I pulled in the parking lot and was surprised to see some new faces. And we even had an FNG which is always great to see. Clock struck 7am and off we went. Mosey around to back parking lot to make sure O’T saw us and circle up.
COP:
20 SSH
20 IW
20 Merkin
Head over to the block pile and grab a cinder block per person. Partner up and line up along the grass next to the parking lot.
Exercise 1: Death Crawl
Place the blocks on the starting line. Assume a push up position with your hands on the middle beam of the block. While holding that position, Partner 1 crawls with the blocks while Partner 2 runs a lap around the parking lot. Flapjack. Two rounds each.
Exercise 2: Death Crawl From Hell
Same concept, but now your crawl is going to go Right-Left-Push Up; Left-Right-Push Up while Partner runs lap. Flapjack. Two rounds each.
Exercise 3: Death Crawl So Bad It Was Banned From Hell
This is exactly the same as the last two, but worse. Right-Left-Row Right-Row Left-Push Up; Left-Right-Row Left-Row Right-Push Up while Partner runs. Flapjack. Two rounds each.
Grab your block and head over to the parking lot. Partner 1 performs curls, Partner 2 runs lap. Two rounds each. Then Partner 1 does chest press while laying on the ground while Partner 2 runs to the entrance on McKee rd. Two rounds each. Finally, Partner 1 performs tricep extensions while Partner 2 runs across small grass field to the brush and back. Two rounds.
We had 20 minutes left, so why not do the Death Crawl backwards? We had time for two rounds each of the Death Crawl and Death Crawl from Hell backwards while Partner ran each time.
Put blocks back and mosey to launch point.
COM
50 LBCs on OYO
10 x can opener on each leg
10 V-ups
20 Rosalitas
10 V-ups
20 Flutters
10 V-ups
Moleskin: Glad to see some new faces. Dollywood came out for his first post at Area 51. He didn’t bring gloves even though he read my tweet, and I think he regretted not believing me. He did show off his blazing fast speed during the workout, but kept complaining he thought it was non-BRR friendly. I reminded him that there weren’t any hills so it was, right? We only did 2.9 miles. Apparently that was 0.01 miles less than O’T did last week so next time we will jog in a circle to beat him. Nice to meet Moses and the FNG he brought out, DQ. We broke the record for the longest naming session in F3 history. I am sure it took 20 minutes. And Joker and Moses were already throwing out ideas for names 15 minutes into the workout. DQ is from Cincinnati, so he was almost named 3-way for a popular french fry dish (supposedly), but we went with DQ which stands for quite a few things. Mostly Don Quixote because DQ works with renewable energy at Duke, but he has the creative license to tell people whatever he wants. And I had Cold Cuts as a partner, so thanks for the backwards Death Crawl idea. I think that was a hit. And thanks for running really slow so I got more reps. That was on purpose right? Thank you Huggie and Abacus for letting me lead today.
Announcements
Xmas party December 2
F3 Golf July 2017
Horsehead said Kevlar needed to converge because they had some kids camp out, but I think it was really because Good Hands didn’t want to Q. And therefore Horsehead didn’t either. Header asked me to Q a few weeks back and I was more than happy to oblige. Clock struck 5:30 and disclaimer given. Yellow shoes clearly show I am not a professional. Mosey down to the track for a lap then hit mid-field.
COP:
20 SSH
20 IW
20 Merkin
The Thang:
Partner up to split the group in half. Partner 1 does 5 merkins, 10 squats, and 15 monkey humpers, while Partner 2 sprints 200 yards. Once done with the exercises, sprint 200 yards. Partner 2 starts exercises once they finish their 200 yards. Everyone do 8 total rounds for 1 mile.
Head over to the goal line for some merkin suicides. Run to each 10 yard line, including the opposite goal line and do 15 merkins. 150 total.
On your six for some Mary. 50 LBCS on OYO. 10x can-opener on each leg.
Head over to the metal benches on football field. Find your partner. One partner runs up two flights of steps while partner 2 does dips. Hit 300 dips as a team.
We can’t finish a workout without hitting Grandma. Mosey over to the top and bear crawl down the mountain. Back to the parking lot.
Moleskin:
This was my first Q at Joust and thanks Header for letting me lead today. There was a lot of mumblechatter on Tuesday during Fast Twitch from the BRR crazies when Buttermaker wanted us to run a grassy hill, so I purposely avoided Grandma until the end. I figured we could do bear crawls down the hill because if you hurt your arms, you can still run the BRR. Thanks Header for taking us out.
Announcements:
F3 Golf. Donate, or be ridiculed. $1 even helps.
I had almost forgotten I had the Q in the morning, so I was scrambling in my head late Friday while I was riding White Water Falls with my two sons, one who was having his 8th birthday. I was trying to think of something simple, hard, and repeatable. AMRAP. Here is what we did.
Jog around front of school.
COP
20xSSH
20xIW
20XMerkins
The Thang:
Follow me around the school as I point out what we are going to do at each station. Start at the playground and repeat the following as many times as possible.
10 pull ups
Jog to small track
Bear crawl short distance across and run to the trail in the woods.
40 dips
Run the trail, and come back for 20 derkins
Head over to the logs for 20 pistol squats on each leg
Run over to the blocks and grab a block for 40 curls.
Rinse and repeat 4 times.
Circle up for some Mary called about by Joker and Squid. Then when I got there, 10x can opener on each leg.
Moleskin:
I was struggling all morning from dehydration. I got a leg cramp at 2am and I knew it was going to suck. I thought beer was good to get hydrated, but apparently not. Having a few Friday night never helps. I could have sworn at least the carbs would help. Anyway, Joker, Squid and WD kept pushing the pace, while OT and Huggie kept trying to lose me. I definitely hold the record for the slowest obstacle course race. Each lap was 0.80+ miles, so we got a total of 3.8 in including the warm up. Nice work fellas.
We started off with a mosey around the front of the high school and then the track back to our bells. Donkey Kong came flying down the drop off lane in front of the school like he was being chased by the cops.
COP
20 x two handed swings OYO
20 x merkins OYD
20 x two handed swings OYO
20 x wide arm merkins OYO
20 x two handed swings OYO
20 x diamond merkins OYO
Grab your bell and head over to the front of the church. I think everyone got lost on the way over. Partner up with whoever you want.
The Thang:
Curls:
Partner 1 run a lap around first median, partner 2 curls. Flapjack.
Partner 1 run a bigger lap going around the second median, partner 2 curls. Flapjack.
Repeat until each partner has run 4 times, ending on a run around the last median.
Chest: Repeat laps above, but partner performs chest press with bell while other partner runs.
Triceps: Repeat 2 laps again, but partner performs tricep extensions with bell while other partner runs.
Mosey back to the launch point.
Circle up for some ab work.
25 x Flutter
10 x Right leg can opener
10 x Left leg can opener
50 x LBCs OYO
20 x Dollies
10 x Opposite toe taps
20 x Rosalita
Moleskin: In order to motivate the group, I had my old Metallica and Rage Against the Machine playing in the back ground, with some extra bass. Spackler must be on crack or he was being chased by the same cop as Donkey Kong because he was pushing the Pax hard on the last laps. Or, he heard that whoever ran the fastest lap got a free beer. He even took over the last run and somehow got everyone to follow him on the longest lap first. Not sure how that happened. Young Love seems to be back to his old form, even though he won’t admit to that. I introduced Horsehead to some exciting ab work at the end as he couldn’t keep all his excitement in. Note to self, don’t sit next to Donkey Kong during Mary if he had Italian Sausage the night before.
Announcements; Convergence Memorial Day at Day Zero.
I strolled up with 2 minutes to spare as the Pax looked around for whoever was running this clown show. I just got a new toy and I wanted to bring it out to liven up the workout. I didn’t have anything to carry my cell phone and new Bluetooth speaker, so I borrowed my son’s fanny pack so I could carry them together. I tried to explain it wasn’t mine, and how cool they really are, but Chipotle wasn’t buying it.
Short dash over to the parking lot for the warmup:
19 x SSH
20 x IW
15 x Merkins
Grab the fanny pack and mosey over to the fountains. Broke out the speaker and cranked out some old school Metallica and Rage Against the Machine.
Groups of threes. Each group must have 1 Clydesdale or Respect.
Round 1: 1 pax runs, 1 pax performs merkins, 1 pax performs monkey humpers. Rotate through after each lap. Total of 300 merkins and MH.
Round 2: 1 pax runs, 1 pax performs dips, 1 pax performs squats. Rotate through after each lap. Total of 400 of each.
Round 3: 1 pax runs, 1 pax performs derkins, 1 pax performs one legged squat. Rotate through after each lap. Total of 200 of each.
Mosey back to launch point for a little Mary.
10 x can opener
15 x Chippy Cross
Moleskin: As everyone knows I have always had a blackberry and I just got the new Samsung S7. I was so excited I figured out how to use it, I needed to then get some music cranking. I didn’t get very creative today so we could stay in the same spot and I wouldn’t have to carry the fanny pack too far. Tuck seems to at least have enjoyed Rage. Not sure how everyone felt about Metallica, but if Metallica doesn’t get your blood pumping I don’t know what will. Shout out to Torpedo for kicking some ass out there. I have seen a huge difference in just the few times we have posted together. Everyone brought it today, and I hope some music made it a little more exiting.
Thanks for the takeout Squid
Announcements:
May 14: Community work at Providence Presbyterian, then Knights game
F3 Dads Camp coming up sometime this year.
We started off with a mosey down McKee to the firehouse for our warm up:
20 SSH
20 IW
10 Merkins
Continue down McKee to the Promenade. On the way stop at every side entrance for 20 merkins. 100 total. Continue through office park and cross over Providence down to the fountain in the Promenade.
Then we started our Super Sets as I called count. Everyone grab a bench. (idea stolen from Champagne)
First Set:
10 Jump ups
10 derkins – slow steady form
10 dips – slow and steady
Rinse and repeat for 3 total rounds
Run a lap around median.
Second Set:
10 Split squats each leg
10 crucible merkins
10 skull crushers using the bench
Rinse and repeat for 3 total rounds
Run a lap around the median
Third Set:
10 box pistols each leg
10 regular merkins
10 diamond merkins
Rinse and repeat for 3 total rounds
Head back over Providence and mosey back to firehouse. On the way back stop at each side intersection for 20 LBCs. Plank once at the firehouse. Mosey back to launch point for some mary called out by the Pax.
COM:
Flutter (lobsta roll)
Dolly (ocho cinco)
Run a lap to reach 3.0 miles.
One more round of mary.
10 x Can Opener on each leg.
Moleskin: I wasn’t sure how long it would take to get down to the Promenade and back so I didn’t run a short loop before we headed off. I should have done so because the usual suspects of OT and Floorslapper decided to make a fashionably late appearance. But in my defense I did tweet that we were heading off campus and the two Pax don’t read so good or use Twitter. Now I know. I always enjoy heading off campus and wanted to get some miles in since I was on the IR for a week with a bad back. I certainly over did it as I was gassed on the way back from the Promenade. We turned the corner once we got back and saw our long lost brothers. I was worried the new guy Lobsta Roll was going to be hurting, so we had to keep a close eye on him. I ran from behind to monitor his progress. I’m certainly sore today so mission accomplished.
16 men showed up for a little over 3 miles on a beautiful Monday morning at the Matrix.
Warm up with run across the field and move the newly delivered coupons to their new home (thanks to Madison for the new cinder blocks). Then take the long way to the lower lot with some shuffles for these start up exercises:
1 legged squats X 10 each leg, SSH X 25, IW X 25, Merkins X 15, squats X 25, Freddie Mercury X 25.
Grinders 5 laps of 150 yard runs on field followed by 5 pull ups & 5 toes to bah X 3, plank, FM X 25
Mosey to small track/field. Line up in middle and do 25 LBCs, then team runs to end of field and meet back in middle for hand slap Merkins X 3 (or 5).
Mosey around back of school, plank wait for group,to get together, then onto lower lot for a series of plank walks along edge of islands and run in between.
Run back to finish.
Great morning…a little something for everyone.
Mosey over to the other side of the church and circle up. Disclaimer given.
COP:
20 SSH
20 IW
20 Merkin
Run to the front parking lot along side Hwy 51. Suicide work. Run to each median, then 10 monkey humpers at the beginning. I think 7 total medians.
Then circle up for the start of the Super 21. 1 merkin, 1 lbc, 2 merkins, 2 lbs, 3 merkins, 3 lbcs all the way to 11. Mosey over to the hotbox. Pick back up at 12 merkins, 12 lbcs to 15. Then super set.
Super Set:
10 Split squats each leg
10 dips – slow and steady
10 skull crushers using the picnic tables
Rinse and repeat for 3 total rounds
Mosey over to parking lot close to rock pile. Then start with 10 squats, run to the end of the row for 10 squats, and keep followingg parking rows until complete. 5 sets. Pick back up at 16 merkins, 16 lbcs to 18. Run same course in reverse. Finish over Super 21 with 19, 20, and 21.
Then head over to rock pile and pick a lifting rock. 20 curls/tricep extensions/overhead press. Then 15, then 10. Mosey over to Northface for three trips up the hill. Mosey back to the launch point for Mary.
COM
50 LBCs OYO.
20 x Flutter
10 x Dolly
10 x Right leg can opener
10 x Left leg can opener
10 x Opposite toe taps
10 x Right leg cross crunch
10 x Left leg cross crunch
Moleskin: The group started off excited, and enjoyed giving me a hard time throughout. It all started off when I apparently picked the wrong place to circle up COP. A few PAX were confused. Then once we started with the suicides, apparently explaining instructions is not my strong suit so it took awhile until everyone knew were to perform their monkey humpers. I made it very, very, very clear when we got to the squats later. Geraldo made it clear that when doing monkey humpers with your friends, make sure to keep eye contact at all times or it would be weird. Flipper is obsessed about my mom for some reason, and thanks Gummie for the Northface suggestion. I needed to kill a few minutes. Great work everyone and I hope you all look better on the beach for it.
(Posted by PopTart on behalf of Back Office)
From the best of my recollection:
Warm-up lap around MRE
CoP, IC:
SSH @ 25
IW @ 25
Merkin @ 20
Mt.Climbers@ 20
Mosey to the east end of MRE for the thang:
Station One. – MRE dumpsters, 50 LBC, 20 Fluttah, 20 Mason Twist (aka Russian Hammers)
Run to NC playground (station two) for 20 burpees, 20 step-ups.
Run to west end playground (station three) for 10 pull-ups and 20 diamond merkins.
Rinse and repeat for 3 laps.
Mosey back over to the LZ for partner called exercise / run lap combo.
Partner one – merkins; partner two runs a lap – flapjack.
Partner one – LBC’s; partner two runs a lap – flapjack.
There was something else but I can’t remember.
Circle up for some Mary:
Da Fluttah
LBC’s
Call it.
We had a sizable group show up at about 5:45 – floor slapper (of course), but he brought with him O’Tannenbaum and Joker.
We started off at 5:30 with the Pax already giving the Q a hard time for still not being able to use his watch. It was going to be a long workout. Mosey over to the parking lot next to Smoke to torment ourselves with the smell of bbq as we circled up.
COP:
20 x SSH
20 x IW
20 x Merkin
The Thang:
Mosey across Elm Lane to the beginning of Indigo Row. 4 corners around the townhomes. 20 merkins at each corner. Repeat with 20 squats at each corner.
Partner up. P1 runs the loop around the inside of the townhome complex while P2 stands in the pose representing what our POWs had to endure during WWII. Legs bent with arms held out at a 45 degree angle. Flapjack, then repeat.
Mosey across back in front of parking lot in front of Smoke. Run merkin suicides. Run to first parking line, back to start for 10 merkins. Run to second parking line, back to start for 10 merkins. Repeat until you have run to all 7.
Mosey over to small wall between Firebirds and Cantina. P1 performs merkins until failure, while P2 runs around the parking lot. Flapjack. Then repeat performing merkins until failure. One more time performing dips.
Mosey back to AO for some quick Mary.
COM:
50 LBCs OYO
10 x Chippy Cross
10 x Can Opener on each leg.
Moleskin: One day I will figure out how to use my silly GPS watch while not accidentally stopping the clock, and knowing how to turn the light on. FH was sure to remind me several times he had our time on his watch, but for some reason I didn’t trust him. Or I was just frustrated I couldn’t figure mine out. And thanks Goonie for calling me out for my pathetic plank form. I needed to get my arse down. Good work men. I hoped you enjoyed my respectful homage to our POWs with trying the air squat with extended arm pose.