Quick summary of South African freedom day, 24 years ago the first free elections were held in South Africa… but that right to vote didn’t extend to any of the Pax.
Prompt start to the workout, since we were on African Time. Bug eater had to catch up, no waiting.
Mosey over to a very busy looking soccer field, some high knees, butt kickers and confused directional karaoke on the way there.
Circle up for some SSH, Mountain Climbers, IW, copperhead squats and the very popular windmills.
Over to the slight hill / incline on the side of the soccer field, doing some ladder/8s with burpees on top and LBCs at the bottom. Another popular exercise due to the frost on the field. I’ll admit that my hands were pretty frozen after this, gotta love spring this year.
Avoid the crowd and head over to the hotbox and grab some wall.
Wall sits with arm raises, and hip slappers, quick loop.
Wall sits with air punches, donkey kicks and quick loop.
Wall sits with foot raises, balls to the wall toe taps, quick loop.
Wall sits with some zombie arms, more donkey kicks, and quick loop to finish it off.
Got tired of the crowd, so we headed off to the baseball field.
Picked up some rocks, there were heavy complaints from Flipper about following the RockZero light rules, but this is South African Freedom Day, so he was ignored.
Partner up Baseball loops, with one partner doing Curls, overhead press, tricep ext and rock squats.
Rocks were returned except for the amazing boerewors diamond stone (clearly one of the heavier stones in existence), which was places strategically on the baseball field to give us a good target.
Lots of very creative, fully pre-planned field exercises were performed, mostly in cadence and some running. The Pax were convinced I wouldn’t be able to recall all of the exercises for the backblast, but I know they really just want to copy the workout, so I’ll skip the details.
I think the stand out exercises for the day were the bearcrawl slaloms and plank slaloms, clearly a crowd favorite as the field nicely thawed and turned into a muddy/grassy mess.
After a quick extra loop to recover the diamond rock and futile attempt to get some extra mileage to meet the 3 mile limit, we added some dips before a return to the starting location.
Quick mary with an excessive amount of LBCs while the last seconds counted away to stop on exactly 1hr.
Good job to all the Pax, especially Bug eater that managed to find us after we ran off exactly on time. Quite a sneaky entry too, went completely unnoticed by the Q until he sounded out.
Flipper’s new favorite exercise appears to be the windmill, although we did do some late american hammers and it did seem to win him over.
Great seeing Safelite out again, first time this year, bringing in the South African support.
Great job by the rest of the Pax of regulars at RockZero, it is a honor to lead a workout.
I had all my plans ready to convince Fireman Ed to go to coffee instead of working out, but Ductwork and Baracus showed up to ruin my plans. So off we went into my 4/20 themed workout.
I set a timer on my phone that went off every 9 minutes. Every time it went off we would stop what we were doing and do 20 merkins.
20 side straddle hop
20 imperial walkers
Left campus and jogged down to the light at Sardis Road North. At the light we did:
20 lunges, 20 squats, 20 sister mary catherines, 20 speed skaters and 20 jump squats
We ran back and jogged down to the field for the next set.
Suicide to the 20 yard line, run out, run backwards when returning, stop every 5 yards (x2)
stomaCH work in between
Round 1 – flutter and dolly (20s)
Round 2 – freddy mercury and can opener
Jog up to the playground for 20 pullups and 20 dips
Bear crawled up to the parking lot stopping for 20 supines at the halfway point
Jogged towards an open patch of grass for some Jim Wibb – 2 air presses, 1 knee-merkin, 4 air presses, 2 knee-merkins, etc. up to 20 and 10
20 merkins to finish
We had a great time! The only thing missing was Smokey. 🙂
11 Pax kicked off their Friday with a hearty helping of hills at Mountain Goat. After disclaiming the Pax and welcoming site FNG HIPAA, we moseyed to Raintree Lane and gathered at the gravel parking lot for dynamic stretching. The usual assortment of heels, toes, butt kickers, and high knees helped to loosen up the wheels in preparation for the main event: a few trips up what is now referred to as Slim Fast Hill. Slim Fast Hill is a 0.29 mile (thanks Sensei) stretch of Raintree Lane from the gravel lot to the intersection at Four Mile Creek. It has two fairly long hills that leave most gasping for breath and begging for mercy. It’s a grind. But we do it because it makes us stronger, both physically and mentally. We attacked Slim Fast Hill on three separate occasions before heading back to base, but not without stopping at Rising Meadow to cap off the morning.
16 bros chose Waverly for the three headed panda workout called Cerberus. We focused on grip strength and abs, using some less commonly used F3 exercises, and threw in some sprints just to make McGee feel good about himself. Congrats on smoking the 40+ year olds young fella. 3 miles were covered.
We did stuff…. whoever attended knows, and the rest… well, show to know! Here’s some of what we did:
After attending the launch, YHC was excited about the new Waverly AO and was excited to Q Cerberus for the first time. The opportunity arose when Argonaut asked for Q’s a few weeks back. Too bad Menchi’s isn’t open that early for some salted caramel soft-serve and infinite mixins!
Couple of musings, before work duty calls…
– Represent F3 Nation in your community by simply registering for 1 SPEED FOR NEED race this year. Pick whatever race you want of the near 50 events we’ll be supporting, run the race however you desire (alongside racing chairs, pushing a chair, solo for a PR, or with your kids). Be an example of male leadership in the community. Check out our website at www.speedforneed.org to see the event schedule. If you’re unfamiliar with SFN, check out a video, or two, or three… LOOK, here’s the link to one: https://youtu.be/5yZ0OCE0ncA
Have a Great weekend men.
SYITG ~ JRR Tolkien
My first time Q at Hydra today and I was welcomed by 13 brave men on a beautiful spring morning. Quiet crew overall…heard some chatter from of the heathen bama fans in the group and some reminders that exercises are “optional”, but no complaints about the weather. Goal was to make us all sore. Worked for me.
o Repeat X 5
o 50 Pull Ups combined with partner
o LBC while you wait your turn
o 2 rounds of shoulder press while partner runs parking lot loop
o 2 rounds of curls while partner runs loop
o Straight arm shoulder raises X50 with partner
o 1 lap with 20 merkin / 20 jump squats at the “corners”
· To the parking lot and circle up for Mary
o 20 X Flutter
o 20 X Dolly
o 20 X Freddie Mercury
o 20 X Slow LBC
Until next time…
8 PAX at Devils Turn for some running around the hood.
With the Smokey Mountain Relay crews on full rest Thursday, and Meatloaf fart sacking at home, the numbers were more on the low side, but the quality was still high.
This is a new route for Devils Turn (as far as I know). So with some descriptive chatter (including a picture of the loops as show and tell), and a detailed ‘don’t run in front of cars’ and disclaimer… we were off.
Commute: Head down Bevington, Elm, 51, Rea, to the entrance of Carmel Estates. The Loops: 2 loops, 2 miles each, in Carmel Estates going counter clockwise, and then head back, straight down Rea for COT.
Upon our commute to the hood, Stone Cold asked if there were hills on these loops. YHC responded… “only a small one at the end of the loop”. I was of course incorrect. The first portion of the route was quite nice, with most of the PAX staying together at a relatively brisk pace and with some friendly chatter as we selected Woodson’s future homestead. Upon reaching the larger loop-within-the-loop, I realized I may have in correctly judged the bumps in the road (aka random hills). Nevertheless, we pressed on and started the 2nd round through the estates. You learn a lot about someone as you run in a group. Lessons learned: Enron’s skills in estimating home values may need some help, or the volume of pollen in the air was throwing off his senses. Pop Tart actually knew this route and neglected to fess up that there be hills. I don’t think Woodson ever noticed we were on a hill. At least his pace did not show it.
Thanks all for the solid effort out there. And thanks for closing us out Stone Cold
Announcements: Keep Bout Time’s family in your prayers. Enron on Q next week.
10 men arrived at Brazwells this morning unsure of who the Q would be but ready to get down to work as we do at The Brave every week
Thin Mint – 1st Half
Mario – 2nd Half
Mr. Bean had to pull out of his Q this morning due to IR. Apparently, he injured his hands doing so much
spam marketing for The Fishing Hole and wasn’t prepped for a Brave Q. Lucky for us, he will be Qing in 2 weeks on 5/4 which is also his 4 year anniversary of F3. Probably don’t want to miss that. MT complained commented early (last night) that he was expecting an AMRAP — then he didn’t show to find out it wasn’t. The PAX were instructed to give him plenty of crap for fartsacking or going somewhere easier else, until YHC noticed a message from 0430 this morning that he wasn’t feeling well. All is forgiven. See you next Friday.
Always great having a Site FNG come try his mettle at The Brave. One Niner even stopped me at one point to ask who the heck was that guy giving Frasier a run for his money on the speed bump suicide. Yep, that’s Purell, making
all most of us feel slow.
The goal was originally to get all 6 bumps in, but it quickly became obvious that this was not going to happen while still giving Mario his 2nd half of the Q. According to Haggis, YHC had a shit-eating grin on his face when announcing the suicide and it was as fun as it sounded. Frasier commented, accurately, that all 6 bumps could be the whole workout and we will definitely have to give this a go one day and see if anyone can get it done. My money is on Rachel. He was steadily making up ground on our 2 rabbits and would have taken them given a little time.
The stairs sucked, as always. We even had a refusenik, who turned into two, then 4 by the time the last trip up the stairs was called. They still ran, just not the stairs. Mario has been learning some new Mary moves lately, it seems. My abs hurt more than my legs at the moment which says something considering we got between 5 and 6 hilly miles.
Another tough morning at The Brave with no six left behind. Hope to see some more Site FNGs next week.
Started with devotion. Famous speech from Theodore Roosevelt “a man in the arena.”
Child pose, table top, puppy dog, table top, cat/cow
Down dog, 3 legged dog, low lunge, high lunge, warrior 2, peaceful warrior, extended warrior, triangle, crescent, half angel, down dog.
5 sun salutations on your own
Chair pose, revolved chair, mountain, crescent lunge, star pose, low lunge, half camel, mountain.
Plank, cobra pose, locusts pose, down dog, pigeons pose, butterfly, corpse.
Introduced new pose of locusts. Daring, but we got they it. Always good when you break a sweat stretching!