A trip down memory lane
QIC: Rudolph
Date: 8,6,2022
PAX: Van Gogh, Subfloor, Ziggy Stardust, Crash, Ziffel
Hey, let’s Q at the first AO I visited in Dash-Strong. My second will be this Tuesday at Parliament, if you’re interested. So, all the Murph guys left except Van Gogh. Probably smart.
Mission Statement, 5 Core Principles, Disclaimer, heads up on the theme of the workout.
Warm-up (asked for a repeat of cadence when I say cadence. Gashouse hangover): Side-straddle hop, arm circles (SINGLE COUNT!), Chain Breakers, Swimmers, Whirly with a clap, Quickmills, Sprawls, Lunge with a twist, LBC’s. Full body warmed up. Mosey to the hill for a….
Jacob’s Ladder – at the launch of Gashouse, I thought I was bad news. Halfway through the Jacob’s Ladder I was gassed and wanted to quit. Swiper ran up and said “hey, let’s go up this hill”. That’s it, sold on F3. Guys helping other guys get better, no billy badass stuff. Anyways, run up the hill, 1 Burpee (with a clap!). Run down, run up for 2….repeado until 7 done. Great push by all here. That hill is perfect. I will use it more. So, let’s mosey to the blocks for….
Pain Lab – I told the group what led us to create Pain Lab – some guys can’t do high impact like run, we need a place to have Fellowship and modify when you’re on IR, and we need to lift weights to maintain muscle mass, as losing muscle mass outpaces cardio loss as men age. With that we did some block work, 2 rounds of the following:
Diamond Merkins
Prisoner Squat
Pull-Overs
Reverse Lunges
Upright Rows
Speed Skaters
Half-Moons (these are truly awful, highly recommend)
Figure 8’s
American Hammers
CDD’s….with a little bit of Rudolph mix-up on these, fun times. After two rounds, I led a slow, slow walk to the right side of the parking lot for what is my gift, to the great AO of Alcatraz:
Alcatraz Breakout – or some other name, up to Van Gogh :). The is focused on teamwork, I relayed the story of after my month in the hospital, my Gashouse brothers moved every stick of furniture in my house, and my family, which gives meaning to what F3 is about. Many hands make light work! Anyways, pair up.
*side note – I made a playlist focused on Prison, Jail, Cops and Justice. When we got to the lot to do the breakout, “Jailbreak” by Thin Lizzy hit. Total coincidence, awesome.
Exercise – pair up, and in every parking space one partner must do 3 Wolverine Burpees (burpee with a Perter Parker mixed in, essentially 3 push ups), while the other partner runs half-way to through the lot and back. Switch. 3 WB’s must be paid to each space. Crash and Subfloor put in work here. The first team that gets to the end must yell “PRISON BREAK”, and all of us form up in a circle. Last thing is 5 consecutive waves of Merkins, and it has to look good. We did it, Alcatraz escaped. Mosey to start for finale.
6MOM – landed right at 6:54, so that was cool. Each Pax called out an exercise. Fun finish – TIME.
Announcements – Ragnar and other activities will mean light attendance. Ziffel has the Q at Alcatraz next week, if you’re here then support him.
Prayers – Suede’s Dad, Ragnar team and other F3 safety and success in iron sharpening. YHC took us out in the old school standing arm lock circle. T-claps to Van Gogh for Murph ahead of this, to Ziffel for awakening from whatever coma he was in beforehand, to Subfloor for mumble chatter and push, and to Crash for a GREAT push on the Jacob’s Ladder, and Ziggy for pushing that blockwork.
Always an honor – Rudolph
