Monthly Archive December 2018

Who Pushes Who? – Workout Edition

SUMMARY

18 men from SOB (Ballantyne & UnionCo), Area51, and Metro converged upon Cerberus, the hottest free workout south of 485 within 1 mile distance on Fridays.  As Transporter mentioned, this site will take any man from any region,  and actually that’s the point, to bring men of all regions together. They’ll even let anyone Q there (as evidenced by YHC), so you should sign up to do just that… as the Nantan Alf mentioned by his math equation… “18 of you here, multiplied by 5 workouts you post at a week, divided by the the number of 2.0s you have, squared by the number of years your M has actually been happy with you in F3, equals you at least Qing 1 workout a month… do it.”  Anyway… we covered ~3.5 miles at a quicker pace when we were moving, and mixed in some of the Mongol’s favorite exercises.  Another morning of Fitness, Fellowship, and Faith.

THANG

  • 0530 Go Time! Quick mosey to the First Watch surface lot.
  • Part 1
    • SSH, I/W, & 40 up/down cadence Merkin Superset (reg, wide, diamond, R leg high, L leg high)
    • Partner up by speed & strength, and go 2X around half of the parking lot
      • alternating partner wheelbarrow
      • alternating partner carry
    • Partner exercise then RACE!
      • Perform exercise, then race the opposite direction around the lot… to see who gets back to the starting point first.
        • Exercises: 10 Handslap Pushups, 1-min of WW2 situps, another 1-min of WW2 situps
        • Head to parking deck, stopping in front of Whole Foods for some people’s chair while regrouping for the 6.
  • Part 2
    • Partner up, and run in the opposite direction as your partner up the staircases, crossing each other at top, and back down to the base. 5 partner hand-slap low squats.  Repeato to the next descending level (level 4, level 3, level 2).
  • Part 3
    • Head up deck, stopping at the pull-up ledge.  Do called exercise (Rd 1: 10 pullups Rd 2: 10 hanging knee-ups) then run in opposite direction as partner back to the start. Regroup, and do 10 slow dragon flag leg raises (abs) together. 2 rounds of these.
    • Race back to launch, by way of running to the top of deck, and back down stairs.
  • 0630 Finito!

MOLESKINE

Great work by everyone this morning.  As you heard from COT, YHC had a lot on my mind this morning so leaving off the mumblechatter today.  YHC saw everyone from the top of the pack, to the 6 pushing their limits, and their partners.  YHC always appreciates a solid effort when Qing and tries to reciprocate when not the Q.

There’s something special about partner work, because (in the right setting) it allows you to lean on the strength of another brother.  And regardless of a man’s size, strength, and speed, on good teams you actually cannot tell who is pushing who.  Is it the faster man pushing the slower man to give a little extra effort? Or is it the slower man actually the one pushing the faster man, because he is sacrificing personal accomplishment in his 3rd F, and showing the faster man there is more than a 1st F workout.

Thank you men for hearing my testimony this morning, and what’s going on in my life right now.  YHC will leave you all with this… it’s a “TED” Talk that YHC gave a few weeks ago about looking at yourself, and trying to find what you were meant to do… what your personal mission is. And this concept of WHO PUSHES WHO. It’s long, 20minutes, and if you watch it, YHC hopes that you will ask yourself these questions… Who would you push? Who would push you? Who Pushes Who?

(Around the 3:30 mark is where YHC is talking about all you and F3, without citing The Nation specifically.)

“TED” Talk Video Link >>>>>      Tolkien’s “TED” Talk – WHO PUSHES WHO (20min)

ANNOUNCEMENTS

  • The 2019 F3 Nation Peru Mission Trip is approaching, and YHC is helping lead week 1 in Jan-Feb 2019.  It was one of the most impactful experiences of my life, and could be for yours too.  Even if not this year, you should consider going.  Watch the below trailer to see what it is all about.
  • W-AMRAP Wednesdays… YHC is going to start going. It’s not a workout just for bat-flippers, it’s for anyone who wants to measure themselves against themselves… not anyone else… and push you out of your comfort zone.  YHC will be starting to post there, and encourage all of you to try it out at least once as well. (McGee has no promotional video link, so this particular announcement will likely not be effective marketing)

Thank you to the site Q’s for giving me the opportunity to lead.  And grateful for you men for your support before, during, and after the workouts.

#WHOPUSHESWHO ~JRR Tolkien

Stalked By a Curb Cleaner

15 men braved the winter like temps to post at Rebel Yell and get better.  Before we got going it was accurately pointed out that Mic Check looked like a SWAT member with his black weight vest and Happy Meal looked like a robber with his bandana face mask.  I really wish we could have had video of the two of them running put to “Yakety Sax” for a Benny Hill cops and robbers montage.  A proper disclaimer was given and we were off.  We slow moseyed out of the gate as the Briskatica Rafter clown car pulled up as we were launching.  We jogged to the parking lot between HT and Target and got started.  Here is what went down.

The Thing:

Warm up

SSH x 15

4 burpees OYO

IW x 15

4 burpees OYO

Mtn Climbers x 15

Peter Parkers x 15

At this point we began our first game of chicken with a curb cleaner going through the parking lot.  It became obvious that we were in the area he needed to hit and he was not interested in waiting on us.  Since we were warmed up enough YHC decided to blink and let him have his spot.

 

From here we headed down Rea and hung a left on Ballantyne Commons and into the office complex on the left.  Everyone grab a lifting rock.  Do called exercise, sprint to the boulders for 10 derkins and then bear crawl the parking area with a merkin at every line (10 lines).  Called exercises were first round 20 curls, 2nd round 20 overhead presses and 3rd round 20 tricep lifts.  During the first round a security guard drove near our area…I think that it was Happy Meal’s robber look that raised his suspicion.  Mary Kay graciously volunteered to skip the bear crawl/merkins to move the lifting rocks so that they were not in the road for the security guard.  Thanks for taking one for the team MK.

Next we moseyed over to Uncle Rico Land for some parking deck work.  YHC called 7’s starting with 6 Carolina Dry docks at the bottom, up the stairs, 1 burpee at the top and down the side street.  We finished with 1 CDD at the bottom and 6 burpees at the top.  The first finishers led some Mary waiting for the 6.  We had time for a couple of rounds of Mary and then time to head back to launch.

While heading back to launch YHC overheard Grammatica say that he did Monkey Humpers for the first time at another post.  He said that he really enjoyed them and felt like they were effective at working often overlooked muscles.  Either that or he said they were the dumbest, most awkward looking exercise ever.  Regardless we had 1 minute to kill at launch and filled it with Monkey Humpers in honor of Grammatica.

During Name O Rama and Announcements our curb cleaner friend returned, even though we were at the total opposite end of the shopping center.  Again, he had no intention of waiting for us to finish so my recording of names and announcements is overtaken with machine noises.  Very stalker like tendancies.  Maybe we should have extended an olive branch and invited him to join us for burpees and merkins.

 

Awseome work by all this morning.  Thanks to the first finishers for leading plank and Mary.  Always a pleasure to get out early in the gloom and lead such a great group.

 

Announcements:

  • Bring children’s clothes and toys to any AO and the site Q’s will get them to Escobar.  There is also a Go Fund Me page on Slack.  Any help to help defer the postage cost to Escobar is appreciated.
  • Bring men’s clothes for Church on the Street and the site Q’s will get them to Strawberry.

 

Beef-A-Reeno, Bourbon, and Burpees

12 men and 2 2.0s Did some work this morning. Here’s how it went:

Warm-up:

Light Mosey to Nesbit circle and back to parking lot

15 SSH

15 LSS

15 IW

15 Mtn Climbers

The Thang:

Deconstructed Burpees with Partner Run

Partner 1 runs down to circle

Partner 2 does exercise until P1 returns

  1. Squats
  2. In-Outs
  3. Merkins
  4. In-Outs
  5. Jump Squats
  6. Burpees

Found some dry grass. Yes, we went on grass.

Jack Webb

Attempted Ab Webb with American Hammers and Flutters – Made it to 7 and called it off

Leg Webb – Squats and Speed Skaters. It was at this point Rusty Rudy unleashed a fart worthy of the finest handsome cab Clydesdales in NYC. Fart had staying power. Density. Was blamed on a food truck. Had more of an Assad flare in my opinion. Quickly wrapped those up and headed to midfield

Mosey to midfield

Busted Starfish

3 Burpees in the middle

Jump Squats on ends with Dry Docks other ends x10 of each exercise. Do exercise and return to middle

Road to Portland

Thanks for this little nugget, Hooch. 50% up long side of soccer field, 75% short side, AYG down long side. Dog it back to start. Did this x2. On 3rd one, we ran backwards on short sides

Back to parking lot

Freddy Mercury and 1 minute of plank

Moleskine

Thanks for allowing me to Q, Mad Dog. I haven’t been out to Commitment in a long while. Easy to see why it’s called Commitment…you really gotta want to be there. Guys got out what they put in today. Lots of laughing, and a limited amount of running (had to modify to make it 2.0 friendly). My 2.0 Parker came out. He was named Spiderman by the Gas Man. Rudy redeemed himself with that move and Parker seemed to like it. Maybe Dana will get so lucky at Effies…maybe. Had to intervene a bit during this portion as Bread Bowl thought the “Budweiser” was a good name for him. His technique is a bit raw (saw Fuse giving him tips at one point), but he’ll get there. Like his old man, he did seem to like the running portions.

Respect to Doughboy and Goodfella as well as the guys who ran the 5ks with their daughters after the F3 Christmas party. At one point during the planks at the end, Doughboy got close enough for Goodfella to smell the bourbon in the sweat. Would still have taken that aroma over Rudy’s Sarin any day of the week! Happy to help get the detox party started for both of you! Forgot Southern Belle at the end of Name-O-Rama. Wasn’t intentional, though I think Hooch’s yesterday probably was. National Title SEC Championship game on tonight. Good luck, SB.

Announcements

Keep Huggy Bear in your prayers. Goodfella seeking additional information about possible medical condition

Effie’s next Friday night at 8 at Briarcrest. Yes, it is a real thing. Yes, you should come

Thanks for taking us out Dough Boy