FNGs: N/A
Warm Up:
The Workout:
coupon’s exercises:
Moseys in between rounds around the soccer fields
We also hit up some:
wall sits, erkins, & dips
Mary: core beat down
FNGs: none
Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles / Seal Claps, Overhead Claps / Chinooks
The Workout: The mumble chatter was rolling this morning, you would have thought we were in Carpex!
We started out on “that hill” with 7s. Squats at the top, WWIIs at the bottom. Mosey down, bear crawl up.
Moseyed over to the wall behind the stores for 2 rounds of People’s Chair and Balls to the Wall. Then we grabbed two palm-sized rocks for 2-3 rounds (bad memory) of Curls for the Girls, overhead press and Ruh Rohs. Someone said something about being cold and apple fritters and YHC almost lost his cadence.
Returned our rocks back to PRECISELY where we found them and moseyed around the back side of the shopping center, stopping for a few copperhead squats (in cadence).
Mary: Popcorn Mary (each PAX got to choose an exercise).
Announcements: Christmas party this Saturday! Be aware of heart attack signs, especially this time of year, and speak up if you don’t feel right.
Prayer: Softserve’s hand
Sometimes everything just comes together—this was one of those times. Knowing I was bringing and FNG, I grabbed the empty AGS Q spot. Really wasn’t sure who was gonna show except Pikachu, who was a quick HC upon seeing the route. Today’s route: Headed toward my favorite hilly neighborhood, Sunset Bluffs, which is past Bass Lake. It was not until I got on the run mapper did I realize a critical connection from Sunset Bluffs to Bass Lake Road. Now to execute.
FNG and I left the neighborhood at 0550. I was pleased to see @Gillette, @Jellybeans, and @Sunshine ready to go. @Woody had already grabbed a now-routine EC! Pikachu rolled in on two wheels.
I prepared a 4-mile and 6-mile loop, expecting the group to split up. But, at the split point, Woody had already “encouraged” Jellybeans to “go the distance.” And next thing you know, we’re all climbing the hills in the Bluffs. Jellybeans had just started F3 only a few weeks ago, with zero running. I’m not even sure how many ECs he had completed. Woody hung with him the whole time, encouraging and talking up running. At the end of the 6-mile run, Jellybeans was stoked and exclaimed, “That’s the most fun I’ve ever had running!” How about that?!
Pikachu, my FNG Dylan, and I bonded with running events and speed. These two carried a 7:30 pace most of the time. Appreciate Pikachu embracing him on behalf of the F3 community.
We made the connection at Goosehaven, over to Bass Lake Road. This makes a nice alternative loop around Bass Lake. Can’t believe I had not run or ridden this considering multiple trips to Sunset Bluffs both on foot and on wheels.
When I wasn’t running with the speedsters, I had the chance to catch up with Gillette and Sunshine. Great stuff. Gillette and I learned that Sunshine is a powerhouse on the hills! I said something about climbing up the Bass Lake Road hill and next thing I knew, Sunshine took off, climbing! He did not stop til we got to the top! BAM! He pulled me up the whole way.
Welcome FNG @Tigger! After he said, “Roll Tide,” it was clear he needed an opposite-mascot name (Alabama vs. LSU). Plus, he runs like Tigger!
Notable achievements: Jellybeans distance PR! Woody 1,000 miles in 2022!
Finally, at COT, Woody shared that he observed certain behavior from one of his sisters over Thanksgiving. He requested prayers and guidance in approaching her and the issue.
5 PAX showed for the main event. 3 ECers. Lipstick must have been lost and showed up in FV. Here is the workout we all enjoyed.
Mosey down to concession stand
Warm ups
SSH
Windmills
Good mornings
Copperhead squats
Copperhead merkins
Wall work – 3 rds x10 each
Irkins
Dirkens
Dips
Box jumps
Vicious Circle on baseball field
Rd1 – Bear crawl around bases. First man runs to pitchers mound for exercise. Then returns to back of line. 5 burpees
Rd2 – lung walk around. 5 diamond merkins
Rd3 – duck walk around. 5 star jumps
7’s on the hill
Bear crawl up – Bobby Hurleys at bottom
Run down – groiners at the bottom
Courts
Suislides
Backwardsides
Suicides
Mary
WWIs
Dying cockroaches
Windshield Wipers
Freddy mercs
Stretching
Announcements see slack
Prayers – unspoken
YHC took us out.
Good times. Thanks for letting me lead and strong work.
BS Out
FNGs:None
Warm Up: Gump
The Workout:TRX rounds led by Gump with rounds of people’s chair, balls to the wall, squats and stuff led by HazMat and Kubota.
Mary: Around the circle a few times.
Announcements: CSAUP Saturday
Lots of chatter the night before Cletus. YHC was inviting everyone to come out for an old school beat down. There were a lot of PAX getting in some early miles before the main event. After 21 PAX showed it was 0530. One more came flying in making it 22 total for the AO. We had a lot of smells coming from multiple guys but we survived. Here’s what was on the menu.
Warm up
Mosey to lower lot area, circle up
Burpees x5
Seal Jacks x20 IC
Burpees x5
Bat wings x20 IC
Burpees x5
Cotton pickers x10 IC
Burpees x5
Mosey to lot near volleyball
7’s Bonnie Blair squat broad jumps
– sea star jump ups
– Curb hand release derkins
Partner carry to ball field entrance
Partner wheelbarrow and switch until reach statue
Circle around statue on six for Guantanamo
Mosey to concession stand
BTTW shoulder taps x10 IC
Wall sit hallelujahs x10 IC
R&R
Indian run 2 groups to tennis courts
Stay in groups in corners
Crab bucket corners
1 – crab cakes
2 – crab humpers
3 – crab jacks
Crab walk to each corner
X10 reps IC for all
Mary
Sally abs
Side raises
Plank hold to Chillcut hold
HAND
COT was interesting as we had a buck walk over in the parking lot. Guess he was an FNG we missed earlier.
Announcements on slack
Pikachu took us out in prayer.
Excellent turnout and strong work from the pax today. As always, it’s an honor and a pleasure to be able to lead a group of HIM.
BS out!