AO: Da Grizz
When: 04/28/2023
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
This is my 300th post and my 30th Q, and the little bit of OCD in me really likes the symmetry of those numbers, so that’ll be our theme. Arrived around 4:45am to set-up and realized the hill is further away and steeper than I remember, which will add to the difficulty of this workout.
Warm-O-Rama
Jog in place while I went over the introduction and disclaimer.
SSH OYO while I went over the F3 mission, core principles, and credo.
10 warm-up stretches, 3-count cadence x 10 = 300 (Good mornings, Abe Vigodas, Willy Mays Hayes, knee pulls, quad stretch, TIE fighters forwards and backwards, chest openers, Michael Phelps, Reverse lunge with cross arm reaches).
Mosey with coupons to the hill (about 1/4-mile away from flags)
The Thang
Perform 30 reps of a coupon exercise, bear crawl halfway up hill and then run the rest of the way up, jog down the hill, perform 30 reps of a bodyweight exercise, bear crawl halfway up hill and then run the rest of the way up, jog down, and repeat. There were 10 coupon exercises and 10 bodyweight exercises.
Coupon exercises: OH press, chest press, coupon swing, curls, skull crushers, goblet squats, bent over rows, upright rows, thrusters, blockees.
Bodyweight exercises: Carolina dry docks, merkins, monkey humpers, Bonnie Blairs, Bobby Hurleys, Apollo Ohnos, Supermans, crab toe-touches, grady corns, burpees.
Stopped at 5:50 so that we could get back to flags for a full 6 minutes of Mary. Didn’t get through everything, but I would rather have too much planned than not enough.
For Mary we did the following core exercises IC x 10: Gas pumpers, Hello Dollys, leg raises, hamstring leg pulls, farthing (bicycle kick), rope pulls, heel taps, and LBCs. I wanted to get through a few more, but ran out of time.
Circle of Trust
A goal I had this year was to read more. My wife and daughter read a ton…and I mostly just read ESPN articles. So I started a sort-of book club with my M. So far we have read Atomic Habits together, and are now on Die with Zero (both recommended by other PAX). Another goal I have is to get to 300 posts in one year. No specific reason really…just a goal I had to keep up with working out. I learned from Atomic Habits to focus on a daily habit (like getting up and posting everyday) in lieu of thinking about the 300 goal. If I stick with my daily habit, my goal is achievable.
Naked Man Moleskin
I basically stole this workout plan from Bob Villa’s birthday beatdown at the Wood….instead I used 30 reps instead of 43, and filled in the rest of the time with a little more stretching and ab work. Thanks Bobby V!
Thanks Soft Hands for having my 6 and for having the candor to tell me how to take a proper photo!
Thank you to Ozark for the coffee, and to the group who joined me afterwards at Norma’s for QSource. Great discussion today.