8 PAX posted for brisk miles this morning in Crown Point. There were 6 runners and 2 ruckers.
Pheidippides
Fat Tire’s Last Call @ THE HUB
8/15/24
Short Warm Up:
- Good Morning x5 IC
- 10 Michael Phelps IC
- Imperial Hillbilly Soldiers x10 IC
- 10 SSHs IC
The Thang
Game 1: Medicine ball plank soccer
Plank in tight circle, push ball in between 2 players, if it passes their arms they’re both out. If it passes in between 1 players arms or they stop their plank, they’re out. When you’re out: plank, Al Gore, V-Sit, Glute Bridge
Mosey to Blocks, grab 2 Line up in center
Set up in center line by parking lot lines
Game 2 Block Breaker
Complete 20 merkins/WW1s to grab a brick and return to your team’s zone. Team with most bricks wins
Even out blocks
Round 2: Reverse game brick breaker to return to center, first team to return bricks wins
Game 3: Capture the Blocks
Start with blocks in middle. Game start grab Capture Blocks from opposing team and put in zone. Tag someone w block: overhead lunge to return to your zone. Get Tagged w/ block: return home for next exercise Get Tagged without block: tagger and taggee return to back line and complete next exercise from list starting with 10 then adding 5
Exercises: Merkin, Squat, WW1s, burpees
Game 4: Musical Bears
blocks in line, bear crawl around blocks for musical chairs like game. Hold blocks overhead when music stops
Round 2: Lunge Round 3: Side Lunge facing away
Round 4: Repeat
Mary
15x Low flutters IC
15x LBCs
15x American hammers IC
15 Freddy Mercuries IC
Fire Hydrant X 10/leg IC
Plank Hold till end.
Moleskin
Rainy, dark morning with some men that I’ve really gotten close with this past year. Dragging my feet going into this school year knowing it means less fellowship. I felt the love with 15 PAX showing up this morning. Even @dr-freud, despite having to leave early. Imperial toy hillbillies tested our coordination and brain power at the early hour. Plank soccer was fun, but as @lights-out suggested, may be interesting to try with a lighter, bouncier ball, such as a kickball, basketball, etc. Block breaker was another simple, fun competition. Just need to be mindful of uneven teams. Capture the blocks was a take on capture the flag, as I hear Incredible attempted in the past. While it was a little more complex, it kept us active, despite block stealing proving to be quite the challenge. Modifications would be to make the zone wider, and forbid Al Gore from puppy-guarding. Musical Bears was another simple, yet decent game. Need to clarify for PAX that get out to take a block with them to keep things running smoothly. All that said, I was happy to get through all 4 games, break a sweat, and have one last summer hurrah. I’ve made some new friends this summer through F3 and strengthened the friendships previously formed. I’ve had F3 brothers help me to grow in faith, physicality, and in my relationships. All summer, you have prayed for my family and my wife’s pregnancy. She firmly believes in the power of prayer continues to ask for these prayers. Her health has been outstanding and we have beaten the odds, surpassing the time of the struggles we went through with our first-born. So, thank you all again, for your prayers, thoughts, and concern. I hope to keep our bonds strong throughout the school year.
BACKBLAST 8/14/24 Wednesday Miles
10 PAX posted for miles, 6 runners and 4 ruckers.
BACKBLAST – 8/8/24 – Pre-Golf Warm Up and Homage to the Teachers Among Us
22 Pax came out to the Thursday beatdown. All got ready to play an early round of golf as we warmed up several of the core golf muscles. Pax were Groening, Scarecrow, Bozo, Trader Joe, Al Gore, Atticus, Optimus, Kato, Chumbawumba, PacRat, Gatsby, Crash, Editor, OCB, 10k, Dr Freud, HHH, Fat Tire, Pheidippides, 2005, Campbells and Heisenburg(VQIC).
Introduction: Really wanted to repeat the first beat-down I attended by Mr Incredible. Kind of a block complex steal the flag routine. However, I was encouraged to come up with my own idea. So, after a lot of thought this is what I came up with.
Warm Up – Using a golf club for each movement
- 12 IC– Shoulder and Neck Disassociation ( Arms held straight out to begin, Move arms overhead ( feel the lats under your arms stretch) Next slowly turn your head left on 2 and right on 3, Returning arms forward for ONE – REP)
- 12 IC – Slow Arm Complex, 4 count. Forward then reverse – Change arms and repeat.
- 10 IC – Bean Picker
- 10 OYO – Close the Door – Leg/Hip Rotation – Forward then reverse – Then do the Other Hip
- 12 IC – Perfect Squat with arms held overhead.
- 10 IC – Lunge/ Tilt – Left Leg forward then Tilt upper body left, Lunge right leg – tilt body right.
- 10 IC – Lunge / Rotate – Lunge left leg then rotate upper torso left, lunge right leg and rotate torso right.
- Return golf clubs and do a light pole lap.
The Thang: A to Z Workout
- A – Alphabet (or ABCs) On your 6 – feet elevated like 6-inch hold – spell out the alphabet with your feet. All capital letters preferred.
- B – B.O.M.B.S OYO – 5 exercises – 5 Burpees, 10 Overhead Claps, 15 Merkins, 20 Big Boy Sit Ups (WW I) and 25 Sqauts. For this OYO – wait until all complete before next phase.
- C – Colt 45 15 lower half curls, 15 upper half curls, 15 full curls
- D – Dead Lift 25 -Civilian Count – Dead Lifts – ( Up ONE, Up TWO, etc)
- E – Elf on The Shelf – Pax Circle up, then on your six, – Pass your coupon from left to right, then Reverse
- F – Fire Drill 1o repeats – Running in Place Until each person calls Fire, Then you drop to the ground roll right, do a merkin, then roll left and get back to running in place.
- G – Ground Pounder 13 IC , Holding coupon to the chest, Lift overhead, then to the ground, and then back to the chest. (Three Count – One Up, Two to Ground, Three to Chest)
- H – Hillbillies 10 IC, Right elbow to right leg – then left side, 4 count.
- I – Indian Run Parking Lot Lap – Indian Run.
- J – Johnny Cash All pax do a slow flutter, while we take tuns doing ( 5 ) – WW I, call out your count. Next Pax starts at three. ( Big Group today, we had the last six Pax do WW1 Together)
- K – Knee Merkins 15 Knee Merkins – OYO (Reminder of my 1st day – one year ago.)
- L – LBC 10 LBC – OYO
- M –
Makhtar N’Diayes 8 IC – Plank to elbows and back to plank - N – Noonan (modified) One light pole lap with your coupon – Mosey Speed – Let’s try to stay grouped Leave no Clydesdale behind. Carry overhead for greater difficulty.
- O –
Outlaw 12 IC – Sitting in the position – hands supporting you, keep your feet together and make a big “O” with them. 12 right and 12 left - P –
Prisoner’s Squat 12 – Civilian Count -A squat performed with hands on your head or laced behind your head. - Q – Quiet Time Lets do a silent recovery – count – for rest. Time Bomb count.
- R – Richard Simmons 10 IC – Each Legs. ( This is a lay on your side Fire Hydrant) Keep Legs bent @ 45 degrees.
- S – Side-straddle Hops 10 IC – Four Count
- T – Toe Touches 10 IC – Similar to Bean Picker, but instead of aiming to between your legs you try to touch your toes (left – up – right – up , That’s 1)
- U – Up downs 10 repeats – Running in Place with high knees. On Q’s DOWN signal, chest hits the asphalt and bounce back up and resume high knees running.
- V –
Vertigos Run – but with each step you rotate so that you are always spinning as you move forward - W – Walk Like An Egyptian Pax line up, single-file about an arm-length apart. In unison, entire Pax lunge forward with their left leg and hold the lunge, while the last Pax jailbreaks to the front of the line. The entire Pax then recover and lunge forward with their right leg and hold the lunge, while the last Pax jailbreaks to the front. Process continues until all Pax have cycled through at least once. Lead Pax Calls out next lunge.
- X –
X-Factor 12 IC – on your 6 with your arms and legs spread out to resemble a X. Start with right arm touching left shin, down then V up again with left arm touching right shin. The opposite arm and leg stay down. - Y –
Yeti 12 IC – Lay on Belly arms straight out overhead, then to Y then to T, then back to I - Z – Zottman Curl 10 OYO – A slow curl that rotates the coupon so that hands are facing up when lifting, then down when descending.
Moleskin:
What a difference a year makes. To all of you who repeatedly take this Q on your shoulders and figure out how to get us all sweaty, BPM’s elevated, and getting our bodies in tune. Thank You. Hopefully fun was had by all and it was very cheering and scary to see all of the faces out this morning. Will really think about what I can do for the one next year. Thanks for all of the love and support. What a difference a year makes. Kudos to Kato for the signature Heisenberg move.
COT: Remember our teachers, the people they teach and that we are all called to be teachers in life. To God be the Glory.
BACKBLAST 8/7/24 Wednesday Miles
9 PAX posted in Crown Point for miles. We had 4 runners and 5 ruckers today.