6 HIMs joined me in the gloom this balmy July 5th morning. Despite long days at the pool and lake and staying out late to celebrate our nations independence these 6 men drug themselves out of bed for a sweat fest. I’ve never seen so much sweat in my life. The prayer circle at the end was disgusting! It was a great morning. Thanks for letting me carry the torch.
Sloppy Warmup:
The Thang:
Mosey to Goneaway for 100 Merkin March – 10 merkins each light post until you get to 100 OYO
Plank-o-rama
Mosey to Forest Hill prayer Garden
Mosey to the Parking Lot for the longest suicides ever – Turn around at each lightpost – 7 in all – Becky led the pack
Walking 10 count
Mosey to the Wall
“Oh, too bad, we’re out of time!”
Mosey back through the parking lot
Indian Run from Forest hill to Yellow school crossing sign
Jail break and horses to the flag
90 second Chair pose
Endex
COT
Announcements: F3 Dad’s in Freedom Park on Saturdays at 9am
Grave Dancer brought us out!
Moleskin: I woke up with a pounding headache from the hours I spent at the Lake the day before. I sweat through that headache before I finished the warmup. Best hangover cure: F3 Thanks for the push gentlemen!
7 Men decided to get Stronger and posted at Meathead this am in the gloom.
Disclaimer given – short one – no FNGs or Site FNGs
Explanation provided of work to be done – and provided demonstrations on some of the equipment / exercises. Pax had no questions so we were good to go.
COP
SSH x 15 in cadence
Low Slow Squat x 15 in cadence
Pry squat to work on loosening up hips and legs
Arm circles in cadence x 10 forward and 10 backward.
The Thang
The focus of the day was on quality not quantity and the recommendation was made to the pax to try a heavier bell then they normally would on the exercise. The focus was on doing fewer reps but using good form and moving heavy weigh.
The stations were as follows:
Station 7 acted as timer – so once Pax on the tire was finished with their turn, all pax switched stations rotating to the right.
We were able to get in 3 rounds and YHC hopes it was a good bit of work for everyone.
Finisher with a few rounds of marry
10 x flutter with KB press – in cadence
10 x dollies whiling holding KB above chest
5 bulldogs on your own ( tap KB on ground above your head then sit up and press above your head = 1 rep)
16 dying cockroaches
Finished
NMM
Voodoo has been asking YHC to Q Meathead for a while but the schedule just hasn’t worked out so was glad when he called and asked if I would Q July 5th. Also, hoped that the idea of the early morning on the 5th would help YHC slow it down a bit on the 4th and get to bed early – success of this was maybe 30%.
YHC decided to bring some toys for the home pain-cave to share with the group – the clubs and tire sled were nice additions along with the sandbags. YHC thinks everyone had a great workout today – and there were no slouches – everyone was pushing it and everyone also got the hang of the steel clubs. They will be back some time. YHC doesn’t think he saw a KB lighter than a 24KG used – solid work for pushing it today guys.
Thanks Voodoo for the chance to lead and thanks men for allowing YHC to lead and try something new this am and being good sports about it. YHC thought it was a great workout – hope everyone thought it was up to Meathead standards.
Thanks again for the honor to lead.
Champagne out.
Announcements:
Gear coming to Accent and Death Valley this next week – HT on Q
Seven Pax made it out for a post fire works workout. I pulled in on fearing the group might have left without me….nope everyone standing around talking about the loud Boom around 11:00 last night. Rumor has it that Screech Owl pooled all their fireworks together in one giant fuse and lit them simultaneously (big word for me – impressed?). I slept through it though its all over our Briarcrest Facebook Page.
I heard Damascus’ story about not planning on coming and not setting an alarm 3 times….apparently he thought it was a good story. Much like he missed the jokes on Monday – I believe I missed his story.
In my haste to get there in time and get the shovel flag up, apparently I wasn’t very loud when I said “1 minute after, lets go”. I’m at the stop sign and hear Dough boy behind me “did he say go?”. Turn around to look over my shoulder and get a laugh at the pax wide eyed fast mosey trying to catch up. There was some mumble chatter about Q fail or something or other….they were so far back I couldn’t hear them.
Warm Up
Mosey to Dream Chasers, and then another lap around that block. I warned folks on Group Me that we would be dogging horse turds. So far so good…none found…..though Horse’s would come into play latter in helping to name this workout.
The Thang
MOLE SKIN (gross)
The fateful day after the July 4th party. Will you rise early in the gloom as a band of brothers? Or will sleep in until sun hangover wears off? I know where I’ll be. With whatever HIMs show up at the valley. YHC Q
For our Dromedary July 4th Celebration we performed themed work out. 25 PAX showed up; although 2 were an hour early, worked out on their own and decided not to do round two. A little different format, but bare with me as we tell the story.
Warm up was performed by our very own Navy Officer Hero Popeye. And then we moseyed to different stations with a historical reading at each station (not found here). Our moseys although looked haphazard, ended up in a shape of a star in honor of our 13 original colonies.
In honor of the Battle of Camden, SC August 1780 where 900 Killed or wounded & 1,000 captured Patriots we did 12 burpees and 33 cockroach flutters, then run up and around the world in honor of the Shot Heard Around the World (different battle) and then did another 12 burpees and 33 cockroach flutters (24 and 66 in all). The run is the multiplying factor of 10 and our defeat in the battle as the Patriots ran off the field.
In honor of the Battle of Sullivan’s Island, SC June 1776 where there were 12 killed and 25 wounded Patriots we did 12 burpees and 25 Four Count Peter Parkers (there was a Peter Parker in charge of the loyalists – really, look it up). Note, this is also where the Palmetto on the flag comes from because it was the fort built from sand and Palmetto trees that was able to absorb the pounding blow of the British Navy. Huge victory for the patriots and a punch in the nose to the world’s strongest navy at that time.
Then we moseyed to the practice fields where our esteemed Marine Core Hero Mad Dog lead us the Crossing of the Delaware using the football sleds in honor of General Washington and the heroic men who served with him on that cold and snowy day. Some relived their glory days of high school football as they yelled out, “even the sled, right side push harder…” Others remembered why they joined the marching band (me). But in the end, I think we all got a good workout on this one.
Moseyed to the benches where we honored the Battle of Kings Mountain October 1780 where 28 Killed 61 wounded in a great Patriot victory. We did 28 Dirkins and 61 dips.
Moseyed to the rocks and in honor of the Battle of the Waxhaws May 1780 – 113 Killed and 150 wounded. In honor of our 263 slaughtered and injured neighbors. We did 50 curls 50 presses, 50 triceps, 50 squats, then three sets of 20 rows with a single burpee in between for a total of 263. I warned the PAX to get a repetition lifting rock and that we weren’t going to rotate. Just like in a real battle, some people don’t listen to orders and they pay for it with their lives.
And finally, the Battle of the Cowpens – 20 Killed and 60 wounded (heavily debated numbers). Cherokee County, SC January 1781. This is where the hated Banastre Tarleton (Waxhaw Massacre Fame) was finally and soundly defeated and his army left in shambles. In honor of our heroic Carolinians we did 20 Merkins and 60 LBCs.
With the time left we gave honor to all who served and who gave us our freedom with 1 minute of silence (hardest exercise of the day). Then rallied around the flag for our Pledge of Allegiance, count off and prayer.
Happy 4th of July.
6 men came out on their day off of work to celebrate America.
Happy Independence Day!
With two other PAX to lead, YHC got things going this morning with a short devo on “Dependence”
Vinyasa – 1X slow to take time to de-kink, then 2X OYO to warm up
The Main Thang:
LEFT: Lizard 45s
Hammy stretch 45s
Lizard Quad 45s
Vinyasa 1X OYO
REPEATO RIGHT
Vinyasa 1X OYO
Move to Table Top
LEFT: Bird dog/Cheetah 5X
Side Split 45s
Twist Side Hip 45s
REPEATO RIGHT
Vinyasa 1X OYO
Squat down for:
Malasana 60s
Move to Down Dog then:
LEFT: Pigeon 60s
REPEATO RIGHT
Vinyasa 1X OYO
Seated twist 30s (L+R)
Prone shoulder flip 45s (L+R)
Vinyasa 1X OYO
Back down to six:
Shoulder across chest stretch 45s (L/R)
Lie back:
Single knee hug 45s (L/R)
Supine twist 45s (L/R)
Dead pigeon 45s (L/R)
Happy baby 45s
Bridge 45s
Double knee hug 45s
Neck stretch 45s (L/R)
TIME!
Vinyasa 1X OYO
Announcements
None.
Moleskin
Good chatter this morning, with both Swiss Miss and Tweetsie heading in to the office for a few hours. Learned about a new workout tomorrow, “Fishing Hole,” hich Beaver said was for the more mature PAX (my words).
Playlist was “Patriotic Rock & Patriotic Army Rock” from Spotify. Kind of stretching it to stay on theme, but it worked.
This Tabata Weinke is YHC’s go-to. If you have add/drop suggestions, please let me know. Otherwise, you’ll be seeing it again in a few months.
Devo:
https://odb.org/2014/07/04/dependence-day/
Based on scripture: “I am the vine, you are the branches. He who abides in Me, and I in him, bears much fruit; for without Me you can do nothing” (John 15:5)
16 pax gathered at DMZ to test their fitness, patriotism, and counting skills. The mumble chatter began the night before on Twitter when Lorax (who shares a last name with YHC) asked if the workout was a “Bring Your Own Bandana.” No doubt a reference to YHC’s signature F3 look. What he didn’t know is that red bandana, adorned with kites, is from YHC’s company – a nonprofit that helps troubled youth. Leave it to Lorax to take a cheap shot at kids who can’t read good. What’s this country coming to?!? Fast forward to the next morning….YHC — adorned with all the USA garb he could dig out of the closet, including a $5 trucker hat (sub the Bandana) he bought at a Georgia rest stop that simply reads “Merica” — gave the disclaimer and the red,white and blue celebration began.
The Thang:
Circle Up
– Imperial Walker 13x
– Windmill 13x
– Mountain Climbers 13x (hold plank for 13 seconds)
– Peter Parker 10x (YHC was already struggling to count beyond 10…and hold plank for 13 seconds)
– Parker Peter 13x (hold plank for 13 seconds)
– Recover
Mosey to Carmel Middle for some track work
As YHC gives the instructions his voice cracks (from already sucking wind). Semi-Gloss grabs the low hanging fruit of humor with a puberty joke. YHC’s jokes back because Semi has a heart of gold and biceps of steel – so just keep that guy happy.
Divide up into groups of 3 and organize at 2 exercise stations exactly 200M apart on track. YHC makes one group of 4 and gets to have Hops (who originally brought YHC out) as a pacing partner. #F3Homecoming
– Partner 1 – performs exercise in place until relieved by Partner 3
– Partner 2 – runs 200M to meet Partner 3, then performs exercise in place
– Partner 3 – performs exercise in place, waits for Partner 2, then runs 200M to meet Partner 1
Rinse and Repeat until all pax complete 1 mile. YHC realizes this was challenging in theory, painful in actuality.
Merkin & Squat Stations for 800M
Dry Dock & Lunge Stations for 800M
– Perform some Mary for active recovery. Honoring the 50 stars on the flag:
50 Flutters – civilian count
50 American Hammers – civilian count
Mosey back to launch point.
Before departing YHC gives the instruction to plank up and wait for the 6, which he acknowledges will most likely be himself. YHC arrives (only 10 yds in front of the 6 #nailedit) to find Aqua Fresh leading the pax in some Mary. YHC doesn’t know exactly what, but it looks exhausting.
– 2 rounds of People’s Air Presses 50x
YHC asks for any former veterans to call the last exercise. There are none in the group so Site Q Aqua Fresh leads us in the final exercise:
– Elbow plank with toe tap leg lifts 13x
COT
Great take out by Uncle Phil
Moleskin:
YHC cannot take full credit for the patriotic homage he laid out as he creatively borrowed the “13” from Mighty Mite’s Da Vinci workout only 2 days prior. Regardless, the day was filled with 50’s and 13’s, paying tribute to the Stars and Stripes that we’ll celebrate come July 4th. Thanks to Revlon for breaking his no-Monday post rule. Lorax looks strong and is always setting the pace and challenges YHC to just simply run faster. Nothing like having a distant relative to push you beyond your limits #CousinRivalry. YHC’s neighbor, Hammer, is also a beast and watching him makes YHC realize that there’s always someone better than you….like everyone. Kirk and Uncle Phil at the front as well, per the usual. Props to Bugeater for being an encourager throughout the workout and to Hops for always having something interesting to discuss while YHC sucks wind. Thanks to Aqua Fresh for volun-telling me to Q. It’s always worth it. Happy 4th of July to all. #Merica
Announcements:
– Lewinsky and M welcomed Baby Charlotte on June 27th. She’s a cutie and her birthday has a special significance for the Clinton family. #GodIsGood.
– Convergence at Independence Park at 6:30a at July 4th. Other AO’s in play for holiday. Check with Mr. Bo & Slaughter – or Twitter or Slack. Race following w/ start point at Toast Dilworth. Speed for Need 1 year Anniversary.
– Sibling Rivalry meets on Tuesday. All running workout at Randolph Middle School, 5:30a launch.
The 4:00 or 4:30 AM alarm goes off and here we go again insanely listening to it. Get out of bed and run into a few doorways stumbling through the house. Maybe a pre-run mixed in and then 45 minutes of idiocy. And we do it for the needed fitness and the fellowship we never knew we were missing prior to F3. But what if this training isn’t just for us? What if all those alarms and merkins and burpees and mileage is for others as well? Speed4Need is the opportunity to combine the what we do along with why we do it with who it truly is for.
The Park church has a ministry serving disabled members in their particular needs and had asked Speed4Need to do what they do best: Push the Track Commanders across the finish line. 12 men showed up just to serve that purpose. Some of us run a bunch and some (Hairband) not as much. One of us has a 2,700+ day running streak going and I believe a few were on day #1 of their running streak. But regardless of gazelle or clydesdale status, we were running for more than just us on this morning.
The Track Commanders for this race were Miles, JoJo, Shawn and Malaysia. We had planned to just run 3 chariots but Malaysia and her Dad Al asked if she could command a chariot and the answer of course was yes. Al then tells us that he wants to go with her and this will be his first 5K (as well as hers) but he wouldn’t be able to run it. In God’s good humor, we have just the answer: A few will ruck it and just happened to have their rucks with them in their car. Pretty sure this was an answer to Hairband’s prayers as well to get to ruck it.
A great time was had by all the track commanders and those who got to run with them. Al and Malaysia both got their first 5K in the books. Learned Malaysia is a huge video gamer. Shawn and JoJo just had a blast and were all smiles. Their joy was humbling and inspiring to the men, and 2.0s, running with them. It was great to see Bernanke and Hairband’s 2.0s join them. Miles was a great commander for Blowout, Gypsy and YHC. This was his 2nd time and his Mom said he wanted to go fast this time. Fortunately, he was up to the challenge of keeping us on the right path and getting us across the finish line. He knew when we had to make that right turn and put up his right hand to let us know. And getting to watch the parents put the medals on them was such a fun moment for them and us.
I think we came into it thinking we’d be the ones pushing and found out their joy, zeal for life and excitement is what really pushed us throughout the race. I began running as an overweight guy who had just watched my Mom pass away from cancer. So, my running always has some meaning to it as a way to honor her but this was something different. Most of my running is for me and my health to be there for my family if I’m really honest. This running was completely for someone else. And I walked away grateful to get to run for someone else but also grateful for all you guys who get up when that alarm goes off and push through it together with me so that when the time comes, we can serve those who need us to push them across. This is why!
Video from the race: https://www.youtube.com/watch?v=X-OVE6QWfNI