AYE. Much fun was made of YHC for posting solo to the soft (super soft) launch of WAMRAP last week, but I smoked myself with 30 minutes of solid AMRAP work on the deck. This week, two more emerged from the steamy, rainy, generally uncomfortable Gloom to join me for WAMRAP, which amounts to a 3x increase in PAX. Using my mathematical prowess to extrapolate our growth curve, I expect 9 souls next week. The week after, it’s reasonable to assume that we’ll have 27. For the official WAMRAP launch in three weeks, we’ll have 81. From there, 243. And, finally, by about the time the weather cools down and we’re all back in gloves, a modest 43,046,721 people will be posting at WAMRAP. I’ll be disappointed by anything less. The parking could get a little tight, but the camaraderie with 43 million PAX will be well worth it. After that, we might want to split the workout, but we’ll handle that when we get there. But today, with just 3, here’s what transpired:
THE THANG
4 minutes of Plank
Mosey to parking deck
AMRAP
Ramp 1 – 20 Jump Squats at the bottom, 20 Exploding Merkins at the top
Ramp 2 – 20 Freddie Mercuries, 20 Heels to Heaven
Ramp 3 – 20 Monkey Humpers, 10 Burpees
Close out with mosey back to parking lot for a tiny bit of Mary
YE OLDE MOLESKINE
With that, see you next week at F3’s fastest growing workout!
Pre-Run
Opening Act
Loop around the right side of the school mixing in some dynamic warm-ups: lunge walks, low-side-shuffles, high-knees and butt-kickers
COP
Side straddle hops (IC) x 20
Imperial Walker (IC) x 20
Ski abs (IC) x 10
Low, slow squats (IC) x 10
Rock hoppers (IC( x 10
Merkins (IC) x 10
OCR training
Monkey bars x 2
Hanging from monkey bars, knees-to-elbows x 10
10 ‘Mericans
Rinse & repeat
Box drill
Cones set in a square, 10 yards apart
Run forward, side shuffle, backwards & side shuffle x 10
Figure 8 Burpees
Find a spot between to columns do 1 burpee then figure 8 around the colums
Add 1 burpee for each subsequent round until you reach 8 burpees for a total of 36 burpees
Sprint BLIMPS
Cones set up for a short forward, long backward and long forward sprint.
Sprint 1, then 5 burpees
Sprint 2, then 10 lunges (each leg)
Sprint 3, then 15 Imperial Walkers (IC)
Sprint 4, then 20 ‘Mericans
Sprint 5, then 25 plank jacks
Sprint 6, then 20 squats
Wacky Wall
7 donkey kicks, 7 muscle-ups
14 donkey kicks, 14 muscle ups
21 donkey kicks, 21 muscle ups
Final Act
Sprint (20 yard) & 10 partner slap ‘Mericans
10 partner slap sit-ups
10 ‘Mericans
Time’s up.
Moleskine
1.) Most did the grueling 3 mi+ pre-run. I met the group for just 1 mile and that was plenty. Arsenal has the toughest pre-run of any AO bar none.
2.) With all the rain, I wanted to keep on the asphalt. Cone drills provide a chance for agility and sprint work that we typically don’t get.
3.) We did a real bootcamp today. Less than 2 miles for the main event. We hit all the major muscle groups, worked on grip strength and kept our heart rates up the whole time.
3.) It’s always fun to work with a vet group that can joke around, but push 100% through the drills.
Announcements
Isabelle Santos 5k
Crane Relay
Great Wolf Lodge
A51 vs SOB Paintball
13 beastly PAX decided to thumb their nose at #Cantore and show up to Matthews Elementary School to see whether or not the legend is true — that it doesn’t rain at Peak 51.
Time and time again, YHC has shown up to the parking lot, and at 5:29:59, the rain stops, and at 6:15:01, it starts back up. Of course, there is the problem of the rain going during a pre-run, or just in general stretching time before getting started, but, you can’t have it all.
There is a theory that Slim Fast has a special tribal dance that makes this happen … but anyway …
Disclaimer — it is a little drizzly, and we will be on wet surfaces, so be careful, but, in the end, you’re responsible for your own safety.
Mosey around the front of FBC Matthews to the parking lot behind.
COP
Midway through COP, it was 5:33, and, the rain had just about stopped. I think the delay was because Slim did his rain dance shirtless.
Mosey to the bus lot behind MES.
THANG
Okay, we’re doing one of YHC’s favorite routines — The Beast. 6 reps of 6 exercises at 6 stations.
The stations:
Once you’re finished, mosey back to the starting spot and regroup to get the next exercise.
Well, after the bomb jacks, we needed a little rest, so let’s go over to the wall — and — weird, the rain kind of picked up again. Thankfully, we are under cover.
Anyway, PEOPLE’S CHAIR! Have a seat!
Air presses x50 civilian count
Recover. Shake it out. Back in the chair.
Air presses x100 civilian count
Rain … mostly stopped. Still a little misty.
Out to the curb, find a spot.
Nomad said that 20 reps would have been better. So, round 2 …
Round 3: Same thing, 15 reps. Round 4: Same thing, 10 reps.
Alright, line up on the curb and admire the freshly painted lines in the bus lot. Glad that CMS found the money to paint the lot but not repave it. Sigh. Anyway.
Short suicides. Mid-line and back, other side of the lot and back.
On the second one, well, let’s have a quick aside for a Bible lesson, shall we?
“… all the springs of the great deep burst forth, and the floodgates of the heavens were opened.”
-Genesis 6:11(B), NIV
Lesson over. Rain or no rain, we still have 5 minutes left. Well, let’s mosey back to launch.
As we round the corner, there were our friends from Sparta, hanging out at the art center. Under the cover. And only wet from running. Ahem.
Well, since we still have time, and we’re now all waterlogged, so, what does it matter if we’re on wet pavement.
MARY
It’s about 6:13. Mr. “It never rains at Peak” tried to pull a Q-jack and call time. Nope.
Okay, 6:14:30? Close enough.
COT
–30–
ANNOUNCEMENTS
It was raining. Hard. You can find stuff on Twitter and Slack.
SKINE OF THE MOLE
The life of a Site Q … sometimes you have a potential Q vanish and you have to fill in. No matter, the wisest of us have favorites at the ready. The Beast is one of my go-tos.
I was reflecting on this on the ride home, especially as it relates to Slim Fast’s no rain hex.
I was first introduced to it during a downpour at a workout in Murrell’s Inlet last summer … led by our very own Mermaid, oddly enough.
I led The Beast at Base Camp once, but, it rained the night before, and I had to move it out to Strawberry because the track was flooded.
Now, today, I led it … and it was another morning of rain.
I think I see a pattern.
Now, Slim Fast claims the rain came because of lack of belief on the part of the PAX. But, my counterargument is — Slim is the only one who went the whole workout shirtless, so, was he preparing to get rained on?
Sardine I think was actually pumped up about a rainy workout. I think it gave him some extra energy to push through. For him and some of the crew, this was the first time that weather played into a workout, outside of “miserably hot and humid.”
Major #kotters to Booyah for his triumphant return. The best part was that he was able to pick up right where he left off with #mumblechatter. And speaking of #mumblechatter, among the high-level topics discussed:
Coming up next week: Bernie (who was powering through the dips/derkins this morning like a boss) is stepping up next week for his VQ. Compliance will follow suit next week, and Sardine a couple of weeks after that. I’m very excited for the newer guys to be taking the next step here in the wild world of F3.
Even though I was a substiQ this morning, it’s somewhat providential, as this past Sunday marked 2 years since I hobbled into Mountain Goat for my first-ever workout. Also filed under “providential” is that Booyah returned today, as he kept me company during that first-ever workout, and, well, whether he knows it or not, assuaged my biggest fear about showing up (well, aside from being radically out of shape), and that fear was that the “no man left behind” mantra was just clever marketing. Turns out, it is real, and, turns out, I stuck with this F3 business. I also discovered that there is a second part to that mantra — yes, there is “no man left behind,” but also, “we don’t leave you where we found you.” And a lot of the guys around today have been a part of it. I can’t thank y’all enough, and know that it’s an honor to lead the best dang workout in Area 51.
Alright, enough sentiment. Time to go dry off.
15 decided to get better at Anvil today, despite the social media concerns about form police.
Brief disclaimer was provided – veteran crew
Fast mosey not far from launch for COP
15 x SSH in cadence
15 x IW in cadence
10 x low slow squats
10 x slow merkins
The Thang
Asked the pax to divide up into groups of 3 – and this is where YHC started to get worried because no one moved. The slowly the pax figured it out and got into groups of 3.
Then YHC continued with the explanation.
Three stations –
First Station – also known as the timer or the sweat box was the picnic tables near the soccer fields. 10 jump ups, 10 dips and 10 derkins
Second Station – Playground – 5 pull-ups, 5 burpees, 10 donkey kicks using the swings
Third Station – about 30 yards of lunge walks and burpee broad jumps.
And – This is how it worked:
The first pax ran to the hotbox and did the exercises listed above – again acting as the timer.
The second went to the playground and did pull-ups, burpees, and donkey kicks rinse and repeat until relieved.
The third pax went to the parking lot just above the 4th exit and did lunge walks and burpee broad jumps until relieved.
The first pax, once they completed the first station exercises, ran to the second station to relieve the second pax, and start doing pull-ups, burpees and donkey kicks.
The second pax, then ran down to the 3rd pax to relieve them and start doing the lunge walks and burpee board jumps.
From here the 3rd pax runs all the way back to the hot box and it starts over again – and this continued until about 6:05
Then after some confusion, the pax followed YHC and headed back to launch for:
6MOM
25 flutters in cadence
High Plank – approx. 1.5 minutes
AYG to end of parking lot and back
25 dollies in cadence
25 LBCs in cadence
Another 1.5 minutes of high plank
Done
NMM
First off, YHC took the easy road on this one and pulled out an older workout that hasn’t been used at Anvil in at least a year. It wasn’t very exciting, but it did hurt (at least for YHC). And all the pax were crushing it today. ON the run back to the hotbox, YHC noticed Haze was getting close and closer to catching Lorax, until the last one when he blew by him as they passed the playground.
Also, YHC did no form policy thru most of the morning, but Haze still exposed a chink in the armor due to some faulting listening skills and YHC’s form police shows up for a moment – momentary lapse of reason on YHC’s part – won’t let Haze win next time. But in all seriousness – this was a tough workout, everyone was pushing hard all the way thru it.
Thanks Lorax for the opportunity to lead today and thank men for following YHC thru the gloom. It was a pleasure.
Thanks Haze for the prayer.
Announcements:
Runstopper is Qing Hydra and there will be fence burpees
McGee’s new Waverly workout, the WAVE will start tomorrow too – supposed to be all AMRAP
That’s all
Champagne Out.
Devotion was on leadership
Started with corpse pose.
Child pose
Cat/ cow
Down dog
Table top wrist stretch
Cobra pose
Down dog
Low lunge
Half split
Crescent lunge to half angel
Warrior 1 to warrior 2
Peaceful warrior to triangle
Extended side angle
5 sun salutations
Spread legs forward fold.
Mountain to forward fold.
Plank for 30 seconds.
Pigeon pose
Butterfly to extended fold.
Sitting twist and ended in happy baby pose.
What was 9 could have been 11. Then again last week, which was 8, could have been 9. 9 is greater than 8 which ultimately means that Gloss loses. If you understand the sauce in which I’m stirring then you would have had no problem with the triple dime bag disguised as only a nickel.
Off we went after a brief warning to the Pax.
Station #1 – The track – 10 merkins at the 4 corners
Station #2 – Bleacher work – 10 derkins, 10 step ups, 10 dips
Station #3 – Rock work – 10 curls, 10 overhead press
Station #4 – Parking lot – triple dime bags – squats on one end, dry dogs on the other
That was the loop. We did 3 full loops – touch over 3 miles
One round of stomache’ with each Pax leading an exercise.
4 rounds of wind sprints
Announcements
Man, lots of stuff going on. So much. Probably too much. I’d check Slack or somebody else’s BB
With one exception, only because I like Stone Cold, watch Twitter for possible game of ultimate Frisbee at Joust on Friday morning.
Moleskin
T claps to Jet Fuel for reminding YHC yesterday, at Hawks Nest, that I was on the schedule today at DV. Get on your games Dolly/Smokey. Alf is pissed and he is the new Assistant Deputy in town.
The damn deer were playing games with us again on the track. For those at FT a few years ago (which was the last time I attended) you know what I am talking about. I offered up both Marge and SC to tackle the damn thing and help it over the fence but they were both scared. I’d a done it myself but I too busy Q’ing.
The triple dime bag – it’s apparently a thing now. And you don’t smoke it but it seems to smoke you. You are welcome.
Not a ton of chatter but I did hear something about Hannibal and a bunch of dudes planning on going up to some cabin aka brothel in the mountains to watch the BRR? I feel I have a pretty good get away game myself but my wife would never buy that. Good luck to you gentlemen.
Thanks to Smokey for the prayer.
11 PAX arrived this morning at Pokey to find a bright building and an advanced lesson in stretching and flexibility from Whiplash.
He provided the theory behind making sure that your body was warm prior to stretching and helpful tips on keeping and maintaining flexibility all while providing the Pokey faithful with a routine of dynamic stretching targeted to loosen up the calves, hamstring, and IT band.
MOLESKIN
It was a very active morning at Pokey.
Elevation Church is holding its annual staff advance at the Blakeney Campus today so the building was brimming with activity. They are expecting 400 to arrive so there were several people going in, out and around the building getting ready. I am sure they were wondering what a bunch of old men were doing on some broga mats in front of the building at 5:45am.
Not often at F3 do we get an audience filled with skinny jeans, balloons, a large tent and offer of donuts.
Two ruckers lost their way in the neighborhoods near the AO and arrived shortly after we started.
Many PAX sprinted to their cars to find towels after Whiplash announced needing ropes, towels or partnering up.
It is Fraiser’s birthday today and Bunker just came down from a 2-day sugar high celebrating his birthday.
Wingman is on Q August 22nd.
Sing up for The Crane Relay.
Thanks for taking us out Bounty Hunter.