Archives: FIA, Bart Yasso, Frank

  • When: 20180103
  • QIC: Funny car
  • The PAX: Deflator, Dreamliner, Funny car, Submac, Walk on
  • This morning at 5:30 am we had 5 PAX show up at Bruin Country in perfect F3 weather with sunny skies and 75 degrees that felt like 10 degrees. Funny car introduced the group to Frank, a football named after legendary VA Tech football coach Frank Beamer. Throughout the workout Frank was passed from PAX to PAX after each exercise. If Frank hit the ground then it was 10 burpees. Frank hit the ground twice.

    Before we started Warmarama we moseyed over to Western Branch High School to say hello to FIA who had been working out since 5 am. If I counted correctly, FIA was eight strong this morning.

    Warmarama

    An article in a recent issue of Runner’s World magazine was about Bart Yasso who recently retired as Chief Running Officer for Runner’s World where he was employed for 30 years. In the article Bart shared his strength training exercises most of which we used for our warmarama exercises.

    Planks and side planks – 20 second hold for each plank (front, left, right)

    Bicycles – in cadence 15

    Supermans – 20

    Russian Twists – in cadence 15

    Mountain climbers – in cadence 20

    Bridges – 10

    Merkins – in cadence 20

    Squats – in cadence 15

    Lunges

    Burpees 10. Frank was placed on the ground which resulted in 10 additional Burpees.

    Calf raises 10

    The Thang
    Mosey to the football field and line up at the goal post. Each PAX was responsible for selecting two exercises during the runs from goal post to goal post. The PAX in charge of the exercises was responsible for taking care of Frank. We would run to the other goal post, do the exercise chosen then run back to the other goal post for the second exercise with Frank then passed to the next PAX. Exercises included leg lifts, ABCs, merkins, squats, and a few others. Deflator intentionally dropped Frank 20 yards from the goal line and had the PAX bear crawl to Frank followed by 10 burpees. After the tenth and final 100 yard dash we moseyed back to Bear Country.

    Circle of Trust

    Countarama and Namearama

    Funny car shared the following from the sermon at Community Church on Sunday in which the pastor talked about New Year’s resolutions who said that “finishing is better than starting”. Whatever resolutions we may set, the key is to stick to the resolution and finish well. The pastor also said that “Excellence is not perfection. It’s doing your best with what you have.”

    Funny car then shared the following:

    1 Corinthians 9:24-27 “Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever. Therefore, I do not run like someone running aimlessly; I do not fight like a boxer beating the air. No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.”

    Ecclesiastes 7:8 (NLT) “Finishing is better than starting. Patience is better than pride.”

    We ended with a prayer including prayers for members of Dreamliner’s family who have had some recent struggles.

     

     

     

    F3 Hampton Roads