Uncomplicated

  • When:04/01/2015
  • QIC: Mermaid
  • The PAX: Young Love, Bushwood, Ickey Shuffle, Van Pelt (respect), Champagne, Dory (PR), Brushback (PR), Sacagawea (PR), Green Bean (site FNG from ATL), Cane, Margo, Boutique, Scabby, Purple Haze, Swanson, Mermaid (QIC)


Uncomplicated

16 PAX arrived at Anvil ready to crush another installment of our Wednesday painfest.  Shovel flag planted firmly by Young Love.  YHC gave a disclaimer to the PAX.  Off we went into this great AO.

Thang

Fast mosey around the around the CDC, Chapel, and Sanctuary to the parking lot above the Main Galleria entrance.

COP

SSH x 15 IC

Low Slow Squat x 15

Merkin x 15 IC.  Hold Plank

MC x 21 IC.  Hold Plank

Plank Walk Right/Left x 15 IC.  Hold Plank

Werkin x 10 IC

Clurpee x 10 OYO (Burpee with hand clap merkin)

Short mosey to the bottom of North Face.

NF Repeats

Sprint up NF.  Continue around the row of trees and back to the base of NF and repeat x 2 for 3 trips up.  Fast mosey to COP lot and plank to wait for six.

Plank-o-rama

Mary: Flutter x 20 IC/Hold/Heels to Heaven x 20 IC/Hold/Dolly x 20 IC

Short Mosey to adjacent parking lot.  Line up along the curb.  50 yards to opposing curb.

Merkin/Sprint Set

10 merkin/Sprint 50 yards/10 merkin.  Repeat to 100 merkin.

People’s Chair Air Plank with arms out.  4 ten counts.

Short mosey to the rock pile.  Grab exercise rock.

Rapid Fire Rock Set

Civilian cadence to 20: Curl/Tri Extension/Press

10 Rockees (Burpee with rock)

Civilian cadence to 10: Curl/Tri Extension/Press

10 Rockees

Mosey over to pavilion.  Grab a bench.

Bench Set/CHAMP Field Perimeter Combo

15 Jump Up/15 Dip/15 Derkin

At completion of bench set run a lap around the perimeter of CHAMP field at fast pace.  Return to pavilion.  Plank-o-rama to wait for six.

Repeat Bench Set.

Short mosey to adjacent parking lot.

Sprints

Approximately 80 yards.  Belly start.  Short rest.  4 reps.  PAX called on to give the start.

Mosey back to launch lot for COT

Moleskin

Last F3 workout for YHC prior to the Mud Run.  Wanted to make it count.  Hope no one left disappointed.  Welcome to Green Bean.  Site FNG from ATL.  Newish to F3 with 6 or 7 posts under his belt.  Great to have you and nicely done today.  Great to see Swanson come out of winter hibernation.  Keep on coming out.  Champagne emerged from his KB cave looking huge.  T-claps to our PAX who ran in.  Dory and Sacagawea clipped 2.6 from the neighborhood.  Brushback ran in and back.  All three of these PAX were pushing the pace on NF and the sprints.  Sacagawea was Larry Bird on most sets #gazelle.  Bushwood pushed the pace on the CHAMP field lap.  Anvil workhorses crushed it as usual.  Purple Haze, Margo, Boutique, Scabby, Cane, Ickey Shuffle, Young Love, Van Pelt.  Great work today men.  YHC took us out in BOM.

Always enjoy leading the strong Anvil PAX.  This crew pushes hard on everything.  Thank you for coming out and helping to sharpen yourselves and one another.  #ISI

Announcements

04/12/2015: Fundraiser for a little boy named Xander who is fighting a brain tumor.  This little guy has a big fight.  Olde Mecklenburg Brewery from 1:00-7:00.  Family friendly.  Bounce houses, etc.  Option to ride a bus from Cameron Woods neighborhood clubhouse.  Contact Boutique for more information.

Sign up for F3 Golf.  See weekly email or f3nation.com for more details.  Proceeds to fund F3 Leap efforts.

About the author

Mermaid administrator

Subscribe
Notify of
13 Comments
Oldest
Newest Most Voted
Inline Feedbacks
View all comments
Purple Haze
8 years ago

Another simple but difficult and incessant workout Mermaid. I was completely spent by the time we got to the sprints. Almost just laid there during the belly starts.

Champagne
8 years ago

Very solid Q Mermaid – I’m with Haze, could have just stayed on the deck and took a nap while you guys did sprints – SMOKED. Thanks for the lead. Great to have brothers from other regions join us.

Young Love
8 years ago

Really enjoyed this one, Mermaid. Thanks for changing it up from your usual maniac self and going easy on us. Burpees were getting easy, so I’m glad you raised the bar (again). I think I’m going to go for a run this afternoon if anyone wants to join me. Might do some merkins while I’m out there.

Young Love
Reply to  Young Love
8 years ago

Oh yeah, April Fools.

Just take everything I said and read opposite. You get the picture.

Bushwood
Reply to  Mermaid
8 years ago

That did fall flat. Next time, call 100. Let everyone do 10 and then say “J/K thats it”. But then call 10 more just for kicks and giggles.

Brushback
8 years ago

As always Mermaid brings it. And being that he’s in full Mudrun form its more painful. I’ll say it again as i did after, did he even sweat!

Great to see Swanson back out, and Champagne joining from his winter of beefing up.

Bushwood
8 years ago

Enjoyed it Mermaid. You did seem extra angry this morning.

Also, I saw Brushback walking, WALKING, across 51. He was too smoked to run.

Heard Mermaid’s family truckster was packed with his mud run team on the drive home. #TeamBonding

Champagne thinks all my Metro posts are affecting my merkin form. Nope, I’m just that weak.

Speaking of Metro, I’m posting at Sharktank tomorrow. If anyone wants to come, let me know and we can meet at Carmel Park and ride together.

Brushback
Reply to  Bushwood
8 years ago

that run back is a solid 1/4 mile!

Voodoo and i are considering a Sharktank post.

Voodoo
Reply to  Brushback
8 years ago

Brushback and I are considering posting at Shark Tank just to have an excuse to eat at Dunkin’ Donuts afterwards, but we haven’t HCed yet. If I do go, I doubt anyone wants to clown car with me since I’m usually late.

Bushwood, don’t worry about the merkin form. Survival is the goal at one of these merkinfest workouts. As long as there’s some movement around the shoulders and elbows, I’m pretty sure you’re working the right muscles. #SportsScience

Ickey Shuffle
8 years ago

Referencing the item in the moleskine about Xander…he and his family are good friends of mine and of Boutique’s. We all live on the same street, a few hundred yards from each other. He is a 7 year old boy fighting a rare and aggressive brain cancer, yet through everything his family remains positive and upbeat. At the event on April 12th OMB is donating 20% of sales to the cause, so if at anytime between 12 and 7 you could find time to stop by and buy a beer (or several), fill a growler, have a pretzel, whatever, it would help. It’s family friendly, and also a great way to recover from the mud run. I’m actually thinking that if enough guys commit to showing up at some point during the day I’ll run from our neighborhood to OMB to show my appreciation. I think it’s about 6 or 7 miles, and a lot of you know that my preferred distance is about 100 yards. If anybody wants to run with me (very slowly mind you) or drive behind me shouting motivational slogans, I’ve got your first round. I’m not a particularly wise man, and I don’t understand why a 7 year old boy has to deal with something like cancer, but I understand the power of community, and particularly of this movement we are so fortunate to be a part of. I know that through our numbers, our prayers, and our efforts we can help in situations like this. I’ll be there in the late afternoon on April 12th and I hope to see some of you.

GreenBean
GreenBean
8 years ago

Mermaid you are insane! Great workout this AM, and a lot of respect for Charlotte and Anvil. Small world to see Sacagawea in the gloom. Please check out the Chastain Park group if you are ever in Atlanta. We are also starting a LEAP group in Sandy Springs/Dunwoody April 18th..

13
0
Would love your thoughts, please comment.x
()
x