Station 1 – Dips, Station 2- Step ups, Station 3- Flutter kicks, Station 4- merkins, Station 5 – Squats, Station 6 – Calf raises, Station 7 run lap around 3rd light pole island and back as the timer.
We rotate through the stations to complete a full set, perform 2 more sets for a modified triple check.
Mosey to parking spaces, each member takes a space and we do 11’s. start with 10 merkins lunge to opposite parking space number 1 LBC, Backwards lunge to opposite parking space number 9 merkins, forward lunge to opposite parking space number 2 LBC. We repeato until 1 merkin and 10 LBC’s
Mosey to flag.
COT
Numberama, namerama, Yardsale took us out in prayer.
Moleskin-
Wow…1000 posts for YHC…this is a great group and all of you brothers are special to me and have crossed my life and made a positive impact in many ways. I appreciate all of you and thank you for your wisdom, kindness and botherly love. Sorry for the late post…just alot going on personally and look forward to seeing you in the gloom soon.
Two PAX arrived on this wet day. YHC was 1-min late, so the other PAX had already left to do his own circuit. According to the street lamp that went out at 5:40am, here’s what happened by the amphitheater:
COP: Helicopter, arm circles (forwards and backwards), Ukranian soldiers, Imperial walkers, Copperhead squats.
Merkins x35, Superman x 1min
Cue music-driven ab excercises – flutter kicks, freddie mercury, LBCs
Algore for 1 minute
Arm lifts with traffic cone x 3 sets
Bear crawl + SSH through half of the traffic circle
Mosey to stage – 3 sets of BTTW, merkins, and belly-down starfish
Mosey to Cage – 15 pull-ups and 10 Jerkins
Mosey back to the field – 20 squats, 15 hand-release merkins, 30 merkins
Both PAX reconvened at the field for some fellowship, and YHC took us out, asking the Lord to help us remember his love for today.
The Pax: Scram, L Woods, Machismo, Machine Head, Spencer (“W”)
FNGs: 1 (Spencer, named “W”)
The Q: Machismo
The Thang: 4 Corners Prostitute-Style, Curb-Work 11s, and a Glorious Wall Detour
The gloom welcomed five men to Bon Iron this morning, including FNG Spencer, who arrived just in time to catch the final disclaimers—a perfect start to the F3 trial by fire. YHC (Machismo) was quickly reminded that for a new guy, the mental hurdle of seeing a humble water spot and deciding “this is where we execute the LBCs” is part of the beautiful misery we cherish.
After the mission was stated, we moseyed to the Cancha de Riverside for a proper re-calibration.
WARMARAMA: Court-Side Calisthenics
The Pax worked through the non-negotiables to prepare the soft tissue for the abuse to come:
SSH (Standard F3 count)
Imperial Squat Walkers
Mericans (Standard Push-ups)
The ever-blessed Don Quixote (Arm circles, forward and back)
THE THANG: The Road to the Wall
We stayed on the court to kick things off with a brutal 4 Corners Prostitute-Style beatdown:
Corner 1: 10 Merkins
Corner 2: 20 Squats
Corner 3: 30 LBCs (Making excellent use of the court’s puddles, indeed!)
Corner 4: 40 SSH
After sufficiently draining the gas tanks and, perhaps, Spencer’s remaining inhibitions, we moseyed across campus to the curbs near the pavilion for classic 11s (descending one side, ascending the other).
Dips (Starting at 10)
Step Ups (Double count, starting at 1)
With the clock burning, YHC decided the standard route back was too dull. The final leg was an adventure: a Crawl Bear down the ball field hill and through the woods in search of the border. What did we find waiting for us? A great, beautiful, tremendous Wall (and yes, impersonations ensued). We honored the discovery with 20 Hoe Downs before the final, hard mosey back to the Shovel Flag.
COT/BOM (Circle of Trust / Ball of Man)
The FNG, Spencer, stood at attention, ready to receive his permanent name. Given his background in political campaigning and his initiation into the gloom both by men bearing W’s, he was christened: “W”. Win for the second FNG coming to the ranks through Bon Iron. Welcome to the fold, brother! Nice recruiting L Woods.
Mumble Chatter & Announcements:
The haul to Riverside is a clock burner, and the baseball fields and parking areas near Bon Air offer plenty of future punishment potential. L Woods offered to take the Q on future occasions, but noted he’ll be Grow Rucking this coming weekend.
Praises & Prayers:
Prayers up for Machine Head desire to have a baby.
Prayers for W and L Woods’ friend battling cancer.
Continued prayers and congratulations to L Woods and Erica on the pregnancy.
Kudos to Scram for outrunning his kids and getting out to keep up the intensity.
Prayers for a successful and challenging time for L Woods rucking next weekend.
After scanning the area and securing parking, YHC waited to see if there were any others present for a pre-run. No takers, no worries, onward to the preplanned route. Out on the Potterfield Bridge, back on the bridge suspended under the road. Forgot gloves for the main event so got to do an extra hill climb to retrieve them. Got in 2.99 miles. Beautiful morning for a run over the river with views of the city. SYITG.
Why: It is a CSAUP. You get to burn a bunch of calories prior to superbowl. Be a HIM. Wave around the American Flag. To quote one of the greatest HIMs, “Transformation does not happen in the comfortable middle. Transformation happens at the hard edges. ”
What’s next, how can I help?
We need people to Q at Dog Pile, Punisher, and Mary. I have reached out a few via DM (check your messages).
DTH to lead rucking group. Thank you.
Need a team to lead provisions: I wanted to try something new for snacks/drinks this year. My idea being we could have a few guys drive an suv/van loaded snacks/drinks (I will provide) that meets the runners/ruckers at each destination. This group would basically “setup” before arrival. If they want, participate in the AO beatdown. Then load up the supplies and move on to next AO waiting for people to arrive again. I think this would be a better approach because we won’t have to preposition vehicles or snacks.
Would you be interested in helping or participating? Let’s go!!
Two intrepid PAX braved some bitter cold to get in a few miles today. With Big Rig doing the Roanoke Half and YHC doing the Willis River 35k, we both were needing to get in some big miles this morning. We made it out and got in a solid 15-16 miles. Time on feet was high with slow paces and stops for thawing out, hydration and nutrition. Always good to get some miles in with Big Rig. Talk about cold, things were freezing YHC had never experienced before!
Taking advantage of a open slot on the Q sheet, YHC led a workout at a geographically representative proximal location of the Clinic. This workout included 45 minutes of “strenuous” cycling followed by 3x 30 leg lifts, 4x 8 curls and 3x 25x merkins.
NMS – I see the appeal of this AO – lightly organized and lightly attended, it provides the opportunity for reflection and introspection with a side of bewilderment. Since 2F was lightly attended, so that the PAX dont feel left out, some of those musings are presented thus:
Why do people walk on the clearly differentiated bike path, with headphones?
What is the appeal to stopping and talking in the middle of the walking path while so many active adults are power walking (and more)?
Is it um… motivating to run with a thong / floss bottom? @Flatline given the singlet experience this might be yours.
Is rollerblading really exercise and more importantly is it as cool as @Upchuck says it is?
How much botox &what SPF sunscreen is required to achieve *that* look?
Should YHC share carefully curated musical tastes with todo el mundo by employing a bluetooth speaker? BTW what is the current slang term for this modern take on the ghetto blaster? (Can there really not be one?) Finally on this important topic, is there some overpriced specific bike adapter that is millennial approved?
Has @senor-frog been to *that* Señor Frogs?
Is that funky stuff really helpful to everyone first thing in the morning?
3 Wise men showed up for Holy water 2.0. We added some things, changed some things, and had some fun. 99% of the activities were in the water. This is a full pool activity OTB.
Warmarama consisted of various laps with different strokes to get warmed up.
The Thang: started out with a triple set dumbbell curls, butterfly’s, squat thrusters, and other motions under water while someone is doing pull-ups on the diving board or muscle ups on the side of the pool. The timer was under water walking with dumbbells at the bottom of the 5ft area. Our 1% out of the water was flutter kicks on the edge of the pool. More 25 meter laps with the weights under water or a rifle carry run in the water with a 30lb plate. From here we went to the deep end for deep water recovery. Swim to the bottom to recover a 10lb or 15lb weight and using just your legs swim to the surface and back to the rope line.
THE MAIN EVENT: DROWN PROOFING. Beat It brought the goodies and we worked on water confidence, breathing, and understanding our levels of comfort with drowning. Focusing on sinking and floating to the surface in between breaths.
All in all this is a great low impact recovery workout that you can adjust to any level of difficulty. Modify as needed, the next one is scheduled for the 18th and depending on overall interest I could check availability of more dates. BIG THANKS to Beat It for bringing the ideas, equipment, and motivation. BIG THANKS to Big Rig for bringing the energy and savagery.
With 4 PAX on hand, it was a perfect opportunity to steal a Big Data point. We played 4 on 4 full court basketball for 2 hours, rotating teams in and out. With a mix of teens, young adults and a couple dads; the competition was fierce. Already getting sore as I type up this backblast.
YHC had just gotten 5 miles pre run before the pre run with Boberry. Neither of us had any route planned out. Boberry suggested a trail run. We hit the trail on the other side of the river. I would say I barely have even a little bit of trail running experience, but always glad to try something new, especially with someone who has a better idea of what they are doing. Great to catch up with Boberry as our paths have crossed on many occasions, but got to get to know him and his story a lot better. Also glad to run with a more seasoned runner. Hope I didn’t slow him down too much. We made it back with about 10 minutes to spare before the convergence. Caught up with a few PAX and YHC hit the road.
