45-minute COP
25 men resisted the siren song of the fartsack and joined YHC for a little F3-style “stand and pound.”
Here’s the thang:
Seal jacks – 25 IC
IW – 25 IC
Slow Merkins – 25 IC
Squats – 25 IC
Called exercise – Civilian Count. Called active recovery (aka “chaser”) betwen each set – 10 OYO
One-hand shoulder press: 15/10/5 per side; dead bug
Romanian Deadlift: 15/10/5 per side; Merkins
Front raisers: 15/10/5; Freddie Mercury
Good morning: 15/10/5; LBC
Upright row: 20/15/10; high-knee jump
Tea bag squat: 20/15/10; CDD
Lawn mower: per side 15/10/5; burpies
2-handed swing OYO: 20/15/10; Peter Parker
Triceps extension: 20/15/10; squats
Horn curl 25/20/15; Merkins
Dolly press – 20 IC
Mason twist – 15 IC
Slow flutter press – 15 IC
Merkin wave – 2X
1 minute Burpies AYG
COT
Moleskin:
May need to consult the record, but I think this was YHC’s VQ at Skunkworks. If not, it’s been too long to remember, so I wanted to be sure to deliver something memorable. Based on the fact that during Mary, I only heard a few PAX counting, I think I succeeded.
Being a drummer, I probably hear rhythm more than I should, so couldn’t help but notice the very audible seal-jack “clap” was on count for most of the PAX. But not all. #stilllaughing
Tclaps to Sussudio for both calling out and executing the correct “down” position of the Merkin wave: 6-inches, not 0. #WD_respect
I’d been warned that old-school curls would be refusniked by that bad ol puddy tat. Even though he didn’t post, it was amusing to hear some mumblechatter when YHC called it.
Tclaps to Header or Sanka – too dark and too little O2 to remember clearly – for amping up the “recovery” squats with goblet squats. I’m sure others were doing the same (Stone Cold – KB merkins?). Way to push yourself, gentlemen.
Excellent take out, Cottonmouth.
It’s an honor to have the chance to lead this group of men.
Announcements:
- Two new Area51 workouts launch Friday: Overdrive @ SunValley Middle, and Brave @ Ballantyne. More info: http://bit.ly/A51Workouts. Let’s help make these expansions successful: forego the comfort of your normal Friday routine and post to one or both of these.
- 3rd F: Aftermath tomorrow @ 0630 starting new series “Moral Excellence”
- Didn’t get your KB fix today? Post to Meathead on Thursday @ Elizabeth Lane ELE.
Old school at the Peak
The thang:
Mosey to back parking lot for COP
SSH – 15
Merkins – 11 (YHC lost count)
IW – 15
Partner up – like height. 10 partner-assist pullup, 20 Merkins, 30 squats – all individual counts, then hit the track for some running. Run until last team hits the track, then all direct return to center. 10-count. Repeato 5X
Mosey to brick outhouse for some people’s chair (0:45) and air presses (0:30 IC) X3
Mosey back to back lot
Flutter – 20
Dolly – 20
Freddy Mercury – 20
Merkin Wave
Squat Wave
Mosey to upper lot
Parker Peter – some
Moleskin:
The humidity was over 90%, but with temperatures in the 60s, it was a great morning to forsake the fartsack and see how much O2 is needed to keep moving. The deep gloom of the inner track has many tripping hazards, but we managed to avoid them all and knock out all 5 sets. In hindsight, we had time for a 6th set. But then again, if we had done 6 sets, we would have missed the fun of the merkin wave and squat wave, which started seriously enough, but – class clowns that we are – started unraveling from “up/down” to “mine” (a la gulls in Finding Nemo), to “Bud Wise Er” (a la bullfrogs in long-ago Superbowl ad).
Excellent send-off by Geordi.
YHC considers it an honor and pleasure to lead. Thank you for the privilege.
Announcements
Young Life Mud Run this Saturday at the WWC. $40. Family oriented. 4mi competitive @ 9:00 and 2mi rec @ 10:00. Sign up online (ylmudrun.com) or register on site Saturday.
Men’s Shelter Mission I’m Possible needs men to help lead workouts on Saturdays at 9:00. More info on F3 site.
Playing the hand you were dealt
A cool misting rain greeted our merry band of men this surprisingly-cool July morning. Sissorhands came jogging in just as we got going. Here’s the thang:
Warm-up: lap around track; second lap w/Frankenstein (aka Toy Soldier), back-kicks, high-knees, internal skip, external skip. Mosey to parking lot.
COP: 15 SSH, 15 4-count chest-to-ground Merkins, 15 IW, 10 4-count side lunges, 10 mountain climber
Mosey to playground, cards dealt to each (52 + jokers). Each man in turn: Call each card, join in called exercise, repeat until you finish your hand. 10-count between hands. Aces=1, Faces=10 except Q of Spades = 11. Joker is wild – holder’s choice (SM got one and called single dead bug – crowd pleaser. Pele got other – 4 LBC)
- Hearts = Spartan burpie (bonus = regular burpie)
- Diamond = Merkin (bonus = diamond)
- Club = supine pull-up (bonus = regular pull-up)
- Spade = dead bug (no need for bonus, it’s plenty fun as is)
With one round done and time running short, mosey to bleachers for speed round: Q calls suit, 5 of called exercise until get to Joker, then audible for more, for Mary, or time out.
- Hearts = squats (bonus = jump squats)
- Diamond = CDD (bonus = feet on bleachers)
- Club = lunge (bonus = Sister Mary Catherine – no takers)
- Spade = dips
Joker finally shows it’s face with just enough time to mosey to school, grab some wall and 60sec people’s chair with 20 air presses in cadence.
Mosey to parking lot for name-a-rama and announcements. Solid send-off by Pele.
Moleskin
Hard to believe it’s mid-July and in the 60s. Welcome relief from the heat.
Travel claimed a few men, taper claimed another (though how missing a no-run, moderate intensity workout can be excused by “taper” is a mystery to YHC), and I’m guessing the patter of rain plus the siren song of the fartsack claimed the rest. Those who did come were not disappointed by the mix of exercises and few seconds of breath-catching between card calls. Intensity may have drifted a bit north of “moderate” with the second round of cards, as there was no pause between calls and no 10-counts. People’s chair w/presses that YHC failed to synchronize (presses ended with 10 more seconds of chair time) was a real #crowdpleaser. As always, I consider it a privilege to lead. Thank you for the opportunity.
Announcements:
F3 Camp @ Camp Thunderbird August 16-17. Much fun was had by all last year. Real deal for all activities and food. Don’t miss it.
Young Life Mud Run is Sept 20. Info @ ylmudrun.com
In the cards
12 lucky Pax fought of the lure of the fartsack to see what YHC was dealing up for today’s downpainment. Here’s how it played out:
* COP:
Mosey to bus lot
- 10 SSH
- 10 Slow Squat
- 10 Seal Jack
- 8 8-count man-makers
- 10 IW
* Time for cards: YHC reviewed card rules:
- Diamonds = Merkins (up the ante = diamond merkin)
- Spades = Dead bug (on back, lift straight left leg up to straight right arm, repeat other side)
- Clubs = Supine pullup (up the ante = regular pullup)
- Hearts = Spartan burpie (up the ante = regular burpie)
- Face cards = 10, Ace = 1, 10-card = ten-count, No jokers (seriously)
Amble over to playground and executed above cards, with few audible 10-counts from YHC.
****
Wishing it was done, but six minutes remain. How fortunate. Just enough time for some Mary:
- LBC
- Russian/Mason/Swiss Twist
- Protractor
- Flutter
- Dolly
(counts on Mary was not noted by YHC, but fit nicely in time remaining)
*Moleskin:
With 90%+ humidity, you couldn’t move this morning without sweating, and we were doing some pretty intense moving. T-claps to the Pax for gamely going along with YHC’s card play. Apologies to those looking for more Moderate than Intense. Great meeting some new faces (new to me), and a privilege as always to lead such a solid group of men.
Announcements:
- Deadline is July 15th for this fall’s Mud Run (October 4).
- F3 Dads this Saturday, 09:00 at Col. Beatty Park.
Stone v Rock
The Thang
Mosey through parking lot to front of school and back. Circle up on grass by flagpole.
20 SSH
20 18 8-count T-merkin (1-down, 2-up, 3-right hand high, 4-regular, 5-down, 6-up, 7-left hand high, 8-regular)
20 IW
20 Squats
Count off in pairs.
Partner 1 lap around field and plank at HS wall until all 2s at wall. Partner 2 gets a rock and meets partner at wall.
Rotate: put down rock and move one rock toward street. End pair run to opposite end.
Partner 1: people’s chair with rock press /P2 sprints to parking lot, lunge walks back. Flapjack.
Rotate
P1 curls/P2 sprint to parking lot, bear crawl back. Flapjack.
Rotate
P1 tricep extensions/P2 sprint to parking lot, backward lunge walk. Flapjack.
Rotate
P1 straight arm front raises/P2 sprint to parking lot, inchworm back. Flapjack.
Rotate
P1 good mornings/P2 sprint to parking lot, long jumps back. Flapjack.
__________________
P1 – get another rock, P2 leave rock, lap around field, get rock and meet P1 at Spirit Rock in front of school.
Catch me if you can: P1 starts running with both rocks, P2 does 5 hand-release burpies. / Starting at the busses, front two teams circle to back and trade rocks with back two teams. 10 regular burpie penalty if a rock touches the ground.
Audible just before the shrubbery b/c time: all take 10-burpie penalty and grab individual rock: return rocks and circle up near flagpole.
Extended Flutter session (40? in cadence) by early-returning pax as rest staggered back.
5 burpie closer.
COT
Moleskin
Rock?
Stone?
The difference between a rock and a stone varies depending on who you ask. The consensus from YHCs web research is that a rock is the natural thing and a stone is what you get when you take a rock and do something to it, like breaking it into riprap (which is what we were using today). But I’m not a professional, so for the burpie closer, both answers were acceptable. This was the best source (in YHC’s opinion), and worth scanning at least to the last bit, which is worth the read: http://geologywriter.com/blog/stories-in-stone-blog/rock-or-stone-is-there-a-difference/
It’s hard to know what size stone to grab for any of the F3 workouts, because too small and you’re just cheating yourself from a solid beatdown. But too big, and you can’t do some of the called exercises, or at least not in good form without risk of injury. YCH wanted to help share the wisdom of our decision making in selecting a stone. Thus the rotations.
The guys who were standing in front of the SmartCar sized stone when “Rotate!” was called never had to face the consequences of their decision. But they didn’t know that when P2 went stone hunting. I’m sure in their hearts, they were bummed, but I think I saw some grins on their faces – probably just for show. I’m sure there’s a moral to this story, but YHC’s brain hasn’t recovered enough oxygen yet to figure that out.
T-claps to FNG Beaker: great to have you join us in the gloom.
YHC’s first Kevlar Q. Didn’t think we’d run out of time – I apologize to the Pax for cheating you out of the full CMIYC loop. Won’t happen again.
Announcements:
Area 51 F3 Dads coming back to Beatty Park in June. Open to any 2.0s (boy/girl) with F3 Dad. Will have light workout with focus on fun. Reach out to Header to sign up to Q one of the 4 Saturdays. (Great way to headlock neighbors/friends and get them into F3 nation!)