Not that we need any reason, but figured let’s up the ante a little and add some “creative marketing” to assist JRR Tolkien in his awesome cause – Speed for Need.
Here is how it will work:
For every $10 donated to the Speed for Need cause = 1 Burpee you are allowed to administer to a fellow PAX member. You have up through 5/29 to make your donations count towards this event and purchase your Burpees for a friend. Starting at the workout on 5/29 @ Flash you will be allowed to begin distributing the Burpees. Once you have made your donation be sure to let me know so that I can record the # and provide the necessary tickets on 5/29.
Below is the link to make donations and read more about the cause:
https://www.crowdrise.com/f3-nation-speed-for-need-charitable-initiative
And remember – Friends that burpee together, stay together!
Posse pulls into the parking lot to see the Hatfields (Frack/Doc) White SUVs on one side and the McCoys (Goodfella/Foundation) Black SUV’s parked on the other side. Not sure which side to pick in this duel, he split the middle and parked his blue Toyota Prius in the middle. After the early pre-run looped back around to pick up Posse and off we went for more brisk mosey.
Warmup:
Extended Mosey to the High School by the wall of rocks
Thang:
Split up into 2 groups:
Round 1:
Round 2:
Round 3:
Round 4:
Extended Mosey around campus with quick stops for:
At Loading Dock – 5 jump ups and Dips
At Playground 2 rounds:
Close with Mary
Closing Prayer – Goodfella
Moleskin:
Good work by the group, included little extra light running today 2.2 miles for workout + 3.1 for pre run. YHC has determined that the nipple irritation occurs at anything north of 5.0 miles. Luckily not at road rash level t oday, but enough that shower felt like cutting glass. Frack found what he exclaimed to be the steam room today as he was touching cloth trying to find restroom. Doc confessed to a date with 5 Guys yesterday…or at least that is what we heard. Frack amazed by Goodfella lack of consuming a hamburger in last 8 years, and confirmed that a black bean or tofu burger does not count. Then proceeded to question further of Goodfella diet, and summed up with will not eat meat, but unborn animals(eggs) are ok. Posse’s Cal Ripken’s streak of never missing a F3 workout ended yesterday as he took a day of rest, but he has vowed to start a new one beginning today.
WARM UP
Side Straddle Hop x 20
Imperial Walker x 20
Potato Pickers x 10
Merkin x 10
Plank Jack x 10
THE THANG
Partner up – Mosey to the soccer field
Partner 1 run across field 3 jump squats / Partner 2 Carolina Dry Docks then flap jack – 100 combined Carolina Dry Docks
Mosey to the rocks
Curls
Partner 1 Curl / Partner 2 down the hill 3 Burpees then flap jack – 100 combined curls
Tricep Press
Partner 1 Tricep Press / Partner 2 down hill 3 Burpees then flap jack – 100 combined Tricep Press
Shoulder Press
Partner 1 Shoulder Press / Partner 2 down hill 3 Burpees then flap jack – 100 combined Shoulder Press
Mosey to the benches
50 Dips on your own
Mosey to the wall – Air Press x 50
Partner 1 down the stairs 3 Merkins / Partner 2 Donkey Kicks then flap jack – 100 combined Donkey Kicks
Mosey to front of school
Partner 1 run half lap / Partner 2 Step Ups then flap jack – 100 combined Step Ups
Mosey back to the start
4 Sprints
MOLESKIN
18 PAX showed up on a perfect morning ready to work . With the temperature in the high 50’s we ran a warm up lap, circled up for some warm up exercises and then we were off to tour the campus. I heard some grumbling at our first 2 stops — “wet grass on the soccer field” and then, of course, “uneven terrain” during the hill work. Moneyball was quick to remind us that there is “83,000 miles of pavement” on the campus and no need to go off road. In all seriousness, I hope his ankle roll wasn’t too serious. We were all treated to some, uh, nice poses, from Shop Dawg while we were doing dips on the benches. As always, I was impressed with the groups effort. These guys always inspire me to work harder and I appreciate that! Thank you Hollywood for assisting with some cadence counts when I could barley breath! I was glad we had a few extra minutes at the end to run sprints. Ole MacDonald was digging deep and going back to his glory days on the football field by finishing at or near the top in each race – RESPECT! I always enjoy the comradery and working out with such a great group of guys!
ANNOUNCEMENTS
13 Pax this morning for some work down at the football stadium bleachers/field.
Warmup:
Thang:
Go down to the field and in groups of 4 (1 Round)
In Groups of 3
Mosey to Stairwell and complete calf raise circuit
Mosey back to front of school
Moleskin:
Way to finish the work week strong, and Union County workouts have really been picking up the miles lately. It was great to see Segway (Segue?) back out this morning for day 2, keep up the good work and stick around this is great group here. I am sure that Posse will give you the full details on social media as to where to find Memes from the deep dark web (GroupMe), where to find actual information (Slack), where to connect with other F3 regions/areas (Twitter). Other key takeaways from this morning, it appears that Ole McDonald has been couped up too long on the farm, and was very chatty this morning. Guess, the conversation is not as good with Mr. Ed or the chickens in the morning. Bottlecap confirmed the directional rotation for pre-run, but was not impressed and decided to skip this morning pre-workout festivities. Come to find out later that Shampoodle was the deterent as he could navigate to AO without Bottlecap. Shop Dog requested info on t-shirt order, and was directed to Groupme, to which Dirty Bird chimed in with good luck finding it on there. Going to have to do a whole lot of scrolling to find that link.
Announcements:
Huge turnout for Watchtower…Seven whole pax made it out for a pitcher’s workout. Contrary to popular belief, a pitcher’s workout includes more than 20 pitches, sit a bit, scratch a bit, spit a bit, rinse and repeat. Here’s a little something from spring training.
We set off on a leisurely jog down to the track. Doc, Goodfella, Frack, and Foundation apparently engaged in something called a ‘pre-run’…have yet to confirm why. I mention the pre-run because none of them could stop mentioning their pre-run.
We got to the track and warmed up using some of the activation techniques we learned at the launch of Legal Zoom’s Cool Runnings…from Bratwurst.
The Thang:
At this point we jogged/staggered over to the stadium steps. Doc and Goodfella continued to discuss their ‘pre-run’. Frack informed us he no longer had a right hamstring. Foundation was quiet as were Jingles and Posse.
We ran stadium steps alternating aisles running up the first flight and down, jog to next flight and walk backwards up them and jog down. Rinse and repeat until all steps were climbed.
Jog back towards the front and walking lunge for approximately 30 yards, and took it to the front of the school for a few LBCs and American Hammers. We also stretched again, but were careful not to overstretch our tired muscles.
No announcements. Goodfella took us out, but not before he and Doc discussed their pre-run again in order to determine how far they’d run.
12 Pax came for a chance to bet against the ponies today at Impromptu.
Warmup:
Thang:
Everyone Partner up and began rotation through 3 stations (2 rounds) –
If ponies returned before # assigned reps completed crowd/trainers have 10 burpee penalty.
Exercises included – merkins, dips, derkins, monkey humpers, air squats, sit ups, step ups
Return to start and completed rotation of plank/handslap merkin chain.
Closed with Mary
Moleskin:
Avoided early attempts of Q hijack during warmup and reassured Pax that Co-Q’s Nips were well lathered and protected. Today’s workout required little longer then normal explanation to start, but once we got through first round or two group picked up the concept. Think everyone can agree it is no fun running with a 45 lb plate, even though it did not seem to slow down Hollywood much. Think I heard it looked like he was running with a motorcycle wheel. After being the first group to run, Transporter made quick exit to “Feed the porcelain stallion a brown bone” Luckily he returned in time to be the Impromptu Paul Blart for today’s work out and question the groups exercise form even across the parking lot while running with a coupon. Overall, think it resulted in good workout and believe the plank/merkin closer toasted everyone. Now on to the important stuff for the day – Groupme Chat, and searching the deep dark web for new Memes to have ready to use when needed.
19 PAX were in attendance for the reporting of Flash’s initial quarterly report. The objective was to establish a baseline on where you stand now in regards, and then we will have an opportunity to check in every 3 months to mark the progress. As Coach Bo Schembechler said, “Every day you either get better or you get worse. You never stay the same.”
Warmup:
Thang:
The quarterly report consisted of 5 exercises done in below order:
In between completed some Mary as Pax registered # reps
Reults are Posted
https://docs.google.com/spreadsheets/d/1tr6Ps4N3SBzFR5dML8icfoZUIpeXnQnZthbmmLgCPrI/edit?usp=sharing
Moleskin:
Lots of mumble chatter night before concerning pre-run time/directional turning, but it appears it worked out for all in attendance. Was equally upset that I had put phone away too early and missed the opportunity to join in on the Frack Pole Vaulting topic. Timing is everything, and I had missed a very opportune time to join in, but did appreciate the Money Ball renaming request – “Magic Mike”.
In all seriousness, today was about trying to establish a baseline for us as individuals and to see the progress we make as we continue to workout every morning in the gloom. This will give us all a chance to celebrate the small victories related to our individual fitness. I believe that getting out every morning and having the opportunity to work out with this group ensures that we continue to get better daily, not only physically, but within our communities, families, and faith. Keep up the good work men!
Leave you with one more gem from Theodore Roosevelt – The Man in the Arena
It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.
With all the chatter this week on Groupme regarding the track meet that Hollywood brought to Flash on Monday, I figured it was time to go the extreme opposite and try and Q with 0.0 miles of running. So here is how it went for the 10 PAX that showed:
Warmup:
50 ft walk across parking lot (Remind Popeye to slow down as there is to be no running today)
SSH
Imperial Walker
Cotton Pickers
Merkins
Mt Climbers
Thang:
Split into 2 groups – Group 1 on Jump Ropes Group 2 on Logs – 1:00 Intervals and flap jack
Exercises included (cannot remember exact order)
Jump Rope Exercises Log Exercises
Return Logs to resting spot in woods
Circle up on all 4’s for hip flexor workout
Moleskin:
Was little skeptical how the group would take to the idea of a 0.0 workout idea, but it appeared to not be a complete failure and still provided good workout for group. Idea was to use the jump rope to get heart rate up and then use the time with the log to actively recover. Found out that Moneyball is 2 pig tails shy of being the top double dutcher in playground and that Popeye knows how to properly place his log. Posse was correct in that this workout lead to many great lines that could have easily ended up on @HeardatF3. Transporter is correct in that if Doc or Frack were there for the final hip flexor workout that I would have been able to not be offended by the chatter to come on GroupMe no matter how much I read of the new book. Great to hear about all the causes and runs the group is participating in – Great Job and way to keep getting stronger.
Announcements:
Just what every Q wants to hear as someone is putting on the weighted vest prior to start. “It’s not you, its me” I want to ensure I get a solid workout in this morning. So with that said, here is what we did:
Warmup:
Thang:
Partner Up: P1 start with jump rope and do called exercise, P2 start with lifting rock. P2 complete called exercise and sprint to light and back (timer), Flapjack with partner for 3 sets each per round
Go to Soccer Goals and use towels for 2 x 10 pullups
Meet back up and complete Lazy Dora:
Partner up. Partners perform 100 Merkins, 200 Flutters, & 300 Squats as a team.
BottleCap w/ closing prayer
Moleskin:
Good work out and looks like we were able to get the heart rate up a bit today. Early chatter this morning – Doc providing a common phrase I heard throughout High School – “It is not you, it’s me” as he puts on the weighted vest for workout. Just what the Q wants to see before we start. So needless to say my sensitivity was elevated at start. Not sure though if Doc can blame the weight vest for lack of coordination with jump rope. Decided to bring out towels for some pull ups to increase grip strength – Duck Dad took some extra notes and plans to pass along to Oregon Basketball team in hopes of securing rebounds next year. Also another thought – I think Yeast and DuckDad are the new powercouple of F3 Union County. (see new groupme post to follow) BottleCap asked about Legal Zoom quietness after this weekend, but he was quick to point out that South Carolina are National Champs this year – Women’s Basketball. Could this be why Goodfella was out today? Is he heading to Columbia for the championship parade? BottleCap and Recalculating squared off in sprints today with BC winning on 3rd and final race. Race looked like to angry ostriches running from my angle. Additionally, it looked like Jingles found another gear today on sprints. The contingent of AARP members…I mean Respect Club – Shop Dog, Gator Cub, Foley show us young whipper snappers what old man strength is all about. I think Foley just said, “Well La-Dee, Frickin Dah!” and for me to ” Shut your big yapper!” Rockwell appreciate the assist with counting during lazy dora, as I think I would of had mini stroke if needed to count all 200 flutters. Posse – Thanks for being best hype man in F3 and for carrying back the laundry and jump ropes. And Shampoodle always good to see you. I think next time Doc comes to Union County for workout instead of weight vest we have him just carry you in an ergobaby swaddler for entire workout. Again, all in good fun, and I continue to enjoy every minute of F3. It is true that the workout is only the magnet to bring you in, and then it is everything else that comes with it that makes it great.
A 4 PAX showed up for the workout at Watchtower today. Based on previous day scouting, tried to utilize some of the great site options to diversify the workout.
Warmup:
Decided to skip the SSH and circle up warmup – instead did
The Thang:
Mosey to side of school
Mosey to Loading Dock back of School
Mosey to Playground
Mosey to Swingset
Moleskin:
Group stayed together and hopefully enjoyed my attempt to use some different obstacles today.
WatchTower an AO started by Frack/Turtle and now has the best hype man of Union County involved Posse has plenty of potential and different offerings available to break up the normal routine. Looking for an AO that has access to bleachers, playground equipment, track, benches, hills, rocks, trails, etc. then come out to WatchTower. This is a site that we need to get more UC guys to attend on a regular basis as it is still a hidden gem. Based on mileage report from Hollywood WatchTower is 0.1 miles further then Dromedary for Lawson Crew, so we should have no excuses for fart sacking.