Monthly Archive March 2018

Serpentine of Doom II

Second Q and went for Serpentine of Doom II, six went in and six came out.

Made a half lap around the school to warm up the legs from yesterdays leg work out. 30 side shuttle hops, 10 Peter Parkers, 10 Imperial Walkers, 10 Potato pickers combined with leg stretch. 10 count merkins and 10 burpees to finish it out.  Mosey around the parking lot loop and headed to the Serpentine of Doom followed by 9 burpees.  10 speed bumps in serpentine pattern with first lap doing 11s (jump squats and push ups) first to the end do some Mary and then 8 burpees.  Then Serpentine lap II starting with 6 then 12 then 18… up to 60 mountain climbers at each speed bump.  Then 7 burpees.   Mosey back around the school again stopping for 6 burpees then 5 burpees. Partnered up for running the parking lot circle with other partner exercising per the following: two sets of single leg dirkin and stand up, two sets of dips and two sets of step ups pretty much done us in.  Mosey a few feet back to start for four last burpees.

Moleskin – There wasn’t much chatter going on so either Frack and I were too far out front or we were all winded. Either way the temperature was right and the company better.

Red Sky in Morning, Ignore the Warning

The red sunrise warned us sailors to take warning, but 8 PAX still went & got their sails kicked at #F3OutlandEE, Shepherd, Bernanke, Hairband, Christmas, Smokey, Lumberjack, Bonhoeffer.

The Warmup

Mosey around building back to front parking lot – stretch

  1. sidestraddle hops X 24
  2. imperial walkers X 24
  3. slowslow windmill X 10
  4. squat sits X 10

The Thang

  1. run to hill behind tennis courts
  2. @ hill find a partners (BOTTOM OF HILL REAL WET)
    > 2 X each for each partner > Hill + 30 hillbillies (at the hill … get it?) > Hill + 30 backscratchers
    > 2 X each for each partner > Hill + 30 squats > Hill + 30 American hammers
  3. run around tennis courts & back to wall by stairs
  4. @ wall (partners)
    > 50 overhead presses during dying cockroaches … flapjack
    > 75 overhead presses during dying cockroaches … flapjack
    > 100 overhead presses during dying cockroaches … flapjack
  5. run to small track
    @ small track (partners)
    > Rnd 1 partners – 100 mrckns total while partner runs width of track … flapjack till done
    > Rnd 2 partners – 150 squats total while partner runs width of track … flapjack till done
    > Rnd 3 partners – 300 sidestraddle hops total while partner runs width of track … flapjack till done
  6. run to buses > complete cycle 3 X
    > Cheese weave
    > 30 one-legged squats @ a pole (15 each leg)
    > 30 American hammers
    > 30 shoulder taps
  7. run to front parking lot for Mary
  8. El fin.
  9. Circle of Trust quote – “Make your future plans so long and so hard that the people who praise you will always seem to you to be talking about something very trivial in comparison with what you are really trying to do. It is better to have a job too big for popular praise, so big that you can get a good start on it before the cheer squad can get its first intelligent glimmering of your plans. Then you will be free to work and continue your journey towards even greater success.” ~Henry Ford

Moleskine

YHC tried to offer some pre-workout inspiration from Henry Ford, but the guys didn’t have time to go back to their cars for their brains. #TooEarly

Someone made a failed argument that flapjack and flipflop are different things. California natives know their flipflops, aight?

To everyone who pretended YHC’s instructions were unclear at every stage, I handwrote you all thank you cards. Check your mailbox every morning for the next 407 days to make sure you get them.

 

El fin.

Announcements:

  1. Lumberjack is hosting a cancer fundraiser because he’s climbing Mount Everest … he promised a killer F3 pic. Here’s how to donate.

This will get easier during football season

15 PAX posted at the new Hawk’s Nest workout.  The AO, is huge, well lit, and filled with a maze of outdoor, covered walkways.   Only having worked out there once, I think some thought I knew where I was going and maybe one thought I knew what I was doing.  Thanks for the confidence in me.

Hops handled all the official paperwork disclaimers for Latin.  I handled the personal disclaimer for myself (Here’s a tip:  I suggest you don’t, but if you are going to sue someone, Latin has WAY more money than me)

Off we go:

Mosey through the catacombs and out to the front parking lot for some COP:

SSH, Low Slow Squats, Merkins, Mountain Climbers, & Imperial Walkers.  All the standards.

Head on over to and across the football field. Turns out the field is lined for every sport EXCEPT football.  I’m fairly certain there were different color lines for Soccer, Lacrosse, Field Hockey, Cricket, Rugby, Skeet Shooting, and Curling, but nothing for American Football.

So start at one end of the field and run across, 10 merkins at every blue line (and maybe red lines) anything that was not white.  Not sure how many lines that was.  Maybe 8 or 10.  Backwards run back 100 yards to the start.

Repeat with 10 Jump Squats.

Repeat with 10 Heels to Heaven.

Head out the backdoor of the track to the bridge.

Peoples Chair on the bridge with 50 Arm Raises IC.  Seemed excessive, but what the heck.

Then mosey up the stairs to the pool.  Pretty sure Mermaid wishes the pool was open to us so he could bring back his swimming glory days and smoke us all in a few laps.

Line up in plank position.  First guy runs to first pull-up bar for 5 pull-ups, 2nd bar for 10 toes to bar, 3rd bar for 5 more pull-ups.  When he clears the first bar the 2nd guy goes.  When finished all 3 bars return to the plank line.  Keep planking until all done.  We broke it up with some varied plank moves and finished with some LBC’s and Flutters.  Leave the pool deck and head over past baseball fields and up to the supersized, extra large, with excessively smooth pavement Hotbox.

The Triple Triple D (Trademarked):  15 Dips, 15 Derkins, 15 Donkey Kicks, 3 times through.

T-Claps to Hops for his Donkey Kicks.  Apparently his Donkey likes to kick high up in the forehead instead of in the shins like the rest of us.

Mosey back to front of school and partner up.

P1 runs up the hill to the school and back.  P2 does planks with hip slappers.  Flapjack until 200 hip slappers (2 rounds each)

Mosey back to launch.

Done.

Moleskine:

Solid group out there today.  Doc McStuffins was killing it all morning and teamed up with Hollywood at the end to kill the hip-slappers. Not asking questions about why they were so good at that.  There were some new-ish guys out there too that I don’t know to well.  Hopefully I get the chance to post with you again soon when I am not Q’ing.  Often hard to Q and engage in the mumble chatter at the same time.  Harder when you have some general ideas on the weinke but not sure how they are going to play out when you really don’t know the AO.

Also, Header is unusually fast at backwards running which I find kind of weird.  Thought we were going to need to get him a warning track before he back-peddled off the field and into the fence.

Thanks to Hops and Doc for getting me on the Q list.  I think you will find me normally coming in at 6:15 with the FT crew, but will still see you all out there.

Also thanks to Hops for the takeout and the reminder to pray for Bout’ Time’s family and son Jennings as he heads for the bone marrow transplant.

-Alf

Announcements:

Geraldo says get a backpack and do the brew ruck in Fort Mill the Saturday, you know, when lots are out of town for spring break or otherwise busy with family for Easter.  Also, head to NoDa Brewing for the CLT Marathon Ruck kickoff, as if any of you are going to sign up for an event that doesn’t happen for 7 months.

 

 

Timed Mile at the Goat

Huge apologies to the 13 Goats that showed up at SCMS on March 16 more nervous than the first day of High School, ready to put a measure to the hard work they’ve each put in over the past year.  I have started this backblast 3 times, and have failed to finish it 3 times… 4th is the charm!

So I can finish, I’m just getting to the point… Here are the times:

Cheese Curd  – 6:32
Sensei – 6:40
Tweetsie – 7:06 (PB)
Retread – 7:23
Nomad – 7:16
Insomniac – 7:36 (PB)
Costanza – 8:01 (PB 1st running)
Lois – 8:02  (PB)
Jello – 8:14 (PB 1st running)
Kilowatt – 9:22 (PB)
Gullah – 10:06

The Mouth supported us via clock mgmt and entertainment!  He will run the next one!

Moleskin

You guys are awesome!  Everyone did great!

T-claps to everyone who recorded PB’s… Tweetsie improved his mile by :46, and Lois improved by :35!  Kilowatt improved by :17, and Insomniac improved by :12!

Excellent job, boys!

Those who didn’t get PB’s were close to previous times, so nothing to be disappointed about… you ran a timed mile!!

Great job!!  We will plan to run another one in June.

Zero Point Zero

4 PAX today for the kettlebell madness that is Foxhole. Really?!?!?… 4?!?!?  I announce no running the night before and that’s it!  Alright, fine.  Here it is:

The Thang: take bells up to the school and warm up. 10 windmills, 15 IW, 15 plank jacks 10 merkins all IC.

Mosey to the playground. Superset pull-ups by doing one set of max pull-ups, then same # of reps “jump pull-ups.” 3 sets.  In between each set: 15 one-arm swings each arm.

Mosey back to the school. Super set merkins by doing your one set max of KB merkins (two hands on bell) then trying to get same number of rep regular merkins.  3 sets.   In between each set: 10 high pulls each arm.

Pair up. 2 PAX super set one-arm rows with 10 reps at heavy bell, 10 reps of 10 lbs lighter bell.  Other 2 PAX do heels to heaven and LBCs in Jack Webb cadence.  Flapjack. 3 sets each.  In between each set: 10 snatches each arm.

Finish up with combos of curls/burpee-swings (these are hard), curls 2 hand swings (little better), and tricep extensions/dips (these are easy). Various Mary in between.

Announcements: No time.  YHC had to bolt.

Thanks Wild Turkey for the takeout. Thanks to each man for great effort and 2nd F.

Orange you glad you came?

I had 13 pavers left in my Suburban from a Q I did recently and decided to throw in 3 extra concrete blocks as a backup because the Matrix can get strangely crowded depending on the Monday. Got to the AO a few minutes early to set things up and prayed that I had at least 16 guys (so they could help bring all the pavers back to the car) and no more than that, because I didn’t have anything else for people to lift (save a 45lb kettlebell and a car seat).

 

Thankfully 16 came out this morning – a really good mix of guys from all over the place.

 

My weinke was long and distinguished so we had to move fast and a short warmup was in order…

 

 

The Thang

 

Run a bit, circle up, warmup in lower lot

 

At Lower Lot 

At one end behind the median do 10 merkins, reverse run to other median, 9 burpees, regular run to 1st median, 8 merkins, etc. down to 1

 

Mosey to playground and partner up

P1 – 10 pullups

P2 – runs to wall

P1 – runs to wall

P2  – 9 pull ups

….do this until you get to 1

 

3 rounds of legs with merkins

Round 1 – P1 – 20 jump shuffles (?) over bench, P2 20 merkins – flapjack and run around the median

Round 2 – P1 – Knee tuck jumps over bench, P2 – 20 merkins – flapjack and run the median

Round 3 – P1 – Sister Mary Catherine’s, P2 – 20 merkins – flapjack and run the median

 

Wall – grab a paver or concrete block

 

50 shoulder presses and run the track – x 3

 

Wall sit and shoulder raises in cadence

 

Get your partner and paver 

Double paver chest presses – 300 cumulative (Partner runs to last lightpost and back – flapjack)

Stack pavers – 40 burpee jump overs (Partner runs to last lightpost and back – flapjack)

 

Grab you paver and line them up at the first lightpost – 2 round suicide

  • sprint to second lightpost and back
  • grab your paver and run to 3rd lightpost and back

 

Waiter carry your pavers back – put them in the truck and then some mary.

 

DONE!

 

Moleskine

 

That was a killer PAX this morning. Love seeing the variety of loud mouths, fast dudes, weird dudes, an FNG and one tranny (you know who you are). Hey, I’m not here to judge. Joke.

 

The big news of the day was that there was a new fence around the track – really people kept talking about it – like 5 times. It really threw Pop Tart off. He gets pissed when his AO gets screwed with. When they removed the logs he called it “the worst day of his life”. For many of you that day will be when they tell you that Bitcoin isn’t worth, well, anything.

 

Our FNG Akita Shavers (now known as Nair) from Okinawa came out and killed it. I was thoroughly impressed by how hard he pushed all morning with a big mix of running and strength stuff. He took a long time to name, especially with the PAX we had in attendance. I thought it would be a bidding war to claim this guy’s name because he had a pretty interesting story and a slightly risqué surname. I was happy with Nair at the end of the day. Not sure who came up with it.

 

Some of the resident runners used the track as a good race and I saw Purell, Rachel, Smokey, Alf, Chin Music and McGee at the front all morning (probably others too but it was dark out there). Pop Tart blew past me carrying his paver on the last suicide run so maybe all he needs is a little momentum.

 

Gummy graciously provided commentary on my Q all morning and gave subtle comments affirming or questioning what we were doing. He doubted we could do 300 chest presses but we did it! I knew you could do it big guy.

 

Good to see Tebow making his mark in A51 even though he lives up in NoDa. He’s been bringing some super young FNGs out to F3 which is awesome to see.

 

Rachel and Purell have been given a hard time lately as they seem inseparable. I was telling the guys last week that me and Rhapsody had to stop working out together a few years ago because we almost got our names changed to “Ace and Gary”. Don’t tell me I didn’t warn you two.

 

Gypsy said he’s posted at a new AO every Saturday for the past several months – this guy first posted at Kevlar about a year ago and had just given up smoking. Now he’s helping with Speed for Need (info below) and he posts every morning. He also helped Nair get acclimated today which was awesome.

 

Praise God that we are all able to meet every morning and do this. It’s a blessing that many don’t have. It also can be taken away tomorrow so cherish it each day.

 

Thanks to Squid and Pop Tart for letting me lead.

 

Here is Gypsy’s info on SFN training:

For any runners interested in getting some chariot pushing practice for this upcoming racing season: we will have 2 chariots at the 3/29 running AO, Sparta (Socrates Academy at 5:15am – Thursdays). For F3 members looking to push during an event, this posting will fulfill the “Received hands’on training with racing chair prior to scheduled race” requirement. To find out more go to: https://speedforneed.org/event-q-handbook/ or post at Sparta on 3/29 at 5:15.

 

 

Race Track 400s

Third Tuesday of the month at Swift gave 14 PAX a taste of the Swift Distance-based Intervals on the oval known as the Blakeney Brixham Green.

The THANG:

  • 0500 – small group – must be taper week as Fire Hazard, Bunker, Depth Charge, and Bratwurst get in some extra warmup.
  • 0515 – 13 PAX head out from the Vine and towards the Blakeney Brixham Green.  Mosey around the Green getting a preview of the cones setup every 100m for the 400m course.  What’s that flashing cone for?
  • 0525 – warm-up exercises and drills
  • 0530 – two options for the workout, but the PAX only took one (but there were some modifications of one):
    • 400m at Repetition Pace (1 mile race pace), 400m jog recovery
    • Repeat until 0605 with a goal of 8 total intervals
  • 0605 – mosey to gather the PAX and pickup the cones, head back to the Vine
  • 0615 – despite getting back a few minutes early, PAX didn’t see a need to make themselves look busy when the Bagpipe PAX arrived.  Work for the day had been done.
  • 0630 – Madame Tussauds brought a great topic to F3-Timekeeper (each week 0630 at the Einstein’s Bagels across the street) of “Feedback” at work and home.  Good discussion and perspectives among the PAX.

Moleskin:

  • First time for Distance-based intervals during the new monthly format of different types of workouts on a monthly rotation at Swift.  Rotation for Tuesdays begins with the 1st Tuesday of the Month – 1) Time-based, 2) Hills, 3) Distance-based, 4) Drills and Sprints, 5) Time Trial.
  • The Brixham Green was not a venue that we have used in a while.  While it is a good 800m distance, a couple of sharp corners (sometimes with sprinklers), speed bumps, and slight elevation make it a challenge to get in a fair interval.  This week had the added challenge of early morning workers chain smoking and flooding the Green with air quality issues.  However, with a 400m that is largely composed of a 200m straightaway, one curve, and then a finishing straight, it makes for a good 400m venue at any speed.
  • The goal was an interval at 1 mile race pace (Repetition pace from http://runsmartproject.com/calculator), which calls for a same distance jogging recovery after each interval.  Time-wise, the recovery is almost 2x the “work” interval.  With a measured course, and a special flashing cone start line, the intervals are predictable and can be directly compared one to the next as long as you use a simple stopwatch with a lap button.  No fancy GPS watch needed for these to get good feedback.
  • At some point of the morning, what we thought was a surprising runner also running the Brixham Green (never spotted one before), was actually Olaf finding the PAX and jumping right in.
  • Some PAX running the P200 later in the week either took a break after 1/2 or 2/3 through the workout, or just took it easier on the intervals.  Taper suggestions at the beginning seem to be followed with “keep the intensity, cut the duration” meaning that it’s OK during a race week to keep up the intensity that you’re used to (those target paces), but either allow for more recovery, less number of intervals, or just shorter intervals.
  • Cheddar did his best to confuse the PAX and run the loop backwards for parts.  Only he knew that he was saving it for later in the week when his driver duties turned into emergency replacement runner duties several times during the P200.
  • Kotters to Depth Charge!  He had a valid excuse of GRADUATING Marine Corps Officer Candidate School (OCS) last weekend after a 10 week program in Quantico, VA, but says he now needs F3 to get back in shape… doesn’t seem right, but we’re going with it.  With that high and tight haircut, it’s hard to tell if he’s not in shape.  Sure didn’t seem like it as he kept up with Citgo and Frasier most of the morning.

Announcements:

  • Sprint work 4th Tuesday at Swift!  Venue will be the straights of Rushmore Dr.  More warm-up than usual with extra drills to get the form right.  These will be AYG sprints starting short (50m) and going up to at least 200m.  A LOT of recovery in between each.
  • Timekeeper topic this week will be the Palmetto 200.  Bring your humorous stories (trying to figure out what “chocobutt” is…), what NOT to do next time (cheese puffs and potato strings), challenges, victories / goals met, and other inspirational moments! 0630 at Einsteins.

 

SYITG,

Bratwurst

 

 

By the Book

AYE. An even 10 showed up for the weekly Rock Zero beatdown – err, I mean, it was a “light” day so it wasn’t actually that much of a beatdown. Just take a look at what happened. You’ll agree.

THE THANG
Mosey from parking lot to the fake grass semi-circle
10 x SSH
5 Burps
10 x Imperial Walker
5 Burps

Run over to the bottom of the hill at Five Knolls
Group 1 runs to the top while Group 2 does Merkins, flapjack
Repeat – but with Mary exercises
Repeat – but with leg exercises

Suicides to fire hydrant and then work back with 4 manhole covers

In other words, we ran this hill a lot of times and it was awful.

Then we ran it all the way to Rea Road on Five Knolls

10 Burpees at the end
10 Burpees at the next street up
10 Burpees at the street after that
10 Burpees at 51
10 Burpees at the island
10 Burpees on the other side of 51
10 Burpees at the entrance to Calvary
10 Burpees at the portico

5 minutes of real, legit, no feet-touching-the-ground Mary

10 Burpees to close it out

 

YE OLDE MOLESKINE

  1. There was considerable mockery of my lack of originality about going to Five Knolls but looks, fellas, that hill hurts and you know it. Besides, today was a “light” day and I had to follow all of the rules, which I successfully did.
  2. The best part about the trek to Five Knolls was a little game that I decided to play with Hammer, who works for Arcadia Homes, one of the finer builders in the area. See, WhiteGate, which is the way to get to Five Knolls from Calvary, was once a neighborhood chock full of custom houses. Then Pulte bought up all of the lots and started building houses that look like they belong in Phoenix, but have brick instead of stucco and regular roofs rather than terracotta. It’s weird. So the game was to see if Hammer could correctly identify custom houses versus Pulte houses. As it turns out, everyone in the entire group could spot the difference. I bring this up only because our dear friend Bounce, who used to post at Day Zero, is the local land buyer for Pulte and assured me that no one would be able to tell the difference between a custom house and a Pulte at WhiteGate. Well, Bounce, 10/10 pax on a dark morning could spot the difference. Even Hammer’s 14 year old son Sledge. Just sayin’.
  3. Which brings me to my next point. Sledge is fast. Real fast. Like, Rachel and Purell fast. And he doesn’t really look like he’s trying.
  4. TClaps to all of the Clydesdales who battled the hill. It ain’t easy but y’all crushed it.

 

I Wish I Could Think of a Clever Title

The title is as important as the workout right? I read a BB I’m not part of occasionally if it gets lots of t-claps or comments. But more often if it has a clever name.  Don’t you?

Should I go with “Trent Frasier, Frasier Trent?” or maybe “Bracket Buster”? Oh well…

After a somewhat unorganized Disclaimer, here’s what we did.

Mosey to far side of Best Buy.

C-up

  • SSH x 15
  • Imperial walker x 15
  • LSS x 15
  • Amer hammer x 15

Line everyone up at first row of parking spaces.  Uneven numbers, though I tried to count myself twice, so i had to abandon the partner idea.

  • Partners if even welbarrow to next row flapjack to 2nd row
  • Bear crawl to next row of spaces, lunge walk to 2nd row, bear crawl to 3rd, lunge walk to 4th  
  • Plank for 6
  • Line up facing start – AYG back to first row parking
  • We had so much fun the first time, we got to Repeat

Line up shoulder to shoulder in plank

  • First in line, flip around facing row of guys
  • Hand slap merkin with each guy all the way to end
  • Repeat until everyone has gone

Interesting that everyone didn’t get this right away…or they just didn’t want to do the merkins.  ha-ha.  Or I give terrible directions.

Mosey around back of best buy, line up at the wall in people’s chair. (Hey look, someone left a sand bag conveniently by the wall.)

People’s chair shoulder to shoulder

  • Pass sandbag down and back
  • Repeat. Pass sandbag down and back with 2 shoulder raises each

Line up single file

  • Indian run to Old Navy
  • Guy in back carry’s sandbag, passes to guy in front of him and sprints to front of line
  • Repeat

Partner derkins x 10 each

Line up single file

  • Indian run to fountains by Brixx
  • Guy in back carry’s sandbag, passes to guy in front of him and sprints to front of line
  • repeat

At fountains – dips x 10, step ups x 10, derkins x 10

Head to playground

  • Partner one does pullups / partner two runs to starbucks bushes and back
  • Flapjack
  • Repeat with squats
  • Repeat with merkins

Check time… only 8 after the hour.  I was just about done with my plan.

Head back to BBT near start with sandbag

  • Circle up in plank
  • First guy runs around circle with sandbag
  • Mary Kay thought it would be harder if we went around the actual bank building w the sand bag, so that’s what we did
  • Rest do called exercise (merkins, elbow plank, 6 inches, diamond merkins, various mary, etc)
  • Repeat until everyone runs around the bank with the bag o sand

Still had about 15 minutes to cover so we ran around to the front part of the town home division by the bank.  Along the driveway Bucky reminded me there are 6 street lamps on the right that leads up to the second stop sign.

Run towards 2nd stop sign adding a burpee at each street light starting at beginning with one. Plank for 6 and return the way we came doing a squat at each light, plus one each time.

Head back to start. With 45 seconds for a little more elbow plank.

Done

Mole:

Great group of guys came out this morning. I wasn’t sure the turnout with P200 guys out for the race, but we had 11 and an FNG, Paul. More on that at the end…

The guys got after it today. We only covered 2.5 but the workouts in between was what got everyone gassed. Great to see Chopper back at it. Marlin quietly crushes every exercise, he’s a beast. Mighty Mite is a bad ass too. (PS. Don’t do shots with him, he’s a bad ass at that also.) Mic Check and Bucky stay in front at every workout I’ve seen them at. Lewinsky and Scratch and Sniff are a great add to the PAX. Hard work and great attitudes for whatever terrible directions I throw at them. If you guys haven’t seen Mary Kay since late summer, it’s too late. That dude’s gone, same great guy, yes, but he’s crushing these workouts like it’s his job. You may not recognize him.  And he’s the new site Q at Rebel yell. Way to contribute my man.  Good to see Gruden out there killin it too – thanks for bringing Paul, even if it was your wife’s idea. ha-ha

A few weeks ago I read a BB by Snowflake “Better Than Chocolates”. He wrote about a sand bag workout with people’s chair and Indian runs. So I’m not original, but I’m not dumb either.  I saved that in the memory banks for later.  It looked awesome and, as it turns out, it was awesome. Meaning; difficult and I’m actually a little sore today from carrying that sandbag around.  I dropped it behind the Best Buy on my way in. At least I didn’t make you guys carry around the cinder blocks I had with me.  Side note…that with a roll of duct tape, was an interesting shopping cart I was wheeling around Home Depot.

I also used the hand slap merkin thing I did during a Cheddar workout a while back.  That sucks too…in a good way. I checked the time around the playground part of the weinke and determined quickly that I didn’t plan enough to get through the hour. That’s when I thought Bracket Buster was the right title. You guys chime in later.

After a few announcements we got to what’s important, naming the FNG. Mic Check was peppering him with questions along the way about work and school. Pretty funny stuff, prepping for this moment.  I recorded the names as usual in case I forgot anyone, I didn’t, but this isn’t about me.  At the end I left it recording… so I captured all the bad ideas. It took us nearly two minutes to get back to the first choice. He said his name, Paul Frasier. Mighty Mite said it immediately.  I  responded that I liked it. Then we went through a few others and me and Mary Kay said it again. This time evryone got it and it stuck.  Please welcome TRENT to the F3 family.  He’s a good guy and already good at this workout thing. He’ll fit right in.

Chopper thanks for the take out!

Google Mission Uprising, by Elevation. Lewinsky highly recommends.

A few other things I didn’t listen to in the recording because I was laughing.

See You in the Gloom

Fredo –

Track Practice

It was a crisp 31 degree morning but 8 PAX made it out to with their running shoes (and full length shorts). I figured what better way to warm up then cover a few miles. The workout consisted of a lot of 7s and an unknown amount of calories burned since Recalculatings watch paused and Deflated was calling emergency services.

WARM UP

Disclaimer given, I think it was better than my last one at the Floater.

Mosey to front of middle school for a light warm up so Frack had no time for substitute ab work in place of cherry pickers.

Circle up for:

20 SSH

10 Squats

10 Mountain Climbers

THE THANG

Partner up. Partners jog in opposite directions around the middle school car loop until the meet for 5 hand slap merkins. Doing this 4 times for a total of 20 merkins. Mary at front of school for a few step ups while waiting for six.

5 burpees on own.

Repeat the same process with your partner replacing the hand slap merkins with squats.

5 more burpees on your own.

Mosey for a bit till we get to the far side of the high school and gather for some wall sits starting with 20 arm raises and holding the wall sit for 20 jabs.

Mosey to circles by the athletic fields for 7’s between the two circles (merkins at the top burpees at the bottom)

Mosey to stairs by the bus loop for some more 7’s. Burpees at the bottom and donkey kicks at the top.

Began to mosey back and had a couple spare minutes so we stopped at the front of the middle school for 10 derkins and 25 dips.

Mosey back to the start ending right on time.

Circle up for name-o-rama, prayer, and announcements.

Covered 3.6mi and squeezed in 52 burpees.

Moleskin

Thanks to everyone who came out today and gave me the opportunity to lead. It was great to see everyone putting in effort and baring with be as we ran the entire workout with very minimal downtime.

Hooch killed it and even stuck around for the COT. Frack moaned a bit about it being a “track practice” but looked like Usain Bolt with those strides. Mad Dog, Deflated and Recalculating made it look easy as always. And it was no surprise to see Hollywood and Foundation leading the way in a run heavy workout.

Thanks to Mad Dog for taking us out!

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Bible Study: 7:30am Sunday Morning at the Lawson Mill House – led by BC.