Author: f3nano

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Disruption Sat Dec 11, 2020

Disturbance to the Status Quo

AO: Olympus

QIC: Co-Q Vespa (VQ) & HT

Pax: Jag with his 2.0’s Seadog and Southpaw, ChoCho, MajPayne, Obadiah, Cheddar, Nano, PopFly, Roddick, Monk, Gadget, El Niño, Zeus, FNG phish, Vespa & HT

Warmup:

20 cadence SSH, Good Mornings, Little Baby Arm Circle forward & reverse, WMH, downward dog and Cobra Kia. The mossy over to baseball dugouts, high knees, butt kickers and karaoke.

The Thang:

Modified Chad WOD:

2 rounds, 100 step ups with active recovery between rounds

End of round 1: balls to wall, shoulder taps

End of round 2: wall sit for 2 min count

fellowship jog to athletic field, turnover to Vespa

“Ricky Bobby” @ the track Hightower front,

El Niño in the back. (2 laps)

“Bear Crawl to Heaven”homage to Choo Choo (The Patriot)

10 Burpees

20 Merkins

30 Calf Raises

40 Shoulder Presses

50 Squats

And Back!

Partner sprints: partner 1 sprints to 50 yard and back, tags partner 2. He does the same. Go for 4 rounds.

Mary:

Flutter Kicks, V Ups, Super Mans, American Twists, Bonnie’s Torture & 4-count Glee’s

CoT:

Words of Wisdom – Disruption, Perseverance & Gratitude

Life is full of Disruption, we must Persevere and give Gratitude to what we have and the ones that have helped us in our journey.

Thankful for my new F3 family especially Choo Choo for introducing me to the group. Shout out to NFG “Phish” and my Co-Q Hightower!

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Slosh Pipes at the Farm

AO: The Farm

QIC: Infinity

The PAX: Chile, Running Man, Cadence, Buzz, and The Colonel.

WarmUp: 20 SSHs IC, 12 Don Quixote, 10 Cherry Pickers IC, 20 Merkins IC, 10 Mountain Climbers IC, and 300m mosey.

The Thang: Circuit Training

The PAX found some toys on the field, including the usual cement blocks, a jumping box (12, 20, and 30-inch options), 50-lb slam ball, 20-lb wall ball, and…Slosh Pipes of varying size/weight. Seeing all these toys, the PAX went at it like kids on Christmas Day, performing the following:

Six stations, rotate once the PAX with the Slosh Pipe is done

Two rounds of the following:

  • 20m Walking Lunge with Slosh Pipe

  • Coupon Press (AMRAP)

  • HRR Merkins (AMRAP)

  • Wall Ball Toss 20-lb ball (AMRAP)

  • Box Jumps (AMRAP)

  • Ball Slam 50-lb ball (AMRAP)

Two rounds of the following:

  • 10 Back Squats with Slosh Pipe

  • Coupon curls (AMRAP)

  • Blockees (AMRAP)

  • Wall Ball Toss 20-lb ball (AMRAP)

  • Box Jumps (AMRAP)

  • Ball Slam 50-lb ball (AMRAP)

Observations: Although this was primarily strength-training, there was a cardio element in continuously working from one movement to the next. The Slosh Pipes added a new challenge in giving the PAX a dynamic (vs. static) load to carry. One PAX pushed himself to the point of spilling the merlot (unconfirmed whether he actually did or not).

CoT: We shared and discussed the following quotes on perseverance:

“Perseverance is the hard work you do after you get tired of doing the hard work you already did.”

–Newt Gingrich (1943- ), American politician, historian, and author

“Many of life’s failures are people who did not realize how close they were to success when they gave up.”

–Thomas Edison (1874-1931), inventor of the light bulb

“A failure is not always a mistake. It may simply be the best one can do under the circumstances. The real mistake is to stop trying.”

–B.F. Skinner (1904-1990), American psychologist

"I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. Twenty-six times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed."

—Michael Jordan

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AO Challenge BERT

AO: LoCo- Wolverine

QIC: Rikers

Naked Moleskin: the LoCo PAX impressed! Between Riblet (2.0) joining the PAX and the designated/assigned lead for each movement segment YHC was impressed. Empire was the quintessential leadoff with the first 50 Burpee round, Bobcat/Shute pushed through the first 100 Merkins- Bobcat repping those out quick, Refueler/Brisket lead 150 walking lunges with Refueler just a lunge machine!, Pre/ MicroChip cadence for 200 air squats- WOW Pre-aka the human Piston, or one trick pony😂, next Gigawatt/Bolt crushing yet another 150 lunges again with a silly fast cadence from Gigawatt in which YHC felt he needed to follow with a bum knee. That stopped fairly quickly for me…don’t ignore the pain my PT’s voice was in my head. Next up was upper body to close it out Beast/YHC for 100 Merkins, and true to his name TBD came unexpectedly out of no where and shouts DONE when the designated leads were still at 80+ respectively- WHAT?!?, and bringing it home with a steady 50 burpees Dialtone blasted it out. We added one more 200m to boot as YHC was so excited to finish and loosen it all out. Each 200m interval between segments was treated with incredible zeal by the PAX. The jutebox was a great call by 3Mile to share across the multi-AO. TClaps to all!!