So I am trying to finish this Rebel Yell backblast at least before the next one for Rebel Yell gets out from Goonie who Qs Rebel Yell 9/28/17
14 did some hills even if they did not want it.
Warm Up
Slow merkins – 10 civilian count
Windmill – 10 In Cadence (IC)
Cotton Picker – 10 IC
Mountain Climbers
The Thang:
Mosey to the rock pile past the Murderhorn
Partner up – Catch me if you can
1 partner 5 merkins other runs with the rock up Murder Horn
Flajack when partner 2 reaches partner 1
On the way down from murderhorn
Instead of merkins do 10 squats
Jack Webb
4 merkins for every arm raises
We started with 1 and went to 8
Mosey to hill behing the Regal cinema
Run up do 1 burpee, down touch the wall and back again for 2 burpees….. Do till 7 burpees
I call this the outback special – where we lay on the back with the legs at about 45 degrees and holds then each pax runs around trying to push the legs down for each pax. Then he lays down and the next one does the same.
Moleskin
The pax for in for some running but YHC still had some BRR hangover so decided why not get back to hills. YHC was paired up One Niner who surely pushed me even after One Niner being injured. All the rest gave a good push. I remember it being particularly humid, I must have lost a gallon of water just on those Jack Webbs
Goonie was sure we were going to do some hills . He did acknowledge it was a hard 2.5 miles.
YHC particularly enjoyed this one.
Strawberry and Coal Ash looked strong pushing each other. This is what F3 is all about!
Strawberry takes us out .
Announcements:
https://www.youtube.com/watch?v=-LM0GuBHEx8
F3 Speed for Need an initiative to raise awareness for children with special needs through fitness. And very importantly empowering these children.
Everything’s better with Cheddar
Please note this is a Backblast for all BRR teams so I will update it as you update your experiences on legs and other stuff on legs or miscellaneous. Just add them to the comments and I will update the backblast every few hours
So I am writing this BackBlast late but Tolkien will surely be proud of YHC. So let’s get straight to it. Yet another CSAUP event we are doing this year(why am I doing it every year and suffering…) Well this the team I led was F3 SOB (sorry YHC has no creativity in the team name) and we were pretty banged up from the start of this race. So to avoid personal embarrassment I will let you know what we were dealing with and not refer names. Our BTW our team ( Doc McStuffins, Soft Pretzel, Beaker, Cheddar, Itch, Nard Dog, Madam Tussard, Transporter, Mr Bean)
Team F3 SOB (Laundry List of Luxuries) – Randomly written down ,not in order
– Bummed Ankle with Peroneal tendonitis (alright that is YHC). Did not run 10 days before the BRR
– Sharted like a week before while training for the BRR.
– Knee issues for a year
– Phlegm, Upper Resp Tract Infection , cough, cold and infected the whole BRR van (thanks bro). His daughter thought he was crazy doing this race #CSAUP
– Calves busted at the Brave .
– Calves busted here too
– 10 days before the Maul and he is limping.
– is actually fine
– Having some knee issues but making it there but was actually feeling good
So my main aim for this race is to lead my team and make sure I get my food . If you have even been once in F3 South Charlotte, Bean has told this story even if you dont want to hear for the 30th time he still told you how Cheddar forgot his food on BRR 2016. And also tripped him in Ballantyne which he actually tripped himself trying to catch YHC
So we decide to get no sleep really and leave Friday early morning at 3:30 (hmm 3:45 )
Van ride was good Beaker got us safely with some extra cup of joe from Itch
LEGS
#1
Doc starts us off with Dredd right next to him. Pretty solid start there
#2
#3
#4 – 7 miles
Cheddar – So I start my leg pretty fine . I check my HR ….183 and that was my average over the leg. First leg trying not too fast straight from the start
Exchange #4 to #5 – So I get back and my team is not there and I am waiting… and waiting… twitter update looking for F3 SOB sent out. I can hear laughing in the background for sure. Turns out our team thought I was at exchange #5 to #6 and I lost nearly 10 minutes. Glass Joe helps me figure out where my team and I need to move!! No worries I carry on and start #5. Oh by the way Mr Bean blames me for this mixup.
#5 – “You cant miss an exchange Trying to find a tall Indian fellow in the middle of Trumpville”
Cheddar – I ran about 0.8 miles and Itch come flying from the van and relieves me. No worries we are back on track and sequence.
#6
#7
#8
#9
#10
#11
#12
#13 Hard 9 miles
Cheddar- I was feeling good. Until I got on Blue Ridge Parkway and I was zapped for energy . I am going to publicly admit I got passed so many times, I lost count. Pushing hard as I could . No energy thanks to 3 good bowel movements earlier (thinking my system is just a pipe with no absorption)
I start cramping about 2 miles to finish. It starts with one leg and its the cramp which you have to stop. Then I walk it out, 10 seconds later , the other leg!! Walk it out. There were people driving around encouraging me that the finish was close. I remember Prohibition passing me trying to push me on. We were both exhausted.
#14
#15
#16
#17
#18
#19
Saw Doc helping a guy not doing well. F3 spirit right there brother
#20
Softie gives good company and support to a ladies team on this night leg. Kudos Brother
#21
Beaker and Hopper gives good company and support to a ladies team on this night leg. Kudos brother
#22 – Easy 2.6 miles
Cheddar- Now I am feeling good, all stretched. Got some magic capsules from Transporter which has electrolytes and salt and good stuff. I run pretty hard trying to chase Prohibition. We start and end with the same small distance between us. We pushed each out pretty hard. Love you brother
#23
#24
#25
#26
#27
#28
#29
#30
#31- Mountain Goat #CheechStrong
Cheddar – I have been obsessed with this leg since 3 years. I finally get a chance to do this leg. I got my rhythm finally on my this leg. Personally think #33 is harder, maybe even #35 looks harder. But that might be because I got my legs back finally after running for 10 days before the BRR.
Near the top I meet Hope Solo from F3 Lexington , I shared my inspiration and shared some good fellowship after the tough loss of Cheech. We decided to push the last half a mile of #31 in memory of Cheech. Thanks for doing this with me Hope Solo, I need to catch up with you soon.
#32
#33
I did see Itch pushing Nard Dog on the last few yards of this crazy Mountain Goat before the downhill starts. Inspired by Itch I do it too and help a pax on the Dredd/Turkey Legs Ultra team.
Exchange #33 to #34 Mr Bean, MT and Transporter huddle up to push as hard as they can so we can all finish strong. #HIM
#34
Cheddar tries to push MT on this leg and maybe as a pacer… Well well well, the pacer becomes the pacee. The last 0.5 miles I fell behind, and all I could do in my Indian Southern accent was “GO MT, You got it!!!”
#35
Cheddar sending a request to BRR to rate this as Mountain Goat. Will keep you updated
#36
Bean pushes hard and gets us through this one. Very strong effort
YHC gets to lead a takeout after the race. This race was special. After all we went through before the race. I have to say I was proud of our achievements. Great job F3 SOB
Great fellowship as always in BRR. I feel this race is more 2nd F and like it that way. You will get to know Pax more(your team , other teams) be around them, smell each others gases in a van (no way out) and have some plain old fun. If you havent done it, you need to do it/
Big Shoutout to Commish for doing this for the first time #respect and also leading a team. Great job team F3 SOBeasts
This has been a great race. First time leading it. I learnt a lot and appreciate the opportunity from MT. The team were even nice to let me go for a wedding do some Electric Slide Cupid Shuffle just a few hours after the BRR!!
Next up Isabella Santos 5k – Lets Support our local South Charlotte race for F3 Speed for Need
11 pax showed up thinking they would be running in circles. Well here we go…
Warm up near the hotel parking lot
COP
SSH – 15 IC (In Cadence)
WindMill – 10 IC
Mountain Climbers – 10 IC
Slow Merkins – 10
The Thang
Get to the pond
Start 10 each around the pond
Dips at the benches
Burpees at one place
Step ups on the other and get back to start
Wait on the 6-Mary
Then do 20
Wait on the 6-Mary
Then 30
Wait on the 6-Mary
Mosey to pull up bars
Groups of 3 get 5 pullups while the rest do a called exercise
First round – Carolina Dry Dock
Second round – Merkins
Third round – LBC
Mosey to adjacent parking lot
From Entrance do 1 merkin each parking line till small island then lunges on the way back
Get to the parking lot and do partner merkins (1-6) Flapjack
Mary was scattered throughout this post
Flutter, Dolly, Freddie Mercury
Moleskin
Mario had called a prerun for Bagpipe and so YHC obliged, I got my 3 in and hoped to get a few more in Bagpipe and was happy with 2.25.
YHC did see FNG-Hula Girl hanging out in the parking lot at 5:22 , glad he stuck in for Bagpipe .
YHC showed up after the pre-run and Carmen SanDiego thought we would be doing more running, how could I say no! Also watch out Carmen Sandiego is Qing at The Maul in September.
When reached the parking lot for COP (Circle of Pain) ,Fredo was quick to give me a headcount when I asked of it. He knows it before you can even ask.
Particularly proud of the pax for pushing on those 30 burpees. Tag Along was just confirming on those 30 burpees and YHC thought it was possible
They didn’t complain just pushed as much as they could. True spirit of giving their all. So the M told me the previous night do 10-15-20 and I said sure, well I forgot and I trusted we could do it and we crushed it on 10-20-30. Mario did call me on my slow burpees but YHC thinks he was at his best! Glad I could incorporate some core.
Our new FNG – Hula Girl showed great spirit . Paper Jam took good care of introducing him and making feel a part of the group. Hula Girl also acknowledged his support when leaving too #f3counts . Thanks Paper jam
Also YHC wanted to do stretches. Need to plan better next time…
Fredo, Snooker and Morning After looked good. Hey guys check out fredo preblast for Da Vinci written some good stuff. Kaboos and Krane looked rigid. I expect they will be Qing very soon. YHC thinks they are ready !
Few more pax I cannot remember sure gave a solid effort.
Mario did give YHC a hug after those merkin walks on each line. Appreciated the support brother. We always need that pick me up, glad he liked it actually made YHC feel good about this workout . Also Mario was my navigator too and timekeeper. In fact I thought of doing more but Mario did suggest time was running short, so glad I listened. Trust me you dont want YHC trying to get you back on time when he reaches only 15-30 seconds before posts!
YHC did attend 3rd F timekeeper , was great to have FNG Hula Girl and Das Boot join for the first time. YHC is training for a marathon so needed some good miles. To do 3 miles, lead a great group of men on Bagpipe and listen to some good 3rd F with new guys joining us too , just simply blessed. YHC could not have asked for a better morning and start of the day.
Please thank Wingman on his hard work as always and particularly on the new website. He cant even give you a number on how many hours he works for F3 a week for freeeeeeee. Appreciate it Wingman
Announcements
Idea is to have a bunch of pax push the speedmobile (as YHC likes to call it)
Thank you Paper Jam for the on demand takeout!
Cheddar over and out
30 pax showed up for a anniversary Q and a ramp workout thinking they will get more running but got the Cheddar Shreddar delivered on their shoulders with only 1.5 miles
Mosey to top of the deck
Warm Up
Mosey back to the bottom at the deck entrance
First Ramp
Parking lines each pax – scoot to the right line with hands and legs then 1 merkin . Then scoot back to line you started 2 merkins . … back the right line ….3 merkins……do till 10 merkins.
Wheelbarrow: Partner Up and interchange when tired – Straight on the horizontal section of the ramp and then up a ramp
Plankers Delights – This sucked with 30 pax . Basically all pax line up in the line side by side with a plank. From the end of the line one by one comes from the other side. I knew we had 30 so did only one hand slap merkin and do with all till you reach the end of line and then join the line and stay till the rest have completed theirs.
Partner up – Partner 1 does broad jump burpee two the second pillar then run back
Partner 2 does LBCs
Flapjack… Each partner does it thrice
Partner up – Partner 1 does bear crawls to the second pillar and run back
Partner 2 does box cutter
Flapjack… Each partner does it twice
Hop over the planking pax
Pax line up arm length wide and each one from the end jump over the feet of the rest and plank at the end of the line then next guy goes from the start… continue till the line reaches the wall
Mary
Mosey back to base
American Hammer or Russian Twist 10 IC
The main aim for this workout was to make sure we only ascend the deck once and we did just that. Mermaid made sure I was all ready and I was wondering if we can fit all drills in.
The pax had it pretty hard on the Shoulders and YHC didnt really think about that, but just needed something to push them hard. The only reason I put all of those drills cause I keep remembering them from my previous posts.
Starting at base I thought we should probably go from the road just to avoid those parking wood blocks and then get the bus coming out! Then to the mosey to the warm up the deck and the pax got chirpy, I had to know with a bunch of 30 pax they will always be chirpy.
The parking lines with the merkins were pretty hard with the pax pushing hard till 10. Then came the wheelbarrow Private Benjamin gave some good piece of advice – Breath!! The pax showed great strength in reaching two stretches including one uphill.
The Plankers Delight sure did take us out . So note to self never do it with 30 pax unless its a CSAUP. I admit I had to get on my knees a bunch of times. The pax showed great determination and finished it all.
Paperjam decided to try to get to wall quickly as possible to stop the pain of hopping on the rest of the pax legs . Well we made it just fine.
After the workout Margo mentioned this workout should be called the Cheddar Shreddar just because of the sholder beatdown on the unforgiving parking deck flooring.
Big kudos to Toolbag, with his new addition to the family(2.0) just a couple of weeks ago he has kept the determination to post and keep pushing. Remember he has his virgin Q coming up soon at the Big House (July 24th 2017). Do come and support him.
Twitter reactions:
Chelms had to ask for workers comp because of worn out hands. Udder made some fun on his expense. Shoe and Mermaid had some kind words for the workout too, as Mermaid said I gave you’ll the option to modify!
Also bunch of pax thought if Cheddar does not have gloves then they might not need it. Well I hardly use my gloves simply because I don’t remember where I keep them and then if I find them – don’t remember to carry them.
Kudos – Double Check visiting from Asheville – I need to come there and join in
Also this is funny I had to ask Tolkien to help me get through some formatting on this backblast on the F3 nation website( yeah indian guy asking for IT help from Panda!)
As always a great takeout .
Finally I would like to thank you all for supporting me. This is my 3rd year annivesary I need F3 everyday in my life. My life has changed for sure for the better. Newer guys keep coming and veterans in F3 know how good it is. Also you realize the fellowship (2nd F) is so much important for our lives. Sad Clown Syndrome is real and we need to be there. I have counted on my F3 brothers on help too. Just recently I had a little extra arguments(to put it nicely!) with the M (wife) , I sought help from a F3 brother and it was great to have a friend and a brother to help me with great advice see where I can improve on my relationship with my wife and we are all good now. So guys feel free to reach out to a fellow pax or a site Q for some advice or direction if you need at any point in your life , they will surely get you to the right person (Contact Mario or PaperJam for F3-Search and Rescue)
If you see me outside hanging out im always EHing (not too successful yet) but keep trying to get more pax to join F3 and pushing more to the next step (to Q) .Previously SilverBullet (from F3 Isotope) pushed me to join F3 and we drove about 30 min in no traffic in the early mornings to Mad Scientist. There they have a tradition of the pax who introduces you gets to select your name (I am Cheddar because im always late and SilverBullet states – second mouse gets the cheese , first mouse gets trapped) Now im loving it.
Also not to forget 3rd F – Faith we do have some many of those post (e.g. Timekeeper) make ourselves better in life and be better community leaders and support all others.
Alright that’s my 3 cents for a 3 year anniversary . Cheddar out
Bring Peatnut Butter (crunchy or creamy) next week Food Drive – Calvary Church – Contact Mermaid, Udder or Margo
Run Stopper on Q next week – Centurion (June 16th 2017)
McHorsey Monday Post (Claiming to be the hardest workout – Need approval from Brave/Centurion) – Bring Rice Tomato , Tomato Sauce
Q school was today (6/10/17) – Was at the ABC store – great place to keep one
Speed for Need : initiative to raise awareness and donations for special kids with disabilities Contact JRR Tolkien or follow on twitter @F3SPEEDFORNEED
http://f3nation.com/2017/05/12/speedforneed/
16 Pax showed up for a some hills and some switch !
The Thang
COP
10 SSH IC
10 Merkins IC
10 Mountain Climbers IC
10 Peter Parker
Mosey to Murderhorn Park on top of the hill
On the way 10 burpees
3 groups – Each station 1 minute . Each one does a station 3 times
Station1 – Pullsups and Merkins
Station2 – Burpees and
Station 3 – situps and Step ups
Flutter 10IC and the
Dolly 10IC (But with your hands straight up)
Repeat above with 2 min change and then again 3 min
Get to the base of the murderhorn – Thats right ! – Run the whole distance and make your record.
At the end of Murderhorn,
went to the neighborhood partnered up and ran either side of the loop – when you meet your partner 10 partner merkins. Meet your partner 3 times
Back to Base
Moleskin
The pax did a good job today. Got some advice and all good stuff .
I wanted to do a timed workout where you do all you got in a minute. Something about you vs yourself. Find that inner resolve and push.
The pax got a kick out of me calling SWITCH when asking all to move to the next station.
Also the murderhorn did get pax trying to catch their breath.
Appreciate the compliments of Frehleys Comet of a good workout midway through and I sincerely appreciate brother. One thing I can always improve on is taking compliments and accepting them.
Toolbag showed a good effort, missed you buddy or I happen to post where you posting elsewhere, hope to make him a runner soon.
Outback came to give it all despite spraining his knee at flag football. Take care brother and all the best for the Savage Race
Shoutout to Luigi for helping keep the six as I my cosite Q could not make it out in the gloom.
At the loop doing the partner merkins I know we had some mumblechatter but hey we finished on time. Also Kaboos showed some great effort , I know I pushed him on that one.
Thanks to Squid for taking us out
Also try to keep stretching before and after workouts , to avoid all those tight muscles. Also help avoid injuries. I always want to incorporate a stretch after workouts but fail to schedule time.
As always appreciate the leadership opportunity.
Announcements:
Savage Race (Pop Tart, Outback may have an open spot)
Fight Club was on today (sorry for the late backblast!)
No Convergence Saturday
Fundraising Opportunity – Tolkien starting F3 Speed for Need Initiative, please read this backblast which explains further:
Introducing: @F3SPEEDFORNEED / HELPING Kids & GROWING F3Nation
15 Fine Men showed up for the Cheddar Special on a perfect Saturday Morning
Moleskin
First of all just wanted to say I was excited to come to this AO-Commitment as it has so much to offer. Second reason I was excited was because the pax here are simply warm and welcoming. If you haven’t met the pax at F3 Union Co, you need to put a date on your calendar and come by. Initially I was all in to give 250 merkins and 40 pull-ups. Well YHC needed some “workout redesigning” lessons cause we could only get to 20 per pax. I asked them to do them on their own later in the day. #WillDoItWhenYouQAgainHere
Damascus was all in for his Merkin Pull up Challenge and inspired a few on his technique . Great going brother.
Bottlecap and DocMCStuffins gave a solid performance. Remember him and bunch of others from the Debbie’s House Project
Shop Dog helped in the middle while YHC was recovering .
Transporter was solid as usual and kept the pax together.
I remember pushing Legal Zoom on the Catch me if you can – Great job brother
SwissCheese gave a good effort also showed us how we need to be accountable by completing the task at hand. Sorry brother I didnt spot you at field but I should have. #QWorkinProgress !
Rest of the pax who I can’t remember names but I know pushed it for sure
It was great talking to youll after the workout At Chick-Fil-A. I am always looking forward to 2nd F coffee. Also thanks to Snowflake for getting a bunch of the guys coffee including mine.
Happy Birthday to Transporter – all the pax ended up doing some burpees to reach the number 38. Gave some bonus burpees thanks to our great Math skills!
Announcements:
4/1 – Convergence – Monroe at Outland
Pizza Place (next to Chick -Fil-A) 3rd F – Mondays 730pm
BRR – looking for 3 more runners if you are interested – grab your spot before it is all gone
Cheddar out.
9pax decided to battle rain or shine , in big puddles and came out strong.
Warm Up – Mosey to parking lot next to the tracks
10 SSH
10 Merkins IC(In cadence)
10 Imperial Walkers
10 Peter Parker IC
10 Parker Peter IC
Run from Johnston Drive to Gym Community Center
5 merkins/burpees at each intersection
LBC – 10 IC(In cadence) till we wait on the 6
Reach the track around the lake on the parking lot
Partner Up
Split partners and go on either side and do 15 partner merkins when you meet. Do it twice.
10 IC Flutter
10 IC Dolly
10 IC Mountain Climbers
Get Back to parking lot
One partner runs to end of parking lot while other does Derkins
Total between both 100 Derkins
Repeat with 100 J Lo
10 x 6 count Burpees
Moleskin:
Was glad to do this one especially when it is so close to home. There is so much we can do , so many parking lots to explore.
At start YHC decided to just konk off. Private Benjamin reminded me of Murphys Law and sure does make sense. I think I also need a new watch or have to charge more often.
It had rained the last night but YHC totally forgot about it. All had to deal with wet shoes, also trying to find the path between the tapes and red mud.
Also the ladies working out outside the gym were kind enough to give a sweet hello to boost our pax around the lake. Always nice to get some encouragement and love!
After the Jlo in the parking lot which I hope everyone loved, YHC decided to risk on time (12 min left ) and do 6 count burpees. Maybe not the best idea as we just reached back in time!
Toolbag looked good even though I gave him awful amount of running. Now since I am writing this backblast late I did see Toolbag back in Bagpipe . He is looking strong and determined. I can take some inspiration from you brother. I need it for the Smoky Mountain Relay which I just started training.
Snowflake has been supporting for quite sometime , he will be having the q on 6/19/17. Yes we are booked solid but cant wait to see what he has in store for us. He looked solid for us.
Dumpster Fire looked strong. He also made sure we got the 6 on the loops around the lake which YHC totally supports
Pulp Fiction, Banana Boat and Patient Zero looked solid. Cinnamon and Private Benjamin looked great. Watchout guys they are signed up to q in July. I cant wait for the beatdown from them.
Announcements:
Private Benjamin is dry now !
BRR – Sept 8,9 2017 – Let me know if you interested
Search and Rescue – Please contact Paper Jam
8 pax decided to do yet another crazy style workout from YHC and we did about 3.8 miles and burnt more calories than any technology than record.
Warmup :
SSH 10
Merkins – 15
IW 10
Peter parker 10
Parker peter 10
The Thang
So do the below 3 times
Merkins 15
Curb Dips 20
Plank Jacks 25
This was the kicker!
Partner Up – Wheelbarrow up the bridge from two entrances back
Change partner on your own just get to the top.
Bull ring- (Mary at the Bull Ring)
Mary at every speedbump and stop sign , and some other random stops. We did the following:
Rule: Mary without arms under/supporting your back or butt,just on the side
LBC – 20
Flutter – 20
American hammer 20
Heels to heaven 10
Chippy cross 10
Box Cutter 10
Rosalita 20
Dolly 20
Jlo 20
Protractor
I might have forgotten maybe a few
Back to base
Broad Jump Burpee in the parking lot up and down
Moleskin :
YHC had more planned (e.g. Backward bearcrawl on steps ) but these gave in sufficient time. One Niner had a bad shoulder and made sure he did as much, to push himself. Mario was killing it as usual and showed us what form was all about – thanks for the box cutters!
Yhc heard the pax including Firehazard complaining about the wheelbarrow before we started. Hey be happy I only took it from one entrance ahead! Soft Pretzel did give me good company and looked strong. Outback, Van Pelt and YHC were doing a threeway alternating for the wheelbarrow. We sure pushed it. Tuck showed looked like he could do the whole workout again. Also to mention Outback had us do Jlo which really hurt. Mario told me that the wheelbarrows going downhill would be more challenging, so watchout next time for it !
Thanks Mario for taking us out.
As always thanks for letting me lead, it helps a lot on my confidence and I need to do it more often and not have big lapses of time when I dont q. Big thanks to Madam Tussauds for getting me on.
Announcements
Tough Mudder – Nov 5,6
Christmas Party – Dec 2nd Contact – Mr Bean, Bunker
10 Pax followed an unoriginal routine through the Stonecrest shopping center. This is how it all went down:
Warmup
Side straddle hop 15
Windmill 10
Merkin 10
Cotton pickers 10
Low Slow Squat 10
The Thang
Mosey – behind the cinema with the biggest slope
Jacobs Ladder –
ran up a slippery slope do 1 jump squqts run down run down do 10 arm raises
Then run up do 2 jump squats run down run down do 10 arm raises… 7 jump squats
(next thanks to GoGreeneGo – from F3 Shelby – F3Revolution) – that was the F3 SOB failed attempt of getting the ghost flag. Thanks Gashouse, you sure pushed us.
Make you way to the field near the road and line up arms length apart in the plank
Last man runs/jumps over the over legs.
Keep going until reach second power pole
(next thanks to Pebbles – taken from Stonehenge )
10 minute – 100 burpees Challenge. YHC calls each set start
Each minute sets of 8,9,10,11,12,12,11,10,9,8
Ran to the fountain
Box Jumps 3×10
Mary
LBC
American Hammer
Heals to Heaven
Rosalletas
Flutter
Mosey – Back to Base
Moleskin
YHC was true to his name Cheddar – second mouse gets the cheese , last to arrive 2 min before the workout #workinprogress. When we started on the mosey YHC nearly forgot his orientation to make a sharp turn behind the Movie Theatre. I didnt hear much chatter, maybe a good thing. Frasier doesnt seem like he sweated even a single bullet. He decided to do merkins instead of the burpees on protest (let me tell you he could have done all 100 + 20 more in the same time). YhC inspired by Imitation is the best form of Flattery and decided to incorporate GoGreeneGo and Pebbles routine into the morning routine. Also realized this was more lower body intensive, will try on my next q to keep it balanced. Commish is gettin back there after taking a break, looked great. Squid, Tuck and Strawberry were all business. Fahvra probably found this whole routine a warm-up. Torpedo looked good and decided to q sometime at the Maul – getting you on the list buddy. Heartbreaker and Snookie were good too, also refrained from complaining about the workout.
Thought of some stretches but ran out of time. Another time!
As always thanks for the opportunity to lead
Announcements:
Next Week Goonie on Q
Cheddar out!
20 pax ran about 3 miles and worked out at bagpipe in the gloom on a humid Tuesday morning
Warm-up
In the parking lot of the Vine itself!
Side Stroddle Hop 15
Imperial Walker 15
Merkins 10
Mountain Climber 20
Partner Up
1 runs up stairs and run up the ramp and where meet 10 partner merkins,
Then continue on the course and then 10 jump squats
Then continue and then 10 merkins
Met down – Mary till the 6
LBC – 10
Heals to Heaven – 20
Ran up and on each turn did 10 plank jacks to the top
Reach top and run down and on each turn do 5 merkins on each turn
Mosey to Fountain
3 x 10 derkins OYO
3 x 10 dips – civilian count
10 each foot step ups OYO
3 x 10 derkins OYO
3 x 10 dips – civilian count
Run up the deck and
Flutter kicks (15)
American Hammer (15)
Freddie Mercury (15)
Stretches (each holding for a 10 count)
Quads , hamstrings , calves
Mosey back to base
10 pistol crunches each leg
Moleskin:
I apologize for not giving instructions better, it was suppose to be one partner always running down a ramp and up the stairs and the other running up the ramp and down the stairs, and where they meet do the exercises. Nevertheless the pax stuck with me and supported the q, I appreciate it brothers. All the pax looked strong today.
Welcome FNG – “Flo” to F3. He looked great today and we look forward to seeing him in the gloom. Thanks Strawberry for bringing him out
Thanks to Frehleys Comet/Paper Jam for all the suggestions and directions, they sure helped. Bagpipe is special to me as the place I first q’ed
MMMbop unfortunetly missed the start, tried finding us, but was persistent and put in his time running hard. We met him at the end. Let me share this, I have had time(s!!) when I have also been late and have( and have not) found the pax, join the club!
I have been wanting to make stretches a part of our routine because my doctor told me so, hence I made sure I included it, I surely felt better. Also it can reduce the injuries in the future too.
Big thanks to Soft Pretzel for taking us out on Q’s demand.
Announcements:
F3Dads – 9am Wild Turkey 7/30/16 – should be fun!
Race- Ragnar (contact Tolkien)
Race – BRR – (contact Bratwurst)
3rd F – starts in 2 months – Legacy (order book now)
GoRuck – May 2017 – contact Bounty Hunter
Over and Out
Cheddar