Author Archive Thin Mint

Cadence Practice & Sketchy Buckets

15 men showed up in the gloom this morning for a tour of Anvil. We did accomplish the goal of moving around campus and not staying in any one place for too long. Unfortunately, a little over 2 miles later we ran out of time for the last stop at Northface, an Anvil staple, so you did not quite get your money’s worth today.

The Thang

  • 530 mosey to the next lot for COP. No new guys so disclaimer was brief. All IC – SSHx15, IWx15, Squatsx15, Merkinsx10
  • Mosey to the front entrance of the church and circle up for Time Bomb Burpees – high knees in place until YHC says down. Burpee than back to run in place. Next man in the circle calls down and continue until circle complete with a couple more called by the YHC for good measure
  • Mosey to parking lot with the 6 islands for a few rounds
    • 10 merkins, sprint 2 islands, bear crawl 1 island, repeat sprint/bc to end and plank
    • repeat with backward run / crab walk
    • repeat with sprint / lunge walk
  • Mary – IC Flutterx10, Dollyx10, High Flutterx10 holding 6 inches in between
  • Mosey to pavilion for 10 step ups each leg, 10 derkins, 20 dips, run around light post, repeat
  • After 2nd trip around light post People’s Chair for the 6 – Air Press x20 IC
  • Mosey to YHC’s truck where various moderately heavy items were waiting (3 pairs of KBs 30-45lb, 1 pair of 50 lb DBs, 4 buckets roughly 50 lb each) and partner up
    • P1 sprint to the far light post, 5 merkins, hold 6 inches. P2 move with something heavy (a bucket or a pair of weights) to your partner. Hand off weight and sprint back for your merkins/6 inches. Do 2 rounds so each partner carries weight twice then LBC for the 6.
    • Switch weights with another group and repeat 2 rounds with 5 squats and hold squat
  • Mosey to the rock pile for a lifting rock. Civilian cadence Curls x15, OHP x15, Triceps x15, Squats x15, Regular count Curl & Press x 15, return your rock
  • Mosey back to launch. Not enough time for North Face so circle up for Sevens with Merkins and Mountain Climbers IC – try to stay in plank the entire time
  • One more round of Time Bomb burpees around the circle
  • Done. YHC on the takeout

Moleskin

We were treated to some amusement first thing this morning while Tiger Rag tried to get over to the launch point but was blocked multiple times by cones roughly the same color as his Jeep. With the group (eventually) assembled and Van Pelt instructed to put on gloves to protect his delicate mitts, we were off. During the time bomb burpees someone mentioned that with the PAX in control of when we burpee, stalling for the entire workout was technically possible. Luckily, the PAX quickly realized that running in place for 45 minutes is just about the most mind-numbing thing imaginable and we made it around the circle in decent time. Crisis averted.

Definitely heard some nervous chatter about the buckets feeling a little weak/sketchy on the bottom. YHC had never used them for things other than pulling weeds, washing the car, etc. and did say a prayer that a bucket did not give way and send pavers showering down on some poor soul’s legs. Apparently, Lowe’s blue buckets < Home Depot orange buckets. The only other mumbling was that of Ickey Shuffle asking where the rest of the weight was while digging around for 80 lb kettlebells. Rock sets were uneventful aside from VP reminding YHC that 3 comes after 2 when messing up calling cadence.

The 7s of merkins/mountain climbers were a smoker (thanks, Metro). Some knees were seen around the circle but more than a few guys made it through in plank the whole time. Strong work, gentlemen. YHC’s voice was definitely heard cracking once or twice during the last few cadence calls. Note to self for next Q: less cadence, more breathing.

Thanks to Udder who saved YHC some embarrassment during COT by whipping out his phone when YHC realized his own was in the other lot with the buckets. And, thanks to Paper Jam for the pavers that filled our buckets today — they are safely back at Centurion where I found them and remain un-bloodied for the time being. T-claps to Lorax, Knight Rider and Lambo who stopped on their way out to help YHC load the heavy stuff up for departure (btw – meant to ask if it’s Lambo or Lambeau? Saw it this way in another BB and went with it.)

Mumblechatter was relatively low for Anvil today as everyone kept their heads down and put in some solid work. It was an honor to lead this morning. Lobsta Roll and McGee run a great workout at Anvil – if you haven’t been or it’s been a while since you visited, come check it out sometime. I believe Ickey is on Q next week so it’s sure to be a good one.

Announcements

  • F3 Golf – sign up at F3golf.com and/or contribute to one of the AOs sponsoring a hole
  • F3 Dads – SOBs hosting F3 Dads this Saturday in the Bull Ring at Ballantyne Corporate Place at 9AM
  • Ragnar – there are a few spots available on some F3 Ragnar teams (including 2 on YHC’s team). Get in some good trail running and a ton of 2nd F. Plus, it’s after BRR when you’re going to want something else to train for. If interested, contact YHC or JRR Tolkien.

Coupon Day at Centurion

Thang

  • Mosey to the lot on Walsh for COP (Seal Jacks, IW, LSS, Merkins)
  • Partner up, size and speed don’t matter
  • One partner come with YHC to grab a lifting rock across the street while the other partner alternates 5 burpees / 5 squats until we return stands there wondering where the heck the Q went
  • Rock sets – partner with the rock does called circuit while other partner runs around the stadium, up stairs to top of the deck, across deck to the close stairs and back down to the lot. Tell your partner the exercises they are to do (#delegation) and flapjack. After the first set, YHC added 3 burpees at each speed bump (3 bumps total) to buy us some more time with the rocks.
    • Set 1: 20 OHP, 20 Curls, 20 Lunges
    • Set 2: 20 Merkin Left Hand on Rock, 20 Tricep Ext, 20 Goblet Squat
    • Set 3: 20 Merkin Right Hand on Rock, 20 Curl and Press, 20 Tea Bag Squat
  • If you have the rock, take it back to the pile while we do jump squats then mosey to the deck for some People’s Chair variations for a few minutes
  • Purple Haze count down to an AYG sprint halfway across deck, 10 CDD, AYG to the end
  • Mary for a bit
  • Triple Nickel on the short ramp (jump squats / merkins)
  • AYG back to launch
  • Various planking throughout the morning, much spent at 6 inches, while waiting for the 6

 

Moleskin

For those who arrived a few minutes early, we were treated to some yoga deep stretching instruction by Mermaid. The parking lot at Charlotte Catholic is so dark these days that no one actually knows if we did it right.

YHC twisted his ankle up a little last week and has been going light on the mileage for a few days so the original weinke was pocketed for next time (be warned) and the plan was for a full body workout instead. From the complaints compliments YHC received afterward, we were at least somewhat successful.

Only one new (to me) face in the darkness this morning and it was none other than Foul Ball. YHC learned quickly that he is even faster than everyone says he is. He and his partner Maverick were the ultimate Larry Birds today and YHC considered doubling the speed bump burpees for their team so the rest of us stood a chance of keeping up. T-claps to Checkpoint for accidentally doing extra burpees at each speed bump.

Alf (and anyone else unlucky enough to be at Anvil 5 or 6 weeks ago) probably recognized the rock sets that I shamelessly stole from his Q. Those rock sets killed YHC that day so it seemed a good idea to bring them back but with a little less rock and a little more running. Unfortunately for Fault Line, his partner Cane thought “lifting rock” meant the biggest possible rock you can lift without collapsing and they both were treated to some tough rock work. Mermaid took the prize for 2nd biggest rock and YHC is not sure who his partner was but is guessing it will be a guy who does not choose Mermaid next time. #chooseyourpartnerwisely

Thanks for coming out for YHC’s second Q and hanging through the occasional hiccup. Most of the jeering mumblechatter died off by the 3rd rock set so mission accomplished there. Lots of anxiety about “only left hand on the rock” was relieved when we reached the 3rd set and got to use our right hand (you’re welcome). Everyone pushed hard today as the men of Centurion always do and the group stayed relatively close together the whole morning. Great work, men.

Happy recent Birthday to Snowflake who was our official Centurion War Daddy. Thank you for the excellent take out, Paper Jam.

Announcements
– Sign up for F3 Golf before time runs out (F3golf.com)
– SOB F3 Dads is meeting this Saturday at 9 AM for workout and pool fun. Please let Honey Bee know if you are going to be there (PB: http://f3nation.com/2016/07/03/preblast-sobdads-pool-times/)

Bagpipe Burpees and More

21 PAX arrived at Bagpipe this morning (knowingly or unknowingly) for YHC’s VQ. Armed with recently acquired Q-school knowledge and a weinke that was promptly forgotten, this is what went down.

 

The Thang:
0530 – Launch and mosey across Brixham Hill to the K&M lot
– Somewhat coherent disclaimer given to our FNG followed by COP. In-cadence Seal Jacksx15, LSSx15, IWx15, Merkinx15
– Mosey to XPO patio by the lake and line up by the low wall for a timed pyramid AMRAP
– 4 minutes on the clock. Burpees/Jump Squats/Dips. Start with 2 of each, then 4 of each, 6, 8. Continue AMRAP until time is called and remember where you stopped.
– 3 minutes to recover but active recovery is the name of the game – must complete a lap of the lake then the rest of the time is yours. #notmuch
– 4 more minutes on the clock. Start where you left off and move your way back down as far as you can get. If you finish before time is called, you didn’t work hard enough on the way up – your prize is burpees until the clock runs out. Total of 60 – 100+ of each exercise completed depending on how far you got.
– Mosey down Brixham Hall to the bull ring entrance to run a compass (4 corners, but in a circle). 10 burpees at entrance then run counter-clockwise until in front of first building (Simmons). 20 CDDs and continue around ring to Hixon. 30 merkins and continue to Chandler. 40 LBCs in front of Chandler and stop. YHC asked Ringer to lead us in some Mary while we waited for the 6 – Freddie Mercuryx20, Flutterx20 (Thanks, Ringer).
– Mosey down Rushmore to the light-post lake with the steep grass hill
– Triple Nickel on the hill with diamonds at the bottom and squats up top
– Quick round of Mary to catch our breath (Flutter x 12, 6 inches, 45 degrees, Rosalita x 12)
– Take long parking lot (Ballantyne Medical II) cut-through back towards launch. Stop at first island and line up. On GO, bear crawl to the 1st island, broad jump to the 2nd island, AYG to road (Ballantyne Medical Place) and plank for 6 (or gasp with hands on your knees)
– Quick round of H2Hx15 in the next parking lot
– AYG back to launch for 615 arrival at COT where our Swift brothers were waiting
– Count off, name-o-rama, FNG named, YHC on the takeout. Done

 

Moleskin:
We covered ~2.4 miles in the 45 minutes with plenty of burpees and a little hill work. Possibly more running than you expected, but it could have been worse #YouCouldHaveChosenBratwurst

 

YHC is a big fan of AMRAP as well as getting the heart rate up and keeping it there which was the goal today. Starting the workout with 70+ burpees seemed to be a real crowd pleaser. Nonetheless, YHC saw a lot of guys really pushing hard this morning and not slacking on their pyramids.

 

YHC regretfully missed Fire Hazard’s Bagpipe Q last week so a return to beatdown hill (by way of the Bull Ring) seemed in order. Some worries about the rain last night making for a slippery hill, but we made it through without injury. Cobains to the guy trying to walk the loop who was met not once, but twice, by a sweaty wall of #HIMs.

 

Ringer was Larry Bird most of the morning, keeping us honest and pushing the pace. Soft Pretzel, Dear Abby and a definitely a few others were out front pushing hard as well. Some new faces for me out there so apologies if I missed a call out. YHC did his best to pay attention for the BB, but largely Q-failed. #thisishard. Will do better next time (Centurion on 7/8 – be there).

 

T-claps to the crew that showed up ahead of time to do some heavy lifting. YHC showed up early to mentally prep and found a sizable group (Tolkien, Mario, Fire Hazard, Flint, Ringer, Wild Turkey, Chipotle?, maybe more – sound off if I missed you) hefting large KBs, buckets, battle ropes, sandbags and more. Definitely appreciate your sticking around to support YHC’s VQ.

 

Big welcome to FNG Rubber Burn Out (John) who found us on his own. Pushed hard and kept the pace up all morning. Strong work today, brother. As many smarter men before me have said, the workouts won’t get easier, but you will get stronger. Look forward to seeing you again out in the gloom.

 

F3 has had a big impact on YHC in the short few months YHC has been posting so the opportunity to lead was exciting while also humbling and nerve-wracking. Thanks to Soft Pretzel and Outback for allowing me to Q and thanks to the PAX for your trust and support this morning – it was an absolute honor to lead.

 

Announcements:
Bagpipe/Swift sponsoring a hole for F3 Golf – See Wingman to help the cause and donate $5 or $10

 

F3 Dads off this weekend but back on 7/9 in a new location. Pre-blast/tweets with details to come but a pool was mentioned.

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