See the full back blast via http://f3metro.com/2019/03/04/chimbote-week-2-the-melting-pot/
YHC started cooking up this beatdown during last week’s #tweetandmeat session. After losing our dear friend Foxhole(RIP) a few months ago, I was downright giddy to see 11 pax swinging iron on a Monday in SOBland. Kettlebells in the Stonecrest parking lot is great but it avoided the crown jewel of the AO, the Murderhorn. I eagerly offered to Q and spent all week looking forward to making the first weighted trip to the Murderhorn. Fast forward to 5:12 AM this morning, I am the only one sitting in the parking lot and afraid I will be carrying a sandbag up the Murderhorn by myself. A minute later Loogie and Purell joined me in the parking lot…better..but still not ideal. Thankfully several pax rolled in late and we had 8(even number!) who were given instruction to partner up, with one kettlebell, and one sandbag.
COP: Quick warm up, SSH, IW, LSS
Mosey to the top of the Murderhorn. Learn instruction for the main event. Partner one takes sandbag for a trip up and down the horn, stopping at each light and stopsign for 5 clean and front squats with the bag. Partner 2 stays at the top with the KB for an AMRAP of curls, presses, tricep extensions.
After each partner has a turn with the sandbag, weights are redistributed. Heavy sandbag to the group that finished first(70 lbs), 2nd heaviest bag to 2nd place finishers(60 lbs) and so on.
Next round: 10 sandbag squats at each light and stop sign. KB work at the top, squats, lunges, RDLs.
Redistribute weight, 3rd round. 5 presses for sandbaggers on the horn. LBCs, Flutters, and man maker merkins for KB work at the top.
Mosey back to launch. Burn out the rest of the time with 11s of KB swings and merkins. 10 swings 1 merkin, 9 swings 2 merkins, 8 swings 3 merkins……1 swing 10 merkins.
COT
Moleskine: YHC was thankful that it stopped raining by 0515 and that 7 others joined me in the gloom. #tweetandmeet is a real thing now.
Not much to say about the workout other than “Going down is a lot easier than going up”.
During the KB AMRAP there was a lot of chatter about daily offerings to the porcelain god and how it can make or break your posting for the day.
Old man Frehley’s is your Q for next week. Come see if all of his body parts are still working.
Announcements: Stay safe in the gloom. All pax should work on becoming more visible, especially at AOs that cover a lot of distance and go off campus. Trade in your black shirts for bright ones, wear reflective belts, light up straps, and headlamps.
FNG/Kotters day Convergence 3/30 at Da Vinci. Bring out any and all men that need F3.
In most cases it would be more cowbell but this time it’s sadly happily only that Deadwood has Mad Cow Disease and that Zinfandel is taking the Q!
It feels good to find out that Deadwood is a mere mortal just like the rest of us! You think that guy is never going to run out of fuel during workouts only to find out he doesn’t consume enough vitamin C and unable to find off a small, tiny, little common cold. He has me on speed dial so he requested my presence on lead last night…
I haven’t signed up to Q anywhere for the month of March but happy to fill in where needed. I only ask for a 24 hour notice in the future maybe? Moving along….
DCCS reviewed and disclaimer about circling back for the 6 given.
THE THANG:
Mosey towards front of high school
1. 25 x SSHs IC
2. 10 x Moroccan Night Clubs IC
3. 20 x Imperial Walkers IC
4. 20 x Inclined Merkins CC
5. 20 x Squats CC
6. 20 x Carolina Drydocks CC
7. 20 x Jump Lunges CC
8. 15 x Derkins IC
Mosey to back of high school benches. 30 Dips, run, 10 x Mike Tyson’s. Two times.
Mosey towards Transporter Shed. 10 Jump Squats and 3 burpees at alternating street lights. Circle Back for the 6.
Grab some wall in shed. Wall sits. 20 x Air Presses IC. 20 x Jabs IC. 20 x Toe Lifts CC. 20 x Heel Lifts CC.
Mosey to back of High School. 20 x Step Ups and 20 x Derkins Inclined Merkins (due to mud) alternating between benches. Two times.
Mosey towards football fields and head towards center of big lot. 4 corners. 10 big boy sit-ups at center. 10 x Squats. 10 x Diamond Merkins. 10 x Bobby Hurley’s. 10 x Wide Armed Merkins. Keep going if you finish early
Mosey towards stairs. 3 Burpees. 5 Calf Raises per Step. Bear Crawl to wall. 10 Mike Tyson’s. Wall Sit until the 6 is in.
Mosey towards front of middle school. 30 x Donkey Kicks and back to COT.
MOLESKIN:
20 bros for what would be my 13th Q and it was wide range of folks. Some 2.0s, lots of families faces and 2 FNGs, one of which is from the greatest Crests of the Briars!!
“Do what you hate.” And boy do I hate Mike Tyson’s. So let’s do a bunch of them!
Seeing as it’s a Monday I knew it would be a busy group of varying levels of effort. The goal was to do bursts of exercise with decently long moseys in-between to get the HR up and keep the group together. Those that finished early could knock out additional rounds or Al Gore until their heart was content.
Thank you as always for the opportunity to lead! It’s always my pleasure and a great way to start my day.
Welcome our two new FNGs, AutoCAD and Nails (Crests of the Briars) this morning!
Thank you Mad Dog for taking us out!
ANNOUNCEMENTS:
Don’t call it a comeback
I’ve been here for years
(Well about 3.5 years but had a 2 year injury filled hiatus)
I’m rocking my new hips
Puttin’ suckers in fear
Makin’ the tears rain down like a monsoon
(It was more of a fine mist this morning)
Listen to the bass go boom
Explosions, overpowerin’
Behind the competition I’m now the six
Eating an egg sandwich when I write this backblast
13 men gathered for what turned out to be a great morning for a workout. After a quick disclaimer we headed out from our parking lot.
The Thang
We moseyed from our lot to the front of the high school. We circled up for a quick warmup since we had a lot of ground to cover:
* SSH x 15 IC
* IWs x 15 IC
Mosey to the stop light and wait for everyone to cross Cuthbertson and try not to get hit.
* John Wayne Burpee Mile: Waynewood is about 1 mile to the end and there are 19 light poles along the way. 5 burpees at each light pole with 10 at the last one at the end for an even 1 mile and 100 burpees. Circle back for the six and then plank until everyone finishes.
Mosey back up Waynewood, left on Dobson, stop at the entrance to Chisholm with 5 squats at every light pole along the way. Circle back for the six.
* Run down to the bottom of Chisholm, 10 North Carolina Dry Docks and then back up the hill to the top for 10 Monkey Humpers. Rinse and repeat x3.
Mosey up Dobson to the clubhouse.
* 10 Mike Tyson’s and then run up Dobson to the entrance on Cuthbertson for 10 Monkey Humpers. Rinse and repeat x3 but due to time had to do the third set of Monkey Humpers on the way back at the corner or Dobson and Waynewood.
Time was getting close so quick mosey back to the stop light at Waynewood and Cuthbertson. Circle back for the six.
Cross Cuthbertson and very quick mosey back to the start with a lap around the parking lot to round up the six.
Perfect timing as Flash was just coming in.
Moleskine
YHC came on the the F3 scene in October of 2015 at Rebel Yell. A year later and running BRR on an injured calf left me with a torn calf muscle and unable to do anything for a while. That turned into an injury proned 2017 and 2018 filled with painful hips that resulted in two separate hip surgeries (first the left, then the right).
Getting back into F3 has been a Godsend. The FIRST day YHC posted I was welcomed back as if I had never left. When I walked back in the house my wife could tell from the look in my eye that the fog was lifting and said, “he’s back” when I walked in the door and looked at her. Thank you pax.
Today’s goal was to try and get everyone over the five mile mark while completing my least favorite exercises, Burpees and Mike Tyson’s. We got 100 burpees in and 30 Mike Tyson’s along with 60 Monkey Humpers and some other exercises.
Hollywood and Wolverine were killing it as usual and easily got over 6 miles with all their circling back. Wolverine’s little red light on the back of his shirt kept getting smaller and smaller as the hour progressed.
The rest of the PAX stuck together pretty well and got in at least 5.25 miles.
Champion Forest is pretty dead in the morning so a great location except at the end of Chisholm we happened to have the one guy who leaves early in the morning back out of his driveway and then come back a few minutes after he left because he probably forgot something (or maybe he just liked the way Bottle Cap looked in his little yellow vest). Other than that it was a perfect morning and the conditions were great.
Thanks for the brotherhood and the opportunity to lead.
Announcements
Dash for Downs – 3/21. $28 (plus $3 processing fee with code from Rubbermaid)
15 men gathered for what turned out to be a great morning for a workout. After a disclaimer that no one, save Mermaid, listened to (and Mermaid only listened so he could critique the content and verbiage), we launched from our parking lot.
We moseyed from our lot into deck and up the short ramps to the very top. We circled up for a quick warmup:
Down the far stairs to the bottom and across Walsh to the rock pile beside whatever that building is. Pick a lifting rock. In the parking lot, round 1 of the workout was explained:
Round 2 – 15 reps of each exercise with the rocks. Up the near stairs, run across the top, down the far stairs back to the benches. 15 reps of each exercise there. Back to rocks.
Round 3 – 20 reps of each exercise with the rocks. Enter middle gate, up short ramps to the right and go up two levels or level 2 ( who knew there was a difference?), then go across and down the short ramps to the left. 20 reps of each exercise at the benches. Back to rocks.
Find a partner for some You Go/I Go lifting:
Round 1 – Partner A hold rock out front, Partner B 10 curls. You Go/I Go until each partner gets 50 curls.
Round 2 – Partner A hold rock over your head, Partner B 10 shoulder presses. You Go/I Go until each partner gets 50 presses.
Round 3 – Partner A hold high plank, Partner B 10 merkins. You Go/I Go until each partner gets 50 merkins.
Round 4 – Partner A hold rock above chest, Partner B 20 flutter kicks. You Go/I Go until each partner gets 100 flutter kicks.
Return our rocks and mosey back to launch via the visitors side of Keffer stadium. Just enough time for 10 burpees OYO. Done.
Late arriving crowd created quite a ruckus at launch time…a lot of mumblechatter over the disclaimer. Think it might have been an effort at plausible deniability of having ever been disclaimed. Go ahead, take my Corolla…I don’t care.
During our run to the top of the garage, we turned a corner and a little car was tucked into the first parking spot…almost took us out. There was an empty bottle of Remy Martin Cognac on the ground beside the driver’s door and a vintage red velvet smoking jacket laying across the front seat. Now we know where Pro ditched his old Nissan Versa.
A lot of complaints about muddy rocks. Sorry, it’s rained a lot. And these are drainage rocks. Planet Fitness calloused hands don’t notice, right Brushback?
Solid work out there by Speed Bag. Said this was day 5 in a row of posting. That’s a tough week brother…#Tclaps.
We kept the mileage to 2 miles and focused on the upper body this morning. Thanks for obliging while YHC nurses the pulled hamstring. A few questions about the tape on the back of the leg…mainly what is it and what does it do? Kinesiology Therapeutic Tape 1) lets everyone know you’re hurt (this is its most significant benefit), 2) is used to support and relieve pain in muscles, joints and ligaments, 3) reduces swelling, increases bloodflow and mobility, and 4) enhances recovery.
Always a good group of regulars at Centurion. Thanks for the brotherhood and the opportunity to lead.
Joe Davis Run – 3/9. Great event for a great cause. Sign up and run.