Since handing over the reigns of the Epicenter to the very capable hands of Roach YHC has been visiting other AP’s in an effort to get to know the other PAX of F3 Greenwood better. After posting at Shipyard several times I was eager to Q again so I got on the long waiting list. YHC has also been eager to share my F3 journey and encourage and support those PAX in the beginning of their getting better journey.
The day started for YHC with a 3 mile run with UncleBuck, well the first 1.5 miles was with UB but once we made the turn and headed back I was trying to catch UB. UB is training for a marathon in November and December, yes straight crazy beast mode. YHC is training to see if he will be able to train for the marathon in December. I have till Halloween to flip from the half to the full.
Meet and greet and String Bean rolls in with about 5 minutes till go time and informs YHC where he is from, I forgot :(. He also calls running before bootcamp a Strawberry Shortcake I believe.
Disclaimer Given
We won’t kill ourselves with a ton of reps of one exercise but once we start working we won’t stop working, except 3 brief 10 counts in the 45 minutes.
5:15 Let’s roll. Grab a coupon and circle up.
Sorry no warm-up this morning, I ran 3 miles so I was already warm and loose 🙂
COP
5 Burpees
15(IC) Imperial Walkers
7 Burpees
15(IC) Squats
5 Burpees
30 Curls
7 Burpees
20 Overhead Press
5 Burpees
10 Front Press
7 Burpees
Mosey to the Football Field (Heel Taps for the 6)
Pusher with a 10 count
Merkin- Bear Crawl-Squat-Sprint Combo
Start at the back end zone line and do 10 Merkins, Bear Crawl to the front end zone line and do 10 Squats, Sprint to the 10 and do 10 Merkins, Bear Crawl to the 20 and do 10 Squats, Sprint to the 30 and do 10 Merkins……once you get to the back end zone on the other side of the field Sprint back and do Heel Taps for the 6.
TRav with a 10 count
Mosey back to COP location and do Flutter Kicks for the 6. It should be noted I didn’t say mosey back to the flag because we didn’t have one….Duggar….we actually found out later Mulligan had it but he didn’t post this morning so we were flagless until the end that is when Uncle Buck pulled out the old Fury Flag.
10 to 1
Jungle Boy Squats and We’re Not Worthy
Start with 10 Jungle Boy and 1 We’re Not Worthy, decrease Jungle Boys by one and increase We’re Not Worthy by 1 each set till you do 1 Jungle Boy and 10 We’re Not Worthy.
Curls for the 6
100 Chest Press to catch your breath
Mosey to the front of the school and find a bench.
10 to 1
Box Jumps and LBC
Start with 10 Box Jumps and 1 LBC, decrease Box Jumps by one and increase LBCs by 1 each set till you do 1 Box Jump and 10 LBCs.
Recover called before all finished
Mosey back to COP location…I mean flag as Uncle Buck plants the flag when he returns.
Boy George with a 10 count
25 Bent Over Rows
15 Kettle Bell Swings
25 Overhead Press
50 Chest Press
Done
A word from YHC, see below in NMM
Countorama- 18 PAX
Nameorama – Went smoothly till Shaggy called himself Sugar (say what? instead of money Shaggy obviously has Sugar on his mind)
Announcements –
F3 Dads
Race the Helix Convergence
Prayers and Praise Reports
Blue Ball
NMM
* Mr. Belding grabbed an extra coupon this morning and I wondered why. Later I noticed him doing curls with one foot propped on the extra block and I still wondered why he got the extra block.
* There was absolutely no mumbblechatter today except in remark Sugar made when I referenced going down on Jungle Boy reps. Most of my Q’s are this way not sure if PAX are afraid to talk or constantly trying to catch their breath.
* YHC IW cadence is strong as evidence that was the only other mumbblechatter received or heard. Sugar noted I did 39 while only counting cadence to 15.
* YHC enjoys planning workouts where we do just enough of movements or exercises that it brings you to the point of exhaustion but does not push you over the edge. I enjoy doing this multiple times though the workout. Taking the heart rate to the edge and backing it back down only to bring it back up again.
* My word this morning was that the easy thing is not always the right thing and the right thing is not always easy. Please don’t hear me talking about myself I’m not I’m wanting to encourage and uplift those new to the group and just beginning this journey. YHC began has F3 journey May 9th, 2015, Leap Day for F3 Greenwood. I remember showing up and seeing guys who were there to lead the workout running around the Epicenter track and thinking I hope there are some out of shape overweight guys in this group like me. That 1st workout was brutal and I was so sore for almost a week it was difficult to wash my hair and get out of bed. I posted the next week and it was difficult and painful and the next and then we started mid weeks and I posted. Eventually the soreness and pain got a little better but the workouts were still hard. June 22nd was the 1st run I posted to and I made is 2.5 or 3 miles at a 12 or so minute pace. I kept posting and working and working. I was able to keep going because of all the support and encouragement of other guys in the group. Guys pushing and pulling me to get better.
When I started I was 272lbs and running maybe a 12 minute mile. Today I’m 212lbs and I ran 3 miles before this workout. It has not been easy or pain free, so if your looking for easy and pain free and comfort your in the wrong group. You have to put in work and endure pain to get better.
I tell my boys all the time that if you do the first thing that pops into your head its probably the wrong thing and the easy thing. Our natural reaction is to do what easy and convenient for us and focus on ourselves. The right thing is usually not easy. When I post I don’t just post for myself I post for you as well. I post to get better but I also post to encourage and support you.
As always its a pleasure leading, fellowshipping and working out with you men!
Meatloaf Out!