9 PAX made it out in CP for some various mileage related activities. 4 PAX ran, 3 PAX cycled and 2 PAX rucked.
Boo Boo
BACKBLAST – 9/13/24 – National Get Even Still More Miles Day in CP
7 PAX got some more miles in running and rucking.
BACKBLAST – 9/10/24 – 1975
HUB A.O.
PAX: Al Gore, Boo Boo, HHH, Heisenberg, Scarecrow, Dr. Freud
Q: PacRat
50 degrees at go-time. Nice and cool. 6 of my closest friends rolled in to see what all the fuss was about. Today, we are celebrating the 49th anniversary of Lake County’s 1st World Record holder. I’ve been going to F3 for nearly 7 years and for any of us that have been going for some time, you know what a blessing this group is.
We got right down to work because fitting a 50-minute beatdown into a 45-minute span is not for the faint of heart.
0530
WarmUp
Bean Pickers x12 IC
ACC (small) 10/10
ACC (big) 10/10
SSH x30 IC
IST x12 IC
Hillbillies x12 IC
Perfect Squats x10 IC
Perfect Merkins x10 IC
Warm up lot lap, meet under the portico
TheThang
A DORA type workout. Theme numbers are 9, 10, 49, and 75. PAX1 took 1 of 2 updated lot laps (either 0.1mi or 0.08 mi).
PAX2 took to PT. We paired exercises in the 49 variety or the 75 variety. I did what I could to not overdo it as I had an FNG stand me up the morning of. And a one-and-done is no good for any man. Here’s what we did:
PAX1: Lap (0.1 or 0.08 mi)
PAX2: 75 Coupon Curls
PAX1: Lap
PAX2: 49 burpees
PAX1: Lap
PAX2: 75 Coupon Shoulder Press
PAX1: Lap
PAX2: 49 In-n-Outs
PAX1: Lap
PAX2: 75 Coupon Squats
PAX1: Lap
PAX2: 49 Merkins
Mosey to the Flag
TheThang2
Mosh Pit – Circle up and don’t forget the coupons
SET1:
09 Coupon Complex IC
10 Burpees OYO
19 Mike Tysons (1/2 count)
75 Rocky Balboas
SET2:
09 Coupon Thrusters IC
10 Burpees
19 Merkins
75 Calf Raises
SET3: (abbreviated)
09 Elf-on-the-shelf (nix’d)
10 Burpees OYO
19 Dry Docs (nix’d)
75 Pickle Pounders (can’t’ recall?)
SET4: (nix’d)
09 Bent-over Rows (PacRat count)
10 Burpees
19 Skull Crushers
75 Flutter Kicks
SET5: (nix’d)
09 Burpees
Mary
Plank for time
0616
Moleskin
Thank you for all that came out. I remember when a certain Fonzie turned 49 and I thought that was OLD. Haha. Reminds me of a Nate Bargatze bit:
Irregardless of what my drivers license says. I’m setting the alarm clock and doing the next right thing every morning. And it’s an honor and a blessing to have you guys out there doing it too. The thing that convinces another man on the value of F3 is not a description of the fun and the exercises. It’s him seeing the fruit that F3 brings, lived out in your life. Go forth my brothers and become better men. There are people we love counting on it.
And yes, I know Irregardless is not a real word. And that’s a damn shame.
God bless
73’s,
PacRat
KD9GNS
BACKBLAST: Saturday, 9/14/24 The Great Harvest @ The Hub
QIC: HHH
PAX: Mickey Tints, Boo Boo, The Mick, Trader Joe, Bozo, Rusty, Lights Out, Class Act, Dr. Freud, Val Kilmer, Peyton, PacRat, Fat Tire, and HHH.
Great weather, great theme, and great PAX. Perfect recipe for a Saturday Beatdown. T-Claps to the Preruckers and Bozo for logging 9 miles and doubling down.
Warm Up
Get into Corn Rows
Scoops (50 Ft)
Indian Corn Run big lot lap
Bean Pickers (10 IC)
Scarecrow Rotations (10 IC)
MNC (15 IC)
Daft Punk Lunge (5 IC)
Perfect Squats (15 IC)
Perfect Merkins (15 IC)
The Thang
Mosey to MO7S
The Combine
– AMRAP Merkins (1 min)
– 40 yd Dash (2 light poles)
– Vertical Jump Squats (15 OYO)
– 40 Yd Dash Back
– Broad Jumps (10)
REPEATO but w/ 30 sec AMRAP Merkins
Partner Up
Mosey to bricks (2) and blocks (2)
Wheel Barrow down and back
Partner Plows down and back
P1: AMRAP Brick Gorilla Rows
P2: Bearcrawl down and back
Flapjack
P1:AMRAP Brick Sumo Squats
P2: Farmer’s Carry down and back
Flapjack
P1: AMRAP Deadlifts
P2: Hay Bale Toss Down and Back
Flapjack
P1: AMRAP Post Hole Diggers
P2: Brick Lunge Walk Down and Back
Flapjack
Trail lap
REPEATO, but w/ shorter trail lap
Return coupons home
Mosey to Flag
MARY
PacRat Broga for about 8 min
Moleskin
Looks like I forgot to do the farmers carry and sumo squats. Oh well. The theme was all about making the PAX go to Great Harvest for Coffeeteria. I think we converted Class Act and Rusty. Peyton and Dr. Freud seemed to be a big fans. Should be an epic time next week when Bozo runs it back.
T-Claps for PacRat for once again leading Mary. Broga is underrated, but extremely beneficial.
Does anyone have GingerBilly’s black wheel barrow?
We prayed for healing and our expecting mothers in this group. Hoping Thunder avoided serious injury and will be able to recover quickly.
Love this group and all the good we do for each other, friends, family, and the community. Lots of good events coming up. Be on the lookout for 2nd and 3rd F opportunities. Hope many of you will be able to participate.
Thanks for following my lead. Got a better Q cooked up for Tuesday so come on out if you can. It’s a Mick/PacRat Love Child type of Q.
SYITG,
HHH
Never Forget 9/11 @The Dump
PAX: Gummy Bear, Optimus, OCB, Boo Boo, Al Gore
Warmup: Run to the Hill
THANG: Building a memorial to our fallen countrymen piece by piece by going up and down the hill ~10-12 times
After that,
- 9 Merkins CC
- 11 Squats CC
- 9 WW1s CC
- 11 Carolina Dry Docs CC
- Each PAX rotates doing 10 Merkins, All else AMRAP SSHs
- Repeat Last thang
- 10 8-ct No Surrenders IC
- 9 Merkins CC
- 11 Squats CC
- 9 WW1s OYO
- 11 Carolina Dry Docs CC
- 30 Second Plank
MOLESKIN:
Never forget today. I took some time after coffee to visit the War Memorial across the street and see the memorial brick they have for the attacks. Unlike most guys in this group I have no story. This happened well before I was born and it didn’t impact or change my life the day it happened. This is the evidence that we still should “Never forget” what happened that day.
Coming off a night of political division with the debate, I find myself hoping and praying for the American mentality of September 12th 2001. After waking from the worst day this century, we were a country united, albeit under horrific times. This is a day to remember and honor all those who fell and to remember to pray for all those whom they left behind. In our WOW today I read out a page called 9/11 by the numbers. These 2 stood out to me….
Number of people who lost a spouse or partner in the attacks:Â 1,609
Estimated number of children who lost a parent:Â 3,051
These numbers hurt to imagine. Hurt to think about. This was a devastating and horrific day. I included at the memorial this photo to bring to light the pain felt by families across the nation…
This was also a day of incredible bravery. We left behind pages and stories of the bravery from those firefighters, police officers, and port authority officers who risked or lost their lives saving others. I encourage you to swing by the park and climb the hill today to see and read those inspiring tales today.
One such event of bravery that is overlooked is that of the Flight 93 passengers. Those men and women’s bravery saved untold thousands of lives and sadly their story never got told. We have eye witness survivor tales of the firefighters who saved a woman trapped 20 floors up, from a security guard who evacuated 2,500 people in the second tower upon seeing the first’s impact, and of the man in the red bandana running into the fire to save whoever he could. But the Passengers of Flight 93 simply acted in a situation where they knew there was no chance of survival. At the memorial is a photo and biography on the life of each passenger of Flight 93 who overtook the hijackers and showed the highest form of love for their country.
Later today many of us will embark on a stair climb to honor all those in uniform who lost their lives saving countless others. I encourage you to join.
Finally this is a day when we may count our blessings and thank God for his hand of comfort and healing in trying times. While many many people lost their lives that day, God provided many many lives to be spared that day through the attacks taking place a half hour before the corporate workday began at 9:00. Were the buildings full, tens of thousands more would have passed. He’s also provided us a free country where when attacked we have the legal right and freedom to honor our fallen countrymen and we will do just that. Thank you God for each and every one of those USA brothers and sisters and we pray today for their families to be comforted and for our Nation to honor their legacy and desire for peace.
Thanks for reading, thanks for allowing me to lead.
-GB