Conditions
Mid 60’s, and damn near perfect conditions this morning for getting out in the gloom and swallowing down that sweet, sweet #DRP……mmmmmm
In fact, no matter the day, the conditions are always perfect to make the more difficult choice and post at your friendly neighborhood AO.
There simply is no better way to start your day than by slaying that #fartsack like a freshly laid Arya Stark with a cold piece of Valyrian steel to the gut. #sideboob
Did that #TruthNugget get overshadowed with too much pedo?
Just wait Rey, it only goes downhill from here….
At any rate, 21 of @F3Depot’s finest chose to slay the #fartsack and posted this morning for a lot of heavy breathing, sweating, and awkward positions (mostly by YHC on the drive in) in an effort to get a little bit better.
With a crowd like this and a few new things on the menu, the #Mumblechatter and #CropDusting (welcome back, Catoe…if that is even your real name) were at an all time high.
Here’s how it went down:
Disclaimer, Warm Up
After a quick disclaimer, we jumped right into the action with:
- SSH x 11 IC
Fast mosey to the gravel parking lot underneath the light and circle up.
- IW x 11 IC
Moose, our resident mathematician, “specimen”, and Handball cham-peen, immediately notices the “eleven” pattern, confirming for YHC that he is in fact a robot built in the future who has time traveled from the future to save us from a future where robots rule the world. #ironic #Alanis
Remember when the only perils of time travel were the off chance that you’d bump into the younger version of your mom and she’d get the hots for you? #simplertimes
Fast mosey to the bottom of the first entrance and plank on the 6.
- Windmills x 11 IC
Other PAX (with at least one exception, see Moleskin #RockyMountainHigh) also catch onto the eleven pattern.
Fast mosey to the bottom of the second entrance and plank on the 6.
- TTT x 10 IC + TTT x 1 IC #rookieQ
Jailbreak run #AYG to the top of the hill. TClaps to Chubbs for blowing by YHC up the hill even though YHC started running before calling the Jailbreak. #DoucheQ
The Thang
The Thang consisted of a few different items that YHC was sure were guaranteed to satisfy the PAX. We had music, at least one new exercise, a whole new way of counting (together, in cadence), and a veritable cornucopia of rock history.
What could go wrong? #foreshadowing
Phase 1: Whole Lotta Rosie/Fat Bottomed Girls
Have you ever made a photocopy of something….your butt perhaps…and noticed that the copy just isn’t as clear as the original?
At the loving suggestion of Stagecoach, YHC had a case of this after attempting to copy an exercise made famous by our brother from Strut, Socrates.
Side note: if you ever wanna read a backblast full of substance and humor (as opposed to the steaming pile of filler gifs, unnecessarily coarse language, and juvenile “humor” before you currently) give Socrates @PalmettoScot a follow. You’ll be glad you did.
So here goes…..
Legend has it that ummmm…..legendary, first singer for AC/DC Bon Scott (RIP) was a bit of a wild man and also a bit of a chubby chaser. He wrote a song about a well proportioned sheila named Rosie (Whole Lotta Rosie) who had measurements of 42/39/56. The details of their night together aren’t relevant to the workout, but the numbers are. Below is the song if you would like to experience it.
Note Rosie climbing on a train…..perhaps a future design for an @F3Depot T-Shirt?…just sayin’ Pothole.
It would have been logical for YHC to utilize this song as it was intended in the workout, but being unfamiliar with it, YHC chose a similar tune by Queen entitled Fat Bottomed Girls. Here for the sake of completeness (RIP Freddie):
YHC produced a “boom box” (circa 1990 from Rite Aid) complete with tape deck #suckitspotify.
After a minute or so of fiddling with the entertainment system (and being “encouraged” by the PAX with some supportive #mumblechatter), we were off. It went like this:
- Mountain Climbers x 30 Single Count/IC
- LBCs x 42ish Single Count/IC
- Mountain Climbers x 30 Single Count/IC
- Right Leg Double Tap Crunches x 39 Single Count/IC
- On your six, place your right foot on your left knee, then crunch and tap your elbows (alternating elbows) to your right knee, each tap is 1
- Mountain Climbers x 30 Single Count/IC
- Left Leg Double Tap Crunches x 39 Single Count/IC
- Mountain Climbers x 30 Single Count/IC
- Freddie Mercury’s x 56 Single Count/IC
- Swapped out Flutters for Freddies because #Queen
In hindsight, it might have been better to do the above “regular” IC, as YHC was out of breath by about rep 20 and had to practice some inward singing to continue the count.
As I imagine Bon might have been after tussling with Rosie, the PAX were sweaty and overall a little confused, so we moved on quickly to the next phase.
Phase 2: The Black Albums
The history lesson continued with YHC dropping knowledge on the #MenOfDepot. Who was the best band of all time….AC/DC?, Queen?, Spinal Tap?, Kenny Loggins? (Hostel will cut you if you badmouth KL), Metallica?
The correct answer is actually Bananarama (see YHC’s previous backblast for details #ballermove)
YHC was also dropping some #encouragement on the #MenOfDepot. Recall in the famous scene from Spinal Tap, where guitarist Nigel explains that their amplifiers can “put it up to 11” when they really need to rock out. Much like Nigel, the #MenOfDepot can turn it up a notch go beyond what is thought possible.
We’d do this, of course, by doing some 11’s. Naturally, we did this while listening to the soundtrack from Spinal Tap.
That would have made sense, but in keeping with the theme above we used music from another band. Much like (by “much like” I mean in direct copyright infringement of) Spinal Tap, Metallica chose to do an all black cover for their 1991 album “Metallica” aka “The Black Album”.
First track Enter Sandman for your listening enjoyment, Side Note – Kitty Litter, where you at????
It went down like this
- 11’s Rows, Cusack blocks across parking lot, Overheads
- 11’s Curls, leave blocks in place, run across parking lot, Merkins
After a quick check of the clock, we stopped the second part of the elevens about 73% of the way through. We returned our blocks, grabbed two bricks, and headed to the playground for Phase 3.
Phase 3: Remembering Riley
A little over a week ago UNC-Charlotte student and Waynesville, NC native Riley Howell made the ultimate sacrifice. After a gunman opened fire in a classroom, Riley tackled him and was shot three times in the process. Riley later passed away, but his actions saved the lives of many more students.
Riley was only 21 and had his whole life ahead of him. In honor of his life, our brothers from @F3Waynesville have asked @F3Nation PAX to do 21 burpees in his honor.
- 21 Burpees for Riley
Mary
Put our bricks away and with a few minutes on the clock circled up for rapid-fire Mary consisting of the following:
- Freddie Mercury’s x 11 IC
- Iron Crosses x 11 IC
- Rosalitas x 11 IC
BOM, COT, Devo, conclude BC.
Moleskin
It was awesome to see such a great turnout at Depot this morning! While I love the intimate setting of Saturday 0545 XL boot camps, getting 20+ PAX together makes for a great way to start the day (see Arya comment above).
Since I’ve rambled enough throughout, I’ll conclude with a few TClaps here:
TClaps to all the PAX who participated in the seminal (heh heh) presentation of Whole Lotta Rosie at Depot. It’s always good to try something new and I appreciate SC and Socrates’ info on this one.
TClaps for Devito for reminding me about the Riley 21 burpee request and also to Neck Brace for the suggestion of adding bricks to our burpees.
TClaps and #kotters for Tramp Stamp, Chubbs, Nutmeg, and GI Jane and great to see Crouton and Blart out there with more recent regularity!
TClaps to EZ for destroying his block in a Metallica induced rage.
TClaps to Lumbergh after the Devo asking me “so what was with all the 11’s?”. I love this guy and his trips to Colorado.
Announcements
Next week May 13th to 19th is Runner Safety Week in Lexington. In commemoration of this, they are looking to have at least one PAX running at all times for the duration #247run. Our very own Magoo and Stagecoach will be running on Wednesday 5/15/19 at 9 and 10 am, respectively. Runners at any time will be welcome. Join up if you can and see the link below or follow @lexingtonsafe the twitters for more details. Note that you don’t have to sign up to participate:
F3 Dad’s camp sign up opens tomorrow (May 8th) at 8 am. After hearing PAX rave about this in 2017, my son and I signed up for this in 2018 and had an absolute blast! It is well run at a beautiful camp not too far away from us (Camp Thunderbird). This will fill in a matter of hours, so if you have interest sign up first thing manana (after your favorite run group o’ course). The event is Friday, August 16th through Sunday, August 18th.
Follow @f3dadscamp for details or see the pre-blast aqui:
Interested in keeping #America’sGame Handball on Saturday’s at Depot? Rather get back to old school and return to the #smokefest 1 hour Depot workouts?
Time to let your voice be heard. Pothole ( @gab1972 ) has a poll up on twitter where you can vote your preference. At this point with nearly 20 votes in, it looks like 0630 Boot Camp will be the return option. Get out there and #vote, but remember….no campaigning within Cusacking distance to a polling place:
We have an all-star cast of Q’s for the balance of May:
- 5/9 – Roommate
- 5/11 – OPEN
- 5/14 – Arrears
- 5/16 – Lumbergh
- 5/18 – STH
- 5/21 – Moose
- 5/23 – Soft Toss (2 Year Anniversary!)
- 5/25 – OPEN
- 5/28 – Neck Brace
- 5/30 – Stagecoach
Let’s keep the momentum going this week and get another 20+ PAX for Roommate on Thursday! There are still a few open dates for May, so if you’ve been contemplating Qing in 2019 and haven’t done it yet (cough, cough…..Laettner, cough, cough) go ahead and sign up or let YHC know. Link below if you have misplaced it:
Reminder – the Ocho on Sunday’s at 8 PM, @F3depot. Handball….#America’sGame
Reminder – coffeeteria following Boot Camp (aka the artist formerly known as Handball) on Saturdays, 0630. Chick-Fil-A is the usual spot for this.
Run groups – Options galore for the PAX!
- Swagger – Monday at Little Caesar’s on St. Andrews (0530 am), and Wednesday behind Starbucks on Harbison (0530 am), now officially on the twitters @f3swagger, give it a follow!
- Twilight – Tues/Thurs behind Spring Hill High School (0430 am…no, that’s not a typo), @f3twilight
- Stagger – Wednesday at Ballentine Elementary (0530 am), @f3stagger
- Donut Run – Friday at Lake Murray Blvd behind Dunkin Donuts (0515 am),
- 401k Run – Sunday, across from Lowman Home in Bethel Lutheran parking lot (BOM 5 pm) follow – @f3_401k_run
- Saturdays – Just run at handball OR someone is always training for something somewhere on Saturday mornings, DM me or @F3LakeMurray and we’ll hook you up!
Prayer Requests
Nutmeg’s dad as he puts on the gloves for round 2. Prayers for Nutmeg, his family, and his dad’s doctors as they prepare to knock this thing out for good.
The family of Riley Howell, our brothers in @F3Waynesville, and any and all impacted by the horrific shooting at UNC-Charlotte last week.
Our brothers struggling with whatever challenges life is handing them right now.
Unspoken
Devo
I’ve stumbled on a lot of really good short daily devos in recent weeks. This morning we reviewed one I read a few days back from Jennifer McAllister entitled “Press On”. I like the message around the benefits of discomfort, pain, and discipline vs. taking the easy road. The harder path can be painful, but it can lead to growth, fulfillment, and reward. Funny thing is, the “easy path” leads to even more pain long-term through things like stagnation, decay, and regret. I’m grateful for the 20 PAX who picked the right kind of pain this morning as without them, this one PAX surely would not have.
PICK YOUR PAIN
“Pick your pain” is something I say to myself every day. On this side of eternity, we all suffer from some form of pain, exercise induced or non-exercise induced. For me, the aching feet and sore muscles after a long run are a small price to pay for the health benefits gained from exercising. If you are inactive you may not experience this but could very possibly suffer from the consequences of a sedentary lifestyle; obesity, heart disease, and high blood pressure–just to name a few. This pain is far more dangerous so we should choose the pain that provides the better alternative.
Pick your pain doesn’t just apply to the running world but also to society as a whole. If everyone understood that there is no such thing as a “pain-free” route in life, we wouldn’t have the entitlement mentality that is becoming more and more prevalent in today’s world. Starting a business is hard, getting an education takes discipline, being a good parent takes endurance and patience, achieving goals takes commitment… but oh the reward is so great and desire realized is sweet to the soul.
The road to success, happiness, and fulfillment is the road less traveled because it is the hardest route to take. Only those who understand the consequences of the alternative dare to step foot on this path. It can be hot, hilly, and at times treacherous. Ironically, those on this journey are happier than their flatland counterparts who chose the seemingly easier route. They have come to realize that there is joy in the midst of pain. They have learned that faith, hope, goals, dreams, and purpose, provide strength to put one foot in front of the other and the journey becomes an adventure.
What the easy road travelers don’t understand is that a pain-free life doesn’t exist. The more they try to avoid “doing hard things” the harder their lives become. The Bible reminds us that there is profit in all labor but mere talk leads only to poverty. Profit is the reward for labor. Poverty is the reward for trying to avoid pain. I feel so sorry for those who take this path because they will never know the joys of accomplishment or the reward of hard work. When you wake up tomorrow morning you will have a decision to make. My advice to you is pick your pain!
PAUSE and REFLECT
In what areas of your life do you need to step out of your comfort zone?
TL:DR
Whole Lotta Rosie>Big Fat Fanny>Fat Amy
sorry Amy, Rey tried to tell you….
SYITG!