Monthly Archive May 2018

Shirts vs. Skins

Workout

  • Jog out of parking lot and right turn onto Strawberry Lane for a warm up run to the dead end
  • Standard warm up… merkins [couple of sets], imperial walker, side straddle hop
  • Mosey to the nearest “street with a hill” for a round of 7s… merkins and squats
  • Run back on Strawberry Lane… with a short intermission for additional merkins
  • Head to the SCMS track, and split into two teams of seven for relay races
  • First relay race… backpedal [200M per runner]
  • Second relay race… forward [200M per runner]
  • Mosey back to the parking lot

 

Moleskin

I pulled in at 5:29:59… and I could tell that Smokey and Dollywood were thinking I would be a no show. I wouldn’t let you down boys!  I just like to roll in on two wheels [in my hot rod 2008 Honda Civic] and get straight to work.

I’m not much of a workout planner, but I gave it some pretty intense thought from about 5:29:00 to 5:29:59… and away we went. Even though we didn’t venture too far off campus, it was good to stretch our legs out a bit and stroll up and down strawberry lane.  We used our inside-voices early during the workout, given the proximity to the fine citizens on strawberry.  This gave us all a chance to listen carefully to Header’s morning story.  Header always has a morning story, an afternoon story and a nighttime story… the guy likes to tell stories.

The 7s on the hill were a good way to get the heart pumping. Laronda set the pace with a couple others keeping him honest.  As we made our way to the track, I settled in on a relay race format as the right choice.  I decided shirts vs. skins would be an effective way to keep track of who was on which relay team.  It was effective, but maybe a little strange.  [Too bad Bulldog wasn’t at today’s workout, as I know he would have been calling for shirtless partner exercises circa the 2013 July 4th workout at South Charlotte Middle Schoo]l.  Then, too add to the vibe… my boy Mickey decided that his workout shorts were just too uncomfortable… and that the only solution was to get rid of the shorts.  I didn’t get a chance to talk to Mickey much, but I appreciate a man who cares about comfort.  Thing is, Mickey ended up on the skins relay team, so he eventually ended up with neither a shirt nor shorts.  It was a heck of a sight, seeing Mickey come around the turn-3 bend in nothing but his briefs.  Mickey, you are an instant legend.  And this is yet another example of why F3 works best as an all-men workout group.  My guess is that the Y frowns on men working out in just their drawers.

Great group of men this morning. Some old timers like Smokey, Chin Music and Puddin.  Some really old timers like Harley, Header, Mall Cop and Bugeater. Some young guns that keep me strong… Laronda and Dollywood.  And some new guys [at least to me]… Lewinsky, Hammer, Scratch & Win and Mickey.  Truly enjoyed the workout… probably more so when it was dark… but nothing says second-F quite like dudes running around without shirts [or shorts].

 

Where did you learn your Russian, JC Penney?

13 men assembled in one of many giant parking lots at Calvary for Anvil. After confirming the language with Haze, I plagiarized Mermaid’s disclaimer language, and off we went.

Warmup jog over to the islands parking lot. MCs and IWs, then line up abreast for suicides with 5 jump squats at the islands, 5 HR merkins at the start. There are a lot of islands. This was maybe an aggressive way to start things off. A little Mary and lunge walking to recover. Stop in another parking lot for assume plank walk with merkins, then over to the grassy hill.

Jacob’s Ladder to 7 with Burpees at the top, heels to heaven at the bottom. I may have skipped the last set to make sure I could breathe for the next part.

Yog over to the hotbox wall to recover in people’s chair. Then AYG to the building across the parking lot. A little Mary to catch our breath, then AYG back to the wall. Haze was very worried about his watch/Strava pace during this part.

Mosey over to the rock pile. Partner up and pick a big rock. Partner 1 takes off with the aforementioned rock in a counter-clockwise direction around the church. Partner 2 does 5 HR merkins then catches partner 1. Keep doing that all the way around the church and back to the rock pile. This was one of my regular things during The Rock back in the day, so I was surprised to hear so much disbelief. Hopper lodged a complaint at this point that he got poison ivy in his eye during one of the merkins. There’s a form to fill out for that. Send it to Mermaid.

We ran out the time exactly as I had planned with some Mary and sprints.

Haze complained a lot about me not saying “starting position, move”. Still, he knew when to move. Ickey didn’t like that we went past the picnic tables without doing dips. That’s about all the feedback I recall.

A special welcome to Van Pelt, back for a visit from Winston-Salem.

Beer Mile this Friday at 6:30 pm. See the preblast posted yesterday and the #beermile channel on Slack for more details. I think we have a good crowd coming out including some spectators. Join us!

This Friday – F3 New Guy Day

Join us at 530-615a on May 11th in the parking lot of Viva Chicken – Waverly for a Friendly New Guy (FNG)/Kotters* friendly workout.

F3 workouts:

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

*Kotters – Greetings of welcome to a man who Posts to a Workout after a prolonged absence.

Blackbast

So what happened was :   Goonie finally decided to join us again.

 

For warm up we started with a short jog and 21s .   I was sure we would mess that up and it would lead to a pain station, but  I was as wrong as Notre Dame trying to win in Death Valley .

The crew then slow moseyed down to the track.  Knowing that this was a moderate work out and that Burpee’s are frowned upon we took a lap around the track stopping at each corner to not do Burpee’s.  First corner  Merkens,  second corner Spartan Burpee’s,third corner  slow squats, and fourth corner jump squats.  Geraldo and Simba lead the pack and concurred that we did not do Burpee’s.   After Goonie’s long lay out, he was all the way in the back.  Nobody was racing, but everybody noticed Goonie leading from the back.

Another slow mosey down to the ballfields where we began a Cindy.   5 pull-ups, 10 push-ups, 15 air squats all in one minute rinse repeat times 20.  By #13  Mall Cop and I are beginning to feel the quads and would have gotten the prescribed 20 in, but I got Q Jacked by Smash and Wolfman and moved to a different location.  To be clear, Mall Cop, Sardine, and Marvel, as well as myself, all could’ve easily done the prescribed 20, if not for the Q jacking.

Another slow mosey to the top of the stairs where we partnered up and  got a lifting rocks.  It’s time for some curls for the girls.  Partner one short lap down to the ballfields partner two. Curls, flap jack, rinse repeat x 3.   More of the same to follow -tricep extensions for partner one, partner 2 make fast lap down to the ballfields rinse repeat x 3

Moleskin

We ran 15 miles; did 500 push ups, squats, and pull-ups; 300 burpees, and 10k curls.  Not bad for a moderate work 0ut.

Great to see some old faces again Heartbreaker and Goonie glad to see you guys are back out looking for you to get back in the form.  Better to see some new faces Damn Gina, keep up the work, it pays off! Simba and Geraldo moving fast the entire work out.  Simba was doubled over  most of the last circuit.  Awesome job pushing yourself.   Geraldo always looks like he’s going slow, but  he’s always at front can’t figure it out….Insomniac Thunder Rd., Wolfman,  Little Mike all we’re getting a good workout in-I know because they were all quiet, almost no mumble chatter., until the end.   Little Mike finished our session with the short sermon about encouraging those around you and Simba prayed us out.  Great way to start the day and the week.  Thank you guys for coming out pushing me!!!

 

Sinco de Minuto!

17 Goats gathered in the darkness of a breezy but pleasant Spring morning to enjoy a crowd favorite at Mountain Goat… 5-5-4-4-3.  The workout went something like this:

  1. Warm-up; dynamic stretching
  2. Run 5:00 at I-pace; 4:00 recovery x2
  3. Run 4:00 at I-pace; 3:00 recovery x2
  4. Run 3:00 at I-pace; 2:00 recovery
  5. Cool Down; Done

Excellent job!!  5-6 miles depending on pace!

Moleskine

Great to have several return Goats from past workouts!  Mad, Hairball, Damn Gina, Blades of Glory… great to have all of you back out!  And of course, we want you to come back!!  Please do!  Damn Gina had to leave early due to a blister… get healed and back out there!

Then there’s Wally… who’s been running with us on Saturday mornings at Java, but made his Freshman appearance at MG.  Always great to run with you!  You know you’re welcome anytime… plus there’s no better place to get BRR-ready!

Looking forward to seeing everyone next week!

Announcement

  1. Let Kilowatt or Retread know if you’re interested in running BRR  I think Mad is mulling the opportunity!!

Back on the Street

Great job this morning guys!  We tackled some shorter intervals with a nice, hilly 800m in the middle just for fun!  Here’s how the workout went:

  1. Warm-up mosey around Rounding Run loop
  2. Dynamic stretching on Strawberry
  3. 200m R-pace x4
  4. 800m R-pace on Woodfox to Gullah Gulch, then back to Strawberry (a few tasty hills)
  5. 200m R-pace x3
  6. Cool Down; Done!

We stayed together this morning, so everyone got close to 5 miles total!  Excellent job!

Moleskine

It’s good to change these paces up and do some more sprinting.  It is good to add these type of intervals occasionally (which is secret code for… we’ll do these again!!!).

T-Claps to Pele… never gave up, never quit!!  Strong!!

I would say it’s been a while since I’ve seen guys bent over with hands on knees gasping for air!!!  Good times… good times!!

RESPECT to Gullah!!  Congrats on a great finish at the Richard Sheltra 5K!!

 

 

The Flapping Dozen

12 PAX rejected the fartsack on a frozen spring morning at Thrive at Carolina Courts: Hoffa, eHarmony, Thurston, Hairband, Shepherd, Glass Joe, Nomad, Gypsy, Arsenal, Bullwinkle, Bonhoeffer

The Warmup

Warmup lap around lot.

  1. Sidestraddle Hop X 20
  2. Hillbillies X 20
  3. Windmills X 10
  4. Mountain Climbers X 20

The Thang

  1. 20 calf raises
  2. Jog to Town Hall
  3. 20 side lunges
  4. Town Hall Circle > 3-6-9-12 Clock: 20 lunges > 20 American Hammers > 20 Bomb Jacks > 20 LBCs … each station at 1/4 of the clock.
  5. 15 merckens
  6. Jog to South Road
  7. South Road > Sprint to each island + sidestraddle hops till everyone arrives + repeato to end > On the way back, run backward to each island + American Hammers till everyone arrives + repeato to end
  8. Chain-link fence by picnic tables > Pure Burn: Facing the fence, start in 3/4 squat position and pulse down to 1/2 squat position (90 degrees) and back to 3/4 squat X 20 … 2 repeatos > 20 calf raises > repeato 3 rounds
  9. Lap around parking lot
  10. Return to launch.
  11. Mary > protractor + dolly + dying cockroaches + freddy mercuries
  12. El fin.

Moleskine

We were warned that lots of animals had used the field the day before, so there might have been minefields left for us.

Some of us have water on the eardrum and can’t balance to do calf raises. *clears throat* Gypsy!

Hairband kept trying to go all improv hair-metal style with his workout instructions.

El fin.

Announcements:

  1. Collecting supplies for Donut Hole & his unit
  2. Opening Lexington, KY AO if you want to go with Gypsy @F3gypsyfit (or something like that)
  3. Conviction is still on Wednesday but moving to Shiloh Elementary, regular boot camp
  4. sign up to Q at Thrive, Christmas on 5/15

Ring around the Church

On a beautiful Spring morning, 13 PAX rolled on our to Skunkworks. Here’s what we got into:

Disclaimer

To the rock and back

20X SSH

20 KB Swings

15 Mountain Climbers

Partner up for Catch me if you can (Church Loop)- but 10 Jump Squats

Meet at the front doors

Round 1: Partner 1 runs church lap, Partner 2 Overhead Press
• Round 2: Partner 1 runs church lap, Partner 2 High Rows
• Round 3: Partner 1 runs church lap, Partner 2 Goblin Squats
• Round 4: Partner 1 runs church lap, Partner 2 KB Merkins
• Round 5: Partner 1 runs church lap, Partner 2 Partners Choice

 

Mosey to the square

Partner 1- run up the steps

Partner 2- called exercise

Round 1- Clean

Round 2- Snatch

Round 3- Lawnmowers

Mosey on back to the school for Mary

DONE

Announcements-

Come out to Gumby! Best recovery workout in the F3nation- Matthews Scout Hut @ 5:30

 

Moleskin:

So Hoover was on the schedule to provide his version of a beat down, but had to pull out last minute- so I dusted off an old Q last night around 9:00PM and we went at it- the PAX didn’t seem to mind.

The ring around the church is always awful- and today proved no exception.

BA made sure his displeasure was known regarding  Catch me if you can (something along the lines of I hate this so much!)- it was appreciated.

Well done Swiss Miss and Homeboy working with a travel sized bell….. and one not so travel sized. Way to make the best of a hard situation.

Welcome again Home Boy, Scratch and Sniff and Drumstick! Good to have you guys with us from all over the map- (two from ATL, one from Chicago). Hope to have you guys out soon.

As always Smokey was a ninja- but today he as a ninja with a birthday!! Happy Birthday Smokey- I want to be you when I grow up.

 

Thanks guys for the opportunity to lead!

21

Well, what can I say other than it was my honor to lead such fine men…as always is the case in the South!  The workout got off to a slow start because Pud told me we were waiting for the clown car containing one of the site Qs…and they may or may not have been late.  So we did a 20 Merkin warm up whilst they got out of the car.  We started to roll out and then MaGee pulled in ahem…possibly late and we waited for him and just decided to circle up.  As I was getting ready to start with SSHs another car pulling in caught my eye…the other site Q, Doc McStuffins showed up slightly not quite as on time the previous groups…the workout was off to a very un-Hawks Nestlike (It has always run like clockwork until the day I lead…must be me!) start and I continued to add to that by doing IWs instead of SSHs.  I may or may not have meant to do that to add to the chaos.  Not sure where Bananas and Goodhands were today…

Run over to the new turf field, had 21 lads so split into 3 groups of 7

1st group sprints around the field while other 2 groups do 20 Merkins, 20 Dry-Docks, 20 Squats and continue to cycle through until the group ahead of you gets back so each group does one lap…repeat

Run over to the pavilion with picnic tables

1st group sprints length of field and back while other 2 groups do 20 Dips, 20 Decline Merkins, 20 Flutters and continue to cycle through so each group does one sprint…repeat (insert Diamonds per Harley’s request and Heels to Heaven)

Run over to the track

1st group runs to edge of track, up hill and then does serpentine up and down bleachers until back on track while others do 20 Dry Docks, 20 Merkins, 20 core exercise and continue to cycle through.

Run to top of hill, go down on outside of hill in two lines and when hit the bottom turn and sprint up…repeat 3 times

25 Heels to Heaven, 25 Rosalita

Repeat above hill sprints with only 2 times…MaGee wanted to throw in another to get the 3,2,1 theme but that didn’t happen…what did happen is he called me out to race him in the sprints and I may have heard him call me an “Old Fart” due to my being 10 years his senior…or that may have been some motivation I cooked up in my head to give it a go.  Ha!

Run back through campus to the start to wait for Fast Twitch

Added a core exercise and maybe some Merkins while waiting…always have Merkins in my back pocket as a go to if more time is left.

Welcome back to Toxic Assets…poor guy came back out for his first time in forever and thought Fast Twitch was the Hawks Nest group…sorry, that was a bad miss, but at least you got a good jog (with a soft “J”) in today Brother!

Thanks Hops and Doc for allowing me to lead and serve the lads today, it is always great to be around all of you!

-Busch

Shake N Bake Circuits

YHC was voluntold to Q at Watchtower this morning, Thanks Posse. Never been on Q here before, but OK lets do it. I wasn’t totally familiar with the layout, so what should I do? I know its a nice size round parking lot, time for some circuit work. Gave the disclaimer and the explanation of the phrase Shake N Bake during Q. During my Q’s, whenever I yell Shake N Bake the PAX performs 5 Burpees no matter where they are or what they are doing. Lot’s of fun!

 

Warmup:

We started with a short mosey around the parking lot as I pointed out the four corners of happiness. Let’s circle up and get moving a little. It went as follows:

Imperial Walker: x20
Arm Circle(forward and backwards): x10
Low Slow Squats: x20 Back straight, shoulders back, head up, and squat down as if you are sitting down. We don’t need any “Twerking” squats.
Mountain Climbers: x20

That’s enough of that, let’s do it.

 

The Thang:

The PAX engaged in three different circuits around the parking lot at the designated corners.

Circuit One:

  • At corners 1 and 3 Merkins x20
  • At corners 2 and 4 LBC’s x 20
  • Three rounds of the circuits

During the second lap of the circuit it seemed as if things were going too smoothly and just needed a little chaos to even things out. SHAKE N BAKE, 5 Burpees on your own.

After finishing the first circuit and giving a 10 count, I looked out into the faces of the PAX and saw that something was missing. I asked if everyone was “good” and I received some low guttural noises that resembled responses. These guys need a snack to get them going, I know what to do. SHAKE N BAKE. After their quick snack, on to circuit two and the threats/promises of bodily harm if shake n bake was called again started.

Circuit Two:

  • At corners 1 and 3 Diamond Merkins x10
  • At corners 2 and 4 Freddie Mercury x 10(each leg)
  • Three rounds of the circuits

The PAX were fearless and strong until the second lap yet again. These guys were starving. I knew that a delicious and crispy treat that comes in the chicken, pork, or fish variety would fill that void. I yelled, “you guys look hungry, I got just the thing!” I heard no don’t, but I know they just did not want to bother me. I’m here to help, so here it comes. SHAKE N BAKE!

The promises of heavy handed encouragement in the form of patting me on the back and face with modified “opened” hands rained through the air if I ever called SHAKE N BAKE again. But we all knew, that time would come again.

Circuit Three:

  • At corners 1 and 3 Burpees x5
  • At corners 2 and 4 Flutter Kicks x 10(each leg)
  • Three rounds of the circuits

Alright, let’s start strong. Hold on, you guys are starting too strong just to go do Burpees. Well, if you are that excited. SHAKE N BAKE, right before the first set of Burpees. I started to get the promises fulfilled from earlier promises right after the first set of Flutter Kicks, I had it coming. LOL

This party isn’t over yet. Time for Bear Crawl Ring of Fire:

  • Get into a circle and bear crawl counter-clockwise until the Q says stop. Upon stopping, 10 Merkins.
  • Now go clockwise and do the same.
  • This was done two times

Next came the Al Gore Ring of Fire:

  • Get into a circle and the Al Gore stance. While in the Al Gore stance, move in a counter-clockwise motion while in position until the Q says stop. Upon stopping, 10 Squats.
  • Now go clockwise and do the same.
  • And one more time counter-clockwise.

During the second round a well placed joke provoked, SHAKE N BAKE.

Wow, it’s not 6:15 yet? Let’s line up for an Indian Run, with a twist. It’s a regular Indian Run but the person in the back does not run to the front until they do 5 Merkins. We did two laps of this.

We concluded our great time with 30 Flutter Kicks and 10 Heels to Heaven.

Moleskin:

It’s been hard getting back up to speed with running and working out but I have been getting a lot of encouragement in the matter. It’s frustrating to see myself struggle on things that once were easy. It is my fault and I hold myself accountable. I will make the necessary sacrifices and do the work that is required to get back to what I was and be better. We all started for different reasons, but I hope we all have the same determination to meet our goals. Whether it’s like me and want to be around for your family longer, to look better, feel better, class reunion, or a bet with someone. Just to sum it up, let’s continue to use that determination to push ourselves and others. Either way, with this group of guys there is always that extra push that come early in the morning to get out of bed and do something. Or maybe it is the fear of the cyber bullying. LOL.

That’s enough of that babble. It was a honor leading you guys this morning.

Announcements:

F3 Family day- This Saturday(May 12th) at Cuthbertson. It starts at 9am. Bring your M’s and 2.0’s

Sorry, that is the only announcement I remember.