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BB- 9/8/2021- The Foundry at the County- Meter Maid Q

I had signed up for this Q about a month ago. With all the mini training, it forced me to Q and get back to the County where it all began for me. I had plans to use my potted plants (aka Sorinex Center Mass Bells). When I got up early this morning, it was thundering and I was worried about being able to use them. Luckily the storms pushed out and I didn’t have to modify my weinke.

Last week, Brown Water had reached out about taking the site Q duties for the Foundry. I felt the timing was right time to take over the shove flag and agreed to it. I hope to do as well as all the prior Foundry site Q have done.

When I arrived to unload the hundreds of pounds from my Explorer, I saw the marathon runners getting ready to start their run. There would also be a mini marathon group that met just prior to 530.

There were six PAX ready to start their day by moving some coupons and iron. They included: Swag (he was still feeling the manmakers from Lambeau’s VQ yesterday), Brown Water, Yankovich (R), Verbal, WildFLOWER (he knows a guy), and Meter Maid (Q).

I provided the disclaimer and we started COP with 15 mountains climber (4 count IC). Then, we did grass grabber IC, Toy Soldiers (IC) and Michael Phelps OYO.

The first part involved our coupons. We did a few rifles carries across the parking lot and single arm carries before starting the main course of center mass bells.

The push for everything would be a 30 pound ruck or 30 pound ruck with 50 pound center mass bell one time around the far islands. The exercises included 20 smash ball (I told others to watch out for Focker’s previous craters in the grass), kettle bell swings, two 5 pound each Stein holds (preparing for Buschhh’s next beer ruck), 10 pound per hand Mike Tyson’s punch out, 15 pound rolling rows per arm, 20 pounds curls per arm, 25 pound single arm bent over rows and 30 pound vertical chops.

We worked hard until we reached time. Didn’t leave any time for Mary but also didn’t run. It was a true heavy!

We circled up around the flag. We did COR and NOR. For announcements, Brown Water announced the changing of the guard. We appreciate all of his leadership in leading the Foundry. I mentioned the 9/11 ruck on Friday night with CoQs from Valdez and McAfee. It will start at Vets at 7:45pm. Jolly will also have a themed 9/11 workout at the Nest. The iron pax workouts for the County starting next week will be done as a black ops workout each Monday morning. I led us out in prayer. I look forward to seeing other PAX at the Foundry each Wednesday.

Always humbled to lead,

-Meter Maid

Featured

BB- 9/8/2021- The Foundry at the County- Meter Maid Q

I had signed up for this Q about a month ago. With all the mini training, it forced me to Q and get back to the County where it all began for me. I had plans to use my potted plants (aka Sorinex Center Mass Bells). When I got up early this morning, it was thundering and I was worried about being able to use them. Luckily the storms pushed out and I didn’t have to modify my weinke.

Last week, Brown Water had reached out about taking the site Q duties for the Foundry. I felt the timing was right time to take over the shove flag and agreed to it. I hope to do as well as all the prior Foundry site Q have done.

When I arrived to unload the hundreds of pounds from my Explorer, I saw the marathon runners getting ready to start their run. There would also be a mini marathon group that met just prior to 530.

There were six PAX ready to start their day by moving some coupons and iron. They included: Swag (he was still feeling the manmakers from Lambeau’s VQ yesterday), Brown Water, Yankovich (R), Verbal, WildFLOWER (he knows a guy), and Meter Maid (Q).

I provided the disclaimer and we started COP with 15 mountains climber (4 count IC). Then, we did grass grabber IC, Toy Soldiers (IC) and Michael Phelps OYO.

The first part involved our coupons. We did a few rifles carries across the parking lot and single arm carries before starting the main course of center mass bells.

The push for everything would be a 30 pound ruck or 30 pound ruck with 50 pound center mass bell one time around the far islands. The exercises included 20 smash ball (I told others to watch out for Focker’s previous craters in the grass), kettle bell swings, two 5 pound each Stein holds (preparing for Buschhh’s next beer ruck), 10 pound per hand Mike Tyson’s punch out, 15 pound rolling rows per arm, 20 pounds curls per arm, 25 pound single arm bent over rows and 30 pound vertical chops.

We worked hard until we reached time. Didn’t leave any time for Mary but also didn’t run. It was a true heavy!

We circled up around the flag. We did COR and NOR. For announcements, Brown Water announced the changing of the guard. We appreciate all of his leadership in leading the Foundry. I mentioned the 9/11 ruck on Friday night with CoQs from Valdez and McAfee. It will start at Vets at 7:45pm. Jolly will also have a themed 9/11 workout at the Nest. The iron pax workouts for the County starting next week will be done as a black ops workout each Monday morning. I led us out in prayer. I look forward to seeing other PAX at the Foundry each Wednesday.

Always humbled to lead,

-Meter Maid

Featured

BB- The Monthly Ruck (August) – 8/20/21 – Tidwell and Meter Maid Co-Q

Earlier in the year, I had heard that Tidwell wanted to CoQ one of the monthly rucks. Fast forward to a few weeks ago when Viking was looking for an August Q. I had never led one, so I reached out to Tidwell and we began planning it.

Being a CPA by trade, below are some of the interesting facts/numbers on this monthly ruck: Youngest ruck CoQ for a leading a monthly ruck Tidwell (16 years old), first use of a pool in the monthly ruck, first to move a chicken coop (more on that later), raised nearly $1,200 raise for Critically Loved (this mean Tidwell is going to repel down a 10 story building on September 19). We plan to share more specifics on time and location so you can come out to watch it. If not, we are hoping Tidwell can smuggle his GoPro camera on it.

All in all we did over 7 miles.

The theme of the ruck was fire, ice and cold beverages. Tidwell and I worked to come up with different locations across the County where workouts were led by various pax at each location. We had 4 locations and 4 different pax leading each workout.

I had scooped up Tidwell prior to event and we dropped off the two cooler with cold beverages at Airplanes. Wouldn’t you know it, Airplane was eating pizza (but no pizza box in sight). Next, we made our way over to the County. We were not in a rush because a few were running late. Perhaps Dauber was listening to ads in advance of todays Q featuring Taylor Swift music. He surely wasn’t reading the preblast.

Sump Pump had a bag of watermellon he was offering to everyone prior to the event. Apparently it paired well with his cold beverage.

Here were the pax that made it to the event at the start: Dauber, BigBird, Captain Crunchberries, Focker, Asian Zing (R), Deflator, Sump Pump, Gisele, DeVitto, Meter Maid (Co-Q) and Tidwell (Co-Q). Tidwell provided a disclaimer before we went on our way. Backflop would catch up with us at the Firehouse and we also caught up with Airplane and Valdez at their homes along the way.

For those that remember the station / firehouse, it always seemed to have a train blocking the County on Thursday mornings. Apparently it also blocks just after 7pm on Fridays. We decided to go down Mount Mercy and continue moving toward the firehouse. Those who at the last Station workout before closing would remember Pelican’s social Q.

For the fire theme, Captain Crunchberries led this one tasks that a firefighter would perform. His first exercise was down hose. The goal was to stay low and drag your ruck from one side the other and then switch sides for your leg. The second exercise was a manmakers overhead skull crusher. For the last exercise, we performed was step ups. There was a curious nice older lady watching us workout from a nearby house. Focker offered to let her join us and she declined. Focker hadn’t yet lost his shirt.

By this point, we were all sweaty. We stayed on LaGrange Road at which point Backflop catches up with us. Backflop wore crocs. It may have been an 1st for a monthly ruck. The group splits into two which Focker lead the “standard” crew as we headed to Tidwell’s house.

For the water theme, Tidwell split us into two teams. One would carry a bunch of weight to the start of his entrance. The other would do 10 pool burpees and 15 pull ups on the other side. Once the team carrying weight returned, the teams swapped. Some of the weight included 20, 40, and 60 pound sand bags. A 45 pound play sand bag and several 5 gallon buckets filled with water.

Tidwell explaining the exercises.

We then started rucking toward Airplane’s house. He also has a pool and planned a workout around water. It was the perfect Airplane Q barking out lots of orders minus his usual truck tailgate. He had everyone raise their rucks overhead. Then he sprayed everyone, well about half of us. The second half of the team were outside of his hose. I called them the dry dockers. For the second exercise with rucks overhead, we did flutter kicks while the water for half of us continued.

By this point, everyone has already gotten into the coolers for cold beverages. It was a good time for second F.

As part of the workout, we had to take the remaining cold beverages in two coolers to Valdez’s house which was about a mile away.

The work continued as Valdez was waiting for us to give us a taste of log PT. He had us line up quietly (well maybe not) in order so PAX sizes were similar. He taught us the basics. The four logs were different (some were heavier than others and some had colonies of ants – ask Dauber about that). We did rotating overhead press from shoulder to alternating shoulder. Then we did squats (I thought was the hardest) and log curls.

Valdez had a strong bon fire going to dry us out and he threw the PT logs on it too. We all grabbed a few more beverages and the mumblechatter was strong. Then, we did COR, NOR, announcements, intentions and closed with a prayer.

Valdez is master fire builder. Luckily, Backflop didn’t attempt fire-walking during this event.

I was floored that at least three unnamed PAX that reached out to ensure we reached our charity goal which we did. We raised nearly $1,200. Thanks to all those who contributed!

Just when you thought the event was over, Valdez asked for us to help move a chicken coop weighing over 500 pounds. At one point they pull out chains and Focker started pulling it like a sled (think worlds strongest man on ESPN) with the help of other pax. For the 8 of us that helped, the words do not do it justice.

Chicken coop after being moved.

Always humbled to lead,

-Meter Maid

Featured

Preblast- The August Monthly Ruck 8/20/21 – Tidwell & Meter Maid Co-Q

Tidwell (youngest monthly ruck Q for F3 Louisville) and I are excited to lead the August 2021 monthly ruck. The weather will be perfect. It will start at County at 7pm. For those that aren’t familiar, the address is 212 Mt Mercy Drive, Pewee Valley, Ky. Here are the highlights:

Excellent opportunity for 1st F (4 stops along the way with different PAX leading short workouts at each location)

Awesome 2nd F- think fire, water and ice (recommend swimming trunks, cold beverages toward end), and lots of opportunity for mumblechatter.

Opportunity to support the 3rd F – Critically Loved, a local charity, that helps to navigate life with a chronically or critically ill child.- We currently have $815 of our $1,000 target (as of 8/18 at 8:30pm). If we hit our target, Tidwell repels down a 10 story building on September 19th. Let’s make that happen and support a great case. I can take Venmo at @Robert-McGonnell.

Below are something to bring for Friday night:

Ruck with recommended weight. It is 30 pounds over 150 pounds and 20 pounds under 150 pounds. However, modify as necessary. I have a few I can lend out if you need them. Just DM me.

Swimming trunks and towel (recommended)

Reflectors for Ruck

Head Lamp Plus Extra Batteries

Photo ID + Quitters Cash ($20) – however all the stops will be nearby the County if you do need to leave early

Water

-Tidwell and Meter Maid

9.21.21 Pre Blast: The Max@ Bayside-BigBird Q

When a visitor comes to Bayside to lead a workout one always brings their “A” Game. Tomorrow ITG YHC will be bringing his “B” Game. That doesn’t mean it’s going to suck any less. It just means your Bird will be delivering a different kind of beat down. Be prepared to work over your lungs, push yourself to The Max and see how fast you really are. Sprints will be the main ingredient along with some other completely stupid and utterly pointless stuff.

Bring your running shoes and substitute your coupons for a desire to push yourself beyond your limitations.

SYITG!!

Backblast The Chopper at Vets 917/19

Great to be back out at Vets. Thanks to those that joined:

PAX- Ladybird (R), Bunghole, Tenderfoot, Yoshi, Jinxy, Newman, Methane, Bob Ross, Bombay, Jitterbug (Q)

COP- Mosey to big parking lot: SSH, GrassGrabbers, Toy Soldiers, Stretching, Merkins, Squats

Thang- As I am preparing for a weeklong trip out to Vegas for the dreaded trade show I decided on a theme of Lucky 7’s. Gotta have three to be Lucky…so that’s what we did.

1st 7- Burpees on one end Squats on the other….in between was a 50 yard Mario and Sprint Back

2nd 7- T-Mekins and Jump Squats- In between 20 Yard Bearcrawl up, Lunge walk back

3rd 7- Hand Release Merkins and Tuck Jumps- In between Half way around the Monument Circle, then back around the other Half.

Mary, COR, NOR, Intentions

BB-9.17.21-Gladiator @Abyss

IPC Week-Deux is in the can. Kitty Litter Q’d…(which was kind of easy when I can blame the unkind Winkie on some dude in lands far far away).

Seven (7) vein-poppin’ Pax brought the heat in the dark. You’ve seen the Crazy 88’s by now, so you know how fun those last 20 Overhead presses are. Also, the act of counting total burpee sets, while you’re actually doing burpees in sets of 8, isn’t exactly easy. And I can even count to “11” (sometimes). Often, much higher!

Good work HIMs. You made our little AO proud.

Pre-Blast for 9/18/21 Nest @County; Co-Qversary Big Bird & Cochran

Four years ago, Abacus headlocked Bird and I for a beautiful Saturday morning Posh beatdown courtesy of Little Jerry.  The rest is history.  Literally.  It happened in the past.  That’s how history works.  Try to keep up. 

In celebration of that occasion, Bird and I will Co-Q tomorrow at the County.  The place will be buzzing with energy, and I bet Airplane will be able to hear the chants of “Four More Years!” from his bed.  Bring a coupon, running shoes, and a glass to toast us. SYITG.

BB: 9/14/21 – BoW @ the O

Weather: Sticky, mid-70s. Summer just not yet giving into fall.

Pax: Tron, Sweat Shop, Harry Caray, Handbook, Jitterbug (R ), Pork Chop, Russdiculous, Fergie (Q)

COP: As has become my “thing” at the O, we do our COP on the move. One lap (1 mi) with stops to do some warm-up exercises. Sorry, Tron, there’s the fine print. Today, 3 stops for SSHs, Grass Grabbers, Tempo Merkins, and some other stuff.

Today was mostly you against you and how much you could accomplish in the ladder below. Start with 5 reps. Run sideline to sideline, down and back, on the tennis courts (4 courts wide). Repeat 5, add 10. Run. And so on.

5 – Man Makers10 – 4 cnt Imperial Squat Walkers

15 – T-Merkins

20 – Coupon Squat Thrusters

25 – Coupon Squats

30 – Coupon Flutter Kicks

35 – Coupon Presses

40 – Bi-cep Curls

45 – Bent over rows

50 – BBSUs

Of course, we all finished, went up the ladder and then back down…thrice. Beasts.

CoR, NoR, Announcements and Intentions.

Pre-blast 9/17 at Pleasantville

I haven’t been at the helm for a little while and I appreciate Airplane hitting me up for this Q. If you have been to one of my Q’s, you know that I like to work the whole 45 mins and try to push myself. If you are in the mood for something difficult, I promise it will be worth you time to make the drive out to lovely Norton Commons in the AM. No Coupons, but bring your running shoes, gloves and your can do attitude. We will get better together.

Dyno!

BP – Swag Q 9 17 21 – Defender at The Patriot

I’ll bet you thought tomorrow was just a normal Friday.  But 49 years ago, little did we know,  television history was being made before our very eyes.  One of the greatest television shows of all time debuted, M*A*S*H.  Come out to the most appropriate AO to celebrate such an iconic tv show and show our appreciation to those who serve and protect our freedoms.

Bring a coupon, a friend and a grateful heart.  Oldham County Courthouse 100 West Main – Meet at the Statue. 0530 SYITG Swag

Backblast 9.15- The Tank

Turns out there’s no shutting up the Vets PAX. Mumblechatter is like air to them. They must have it, and will do everything they can to keep it going.
PAX
Diablo
Worm
Bombay
Cartman
Wet Sack
Diane Dukes
Whitney- R
Holy Roller- R

Disclaimer given at 0529.
COP – The Kraken mile – mosey to random points where we could escape Worm’s “backblasts” and perform in descending counts, 10, 9, 8,… to 5 Krakens with various warmup exercises along the way.

Thang
3 Rounds of 4 exercises
1st
20 Curls
20 Alpos
20 Overhead Press
20 Manmakers
Run lap around Monument

2nd
20 Curls
20 T-Merkins
20 Tricep Extensions
20 Manmakers

3rd
20 Squats
20 Twisting Lunges
20 Single Leg Deadlifts
20 Manmakers

Circled up for some Mary because YHC was exhausted. (Modified as needed)

Thanked the PAX for getting out and allowing the opportunity to lead. Reminded them that whatever life throws at us, we are fortunate enough to have this group to lean on for support. Don’t ever forget how incredibly powerful this group is.

SYITG – Jewel

BackBlast – The Moonshiner @ Boondocks – Captain Crunchberry Q – 9.16.2021

I billed this workout as something that your upper body would be sore. With that, I will provide you with this free ticket to the gun show.

I arrived this morning with a crispness in the air. Fall is right around the corner, and it feels fabulous. There to enjoy the morning with me was:

  1. Time Share
  2. Bulliten
  3. Holy Roller
  4. Buckshot
  5. Honey Do
  6. Flex Seal
  7. Single Source
  8. Deputy Dog
  9. Boss Hog
  10. Virginia Slim
  11. Lambaeu
  12. Verbal
  13. Yankovic
  14. Jolly Rancher
  15. Captain Crunchberry (QIC)

Quack was supposed to be there. He wasn’t. While composing this, he has texted that he pulled the rookie move and set his alarm for PM versus AM. While there was a screenshot to verify, we will see if it happens again.

COP was simple, SSH, Abe Vigodas, Hillbillies, Kendra Newmans, straight into Michael Phelps.

To start, we did a TABATA with Dr. Dre leading the charge. I can’t imagine why, but Yankovic was unfamiliar with Dr. Dre’s rendition, or what a “true” TABATA is. Don’t get Meter Maid started… With did alternating exercises with Curls and Skull Crushers. The mummblechatter was so overwhelming, it was hard to hear the good Doctor. We somehow managed to get that “last one, best one.” Then proceeded to mosey with our coupons down the lot to the second crosswalk.

We spread out, and performed a few different across the lot exercises.

Exercise #1 – Bear Crawl across the lot, and for every 4 Bear Crawls, we did one merkin.

Exercise #2 – Bear Crawl with the coupon. Basically pull the coupon in front of you, then Bear Crawl until it is at your feet. Reach back, and pull it to in front of you. Then do a merkin. Rinse and repeat across the lot and back.

Took a short mosey around the ball field to get the guns time to cool.

Exercise #3 – Same as exercise #1, only we did Burpees every 8 crawls.

Exercise #4 – Sideways Bear Crawl with coupon drag. Pretty straight forward here. Only thing to note is we always faced the same way, so you would pull through with your right arm first, and return trip with your left.

Took our coupons back to the starting location, for round 2 of TABATA. This TABATA we would alternate between overhead press and rows (PAX choice of bent over row, or up right, or in Jolly’s case, single arm, bent over row. But don’t worry Crockpot, he alternated arms.)

To finish it off, we did 10 bench press, short mosey to the entrance, 10 air press, and back. Rinse and repeat until MARY.

For MARY, I started with weighted coupon V-ups. The idea here was to go slow. We then did American Hammers, Flutter Kicks, Big Boy Situps, and lastly we did coupon pull throughs (left to right and back) while holding plank for the last 45 seconds.

ANNOUNCEMENTS: Fall Festival at Le Pews on October 16. Ask around for details if you don’t know them. Le Pew only checks Slack on a bi-weekly basis I think.

INTENTIONS: Boss Hog asked for prayers and support for Deputy Dog (and all LEOs.) For those that haven’t met him yet, he has only posted a handful of times, but he is one of the boys in blue. A civil servant, a protector of the people. I always think that Oldham County is a “safe” place. We have our own little bubble, and the crazy stuff that happens around us, doesn’t actually happen in Oldham County. But, that really isn’t the case. Crazy is everywhere, and if you don’t believe me, ask him.

NAKED MAN MOLESKIN: For those new to my Backblasts, I got this from Crockpot. I think it’s intentions is to share more about feelings of the workout. I generally put my two cents in here. I originally planned do only 2 of those, and making multiple trips across the lot. But they proved to rather monotonous, so I called an audible, and changed them up as much as I could. While I know I will feel this workout later, I didn’t walk away with my arms dragging like I thought I would.

Until next time…

Preblast – The Moonshiner @ Boondocks – Captain Crunchberry Q – 9.16.2021

Still ironing out the details, but plan this is what you will feel like when you walk away tomorrow. Plan to bring a coupon, there will be limited running, with a 100% chance of a sore upper body.

Evidently we have exceeded our upload capacity on the Word Press site, so…

https://images.app.goo.gl/Lv6Jm2qf9uEE8Yb48

Back Blast: The Max 9/14/21

PAX:

Banana Bread (Q)

Slide Rule

Borland (R)

Charolais (R)

Mr. Mom

Birdie

Started with a quick disclaimer and then moseyed to the front of the school for COP:

SSH (IC) x20

Glauc stretch

Grass grabbers (IC) x10

Hillbilly walkers (IC) x10

Plank stretching


The Thang: Run Mary Run Mary

The PAX completed a quick half mile loop around the football stadium and then met back at the flag for a Mary circle: LBCs, flutter kicks, big boys, American hammers. Then partnered up for some Ace & Gary (leg throws, big boys with plank).

After that the PAX completed another half mile loop (slide rule went beast mode and completed 2 laps).

Finished up with another round of Mary: Freddie Mercury, gas pumps, ankle biters, mountain climbers, shoulder tap merkins, roll ups, leg lifts, and oblique crunches.

We then circled around the flag for COT:

count o rama

name o rama

announcements

intentions

-BB

PB 9 14 2021 Holy Roller Q – Loco at The County

Tuesday will be a good day. Especially if you start it with your F3 Brothers. Get up and get out! Make that decision now and stick to it. If you are so inclined to do that, you should come on out to The County (St. Als in Pewee Valley, which is my home town by the way) and experience a workout that I learned when I was in rural Indiana on Saturday morning. The casino fitness center was closed, so I went outside and worked up a sweat next to the golf course. When a few early morning golfers came by toward the end of the workout, they cheered me on as I was wrapping up. Must have looked strange by myself, but together we will look amazing!
Come on out, no coupon, no Manmakers, bring a FNG. Invite him right now.

SYITG, Holy Roller

Bayside BO: 9/11/2021

PAX:

Banana Bread (Q)

Borland (R)

Slide Rule

Farmette (FNG)(R)

COP:

SSH (IC) x20

Grass Grabbers (IC) x10

Glauc stretch

plank stretching

Merkin waterfall

The Thang:

All About the Benjamin. Quick mosey to grab coupons and then met back at the football field. PAX completed 4 sets of exercises that totaled 100 reps. The sets were:

Set 1: 25 curls, 25 lunge walk out, 25 mountain climbers, 25 lunge walk back

Set 2: 25 tricep exetension, 25 yd bear crawl out, 25 big boys, 25 yd bera crawl back

Set 3: 25 kettle bell swings, 25 count super mario out, 25 mountain climbers, 25 count sumper mario back

Set 4: 25 chest pass, 25 yd AYG out, 25 big boys, 25 yd AYG back

between each set we completed a mosey lap around the parking lot for a cool down. After set 4 we ended with an exercise we called “banana press”. PAX on the ground on their backs with coupon held overhead. Begin flutter kicks and Q calls out “down” and the PAX complete one chest press. Continue until the Q calls time with flutter kicks continuing for the duration.

Returned coupons and then mosey back to flag for COT.

COT:

Count-o-rama

Name-o-rama

FNG Mark was brought to the middle where he told us about himself. He mentioned that he had purchased a small plot of land and had several animals to keep him busy. He was named Farmette.

Intentions

-BB

Back Blast – Incubator @ Posh – 09/13/2021

Posting on a Monday has become a necessity for me to help start the week off right. If I fartsack on Monday, then it’s that much easier to fartsack on Tuesday…then Wednesday, etc. That said, when Stick Up reached out and asked me to pick up a Q, I obliged.

Time was called and disclaimers provided.

PAX:

  • Stick-Up
  • Jitterbug (R)
  • Dynomite (never stopped talking for 45-minutes)
  • Dry Rub
  • Buzzsaw
  • Drive-Thru (R)
  • Double Down (R)
  • Wabbits
  • Schotzie
  • McAfee
  • Ladybird (R)
  • Jolly Rancher (Q)

We circled up for some traditional Jolly Rancher COP, which included the typical fanfare of SSH, Toy Soldiers, Copperhead Squats, Grass Grabbers, Runners Stretches and Downward Dog. Then, we went straight into the main thang.

The One and Only Thang – Interval Running:

I’ve done this now at The Abyss, Vets, The County and now Poshlands. It’s a simple, yet effective beatdown – and I think pretty even for all runners.

Basically, we did 3-minutes of a mosey and at the end of that 3-minutes we did:

  • 10x Merkins
  • 15x Big Boy Situps
  • 20x Squats

Then, we did it again…3-minutes of a mosey, and then the same set of exercises. Then again, and again, and again. I think all in we got about six to seven rounds of it in, which was about 2-miles perhaps.

Because the out and back distancing, it was a bit difficult to judge so we had an abnormally long round of Mary where everyone called something out and led at the end. Lots of fan favorites here, too, including Gas Pumps, Flutterkicks, Pickle Pounders, Jack-In-The-Boxes (which suck, Stick Up), J-Los, LBCs, etc.

COT:

We ended with countarama, namearama, announcements and intentions. Jitterbug mentioned no September Dare to Care assistance needed, but the rest of the calendar year will happen. Just check Slack for dates because it won’t always be the 2nd Saturday this time around. Also, McAfee mentioned the September postponed 09/11 ruck may happen sometime later this month – so keep your eyes open for an announcement there, too.

Jolly Rancher out!

Back Blast – 09/11/2021 – 20 Years Later – The Nest @ The County.

A few months ago I looked ahead and saw that a September 11 Q was open at The Nest. For those that regularly follow me [I don’t have anyone to call out like Pelican does], you may have picked up on the pattern that I love Qing and posting at The Nest. So, this paired with honoring the men and women who perished on September 11, 2001 was something pretty special to me.

But, man – let me tell you. This was hard. How could I design a weinke that would do the day justice? That would honor these heroes the right way. As the day grew closer, I felt the burden getting heavier and heavier. I was afraid it would fall flat. That I’d screw it up. So, here’s hoping that was just a mental game and that the PAX thought honor was rightfully given.

I decided to join Captain Crunchberry and Virginia Slims for a pre-run beforehand, but I was only able to get in just 2-miles to their 5.5-miles or so because I had some pretty intense set up time to lay out 343 plastic fire helmets in formation. That said, I was still setting up the picture above as the PAX starting rolling into the parking lot.

PAX – 13 strong:

  • Lambeau
  • Double Down (R)
  • Brown Water
  • Gisele
  • Cratchit
  • Timeshare
  • Tenderfoot
  • Swag
  • Captain Crunchberry
  • Hardwood
  • Hushpuppy
  • Virginia Slims
  • Jolly Rancher (Q)

COT:

We circled up at the normal starting spot for some light duty work, which included:

  • 9x – SSH
  • 11x – Toy Soldiers
  • Downward Dog + Runners Stretches – 9- and 11- second counts
  • 9x – Copperhead Squats
  • 11x – Abe Vigodas

As we got ready to kick off the main Thangs, I told the PAX that I’d be playing the audio from the FDNY dispatch from 09/11/2001. I did this also last year and I continue to be amazed as to the voices behind the audio – most of them fairly calm as they were responding to the scene. At some point after the collapse, a citizen found refuge in a FDNY truck and started using the radio pleading for help and assistance. This was on the radio channel itself being used by the first responders.

Thang 1 – Nine Elevens:

Created this on my own…trademark pending. This is a fairly simple set with lots of significance. Basically, it was a set exercise where you did 9x reps. Then, merkins at 11x reps. Then, the next exercise where you did a new exercise, but still had merkins for 11x reps. Then, rinse and repeat basically for ten rounds. We did take a pause at the end of the third and seventh rounds where we did a long lap around the islands.

The exercises were as follows for each round:

  • Upright Rows – 9x ; Merkins – 11x
  • Smurf Jacks – 9x IC ; Merkins – 11x
  • American Hammers – 9x IC ; Merkins – 11x
    • RUN A LAP
  • Flutter Kicks – 9x IC ; Merkins – 11x
  • Derkins – 9x ; Merkins – 11x
  • Nemos – 9x ; Merkins – 11x
  • Yo-yos – 9x ; Merkins – 11x
    • RUN A LAP
  • Upright Rows – 9x ; Merkins – 11x
  • Smurf Jacks – 9x IC ; Merkins – 11x
  • American Hammers – 9x IC ; Merkins – 11x

For those not familiar with Nemos and Yo-yos…don’t worry because I hope to never see those again. Nemo is at least on the F3 Nation Exicon. I needed a N and Y exercise and it was limited selections with zero creativity [sorry, I’m an accountant].

The significance of the locations of the laps is basically to break up the 10 sets into 3 sets, then 4 sets, then 3 sets. This, honored the 343 FDNY firefighters that died on 09/11/2001. Oh, which by the way incase you didn’t notice the sets spelled out USA, FDNY and then USA again. Obviously, the 9x and 11x reps honoring this day 20-years ago. Also, the 11x merkins added to each round for 10 rounds equals the 110-floors of the WTC towers.

Thang 2 – Flights of Dora:

Yep, patent pending on this one, too. It was a normal Dora where we partnered up, except the rep count represented the flight numbers of each of the four airliners that were weaponized on 09/11/2001.

It included:

  • American Airlines 11 – Nuclears
  • American Airlines 75 – Squats
  • United Airlines 93 – V-Ups “Let’s Roll” Ups
  • United Airlines 175 – Curls for the Heroes

Obviously, the “Let’s Roll” reference is to the heroic actions of Todd Beamer and his fellow passengers who overtook the cockpit in order to derail the hijacker’s intended target. It is basically a traditional sit-up with feet extended [so touch your toes] and then on the way back down you basically do a V-Up.

Time was then called.

COT:

We circled up around the helmets and flags on the ground. By this point, a few of the ruckers and runners were back and joined in the circle. We completed the standard countarama, namearama, announcements and intentions.

As we concluded, I reminded the PAX that the events of 09/11 will forever be our generation’s event that we’ll never forget where we were or what we were doing when we first heard the news. We’ll never forget being glued to the television watching the carnage and footage of the twin towers on fire. We’ll never forget the amazement and shock as the first tower fell…and then the second. We’ll never forget the fear and anger we had towards those responsible.

And while all of that is true, I asked the PAX to also remember what it was like on 09/12. Remember how we rallied together to support each other – because let’s be honest…everyone was connected to the events of 09/11 in some way. Whether it was a family member, a friend, a close relative, a co-worker, etc. While I hope and pray we never experience the events of 09/11 again, I sure wish we had more 09/12s out there on the horizon. But, unfortunately it may never happen.

I also told the PAX of a few “stories within the story.” We all know what happened on 09/11 from the highest level…but, I continue to be amazed at all of the little stories within the story. Whether it’s about a person in a suit and tie and how they saved 20+ lives. Or, if it’s about how the Secret Service reacted to protect the President and Vice President. Or, if it’s about the orders given to the F-16 pilots that were scrambled to help identify [and then subsequently ordered to take down] non-responsive aircraft. There’s so many details within the events of 09/11. Truly a historic day on so many levels and so many stories that we may never get to hear or understand.

Happy Patriots Day, PAX.

Jolly Rancher out!