Wednesday October 31, 2018 – Chiles Backblast
“Halloween at Chiles”
***Since Halloween is a holiday of pretending, the PAX had selected different F3 names that either they wish they had or glad they did not get. This distinction was not necessarily made. For the answers, please scroll to the COT section.
QIC: Ninja
PAX: Steel Pony, John Mayer, Pebbles, Fancy Nancy, Vince Neil, Anything But, The Hair
Wiseguy Warmup (2 laps around the track):
Jog
Back pedal
Shuffle
High knees
Butt kicks
Carioca
Frankenstein
Lunges
Hip circles
The Thang:
Using the F3 workout deck, all PAX selected a card. While taking turns, each PAX announced the exercise that was on the card for everyone else to do while that PAX completes a task during each round. We went through the entire order before moving on the next round and everyone selected a new card.
If a Joker was selected, the entire PAX had to run 400 m. No Joker was selected.
Round 1: 15 strict pull-ups (pull-up assist was available)
Round 2: 100 m run on the track followed by a stadium runs (on the away team side)
Round 3: 20 hanging ab exercise
Hardest: Toes to bar
Harder: Knees to elbow
Hard: Leg lift
Easy: Knee lift
Topper:
One shake-and-bake 400 m lap around the track.
Debrief:
It is difficult for most of us to get many reps out of pull-ups. In order to get the most out of each pull-up you do, here are some tips.
– Keep an active hang. One way to know that you are doing this is to make sure your neck is long and stands tall from your shoulders. Don’t let your neck hide within your shoulders.
– Engage your core. This may seem hard at first but once you practice this more, it will become much easier and you can do more similar exercises. One way to make sure your core is engaged is to have your feet slightly forward from your hips (almost as if you were doing a hollow hold on the ground).
– It is okay to do them slowly. You get more time under tension. You will get stronger over time. Time and perseverance is the key. You cannot go from doing 0 pull-ups to 100 in a week (or even a month for that matter). Keep building volume and making it a regular routine and before you know it, you will become a pull-up (Murph) machine.
Reference article:
https://life.spartan.com/post/exercises-to-improve-pull-ups?utm_source=yesmail&utm_medium=email&utm_campaign=newsletter_wk5_20181030
COT:
Steel Pony –> Iron Horse
John Mayer –> Slow Hand
Pebbles –> Hawkeye
Fancy Nancy –> Tapout
Vince Neil –> Willie
Anything But –> Pebbles
The Hair –> Fish
The name I wish I got was Ninja because I am essentially training to be a ninja. I just finished two OCRs (Tough Mudder and Spartan Super). I am strongly considering doing Spartan Beast after Star Course in Spartanburg, SC. (That would be 5 events in 5 weekends in a row.) I also fight jiujitsu at Positive Balance. One of these days I would like to be good enough for really high-level events like Spartan Ultra or World’s Toughest Mudder (or maybe even Selection??).
The name I am glad I did not get was Twinkie (yellow on the outside, white on the inside). Do they even make Twinkies anymore? Not to mention, I am also very anti-sugar.
The surprise… I will not post here! You will all have to wait until the details are finalized. The PAX received the inside scoop and a head start…
Radiology Associates is planning a charity event for the American Heart Association that will involve a ruck/walk and an OCR event. Scheduled to be for January 2019. More details about that as I get them. That is not the surprise, by the way.
Overall, all is well with the PAX.
Fancy Nancy is sparking interested for Ice Fest in New Hampshire in February.
Prayers for John Mayer’s wife managing her health. Thankful that Crohn’s disease can be ruled out. I would not wish Crohn’s disease (or any autoimmune disease) on my worst enemy. Those are some of the hardest class of diseases to treat.
Pebbles (Hawkeye) begrudgingly took the Q for tomorrow.
Next Wiseguy workouts in the pipeline:
– 4 Corners
– Around the World in 10,000 steps
– Murph Machine 2.0
– Obstacle Course #3
– Stairway to Heaven: Gilchrist Version
Prayer (John Mayer)
Pledge