PAX,
The Joe Davis Run for Recovery is an F3 must post event as it is a great 1st F event but it is in our own backyard, The Fort, and it brings awareness to the cause!
1st F – Sign up for the Race ASAP –
2nd F – We have had 100 PAX involved in this event and families as well so the fellowship before and after the race is always memorable and makes you realize what makes F3 great
3rd F – Participating in this event goes beyond a good 10k time. It shows there is something more then ourselves. It shows the solid bond within F3 to support our fellow brothers. It shows that we all struggle with something but we know our brothers in the COT will always help make us better.
Any Questions let me know! Cake Boss
Join us for :30-:20-:10 intervals tomorrow. This is how it will go down:
0500 for a warm-up mile, and 0515 for main event. All running levels welcome!
See you in the morning! Slim Fast
#F3Monroe doesn’t take vacations even if it’s close to Thanksgiving.
Pre-Run
Blowout, FNG and YHC for a nice 5 mile pre-run around Uptown/Downtown Monroe.
The Thang
Mosey to the start of the parking lot
COP
SSH IC x20
IW IC x20
Windmills IC x10 (Slow variety to the chagrin of Shepherd)
Run out of the park to the intersection.
Lunge Walk up Railroad Hill. Slow and terribly long lunge walk uphill.
Mosey on to the Train Depot parking lot.
Parking Space Suicides. 2 spaces forward, 1 space back.
Reverse Parking Space Suicides. 2 spaces backwards, 1 space forwards
Mosey to the lower side of the parking lot.
Tree Suicides. 8 trees. Oh yeah, it’s uphill. Well, only one way.
Mosey to some more parking spaces.
Bear crawl across the space, burpee at each line. This finally helped Shepherd get warmed up.
Cross the street to the courthouse.
DORA 1/2/3. Partner combined 100 merkins/200 lbcs/300 squats. Partner one runs up to the top of the steps and does 10 bomb jacks while P2 does the exercises. Flip Flop until done.
Mosey to the courtyard in front of the courthouse.
Feet on the steps, 10 shoulder touches. Move feet to the next step up. 10 shoulder touches. Feet up and 10 shoulder touches. Feet down and 10 shoulder touches. Feet down and 10 shoulder touches. Done with this. Lots of grunting.
Mosey over to do some rail slides. Was going for the shorter rails when Blowout mentioned the rails over to the side which wrapped around a walkway. Great call out. #hegetsit Rail slides down and around.
Start the mosey back to the park.
At the bridge over the railroad tracks, it’s time for some more lunge walking. Because, why not?
Once over the bridge, reverse lunge walk down to the road sign.
Mosey back to the park and to Hotdog Hill. Hadn’t originally planned to do this but with Shepherd doing his first visit to #F3Monroe, I had to add it in.
Backwards run up Hotdog Hill. 7 Bombjacks at the top and run back down. Repeato for 6,5….2,1. Backwards runs up Hotdog Hill start to be really fun around the 3rd time up. Shepherd fell in love with Hotdog Hill. At least I think he did.
Mosey back to the cement area
1 MOM
Rosalita IC x20
Done
COT
YHC took us out
Moleskine
– Welcome to FNG Ramslayer. So named because he’s a NCSU grad and we just whooped some UNC tail in football the day before thus Ramslayer. Not only did he push through the workout but he pushed through after joining us for a pre-run. Great job!!!
– And I see the champagne colored truck pulling in and it looks like Shepherd but he hadn’t pre-warned me on a #F3Monroe visit. Nevertheless, it was great to have him and show him the sights and sounds of Uptown/Downtown Monroe as well as the experience of backwards up Hotdog Hill
– Is it Uptown or Downtown Monroe? A question only Horsehead could really answer if he wasn’t refusing to come to #F3Monroe. #elbowintwo
– The Train Depot parking lot was very useful. Perfectly lined up trees for suicides that require a climb. Almost like a Taxpayer funded dream for me.
– I saw those stairs when Hushpuppy Q’d and been thinking about them ever since. They were in fact as useful as I thought they would be.
Until next time!!!
BB posted before the following week’s workout. #winning
The Thang
HB Mile
COP
SSH IC x20
IW IC x20
Windmills (slow variety) IC x10
Mountain Climbers IC x20
Mosey over to the plates where the plan is given. Hairburners to one end of the parking lot. At one end were KB swings, Skullcrushers, Jump Rope and Micah Tyson Punch Out. At the other end were Skull Crushers, Goblet Squats, Good Mornings and Curls (maybe). Do each exercise for 1 minute and then rotate to the next exercise. After everyone has done each one at least once, we do hairburners to the other end of the parking lot. Push till you collapse.
Repeato ad nauseam until about 3 minutes remaining
Rosalita IC x20
Flutters IC x20
Protractor
Done!
COT
Thanks to Shepherd for taking us out
Moleskine
– Great work by all.
– Hairburners as active recovery just seems wrong.
– Knew it would be a small crowd the day after Turkey indulgence but glad to have Good Luck with us vising from Asheville.
The Thang:
Circle up and stretch! We never do this, so I did it…
Mosey around the church to the side parking lot.
Circle up.
10 Merkins
15 SSH
8 Merkins
10 Imperial Walkers
6 Merkins
15 Low Slow Squats
4 Merkins
10 Mountain Climbers
2 Merkins
Mosey to the end of the parking lot (for suicides). Partner up and grab a rock.
Partner 1 – run suicides the length of the parking lot
Partner 2 – called exercise with rock
1st called exercise – bicep curls
2nd called exercise – shoulder press
3rd called exercise – tricep press
Mosey to back parking lot.
Starfish
Middle – 15 Low Slow Squats
Corner 1 – 10 Carolina Dry Docks
Corner 2 – 10 Merkins
Corner 3 – 10 LBCs
Corner 4 – 10 Side Straddle Hops
Mosey to Wall
Grab some wall. Rest. Grab some wall + 50 arm raises.
Mosey to starting point – front parking lot.
Mary
12 LBCs
12 Flutters
12 Freddy Mercury’s
Protractor
Thanks everyone for coming out, and we had 2 FNGs (now called “A-Aron” and “BFG”). So welcome newbies!
Announcements: Anyone sign up for the Joe Davis Run from Peak 51, and Peak will donate an extra $15 in your honor.
Not paying much attention to the weather, I suited up this morning with the warmest baselayer I could find, packed up the Bluetooth speaker and rolled up to ELE. Most of the regulars were already ready and limbering up when I started unpacking the Bells and Music. SoulGlow rolled in as 5:30 struck and following a thorough disclaimer, we got right to it.
Warmup:
SSH x 20 IC – 10 swings
Stagger Merkin x 10 Lft – 20 swings
Stagger Merkin x 10 rt – 30 swings
10 Burpees OYO – 40 Swings
Layers/Stacks
5 Snatch Each Arm – 10 Merk
5 snatch EA/5 Clean EA – 10 Merk
5 Snatch EA/5 Clean EA/5 Presses EA – 10 Merk
5 Snatch EA/5 Clean EA/5 Presses EA/5 High Pull – 10 Merk
5 Snatch EA/5 Clean EA/5 Presses EA – 10 Merk
5 snatch EA/5 Clean EA – 10 Merk
5 Snatch Each Arm – 10 Merk
Core work including Flutters/LBC/English Hip Flexor while waiting on the six
10 Goblet Squats – 10 Merkin
10 Goblet Squats/10 Good Morning – 10 Merkin
10 Goblet Squats/10 Good Morning/10 Thrusters – 10 Merkin
10 Goblet Squats/10 Good Morning – 10 Merkin
10 Goblet Squats – 10 Merkin
Core work including Flutters/LBC/English Hip Flexors while waiting on the six
Partner up for doubles 7 reps x 3 rds x 3 exercises
Double Swings x7 x3
Double Cleans x7 x3
High Pulls x7 x3
Flutter press x25 IC
Lbc x 25 IC
50 swings OYO
Time is UP. COT
Announcements:
Holiday party – Friday Night (bring unwrapped toys or hygiene products for Operation Sweet Tooth)
Joe Davis Run
Be on the lookout for F3 Flag Football (coming in January)
Moley:
Several of us were way overdressed for the 65 degrees that awaited us this morning. As the layers of exercises mounted, the pax began removing layers YHC included. Hightide got a prerun in this morning and commented that today’s KB routine was not MAF Freindly. Tried to keep the heart rate up from the warmup, hopefully it was mission accomplished. Time flew by out there with the tunes and commercials keeping the pax cranking through the work. Alf was apparently taking short arm advantage on the first set of Layers, blasting through the exercises at a rabid pace. Strong work all around by the guys, the shoulder presses (3rd layer) provided most difficult for YHC as fatigue started to set in pretty early. You can thank Witch Doctor for the many swings in today’s warmup – picked that one up from his Skunkworks Q earlier this week. A keepeer that you will feel for a few days.
Can’t go wrong with a few sets of doubles once sufficiently warm. Kind of like Icing on a layered cake. Couple of colorful comments and visuals from Brown – woudln’t be meathead with out it! If I missed anything – please post up in the comments. Thanks for letting me lead – always a pleasure.
9 PAX decided it was a good idea to get up early and run around and get batter.
Disclaim given – nice and short thanks for veteran crew – granted a grumpy old man whom YHC will not name (IH) said he would blame me anyway for any discomfort during the workout.
Short jog around the front of the school back to the field – circle up for COP.
COP – all in cadence
SSW x 15
IW x 15
Low, Slow Squats x 10
Merkins x 15
Mountain Climbers x 15
Count off by 4.
Mosey to concession stand area – directions provided – Starfish time
1’s – Playground 10 pull-ups
2’s – Far field on right if facing school – 10 burpees
3’s – Back football field – 15 divebomb merkins
4’s – far field on left if facing school – 15 diamond merkins
After each station, back to middle for 10 jump ups.
One cycle, then flutter kicks waiting on the 6th.
Grab headlamp and mosey over to Foxworth for some more fun
7s – burpees at the top, jump squats at the bottom – (evidently violated an unwritten rule of not calling burpees more than once at a Hydra workout)
Head back to AO – headlamp was pretty much useless with the rolling in of the gloom – but made it without running headlong into any of the bleachers.
Head back to playground – partner up – complete 50 pull-ups and 50 merkins as a team (odd number pax = one group got off easy – and of course the Q was in that group)
Mosey to the small field – 3 sets of suicides over and back AYG runs – with short rest to catch your breath between
Circle up for 6MOM – all in Cadence.
LBC x 25
Flutter x 25
High and Low Plank with multiple 10 counts
Dollies x 20 thanks to IH
Done
NMM
Solid veteran group today so not much direction needed – think these guys have done this before.
Was told by site Qs that calling 11s on the Foxworth hill would have also violated another unwritten Hydra rule.
6MOM results in some gaseous releases taking place – Bounce gets the quote of the day – with “I think I see a turkey legging coming out after that”
Also, some discussion about 3 being the magic number (in college) and puddin saying something about Mommy and Daddy and baby make three – which YHC thinks that is not what was meant earlier.
Thanks men for joining and following YHC around the AO this am and thanks to Good Hands and Puddin for the chance to lead – this is a great group and love this AO.
Its an honor and privilege to get to lead.
Announcements:
Operation Sweet Tooth – bring unwrapped new toys to the Christmas Party Friday to be collected.
Bounce can be reached BounceF3 on Twitter.
Will also be one more chance to drop off toys early next week – keep an eye out.
Joe Davis Run – signup – normally the coldest race of the year.
Until next time.
Champagne Out.
As I was making the drive into Stonecrest, I couldn’t help but notice a gaggle of men running towards the AO led by Wild Turkey. I was unable to figure out who was with him but I was confident that one had to be Mr. Bean, as he was very vocal on twitter the previous night. As I made it to the movie theatre and the runners made it back, there was no Brit to be found on this warm December morning. So time for the disclaimer and 16 PAX were off.
On the way to COP, beginning at the BBQ place, stop at each parking area opening for 5 merkins, until we reached Harris Teeter then circle up.
COP: SSH x 15, IW x 15, LSS x 15, LBC x 15
The Thang:
Mosey to the front section of Stonecrest, to an area we never seem to go, for a round of 7s using the courtyard next to Starbucks and the courtyard by Flying Biscuit. Dips and derkins with the fast ones leading mary waiting on the six.
Now that we were warmed up, time to mosey around Chic-Fil-A to Rea Rd. to the hill in front of The Joint and Mattress Firm for the Paper Jam version of triple nickel. This hill is unique, as it has one ridge before getting to the top. The PJ version is this: do the called exercise 5x at bottom of hill, 10x at the ridge, and 15x at the top, run around Chic-Fil-A back to the starting point. Three rounds: diamond merkins, crucible merkins, hand release merkins then mary waiting for the six.
Since we needed to go back up the hill, bear crawl to the top and then 5 burpees.
Mosey back to the courtyard next to The Flying Biscuit, grab a chair for a round of split squats, shoulder presses, curls and tricep extensions. 15x.
Then move to the front of Target where we did some core work, going up and down the parking space rows. First row, 25x crunches at each island; 2nd row,15X flutter (each leg) at the light posts; last row, 15x dying cockroaches at each island.
To continue the ab theme, we ran behind Target and held plank at each speed bump for about 30-45 seconds. Regular, 6-inches, left-hand high, elbow, right hand high, reverse plank. Then finish our work with heels to heaven 25x and a sprint back to the AO.
Thank you Flutie Flakes for taking us out and I appreciate the opportunity to lead.
Announcements:
-Operation Sweet Tooth, bring a new unwrapped new toy to the Christmas Party or to an AO.
-Smokey Mountain Relay April 2017, Cheese Curd putting together a team and Cheddar is signed up.
-Joe David Run, still time to sign up.
-Jingle Bell Run, 5k next week, starting point is St. Matthew Parrish in Ballantyne.