Disclaimer delayed and music all for Meter Maid

THE SCENE:

71* and a little muggy. Sweaty weather.

F3 WELCOME & DISCLAIMER

I started to disclaim, only to see Meter Maid’s headlights rolling in. This was at least 4.25 minutes earlier than YHC expected to see MM. So instead of repeating the disclaimer, I waited for him. This delayed us ever so slightly. But we needed a lawyer….

WARM-O-RAMA:

SSH x30 IC

IW’s x20 IC

Tempo Squats x10 IC

Arm Circles x10 IC forward and reverse

Little mosey for about 2 minutes

During the mosey Meter Maid asked if I was playing any music during my Q, which I had not planned on doing. Slightly flattered, and in an attempt to be a man of the people, I acquiesced to MM’s request. Zima may or may not have approved of the list…not that I truly cared about his opinion (Zima, feel free to post with me sometime to hear my playlists. We’ll see!). 

THA-THANG:

We gathered around the fountain at The Saddle. The fountain was not circulating water….I expected more in Germantown.

30 second AMRAP of each exercise (unless noted) with 12 second rest in between.

* SSH x30 IC 
* Merkins
* Squats 
* Walking lunges
* One leg squat (6 each leg) rear leg on table
* Flutter Kicks 
* Werkins (wide arm Merkins)
* Jump Lunges 
* American Hammers
* Derkins (decline Merkin with feet on the bench)
* Squats
* BBSUs

 

We went through this circuit twice. Then we moseyed for about 2 minutes. Then we did the circuit a third time. Then we moseyed again.

Though I had hoped for a train to impose a 10 burpee penalty, none came. We did 10 burpees anyways. No Chumbaburpees today…surprise, surprise.

MARY:

Dealer’s choice…we did LBC’s and some others that I can’t remember.

COUNT-OFF & NAME-O-RAMA

Woody, Speaker, U-Rock, Kudzu, Webelo, Rocket Launcher, Meter Maid, Dawson, Blart, Cheesesteak on Q

CIRCLE OF TRUST/BOM:
Many of us men, and many in our culture, are easily angered and offended. YHC read in Proverbs 19:11 “Good sense in a man makes him slow to anger, and it is his glory to overlook an offense.” We ought to stand for the truth but not always be so easily offended or highly critical when people disagree with us or just generally disappoint us. Jesus endured insult and shame for our benefit. Sometimes we endure far less and complain much more. Let’s aim to be less angry and to forgive more.

MOLESKIN:

This Q is a shoutout/request/dedication to Snowman, who Q’ed a very similar version of this workout months ago at The Levee. Wide Right HATED this workout. I often do this workout in my living room when I cannot otherwise post. It can be completed in a tight space with only dining room chair for the Derkins and single-leg squats.  

ANNOUNCEMENTS:
Convergence Monday at The Barracks.

Sucker. Punch.

THE SCENE:
Green Mile; sixty-somethingish degrees and threatening

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Follow me.

THA-THANG:
Start run.

Counter-punch to Slots’ untimely remarks that Old Ballz has lost his step=3 Hill Repeats (3 up/3 down) IC at garbage dump.

Resume run.

Slots’ watchful eye prophesied more hill repeats near Hyde Lake. 5 Hill Repeats (5/5) IC.

Resume run.

No prophet coulda seen this coming.  Indian Run up the really tall hill (.6 mile) near the place, formerly known as The Kitchen.

Mosey down really tall hill.

Resume run.

1 last Hill Repeat (1/1) at garbage dump.

Finish run.

  • MARY:
    • Ain’t nobody got time for that.
    •  
    • COUNT-OFF & NAME-O-RAMA
      4; Slots, Speaker, Squeegee and O Positive (YHC)
    •  
    •  CIRCLE OF TRUST/BOM:
      Life is full of tall hills and sucker punches.  Expectations change. Circumstances may dictate digging in and fighting through the suck, because that is what is required of us HIM. Relate this to your marriage, raising kids, workplace, fitness.  It is so important we see things through and FINISH STRONG. We all have limits…if we have reached them…and still need help or encouragement or accountability…REACH OUT to your brothers!!!
    •  
    •  MOLESKIN:
      So good to have Outerlooper, Slots, join his brethren this morning.  We put in miles. Ran hills. Mumble-chattered profusely. Except during the sucker punch Indian Run.  Nobody said a word.  It was epic.  Hope Slots learned a valuable lesson, ‘loose lips sink ships’. LOL  We were gonna hit those hill runs regardless. Prayer lifted up for our brother,  Big Perm, who recently  suffered a personal loss.  Proud of the PAX who showed up today to do work and FINISHED STRONG, followed up with some PLC together.
    •  
      • ANNOUNCEMENTS:
        See: Preblast

Putting the BLAZING in Blazing Saddle

TL/DR: AFPT results posted here.

THE SCENE:
As this was my first time at the Blazing Saddle, I rolled in about 30 minutes early to scout out the area.  Today’s THANG was the APFT, and I was hoping to find a nice flat 1-mile stretch for a good out-and-back 2-mile run.  There was good sidewalk going westbound, but only for a half mile and it included a major intersection – no bueno.  Eastbound had plenty of distance and no intersections, but no sidewalk.  We’d have to settle for 8 laps around the high school track – which, in my experience, sucks.

F3 WELCOME & DISCLAIMER:
Affirmative

WARM-O-RAMA:
1/4 mile jog to the track (except we did it in between the Situps and the 2-Mile Run)

THA-THANG:
The Army Physical Fitness Test.

Event 1:  Push-Ups, AMRAP 2 minutes.  (See Soybean’s original APFT backblast for the detailed explanation/instructions that were read to the PAX for all 3 events.)

Event 2:  Sit-Ups, AMRAP 2 minutes.

Event 3:  2-Mile Run.

MARY:
1/4 mile jog back to the Shovel Flag

COUNT-OFF & NAME-O-RAMA
11: Billy Blanks, Chastain, Choker, Dawson, Flipper, Halpert, Lochte, Speaker, U-Rock, Webelo, Woody

CIRCLE OF TRUST/BOM:
The point of taking the APFT is not to compare yourself against the next guy.  The point is to compare yourself against yourself; to see the progress you’re making as you Accelerate your King.  Post regularly.  Push yourself.  Let’s get stronger together.

MOLESKIN:
The Blazing Saddle PAX have been doing work!  They killed the APFT – there was not a single run time over 15:30.  TCLAPS!

ANNOUNCEMENTS:
Memorial Day convergence on… Memorial Day.

Block work at The Saddle

  • THE SCENE: Perfect
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • SSH-50 IC
  • Shoulder Press-20 IC
  • Slow Daisey Pickers-15 IC
  • Ascending Curb Crawl with Merkins 1-10

THA-THANG:
CMU Work

  • Shoulder Press-10, Overhead Squat-10, Curls-10, run to the end of the lot and back and hold plank
  • Merkins-10, Flutter Kicks-10, Burpees-10, run to the end of the lot and back and hold plank
  • Mountain Climbers-10, BBS-10, American Hammer-10, run to the end of the lot and back and hold plank
  • Indian run with PAX performing 5 Burpees and then catching up to the pack
  • Bear Crawl CMU drag to the flag then do 25 Merkins and drag the CMU back
  • Hold CMU above head and walk to the flag then do 10 Burpees and walk back
  • Lunge walk with CMU to flag then do 25 squats and lunge walk back

MARY:
LBC-30 IC
COUNT-OFF & NAME-O-RAMA
14 PAX, Woody, Speaker, Meter Maid, Weblo, Shoestring, Nature Boy, Pops, Kudzu, Watchita, Hot-n-ready, Cheesesteak, Billy Blanks, Flipper, U-rock
CIRCLE OF TRUST/BOM:
Life can be difficult! Accelerate in your faith and your relationships.
MOLESKIN:
Lots of good mumblechatter this morning. Everyone worked hard and had fun. We were chasing Cheesesteak all morning.

ANNOUNCEMENTS:
Memorial convergence and the Murph is coming soon.

PRE-APFT [T A P E R]

THE SCENE: Primo–just like having A/C
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Got the PAX stretched, warmed, and pumped
THA-THANG:
Not only was Billy Blanks absent, so was rest time. We got to work quickly for some too-legit-to-HIIT workouts designed to keep the heart rate up. No long European vacations for our lungs on this day!

ROUND 1

Each of the moves below was done 40 seconds on/20 seconds off for 3 rounds

Spider-man merkins
Groiner w/squat
High knee/jump squat combo
Forgotten move #I’ll find the index card one day

BREAK – quick capri lap w/some MARY (thanks Kudzu + Watchita for leading dealers choice)

ROUND 2

Same setup as round 1, except each round of 3 included each move once instead of doing all three at once before moving on.

Tempo merkins
Tempo squats
Sprints

ADVANCED STRETCHING

Sparky led us in some nice stretches in the final few minutes as YHC performed COT. We discussed pursuing true meaning and contribution–an admonition taken from a recent book by David Brooks, “The Second Mountain.” Check out the book–worth a read.

MOLESKIN:
A solid group at the Saddle of Blazing–this team always willing to put in the work and provide encouragement. Solid F-3tention without pretention. Thanks to U-Rock for bringing hot and tasty coffee. My heart rate monitor said we burned 540 calories and sustained over five minutes of max heart rate zone. The PAX significantly improved their aerobic fitness and ability to sustain high-intensity effort for longer. Speed and efficiency were also developed.

Celebrating Moms by Getting Better

THE SCENE: 58 and overcast…nearly perfect
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

  • SSH x 20 IC
    • Abe Vigoda x 10 IC
  • Daisy Pickers x 10 IC
    • Mountain Main Poopers

THA-THANG:
Run 2 miles down greenline

AMRAP Merkins for 2 minutes

Run Back

MARY:
AMRAP BBSU for 2 minutes

COUNT-OFF & NAME-O-RAMA
7 PAX – Speaker, Squeegee, Croissant, Big City, Pirtle, O Positive, Bailout

CIRCLE OF TRUST/BOM:
It’s Mother’s Day…Some of you may not have a mother with us anymore.  Whether you do or don’t , I am going to ask you to take a few minutes today and write them and a hand written note.  If you have them with you, get it to them as soon as possible.  If they’ve already left us, still take time today to reflect on them and write a letter to them.  Let them know you appreciate them.

MOLESKIN:
I hate running.
ANNOUNCEMENTS:

Levee Wild Card

THE SCENE: 60 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH X 25 IC
  • Moroccan Night Clubs x 20 IC
  • Carolina Dry Docks x 20 IC
  • Box Jumps x 20 OYO
    THA-THANG:
  • Indian Run ( 2 Groups)(1/2Mile)
    • 1st Stop Burpees x 10 OYO
    • 2nd Stop Merkins x 20 IC
    • 3rd Stop Hold Al Gore
    • Arrive at Parking Lot
  • Lunge Walk
  • Back Pedal
  • Side Shuffle
  • Partner Up
    • Wheelbarrows – modification lunge walks
    • Mirror Side Shuffle
  • Black Snake Indian Run back to Flag

MARY:

  • Groiners x 20 IC
  • Chill Cut Plank – 1 minute
  • LBC’s x 20 IC
  • Chill Cut Plank – 1 minute

COUNT-OFF & NAME-O-RAMA
Slicnut, Rainbow Warrior, Rocket Launcher, Pronto Pup, Rooter, Watchita, Speaker, Halpert, Webelo, Say What, Krylon, Captain Obvious, Pablo, Fishnet, Leaf Blower, Woody
CIRCLE OF TRUST/BOM:
Something I have learned over the last few months that has taken me many years to learn is nothing is easy.  For the longest, I always worked out to a point until I was comfortable but never challenged myself to go bigger, harder, or had the mental fortitude to go further.  I have run a under 7 minute mile before and thought I had made it but there was no pushing further.  I in the past got comfortable with my physique and weight and thought that is all I will ever be able to accomplish so I didn’t continue to push even further and harder.  I mentally plateaued.  The same can be said with other areas of my life.

MOLESKIN:

ANNOUNCEMENTS:

Green Mile goodness

THE SCENE: Gorgeous as always
F3 WELCOME & DISCLAIMER

4 miles
3 stops for irkins/dirkins x 15

COUNT-OFF & NAME-O-RAMA
6 PAX
CIRCLE OF TRUST/BOM:
Where are you accelerating? Always be accelerating.
MOLESKIN:
Cujos are a great way to spice up the workout. Never trust a dog named buttercup though. 

Who Put Horses in our Stables?

THE SCENE: 60s, A great morning
F3 WELCOME & DISCLAIMER
Done and Done. 

WARM-O-RAMA:
20 SSH IC
10 Hillbillies IC
10 Daisy Pickers IC
20 Arm Circles IC
Mosey to The Stables

THA-THANG:

11s: 10 Pull-ups/Hang –  1 BBSU
Mosey to grassy area outside of tennis courts and partner up.

Catch Me If You Can
Round 1
PAX 1 performs 3 Burpees while PAX 2 runs backwards. Once PAX 1 catches PAX 2. Switch.
Round 2
Repeat with 5 SSHs
Mosey to Fountain

11s: 10 Derkins – 1 Dip
Lunge walk to Endex

MARY:
25 LBCs IC
25 Flutter Kicks IC
15 American Hammers IC
ABCs to “O-U-A-C-H-I-T-A”

COUNT-OFF & NAME-O-RAMA
5 PAX, U-Rock, Webelo, Speaker, Kudzu, Watchita

CIRCLE OF TRUST/BOM:
Set aside time for what matters. Our lives are crazy. Work and responsibilities can take over, and understandably so, that’s how we provide.  Make sure that you are still making time for those in your life that mean the most to you. Date your wife. Call up your parents. Take your kids to the park.

MOLESKIN:
Early morning activity in the stables. Horses, trucks. We did pull-ups anyway. No one knows how to spell Ouachita.

ANNOUNCEMENTS:
St. Jude Marathon Weekend open sign-ups begin tomorrow.

Running and Merkins

THE SCENE: Sunny and 70ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 25

Merkins IC x 15

THA-THANG:
4 mile run

  • 25 Merkins at mile 2
  • 30 Merkins at mile 3
  • 30 Merkins at completion

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
8 PAX (Meter Maid, Pirtle, O Positive, Speaker, Billy Blanks, Nature Boy, Royal Caribbean, Pops)
CIRCLE OF TRUST/BOM:
Don’t underestimate the power of reaching out to guys that haven’t posted in a while. It makes a difference.
MOLESKIN:
Good mumblechatter, Pirtle saw a wild cat of some kind, Royal Caribbean looked strong.