PAX of 22 in the back of Carroll Middle ready for The Blitz, VSF planted this week. Temps in the 50s are bringing out the masses out. YHC’s first QIC at a KB workout was today, so I brought a trusty helper to facilitate the festivities but it gave an irish goodbye minutes into the set. Despite the lack of technology the band played on…..boy did they.
The Thang:
Warm-Up: SSh x 15, Mtn Climbers x 15, Merkins x 15, Tricep Extension x 10, Curls x 10
The Get Down: Squats x 15, Prisoner Squats x 15, Bob & Weave x 15, Passing Lunge x 15, Around the World x 15, Figure 8’s x 15….mosey to the track & partner up
Catch the Farmer: Partner 1 takes both KB’s and walks, Partner 2 performs 10 hand-release merkins and runs to catch Partner 1. Tag and rotate for 1/2 mile. Squat hold with KB till all PAX are in.
Circle of Pain : Curls x 20, Press x 20, Tricep extension x 15, Lift Clean & Press x 10 L&R each, 2 Arm Swing x 20, Curls x 15, Press x 15, Tricep extension x 12, Lift Clean & Press x 7 L&R each, 2 Arm Swing x 15
Step-Up: Walk steps up and down with KB, final trip with KB over the head and gather on wall
The Burn: People’s Chair with KB for 2 minutes, Bent over Rows x 20, People’s Chair with KB x 30, High Pull x 20….mosey to grass
KB Mary: Repeat 10 Sit & Press + 10 American Hammers for 2.5 minutes, Flutter Kicks with KB over body x 25
COT with prayer by Cinderella
QOD: “Nearly all men can stand adversity, but if you want to test a man’s character, give him power” – Abraham Lincoln
Naked Moleskin:
–The Arena is this Friday, 2pm run from Pullen w/ a 2:30 workout.
-F3 Raleigh Town Hall is Sunday at PR’s with an 8pm start, RSVP to King David
-F3 Connect is Sept 23rd @ Mia Francesca with Chong Li sharing his Kokoro experience, 8 spots left. What Chong completed is a big deal, can’t wait to hear all about it.
-Brought some outlaw country music for the PAX, speaker faded after the Benny Hill theme song. #batteries #epicfail 3.5 + years of posting & Q’ing dozens of workouts, my first KB. Takes more planning but worth it, had a blast. Was always uncertain about leading one so it was a step out of the comfort zone, those feeling the same way need to sign up and thank me later. Yahoo! (I have a BlackBerry, so this is fitting) helped debut the Sit & Press as well as the Bob & Weave (more comfortable at home than on the road, a keeper but needs some smoothing) to mix. Money Hose & Pepe inspired the Farmer carry part. I agree with White Shoe, would be interesting to see that go for a mile.
-#wirdafugarwi & other BRR teams were well represent this morning at The Blitz, see we’re more than just runners (or we’re just tired of running). Missed having Denali though, YHC expected him to post and on purpose did not call Spiderman Merkins to show I can Q a workout without calling them. Enjoyed seeing Tongue in Groove as well, in particular him struggling at something for a change…..he was in a battle during the Lift Clean & Presses. TnG is as solid of a person as they come, watching him run around effortlessly at workouts gets a little old that’s all. Think Fazio enjoyed that sight the most, previous comment not validated. Aye!
-Kotters to Rainbow, nice seeing a former regular make a return appearance. Don’t be a stranger. Also good to see proud papa White Shoe, posting at The Judge has given him some comfort venturing OTB. Nothing is that far away at 5:15am. Pygmy is becoming a F3 regular posting at different AO’s, someone EH that guy to co-Q a workout. Tiger Beat has to be clothes shopping for the fall, guy changed the way he lives and it shows.
-A great cascade effect of F3 is the comradery developed which cultivates men having conversations with each other that would otherwise not happen, it’s “the glue” of the 2nd F. Another great example was this morning before the workout when YHC overheard Popeye discussing various china patterns with other PAX members. The newly engaged has many decisions ahead, glad he has brothers to lean on for help. Not sure who was providing the feedback, but Epoxy might be a good resource in the future….man knows his way around a Belk store. Dredd if you are reading this I have your back, wiping that rain off my cheeks too.
-T-claps to the guys who have set a solid foundation for The Blitz. Chong Li got it started, Bob Vila grew it while keeping it going and Cut Me Mick/Gard Dogg have led it to a #problematic level. Great leadership with rotation, to lead is to serve.
-Prayers for Cherie Berry’s mother-in-law, expecting moms, PAX making better decisions each day, husbands fighting to stay as husbands, and those unspoken.
-As always leading a group of quality men is an honor, looking forward to being a follower tomorrow. #leadersleadingleaders
and it’s still a final: Cobbo Wabbo 118 Team Lucero 56
