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Turning Up The Heat @ The Hub

Date: January 26, 2021

PAX: Al Gore, Atticus, Bob Villa, Bozo (QIC), Campbells, Editor, Fonzie, HHH, Mr. Incredible, Thunder

10 PAX avoided the snow plows and slid into The Hub for an early morning beatdown led by YHC. We did the following:

Warm-a-rama

SSH X 15IC

Moroccan Night Club X 15IC

Hillbilly X 15IC

Bean Picker X 15IC

SSH X 15IC

The Thang (Part One)

Farmer’s Carry (not Fireman’s Carry – thank you Editor and your unwilling model for showing YHC what a Fireman’s Carry actually involves)

Partner One grabbed both coupons and started making way to the south retention pond going around the east side of the church.

Partner Two stayed back and did 10 perfect squats then moseyed up to Partner One to switch roles.

The Thang (Part Two)

10-1 Perfect Curls / Perfect Merkins ladder

Mosey downhill (or Penguin Slide for some) / Bear Crawl uphill

Repeatto Farmer’s Carry to the north hill going around the west side of the church.

The Thang (Part Three)

Circle up with coupon or ruck for Ring of Fire

Shuffle left and right on QIC’s command

Perfect Squat X 10IC

Shuffle left and right on QIC’s command

Coupon Complex X 10IC

The Thang (Part Four)

Line up at hill facing towards MO7S

7-1 Military Press / Side Straddle Snow Angels ladder

Mosey downhill / Quadraphelia (apparently not “quadrapalegia” as YHC called it initially) uphill

Mosey to flag then detour to forest grove area on west side of church to avoid rapidly moving snowplows

Mary

Each exercise AMRAP for 60 seconds with ruck/coupon

Flutter Kicks

WWIs

Overhead Press Hold

Merkins

Ruck Swings

Moleskin

Quite honestly I did not know what to expect going into today as I have not participated in many snow-covered beat downs, let alone lead one yet. Appreciate the advice from Mr. Incredible yesterday to push through with what I had planned and just modify as necessary. I came close to changing our initial ladder out of concern we would have a tough time keeping traction up and down the hill but it seemed to have worked okay. The penguin slides down the hill I saw seemed to be intentional…

Definitely showed my rookie status again by misnaming a couple of exercises and losing my breath on the cadence count for our first Coupon Complex. Another opportunity to learn and improve, as I hope to do with each time I have the humble honor of leading this group of HIM.

In between the fun and laughter of sliding around, critiquing our Side Straddle Snow Angel artwork, and pegging Thunder with snowballs, I hope everyone got a good challenge today.

Until next time…

SYITG,

Bozo

BACKBLAST — 1/23/2021 — Bethel Winter Mystery Tour

20 Pax showed up for single-digit temperatures to get after it!!! I wanted to keep us moving to keep us warm, and we did accomplish that. Here’s an itemized list of our accomplishments.

PAX: Al Gore, Atticus, Bert, Bob Villa, Class Act, Dr. Freud, Editor, Fonzie, HHH, Lights Out (QIC), Minon, Mufasa, Mustang Sally (FNG), Optimus, PacRat, Scarecrow, Spur, Taxman, The Mick, and Thunder.

PRE-RUCKERS: Mufasa, The Mick, Scarecrow, Class Act, Dr. Freud

PRE-RUNNERS: HHH, Spur, Lights Out

STARSKY: Oilermaker

Warmup:

THE MOTIVATOR 1-7

IST x20ic

BEAN PICKERS x15ic

ARM CIRCLES x10 each way

SQUATS x10ic

The Thang:

Grab your Coupons and head to back retention pond.

Ladder 10-1 on Top of Hill
Coupon Complex 1-10 bottom of Hill Makhtar N’Diayes

Head to south parking lot

Ladder 10-1 on both sides of lot due to large number of Pax
Incline Merkins on one side and the other side was Decline Merkins

Partner up for Dora

The timer was to run to the other side of the lot near retention pond

Get after It, As a Team

Curls x100

Chest Press on Your 6 x150

Coupon Squats x200

Overhead Press x250

When finished we went over to the retention area on Broadway lined up with our backsides to Broadway for HHH Monkey Humpers!!! (20ic)

Mary:

LBC x25ic

COBRA/DOWNWARD DOG BROGA

SUPERMAN

Moleskin:

Guys, I appreciate all of you posting on a cold morning, but I had to say, “Thank You, Lord, for giving us Sunshine.” I want to give a shout-out to Minion’s buddy and FNG (Mustang Sally). You killed it out there today! … Also I continue to be impressed with everyone’s growth with F3. We are all here for each other, and we continue to lift each other up. I didn’t hear a lot of mumble chatter today, and I take it everyone was working hard and was gassed. … Well, when we went to the South lot I did have to ask the nice young lady to move her car before I had 18 pax pick up her car and move it for her!!! I did practice my spoken grammar with the Lady since my written grammar is not the best — or so I am told by the youngsters. I do know now that I am a Cunning Linguist! We needed to add the Monkey Humpers on Broadway thanks to HHH’s comment in the Preblast about soap grabbers and Monkey Humpers … LOL, what a gesture. That Lady hasn’t called the police … yet.

Thanks again for letting me lead you all again!!!

Run. Stop. Crawl. @ The HUB

PAX: Fonzie, Lights Out, Pacrat, Mr. Incredible, Atticus, Thunder, The Mick, Al Gore, Taxman, HHH, Mufasa, Tank, Hunger Pains, Scarecrow, Campbells, Dr. Freud (and Peyton for the pre-run)

15-17 PAX made their way into the unseasonably “warm” gloom this morning (depending on when you counted). A couple of pre-runners grew to a handful as we awaited the clock to strike 5:30a. Once that happened, we began:

Warm Up
SSH x20IC
IST x15IC
Parking Lot Lap
F. Arm Circles x15IC
Moroccan Night Club x15IC
B. Arm Circles x15IC
Light Pole Lap (alternating high knees and butt kickers)

Thang
Curl x15IC
Sprint to Portico
Perfect Merkin x15IC
Bear Crawl to side door
Mt. Climber x15IC
Mosey back to coupons
Coupon Swing x15IC
Sprint to Portico
Scorpion Dry Dock x14IC
Bear Crawl to side door
Monkey Humper x15IC
Mosey back to coupons
Single Arm Row x15IC each arm
Sprint to Portico
Dip x15IC
Bear Crawl to side door
Jump Squat x10 OYO
Mosey back to coupons
Skull Crusher x10IC
Sprint to Portico
Mag Tar Ghi x15IC (never remember how to correctly spell that)
Bear Crawl to side door
Perfect Squat x15IC
Mosey back to coupons
Block Complex x15IC
Sprint to Portico
Burpee x10 OYO
Bear Crawl to side door
Lunge x15IC each leg
Mosey back to coupons
Curl x10IC
Coupon Swing x10IC
Single Arm Row x10IC each arm
Skull Crusher x10IC
Block Complex x10IC

Mary
Round the world Plank: 2min

Moleskin
Awesome work men! Shout out to Tank for his monthly “tankless” boot camp! Tclaps to the early runners (and for Peyton to come out just for the early run) and to all who completed each of the bear crawl segments. I was glad to see so many continue to attempt, and equally glad to see those who modify choose “something hard” to replace it with, rather than just taking it as a break. That’s how you grow, that’s how you get stronger. Don’t take the easy way out. We allow modifying and doing what you can… but make sure you are doing what you CAN and NOT what you WANT. We can be our own worst enemy, giving ourselves limits far too low for ourselves, and stifling our own growth. This is in F3, in our communities, in our families, and in our lives. We are called to a higher standard, a higher purpose… don’t stand in your own way. Do what you are called to do… not just what you want to do.

Until next time…
Mr. Incredible.

BACKBLAST 1/20/21 Wednesday Miles

12 PAX posted this morning in Crown Point. 8 ruckers covered over 4 miles while 4 runners traversed 4.1 miles.

Editor rucked with a sandbag this morning – he’s a beast.

Good morning sunshine! LOL bozo, hunger pains, Bob Vela & I ran 4.1 miles. Have a blessed day.