit.

In July Stats is heading up another challenge, I forget the deets but check Slack for more info, Im sure we will be seeing some emphasis on this as it draws closer.

  • 3rd F opportunity:

Staples coworker Robert lost his life this week. Lift up Roberts family as they are grieving.

Thank you HIM for burning it out today.  Its a blessing to have the opportunity to serve you guys.

Peace out!

-Kermit

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21 June 2019 — Coupons and Burpees @ Bomber

21 June 2019 — Coupons and Burpees @ Bomber

 

Conditions: Very little gloom factor, mild in temp, but very humid.

 

PAX:

-Fireballs: Blue Mule (QIC), King P, Toothless, Firefox, Pumpkin Spice

-Bulldogs AKA Pitbulls: Hi-Viz, Vector, Cub Cadet, Defrost, Bareback

 

Warm-Up: Mosey with circle up with usual suspects – baby arm circles, squats, merkins, good mornings.

 

The Thang: Coupon Carries and Burpee Box Jumps

-Divide into two teams – the fireballs and the bulldogs

-One team moseys around the center and the parking lot carrying 2x ~25 lb coupons. Other team does burpee box jumps at the parking lot. When moseying team completes a lap, teams switch roles. Round completed when each team moseys and burpees.

-That’s ~15 minutes of burpee boxjumps. Pace yourself and modify as needed, but maintain intensity.

-Three rounds, each round taking just shy of 10 minutes.

 

Mary:

-Relocate to playground. Stay as two teams.

-One team calls out an ab exercises and does a short run there and back. Rinse and repeat until all PAX get to pick an exercise.

-All done – just 10 seconds left – all out sprint back to shovel flag.

 

Announcements, 6th man, and COT. Simple, effective, and straightforward.

 

Announcements, 6th man, and COT.  Simple, effective, and straightforward.

 

Pleasure to lead you men.  SYITG!

 

Blue Mule OUT

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CLIMING

Temp: 73.5

PAX: Dupree, Prevac, Movin on Up, Reefer, Accounts Receivable, Big Perm, Black Widow, Penny Loafers, Deck the Hollis, Atlas, Ludwig, Bagger Vance

QIC: BV

Mosey down the big loop, lunge walk up, reverse lunge, politicians.

Nod to my Spirit Animal Grisham w 10 HSPU on the wall.

AYG to StartEx

WOR:
SSH X 13 IC
Hillbillies x 10 IC
IW x 10 IC
Squats x 10 IC
AL prom dates x 10 IC
Iron Crosses, Scorpions x 10 IC

THANG:
YHC was thinking about CLIMBING this week as such wanted to design a Q w that in mind. Only problem was YHC dropped the B inadvertently and the PAX didn’t have the joy of the 25 Burpees per round. Hence the Qonfusion on the rep counts from YHC. All in all, we did some good work and threw in 5 Burpees at the end in penance.

Pair off 1s and 2s then stay in circle for
C – Carolina Dry Docks x 5
L – Lunges x 10 (f,r,s,)
I – Imperial Squat Walkers x 15
M – Merkins x 20
B – Burpees x 25 ( YHC FAIL…totally forgot the B)
I – Inch Worms x 25
N – Nolan Ryans x 30
G – Gorilla Humpers x 35

Partner Indian Run around the big loop.

Rinse n Repeat CLIMING w the IW and Inch Worms switching places.

Partner Indian Run to CBC lot and back.

RNR CLIMING

Blind Partner Run to bottom of bus route flap jack to StartEx.

RNR CLIMING…feeling pretty Dum right now for forgetting the B.

MARY:
Supermans x 10 IC
Merkins x 5 OYO
Flutter Kix x 13 IC
Merkins x 5 OYO
BURPEES X 5 OYO
High Plank to Beast R/L x 5 IC
Flutter Kix X 16 IC

TIME

NMM:
Certainly it was my suconsious and not my Mississippi State lamskin that kept the B out of CLIMBING.
We still seemed to get the most out of today’s eatdown…YHC was awarded Sweat Stain of the week.
BH:
Leadership lunch today at Thistle Farms, Vector on Q.
Lots of families hurting out there men. We heard of two men lost last week, one with a wife 6 months pregnant. PSA…please get life insurance, disability insurance and a will at the very least. I have no dog in the fight with whom you purchase these things but please see someone about the basics. I am happy to share my thoughts face to face if you would like…I am in no way advocating one company over another, just something.
Keep the wives of Dupree, Ludwig, Penny Loafers and Missionary in your TAP.

SYITG,

BV

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Old Fashioned Beatdown

PAX: 3rd Degree, Stats, Show Me, NumbTucks, Ragdoll (Q)

Let’s talk for a minute about poor life decisions.

Staying up until midnight the night before your Q because of a work function is a poor life decision.

Drinking too much whiskey at said work function the night before your Q is a poor life decision.

Performing a PT test with 3rd Degree in the minutes before your Q is a poor life decision.

Q did all of these things. I make poor life decisions.

PRE-PARTY AND SUCH
Round about 4:58 I look at the radar and see the rain has stopped and ol’ sparky has moved east, so we’re go for launch. Sitting at low 70’s, humid. Soggy ground. Muddy pavement.

Now here’s how this went down.

I show up at 5:15 to lay down some cones for our running Thang. But 3rd Degree is sitting there all lonely with no one taking him up on his call for a pre-party, sadly unrolling the shovel flag, and shuffling his soggy Deck Of Death from Tuesday’s workout.

So I guilt myself into this thing and agree to 2 minutes AMRAP pull-ups, followed by 2 minutes AMRAP merkins, followed by 2 minutes AMRAP situps. So I blow my arms out on the first two, and get about 90 seconds into the situps and just start laughing because I’m so miserably bad at them.

It’s 5:31 so 3D and I head back to the parking lot to meet up with Statsy and NumbTucks. Show Me pulls in late and parks his big black pickup truck about as far away from the group as possible. We wait for him while he huffs it in from Smyrna.

Disclaimer doesn’t need to include lightning but does include that I drank Old Fashioned’s last night, to my great detriment it turns out. We Side Straddle Hop to 20. We stretch thine legs. We mosey to the track.

THANG 1: Mile Run with Sprint Segments
3x around our humble track is a mile. I’ve placed cones at two segments within the track, marking a distance of approx. 20 yards. During these segments the PAX are to sprint.

We crank out 40 merkins in cadence. And then we run. Plank and wait for the 6 when you’re finished with a mile.

Q is the 6. I blame the Bulleit Bourbon.

They also did not plank for me. Though they did wait, so I can’t complain.

THANG 1.5: Lunge Walk
Must get to the bridge. Bridge is a quarter track behind us, so we lunge walk thata’way.

NumbTucks takes off like a scared kitten in a lightning storm. Says he hates lunges so he wants to get them done fast. Omaha about halfway there because lunge walking is silly. We mosey the rest of the way.

THANG 2: Crawl The Bridge
Simple rules. Bear crawl the bridge. Special request from 3rd Degree.

Turn around and do it again. This time Q says you will Crawl Bear the bridge, but also need to spend some distance Crab Walking it.

All those without alcohol in their bloodstream do Bridge & A Smidge. Go you!

Q requests a 12 count from Stats, because he wants 2 more than 10.

THANG 3: The Liberal Leap
To the tune of the recently-released Armin van Buren remix of Van Halen’s “Jump”, the PAX hold Al Gore position for the duration of the song. Each time he sings “JUMP!” the PAX squat jump.

Song is 3:40 and includes 40 squat jumps. 3rd Degree reviewed it on Yelp! as “Suitably miserable” or “Delightfully awful” or something … he didn’t like it. Or maybe he did. I don’t know.

THANG 4: Timekiller
Back to the pain ground for:
– 10 Under-(mud)doggies
– 10 Derkins
– 10 Copenhagens
– 20 Flutter kicks
– 20 American hammers

NAMEORAMA & COT
We prayed for all our F3 brethren, both present and in absentia. We prayed for strength in our families, and wisdom in career choices, and hope within our relationships of friends and community.

We reminded each other that when you step into the boxing ring, you’re gonna get some punches and bruises. But life takes place inside the ring. Be the man in the arena. Be present. Be involved.

POST PARTY:
Numbtucks, 3rd Degree, and Ragdoll did 12 Yurpees while Stats and Show Me went to snatch my cones (thanks guys).

ACKNOWLEDGEMENTS
Thanks to the PAX for their patience with me this morning. I had actually planned for a 2nd mile run and a good deal more merkins but my poor life decisions stunted my capabilities this morning. Thanks for pulling me along and leading the leader. You guys are da’ best.

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Wednesday Bloody Wednesday – Racetrack 6.19.19

13 PAX (initially) posted for a mosey and some humid garage work. ’twas an interesting first 10 minutes…

PAX: Offshore, Red Skull (paramedic #1), Double Check, Penny Loafers (paramedic #2), Dr. Smartt, Bedpan, Hot Pockets, Umbrella, Black Widow, Boone’s Farm, Calf Killer, Greasetrap (patient), Razorback (Q).

Conditions: Not as muggy as expected….until we reached the depths of the parking garage. Lesson learned: for the balance of the summer any garage work will be featured on the top deck where the air actually moves.

WOR: Mosey around MW park loop and circle up for SSH, GM, WMH, cotton pickers, OH and seal claps, squats, merkins, spidermans and hillbillies.

THANG: Extended mosey from MW park to parking garage. Q took the time to drive the route this morning and confirm sidewalk availability for PAX safety. Q failed to evaluate the number and placement of light poles, not thinking that would be a relevant impediment to PAX running in a straight line. As Q was approaching intersection of East Park and OHB, I hear a loud “dooong” noise, akin to running past a street sign and slapping it. Turns out, that noise was the product of Greasetrap’s forehead making direct, full-speed contact with a light pole (he turned to speak to Red Skull, looked up and the light pole was upon him). As Slack pictures show, the result was a doozie of a cut on his dome – thankfully Red Skull and Penny Loafers jumped in to serve as his care team, got him home safely and Andy Wicke was at the ready to stitch him up. Harry Potter has been submitted as a potential new name for Chase – based on placement and size of scar to come, this idea has promise.

Bloody excitement behind us, we continued our circuitous mosey for about 1.25+/- miles to the garage for the following.

Bottom of each ramp:

  • 5x burpees
  • 10x Peter Parkers (5x each side)
  • 15x Carolina dry docks
  • 20x merkins
  • 25x air presses
  • Backward run up the ramp
  • Walking lunge the flat section to next ramp

After first two rounds, Q realized the above exercises all work the same muscles, and modified to 5/10/10/10/15. Last round was just 50 air presses to finish in time.

ANNOUNCEMENTS:

Surgery is scheduled for Penny Loafers wife in mid-July. Continue to pray for the family and let’s be thinking about ways to serve them next month.

Calf Killer’s cousin Ryan was in a bad climbing accident recently and is recovering from some very serious injuries. More procedures to come so pray for full recovery.

Pleasure to be with you men this morning. Let’s try to limit injuries from running in straight lines in the future. 

#wps