28 men got after it, uh, a week ago…and this is what I remember.
The Thang:
Mosey to Selwyn/AG.
COP (mountain climbers, Peter Parkers, Parker Peters, x20)
Split into 2 groups: first, to AG rails for 3 sets of 10 pull-ups, 10 jump (or straddle) overs…second, to previously invisible (to the Q at least) benches in AG bus parking lot for 3 sets of 10 dips, 10 derkins…switcheroo…and then plank-o-rama
Mosey to intersection of Colony and Runnymede…for “Route 66” BS up to Selwyn: 1.25 miles, with 11 stops for each “intersection” — yes, MPHS driveway counts … as does parking lot of barre workout facility [Dredd, what’s your lexicon for this?] — of escalating chgerkins (chest-to-ground merkins). Mary whilst we wait for the 6. Repeato back down with sumo jump squats this time…and Mary on the AG track.
Partner Pyramid across AG field (partner 1 runs across width of field and back…partner 2 completes exercise…partners must complete total reps of each exercise as a team before moving to next exercise): 100 merkins – 200 flutters (double count) – 300 squats – 200 flutters (again, double count) – 100 merkins
150 LBCs for early finishers (#cheaters)…100-ish for next group…50-ish for some others…none for others #youvsyou
Mosey back up Colony and then backwards run all the waaaaaaaaaay up Spacklers. #turrible
Run back down and return home.
COT
Naked Moleskin:
Mustang Is Still Booming. Great to see another huuuuuuuge crowd at Mustang. #MakeMetroGreatAgain Even better to see a lot of folks I hadn’t seen in a while. (I’m sure the feeling was mutual…mostly.) Lots of dudes flying out there with A/C leading the charge on both Route 66s…and Dredd spreading the #Mumblechatter and #TruthNuggets throughout our little adventure.
Addition Is Still Hard. Team-based addition is always fun. Add in some running and fatigue, and it’s always amusing to hear the Pax fumble with counting. Add in double-count flutters (or maybe IC counting flutters for some of you), and that equals a #Math-tastrophe.
AG Rails Are Still High. They are really high. Some Pax have the hops to do it. Others just avoid the jump overs. Superman decided that he would just straddle the bar facedown and slowly move his legs over the bar and therefore put all of his weight in his nether regions. #MyEyes! After ‘Shank questioned Superman’s form, Superman dryly responded, “I’m done with kids.” #truedat
Dredd Is Still Chatty, or Never Question the Spiritual Naantan (Sorry, Always Question…). Welcome to 2 new FNGs. Proehl is a sophomore (and wide receiver) at MPHS and his dad Broken Arrow is some kind of mad, blue-haired nuclear physicist for the Panthers (might have that one wrong though). Proehl had clearly never heard of the real Ricky Proehl, and I’m sure he ranted about it in a Snapchat or on his fake Instagram account (that’s Finstagram for you millennials) following the workout. Our Spiritual Naantan was resolute in the naming, and I was just glad his reference was from the ’90s and ’00s so we gave it to him. Hope to see both Proehl and Broken Arrow back soon.
—Lee
“There is only one way to avoid criticism: do nothing, say nothing and be nothing.” —Aristotle
8 men started and 9 men finished at Stonehenge this weekend. #F3expansion
Here is what you missed:
The Thang:
#disclaimer
Mosey to parking lot across the street for COP: SSHs, merkins, squats, all x20 IC
Mosey to back side of the “Lochness” pond behind non-descript building I don’t know the name of for SOB version of Lee 500TM, 5 rounds, 100 reps per round, following by sprint around the pond:
Some Mary to gather, collect, recuperate and suck some Gloom
Mosey to pull-up bars on fitness trail…3 rounds of 10 pull-ups, 20 merkins, 30 squats and backwards run up grassy hill #oof … LBCs while the six finishes
Back to pond…partner up…Partner A runs left, Partner B runs right…20 handslap merkins when you meet
Mosey back to home base…x10 burpees oyo
COT (Thanks for the take out, Pop)
Naked Moleskin:
Metro Emissary Sent South of 485. Always good to venture out of your comfort zone and visit new places within F3 Nation so when JRR Tolkien sent out an invite for Metro Qs to come south for some Stonehenge action, I could hardly resist. Wasn’t expecting the “hater-ade” Twitter marketing campaign that Tolkien launched much of the week (uh, “Lee” is definitely not a reference to Robert E. Lee so no Confederate flags attached to my name please), but it was all in good, F3-trashtalkin’ fun.
TM Time. Felt somewhat obligated to bring out the 500 for my introduction to Stonehenge with the pond “track” available to us. Don’t think that Tiger Rag was a fan (“that was hopefully my first and last [one]” was I think his Coffeeteria quote along with offering the suggestion of “no burpees” on how to improve it – though he was “only” doing Spartan burpees), but the Stonehenge Pax did great. Thin Mint and Fahvra were absolutely CRUSHING the pond laps…#Iam(aDistant)3rd… with Tiger Rag not far behind. Felt like I was behind the usual Metro Larry Birds (Foul Ball, Swamp Fox, TrumpCeesus, etc.). Learned at Coffeeteria that Thin Mint posted the 3rd best time on Leg 31 of BRR this year only behind the Charlotte and Asheville Running Clubs (#steeeee-rong) so no surprise to find myself running behind that guy. #legit
Timing is Everything. Tannebaum allegedly arrived 2 minutes late so missed our launch and then allegedly spent the first 40 minutes searching for the Pax. He said he checked the pond but did not see us even though we were there for almost all of that entire time. #hmmmmm I submit the matter for final judgment and ruling to the Stonehenge Pax.
Form Police. Tiger Rag rapped YHC’s knuckles on my squat form during the pull-up portion of our fun (it was really an insult to all of Metro along the lines of “didn’t know we were doing Metro squats”), which I thought was funny since I’m generally pretty good about form. Well, apparently at F3SOB (or at least in Mr. Rag’s mind), squats are meant to go past parallel, which is a concept completely void within Metro except for maybe a handful of dudes. Maybe TR can come up to Ranger and show Metro’s batflippers on how they should be done. #refusniks
As I learn with every new site I visit, F3 is a blessing and a great gift for those of us who are lucky enough to have the health and opportunity to work out together. Always great to check out new AOs, meet new Pax and spread your wings a little bit. Thanks again for the opportunity to lead, Tolkien. I look forward to coming down again in the future if you’ll have me.
—Lee
“There are plenty of difficult obstacles in your path. Don’t allow yourself to become one of them.” —Ralph Marston
10 men shook off the chill and got warmed up damn quick at Young Guns this morning. Here is what we did:
The Thang:
Mile loop to Memorial Stadium around upper Independence Park and down 7th Street, left on Charlottetowne, stopping at opposite turn of “speedway” from the Castle (next to CPCC buildings) on Charlottetowne, for the Lee 500, Young Guns Edition:
Complete 5 rounds of the 100 reps and 5 laps around the Speedway (or until 6:08).
Run mile back home (#terrible)…or jailbreak to ETES parking lot if you didn’t complete your 5 rounds/laps until 6:08.
Naked Moleskin:
As Advertised. We did this for the first time at Young Guns back in May and I thought the end of NASCAR season was a good opportunity to roll out the Lee 500 again. Just like in May, it delivered again as it was #terrible from the cold start right to the very end. I actually found myself “weaving” a bit on laps 4 and 5 around the stadium due to O2 deprivation. #burpeedrunk? T-claps to Stinger, Slaughter, Postfontaine and Laettner for coming out this morning after each completed the half marathon at Thunder Road. Not exactly a “recovery” workout …
Awkward Award Ceremony. The VT went to, uh, me this morning — as I was the only masochist who completed the full mile back to home base at the end. Certainly helped that SFox, TML, Gandalf, Caesar, Team SouthBeach, STH and the other usual front-running suspects didn’t show. #iamusually9th But strong work all around by the Pax today: I think everybody got their 500 reps in at least. Also, t-claps to Bushwood for his first visit to Young Guns from South Charlotte. We look forward to seeing you out here again soon.
#FOF. As usual, Wake Up Call was knocking out picture perfect Peter Parker Push Ups and burpees this morning. (My PPPUs were more like Peter Parkers with Little Baby Arm Bends by lap 3. #oof) When F3 decides to add videos to the exercise lexicon, we will need to consider WUC for the shoot — directed by The Cougar, I assume.
Shameless Plugs. #SoleRedemption (http://f3nation.com/2014/10/16/project-soleredemption-to-benefit-charlotte-rescue-mission/). Slaughter is presenting the shoes this Saturday so come out to MIP if you can. (Slaughter, can you send out a link to the new online sign-up sheet for MIP Qs below?)
Thanks to Gandalf and Caesar for the opportunity to lead this morning.
—Lee
“If you don’t cheat, you look like an idiot; if you cheat and don’t get caught, you look like a hero; if you cheat and get caught, you look like a dope. Put me where I belong.” —Darrell Waltrip
“Delusions, errors and lies are like huge, gaudy vessels, the rafters of which are rotten and worm-eaten, and those who embark in them are fated to be shipwrecked.” —Buddha
16 men grabbed their kettlebells, embraced the soupy Gloom and got their weekend off to a good start at Combine. This is what we did…
The Thang:
Farmer Carry/Partner Chase. Partner up! Partner A lugs both kettlebells, Partner B knocks out 7 diamonds and gives chase. Switch when B catches A. Repeato until you hit DES tennis court parking lot (long way). Flutters for early arrivals.
5×4, Round 1: 5 minutes to execute AMRAP with 4 exercises (swings x10, push presses x5/5, rows x5/5, goblet squats x10…repeato until you hear the beep). Plank 1 minute.
Mosey to tennis courts for sprints, Round 1: 5 AYGs across length of 5 courts.
5×4, Round 2: AMRAP of snatches x5/5, racked backward lunges x5/5, thrusters x10, diamonds x10. Plank 1 minute (including LH/LL high and RH/RL high).
Sprints, Round 2: 4 down-and-back AYGs across length of 5 courts.
5×4, Round 3: AMRAP of one-arm swings x5/5, sumo high pulls x10, curls x10, xfit burpees x10. Plank 1 minute (mostly on elbows or at “6 inches”).
Sprints, Round 3: AYGs of varying lengths (1-2-3-2-1) across length of 5 courts.
Finish at bells with 20 swings, 10 rows, 5 burpees…
COT
Naked Moleskin:
Soup’s On! With the humidity at 150% (#approximate) this morning, it felt downright swampy out there (even in SFox’s absence). Stinger and Ice-9 ran 2 laps of the park as pre-warm-up (#BRRprep), and Stinger looked like he had jumped into a pool before we got started. Much longing for the some humidity-free days of fall…
Intro of 5x4s. Thought these made a solid debut at Combine. (I had originally planned these as a 4 minute exercise — the 4×4, which rolls off the tongue easier but wasn’t as tough a test for Combine — before adding the extra minute of pain.) Not a lot of mumblechatter after the first minute of each round, though there was an occasional BS to YHC (#holla) and some random outbursts from unexpected members of the Pax, including the title to this backblast via Coop Dog (#heynow). (Not sure what that was about except maybe the cheerfulness of the bird’s chatter was too much for Coop to bear in the grind of the 5x4s.) No spilled merlot (#thankfully) but a few close calls. Good work all around, with P.S. shout out to Rocky Top who was leading the field for just about every sprint. #respect(thespeed)(butnotthebell)
Shameless Plugs. F3 Connect (check it out). Billingsley/AG (check the website for updates on after school mentoring/tutoring opportunities). Let Me Run (ditto).
Thanks, BF, for the opportunity to lead this morning. Always a privilege and a pleasure.
—Lee
“The world is the great gymnasium where we come to make ourselves strong.” — Swami Vivekananda