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Rendevous with Rama

The theme of the day was “everything in 3’s”.  It was supposed to be a 3 mile EC, 3 Q’s, 3 stations, where pax in 3’s would rotate 3 sets of each workout.

But SkidMark is a jerk and guilted EH me into running a 4 mile EC.  Thanks to him, I PR’d 5k & 1 mile distances and set strava segment PR’s on pretty much every segment we ran.  Then somehow 22 guys showed up to the ‘Nut, throwing off the groups of 3.  And then my timing was rubbish so we didn’t get 3 reps in.  But, whatever, we pushed ourselves and got stronger.

As Dredd & Dark Helmet said on the 43 Ft Podcast, if you want to run faster, find someone faster than you and run with him.  If you want to get stronger, find someone stronger than you and work out with him.

F3 is a whole lot more than a selfish accountability fitness group.  But, I hope it’s at least that much for all of us.  Find someone who pushes you, and push yourself.  And once you realize another guy can help you get into better shape, think about how someone can be pushing you to be a better husband, a better father, a better employee, a better person.  Don’t let the impact of F3 be limited to your 5k Time or Merkin Reps.  #Accelerate

FNGs: Philly Special

EC:

Skid Mark & Slide Rule: 4

Buford, Dawgpound, Bernie: 2-3?

Flanigan, Blue Hen: Commute

Warm Up:

Led by Martini.  A lap, some SSH, Daisy Pickers, Good Morning, and Fazio Arm Circles.  Our FNG arrived midway through, a quick disclaimer was called, and we were off.
The Workout:

PAX split into groups of 3, with 2 cinder blocks per group.

Round1:

Cinder blocks curl their way to the playground, odd man run & do 5 burpees

Rotate through 1 legged Romanian Dead Lifts & Pull Ups, 10x each

Recover on the BTTW.  I think there were some merkins in there

Round2:

Cinder blocks tricep extend their way to the track, odd man run & do 10 burpees.  Da business demonstrated the agility we all expect from seasoned professional referees

1 Lap around the track in 3 man indian run.  Indian drops for a merkin before sprint to the front

Round3:

Head to the short wall.  You know, the short wall.  Yeah, the short wall.  Odd man 5 burpees

2 pax do Goblet Squats while 3rd does a BTTW crawl the length of the wall

Repeat Round2

Repeat Round1

Intermission: Backwards up hill; duck walk down hill as other 2 chillcut plank.  Repeat 3x

Repeat Round3, only on a more differenter wall

Mary:

Led by Cowboy.  LBC x1000, Big Boy Situps, Homer to Marge

Announcements:

Thursday First Responder Training, Monday Workout in RTP

T-Claps (Recognition):

Today was Spanx last post.  He’s moving to Richmond, VA to take a new job.  Dude’s been hitting it hard and is going to find folks up there to work out with as soon as he gets his feet on the ground.  Good job, Spanx, it was a pleasure getting to know you.
Prayer:

Moby’s dad is getting released from hospital soon, Pilgrim’s Dad, Shredder

2 Trains Leave the Station and Bullseye Makes his Mark at Crazy Ivan

With DawgPound looking for an Ivan Q on Sunday for the upcoming Friday workout, slack showed a quick hand raise from Pikachu and a later plan to exchange some kettlebells after the Paradise City workout. Pikachu indicated that he’d be looking for a co-Q (a possible VQ) to join him, and YHC offered to co-Q if he was not able to find one.

Pan to Wednesday night Thunder… I showed with my 2.0, Sprinkles, primarily based on the Pokemon Tom Brady card Pikachu offered in the pre-blast. As I arrived, I was quickly greeted by Pikachu and another 2.0-Bullseye, who I had met at U-Turn the week before. As I have been reading the backblast throughout the week, I noticed that his name keeps turning up and have been impressed by his silent demeanor and effort he is putting in. I know when I was his age, I was lucky if I made it to the bus stop on time. This guy is getting up several hours before and putting the work in and at the same time pushing all of us. Starting to see a trend here as Messi was the first 2.0 I’ve seen frequent the gloom in the early morning hours with H1N1. Same demeanor, same determination to put the work in.

Pikachu then advised, “Hey, by the way, Bullseye is co-Q’ing Friday’s workout with you. Figure out how you want to Q it up.” Crazy Ivan had been putting up some serious PAX numbers in previous weeks..ave- 16-20 and have no doubt that Dunkin Donuts stock will rise several points in the next few months as F3-SouthWake runs on Fritters. Is it the speech? Is it the Fritter? Or is it just the strong desire to get up at 4:30 on Wednesday, Thursday, and Friday and post at Possum, Disney, and Ivan for EC and Main Events?

After some discussion, Bullseye and YHC settled on a reverse Icy-Hot format, where Bullseye would warm ’em up  and cool ’em down w\Mary, while YHC would set up some ‘fun’ activites for the workout in between. With that, it was settled and looked forward to Friday.

With the anticipation of a larger group at Ivan, my instincts focused the workout on some cardio and exercises that would keep the groups together, with some pain mixed in. As I grabbed the ‘weinke,’ with the exercises and schematic of how the exercises would unfold, I noticed a large bucket of chalk on the shelf next to my car window in the garage. Taking a page out of Maybelline’s playbook from Purple Cobra a few weeks back, I grabbed 2 large chalk sticks to transfer my ‘Weinke’ to the pavement of the Ivan Lot. Hopefully the rain would hold….

Arrived to Womble to see a fleet of gazelles wearing light up vests, with several getting their Fritter EC component out of the way. Pulled into the back lot to see more PAX file in one by one, two by two. It was gonna be a great morning and was shaping up to be some record numbers. Grabbed the flag, planted it in the corner of the lot and walked back to Knight Rider, where I had left the 2 sticks of chalk. Started to transfer the weinke onto the pavement and was greeted by UTI as he ran by and commented, “I don’t even want to see the pain you are writing down right now.”

As I was writing things down with the chalk, I thought about an animated British show that I used to watch as a kid. Maybe a favorite of Brexit’s as well, not sure…called “Simon in the Land of Chalk Drawings.” In the show, Simon has a magic chalkboard and whatever Simon draws comes to life.  Sometimes Simon had to be careful what he drew because sometimes the drawings could take on a life of their own. As I sat there, writing down “Shoulder Taps,” “Pickle Pounders,” next to the ‘X,’ I couldn’t help but think that this was about to get real and almost certain to provoke some quality mumble chatter.

Started by drawing an “X” at the start of one line and an “O” on the other about 8ft apart. Then a line with an arrow pointing away from the “X” on one side and another arrow away from the “O” and diagonally toward the back of the “X” line.  The “X” line would be the plank line and the “O” line would be the Kettlebell line.

PAX arrived back from EC. Some additional PAX rolled in, Aquaman moved his truck. After all was said and done, 23 PAX punched their ticket for Crazy Ivan.  PAX then helped move the bells over behind the “O” line. We wouldn’t need all of them, but at least 12. At that point, Pikachu said it was 5:30. My watch said.. 5:29am. Informed Pikachu that he was always ahead of me so wasn’t surprised by what was showing on his wrist. With 40 seconds left before go time, YHC welcomed everyone to Crazy Ivan. This was going to be a special day as it would be co-Q’d by 2.0-Bullseye. Asked if there were any FNG’s. There was one and quickly provided the disclaimer and handed the 22 HIM over to Bullseye for the warm-up.

FNGs: Welcome Weinke (Garden Gnome’s 2.0)

Warm Up: Hot loop around the lot. Circle up for SSH, Merkins. At that point, YHC lost track of the other exercises as I was more focused on “The Natural-esque” cadence count. Bullseye had the cadence down to a science and was counting with precision. Great work!

The Workout:

After being adequately prepped for the main event, PAX were instructed to count off in 2’s. With all the 1’s lined up and all the 2’s lined up, PAX were instructed to Indian Run in opposite directions and meet up at the picnic shelter on the opposite side of the soccer fields. It was like two trains leaving the station, although the 2’s had the longer train track route, so the 1’s were instructed to squat hold for the six at the picnic shelter.

At the foot of the steps of the shelter, PAX were rejoined and instructed to find some open pavement. YHC informed PAX that he really likes time..being on time, good times, etc… so it seemed only fitting to perform some clockwork merkins. As there were 23 PAX that morning, YHC also informed the group that he likes even numbers so we would do clockworks in the following order- 2, 4, 6, 8, 10, 12. PAX continued in opposite directions on their run back to the Crazy Ivan lot. Once in the lot, PAX performed another set of clockwork merkins in the following order 1, 3, 5, 7, 9, 11.

They were then instructed to stay in their lines and line up head-to-toe with the first person in train 1 on the “X” -“plank train” and the first person in train 2 lines up on the “O”- “Kettlebell train”

First person in the “Plank Train” calls out 1 of 5 exercises (Shoulder Taps, Right Arm Up, Left Arm Up, Pickle Pounders, Mountain Climbers) for the PAX in that line to perform.

First person in the “Kettlebell train” calls out 1 of 5 exercises (Swings, Goblet Squats, Upright Rows, Squat Thrusters, WonderBras) in 15 count for the PAX in that line to perform. The real shocker of the morning was not that there were 23 PAX showing for Crazy Ivan, it was actually the cadence count performed by well…Shocker. His cadence of the word “Down” on the Goblet Squat exercises was definitely an experience…I’ll leave that one right there and urge other Q’s to call on him for a cadence count on anything that requires the word “down.”

Once 15 cadence count complete, person on the “X” in plank train bear crawls to the back of the line and joins the Kettlebell Train. The person on the “O” Kettlebell Train walks diagonally to the back of the “Plank Train” line. Once PAX successfully completed participation in each train, YHC called a rinse and PAX then did a shorter Indian Run around the Ivan parking lot and stayed in the existing lines.

Lined up one more time, but this time the “Plank Train” line would be performing 1 of 5 exercises (LBC, Low Slow Flutter, Freddy Mercury, Boat Canoes, Box Cutters) and would exchange a bear crawl to the back of the line with a crab walk. Kettlebell exercises stayed the same. Completed this second round and then YHC called another rinse\repeat. This time PAX finished the way they started with an Indian Run back to the picnic shelter directly across the soccer fields. As we started, Warbucks correctly informed the PAX to “set your watches fellas.” Somehow he knew more clockwork was coming. YHC asked for a time check already knowing it was 6:08. Did a quick set of clockwork merkins in 6 and 12 reps. Two trains went in their opposite directions back, one carrying a ‘vested’ Yogurt who instructed PAX to jailbreak it in the Indian back….this guy Yogurt-an absolute beast. Made it back to the lot for Mary with Bullseye to cool down the PAX

Mary: LBC’s, Homer to Marge, Freddy Mercury, all in perfect cadence. Have a nice day

Announcements: 1-year Anniversary at Ground Pounder on Saturday.

T-Claps (Recognition): Big Shout Out to Bullseye on first VQ. Great work and leadership! Yogurt on Breathtaker this week. Warbucks, Lipstick, Dumbo, and Yogurt earning the ‘Fritter’

Prayer: Pots’ mother-in-law who recently had surgery and Garden Gnome’s M who also recently had surgery. Prayers for healing and continued health. Prayers for all PAX and their families who may be traveling over the weekend and through next week.

Cinder Blocks & Pull Ups & Sprinting Oh My!

EC took the form of swinging by Nutcracker and stealing all the cinder blocks for Cowboy & YHC (thanks for the help Cowboy!)  Arrival at 5:20, Banana Seat finally found us, the disclaimer was delivered, and we were off.

FNGs: Shocker!  (I’m so sorry)
Warm Up:

2 laps around the parking lot; second lap included Karaoke/ Butt Kickers / High Knees

1 Legged SSH x20, Imperial Squat Walkers, Hill Squat Billies, Merkins

Grab a block / weight, and head off
The Workout:

Man it’s a long way from the parking lot to the play ground.  Pax stopped along the way to learn the exercises-du-jour:

Goblet Squat: Keep weight vertical in front of you; forces good form with back

1 Legged Romanian Dead Lift: 1 legged (duh), keep legs straight, extend off-leg straight back behind you, bending at waist.

Finally arrive at playground.  Pax splits into 4 groups, doing 1 of exercise above + pullups.  All in reps of 12.

After completing all 4, meet up for 12 Catalina Wine Makers

Repeato

Part dos:

Mosey to front of school doing curls / triceps extensions with blocks.  Stop along the way to learn Merkins w/ Overhead Press (aka: Block-ees?  Block Burpees?  whatever)

Pair up by speed.  Pax1 runs a lap, Pax2 does AMRAP Blockees.  Switch

Repeat, only Pax1 needs to finish before Pax2 does 2 fewer Blockees than before

Repeat, only Pax1 needs to finish before Pax2 does 3 fewer Blockees (basically all out sprint)

Part tres?

A Tiger Blood Staple: 2 footed “the floor is lava except the paw prints”.  You’re welcome @BlueHen

Mary:

Reps of 12, 11, 10, 9 … of a bunch of ab exercises
Announcements:

Check Slack (and facebook, sigh).

First responder course Thursday

Breach doing an RTP workout next Monday

Carpex is doing a CSAUP that involves Trains.  Sounds fun

T-Claps (Recognition):

Great to see Bernie & Pilgrim out on the regular.  Miss working out with those guys.

Prayer:

Pilgrim’s dad & cancer issues.

 

Today is Maundy Thursday, the day Jesus was betrayed by his inner most circle.  What’s amazing to me is that, after all of it, He still welcomed them back with forgiveness and good relationship.  Maybe, this Easter season, think about those with whom you’ve lost relationship and need to restore.