Earlier in the week YHC had to made a quick business trip to Jacksonville. I booked a hotel near the F3 AO there (Anthill) figuring I’d be able to post Tuesday morning. Things worked out as expected and I made it to bootcamp, joining a great group of guys. The Q did some preliminary exercises to warm us up for the “Millenial” routine. I used this routine in my weinke today.
We had 9 PAX total. There were 2 today for 3 pre-BC miles.
Conditions: weather getting bearable, maybe mid 40s?, mostly clear sky
8 minute warning, 1 minute warning, no FNGs, disclaimer, prayer
Moseyed to the block pile just to mess with the guys, then kept going to the band field. We warmed up with…
- 10x TTTs IC
- 10x OH Claps IC
- 10x Butt Kickers IC
I told them the Jacksonville story then we did the…
- MILLENIAL – Goal is a total count of 2000 as a team. The full pax does 100 reps each of a called exercise, then runs a 100m lap back to a point where they gather again for the next called exercise. There will be 10 cycles, which get you to your number. Teamwork matters. The first nine cycles end when the FIRST person gets to 100, which keeps the pax together. The last cycle, which is always burpees, is done together and usually with someone Q-ing or roating the Q through the 100 burpees. A sample set of cycles: 1) SSH; 2) Lunges; 3) Merkins; 4) LBCs; 5) Mtn. Climbers; 6) Flutters; 7) Arm Raises; 8) Squats; 9) Oblique Crunches – 50 per side; 10) Burpees Named as year 2000 is within the time period around which the Millenial generation was born.
We ran the length of the football field. Knowing the burpees at the end may have caused a revolt, I fast forwarded 5 burpees to the end of each exercise. This spaced out 45 burpees, and left 55 burpees for the final cycle.
Last night I offered 1 burpee for each PAX that wore green. Lucky for me, I was the only one wearing green – so I did my single burpee.
Next we did the…
- WEAVER OF LOVE – line up in plank position, pax on the end jumps next guy, goes under next, over, under, …, planks at end. The next pax start soon after the first pax clears him. We went sideline to sideline. Short recovery, then went back the other way.
We moseyed back to the school and did some…
- PEOPLE’S CHAIR – get set, at approximately 20 seconds in, we did 100 overhead presses, recover
- PEOPLE’S CHAIR – get set, at approximately 20 seconds in, we did 50 forward arm raises, recover
- PEOPLE’S CHAIR – get set, at approximately 20 seconds in, we did 30 chicken wing raises, recover
- CURB CALF RAISES – 40 OYO holding a partners shoulder for balance, then flapjacking
I was about to mosey us back to the shovel flag when Iron Mary said he only had 0.9 miles on his watch. And you know 1.0 miles on Strava looks a whole lot better than 0.9 miles on Strava – so we did a little jog down the breezeway and back. Then we went back to the shovel flag.
Announcements:
- Vila looking for a job, carpenter by trade (but not limited to that), if you know of someone hiring, contact Vila, Paper Jam, or anyone to make contact
- P200 next weekend (in case you’ve been hiding under a rock)
- Mud Run
- 3/31 – 3 year anniversary at The Mission AO downtown
- 4/21 – Shawshank short convergence workout, then a 30 minute workout with the guys from the homeless shelter / halfway house around the corner. We’ll see where this goes and maybe make this a monthly? routine. (See Cheers)
- 12/2018 – F3/FiA Christmas Party
- 12/2019 – F3/Fia Christmas Party
Prayers:
- Support and encouragement for Vila
T-claps to:
- Cheers for killing the 3 miles before bootcamp.
- Irrev for really getting on-board with F3. Been a member for ~1 month. Just realized we workout on Saturdays, and he was there today.