3 Stallions took to the pavement in Rockwood Park for an early morning 5k. It was a short session of Premature Acceleration, as we had a pull up session to squeeze in right after.
It was awesome conversation with these 2 HIMs. Great way to start the day. Some great talk around the Q source. If you haven’t checked out the Q source, do yourself a favor, and get a 5 minute read in every day. You won’t regret it.
29 Beach Boys had fun, fun, fun on this beautiful Saturday morning til Dadd…, Mommy brought doughnuts! It was a larger crowd than YHC expected and had to adjust on the fly for the big numbers. With the 1984 Playlist blaring (thanks to State Farm) PAX made their way to the baseball field.
Mosey to the outfield for the standard warmarama. Then on to the left field foul pole for the Indigenous Polesmokers. The PAX in the rear would bear crawl to the front until PAX made the foul pole in right field. With the big numbers, it was a longgg bear crawl!
4 Corners (prostitute style) in the outfield
1st corner 10 Lieutenant Dans
2nd 20 Plank Jacks
3rd 30 Merkins
4th 40 BURPEES (ouch!)
Mosey back to the parking lots for a Songorama
Beach Boys “Help Me Rhonda”
Hand Release Merkins every time the name Rhonda is mentioned (it was about 40 times), and Mountain Climbers in between. The moaning and groaning from the PAX was the real music to my ears!
Followed by a few minutes of Mary
LBCs, Oblique V ups (both sides), Alabama Prom Dates, Supermans
Partner up
One partner does broad jump burpees and the other runs to the end of the parking lot and back until both PAX are at the end of the lot.
Songorama
Beach Boys “Barbara Anne”
Big Boy situps every time they say Barbara Anne and American Hammers when not. This was going well and then the speaker died, but that didn’t stop the PAX from singing the rest of the song verbatim in perfect harmony, while performing the exercises! This was awesome!
One final exercise
Alternating stiff legged LBCs (Big Rigs)
YHC emptied the tank to get to the 40 count on these!
BTTF where there was, to my surprise, my awesome M, and 2.0! So apparently the M had conspired with Florence to pump up the numbers for this Birthday Q! And she brought 40 doughnuts!
PAX proceeded to sing Happy Birthday, while making all the gloves rained down at my feet!
I have to say, this was a truly special surprise! I have so much to be thankful for starting with my incredible wife, and awesome daughter!
F3 has really changed my life in so many ways that I can’t put into words. There was a time when I wasn’t sure if I’d make it to 40 years old. But I did and it doesn’t feel like a finish line. It almost feels more like just the start. I’m not just in the best shape of my life, I feel like I am the best father, husband, friend, and person that I have ever been. But I also know that I can still be so much better. And I can attribute this to F3, as well as the support of my amazing wife and 2.0.
Get out there and get those FNGs! This group has changed my life, and can do the same for so many guys out there!
Announcements
New Saturday AO coming!
The Iron Bridge
June 22nd at Goyne Park (Bermuda Triangle)
Breaking Bread (sign up!) Saturday June 29th is still open
I was so blessed to today!
Extra Credit this morning was focused on finding modifications with good form. Let’s face it, many of us can’t do even 1 pull up. And many of us that can, are spent after just a few. But we’re pushing to get better.
We did some hollow rockers, toes to bar, escalators, assisted pull ups, negatives, jerkins, walking jerkins, and also threw in some different versions of dips.
Good work by Pool Boy. He knew he’d have to leave for work a few minutes early this morning, but decided to come in even earlier to get his work in!
They both suck!!!
Hardywood said that growth comes in the rough edges, not in the comfortable middle. There’s nothing comfortable about The Cindy 500. An Iron PAX challenge from last summer, YHC suggested we do one of those challenges from last year to State Farm and that was the first one he fired back.
Holy smokes what a burn! Nothing like lifting a cinder block over your head a whopping 200 times! And that’s not even half the workout! And the grip strength training was not something that was anticipated either.
Great to have Hardywood make the hike from Amelia, although not a big surprise, as he’s a fan of the hard stuff. He’s doing great things, having just started a new region in Amelia!
Great work by all the PAX, and some of them even endured Rosie’s 9 year anniversary Q immediately after!
Come to Horner Park tomorrow (3-6pm) for an SOJ Deep South 2nd F event!
YHC was blessed to lead!
2 Early risers that needed to get their workouts in early before a busy Saturday, hit the mean streets in and around Rockwood Park for a solid 4 miles, mostly in zone 2. Pretty easy pace, and great conversation!
Come to Horner Park tomorrow for the Deep South SOJ 2nd F event from 3-6!
“Who’s the Q?” Someone asked as YHC was chatting away with the PAX. Just realizing it was already 3 minutes past 6. “Oh yeah, it’s me! Let’s go!”
It was a party of six. We hit the trails at Rockwood. PAX ventured off the paved trail to the memorial on Gregory Pond. We took a moment to reflect on this Memorial Day weekend, those brave souls who made that sacrifice.
We made our way through the trails, hitting some off road, trying to get lost but not too lost. Finally took one trail and it took us out right into the outfield of one of the ballparks. YHC felt like Shoeless Joe from Field of Dreams.
Great time out this morning, and great to have Pool Boy out for his first Ruck. Second time out and he’s already double dipping!
Happy Memorial Day Weekend everyone!
There were 2 runners on this morning for Premature Acceleration. 1 wannabe Endurance Athlete and 1 Triathlete. They both got their miles in before the Morning Wood Ruck at 6. A great time was had.
20 HIMs ventured into Rockwood Park for a Memorial Weekend edition of Rocknroll. PAX circled up for the warmarama, which included what some may have considered an excessive amount of arm circles.
Today’s workout was simple but not easy. With limited room on the monkey bars for pull ups, PAX were split into 2 groups. 1st group would go for a 1 mile run, while 2nd group would get to work on the exercises (100 pull ups, 200 merkins, 300 squats) PAX could partition however they chose. All PAX completed all exercises with perfect form! Maybe with some modification. Great job PAX!
Pierogi and Florence went missing for a few minutes near the end, and they may have gotten some extra credit in.
2 runs and 2 rounds of exercises and the PAX met back at the flag for Names, Numbers, and Announcements.
Sunday June 2nd SOJ picnic at Horner Park
New Saturday AO at Goyne Park opening June 22nd “The Iron Bridge”
YHC was blessed to lead this group today. Thanks to State Farm for helping lead.
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Premature Acceleration got a late start, but it happened. 4 miles logged before the Big Farm Standard fitness test, and another epic beatdown from DTH. Not to mention the school of Rock. Great Saturday!
See you Tuesday at Bermuda Triangle for State Farm’s 1 year anniversary CSAUP!
3 runners (1 with 4 paws) Made it out for an extended version of Premature Acceleration. Birdie is YHC’s run buddy during the week and it was time for her to make her F3 debut. She even has herself a good little F3 name (Eagle)
YHC was a couple minutes late getting to Rockwood, but never got into a vehicle, and we would be traveling on foot (or paws) the whole way!
We met up with Boberry at Rockwood and all of us got a solid 2 hours in. Boberry is a beast having just completed GTE less than a week ago and willingly coming along for a long run! And from what he told me about last weekend, this more like a walk in the park.
Eagle was a beast as well, always out front of YHC and getting in the whole 13.1 this morning.
Lots of talk about other topics, including our thankfulness for our M’s who are there to support us every day, and our plans to support them on this Mother’s Day weekend.
Always great running with Bo! Take care of your moms this weekend! Happy Mother’s Day!