Up the hill and through the country club we went. A quick bounce down Three Chopt to explore the darkness and hills south of Cary St. Down and up, down and up, and down and up. 4s/5s returned the way they came and 6s took Maple to Patterson to Honaker and back.
TYA took us out.
Warm up: running, side straddle hops, stretching etc.
The Horseshoe: 10 navy seal burpees then run the horseshoe (alamo parking lot), 9 navy seal burpees then run the horseshoe….did this until 1 navy seal burpee
11’s on grassy hill: did regular burpees on the bottom of hill, bear crawl up the hill and did tuck jumps on top of hill and jogged back down hill until we finished sequence of 11’s
Suicides: did suicides length of alamo parking lot one time
Ended with stretching and prone plank for a minute
A baker’s dozen posted to see what Fudd had in store for Hoedown today. Bodos offered refreshing breath to any takers (there were none) and we were off.
Mosey to the front of the school for COP:
SSH x 46
DQ’s x 10
Helicopters x 10
Dead Man Hang down to plank and then various yoga poses
Arm Circles
Flutter Kicks
Mosey to the Lindsay cul de sac, partner up. One partner runs to the top of the street while the other bear crawls. Switch and then take turns doing Bernie Sanders and then broad jump burpees until the team reaches the top.
Mosey to the alley on the side of the school for a triple check. Partner 1 does a wall sit, P2 does squats (with good form), and P3 runs to the front of the school around the lit up sign and back. Rinse and repeat until all 3 P’s have done 3 of each rotation.
Mosey to the bottom of the sloped asphalt next to the parking lot. Face down hill in plank and crawl bear up the hill by intervals called out by YHC, pausing to hold plank until the next interval, until all PAX reach the fence. Then do Heels to Heaven x 20.
Mosey back to the SF for Mary. Numberama, Namerama, YHC took us out.
NMS:
Bodos spent the pre-workout time drinking coffee before popping in a stick of gum just prior to launch. He was kind enough to offer a stick to everyone else although no one partook. YHC would be concerned with aspirating that thing but still appreciate the gesture. Seeing Bodos with coffee was surprising given that after doing the same at a recent Spider Run, he promptly had the urge to take his morning constitutional. This instigated a convo about the best tasting coffee and Bodos apparently has the best brew pot in the world. When YHC admitted that he uses a $30 brew pot from WalMart, Bodos was aghast. Doozy mentioned that he had tried a high dollar pot at one time, which promptly broke, and he was back to the $30 special himself. This made YHC feel a little less shame, however thoughts of expensive coffee continue to dance through my head……we’ll see what Santa has in store at Christmas. Mumblechatter was fairly heavy today which is typical for a Fudd Q, and welcome as far as I’m concerned. If no one’s talking that’s kind of boring IMO. YHC attempted to challenge the PAX in proper form of various exercises, as well as trying to motivate the PAX to maximum effort during the last plank of the Mary session around the SF. At one point, YHC said, “Remember…..weakness is pain leaving the body” which prompted immediate corrections from Upchuck and Splinter. However, the PAX knew what YHC was getting at and appreciation is felt for their tolerance of the occasional mistake. Mumblechatter continued post workout on Slack as there were no merkins performed during today’s beatdown, which was intentional due to YHC’s shoulder PT which is ongoing. Methinks a solid beatdown was still experienced, although I would defer to the PAX that were there for their opinions.
As always, it was an honor and a privilege to lead today. Never lose hope boys, and never stop chasing the wabbit!
Fudd
Post run/walk coffeteria led to an offhand comment of missing OTB BBs recently and a lack of Big Data points for Aisle 5. When offered the chance to post his own BB, he demurred. He also said he posted downrange with an FNG but as we all know, if there’s no backblast it didn’t happen.
Walkers did their thing, half marathon prep is rolling and runners got in 9 miles that only seemed like 6.
8 guys showed up to rock a Monday Daville!
Parking Lot Tracers
COP — Crunchy Frogs, Hillbillies, Copperhead Squats, Helicopters, Plank leg curls, Top Half merkins, bottom half merkins, full merkins (tempo)
CMYIC —
one partner lunges. other partner does 5 burpees and catches up with other partner.
1/2 way around the lunger switches to broad jumps
Tennis Court partner 4 corners
1st corner — 20 PLT’s
2nd corner — other partner’s turn
3rd corner — partner merkins with feet on back
4th corner — other parnter’s turn
11’s
merkins and WW2’s
exercises at lightposts on the way back wait for the 6
1 minute of flutterkicks
Numbers, Names, Announcements
Hotel California shared that he has lost 20 pounds so far on this journey! Congrats and this is only the beginning!!
The M & YHC served Lasagna, Caesar salad, Garlic bread, desert and tea to 9 great folks this evening. We also sat down and ate a meal with a couple of great guys. God led me to sit down across from a man who will soon be getting both knees replaced and is also slated for back surgery. He’s homeless but should be getting an apartment soon. He’s in his fifties, his wife died 5 years ago and his son just died recently from Fentanyl poisoning. Despite all of this, this man’s faith in God was remarkable and inspiring. Most of you know I’ve been going through a tough time at work lately and talking to this man was exactly what I needed this evening. We each talked about the trials we’ve had to endure, the ones we are enduring now, and the burden of carrying on even when we don’t see a way through. He reminded me that God can get us through anything, and had always provided a way for him even though at the time he could not see that a way was possible. He made it a point to emphasize that we must give God our burdens…..we must release them in order for our good Father to do His work. This has been very difficult for me recently. It’s easy to get trapped in the cycle of obsessing about how you’ve been wronged, persecuted, and how you don’t deserve it. Well, Jesus didn’t deserve the scourging, beatings, the crown of thorns, or the cross but He endured it all willingly to save us all. The least I can do is try my best every day to give him my cares and worries and let His will be done in my life.
I went there tonight eager to bless others, never knowing that I would be blessed immeasurably more in return.
7 PAX gathered at the Old Hundred to see what YHC had to celebrate the 4 year maniversery. A fav album of Lateralus by Tool started playing and we were off. This is more or less what happened.
4yrs
My favs
Jazzercise
Invisible jump rope
Michael Phelps
Hairy Rockettes
Collard pickers
American hammers
Flutter kicks
Scorpion kicks
Merkins
20 chest pulls
20 Rocky Mountain climbers
Down by 2s
Circuit
Halo, 10 each way
Yea kettle 10 each side
20 on swings
20 AIs, 10 each way
20 curls
Nolan Ryan’s, 10 each arm
WW3 x10
20 skull crushers
Lap around school
Rinse and repeat
Broga
Down dog
Up dog
Down dog
Lunge
Twist
numbers, names, announcement prayers, YHC took us out
NMM
YHC is proud to call this great group of guys friends and brothers. I don’t know where I’d be without you guys. Keep pushing, you got this!
YHC was eager to get started on this cool morning at Rockwood Park for another version of morning wood. It was almost as early as a Graveyard Shift. So 5 am I started the Running timer on my Garmin watch and got to steppin. Shortly after I began I glanced at my watch and it was stuck at 14 seconds. My watch had taken a sh*t. So everything I did after that did not actually happen. I may have done about 5 miles then got my ruck sack and started a lap and uh oh…. YHC had to take a sh*t. Tried the restrooms near the tennis courts. Locked. YHC thought about going into the woods, but remembered a porta potty. Thought about running, but that wasn’t going to end well. It was a very long and uncomfortable hike over to the loo, but YHC made it. And can’t tell you how glad I was to have baby wipes in the ruck sack! Finished up and made the way back to the flag to catch some of Mudslide’s Broga and took part in State Farm’s first beat down at Rock and Roll. So that was a very long story about a 14 second run.
After a few weeks(where I did Spartan, plus last week was the convergence where it poured like anything), broga came back today. This morning was done in the parking lot(at 630am now, it’s still dark so need a spot in order to see what everyone is doing). After a little chat, time to get into the flow. Once we started to get below the waist area(you could hear some grunts and groans) things started to become a touch easier
Finishing off the practice with pigeon, a little knee to elbow then a stretch cross legged reaching out. Once that was done(my case needed after the PAX yesterday), we were just about ready for the main workout coming at 7am. A couple of things: it might be helpful to bring with you a mat(it will allow you to get the barefoot feel plus that extra cushion will help). A basic workout mat will help. Second always remember to breathe. Breathing will help you get into the poses better plus allow the body to relax more. When it’s tense, it will get a little locked up and you’re struggling. Have a good one
13 warriors posted for a grab bag beat down fresh off the press from YHC’s mix. Songarama hits included Chumbawamba and the Lil Jon/DJ Snake timelass classic “Turn Down for What” – Hardywood dubbed these tunes “every 2000’s wedding I’ve ever gone to”. Hence the title :). After starting early with some lovely broga (Courtesy @mudslide), some dude in a creepy white van rolled in circa 7am and we got going. Went down like this…
WARMERAMA: (Start slow – 10 monkey humpers)
THE THANG
COP 1: Songarama “Tub-Thumping”
Mosy to the BBALL Courts
COP 2: Merkin Jax Suicides
<Note to Future Qs – this was demented, but delicious>
Looooooooong mosy to nature center/workout center
Intermission: Grab a bench – 20 IC Dips – YOUCH
COP 3: Pull-up Dora
Gotta stay focused on grip and pull strength – partner up
Mosy walk – feeling a little lightheaded – push thru
COP 4 : Pickup the 6 Sprints
Intermission: Hit the hill by concession stand for a bernie loop (x3)
Let’s mosy – heading back toward Bball court
Intermission 2: Grab a bench – 20 perfect flutter kicks IC
COP 4: Let’s try this again – name the PAX
MBTTF
COT:
NMS:
My first Q at Rock n’ Roll was a blast. I love this group and I can’t get enough of the terrain at this AO. The courts, the hills, the different features – always make for a good challenge. Nice to see Leatherneck out there giving it his all – and shout out to Mudslide for giving his time early for some Broga. This activity has helped reduce my strain/soreness and I highly recommend even some stretching OYO prior to intense sessions. Much love – enjoy a beer while doing some yard work this weekend boys! SYITG!
-State Farm