No Country For Cold Men

No Country For Cold Men

QIC: Greenspan

Date: 11/17/18

Pax:  Root Canal (WD), Little Piggy, Bevo, Spicoli, Chitchat (WB), Mutton, Lamb Chop, Greenspan (QIC)

Thistle sent out a mid-week SOS requesting a Substi-Q.  YHC was honored to sub in and pull from the leftovers bag of previous Qs.

The Thang

0700:  Six pax had gathered in the parking lot by the appointed time.  Spicoli, who had HCed with Chitchat the night before, was not among them.  YHC knew Spicoli would show but had also promised the pax that no one would be cold for long.  So we short moseyed to the circle at bottom of the Intimidator (to stay in sight of the launch point) and commenced warmarama:

• SSH x 15
• Copperhead Squats x 15
• Forward ASTs x 15
• Abe Vigoda (so slow that even Bevo approved) x 5
• Whirly with a clap x 17 (Q lost count)
• Backward ASTs x 30 something (Spicoli and Chitchat made their anticipated appearance at this point)
• SSH x 15 repeato to give Spicoli and Chitchat opportunity for warmup

0710:  We moseyed down the steps to the track.  YHC made the disclaimer that we were “going to try something new” with an old exercise.  YHC instructed the pax to partner up for partner carry Indian run around the track.  Instructions were clear that we would run 50 meters to get started and then the pair at the back would dismount and drop for 5 merkins.  They would then run to the front giving space to not slow down the peloton and remount.

• One lap partner carry Indian run with 5 merkins for the back pair
• One lap individual Indian run with 5 burpees for trailing pax

0720:  YHC was gassed after the two laps and filled the time with

• Dips (IC) x 15
• Double-count step ups (OYO) x 20

0723:  We moseyed up to pull-up hill for

• Two sets of hand-walking BTTW (distance ~15 feet)
• Three (?) sets of Bear crawl / crawl bear up the ramp
• Twenty-five reps (OYO) of seated standups on the steps (no hands allowed)

0730:  We moseyed up the steps to find ourselves at the new old launch point for IS and Conspiracy in the Wiley bus parking lot.  Time for Dora.  Partner one does exercise, partner two runs to the other end of the parking lot and back.

• Divebombers x 50
• Low Dollies x 100
• Squats x 150

We moseyed back to the wall to even our shoulders out with

• Two sets of hand-walking BTTW the opposite direction

0747:  We moseyed back down to the track where we did a 1.25 laps with the following instructions:

• Front-facing run in the turns
• Backwards-facing run in the straights

0752:  We moseyed back to the launch point for cross-country abs, all IC:

• Straight-legged crunch x 10
• Bent knee crunch x 10
• LBCs x 10
• Knees turned to the left crunch x 10
• Knees turned to the right crunch x 10
• Legs straight up x 20

0758:  We finished with

• Protractor
• High Dollies

0800:  FIN!

COT:

Announcements:

• November 22^nd (Thanksgiving): Convergence @ 0700 at Hanes Park.
• December 1^st: Mistletoe 5K/half-marathon.  There is an F3 team.
• December 15^th: F3/FIA Christmas Party at Brookberry Farm Club House.  No FIA-led yoga is required for entry.
• December 16^th: Farm Run 5K.  org/farmrun

Prayer Requests:

• Safe travels for all during the holiday week

YHC took us out with prayers of gratitude to HIM for the physical and relational accountability that F3 provides for us as men, an aspect that is missing from most, if not all, other organizations and institutions in our culture today.

NMM:

Strong work from all the pax.  I appreciate the willingness of the pax to try some new things.  Bevo and YHC had discussed some of the ideas on Friday afternoon.  The original plan included the partner-carry Indian run going from the launch point up to Reynolds High School.  In retrospect, that would have resulted in mutiny as we had difficulty following instructions and staying together on the track.

Total distance covered this morning ~2.4 miles, some of which included a person on pax backs.  We did encounter some slightly slippy areas on the track from the leftover moisture of this week’s soaking.

Pax were thankful that YHC’s shirt had a thermometer on the chest to inform them of the temperature.   YHC made good on his promise that no one would stay cold for long.

The hand-walking BTTW was introduced to YHC by Tesh at The Fort during a downrange workout.  Spicoli insisted that we make sure that we even out our shoulders.

The unassisted standups on the steps were hard.  Bevo has sent several uncensored texts to YHC since the workout expressing how he feels about them.

It was great to see Little Piggy out this morning.  Dude pushed himself and others throughout.

Lamb Chop is exceptional and a premier backwards runner.

Root Canal is a freaking beast and a great partner.  YHC wants to be like RC when he grows up in all ways.

Mutton was at his normal exceptional level.  The man just gets it done.

Bevo also has made it a habit of sprinting past YHC during workouts.  For someone who doesn’t like to run, he’s got some wheels.

Chitchat brought both youth and enthusiasm to the workout.  His perseverance on the walking BTTW was exceptional.

Spicoli’s constant smile and push are an encouragement to YHC each workout.

YHC thanks Thistle for the opportunity to sub in and will return the keys to Palin during a RIRO in the rain next week.