Proper Planning Prevents Poor Performance

THE SCENE: Cold. Not in the 50’s. Speedy doesn’t like the cold.
F3 WELCOME & DISCLAIMER:Given
WARM-O-RAMA:

  • SSH IC X20
  • Imperial Walkers IC X20
  • Daisy Pickers IC X20
  • Merkins IC X5

THA-THANG:

Modified Merkin Mile with 25 Hand Release Merkins, 25 Carolina Dry Docks, and 25 Derkins. Plank till all in each time.

11s on the Playground Hill w/ Merkins/Squats.

Walk Crab or Crab Walk up the hill. Bear Crawl Down.

11s on the Playground Hill again with BBS and Merkins

MARY:

Flutter Kicks IC X80

Stargazers 30 seconds OYO

COUNT-OFF & NAME-O-RAMA
Gun Show, Gomer, Speedy, Tremor, Grimace
CIRCLE OF TRUST/BOM:
Have a plan. Today, my half-asleep self took the wrong vehicle to workout. My other vehicle had all the things I planned to use for the workout. This didn’t even cross my mind until I was pulling into the AO.

When your primary plan fails, what is your alternate plan that you already have prepared? When that fails, what is your contingency and emergency plan? As you tackle today, what is your plan? Be intention, have a back up plan because you know things won’t always go your way.
MOLESKIN:

80 flutter kicks in a 4 count cadence is stupid. Maybe 100 next time?

It was good to have Gun Show and Gomer at The Annex today. Hope to see them out there again!

ANNOUNCEMENTS:
Crucible is Saturday. Do it. Or don’t. But really, do it.

The Problem

THE SCENE: Crisp and delightful morning.
F3 WELCOME & DISCLAIMER:Given 
WARM-O-RAMA:

  • SSH IC X20
  • Imperial Walkers IC X20
  • Arm Circles IC X20
  • Merkins IC X10

THA-THANG:

Our problem we got to carry for the duration of the workout was a 50 pound exercise bag known as The Problem. PAX had to ask for it to be taken from them when they were tired of it. It was up to each individual to determine when they wanted to pass it to someone else. Each PAX would use The Problem for all exercises that could reasonably be done with it (Squats, burpees, etc).

Mosey to berm near walnut grove.

11s on hill – Hand Release Werkins/Squats. 11s were done up and down the other side of the hill, meaning that the PAX would have to run up the hill, then down the other side before completing each exercise.

Crawl Bear up the hill (feet first) and Bear Crawl down.

11s on the hill – Carolina Dry Dock/Body Bag Builder (You’re welcome OP)

Walk crab up the hill (feet first (also, stupid hard)), and then crab walk down the hill.

3 Hill Sprints and SSH till all in.

Mosey back to Start Ex.

MARY:

Partnered up and did some Bring Sally Up with BBS. PAX interlocked feet and went halfway down on “Bring Sally Down.”

Flutter Kicks IC X60

Stargazers OYO 30 seconds

COUNT-OFF & NAME-O-RAMA
Steinbrenner, Sonic, Yard Sale, Teacher’s Pet, Grimace
CIRCLE OF TRUST/BOM:
We all have problems. Asking for help with those problems is hard, especially as men. Saturday’s problem was just carrying around a 50 pound bag everywhere. For our problems outside of the exercise, we have to know when to ask for help. It’s easy to hold on to a problem and think that we got this, but as evidenced by the workout, whoever holds on to the problem long enough burns out, slows down, and gets behind – something completely normal given the circumstances. You’re surrounded by men, by pastors, by counselors, by spouses, by friends, by PAX, and by Christ, all of whom are willing to help you carry your problem.
MOLESKIN:

Yard Sale and TP held onto The Problem the longest and got a killer workout. Beasts!

Nature Boy is faster than I thought. Couldn’t hang with him in the Buffalo 50k Relay. I still owe Halpert $30.
ANNOUNCEMENTS:
Crucible this Saturday. YHC will be working, but will send warm thoughts and prayers to the PAX having a good time that morning.

What’s Worse than Tony Hawk Burpees?

THE SCENE:
Not nearly as wet as the 100% chance of rain that the forecast had me expecting.

F3 WELCOME & DISCLAIMER
Do not taunt Happy Fun Ball.

WARM-O-RAMA:

PAX were informed that the first exercise would be 20 SSH; 10 In Cadence and 10 In Silence.  Warning was given that there would be a penalty for not finishing together.

  • SSH x20 (10 IC, 10 IS)
    • Burpees x10 (thanks, Charles Edward Cheese)
  • Daisy Pickers x15 IC
  • Imperial Walkers x15 IC
  • Windmills x15 IC
  • Little Arm Circles x10 IC (each direction)
  • Mosey to Heartbreak Ridge

THA-THANG:
Part 1
11’s. Alternate between two exercises (one at the top of Heartbreak Ridge, the other at the bottom) with the total number of reps always equaling 11.  Earlier this week I made two promises to Speedy — that there would be no Tony Hawk Burpees, and that the PAX would wish that there were.

  • Bottom of HR – 10 Tony Hawk Bodybuilders.  Top of HR – 1 BBSU.
  • Bottom of HR – 9 Tony Hawk Bodybuilders.  Top of HR – 2 BBSU.
  • Bottom of HR – 1 Tony Hawk Bodybuilder.  Top of HR – 10 BBSU.

Tremor and Speedy are beasts, and finished a few rounds ahead of everyone else.  Because they are HIMs, they held plank, did shoulder taps, etc. while waiting for the Six, and encouraged others to join them upon finishing.  Everyone repeated the final round with the Six.

Part 2
What’s better than 11’s?  More 11’s!  Merkins/Squats.

Heartbreak Ridge sucks.

Part 3
What’s better than more 11’s? More more 11’s!  Squats/Monkey Humpers.

Heartbreak Ridge really sucks.  Mosey back to STARTEX.

MARY:
Nope

COUNT-OFF & NAME-O-RAMA
8 PAX:  Bailout, Choker (QIC), Chuck E. Cheese, Grimace, Incognito, Roomba, Speedy, Tremor

CIRCLE OF TRUST/BOM:
The impact of Social Media and technology in general has been on my mind a lot the last few months.  Last week Speaker posted a link to a book called Digital Minimalism.  I picked up a copy yesterday and am excited to dig in.  One thing the author recommends is to start with a “Digital Declutter”:

  1. Put aside a 30-day period during which you will take a break from optional technologies in your life.
  2. During this 30-day break, explore and rediscover activities and behaviors that you find satisfying and meaningful.
  3. At the end of the break, reintroduce optional technologies into your life, starting from a blank slate.  For each technology you reintroduce, determine what value it serves in your life and how specifically you will use it so as to maximize this value.

I’m looking forward to reading more about this process and the other things the author recommends.  I feel like there is a lot of clutter and distraction in our lives that prevents us from having a higher impact.

MOLESKIN:
Welcome Incognito, a Willy Loman from F3 Lexington.  That dude conquered Heartbreak Ridge like it was nothing.

25% of the way toward my Q-signing of the Nanner Flag.

ANNOUNCEMENTS:
QSource lunch today at Germantown Whole Foods.  Topic:  JESTER

DOOKIE

THE SCENE: Crisp, ice in the leaky parking lot, the moist ground was hard and crunchy
F3 WELCOME & DISCLAIMER: Given
WARM-O-RAMA:

IC 20 SSH, 10 Daisey Pickers, 10 Windmills, 20 Hillbillies, Stretch OYO due to jogging, Mosey to Lot below playground.
THA-THANG:
Completed with Green Day’s DOOKIE softly setting the mood cause The Turd

5 Stalls with different exercises. 1 Min AMRAP then switch to the next stall.

Round 1

  • Bear crawl up hill Crawl bear Down
  • Curls, 25# barbells, or 30# plate
  • Burpees
  • Jump Lunges
  • Jump Squats

1/4 mile run as quick as possible. Carolina Dry Dock till all in. 1/4 Mile run, Carolina Dry Dock till all in, then 5 Carolina Dry docks

Round 2 (people’s choice) Captain Obvious is the only one who suggesting anything…. so i tried to incorporate all his stuff…. Reverse burpees weren’t in the exicon and i didn’t care to ask….. so

Round 2 (1 min amrap then next stall)

  • 8 count body builders
  • Curls
  • Burpees
  • Jump Lunges
  • Hand Release Merkins then Jump Squat.

Repeated above run

Round 3

repeat of round 1. we did 6 rotations then hit time.

MARY:
Who?
COUNT-OFF & NAME-O-RAMA
3 PAX Tremor, Grimace, Speedy
CIRCLE OF TRUST/BOM:
Keep going even in the face of personal failure.
MOLESKIN:
Tremor laughed in the face of hand release Merkins and did Clap Merkins instead. It sounded horrible.
ANNOUNCEMENTS:
Crucible on the 30th.

Old Dog. New Tricks.

THE SCENE: BanANNEX; crispy air, 34 degrees and sprinkly

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

  • SSH x 20 IC
  • Imperial Walkers, in motion, clockwise while doing Arm Circles (F) x 20 IC
  • Imperial Walkers, in motion, counter-clockwise while doing Arm Circles (R) x 20 IC

THANG: 

Mosey to nearby field of pain: Base of hill (STARTEX)

  • Perform OYO Merkin (x5), Burpee (x5), 8-ct Body Builder (x5) then Body Bag Builder (x5)…<8-ct Body Builder but add 2-ct Mtn Climber just before Merkin=voila!!!>…submitted AND approved by Exicon Cmte folks
  • Bear Crawl 50 yards to top of hill
  • Jump Squats and touch wall x 5 OYO
  • Crawl Bear to base of hill
  • Alternating Shoulder Taps until All In
  • Perform OYO Merkin (x10), Burpee (x10), 8-ct Body Builder (x10) then Body Bag Builder (x10)
  • Bear Crawl 360, clockwise (Bear Crawl in a 360 degree rotation while moving forward…submitted AND approved by Exicon Cmte folks) to top of hill
  • Jump Squats and touch wall x 10 OYO
  • Crawl Bear 360, counter-clockwise to base of hill
  • Alternating Shoulder Taps until All In
  • Mosey around parking lot as a group
  • Perform OYO Merkin (x15), Burpee (x15), 8-ct Body Builder (x15) then Body Bag Builder (x15)
  • Crawl Bear to top of hill
  • Jump Squats and touch wall x 15 OYO
  • Bear Crawl to base of hill
  • Alternating Shoulder Taps until All In
  • Mosey as a group ending back at shovel flag

MARY: 

  • N/A

COUNT-OFF & NAME-O-RAMA:
6; Tremor, Grimace, Slots, Speedy, Bailout  and O Positive (YHC).

CIRCLE OF TRUST/BOM:

FAITH

Lay your plans, goals and dreams at the base of the feet of the Lord and let Him take care of the rest.

MOLESKIN:

Smokefest that will gas the fittest of the fit and push everyone to their own limits.  Bear Crawl variations for the win.  We did work and got better together.

Perspective:

  • Merkins=120* (a movement in all 4 exercises)
  • Burpees=90
  • 8-ct Body Builders=60
  • 10-ct Body Bag Builders=30
  • Bear Crawl (variations)=300 yds; 150 yds uphill; 150 yds downhill

#ISI #ComingToAnAONearYou

CMU Arm Day

THE SCENE: Shorts weather. Daylight crept up during our workout.

F3 WELCOME & DISCLAIMER: Given. I’m so unprofessional, my left glove and right glove didn’t match.


WARM-O-RAMA:

  • SSH IC X20
  • Imperial Walker IC X20
  • Arm Circles IC X10 forward X10 reverse
  • Overhead Arm Clap IC X20
  • Berkin IC X10
  • Squat IC X20

THA-THANG:

Arm Day with CMUs.

  • Berkins IC x20
  • Blockee OYO x25
  • Colt 45(75) Lower and upper curls were 4 count IC x15 and full curl was 15 OYO for a total of 75 reps.
  • Overhead Arm Press IC X20
  • Wonderbra OYO x10 (I lead these incorrectly, and they were terrible)
  • Tricept Press IC X20
  • CMU Squat IC X20
  • CMU Calf Raises IC X? (We lost count somewhere around 14 and started over at 1).
  • Berkins IC x20
  • Blockee OYO x20
  • Colt 45(75) Lower and upper curls were 4 count IC x15 and full curl was 15 OYO for a total of 75 reps.
  • Overhead Arm Press IC X20
  • CMU Squat IC X20
  • Tricept Press IC X20
  • CMU Calf Raises IC X30

1 Minute AMRAP until 0610

  • Curls
  • Overhead Press
  • Berkins

MARY:

  • Flutter Kicks w/ CMU presses IC X30
  • American Hammer
  • Flutter Kicks no CMU IC X20

COUNT-OFF & NAME-O-RAMA
Soybean, Park Bench, Tremor, Speedy, Grimace (0 FNG)
CIRCLE OF TRUST/BOM:
Pay attention to the little things. It’s easy to get in a habit of going on cruise control, but be intentional about the small things because they can impact the big things. For example, YHC grabbed two gloves that didn’t match this morning. Not only did they not match, but one was fingerless which isn’t ideal for a CMU workout. Don’t be like Grimace. Pay attention to the small things.
MOLESKIN:
One of our own just welcomed in a baby, and another is expecting one any time.
ANNOUNCEMENTS:
The Annex has the best bananas. #fact

22nd = 22 Reps

THE SCENE: Rain. Always rain when YHC Qs. 
F3 WELCOME & DISCLAIMER: Given twice.
WARM-O-RAMA:

  • SSH IC X22
  • Imperial Walkers IC X22
  • Arm Circles IC X22
  • Something else I can’t remember IC X22

THA-THANG:
Keeping us dry meant staying under our pavilion. To keep our heart rate up, each exercise was performed immediately after all PAX had completed the previous exercise.

  • Dips IC x22 (2=1)
  • Squats IC x22 (2=1)
  • Merkins IC x22 (2=1)
  • Calf Raises IC x22 (2=1)
  • Inverted Rows or Inverkins IC x22 (1=1)

10 count

  • Jump Squats OYO x22
  • Lunges OYO x22 (2=1)
  • Carolina Dry Docks (with feet on benches) OYO x22
  • Burpees OYO x22

20 count

  • Dips IC x22 (1=1)
  • Squats IC x22 (1=1)
  • Merkins IC x22 (1=1)
  • Calf Raises IC x22 (2=1)
  • Inverted Rows or Inverkins OYO x22 (1=1)

20 count

  • Jump Squats OYO x22
  • Lunges OYO x22 (1=1)
  • Carolina Dry Docks (with feet on benches) OYO x22
  • Burpees OYO x22

30 count

  • Dips IC x22 (1=1)
  • Squats IC x22 (1=1)
  • Merkins IC x22 (1=1)
  • Calf Raises IC x22 (2=1)
  • Inverted Rows or Inverkins OYO x22 (1=1)

MARY

  • American Hammer IC X22
  • Flutter Kicks IC X22
  • BBS OYO X22
  • American Hammer IC X22
  • Flutter Kicks IC X22
  • BBS OYO X22

COUNT-OFF & NAME-O-RAMA
Tremor, Speedy, and Grimace (0 FNG)
CIRCLE OF TRUST/BOM:
Looked at Philippians 4:13. Talked about endurance and how it relates to that verse.
MOLESKIN:
Tremor posted for his 6th consecutive time and signed his name to the Annex flag.
ANNOUNCEMENTS:
YHC will likely be doing the Crucible.

Merkin .8 Mile and a Crawling Dora at the Annex

THE SCENE:  Not quite a frozen tundra, but it was a bit chilly with the winds blowing across the plains of the Annex.  

F3 WELCOME & DISCLAIMER: Done X 2

WARM-O-RAMA:
SSH – 25 IC

Daisy Pickers – 20 IC

THA-THANG:

Merkin Mile – We ran .84, but did 10 extra Merkins

 

Partnered up for Dora 

P1 bear crawls to end of lot then runs to other end and back

P2 exercises

Excercises:

100 Burpees

200 Lunges

300 LBC

200 Squats

100 Big Boy Situps (We got to about 85 before time was called)

 

MARY:  No time, but LBCs and Big Boys provided the necessary burn.  

COUNTARAMA/NAMEARAMA – 5 PAX (No FNGs):  Speedy, Grimace, Tremor, Snowman, Bailout

 COT:  Speed bumps are designed and constructed on our roads so that, motorists will apply some sense of control while driving. It keeps them cautious and reduces their haste. Having to drive through some areas without these bumps, will be an outright suicide.

Today, the world is almost accelerating faster than the wind. Everything is on a high speed. High Speed Internet, Fast food, fast lane, fast track, crashed courses, fast this and fast that – everyone you see, is in a hurry to achieve one thing or the other.

The thought…SLOW DOWN.  Spend quality time in prayer.  Play with your kids.  Ask someone how they are doing and actually dig in.  Apply the breaks…and enjoy the speed bumps. 

 

We All Need It

THE SCENE: 30ish feels like 20ish with the windish.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Dutifully done. Lil Stretchy done.

THA-THANG:
Rucked clockwise around Patriot Lake for 2.2 miles, then turnback for 4.4 miles total. Cut a little short for time.

MARY:
There’s something about Mary, she wasn’t there bc girls ain’t allowed. They came later for FiA.

COUNT-OFF & NAME-O-RAMA
5 PAX, 0 FNG: 2 *345*ers, Dial-Up and Hello Kitty, Shoestring (Shoelaces was absent), NatureBoy, QiC Photoshop

CIRCLE OF TRUST/BOM:
Off the cuff, so best I recollect, here’s what I shared: Encouragement. We all need it. Especially when things get difficult, which is a lot. We have a great group of fellow HIMs to push us, lift us, motivate us to be better, do better.

MOLESKIN:
Pace should have been faster but my inexperience with leading a ruck made it difficult to pace it right, however, it worked out because mumblechatter was good and it allowed us to conserve for Shoestring’s Q School that was to come.

PRAYERS/PRAISES:
Nature Boy’s Father-in-law Dennis diagnosed with cancer. Pray for peace and health, but also that NB can connect with him and love on him.