Four Strong

Consistent 4

PAX: Skip (LIFO), Snip, Thriftshop, and Xbox (Q)

DATE: 29JUN2018

Warmup: Ran away as Skip joined late – felt guilty and went back for him….he is my boss after all – over to the baseball field as Field 5 was taken over by huge tents.

  • 20 IC SSHs
  • 10 IC Windmills
  • 10 IC Cotton Pickers
  • 10 IC Merkins
  • 15 IC Arm-circles and then flapjack

Thang: Red barchetta

  • 100 SSHs
  • 75 Mountain Climbers
  • 50 LBCs
  • 25 Merkins
  • 10 Burpees

….all after running to the percentage field line from the baseline each time.

Ran back over to the grassy area near Field 5 since that was where YHC stashed his work badge and phone…

Partnered up and did a modified Dora 1-2-3

  • 100 Lunges
  • 200 American Hammers (2 count)
  • 300 Merkins of any flavor (Diamond, Regular, or Wide arm)

PAX was pretty tired out at this point, so we did some planks to rest…for about 2.5 minutes high, and then 2.5 minutes low.

6 MoM….ha!  Not many of the PAX was aware what MoM stood for, so YHC explained, all while the PAX got a rest.  Aye.  Snickered me for a rest period while YHC bantered.

  • 25 IC Rosalitas
  • 25 IC Dollies
  • 15 IC Flutters

….and done

Moleskin: Snip has become a consistent member of the Field 5 PAX.  Very happy to provide another opportunity to get involved in the PAX sir; YHC knows that mornings are difficult while taking care of family.

While Thriftshop lives out in Duvall, it is also difficult for him to be in many workouts.  He has been a very consistent, OG PAX member, and my backup Site Q since inception.  Happy to see you every week.  Thanks for the running push every week sir!  #runwithfastermen

As an admitted Sad Clown (SAD CLOWN: A man with Decelerating Fitness (only because of knee surgery), Fellowship (normal 40 year old problem where we work too much and neglect our social life) and/or Faith), Skip has been a welcome competitor and very consistent through the short time of Field 5 existence.  YHC is very happy to share the F3 experience with him and excited for the opportunity to see him included in other F3 events\workouts.

WoW: YHC read a quote by Angela Ducksworth on grit that YHC found inspiring:

Taking a lesson from child psychology, Angela advocates the use of “proximal development”: “…give somebody something that they’re just able to do with support, then once they’re able to do that [on their own], you give them the next thing they’re just able to do, and that’s how they grow.”
Do something hard men.  Put support around yourself and get to 100% where you are just short of ability.  In F3 land, Q!!  Ask for support and do it!
Thank you for the honor of leading men.  Peace.

Crushed in a Circle

11 PAX showed up to get better and got smoked….mostly in a circle:

PAX: Thriftshop, Earl, Gorkha, Skip, Frigid, Nietzsche (rename from POG, which come to find out was a pretty bad insult), FNG Jordan, FNG Tiny, FNG Blackjack, FNG Supra, and Xbox(Q)

Warmup: lap around the field, 10 IC Cotton Pickers and Windmills; 10 IC Merkins, 15 IC Arm Circles forward and flapjack

Thang: Nietzsche forgot his shoes but was still encouraged to come, so I made an adhoc decision to do mostly core:

Legs: 10 IC Sumo Squats, 10 IC forward lunges, 10 IC Squats, and 10 IC reverse lunges; repeato but OYO

Chest: 10 IC Merkins, 10 IC Wide-arm Merkins, 10 IC Diamond Merkins, and 10 IC Arm Shoulder Presses; repeato OYO

Abs: 10 IC Flutters, 10 IC Rosalitas, 10 IC Dollies, a couple 10 second holds by the PAX; repeato minus the 10 second holds.

Running: We needed a little running to finish it off: jog half the field, sprint second half, and back the same motif: repeato for a total of 3

Note: this almost made Blackjack Merlot…but he held it up.  That would have forced May 4th to be deemed Merlot Day since Logboom got one too.

5 MoM: 10 IC heal touches, heals to heaven, and eagle crush left\right; plank until close…..and done.

Announcements of all our new test locations.

WoW: Supra gave us advice to drink more water :).  Great advice.  YHC added the encouragement that F3 is a great place to gain leadership in a safe place.

It was a pleasure to lead you today men.  I hope everyone got stronger.  Stay active and stretch this week.  See you all in the gloom soon enough!!!!!