Date: December 17, 2018<\/p>\n
Pax: Van Gogh (Co-WB), TPS, Bevo (Co-WB), Manscape, RedEye, InkSpot (WD), Greenspan (QIC)<\/p>\n
This one had been brewing in YHC\u2019s head for a few weeks. Having gone through a WIB at Mt. Tabor UMC (MTUMC) Qed by Sgt. Schultz several weeks ago and having received the Sarge\u2019s approval to further utilize the space on the edge of the Outhouse AO\u2019s northern frontier, YHC brought a plan intended to work the full body with particular emphases on the shoulders and legs. After providing the F3 mission statement and disclaimer, YHC initiated the beatdown.<\/p>\n
Warmarama (IC):
\u2022 SSHs x 20
\u2022 Seal claps x 20
\u2022 Abe Vigoa (Bevo Slow) x 5
\u2022 Whirly with the Clap x 15<\/p>\n
The Thang:<\/p>\n
We moseyed from Leinbach\u2019s parking lot to MTUMC. There are chest-high brick pillars on the west side of the facility. Pax were instructed to partner up.<\/p>\n
\u2022 Partner A performs AMRAP get ups on the brick pillar, Partner B runs ~50 yards to the edge of the parking area and back; flip flop and repeato x 3<\/p>\n
We moseyed a little further down the west side of the facility where a brick retaining wall provided the perfect apparati for the following:<\/p>\n
\u2022 One-legged High\/Low\/Mid balance drill (switch legs mid-way)
\u2022 Derkins x 10 (IC)
\u2022 Pulse lunges with one foot on retaining wall x 10 (IC, switch legs mid-way)
\u2022 Derkins x 10 (IC)
\u2022 Copperhead Squats x 10 (IC)
\u2022 Derkins x 10 (IC)<\/p>\n
We moseyed back around to the east side of the facility. YHC planted an orange cone at the southeast corner of the parking lot and instructed the pax, \u201cThis is where you\u2019ll turn around.\u201d We moseyed down the hill where we found bricks! Partnerships formed earlier were to reunite.<\/p>\n
\u2022 Partner A performs AMRAP jack reachers with bricks, Partner B runs to cone ~100 yards away and back; flip flop
\u2022 Partner A performs AMRAP jack reachers with bricks + wall sit, Partner B runs to cone ~100 yards away and back; flip flop
\u2022 Partner A holds a single jack reacher with bricks + one-legged wall sit alternating legs on pax conducted 10-counts, Partner B runs to cone ~100 yards away and back; flip flop<\/p>\n
We returned the bricks to that very nicely stacked pile and circled up.<\/p>\n
\u2022 Pax #1 leads the group with 1 squat + 3 jack reachers
\u2022 Pax #2 leads the group with 2 squats + 6 jack reachers
\u2022 Etc. We reached 8 squats + 24 jack reachers at which point the \u201cDon\u2019t Q it if you can\u2019t do it\u201d maxim came into effect.<\/p>\n
We moseyed back to the shelter at Leinbach.<\/p>\n
\u2022 Dips x 20 (OYO)
\u2022 Step Ups (10 each leg, OYO)
\u2022 Dips x 20 (OYO)<\/p>\n
Just enough time for 3 minutes of Mary in the parking lot.<\/p>\n
\u2022 Ring of Fire x 2
\u2022 Divebombers x 5 (IC)<\/p>\n
FIN!<\/p>\n
COT:
Announcements:
\u2022 The Estate and the Outhouse will converge both 12\/24 (at the Outhouse, Van Gogh on Q) and 12\/31 (at the Estate, Sassy on Q).
\u2022 Van Gogh has WIB on Thursday. Parking lot TBD.<\/p>\n
Prayer Requests:
\u2022 Keith Vest, BooBoo\u2019s brother in law, undergoing chemo;
\u2022 YHC\u2019s father, who begins radiation and chemo on 12\/26;
\u2022 Van Gogh has a co-worker who lost his brother-in-law in a plane crash. Prayers for the whole family.
\u2022 For F3 men to be aware and seeking out the lonely, lost, and heartbroken during this time of the year, both in our families and in our other spheres of life.
YHC took us out with prayers offered up for the Lord to remind us to be on the lookout for those who have no one and no thing, who need the fellowship and encouragement of F3.<\/p>\n
NMM:
Great morning to be with these men. The workout was only exceeded by the fellowship.<\/p>\n
Ink Spot\u2019s first words upon arrival: \u201cUh oh. He\u2019s got the cone out.\u201d Nothing to fear for the War Daddy as he dominated the workout and was at the front of the moseys.<\/p>\n
YHC and VG both arrived with sweatshirts on. YHC shed his after warmarama (4 minutes into the workout); VG shed his during the sets of dips (41 minutes into the workout) with no apparent sweat. What\u2019s up with that? Sans sweatshirt, VG was able to put YHC\u2019s feet on the ground twice during ring of fire.<\/p>\n
VG also returned the Outhouse to a vertical position. Apparently, it is toppled each weekend. VG did hear some sloshing of fluids inside.
YHC enjoyed partnering TPS. YHC doesn\u2019t cross paths with TPS very frequently, but TPS always brings it in a calm, quiet way.<\/p>\n
Manscape always puts in all the work and doesn\u2019t take shortcuts on reps or form. YHC admired his get up form while YHC\u2019s would have been grounds for disqualification.<\/p>\n
Being with Bevo is always a highlight. Although we attend church together and sometimes cross paths at FlyWheel, it feels as if we haven\u2019t been at a workout together for a couple of months. Bevo\u2019s wheels were moving on the uphill runs.<\/p>\n
RedEye is godfather of the Outhouse, the giant on whose shoulders we stand. He put in some extra credit pre-workout, getting ~3 miles in, or, as someone remarked, \u201cEnough to get your head steaming.\u201d He seemed fresh enough to crush the order of business.<\/p>\n
Several pax noted the other potential pieces of equipment around MTUMC for future beatdowns.<\/p>\n
Following the departure of all pax except Bevo, YHC and the co-WB observed six (rein)deer run through Leinbach Park straight at the Outhouse (portajohn).<\/p>\n\n\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Date: December 17, 2018 Pax: Van Gogh (Co-WB), TPS, Bevo (Co-WB), Manscape, RedEye, InkSpot (WD), Greenspan (QIC) This one had been brewing in YHC\u2019s head for a few weeks. Having gone through a WIB at Mt. Tabor UMC (MTUMC) Qed by Sgt. Schultz several weeks ago and having received the Sarge\u2019s approval to further utilize […]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,76,1],"tags":[],"class_list":["post-7200","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-outhouse","category-uncategorized"],"acf":{"q":null,"date":null,"pax":null},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7200","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=7200"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7200\/revisions"}],"predecessor-version":[{"id":7259,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7200\/revisions\/7259"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7200"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7200"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7200"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}