So I know Popeye did a lot of SSH
He had us get lifting rocks and made us run with them
He forgot the BB so now I need to write it so people get counted 🙂
It was chilly start this morning. 20 men not afraid of a little wind and chill decided to come out. There was also 1 Tuck out there running all around Ballantyne Corp.
Gave a quick disclaimer and reminded everyone to warm up properly since it was chilly. We took the usual route to Rushmore then a right to the bull ring where we did our fancy warm ups that Fast Twitch does not believe in.
Instructions were given to run at your 10k pace. All vets here today so I am confident everyone can on memory tell me their 10k pace right?
We were running intervals with the time going up two minutes each time. The rest was half of the interval time. We started at a 2 minute interval followed by one minute rest returning to pick up the six. We got 4, 6, 8, and 10 minute intervals in before heading back to the AO. Everyone got in right on time which I consider a great accomplishment.
Despite the cold we warmed up quickly and some may have even broken a sweat.
Spoiler alert we are doing the same thing next week but on a harder course so get ready for that.
Thanks again for Citgo and Thin Mint taking the Q in marathon taper absence. Appreciate it.
Sorry if I forgot anyone in the pax count.
College visit to Univ of Georgia in Athens – looked up F3 ATL and saw that they had started one in Athens – Cool.
Head to Intramural fields – Flag out. 3 Brothers – Stroke Seat (a rower), Wham-O (plays frisbee) and Frenchie. Can you believe 3 college dudes would get up at 5am during the week. Stroke Seat did an internship in Greenville and one of his co-workers took him out and he got hooked on F3. He came back to Athens and decided to start it up; I believe Frenchi and Wham-o’s dad’s are F3 out of Atlanta.
Disclaimer – well done, warm up (some windmills aka Abe Bagoda’s, SSH, LSW). Did some partner work 50 Burpees, 100 Bonnie Blairs, 150 Squats – run across field.
Ran around the exterior for various pushup clock and graduated step ups. Hit the parking deck for some ab and stair work
I introduced them to Jack Webb (standard – merkin and air press) and the Bobby Hurley – CAN YOU BELIEVE a FEW of THESE GUYS DID NOT KNOW WHO HE WAS!!!!!
Anyhow these guys are juniors – 2 are finance majors – so good chance they could end up in Charlotte after graduation.
COT – out
Fun group of 8 War Horses out this morning, most dawning old cotton hoodies that are no longer socially acceptable to wear outside of F3 workouts when temps are in the 20s (27 today…felt balmy compared to Tuesday’s 27 but with wind chill). Pre-workout discussion about “VSCO Girl” – yes sorta “Granola”, but with $120 sandals and $50 water bottles…like “upscale crunchy granola”. My gaudy old Packers sweatshirt tends to egg on the statement: “you’re from Wisconsin, so you like this weather.” I wouldn’t say “like”, but I’d say it’s not a bother. To be clear, Wisconsinites don’t tend to “like” cold – they just know how to dress for it because it because it’s cold so much of the year. Then again, Heartbreaker has worn shorts the past 2 mornings!
At 5:31 we launched, realizing it would only be the 8 of us. (Nobody “coming in hot”, and nobody still hiding in their heated cars.)
Disclaimer given as we got Moseying – not a pro, suggestions, modify, watch safety, can’t sue
The Thang:
Skipped warm-up circle and went strait up to Elm to get moving, and get warm. Seemed to work. Each short lamp post along the sidewalk (around 20?) do 3 Merkins & 3 Jump Squats (watch form!…head up on Merkins). Most seemed sufficiently warm already.
Crossed to other corner of Elm & BallComm-
Mosey down to rocks at St Matt’s, grab lifting rock, bring to parking lot.
Around St Matts – stop at each speed bump. Keep switching off every other speed bump… (meet back at rocks)
Rocks…went around the horn, each Pax calling one.
Mosey toward Harris Teeter, brief stop for
All you’ve got back to base for brief Mary. (Heartbreaker called like 300 Rosalita’s, and then Loogie called Heals to Heaven).
Moleskin:
Announcements:
26 degrees with a “real feel” of 16 degrees this morning. Cold and windy so not sure how the numbers would be.
17 men decided to fight the urge to say in bed. Only 1 confirmed farsacker (Banjo) that I know of.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey around the high school parking lot to the back of the high school.
Short mosey to the speed bump on the road that wraps around the side of the high school for some Paula Abdul
Mosey to the start of the road in front of the middle school
Mosey to the front benches in front of the middle school
Mosey to the back parking lot of the high school where six plates are wating
Mosey with the weight plates back to start
Done!
MOLESKIN:
Chilly morning today. As cold as it seems today it could always be colder and there are other groups of guys working out in colder temps. My brother in F3 KC said it was 8 degrees yesterday morning with a “real feel” of 0. So, the goal today was to keep moving and delay my frozen fingers and toes for as long as possible. Inchworm Shredders are my new combo exercise I keep messing with and I thank everyone for indulging.
It might be better to call exercises on the light poles only on the left side of the road going down past the middle school. Calling for both sides turned into multiple back to back lunges into squats. I will say the hairburners always suck but seemed really tough today after the road of squats and lunges on the legs.
Everyone pushed hard this morning, great job.
As Bottlecap said today, now is the time where some guys not at F3 may be losing their steam with their new year resolutions. It’s a great time to EH someone to come out. Stay focused on those around you that could benefit from joining us in the morning.
Thanks for taking us out Endo
Thank you for the opportunity to lead today.
ANNOUNCEMENTS:
3 Pax made it on time to LRC and a 4th (Smithers) came in late for today’s installment of LRC. Today we returned back to our roots and went about the Original Loop (1.5 mile) on the old side of Lawson. With pax all at the start we synced our watches and were off and running with a target of 5 miles.
Pace was hot from the start (sub 9:00/mile) and few time YHC requested the pace to slow down to no avail. Around the 5K mark, our elder Pax (Recalc) took a detour and headed back home.
Remaining 3 musketeers finished the 5 miles and recovered back to COT.
Announcements:
Next week Smithers on Q @ LRC. Start time 5:30 at Poop Island (Periwinkle/Riverbank).
8 Hackers rolled into Bushwood all bundled up and ready to go. Most were probably expecting some more running but I was a bit afraid of venturing off campus into the dangerous streets of Marvin and getting Gerbered.
Waxhaw disclaimer provided
Warm Up:
Run around campus for a bit until the fingers were no longer numb (failed, still frozen)
Circle up in main parking lot: All IC—Mountain Climbers x5, Plank Jacks x10, Merkins x15, Peter Parkers x20, elbow plank 25 seconds, Mountain Climbers x20, Parker Peters x15, Merkins x10, Plank Jacks x5
Thang:
Mosey back to loop-Plank work – Elbow plank Peter Parkers x15 IC
As a group-
Mike Tysons x15 IC, 5 burpees, run lap
Mike Tysons x10 IC, 5 burpees, run lap
Mike Tysons x15 IC, 5 burpees, run lap
Maktar Ndiaye x 15 IC
Mosey to main parking lot-
10 merkins, run to first line, 15 squats, frog jump/bunny hop to next line, 15 jump squats, to end line, 10 merkins-Repeat 6 times
Plank work + Elbow plank Plank Jacks x10 IC
Suicides— 2 sets, no exercises, all you got to each line and back to start in parking lot
Mary—Heels to Heaven x20 IC, Dolly x20 IC, Flutter x20 IC, American Hammer x20 IC
Back to gym entrance walkway-
7’s-Merkins and Burpees, in between bear crawl one end to other, including turn
Run around loop to hit 2 miles-time’s up
Moleskin:
Wasn’t really planning to do a lot of shoulder work today but yes, sometimes the weinke just goes in that direction. PAX weren’t complaining about the cold weather and really not much chatter from the Bushwood regulars (One Star, Boitano and Lazy Boy run a tight ship at the club, must be the high member dues leading to even higher standards). As usual Goodfella took the burpees as a way to show us all how slow we are at them. Long Haul smoking everyone in the suicides like he was waiting for that all morning. Big Ben and Delta working hard all morning, no quit, great attitudes, strong stuff, etc. etc. And we didn’t freeze to death.
Announcements:
None
Here is my backblast disclaimer…I care about your safety, but I’m not responsible for it.
Ok, alarm sounds at 5am, get out of bed at 5:02. Head to the throne, check email, twitter, internet, you know, doing some serious business…multitasking. I wouldn’t say it was Melissa MaCarthy’esque in Bridesmaids (hot lava), but I had to ask that three word question that no PAX wants to ask, especially when you’re up against it and need to get dressed and leave the house by 5:15ish…AM I DONE??
Got in car sans shoes on at 5:18 (this can be done on the way to Latin), the beginning of Shot in the Dark by the Oz Man starts playing on Hair Nation. Ahhhh yeah, everything’s gonna be just fine. After that, turned it over to Classic Rewind just in time for Eyes Without a Face by Billy Idol. Fun fact, my wife for the longest time thought Billy actually said, “How’s about a date”. Try it, it makes sense. Said no one ever.
Pulled into Latin in time to see Hops unrolling the shovel flag. We were both surprised that he got it in so easily. #terrafirma #thatswhatshesaid
All other PAX decided to dismount their warm climated (word?) chariots to start the chatter. Outlined my morning timekeepers for the morning, Hopper and G-man, and gave the disclaimer and left the lot.
Mosey to the parking lot south of Ductwork’s building that he donated for COP:
IW
Hillbilly
LSS
Mosey to top end of the island we run around at the entrance of lower school and partner up.
P1 runs the island ring
P2 does excercise (dips, merkins, CDD)
Mosey through middle of campus to the parking lot we used to meet when HN first got started. Stay with partner.
P1 runs the hot lap
P2 does exercise (LBC, Dolly, Flutter)
Mosey back through campus to the hot box (in middle of campus) for three rounds of Step ups, Dips, merkins
Mosey to landing above the stadium, partner back up.
P1 runs down to the track, back up ramp
P2 exercise (wide arm, military, diamonds)
Mosey down to track, lunge walk 50 meters, AYG 200 meters x 3
Mary
done
What’s the Haps
It is crazy that I had a full movement pre-workout, but absolutely ripped one during the Hillbillies in COP. It’s pretty crazy to rip one like that when you Q, I think that’s the first time I’ve done that. There is really nowhere for the PAX to hide. By the time this happened. IHOP and Slingshot came running up. I had to ask them if they were late, or G-man made us launch early. Slingshot outed IHOP saying he was tardy.
Seemed I wasn’t the only one to be asking THAT question this AM. Hops was lamenting that he might have one in the chamber, but Defcon level seemed to be at a solid 5, so no huge worry.
Everyone came correct with the layers this AM. Gloss seemed to get by in his “required uniform”, you know, tights. While Sardine was wearing pretty minimal layers, even though he had some kind of “body armor” on under? Gross. Or wait, maybe he said under armor…who knows.
Jet Fuel is back from his latest jaunt over to Korea, sharing kimchi with Kim jong fat boy. He’s gotta go back in a couple weeks, I might start calling him Rodman. He said there is a Korean whiskey he’s stumbled upon that is the absolute jam. Interesting.
G-man recently got back from a trip to see his in-laws in Buffalo. Thanks for bringing these crap temps back down with you buddy. On a very serious note, I am very sorry to hear about your friend that recently passed. Really appreciate you sharing during our track work.
IHOP nor Slingshot expelled any flatulence this AM. Don’t let them fool you, they can play. IHOP ripped one during Snowflake’s Q a little while back that was something to be proud of. #neverforget
Marge was rocking his Touchdown Jesus sweatshirt of Trevor Lawrence. Pretty sure Trevor would find offense to this act of demi-God ‘ery (word?).
Thunder Road and Hopper were fairly quiet, but they were in the other group than me, so didn’t get to hear their banter. Solid work tho gents.
That’s it, thanks to Hopper and Hops for the Q this AM. Hops said we are approaching the two year mark for HN, time flies for sure. Great site, great PAX week in week out.
Announcements
Hops went to a Metro workout yesterday, and heard from Dagger about a recent death of someone he knew of a heart attack. Just reminder to always check up on your other PAX, buddies, etc.
Thanks also to Hops for the strong prayer this morning.
11 Strong Men came out to face whatever cold Mother Nature could muster up. As these fearless men approach the AO, you could tell many had layered up more than usual. After briefly discussing why anyone would be outside in 26 degree weather (felt like 15 with the wind), my watch struck 5:30am and a thorough Disclaimer was conveyed. Moseyed downhill — with the wind at our back to a circle up for COT.
Warm Up: SSHx15 … IWx15 … LBACx10 (both ways) … MCx15 … MERKINx15 … Hold 30 sec plank
THE THANG:
MOLESKIN:
ANNOUCEMENTS:
*** GREAT work this morning men. We overcame the temptation of the warm fart sack and we are better because of it. Great message from Bucky this morning on Slack challenging us to not let the weather deter us. Appreciate the opportunity to lead this fine group of men! See you in the gloom!