11 assembled for their weekly limbering and musical trivia.
The Thang
Disclaimer
COP
Vigorous warm-up:
Chair & tree series
Balance Flow
Lunge Series
Pigeon
Corpse pose
COT
Announcements:
Naked moleskinne:
It was great to be back among the Gumby pax. YHC has missed about 3 months and definitely needed the work. Thanks for playing along and humoring my musical selection of movie and TV theme songs.
Enjoyed the pre-run with Lois, Tweetsie, & Grave Dancer. Definitely got us warmed up for the stretching to follow.
Aye.
It began innocently enough. “hey, Costanza. Who’s on Q tomorrow?” “Could you Q?” Doh! After a couple of jumbo margaritas, uh, “sure”. 13 posted, including an FNG (Severance), thinking “this oughta be good”.
The Thang
Disclaimer
COP:
1/2 Cindy
Jog to Foxworth hill
Triple Nickel
Jog up Windyrush, right on Rea, stopping a the benches around the big oak tree
Tree Circuit
Jog over to the field
Field work
Jog to back wall of school, passing through the playground and grabbing one more set of pullups
Jog back to parking lot
Mary
Fini
COT
Announcements:
Summer gear order is up, through May 24 only! Get your orders in!
Sweaty Moleskinne:
Ask and you shall receive. Asking Costanza whom was on Q today resulted in YHC being the answer. But, it’s all good. Nearly 5 years after co-founding Ascent with Strange Brew, it remains one of my favorite AO’s. T-claps to Costanza for stepping up as Site Q and working to fill the Q schedule. Pax, he’s relying on you to share the Q’ing load, so don’t be slow to volunteer. It takes all of us – iron sharpens iron. Aye.
Great group today – 13 strong! Good mix of new & old faces, and serious sweat equity put in by all! Yes, it is/was a “moderate” workout, but that doesn’t mean easy. Just that you’re encouraged to push yourself as you can and modify where you need. It doesn’t get easier – you get stronger.
Gotta run for 2.1’s soccer game, so I’ll leave it to you all to sound off with any call-outs from the workout.
Welcome, Severance! Glad to have you among us. Reach out with any questions. And, thanks to Bertha for coming down from Lincoln to introduce and post with Severance.
Aye!
Cliffs Notes Version:
Lebben posted. No kids. Whip told an awkward story. Q self-smoked.
Full Blast for those so inclined:
Eleven at Kevlar this morning. No high-schoolers this week, a departure from recent trends. It was a good thing too, as Orange Whip started us out of the gate with a PG-13 story about his Uber Ride back from Raleigh with Roxxxanne that lasted way too long. The Q itself was more of a R-Rated endeavor, mostly for the excessive gore and violence in watching me self-smoke about 30 mins into the workout.
Here’s what I can remember:
Coat of Human Skin:
Who is the rotten scoundrel that invented the green peppermint? Someone should pay for this crime. Ranks right up there with fire ants, bow ties, and road cyclists in my book. While I’m at it, the new MacGyver guy doesn’t have a mullet. He is basically a walking green peppermint.
Anyway . . . it’s been a while since I have regularly attended any sort of workout. I spent most of April sick or lame in one way or another and I’m not the fitness machine that I once was. I think there is a Toby Keith song chorus somewhere here. The workout today for more of a “see how long you can hang on to this chain” event for me. Unfortunately the chain was attached to a dog collar and I ended up sharing the same fate as Dinky courtesy of the Family Truckster in National Lampoons.
Bulldog, Orange Whip, and Rhapsody talked incessantly during the entire workout. This is generally a sign of great fatigue and physical stress. It’s a good thing the talking Busch was on Q at Joust, or we would have definitely needed plugs. I’d like to see how a trip to the dentist goes for those guys. You know, when the dental hygienist wants to have a lovely conversation with you while you have a mouth full of mirror sticks, pointy things, and bloody foam. I bet she comes out looking like a zombie.
Had some stomach issues running up into the workout. I should have probably stopped eating two of those Bojanglers per day after Lent, but habits die hard. Good thing I had on my shartwool base layer.
The workout itself was pretty hard, at least for me. I think a few guys even sweated . I know that Orange Whip and Rhapsody run around like Tecmo Bowl Bo Jackson, but the rest of us have to work at these things.
I’m glad for the turnout. Given my recent absence, I expect that many have forgotten my name. I was expecting something like the Super Bowl Sunday evening worship service, but was pleasantly surprised to see some familiar faces. Given that watching me Q this thing was somewhat like YouTubing neti pot videos, I hope that they come back.
Regards,
– Horsehead
Despite the .gif warning issued last evening, 8 of the finest Pax this side of Fairview joined YHC for the best small batch workout in F3 known as The Valley. YHC was especially impressed that GOP and Tebow posted as it was clear they aware of YHC line of work. #awkward
The Thang:
The clock struck 5:30 and we launched into the gloom with Meru coming in on two wheels to join us for COP.
Mosey toward the half-pipe on Goneaway (afterward YHC was informed this was the namesake for The Valley #appropriate). Partner up. Size, speed, and favorite Rocky movie all matter. Partner 7s alternating at the apex with jump squats and jump lunges (6&1, 5&2, 4&3 you’re done when you flip the order). Every time you meet your partner at the bottom 7 hand slap merkins. The skill displayed in the pipe would have made Tony Hawk blush.
Plank o’rama on the 6.
Mary
Mosey out of the pipe with a number of audible groans. Head back to the school to the picnic tables. Alternate Dips x 10 and Jack Palance x 10 L/R (one arm incline merkin) #crowdpleaser
20 step ups on your own.
Mosey to the parking lot where the 4 basketball hoops were begging to be used for suicides. Becky caught a little mumblechatter that the crooked one was not part of the recent school clean up.
Same partners.
Partner 1 does suicides to each of the 4 hoops with 1,2,3 & 4 burpees sequentially. Partner B does LBC, Heels2Heaven, Low slow squat each x 20.
Plank o’rama and elbow plank with a prolonged 10 count to end it by ColdCuts.
Scene.
Moleskine
YHC was a fairly regular Bastion Pax on a Thursday, and still do from time to time, Happy 5th Anniversary this morning BTW. ColdCuts EH’d me to this great AO and almost instantly YHC was hooked, the Pax are certainly HIMs and the terrain/greenway/school make for a great variety of a workout. Glad to be a part of this group and was very happy to have my site VQ this morning. To me the lesson here is to get out and see a different AO you’ve never been to, there are so many great places and Pax out there you never know what you may find. Just about 3 miles by my Garmin with an attempted focus on total body.
YHC enjoyed introducing the Valley Pax to the Jack Palance which Tango Delta used at a Worm workout YHC posted to in my early days of F3.
Announcements:
GOP with the strong take out and he’s your Q at the Valley next week.
Onward!
GasX
25 strong for #F3Hydra this morning. Here’s what we did.
The Thang
A brief but thorough (because the Nantan was looking on) disclaimer was given to the men and then we launched into the darkness. We took the back way over the office building at Rea/Colony and took care of our COP along the way…MCs x 15IC, IWs x 15IC and LSS x 15IC.
Then we previewed our running loop for the morning. From the office building parking lot, take the road between the office building and Walgreens out to Colony, then a left onto Colony, then turn left into the shopping center entrance between Brooklyn Pizza and 5/3 Bank, turn left at the traffic circle running down the thoroughfare back to the office building parking lot.
The main event was announced and explained. The Dirty McDeuce. 4 sets of 3 exercises (chest, core and legs) at 12 reps with a run around the loop in between each set.
By request, 10 burpees OYO.
Run back to base the way we came. Ended with a little protractor while the six came in. Done.
Moleskine
The pax came from near and far for this morning’s #F3Hydra. Most drove in. Hops and CheeseCurd ran in (though only Curd ran back). And Gloss was there when YHC arrived, apparently having spent the night in his car in the parking lot. It was a solid crowd with a host of characters (as Marge put it). All the classic mumblechatterers were there, including Gummy and Spackler. YHC spent most of the morning trying to either drown them out or ignore them…but found little success doing either.
The Dirty McDeuce is old school. And it had been a while so YHC decided to introduce it to the #F3Hydra Pax. It is always a good one as it hits the chesticles, the legs and the core, while getting in some miles. We ended up with a little over 3 miles for the morning…a little much for the bootcamp enthusiasts and not enough for the soccer armed runners…but a solid compromise.
We did several plank-o-ramas in between each set, including one ill-advised chair plank. From the full squat position, Puddin’ dropped his own Dirty McDeuce in the parking lot. Only a pro could do what he did in the full chair plank without fear of crapping themselves. Those with an 8am dentist appointment probably still smelled the lingering spirit.
Great group this morning. Thankful for all of you. And for the opportunity to lead.
Moleskine P.S. – Took about 4 men, 3 onlookers, 2 set of cables but only 1 Semi-Gloss to jump Floorslapper’s Highlander after the workout.
Announcements
The best-laid plans of mice and men often go awry. YHC ran the Sparta route twice in the last week to make sure I knew where all the pain stations were going to be along the 4.5 mile mossy… However, those were during the day and you could see everything around you. Come to find out, the 4 mile Greenway trail in Matthews is a REALLLLLY dark trail at 5:15 AM and not all the pain stations were found. But since none of us are professionals and we declare so that the start of each work out, improvisation is expected from time to time.
The Thang
Return trip
Moleskin:
Total of 4.5 miles with pain stations along the way. (The Mosey pace was at an 8:06 min mile)
This is an excellent location for a morning run. Deer and Rabbits are out in abundance and the Spring smell of flowers was amazing.
The long bridge before John St is much longer in the dark than it appears in the day light, so if you are going to sprint it, be ready to sprint a little longer than expected.
Was expecting a few more today but the text messages from 2 unnamed pax both indicated the Alarm did not go off…. All good.. next week we get to do it all over again so I am sure they will make it then.
Announcements
THIS IS SPARTA!!!
Stay Strong. It was an honor to lead this morning.
Respectfully
Gypsy
This was a week of second chances for YHC:
Second chances are a valuable thing. Not having one is a limiting factor in life. Not giving a second chance to someone is effectively closing a door to a future that person may never experience. And I would wager most of us in F3 are only where we are today because of at least one second chance in life. There is a saying, “Having a second chance makes you want to work even harder”. So I took the second chance with a last minute Q request and worked harder.
But you’re here to read a backblast about a sweet Meathead Q so here we go…
7 pax plus one FNG showed up for this week’s episode of Meathead. YHC pulled out some old favorites from the days of High-T and added a few new tricks to keep the pax on their toes.
The Thang:
Warm-up:
Two-handed swing x 20, Merkins – x10
Two-handed swing x 20, Mt climbers x 20
Two-handed swing x 20, Clean and press with bell x10
Two-handed swing x 20
Supersets and High Intensity Sets:
12 reps or AMRAP up to 12: Goblet Squat, Good Morning
Snatch with an Overhead Press (x5 each side) & Clean and press with bell x5 – (repeat the whole routine 3 times)
12 reps or AMRAP up to 12: Chest press, Lawnmower (12 each side or double it up for more fun!)
Snatch, Overhead Press (x5 each side) & Clean and press with bell x5 – (repeat the whole routine 3 times)
Overhead Farmers Carry across the parking lot (right hand, return with left hand)
Mary:
Flutter kick w/bell press x20
Leuganis (bell behind head starting position) x10
Freddie Mercury (no bell) slow x20
American Hammer x15
Burnout Sets:
20 & 5
15 & 10
10 & 15
5 & 20
Exercises included: chest press & lawnmower, squat & good morning
The second moleskine:
Great showing by the pax today. Monday’s DH crew set the bar pretty high and today’s crew stepped it up to their level. Blazing Saddles quietly crushed the routine and was one of the early finishers on our supersets. Purell and Bulldog decided to partner up at one point and pulled doubles on the chest press keeping the pax encouragement train running. Between Voodoo and High Tide we had enough bells that a security guard from Carolina Fitness slowly crept around the parking lot to see if any of those bells still had the security tags on them. Wild Turkey impressed YHC by picking up on a somewhat obscure punk band (Refused) that was on the playlist which led to some name dropping of punk bands and record labels from the 90’s and 00’s. YHC brought the ruck because the ruck gets lonely at home.
Voodoo also EH’d a FNG from Connecticut (F3CT coming soon?) who actually Ubered it in. That must have been a hell of a fare coming from Connecticut. A big welcome to Uber (seriously that’s his name), enjoy the pain and welcome to the fold.
Announcements:
05/15 – 6 year anniversary of Skunkworks. Get there and celebrate with a kettlebell cake.
Memorial Day: Patriot 5K. Speed for Need will be in attendance.
Gear Orders: get ’em in. All the fun colors are back. Black and neon green/yellow.
05/11 – FNG/Kotters day at Cerberus. Bring an FNG or just come out and support your fellow pax.
YHC had the take-out.
For your obscure listening pleasure, here’s the playlist:
Tool – Forty Six and Two
Alice in Chains – Them Bones
Sick of it All – Disco Sucks, F*** Everything
Bigwig – A War Inside
Clutch – Unto the Breach
Paint it Black – The Beekeeper
Deftones – Swerve City
Filter – Welcome to the Fold
Monster Magnet – Powertrip
Bad Religion – 21st Century Digital Boy
Paint it Black – Atheists in Foxholes
Refused – The Shape of Punk to Come
I showed up. I started running. I took a wrong turn so I turned around. I finished. 7.4 miles. Boom!
The morning started off innocent enough, guys show up, stretch a little bit and get ready for a work out. Yet someone made it quite clear that his “client” work kept him out all night last night with beer, wine and finished with some cognac. I am starting to really wonder what kind of “client” work one of our pax is really in… that said UBER dropped him off in time to work out so props to him for not letting his “night” “client” work get in the way of showing up at 5:30 AM.
WU: Mosey over to the street next to Dream Chasers for a quick disclaimer, 20 SSH, 20 MC, 10 merkins with a bit of a stretch
The Thang: Pole work (this may be in line with Damascus “client” work, not sure) 10 merkins at each light pole till the end of the street. Some mary at the end shift over to Providence road, more pole work (again Damascus was really into this) skip every other pole and every other till Bojangles 10 air squats and 10 LBC’s. Hit Bojangles and do some mary till the 6 arrives. Pax lines up in front of stacks for partner suicides, P1 does burpees while P2 runs to islands and back, rotate till every island is done. Mosey back and stop for some quick Mike Tyson’s. Hit the lights back on the way to the animal hospital with mekins starting with 12 down to 1. Some mary at the animal hospital with quick mosey back up “chongs?” hill backwards, American hammers at the top and finish with some plank jacks.
Moleskin: IT WAS A beautiful morning and a fun start to our day. First, we are starting to get the true story of what Damascus does, his “client” work leaves a peculiar oder that Shakenbake was privy to the whole morning. Deflated is a man after my own heart, full hat and hoodie this morning. Xerox!!!!! pairs up with Bottlecap on the suicides…Clydes,think not with the speed I saw. Southern Belle made it back for his 2nd round and it is clear he has got a no quit attitude along with Button. The rest of the pax pushed and although I didn’t start my watch till halfway we all got close to 3 miles in this morning with well over 160 merkins for a little chest emphasis. Thanks for the invite to q MB and BC and thanks for the take out Mad dawg.
BB POSTED in TIMELY FASHION>
Announcements:
June 8th: F3 Pool party $40 per family
Sunday morning Open door bible study is off this week for Mothers day