6 showed for the main event, 4 for the modest pre-run. It was a classic morning of weight and sprint based fat blasting at Elon Park: The shifty walkers rolled in around 5:30 to go strolling in the dark around the soccer fields, a youth small shirt was left on the fence and Kirby nearly took it home, at least one ill-timed Jackie Gleason quote from “Smokey and the Bandit” was uttered, some terrible music from YHC’s bluetooth speaker, and, oh yeah, we exercised for an hour and 15 minutes.
4 of us ran about a mile and a quarter to loosen up the legs and warm up a bit.
at 0515, disclaimer given and off we go for a little ROM warm-up:
Minute at each station until time beeps then rotate to next. 3 times through all
6 stations.
Run the Elon lap. YHC gives instructions for the next
Gear Stations during the mosey.
There was a recent discussion about the ideal number of PAX at a workout. Some say a dozen is best, and that is certainly a merry bunch, but 6 is a great number as well. Sometimes the low numbers allow for a gear workout that is harder to do with larger numbers because of gear logistics. Great crew of 6 out there today. We worked a variety of muscle groups and will likely get a visit from Uncle DOMS (Delayed Onset Muscle Soreness) tomorrow.
Kirby pushed it hard today, with especially strong efforts on the jump rope
(#fightclub) and the deadlifts. Well done.
Mighty Might always a sucker for extra credit was mixing a few renegade rows in the rest of the push-ups; the Fire Marshal Bill man-makers must have been crowdpleaser.
Fallout had a solid showing today. He was behind me in the rotation so didn’t get to see all the excellent work. Fallout used to think the concept of a pre-run unthinkable, now he is joining the throng of pre-runners. Progress.
Fire Hazard is a Fat Camp regular (because supposedly he’s fat, but only on slack) and it shows (the fact that he’s a regular, not the faux fatness). Quality work today, and thanks for stepping up to suggest the pre-run.
General is clearly in charge over here at Fat Camp. In a site that has suffered from some hot-potato Site-Q swaps, General has clearly taken the reins. Tweeting away, bringing the PAX, posting and pushing himself. Three solid slow claps for you my friend. Thanks for destroying that last sprint. YHC had nothing left.
Thanks for the opportunity to lead, and your courage to follow. A mere 5 are in Argo boat for the triple-Q palooza. Next stop is Kinetic Heights on Friday. Still time to get on board, as the saying goes, “2 out of 3 ain’t bad”
Over and out.
Got a reminder email last week from Lobsta for my 2/1 Anvil Q. Thankful, as I had not penciled it into my calendar. Still transitioning to Google calendar. #OldSchool. Pleasantries and general mumblechatter exchanged for a few minutes prior to the disclaimer being given. Abba rolled in as the group was being disclaimed. All seemed to get the gist of the QIC, F3, or anyone else NOT being responsible for personal safety. Modify as necessary and push yourself to the threshold of your personal limits. Or beyond, albeit carefully. No shovel flag today. Lobsta is DR.
Thang
Half mile mosey through the vast parking expanse of the 100-acre AO.
COP
SSH x 10 IC
Imperial Squat Walker x 15 IC
Hand-release burpees x 5 OYO
Mountain Climber x 15 IC
Merkin x 10 IC
4 Entrance Campus Tour
Mosey to entrance 1. 25 Merkin/10 Jump Squat. Run to Entrance 2. 25 Werkin/10 Jump Squat. Run to entrance 3. 25 Diamond Merkin/10 Jump Squat. Run to entrance 4. 25 Crucible Merkin/10 Jump Squat.
Intro to campus completed. Mosey to the base of North Face to continue the tour.
AYG up NF. 5 H-R Burpees. Run around and back to base of NF. Repeat x 2.
Plank series to regroup. Several moves completed. Elbows, Low plank, alternating leg lifts, low plank jacks, etc.
Mosey to the Main Entrance patio.
Bench Set
20 Dips/15 Derkin/10 Box Jump Burpees. Repeat.
Mosey to launch lot.
Mary
6 inch hold between exercises. All done IC.
Heels to Heaven x 10/Dolly x 10 IC/Protractor/High Flutter x 10 IC/10 counts/Hold
Mosey back to the base of NF. 5 H-R Burpees. AYG up NF. 5 H-R Burpees. A few plank holds and Merkin x 10 IC. 30 Low Slow Squat. AYG back to Main Entrance patio and repeat Bench Set. People’s Chair to regroup. Mosey to launch lot.
4 Minutes of Core
High Plank/Elbows/RAH/RLH/Swap/Low plank/RLH/LLH/High Plank/RLH/LLH/Elbows/Hold for 45 seconds. Done.
COT
Moleskin
At 12:34 into the workout, Poptart announces, “Hey, Fast Twitch was yesterday.” True, but we had only covered just over 1 mile. Apparently he was not channeling his inner Forrest Gump who, when asked why he ran across Greenbow County responded, “I just felt like running.” Anyway, he crushed it, despite the complaining. We hit most of the 100 acre campus and YHC tried to stay away from the blinking streetlights, mostly because nausea ensues rather rapidly when nearby.
Rachel only has one speed. Beast mode. Crushed it as usual. Hops posted for 1st time since last Monday. He was moving pretty good out there. Glad he is back off IR. Brilleaux is always strong and at or near the front of the group. Solid. Utah pulled a groin. Never good. Careful if using Icy Hot or Ben Gay. You only need to make that mistake one time. Van Pelt earns his respect every time he posts. Strong work, as usual. Champagne, Ickey, Cane, Thunder Road, Abba all pushing hard for 45. Good to see OT, been a while. Good work out there. Rapper’s Delight by far the youngest man out there. He is fast and works hard.
Saw Hannibal yesterday at Twitch and he was pressing hard for information on what this workout might entail. Specifically, he asked if we would be incorporating rocks into the mayhem and I thought I heard him say he would post elsewhere if so. At that point, I had not fully planned the workout. We avoided the rocks today, although Hannibal is always ready to lay down some hard work, rocks or no rocks. Truthfully, it has been nice to have a few workouts that did not include carrying heavy things after the Saturday Mini-CSAUP. Traps are still a bit sore.
Enjoyed leading the men of Anvil. Thankful to be able to do the work and spend the time with these 16 men. YHC took us out in prayer.
Men, please keep McGee’s family in your prayers. Also, keep Lorax’s father and his family in your prayers.
Announcements
Savage Race 05/13/2017. Preblast HERE. Flipper is A51 Q. There is a discount code in the preblast. Run individually in the PRO wave or as a 4-man team in the general waves. I registered yesterday. $82.52 with the discount.
Smokey Mountain Relay. Champagne’s team needs 2 runners. 04/21/2017. Hit him up if interested. This is a 200+ mile relay, similar to the Blue Ridge Relay.
The PAX knew they were in for a rough day when guest Q announced himself with longest disclaimer in F3 history. Did I mention, “I am not a professional”? 20 fool hardy and winter-tested brutes emerged from the gloom to work up an icy sweat…
The Thang
Mosey to upper parking lot
Warm up
SSH X 11
IW X 11
CDD X 11
LSS X 11
Mosey to Strawberry Station 1
Identify Speed hump traffic slowing mechanism
Identify traffic circle
Partner up: P1 runs the loop while P2 works, then flapjack – Diamond merkin X 11, LSS X 11, Plank when done
Simba Q-jacked a few LBC’s into the mix
Mosey to Strawberry Station 2
Keep your partner: P1 runs the loop while P2 works, then flapjack – Merkin X 11, Lunge X 11, Plank when done
Mosey to School
Keep your partner: P1 wall sits while P2 works, then flapjack – Decline merkin X 11, Jump squat X 11
Another Q-jack called repeat
Mosey to Ball Field Bleachers
Keep your partner: P1 works while P2 works, then flapjack (repeato) – Dips X 11, Step-ups X 11
Plank when done
Mosey to the Track for a cool-down lap
Mosey to the parking lot for a little Mary
Freddie Mercury X 11
Rosalita X 11 (en Espanglish)
Protractor (finish at 11 degrees)
Moleskin:
Thanks for patience with the Q – I think he did well to show up on time. YHC took the intermittent laughter as expressions of joy over participating in such a well-defined and structured workout. See you next week, when we’ll probably do at least 12 of everything. Welcome to Niles; the new blood performed well and the Force is strong with him. Also good to see some peeps I hadn’t seen in a while (that means you, Geraldo).
Announcements:
Savage Run coming up later this year. There are individual and Team options and it comes well-recommended. Check the interwebs/tweeter for further details.