17 bros came to lift. 16 did just that. 1 had serious internal plumbing issues.
20 swings OYO
partner up. P1 lifts P2 rests.
Dead lift 12,10,8,6,
Shoulder Press 12,10,8,6,
Lateral press 12,10,8,6,
Upright Row 3×10
Tricep Ext 3×10
maybe one more.
20 Merkins OYO
NMM – No Mary at Meathead
loved the turnout. Hope the workout was as worthy? This is an old school workout from Bill Philips, founder of EAS Nutrition and author of Body For Life. It’s a great workout for those sad clown moments at home or the gym. Bulldog and Run Stopper are short, good looking lovers, as they were in sync as partners throughout the workout. I saw HT looking to make it a threesome by challenging them to synchronization a few times across the circle of meat. If you were there, you should’ve partnered with Chanel as he absolutely crushed it, doing doubles the whole time. HT is probably very sore. Choose your partners wisely. Sorry if I missed those who also manned up and did doubles for 45 minutes. Header and Chin Music once again made their own little corner in our meat circle, but looked to be lifting. Soul Glo and Orange Whip partnered up and are now best friends. Blazing Saddles continues to crush it at Meathead with his wooly vest! Always good to see Freedom! Stone Cold and Baracus quietly crushed it and found a new exercise in lateral chest press. My sincerest apologies to my partner, Alf, who had to deal with YHC having sever internal plumbing issues. He did a ton of lifting and I did a ton of pacing with my hand on my stomach. I didn’t make it home, but I did make it to McDonalds. Never eat jalapeño burgers with grilled jalapeños stuffed with cream cheese the night before a workout. Thanks to Header for taking us out.
High T starts 4/8. Go to Twitterville for updates. Powerlifting at its finest, with F3’s finest for plenty of instruction and testosterone fueled ridiculousness.
The time is 10:30 on a slow Thursday morning when YHC is flipping through slack and sees a plea from a certain short but quick site Q pleading for relief from TheBrave the following morning. Seeing as its been a rough week and activities had mostly not been the physical type, trying to break the unbreakable PAX of this rough and tumble site sounded delectable. Few short comments later plans were made, unmade then adopted… A substiQtion has occurred!!! Late that evening, a few drinks consumed and YHC realized no firm plans existed. Returning to Slack he sees the men of centurion, the shorter and less vigorous Friday funday up the road, plan to flee the impending rain to head under the relative dryness of the parking deck and things began to crystallize. Throw in the final day of DeathMarch and the torment practically writes itself….
Mosey up the road to the parking lot opposite Duckworths for a quick disclaimer and COP… All in cadence SSH, IW, Low Slow Squat all with 5 burpees OYO interspersed.
Mosey to the top of the hill roundabout for circuit of called exercise for 1/2 the PAX while the other 1/2 runs to the stopsign at the bottom of the hill. Flapjack repeato. Called exercises were Merkins, Alternating-Hand Slap Jumpsquats, Alternating High-Low PlankJacks (6 high/ 6 low) for 3 total sets.
Mosey down the hill to the top of the fitness trail by Loch Ness. Partner up, speed and size matter. Partner 1 runs to the pullup bars for 10 pull-ups while partner 2 performs lots of merkins. Flapjack upon return. Once 2nd partner returns partner carry for 4 lights, flip and partner carry for another 4 then finish lap of Loch Ness. Reverse Order of the above for another lap (partner 2 heads to bars first etc… so that the other partner gets the second four lights… uphill!) For the final set all is as before until the partner carries which are substituted for partner back-to-back squat walk for 1 light, spin and 1 more. Mosey to the lit patio and peoples chair leg lifts.
Mosey to the sidewalk just this side of the Y and perform Merkin Indian run. Everyone in plank then one-by-one AYG down about 50 yards, resume Merkins. Down and back.
Indian run back to launch point via the hill next to Duckworths with a jail break from the top of the hill. Upon return to the vine answer the call of one Jack Webb to 10 count with a little Mary topper to end it all.
Small group of PAX made for a nice audible to include the pull-up bars today and the rain stayed away mostly except for under the trees where the wind simulated a monsoon. Strong showing from all men despite YHC’s blatant attempt to detach rotator cuffs in a heroic effort to complete DeathMarch in one workout. Having never worked out with Beaker before, YHC foolishly elected him as the partner to carry…. he’s a lot more solid than expected. Also, despite his protestations, Firehazard was nipping at my heels the entire workout making YHC push hard the entire hour… that boy can huck it! All of the PAX were game for the challenge and YHC was reminded why TheBrave has its reputation, when everyone shows up to crush it great things happen. ISI in full effect in this AO. Thanks as always to ThinMint, Mario and FireHazard for the opportunity to lead this group.
PS… Shame on Goonie for failing to show despite the prior nite callout, I even left the party favors at home on your behalf! There is always next time.
A little rain didn’t stop the men of Joust but it did stifle QICs winkie full o fun. Next Q will be epic. With thunder storms on the horizon, we stayed close to shelter and improvised a beat down that could only be sustained in .30 second increments of pain!
Mozey to sheltered/dry entryway of CCS
SSH x 20
LSS x 20
Merkin x 20
LBC x 30
Dolly x 25
Flutter x 20
LBC x 30
IW x 20
Incline Merkins x 20
LBC x 30
Mozey to front parking lot of CCS
Various Warm-ups and mozey (approx 5 mins)
30-30-1’s (i-pace. 30 sec sprint, 30 sec recovery, repeat, then 1 minute sprint, 1 minute recovery, repeato) for approx 30 mins.
Mozey to wall.
People’s Chair, 30 secs
Lower 1 inch, 30 secs
50 air presses
People’s Chair, 30 secs
Lower 1 inch, 30 secs
Peak51 Arm Raises x 50
Mozey to lower lot (rubber band legs)
LSS x 20 (TY Dollywood)
A simple, F3 bread and butter BC. With the storm and possible lightning, QIC wanted to keep the pax in safe distance to cars and shelter. Hope it wasn’t to monotonous. QIC was amazed at the speed of the pax. Joust is loaded with men of Character And Strength. Always an honor and humbling to lead.
As Bulldog likes to say, that was a goodin, in his British West Virginian combo accent.
We jumped on it early with no warmup except for the mosey down the road with 20 merkins at each speed bump.
Wandered aimlessly around the building to find a suitable wall for:
Shoulder work on the wall with pushups, donkey kicks, and arm raises, 3 rounds. (had to be there, I don’t know what they’re called)
Run to soccer/lacrosse field for partner work.
P2 hand release merkins
P2 monkey humpers
Run over to the hill for 7’s with CDD’s and Squats
Run to gazebo for 3 rounds of
20 step ups
Back to field at lot for 6 MOM and a time waster of merkins, squats, and burpees
Great old school group of F3 men out today. I haven’t been posting as much as I used to and am somewhat working on correcting that. Seeing all the boys is a good reminder as to why I need to. Alf brought the mumblechatter that I expect to hear at Kevlar with lots of comments, jabs, and whatever he could muster. Well done sir. Horsehead, even though he was demoted from site Q, still feels authoritative as the assistant to the management. There were some odd smells out there today, and thanks to a wind shift, the high pressure fart that Puddin tried to fire at me got diverted. That almost threw off the whole 6MOM pal. Good try Puddin, you earned the name Puddin Pop officially today. 16 is a good number considering the forecast, thanks for coming out gents. See you guys next week. Sound off on anything I missed or you would like to add.
PAX assembled on Wednesday morning at the Marvin Ridge HS/MS campus for a true campus tour, but without “too much” running… Here’s what went down.