The Dirty Dozen & Extreme Ownership

Gangstarr has been practicing his Q skills without his own knowledge.  He counted like a pro from the first round of Mary exercises he led, so it was time to EH him to co-Q. Proud to work with him this morning. So YHC has 12 cones in his trunk. He also likes to run around Paramore Park with Dumbbells just because it sucks. Today it will suck worse. Today it’s the Dirty Dozen. The humidity made it feel like we were swimming through the air, but that’s what makes us stronger. Runner’s World says there are two ways to increase your endurance 1) workout for at least 2 straight weeks in high altitude (not happening down east); 2) work out in the heat and humidity (we got that one covered) So forget about the funny breathing mask like Bane wears in Batman – “Ain’t got time for that”

Warm-up > Gang Star – VQ > We started with the following exercises IC: SSH;Don Quixote; Mt. Climbers.  We then sprinted to the woods and moseyed back. Our hearts were racing and the heavy breathing started.

The Thang > Bono >The concept was simple this morning: Run to a cone; complete as many reps as possible until the Q says stop.  Then run to the next cone.  The Q had secret numbers in mind to complete with the audible to change it based on the effort and expenditure of the Pax.

• 1) Merkins til the Q says stop – AMRAP (min of 5 reps at at time; plank pause between reps)
• 2) Rafter Pull-ups til the Q says stop – AMRAP
• 3) Globlet Squats with Lateral Leap over playground border then Globlet Squats til the Q says stop – AMRAP (we lost our FNG after this round)
• 4) Burpees til the Q says stop – AMRAP
• 5) Man Maker Merkins – Merkin with a Row Rt arm; Merkin with a row Left Arm – AMRAP
• 6) Bicep Curls til the Q says stop – AMRAP
• 7) Triceps 21s – 7 full Tricep Extension; 7 upper 1/2 extensions; 7 lower 1/2 extensions (maybe one more cycle, just because the Q feels squirrelly)
• 8) Stability Lunge (Contra lateral – hold dumbbell on side for reverse lunge) hopefully Dig a hole won’t have to; til the Q says stop – AMRAP
• 9) Burpees til the Q says stop – AMRAP (Just because the Q loves burpees)
• 10) Bridge Builders (Skull Crushers x3 with Triceps Extension) – til the Q says stop – AMRAP
• 11) Broken Butterfly – (both arms up with Dumbbells; right arm butterfly while left is still up; then repeat with left arm) til the Q says stop – AMRAP
• 12) Dumbbell Swings til the Q says stop – AMRAP

Then we got to pick our poison and run to another cone of our choice.  Actually this was a time killer to see how fast we made it through the Dirty Dozen.  The idea was to do as many as possible and then have the guys bring in the cones #TomSawyer.

COT/BOM > Donimic Hicks, Peaches friend/Medic, girlfriend was found dead this week & he needs our prayers; San Fran’s 2.0 has ear issues; and the Jolly Trolley driver’s wife is having medical issues; Gang Starr and others will travel next week. Remember all those with cancer.

Announcements > The FiA group is meeting on June 23rd at Alice Keen building across from Wintergreen school. String Bean and Bono are traveling to F3Cartico next week. Wilson Swamp Stomp guys are meeting at Burlington Coat Factory to clown car to the mud run. July 16th is the F3 Family Beach Day at Shrimp’s place – mark your calendar. Had a good turnout at Adopt-a-Highway on June 11th.  The BBR Practice is on Sat June 25th.

Moleskin > Part of me was pissed; part of me was concerned.  For the first time that  YHC remembers hearing about it, a FNG quit after 2.5 exercises.  At first, YHC thought he got a call from his boss in Myrtle Beach and had to go to work, but then it was revealed that his boss invited him.  All we have is a first name that won’t get revealed in the back blast.  You don’t get a F3 name unless you finish your first workout, however, YHC would REALLY like to talk to our FNG and make sure he knows he is welcomed back.  It seemed like things were going well: The disclaimer was done, the warm up was explained and he kept up.  Cold Cut ran with him and talked with him. Some time between the Merkins and Globet Squats we lost him.  Accountability holds that the Q looks first to himself, What could he have done to make sure the workout meets his needs.  Then again part of him thinks that a little bit of effort is needed to make it through the first workout.  Something to think about – Extreme Ownership – there is something YHC needs to pay attention to. Can’t blame others – have to own every aspect of the workout…