1 pax for 3 cold ruck miles on the trail.
1 pax for 3 cold ruck miles on the trail.
PAX: PacRat, Coors
2 pax rushed into the parking lot to get going on the Murph. I noticed the F3 sticker on a van in front of me and knew immediately that PacRat and I have gotten into a solid groove of showing up 1-2 minutes after the workout is scheduled to start. I’m telling you, these dark cold mornings makes it hard to get there on time.
The Thang (Murph)
100X pull-ups, 200x merkins, 300x squats
We were few but mighty! Both of us fought through shoulder injuries and fatigue. We weren’t trailblazing by any means, but we put in a great effort. We enjoyed some great fellowship on the run portions. Hopefully we will see more of you soon! Don’t let the cold and gloom scare you away from some solid beatdowns!
Five resilient PAX managed to drag themselves out of bed this morning for a little work to burn off the caloric indulgences from yesterday. Here’s what we managed.
Good work today fellas! It was a feat dragging myself out of bed this morning and quite honestly I probably wouldn’t have made it if I didn’t have the Q myself. Thanks to all you guys for joining me out there this morning! Good way to start Black Friday!
Until next time,
PAX: Hitchcock (POTD), Coors (QIC)
I forgot that I had this Q and threw it together on the fly. It worked out well enough. I thought that I might have to workout alone, but thankfully Hitchcock was waiting for me in the parking lot. Despite the wintry mix, we managed to stay dry from the elements in the pavilion, but we got drenched in sweat.
30x SSH IC
10x Windmills IC
15x IST IC
10x Arm circles forward and reverse IC
1 pax does AMRAP curls while the other does 10x burpees. Complete 3 rounds.
15x SSH IC
3 Rounds of:
5-1x Weighted LT. Dans IC
10x Merkins IC
10x LBCs IC
10-1x Coupon complex IC
Bearcrawl the length of the pavilion and reverse bearcrawl back after each set.
15x Crunchy frogs IC
15x Low flutters IC
15x Hip bridges IC
15x Pickle pounders IC
10x Oblique side raise each side IC
15x Fire hydrant-donkey kicks IC
Plank until time
I was so thankful to have Hitchcock there. He worked really hard and made sure that I kept bringing it. This one was really tough for me. Hitchcock did a great job with his 30# coupon. He made it count for sure. Even if he weren’t the only pax there, he still would have earned POTD. The weather sucked, but at least we had the pavilion. Hopefully the weather will not scare away pax in the near future!
PAX: Coors, 4howa, Tank, , Optimus
I’ve said this before (this season, too), but I’m probably right this time. Today was the last day until spring before RP’s are a reasonable choice for gloom-based beatdowns. Unfortunately, I let TheWeatherChannel app dictate my attire choices and forewent the RPs because it looked to be colder than it actually felt. But Coors must have been itchin’ to show me his hoochie shorts and he posted up in what looked to be 3-4″ers. Pair that with the return of tank-less Frank the Tank, and you’d have 1 fully dressed man, and one man virtually naked.
The Mick had us do a “recovery” workout on Tuesday. Merkins were nowhere near the typical Mick count, and there was plenty of legs and interval cardio. Just the thing I needed. When FTT pointed out that Troy had no Q on Friday, I snatched it up. So you know, Coors wouldn’t try to outdo himself from last week :-/
Mosey up the stage on the pavilion for the Warm-up
Indian Run around Main Square Park (MSP) and head up to Death Row. Mosey to the 1st stop for 20 step-ups (each leg)
Bear Crawl to the next street light, but special attention was given to the movement. PAX were advised to stretch/push down with their hands instead of letting the weight of their body pull their shoulders back. I’m not saying it well, but think of it like a bear crawl with an arched back like a cat stretch..
10 step-ups (each leg)
Cat-bear crawl past 2 sets of street lights.
15 step-ups (each leg)
Mosey to the fountain on the Southeast corner of MSP
20 box jumps
10 box jumps
15 side crunches (left side)
15 box jumps
10 side crunches (right side)
10 jump squats
15 side crunches (right side)
15 jump squats
10 side crunches (left side)
Mosey around MSP to the pull-up bars in the park
PAX to form Ring of Fire while 1 PAX to perform 20 seconds of pulls/hangs. Rinse and repeat until all PAX had a turn or 2.
Free-time at the end (burpees, squats, lunges, core, whatev).
Few things give me more satisfaction than a good ole’ fashioned beatdown when I’m feeling loose and uninjured. You know, when you can push just as hard as your DFQ will go? Well, I’m not there now. I was there for a few weeks a few weeks back, but I’m afraid I overdid it and I’m back to a recovery phase. Not every beatdown has to be harder than the last, but not too much time can go between going HAM, else the fire gets cool.
Welcome back TANK. We missed you and it was great to see you. Tank had surgery on his wrist and he was able to modify as needed to get through the workout. Even though the intensity of F3 bootcamps can show one where they’re at, I was impressed with how well you performed considering the time off and the state of your injury. It was good to see you my man.
Coors was beast mode again. He turned the mosey runs into race runs. And I couldn’t pass that up, but I couldn’t catch him either. Maybe just keeping up was good enough?
I’m not sure what’s going on, but times have been heavy lately. I just lost my uncle to Sars-COV-2, switched jobs, and switched back before I even started. I committed to the new employer and went back on my word. I don’t recall feeling so embarrassed and humiliated as I did when I called to inform them of my decision to reneg. Ultimately I believe it will be the better thing for me and my career to stay with my current employer under these new circumstances, but the sting of informing the new company that I would not be following through on the position I accepted was enough to teach me humility, grace, and patience. And now I know what crow tastes like!
As the world changes, stand firm to your committment to your family and God. Others need to see strong men standing for what is right and righteousness. We cannot look to the world for queues on how to act/think/behave. May we conduct ourselves as one who will give an account as to how we lived.
Because we will.