Titan asked about a week ago if I would take the Q at Fission this morning since he did not want to risk injury the day before running in the BRR. A chance to lead a workout at an AO I rarely visit with the MQ not present? Absolutely. These are the best workouts for trying something stupid knowing you won’t need to hear negative feedback except in the rare case that one of the guys reads the back blast.
Without being too familiar with the Washam Potts school campus (I had only ever seen it at an occasional Murph or Vern), I opted to keep it simple. I said in the PB that this would not be a friendly workout and for the most part, that was accurate. I mean, the pax are known to complain when Soprano brings out the SSH x50 IC at Gladiator. So what would the feedback be for doing that multiple times?
At 0529, YHC lead the unknowing guinea pigs to the end of the bus lot. We walked there which earned a few accolades, but they quickly ended when I explained that I had just gotten the guys to do something PRIOR to 0530.
I started with a modifed disclaimer, checking to see if there were any new guys (there weren’t) before asking for a show of hands on guys who had been in F3 more than 4 years. I think I got 5 arms in the air. I informed them of how many regular WIBs got their start in LKN at the Washam Potts campus. The Murph and The Vern are the two notable ones. I then went on to say that there was another WIB that had been done that went out of fashion when the burpee replaced it as the preferred measuring stick for fitness level. That, of course, is fake news, but like most comments on social media, if you’re able to say it with enough confidence, most people will buy in easily enough.
I admit I was unfamiliar with the *exact* format of this old workout, but I had a general gist and so we did it like this:
- SSH x50 IC
- Run to opposite end of track
- SSH x50 IC
- Run back to original end of track
- Repeato, repeato, repeato, repeato
In total, we ran about 2 miles while completing 1,000 jumping jacks. No one can ever complain about Soprano’s CoP activity now that we were able to complete that offering 10x.
But that only got us to 0555. So following the run/SSH segment, we did some stretching exercises and then ran a full lap around the track. After that we did some Jane Fondas (30x IC each side) and another lap around the track. We took a break from running to do some core work — LBC, low flutter, pickle pounders, the usual — and then did 10 burpees OYO because Rico was in attendance and he would have balked at an F3 workout that was entirely burpee free.
With 90 seconds left, we took one final lap around the track before calling “Recover, recover.”
Juicy Morsels for the Moleskin
- Hat tip to Gnarly Goat for mentioning the workout to me once over coffee and Earl Gray for trying to explain it to me. It sounds like the original intent was to run a 40 yard dash between SSH eith sets of SSH x25 IC, but my goal was 1,000 SSH while using the track for our runs
- Uncle RIco is fast. Consistently the first one to finish the run segment. Someone would do well to get him on their Pickle team
- Jimmy O is recovering from a shoulder injury. He said SSH might start out sloppy before settling into proper form. I saw no sign of injury after the 10th jack
- Stapler and I finally met up so that I could issue him his WOTP patch. Thanks again for the Black Rifle, Blackbeard-inspired coffee beans. I still need a grinder for them — maybe you can comment below on best inexpensive coffee grinder for home use.
- There will be a volunteer work day following a TItan-led Q at Mighty Jungle on September 29th. The more, the merrier and you can HC in the comments of the offical preblast
- Last day to register for the LKN Basin River Run at a discount price is September 11th. Be sure to decide on a team while sitting in your smelly BRR van between legs
- Speaking of smelly vans, we included a prayer for safe travels and injury-free runs this weekend. We also asked that non-F3 runners have patience while putting up with the pax (although I hear the Incogs may skip out after their first legs leaving the course free of shenanigans)
- Has anyone used the term “shenanigans” in a back blast before?
- T-Claps to Titan who actually came out at the beginning of the workout to thank me for leading this morning prior to leaving for whatever he had planned to do solo. Unlike Fallout, the Fission MQ was not a dick