On any given Sunday, sometimes YHC reserves the right to switch things up from time to time. Pre-blasted a 4mi bootcamp instead of a standard 6ish mile route. Alot of PAX logging tons of Rune miles and finding that U-Turn has always been the main weekend draw, so a nice easy bootcamp to close out the week from time to time is always a good option. We did this last month to some good reviews so being that it was Father’s Day, it just made sense to offer up something special.
Rolled into the parking lot to see some cars already parked. We had the Cupidmobile, but he appeared to already be on his way based on some EC exchanges on Slack with Vasoline. Fanny Pack’s car was parked, but didn’t see him at first until he emerged from the shadows. Fresh off of some vacation, he was looking to get re-released into the wild after a significant week long hiatus from the gloom. May as well start with some EC.
YHC planted the flag and informed Fanny that I’d be good for about a mile, but had to be honest, I needed to save some energy for what was planned this morning. Informed him I’d roll with him to Rogers Street, but then would need to turn back as I had a few things to scope out. He continued on and YHC turned back to Womble, but not before seeing Vasoline and Cupid strolling at a nice pace in the opposite direction.
My original plan for this morning’s bootcamp had us doing some warm ups in the old Ivan lot and then continuing a run to Sugg Farm for some typewritters at that steel fence at the entrance. That plan quickly dissipated as I made my way back to the Womble lot as I saw an empty Hunt Community Center lot on the way back. With this area in play, we’d be sacrificing a little mileage this morning, but definitely up’ing the beatdown value of the workout.
With about 5 minutes left before go time, some additional cars came rolling in along with the PAX finishing their EC routes. Wallaby- a first timer to AGS, then Oboe. Out of no where, Bernie comes rolling in. Been a while since I’ve seen Bernie at AGS and good to see him out there this morning.
YHC greeted PAX, wished everyone a Happy Father’s Day and went right to work at 6am.
Warm Up: Brisk mosey to the back Womble lot via the left side of the soccer fields. Circled up for some SSH X25. As we finished those up, Nemo decided to join us a little late and you know what happens next… 10 Burpees OYO. Brisk jog to the center speed bump and back to the start. Good Mornings X10, Prisoner Squats X10, followed by a brisk mosey to the other side of the lot. Circled up for some Fazios X10 F\B, Seal Claps X10 IC, Overhead Claps X 10. Brisk mosey around the back corner to the other side of the island to the mid point and then back to the corner. Imperial Walkers X 10, brisk mosey to the far end for some Hillbillies X10, followed by some more prisoner Squats X10. Formed one single line and proceeded on an Indian Run to the rock pile that abuts the baseball fields.
The Workout:
Womble Baseball Lot
Everyone grab a rock, one you feel comfortable curling and extending. Asked Nemo his kids ages. 14 and 12 I believe, so advised PAX to put the rock down. Right hand on the rock, 14 Merkins, Left hand, 14 Merkins, Right hand, 12 Merkins, Left Hand, 12 Merkins. Next some Tricep Extensions X14 and then X12. Asked Fanny his kids ages and believe he said 8 and 10, so we did some curls X10 and then X8. At that point, I think Nemo mentioned that he hoped remaining PAX had kids between the ages of 2 and 3.
Cusacked to the far end of the lot and did squats X10 and then on their six for some low slow flutter with rocks behind head. Cusacked back to the rock pile and returned the rocks. Formed a single line and called for another Indian run back to Stinson and then into the Hunt Community Center lot. Got to the flags at the entrance of the Hunt Center and did some Sumo Squat Jumps X10.
Hunt Center
8 PAX formed two lines of 4. Here’s where my earlier idea came into play. Two lines of 4 would form for some indian bear crawls that spanned the length of the lot. Line would proceed with everyone bear crawling with the guy in back double timing the pace of his crawl to make it to the front. Did a back in forth of the lot (everyone getting a turn and a Michael Phelps in between sets).
PAX were soaked and turned out to be a brilliant idea in a twisted and sadistic kind of way. Called for PAX to form a single line again, this time scout running to up Stinson, left on Rogers, and then to the upper deck parking lot behind City Hall.
Upper Deck Parking Lot
PAX lined up and at that point knew Wallaby had 3 2.0’s so asked some ages and before we knew it we did sets of standard merkins, wide grip merkins, and diamond merkins (as they were all girls and diamonds are a girls best friend). Mosey’ed to the far end of the lot and performed one more set with a mosey back to the far end. Then instructed PAX to the OBGYN Reserved parking slots for some Derkins X10 and People Chair with Overhead Claps X10 IC. Rinse Repeat X8, because well…YHC’s 2.0’s are 10 and 8.
Called for the single line again and asked for an Indian Run to the rock pile next to the Library.
Library Hill
Asked PAX to pick a rock that was somewhat flat, but something they felt comfortable curling, squating, and extending. Also asked PAX to find an accountability partner. Cusacked the rocks to the top of the traffic circle at the top of Library Hill.
PAX at the top would perform 50 Curls, 50 Extensions, 50 Squats (Total Team), while the other PAX would run down Library Hill to the pool lot and then back up to relieve their partner and finish up their half of the exercises, while their partner did the same up and back run up the hill.
The reason for the flat rock was simple.. For this next installment, PAX at top would plank hold with rock on their back, while their partner ran down Library Hill to West Elm and then back up. Switch. Rinse. Repeat.
Cusack’d rocks back to the pile but performed some extensions and curls on the way before returning.
Single Line reformed and we were off with a final Scout run back to Womble. Great push by all PAX, and only was 4 mins over schedule and 3.62mi total.
Mary: Bernie 2.0 inspired stretches in 7 and 4 counts Right over Left, Left over Right, Pigeon Stretches.
Announcements: Rune- get your miles
T-Claps (Recognition): Wallaby for his first AGS post and also realizing after the fact that AGS is a 1-hour workout, not 45min. Way to push through! All PAX posting on Father’s Day and putting some work in.
Prayer: All PAX on this special Father’s Day. Those battling health issues, families near and far.
Thunderstruck right at the legs
/in Thunder/by FumungaPAX: Fumunga, Pikachu, Boy George, Kubota, Redenbacher, Lipsync
FNGs: None
Warm Up: Dynamic Stretching of the Legs
The Workout:
Balance Lunges (25 per leg); Calf Squats (25); X Merkins (15); Single Leg Deadlift (25 per leg); Wall Squat (90 Seconds); Merkins (25, hold 5 count on every 5); Step Back Lunge (15 per leg); Diamond Merkins ( 25, hold 5 count every 5); One Leg Wall Squat (60 Seconds, Switch every 10 seconds); 1 Leg Deadlifts (25 per leg); Wide Merkins (25, hold 5 count on every 5); 3-Way Lunge (15 per leg); Moving Lunges (20 total); Close Merkins (25, hold 5 count on every 5); Two Leg Deadlifts (50 total); Iso Lunges (25 per leg); Clap Merkins (10 total); Bear Crawl (40 yards); Calf Raises (75 total with a rock); Diamond Merkins (15, hold 5 count on every 5); Bobby Hurleys (30); Burpees (30)
Mary: LBCs; Boat Canoes; Homer to Mars
Announcements: Mulch at Bass Lake every Saturday till August
T-Claps (Recognition):
Prayer: F3 Brothers that have lost love ones; Skidmark and his 2.0
Welcome to the Rock
/in To Be Determined/by OboeFNGs: Nil
Warm Up: Moseyed to Stinson-side parking lot to avoid anyone getting ‘possumed, and circled up.
SSH x 20
Imperial Walkers x 10
Hillbillies x 10
Fazio arm circles x 10 (forward and backerds)
Overhead claps x 10
Seal claps x 10
The Workout: Mosey over to the pit and line up on the ghost of what was once the sideline for some 11’s: merkins and star jumps, squat holding for the 6 after each leg. Good work by all PAX keeping it tight.
Next was an Indian run from the pit to the rock pile. YHC instructed everyone to grab a medium sized rock. Lined up along the lines of the parking space where YHC called rock pushes. For those not familiar, it’s basically a bear crawl but you also push a rock. Did the length of the parking lot, then did 10 low slow flutters. Did the rock push back to start where we did box cutters.
We circled up and did some popcorn rock work and pretty much heard all the greatest hits. Returned the rocks to their homes.
Moseyed to the picnic shelter for some irking durkins and dips: 15 each.
numbered off, with 1’s on the wall and 2’s holding plank. Did 2 rounds. Moseyed to the tennis courts mary.
Mary: Circled up, YHC called for Windshield wipers. Called out some random PAX to give us an exercise for quasi-popcorn Mary.
YHC closed is out with good mornings
Announcements: Bass Lake mulch. Check the signup sheet if interested.
T-Claps (Recognition): everyone for sticking with it.
Fanny pack for beating the fart sack
me for rhyming
Prayer: Everybody. But especially those on the front lines, first responders and our service members
Take me out to the ball game
/in Possum Trot/by 16-bitThis morning YHC promised some fun at the workout while everyone was gathering around. Not “fun” fun but actual fun. I hope I delivered on that.
FNGs: Not today
EC: Norm
Warm Up:
Lap around the tennis courts and then circle up in the parking lot for:
SSH x20 IC
Frankenstein x10 IC
Butt Kickers x10 IC
Windmills x10 IC
Daisy Pickers x10 IC
Imperial Walkers x10 IC
Merkins x10
The Workout:
A quick swing past my car to grab a ball and bat and we ran down to the concession stand to rip off some quick sets at the short wall. We did 10 stepups with each leg (20 in all), and then 10x irkins, dips, and dirkins.
Afterwards we headed down to the softball field and met at home plate. PAX counted off to establish batting order and instructions were given. Each one would get up to bat and hit the ball. We would all run to the ball and the batter would call out a 10 count of an excercise of their chosing. If the ball did not make it past the pitcher’s mound before hitting the ground there would be 2 penalty burpees and a strike out would result in 5 burpees. Luckily no one struck out and there were only two instances of the ball not making it in the air past the mount. Lots of different exercises were called out and I can’t remember them all but there were burpees (there always has to be that one guy), star jumps, bobby hurleys, LBCs, big boy situps, monkey humpers, and a lot more. I think in all we made it through 16 batters.
After the first time through the line up we “ran the bases”. Bear crawls were done from home to 1st base, crawl bears from 1st to 2nd, crab walks from 2nd to 3rd, and duck walks from 3rd to home. Afterwards we started back at the top of the lineup.
Once we started to run out of time we gathered on the drive way for a slow Indian run up to the tennis courts to circle up for…
Mary:
YHC called out an exercise that he learned while perusing the exicon one night called the Dr. W. It’s an 8 count exercise. I’ll let the exicon describe it:
“Dr. W is a sufferable 8-count ab exercise that combines Dolly, Rosalita, and the W; often within the 6MOM. Always a #CrowdPleaser. 1 is legs apart like a Low Dolly, 2 is legs together, 3 is raise the legs to Rosalita position (45-60 degrees-ish), 4 is spread ‘em, 5 is The W (hands together and stretching forward between your legs), 6 is the return to your back (legs still up), 7 is legs together, 8 is legs down. 5-8 Dr. W’s is a good start to get the pax coordinated with the counting. 10 is a magic # that most build up to 15 is just dumb and torture #FetalPositionMaker Qtip – We always emphasize that the W is on the 5 count. Kinda breaks down the motions and gives a 2nd starting point.”
We did 10 of those. I like them, they’re fun. After that it was 10x American Hammers and then HAND.
Announcements:
Bass Lake mulch again this weekend. There were several HIM that signed up but now can’t do it so there are open slots for those interested.
New COVID friendly BRR guidelines came out yesterday from the race director.
Prayer:
1st responders.
Crosby has been sick. Hopefully he recovers soon and can get back to his regular not posting.
Thanks for the privilege of leading you all this morning.
010000
Helping Fumunga Lose The Vacation 15 lbs
/in The Nest/by FumungaPAX: Fumunga, Gamecock, Banana Seat, Yosemite, Finkle, Norm, Buttermilk
7 PAX met in the Nest with ~98% Humidity with no mosey in sight.
Warm Up: 2 Laps around the Parking Lot with dynamic stretching.
The Workout: 25 Seconds on; 5 Second Rests
Round 1: Bobby Hurley’s, Deconstructed Lower Burpees, Side Shuffles, Goofballs, High Jump Knee Tucks; Repeat 4 times
Round 2: 180 Squat Jumps, Mountain Climbers, Switch Lunges, Crap Kicks, Full Burpees; Repeat 4 times
Round 3: Straight through Round 1 and Round 2
Mary: 25 seconds on, 5 second rest
Rising Flutter Kicks, Rockers, Toe Touches, Heel Taps, WWI, Slow Scissors, Freddy Mercury’s, WWI
Announcements: Mulch, 10 Year F3, Emphasized Pikachu’s Announcements on Slack
Prayer: Those that have recently lost love ones, Gamecock’s 2.0 due in November, Fumanga and his M.
Prison Yard is Back
/in Prison Yard/by Breach9 Pax members got stronger at the reopening of the Prison yard. Roll call was taken promptly at 5:00 sharp with Double D, LED, Fonzie, Fram, Deadbolt, New Mexico, Roger Roger, 8-Bit and Warden Breach on the Q.
Warm-Up: A little mosey around the parking lot followed by 22 count reps of SSH, Imperial Walkers/Hillbillies and Daisey Pickers.
The Workout: 9 Stations of pain, 2 minutes of work followed by 15 seconds to rotate between stations
Tire Drag down the parking lot and back
Battle rope double arm waves
Jump Rope
Heavy Bag Squats
Tire flips with a merkin
Pain stick overhead press
Firehose reverse lunges
Ab roller
Med ball overhead slams
Mary: Circle up for a slow burn v-Freddie mercury
Announcements: New AO possible in the Garner area on Mondays getting up by New Mexico, details to come
Prayer: Roger Roger mentioned a family with a child dealing with cancer and his father in law is having surgery, Double D mentioned a family that lost their 14yr old.
…but I would WEAR a shirt today!
/in Purple Cobra/by Fanny PackLots of questions from the pax as we gathered in the gloom this morning at the Teeter. “Will I need gloves?” “Will we be doing lots of bear crawls?” “Will we do a lot of ground work?” Turns out we did, so YHC was glad he told Dawgpound to keep his shirt on as he was going to attempt to do the workout shirtless. Since it was a last minute move, he joined the gloom circle with a “half shirt”…nips out and all. Pax joked that F3 Southwake needs a new style shirt order. We agreed a bare pecs shirt would be stylish with just a rectangle cutout for the upper chest area. Anyways… we were off. Mixed signal workout from pax today. Lots of mumblechatter, but also many comments from pax that said they wished they hadn’t run EC.
ECers: Pablo, Dumbo, Emeril, Dawgpound, Dahmer
FNG’s: Too humid maybe???
Warm Up: SSH, GM’s, Daisy Pickers, Sir Fazios, Imperial Walkers and 5 burpees for a late pax. Plus about a half mile warmup mosey. Ends up we got just over 2 miles in on the workout this morning.
The Workout: One long Indian run behind the stores to the dead end hill. Pax partnered up for a DORA. 100 merkins, 200 star jumps (many pax grumbled about this), 300 mountain climbers. Running pax ran up the hill, did 3 burpees, then returned. Think I got 18 burpees in total.
Indian run to behind jiffy lube for some rail action. Pax split in half. Some worked on the rail for Dips x 25, irkins x 20, Dirkins x 15 while other pax did AMRAP LBC’s, LSF’s, And Freedom Hammers. Switch. 2 rounds of this.
To the great red wall we moseyed. Again, pax split in two. Half pax did BTTW while Ground pax did 20 Shoulder Taps IC. Switch. Repeated except ground pax did 15 plank jacks IC. Finished with all pax doing People’s Chair for each pax doing a 7 count to their liking. Indian run with a final jailbreak back to the flag.
Mary: 20 Pickle pounders IC so we can all be prepared for the unexpected!
Announcements: RUNE. Mulch. And a Disney co-Q Thursday not to be missed.
T-Claps (Recognition): The ECers continuing to go strong. POTS always supplying the dirtiest jokes.
Prayer: Those in recovery from addiction, praise my daughter Julia is returning to form. Skidmark, his family, and the new baby.
Honored to lead men. Thanks for being there. I get to accelerate by helping you all accelerate. I hope I was able to do that today.
Happy Father’s Day…Easy Like Sunday Morning
/in Any Given Sunday/by MookieOn any given Sunday, sometimes YHC reserves the right to switch things up from time to time. Pre-blasted a 4mi bootcamp instead of a standard 6ish mile route. Alot of PAX logging tons of Rune miles and finding that U-Turn has always been the main weekend draw, so a nice easy bootcamp to close out the week from time to time is always a good option. We did this last month to some good reviews so being that it was Father’s Day, it just made sense to offer up something special.
Rolled into the parking lot to see some cars already parked. We had the Cupidmobile, but he appeared to already be on his way based on some EC exchanges on Slack with Vasoline. Fanny Pack’s car was parked, but didn’t see him at first until he emerged from the shadows. Fresh off of some vacation, he was looking to get re-released into the wild after a significant week long hiatus from the gloom. May as well start with some EC.
YHC planted the flag and informed Fanny that I’d be good for about a mile, but had to be honest, I needed to save some energy for what was planned this morning. Informed him I’d roll with him to Rogers Street, but then would need to turn back as I had a few things to scope out. He continued on and YHC turned back to Womble, but not before seeing Vasoline and Cupid strolling at a nice pace in the opposite direction.
My original plan for this morning’s bootcamp had us doing some warm ups in the old Ivan lot and then continuing a run to Sugg Farm for some typewritters at that steel fence at the entrance. That plan quickly dissipated as I made my way back to the Womble lot as I saw an empty Hunt Community Center lot on the way back. With this area in play, we’d be sacrificing a little mileage this morning, but definitely up’ing the beatdown value of the workout.
With about 5 minutes left before go time, some additional cars came rolling in along with the PAX finishing their EC routes. Wallaby- a first timer to AGS, then Oboe. Out of no where, Bernie comes rolling in. Been a while since I’ve seen Bernie at AGS and good to see him out there this morning.
YHC greeted PAX, wished everyone a Happy Father’s Day and went right to work at 6am.
Warm Up: Brisk mosey to the back Womble lot via the left side of the soccer fields. Circled up for some SSH X25. As we finished those up, Nemo decided to join us a little late and you know what happens next… 10 Burpees OYO. Brisk jog to the center speed bump and back to the start. Good Mornings X10, Prisoner Squats X10, followed by a brisk mosey to the other side of the lot. Circled up for some Fazios X10 F\B, Seal Claps X10 IC, Overhead Claps X 10. Brisk mosey around the back corner to the other side of the island to the mid point and then back to the corner. Imperial Walkers X 10, brisk mosey to the far end for some Hillbillies X10, followed by some more prisoner Squats X10. Formed one single line and proceeded on an Indian Run to the rock pile that abuts the baseball fields.
The Workout:
Womble Baseball Lot
Everyone grab a rock, one you feel comfortable curling and extending. Asked Nemo his kids ages. 14 and 12 I believe, so advised PAX to put the rock down. Right hand on the rock, 14 Merkins, Left hand, 14 Merkins, Right hand, 12 Merkins, Left Hand, 12 Merkins. Next some Tricep Extensions X14 and then X12. Asked Fanny his kids ages and believe he said 8 and 10, so we did some curls X10 and then X8. At that point, I think Nemo mentioned that he hoped remaining PAX had kids between the ages of 2 and 3.
Cusacked to the far end of the lot and did squats X10 and then on their six for some low slow flutter with rocks behind head. Cusacked back to the rock pile and returned the rocks. Formed a single line and called for another Indian run back to Stinson and then into the Hunt Community Center lot. Got to the flags at the entrance of the Hunt Center and did some Sumo Squat Jumps X10.
Hunt Center
8 PAX formed two lines of 4. Here’s where my earlier idea came into play. Two lines of 4 would form for some indian bear crawls that spanned the length of the lot. Line would proceed with everyone bear crawling with the guy in back double timing the pace of his crawl to make it to the front. Did a back in forth of the lot (everyone getting a turn and a Michael Phelps in between sets).
PAX were soaked and turned out to be a brilliant idea in a twisted and sadistic kind of way. Called for PAX to form a single line again, this time scout running to up Stinson, left on Rogers, and then to the upper deck parking lot behind City Hall.
Upper Deck Parking Lot
PAX lined up and at that point knew Wallaby had 3 2.0’s so asked some ages and before we knew it we did sets of standard merkins, wide grip merkins, and diamond merkins (as they were all girls and diamonds are a girls best friend). Mosey’ed to the far end of the lot and performed one more set with a mosey back to the far end. Then instructed PAX to the OBGYN Reserved parking slots for some Derkins X10 and People Chair with Overhead Claps X10 IC. Rinse Repeat X8, because well…YHC’s 2.0’s are 10 and 8.
Called for the single line again and asked for an Indian Run to the rock pile next to the Library.
Library Hill
Asked PAX to pick a rock that was somewhat flat, but something they felt comfortable curling, squating, and extending. Also asked PAX to find an accountability partner. Cusacked the rocks to the top of the traffic circle at the top of Library Hill.
PAX at the top would perform 50 Curls, 50 Extensions, 50 Squats (Total Team), while the other PAX would run down Library Hill to the pool lot and then back up to relieve their partner and finish up their half of the exercises, while their partner did the same up and back run up the hill.
The reason for the flat rock was simple.. For this next installment, PAX at top would plank hold with rock on their back, while their partner ran down Library Hill to West Elm and then back up. Switch. Rinse. Repeat.
Cusack’d rocks back to the pile but performed some extensions and curls on the way before returning.
Single Line reformed and we were off with a final Scout run back to Womble. Great push by all PAX, and only was 4 mins over schedule and 3.62mi total.
Mary: Bernie 2.0 inspired stretches in 7 and 4 counts Right over Left, Left over Right, Pigeon Stretches.
Announcements: Rune- get your miles
T-Claps (Recognition): Wallaby for his first AGS post and also realizing after the fact that AGS is a 1-hour workout, not 45min. Way to push through! All PAX posting on Father’s Day and putting some work in.
Prayer: All PAX on this special Father’s Day. Those battling health issues, families near and far.
Happy 4th F3 Anniversary LipSync
/in Red October/by DauberFNGs: Welcome Ryan Burnette (George’s son) – Pong – He started off in Mutiny and then hung out with the Red October PAX in the shelter area. Hope you feel better Pong. Please come back.
Warm Up: Fonzie Executed SSH, Frankensteins, Sir Fazio, HB, IW, merkins for both PAX from Mutiny and Red October.
The Workout: PAX executed multiple exercises using dumbbells, kettlebells and TRX straps. Gump loved the straps! Lots of reps with weights ranging from 16-25 lbs. Exercises included: Tricep curls, bicep curls, GP, Leg ups on wall, farmer’s carry, etc.
Added exercises from our six including nipplers, chest presses, straight arm extensions, skull crushers, 6 inches.
I recorded a video (will try to add to this post) inspired by Peeping Tom. File (video) too big to add.
Mary: Joined Mutiny HIM for some boat canoes, burpees, and pickle pounders.
Announcements: mulch this weekend. RUUN.
T-Claps (Recognition): Norm ran a bunch of EC last week (5X?) and had a killer last mile today (sub 730 Pace). Huge shout out for LipSync celebrating FOUR years of F3! We are all better because of you!
Prayer: Praise for successful medical test/lab results for PAX family members; unspoken.
No case of the Monday’s at Paradise City!
/in Paradise City/by DumboI don’t know how you started your Monday but 9 HIM set their week up for success by starting at Paradise City. We got our 3 mile minimum in. We got wet (humidity was at 105%). We got stronger. We got through it all without Dawgpound messing up my Q! Lets go…
FNGs: nope
EC: Dawgpound, Dumbo, Emeril, Pablo, Pikachu
Warm Up: SSH, Good Morning, Windmill, Fazio Arm circle F/R, Merkins, Squats
The Workout: Today we took a field trip to the green way across the street. PAX traveled to and from in a scout run. Once through the first section of the green way, PAX started in the cul de sac at the top of the hill with 10 LBC (in cadence). Run to the bottom of the hill and do 5 star jumps on the bridge then back to the top of the hill. Rinse and repeat as many times as you can. Scout run back to the flag for Mary. You could tell the legs were tired…the return pace was considerably slower than the outbound pace.
Mary: Merkin, Big Boy Sit Ups, Homer to Marge, Low Slow Flutter, Box Cutters
Announcements: Mulch Bass Lake (because we lead out front and not from behind)
T-Claps (Recognition): Runners are RUNEing. Stay healthy!!!
Prayer: Skidmark, Natty Ice, Martini
YHC took us out. It is always a pleasure to lead you men. I feel strongest in the middle of that circle surrounded by you HIM! I’ll try to do better next time.
Round Trip for 2 at DT
/in Downtown Train/by NemoDuring my 3 years I have been Q for some of the quieter AOs. Mookie and I were just discussing this at AGS. The lonely early days of Crazy Ivan and DT, and even some slower times over at Disney. On a few occasions I have been “Pax of 1”. I was thankful this morning as I was heading back in from solo EC to see Cowboy in the lot and ready to work. I needed the accountability. He told me he almost headed over to the much more popular Mon morning option, and I told him if he had I might have half-assed my way through a shortened workout and headed home early. Still recovering from vacation, and also reeling from Mookie’s bootcamp style AGS, I really needed someone to keep me accountable for a full and strong workout this morning.
FNGs: Nope
Warm Up: Quick jog around the traffic circles, double checked the lot to see if we had any late arrivals, then hit the parking deck for some quick w/u Good Mornings, Michael Phelps, SSH
The Workout: We did the following 3 times through:
Pacers – start with hand on wall, run at a race finish pace and hold all the way through far end of deck, return on the jog. Did this 4 times. Not looking for all out sprint, just holding an aggressive race pace.
Shoulders – did the following with arms up the whole time and 10 count holds between each: fazio forward, fazio reverse, seal claps, overhead claps. Start and end with a 10 count hold for a total of 5 10 count holds. Did this 1 time.
SSH/merkins – stealing a very small sample set from a Goggins workout, SSH ICx20, drop for 10 merkins. Did this 3 times.
Mary: 2 times – LBC ICx30, Homer to Marge, 6 inch hold 10 count to a low slow flutter ICx10
Announcements: None
T-Claps (Recognition): Cowboy and I both pushed ourselves this morning, great focus and solid work
Prayer: Talked about the state of the world and YHC took us out