6 PAX came out to get some miles and start the lobbying process for a national “Get some miles” day. 4 PAX ran and 2 PAX rucked the trail.
Pheidippides
Labor Day Bootcamp @ The Hub
Pax:
Pre-Ruck: Peyton, Mickey Tints, Heisenberg, Class Act – later joined by HHH and Lights Out
Pre-Run: Fat Tire & Phedippides
Repeat after me: “The Mission of F3 is to plant, grow and serve …. small workout groups for men …. for the invigoration of male community leadership”
Repeat after me: F3 5 Core Principles; Free of charge, Open to all men, Held Outdoors, Peer Lead, Ends with COT.
Warm Up: Hillbilly Jacks x 6 IC, Bean Pickers x 6 IC, Arm circles x 6 IC, 8 count body builder x 6 IC – Repeat 3 times
The Thang:
All OYO – all civilian count – In and Out and knee to elbow x 6 – Side Straddle Hops x 6 – Shuffle Woodchops x 6 – Scissor Jumps x 6 – Jump Squat x 6 – Repeat 3 times
8 count body builder x 6
All OYO all civilian count – In (squat) and Out (squat) and knee to elbow x 6 – Side Straddle Hops x 6 – Shuffle twice wood chops x 6 – Scissor Jumps x 6 – Jump Squat x 6 – Repeat 3 times
8 count body builder x 6
Coupon Work:
Grave Diggers (straddle coupon, bend lift to right ear, return coupon between your feet and repeat left side in cadence) x 6 – Repeat 3 times
8 count body builder x 6
UHauls (hold coupon with both hands at chest – press forward, return, press upward at 45 degree angle in cadence) x 6 – Repeat 3 times
8 count body builder x 6
Rambos (Hold coupon both hands at hips, start with curl and then military press and back down and repeat in cadence) x 6 – Repeat 3 times
8 count body builder x 6
Mosey to pull up bars – each Pax complete 6 leg raises and switch with your partner and do Scorpion Dry Docks x 6 – repeat 3 x / each Pax complete 6 pull-ups and switch with your partner and do Merkins x6 – repeat 3 times
Mosey to top of the hill – Form two lines and make a straight line while holding a plank – pax in back bearcrawl or lunge your way to the front
8 count body builder x 6
Mary:
Donkey Kicks IC x 6 – Fire Hydrants IC x 6 – Plank Jacks IC x 6 – Reverse Pickle Pounders IC x 6 – American hammers IC x 6 – Freddie Mercury’s IC x 6 – Walk Outs with Merkin IC x 6 – LBC’s x 6 – Rosalina whips x 6
WOW:
Lack of intentionality leads to a repetition of what is the easiest
The magic you are looking for is in the work you are avoiding
Moleskin:
We had a few pax show up for rucking and a couple of pax show up for running. All the pax participated in the warm up and then we split with several pax breaking off to play ultimate and the rest navigating through the bootcamp. The plan was to keep us moving between exercises, keep the exercises to low reps, and get the HR up and then back down – good work by all the Pax today – hope you had a great labor day.
Aye’
Peyton
BACKBLAST: Thursday, 8/29/24 The Goblet @ The Hub
PAX: Cornholio, Lights Out, Heisenberg, Dr. Freud, Pheidippides, Scarecrow, Gummy Bear, 2005, and HHH.
It was dark and muggy, but still a beautiful morning. Pheidippides didn’t arrive at 0500. It was more like 0522, but he basically shot straight out of his car into a full sprint and probably got 1.5 miles in. Here what the nine of us did this morning.
Warm Up
WMHs (5 IC)
Apollo Slomos (10 IC)
Daft Punk Lunge (5 IC)
Toy Soldiers (10 IC)
Confederate Soldiers (10 IC)
Modified SSHs (10 IC)
MNC (10 IC)
Coupon Complex (10 IC)
Shuffle Merkins (5 IC)
Shuffle Squats (5 IC)
Light Pole Lap
Mosey to GSC
The Thang
Partner Up
8 Ct Step Ups (10 IC)
Pinky Pies (10 CC)
P1: AMRAP Goblet March P2: Extended deadlift (10)
FLAPJACK
8 Ct Step Up (10 IC)
Pinky Pies (10 CC)
P1: Up/Down Farmer Carry out and back 25 paces P2: AMRAP Plank Jack Thrusters
FLAPJACK
8 Ct Step Up (10 IC)
Pinky Pies (10 CC)
P1: AMRAP Twist Step Up (Left Leg) P2: Goblet Squat to Alt Lunge (5 each Leg)
FLAPJACK
P1: AMRAP Twist Step Up (Right Leg) P2: Goblet Squat to Alt Lunge (5 each Leg)
FLAPJACK
8 Ct Step Ups (10 IC)
Pinky Pies (10 CC)
P1: AMRAP Goblet March P2: Extended deadlift (10)
FLAPJACK
8 Ct Step Up (10 IC)
Pinky Pies (10 CC)
P1: Up/Down Farmer Carry out and back 25 paces P2: AMRAP Plank Jack Thrusters
FLAPJACK
8 Ct Step Up (10 IC)
Pinky Pies (10 CC)
Mosey back to Flag
Mary
~ 30 sec plank
Moleskin
I typically like to incorporate mileage in most of my Qs, but running in this humidity wouldn’t be fun. I appreciate Gummy Bear choosing to come to the better workout this morning and using dropping off chairs as the excuse so OCB’s feelings wouldn’t be hurt. Also, glad Scarecrow threw on the vest, so I didn’t end up doing it alone. Glad to see Cornholio and also glad he was able to figure out the daft punk lunge since I failed to demonstrate it for him. 2005 got after it today. Glad he is back out at the bootcamps during the week!
Probably could have squeezed in the last set of exercises to complete 2 full rounds, but honestly those sucked a lot.
Prayers to The Mick with his colonoscopy today. Still praying for 4Howa and Coors. Praying for speedy recoveries.
Don’t forget about the Fantasy Football Fellowship opportunity at Federali’s this Friday. Don’t need to draft a team to hang out, swim, eat, and/or drink. Fill out the poll please.
Sunday is the annual Pig & Pints event. Please fill out those polls as well. Hope you all can make it. It will be an awesome time. It will be even more awesome if you show up. Make sure to reach out to PAX that don’t check Band regularly so they don’t miss the event.
Always a pleasure and honor to lead you all through a beat down. I’ll see most of you again on Saturday for Lights Out’s born again VQ.
SYITG,
HHH
BACKBLAST 8/28/24 Humid Miles
10 PAX became sweaty this morning. It was humid (and rainy at times). 5 of each: runners and Ruckers. Sadly one PAX fighting blisters.
BACKBLAST – 8/22/24 – Mostly Core @The Hub
9 PAX came out for a promised core beatdown. After The Mick so gently pointed out my shortcomings delivering on my last Q promise for core and more, I had to take it up the challenge to redeem myself and deliver on a mostly core beatdown with minimal amounts of any extra fluff to give our core a rest during the beatdown. Here’s what I came up with:
Warm up:
- Light pole lap
- SSH x 20ic
- Imperial Hillbillies x 10ic
- Bean pickers x 10ic
- Windmills x 10ic
- Apollo Slowmo x 10ic
- Perfect squat x 10ic
- Perfect alt side lunge x 10ic
The Thang:
- Mosey to the Sportsmans Club
- Core Routine
- Mtn climbers x 10ic
- Alt plank kick through x 10ic
- Makhtar N’Diaye x 10ic
- Side plank crunch x 5ic
- Other side plank crunch x 5ic
- LBC x 10ic
- Reverse crunch x 10ic
- American hammer x 10ic
- Toe touches x 10ic
- Hollow hold ~20-30sec
- Mtn climbers x 10ic
- Cross climbers x 10ic
- Side to side leg overs x 10ic (on your 6 over an imaginary block)
- Rosalita whips x 10ic
- Flutter kicks x 10ic
- Outside arm climbers x 10ic
- Sloooow climbers x 5ic
- For the next exercises “imperial” indicates a knee to elbow crunch
- Imperial 1 leg step ups x 10ic
- Imperial other leg step ups x 10ic
- Imperial 1 leg side step ups x 10ic
- Imperial other leg side step ups x 10ic
- Repeato Core Routine
- Mosey back to flag for COT
Moleskin:
So pretty happy with how this all turned out! In all seriousness thanks to The Mick for the subtle call out even before the comment on the preblast. I had fully intended on something like this as the beatdown so the bricks and blocks comment had no direct bearing on the plan….but not that I say it, I guess it was still kind of his fault/encouragement for the design. Things were a little quite this morning which I’m going to take as a sign of focus and determination to get through my beatdown. Tclaps to Atticus for keeping us on track w/ our count, otherwise who knows what kind rep counts I might have had us do. In all seriousness nice work to everyone this morning for pushing through a bit of a different beatdown then what we’ve been dealing out lately at the Hub.
Until next time,
Scarecrow