Author: Orange Crush

Gents – my apologies for a late post. The firewall at work blocks the F3 site. That coupled with running kids back and forth to practice after work led to the 8pm post. Better late than never.

I digress…

Wednesday, YHC was all pumped up and ready to try his hand at leading the workout following mixed reviews for the 9/11 workout. Unfortunately, YHC forgot how to read the sheet and Johnsville had grabbed the Q. But never fear cheerful readers, since YHC had a workout planned out and the Thursday Timberwolf spot sat open and merry match was made. With a taste of fall in the air, 9 battled tested men joined YHC for the Inappropriately titled “Balls Deep”.

YHC brought a bucket of baseballs to the workout, everybody got a baseball. With ball in hand, we mosey’d for the WarmUp. Warmup consisted of…

• Side Straddle Hops
• Don Quixote’s
• Windmills
• Big arm circles (everyone who attended Johnsonville’s workout Wednesday had sore shoulders)
• Russian Soldiers

YHC’s troubles with the cadence are well documented. But he NAILED IT today. NAILED IT. Following the warm up and collective cheer from the PAX for the accurate cadence, the group mosey’d over to the field for balls deep.

The Thang – The PAX lined up on the sideline for the following –

• Inch Worm with pushup across the field. Toss baseball forward as you move across the field to your next spot.
• On the way back across the field, lunge with squat in the middle, touch the baseball to the grass on the squat.
• Partner up for 100 WWII’s passing the baseball back and forth at the top of the WWII.
• Back to the sideline, for broad jump across the field, touch the baseball to the grass before your jump
• Back on your six for Alabama Prom Dates, hold the ball over your man parts and wish things were bigger
• On the sideline for Fast Paced Russian Soldiers, hold the ball out front and kick the ball straight legged style
• Down to plank position, pass the baseball back and forth for a 30 count. This one was harder than expected. Back on your six for 25 hip dips per side
• To the sideline for burpees across the field, toss the ball, do a burpee, broad jump, repeat
• On your six, for full extension sit ups

YHC was out ideas at this point. A two lap mozey was added to finish the day and then back to the flag for a quick ring of fire. Your choice of 10 push ups.

Announcements:

• Camp out this weekend. If you don’t know about this yet, get your act together
• 5th anniversary Q Saturday at Dogwood. Join the running crew at 530am at ET prior to for a quick jaunt
• IronPAX challenge tomorrow at Twin Team – Loose Goose with the Q

NumberRama/NameaRama with Marmaduke taking out us.

Men – a great day to be with you. I always enjoyed the banter and laughs that we have. OC

On the evening of September 10th, YHC sat at his kitchen table reading the F3 blog, looking up exercises (new ones…not just the standard issue Merkin), practicing the proper cadence sequence, making note cards (it’s not just for Wilson) and designing a 9/11 themed work.

Come 530am Wednesday morning following the mosey and circle up for warm-up all planning efforts vanished from YHC’s brain and the PAX was left with mush and duhhh…The plan for the warm up was alternating exercises first 9 reps, then 11, then 9, then 11. That would have been cool…What came out was a hodge podge of exercises and reps with Merkins, Annie’s, Side Straddle Hops, Don Quixote, Russian Soldiers (Imperial Walker Style) and then for real Russian Soldiers. Let’s not even talk about the Cadence.

We then mosey’d over to the field for The Thang. Main event was the entitled the Ultimate Dora with 12 exercises each with 248 reps. The intent was to honor the 2977 people that died on 9/11 (12*248 = 2,976). As one partner was counting/building reps, the other was running through a cone course (20 yards zig zag, 10 yard sprint, 20 yard back peddle). Exercises included squats, World War II, Alabama Prom Dates, Merkins, Freddie Mercury’s. The Pax made it through 5 sets of 248 and the final set of Merkins finished with 124 reps due to time. Well done men.

We then mosey’d back to the flag for Number-rama/Name-a-rama. DK had the great suggestion to have everyone state where they were on 9/11. Both Honeymoon and POG were in Latin class interestingly enough. YHC recorded all names and answers during the COT so he 1) could remember everyone’s name for the back blast and 2) list where everyone was on 9/11 as that would be an interesting tidbit for the F3 nation. However, YHC decided to be a bone head and left his phone on the back of the car. I drove off with phone on the bumper and it fell off just north of the Salisbury country club. The iphone was found but there is no recovery…and thus we have only memories.

So, I apologize if YHC left you off the list and you attended. It was not intentional. I’ll make the correction if you let me know. I know there were 13 men in attendance today.

Announcements:

Mouse Trap made his way to Powhatan High School and ran some laps with a friend who was running 377 laps. One for each of the service men and women who died on 9/11. Well done MT.

DK reminded us that the fall camp out is 9/21 – 9/22.

Iron Pax challenge on Friday at Twin Team. Be there at 515.

Honeymoon took us out in prayer with reminders to give thanks for all that we have and for the hero’s that keep us safe and serve without bias. Well said as always my friend.

I was pretty darn frustrated with myself for butchering the warm-up. Thanks to the PAX for rolling with it and giving me a good laugh. Thanks to DK who offered encouraging words as well.

It’s a great day to be part of F3.