Started with some SSH, stretches, 3-rd grade exercises, LBACs, chair pose, tree pose, etc. Got nice and limber. Then went for a short mosey and did some wall work (wall sits, and Pure BURN – after which there was much grumble-chatter).
The Thang
This was totally stolen from 9-Volt’s Tommy Boy backblast (with some modifications) – props to 9-Volt. The idea was to do music trivia (hence Side A/Side B) after each exercise (if answered wrong, we would increase the rep count) but Q forgot to bring the trivia questions, so we just did the exercises as written.
Start on Side A and do the exercise, then move across the parking lot using the MOTION indicated and do Side B. Return to Side A using the same motion. Rinse and repeat.
We finished up with some stretching and a last-minute Burpee Bus.
COT
Be conscious of negativity and negative people in our lives. Engaging with negative thoughts and negative people can cause us to adopt a negative attitude OURSELVES, which is toxic to our self-being, causes undue stress, and impacts our health. Seek to eliminate or minimize negativity where possible!
Moleskin
The Count regaled us with quite a story afterwards on positively dealing with a negative person!
72 degrees. Extremely muggy due to overnight rain showers. Humidity caused a lot of sweat!
COP
Side-Straddle Hop – x15 IC
Squat Thrust – x15 IC
FF OYO
Mountain Climber – x15 IC
Abe Vigoda – x15 IC
LBAC x15 IC plus reverse
The Thang
Q mentioned that there is a theme associated with this date in history that can be found from the clues in the workout. Queue the Led Zeppelin playlist!
Round 1: at Flag
Burpees x 5
Lunges x 10 (each leg)
Imperial Walkers x 15 (each leg)
Merkins x 20
Plank Jacks x 25 (Q forgot to do this one, so Pax got a freebie)
Squats x 30
Mosey to next station
Round 2: behind Teacher’s Place building
Burpees x 10
Lunges x 15 (each leg)
Imperial Walkers x 20 (each leg)
Merkins x 25
Plank Jacks x 30
Squats x 35
Mosey to next station
Round 3: Food City Parking Lot
Burpees x 5
Lunges x 10 (each leg)
Imperial Walkers x 15 (each leg)
Merkins x 20
Plank Jacks x 25
Squats x 30
Mosey to next station
Round 4: behind Teacher’s Place building
Burpees x 10
Lunges x 15 (each leg)
Imperial Walkers x 20 (each leg)
Merkins x 25
Plank Jacks x 30
Squats x 35
Mosey to next station
Round 5:
Wall squats
Mosey to Flag
Mountain pose stretch to finish us out
COT
The historical event referenced by the workout was the Hindenburg disaster which occurred on May 6, 1937. While docking, the blimp caught fire (it didn’t officially explode) and within 29 seconds, all of the hydrogen was consumed. 35 people (out of 90+) lost their lives.
There are many lessons to be learned from the disaster. One that struck YHC’s fancy was that the zeppelin was originally designed to use helium (which is inert and doesn’t burn, but does make your voice sound funny if you inhale it). But because Germany had a helium shortage at the time, it was cheaper to use hydrogen (which burns like nobody’s business). So in essence, the owners of the Hindenburg prioritized cost over their primary (and most important) mission – transporting passengers safely from one place to the next.
The lesson for us is this: what are the important things in our life and are we fueling them with more expensive helium or cheaper hydrogen? Are we giving our all to our primary missions (as husbands, fathers, leaders, sons) or are we short-changing them? Spend the time, effort, and cost on the most important things in your life – otherwise you may crash and burn like the Hindenburg.
Moleskin
Pax didn’t guess the workout theme during the exercises – they thought it was all about Led Zeppelin, especially since YHC started spouting off Zep trivia between exercises just so we could catch our breath in the muggy air.
The final answer was guessed when we reviewed the B.L.I.M.P.S. acronym during the COT.
Zeppelin Playlist
Black Dog
Whole Lotta Love
Ramble On
Heartbreaker
The Ocean
Immigrant Song
Rock and Roll
Misty Mountain Hop
Moby Dick
Kashmir
Houses of the Holy
D’yer Mak’er
News
Memorial Day Burph at The Dam Chubby’s – bring stuff to Lion’s Den on Monday
SSH – IC x 10 or 12 (depending on Q’s questionable cadence calling)
The Thang
Tabata-Time! Tabata- style workout. 30 seconds of work, 15 seconds of rest, 8 reps (four of each exercise, alternating) per cycle. 1 minute in between cycles for rest and/or Burpee Bus shenanigans.
Cycle 1:
Merkins
Coupon Squats
Cycle 2:
Dips
High Knees
Cycle 3
Lunges
Derkins
Cycle 4
Mountain Climbers
Calf Raises
Cycle 5
Irkins
Monkey Humpers
Cycle 6 – Truncated due to time
High Plank
Donkey Kicks (Rodeo’s favorite!)
COT
Set intentions for your life (i.e. long-term plans) but don’t wait to live them out. We never know just how much time we have left on this earth so don’t wait to live your dreams now before it’s too late!
Moleskin
The Q obviously had brain fog today as evidenced by his inability to count cadence. Numerous references toTed Lasso, Tommy Boy, and – for some strange reason known only to Rodeo – the finer techniques of cow insemination.
Coffeteria afterwards, courtesy of Rodeo.
News
Chubby’s homeless ministry (need NEW underwear and socks), Merkin challenge update (lost to Cleveland due to some hanging chad recount nonesense), CSAUP (Poker ruck)
Clear, dry, and 39⁰. Perfect for some merkin workin’.
COP
SSH x 15 in cadence LBAC x 15 in cadence LBAC (reverse) x 15 in cadence WMH x 15 in cadence Forward Fold OYO Third-Grade Exercise x15 in cadence Quad Stretch OYO
The Thang
Several rounds of Merkin pain with some other squats and such thrown in for variety. Following each round, mosey around the parking lot.
Round 1: Merkin x 10 Wide Merkin (Werkin?) x 10 Diamond Merkin x 10 Staggered Merkin (R) x 10 Staggered Merkin (L) x 10
Round 2: Pike Merkin x 10 Military Merkin x 10 Sphinx Merkin x 10 Peter Parker x 10 Dive Bombers x 10
*Burpee Bus #1 (x5)
Round 3: Merkin x 10 Wide Merkin x 10 Diamond Merkin x 10 Staggered Merkin (R) x 10 Staggered Merkin (L) x 10
Round 4: Jump Squats x 30 LBCs x 30 Merkins x 10 Wide Merkins x10
*Burpee Bus #2 (x5)
Round 5: Squats x 30 LBCs x 30 Dive Bombers x10 Peter Parkers x 10
Mary: Stork – Scorpion Merkins x 10 OYO V-Squared – Freddy Mercuries x 10 IC Sunburn – (I can’t remember but I’m sure it was tough) Brain-Fart – Leg Lifts x 30 OYO Castaway – (I can’t remember but I’m sure it was tough) Irish – 1 minute Merkin blow-out (AMRAP)
COT
American culture favors self-reliance. I (and most men I know) tend to take this to the extreme and I (we) don’t usually ask for help when we need it. We try to go it alone or figure it out ourselves. F3 gives us the gift of fellowship and a community of HIM who are there to lend a hand. Don’t be afraid to reach out and ask for help (and be willing to accept help when given)!
We had two MDs in the group today – one thought too many Merkins were unhealthy. So YHC turned to the other for a second opinion. Glad to know we were covered in case there was a medical emergency!
Gotta beat KC with the March Merkin Madness!
YHC brought music today but forgot it for round 1. Not sure what the PAX thought of it, but it sure motivated the Q.
Playlist: (didn’t make it through all of these) Muse – Hysteria Tool – Parabola APC – Weak and Powerless GNR – You Could be Mine Disturbed – Indestructible RATM – People of the Sun Saliva – Ladies and Gentlemen Linkin Park – In the End Bad Religion – 21st Century Digital Boy Fighters of Foo – Monkeywrench Metallica – Wherever I May Roam Chevelle – The Clincher RHCP – Give it Away Greta Van Fleet – Highway Tune The Prodigy – Breathe
Clear 29⁰. Full moon cast a eerie glow over the AO.
COP
SSH x 15 in cadence Forward Fold – oyo Downward Dog – oyo Seal Claps x 15 in cadence “Quad” Stretch – oyo Pigeon Stretch – oyo LBAC x 15 in cadence LBAC (reverse) x 15 in cadence
The Thang
Five rounds of exercises. Each round started with a mosey around the AO track. Loose adaptation of the The Murph exercise, but with the same level of respect for LT Murphy, USN, patriot and hero.
Round 5: (truncated due to time) Pull Ups: 10 Diamond Merkins: 10
Cool Down: Various broga poses and stretches (Mountain Pose, Cobra, Forward Fold, Downward Dog, Child’s Pose, etc.)
COT
A failure to plan is a plan to fail, even for far-off events. As I reflected on my mother-in-law dying, I realized that there was really no plan on final resting place, funeral, etc. So in the midst of grief, the family also has to plan a funeral, make arrangements, etc. – essentially be a project manager and coordinate a lot of activity instead of focusing on their loss and their loved ones. It’s a bit macabre, but having a plan for your final arrangements now is an incredible gift to your spouse and family as it allows them time and space to mourn. YHC has some homework to do this weekend . . .
News
-Tuff Muff -Chubby’s -Habitat (may be moved due to conflict with TM)
Moleskin
Apparently YHC doesn’t know the difference between a hamstring and a quad (or his right from left for that matter). The group turned to the expert opinion of our resident MD, Brain Fart, who showed his disdain for all anatomy below the neck, referring to the entire leg as a “lower appendage.” We are not sure if we did quad or hamstring stretches, but we did work on our lower appendages during this beatdown.
PAX: Rodeo, Cookies (from F3 Wheaton, IL), Burrito, Sunburn, Best in Show
AO: Boneyard
Conditions
Clear and cold (22⁰). Small patches of ice on the track. No snow, which made Cookies yearn for home.
COP
SSH x 15 in cadence Windmills x 15 in cadence LBAC x 15 in cadence LBAC (reverse) x 15 in cadence Third Grade Exercise x 15 in cadence Imperial Walkers x 15 in cadence
Followed up with a run up the hill and then back down, narrowly avoiding icy patches along the way. This would be our route later on in the Thang.
PAX were rather chatty during the warmup, making YHC wonder if anyone besides him was really counting, but this mumble-chatter quickly turned to grumble-chatter during the next phase of the beatdown.
The Thang
We incorporated a little bit of mental gym in the beatdown, reminding our HIM of their multiplication tables!
PAX circle around with their coupons and one PAX drew a card at random from a pre-shuffled and not-stacked-at-all deck. This card was the multiplier. Exercises below were then performed based on the multiple times times the value on the card. Number cards are their own value, Jacks are 11, Queens 12, Kings 13, Ace 15.
After each round of exercises, we conducted an Indigenous Peoples’ Run around the lap noted above.
Example: in Round 1, Rodeo drew a 7. So we did 7 blockies, 14 incline merkins, 21 American twists and so on until the round was complete.
We did three total rounds and two Indigenous People’s Runs until grouping back up for some Broga (Mountain Pose, Downward Dog, Cobra, etc.) as a cool-down. During Round 3, we adjusted Lumberjacks to a 1x multiple based on incessant grumble-chatter.
COT
YCH reflected on the wisdom contained in Gary Chapman’s book The Five Love Languages. Every human favors one or two of these love languages and shows love to others (spouse, kids, friends, etc. ) using the language they favor. But this causes conflict if your favorite love language is not the same as your spouse’s. Understanding the love languages of the people in your life you love the most is a great way to show love to others in the way they want to be loved. The five languages are below and – note, they do change over time so periodic re-evaluation is recommended!
Best in Show was a bit put out by the lack of promised coffee to end the beatdown, as Dunkin was closed due to the non-weather event and YHC did not have an adqeuate backup plan. He was promptly offered a refund on his investment for the workout, but intends to file a complaint anyway. YHC will offer coffee and donuts for the next beatdown but refuses to accept responsibility for Dunkin dropping the ball a second time.
Our guest poster, Cookies, from Chicagoland was not impressed by the Tennessee version Snowmaggedon and was less impressed by grumble-chatter, stating that he “didn’t get up early to take it easy” (or words to that effect).
Burrito apparently loves stretching/broga given the quasi-obscene sounds he made during the exercises.
News
Reminder to sign up for Chubby’s Homeless Ministry, either helping out or providing quality goods (coats, blankets, NEW underwear or socks). They also take monetary donations as a 503c organization.
Burrition mentioned an upcoming CSAUP extraordinaire in mid-February which promises to be a beatdown of a lifetime. I’m assuming more info is coming on the #convergence-csaup channel in Slack.
