Author Archive Udder

Schweaty Stairway to Heaven

Cars started to slowly trickle in and shadowy figures emerged from their air conditioned comfort. Second guessing their decisions to wake up, get dressed and blindly follow some fool’s idea of a good workout. Luck for me, I am that fool and I have that great idea, so I guess you could say I had the upper hand.

“And you’re gonna need it”

Quick DICCS/Disclaimer to appease the lawyers and we start.

Ickey felt our first movement was unnecessary and ill-conceived. I don’t disagree, but something told me to hold at the launch to preform 10 Burpees to start. Good thing I heard voices as LIFO extraordinaire, Scabby, jogged up to the circle just in time to move out.

Mosey out CCHS and down Little Ave, turn right on McMahan Dr, right on 51, right into CCHS and up the parking deck to the top. Circle up for a quick COP.

SSH, Windmill, IW, Mtn Climber and 1:30 plank

Mosey on down too far stairwell. Descend and get in the People’s Chair while YHC lays down the skinny on our Thang.

We start at the bottom, do 4 Merkins.
Ascend first flight, do 8 Merkins. Descend to bottom, do 4 Merkins.
Ascend first flight, do 8 Merkins. Ascend second flight, do 12 Merkins. Descend second flight, do 8 Merkins. Descend to bottom, do 4 Merkins.
Ascend first flight, do 8 Merkins. Ascend second flight, do 12 Merkins. Ascend third flight, do 16 Merkins. Descend third flight, do 12 Merkins. Descend second flight, do 8 Merkins. Descend to bottom, do 4 Merkins.

108 Merkins later and much heavy breathing we move over to the next stairwell. Repeato with LBC as exercise and reverso (top floor to bottom).
16,12,16 / 16,12,8,12,16 / 16,12,8,4,8,12,16 = 184 LBC

Move over to last stairwell and do Squat reverso again. (bottom to top)
4,8,4 / 4,8,12,8,4 / 4,8,12,16,12,8,4 – 108 Squats

Mary was called for as the six rolled in. All present and accounted for we took the long way around the stadium to Little Ave and back into the launch lot. Three-ish mins of mary and a final round of 10 burpees till time.

Chelms sandbagged till the Squat tower and Snuka worked hard to keep him honest. T-Claps to some very strong Respects. Mr McGoo is also in the 50+ club and was burning up some merkins.

Mumblechatter was loud and proud throughout the duration of said events. I expect nothing less. Strong words of encouragement from COT about 3rd F and finding your place in the community. Lots of opportunities to step up and take this thing to the next level.

T-claps to everyone that endured YHC’s 45 minutes of suck and I look forward to doing it again soon.

Udder out (five days later šŸ˜‰

Triple Nickel Sammie

YHC has a hard time summoning the desire to drive from Steele Creek to A51 sometimes. What can I say, I’m lazy. But when I saw Lorax post his need for a Q this week I jumped at the chance to Q. But not without waiting a good 15 mins to see if anyone else would take it. šŸ˜›

So with the ball of snakes swirling last night I concocted a plan that would leave, at the very least me, everyone sweaty and smoked. With 7 on the line, not including Lorax, and a short disclaimer that was BrushBack approved we launched this weeks version of ANVIL.

Mosey out by entrance 4 and circle up for COP in the lot.

Cop IC x 10 SSH, IW, Merkin, Mtn Climber and LSS

All warmed up we grabbed some lifting rocks at the baseball field.

In parking lot we got acquainted with our rocks with a set of Curls, Push Press and Tricep Ext. x 10. Fully aware of our bad rock picking decisions, we began our first Triple Nickel.

Rock Merkin x 5, run to island, Rock Squat x 5, run back to start = 1 round
After 5 sneaky hard rounds we placed, gently, our new igneous friends back in their habitat to wait for our return on another day.

Mosey to playground for three rounds of 5 Pullups, 10 knees to chest (while hanging) and 15 Merkins. Swing-sets are slippery in the morning and subsequently dangerous when grip strength deteriorates rapidly. #dangerdanger #crowdpleaser

Early finishers got a prize in the form of plank outside the playground.

Mosey to HotBox where we started with a round of peoples chair with arm raises. head around to the benches and jump into another three rounds of Jump ups x 5, Irkins x 10 and Dips x 15. The PAX rushed through this and were left with no choice but to repeat it in reverse. Jump ups x 15, Irkins x 10 and Dips x 5. Circle back around to the front of HB and PC a little more.

Mosey over to center driveway for an unsavory animal walk down the way.
Bear crawl/CDD x 5 each tree to halfway (4 trees)
Flip it over for Crab walk/Lbc x 5 each tree (remaining 4 trees)

We missed 2 trees at the end. šŸ™

Mosey to north face’s little brother and finish out our Triple Nickel sammich. Monkey humper x 5, run hill, calf raises x 5, run back = 1 x 5 rounds. I love making people do Monkey Humpers cause no matter who you are, you just look stupid. HA! You’re Welcome

Mosey to get some much needed Mary in at far end of launch lot.
Heels2Heaven x 10, Flutter x 10, Dolly x 10, Backscratcher x 10 and Box Cutter x 10.

Flip it over for a 45 sec reg plank and 15 sec 6ā€ hold to AYG to launch.

Sitting in an office chair Moleskin
Ickey Shuffle is turning it on this season. Admittedly, he claimed to only be at the front because he can sprint well and short distances are his friend. Don’t be modest my friend, you are looking svelt and I can’t wait to see you tear up BRR this year. Snuka was grinding it out like usual. This 57 yr old wunderkind is a specimen for sure. I wanna be like him when I grow up. Brushback said he found his abs on the Knees to Chest and realized they were non existent. Hammer wore his reflective vest even though I reassured him we would not leave campus. Clover and Mr Magoo continue to bring it with each week. Keep up the good work. YHC about smoked himself more than once and officially won the AYG even though Ickey and Snuka were steps ahead, they stopped short of the cars. All the way through wins the race. Or in the immortal words of Sean Connery from The Rock, “Losers always whine about their best. Winners go home [with] the prom queen.” * #lifelessons

*edited for family friendliness

Announcements
Sign up for Crane relay – https://f3southcharlotte.com/2019/04/28/crane-relay-part-deux/

Beer Run – check slack channel #beerrun 5/18/19

Unofficial F3 event that rhymes with “shmearsmile” 6/7/19
check slack channel for details

F3 Dads Camp 8/16-8/18 – https://f3southcharlotte.com/2019/04/18/7th-annual-f3-dads-camp/

TAP for Hammer’s former foster child who committed suicide. Also for Red Rocks and his continued recovery.

How many rounds is too many?

Iā€™m not gonna lie, I would have rather stayed in bed this morning with the temp just hovering around the freezing point. But 14 pax had a better idea and YHC had a marchmadness plan. With two FNGs in tow and a partially heard disclaimer we launched.

Mosey around the lot to pick up the visitors. Mosey some more around the parking lots. Pax thought YHC was lost but we wound up just where we needed to be. Circle up for some COP

Cop 8 exercises x 8 and 16 IC – SSH, IW, Mtn climber, Flutter, Merkins, Squat

Mosey to halfway between playground and pavilion. Partner up and run the first round of RockZero madness.

64 – 8 rounds. P1 runs to do 8 pull ups at the playground. P2 runs to do 8 dips at pavilion Run back and meet for 2 burpees each. Flip flop exercises and repeato till you get to 8 rounds. Should get you 4 rounds of PU (32), 4 rounds of dips (32) and 8 rounds of burpees x 2 (16)

Little plankorama to wait on the six and one phone call from the M. Mosey to the volleyball courts.

32 – 4 rounds 8 sand pushups/lunge walk/8 pushups last round bear crawl. #crowdpleaser

Mosey to pavilion ramp

16 – garbage can suicides – 16 assorted Mary at the top. Run to last trash can and back. Thatā€™s one. Repeato for all seven cans and stride out to the parking lot

8 – 2 corner to corner runs. 8 ccds to start and end. From soccer field corner run zigzag across field to Ā¼, Ā½, Ā¾ and to the end. Walk to the opposite corner and repeato back.

4 – 8 flutter on end line then sidestep to half field. 8 flutter and sidestep otherway to end. 8 flutter and backwards run across 1/2 field to 8 flutter and a stride to the end.

Mosey up to parking lot where we had one stop for peopleā€™s chair and a potty break. Mosey to middle parking lot.

2 – 2 out and back runs from light pole to light pole with 8 Merkins on each side

Mosey back to launch and down the lot to bottom. There were eight upsets from a 10 seed or lower in round 1.

1 – 8 burpees stride out to end of parking lot

Circle up for a round of American hammer IC x 16 and Heels2Heaven x 16

Moleskin: hard work by all today with a solid group of 15 on a cold day morning. T-claps for ductwork and chaos for bringing out some new guys. YHC thinks Geraldos hearing is going as he missed the whole disclaimer but was able to keep an eye on cadence and remind YHC that he is rusty. Thatā€™s what not posting for a month gets ya. Strong work from hammer, sprockets and brushback who were all out front. I gotta admit I think the garbage can suicide is one of my fav things to force pax to do. The sandpit is an exciting place as well. Last round bear crawl sub for lunge was a shoulder smoker. Our two FNGs were stride for stride with their sponsors. Mr. Jenkins and Pythagoras are great additions to the pax. Humbled to lead. Tks for the Q gents. Enjoy your sat and go Murray state. Cause Syracuse already stunk it up for me. Udder, who likes to do the flutter, out.

Announcements: There are many races in the near future. Pick one and get training. Crane relay V2 in July. Fng/welcome back Kotters day 3/30 at blakeney. Check the schedule for details. Ductwork with the eloquent outro prayer.

Celebrity couples got nothing on F3

First there was Brangelina,Ā then Kimye, Bennifer,Ā TomKat and who could forget Billary.Ā All good celebrity couples have a conjoined name. One expects no less from SOBLand’s premier and most popular AOs. Thus today, I declare a new power couple in the life of the F3 community. SwiftPipe.Ā – Flipper says ā€œI hereby swear I had no foreknowledge of said AO re-naming nor shall YHC commit to honoring said dubbing. Ā Should SOB choose to enact vengeance upon he who so besmirched said AOā€™s good name, let the record say YHC abstained from the subject entirely.”

In other news, 32ish pax gathered to start a Tuesday morning off with the DRP. With a few pre-runners trickling in YHC disclaimed a fairly unruly group. Swift departs with a few Bagpipe pre-runners in tow down to Rushmore Drive. As Flipper peeled off to go meet the 5:30 bootcamp crew the attendees of Swift followed one Udder-ly terrific guy to the Bull Ring.Ā – Flipper says ā€œYHC was thoroughly amused by the chorus of ā€˜bye flipperā€ when peeling off at the bull ring to jaunt, nay sprint to the launch. Ā Bagpipers were less amused by my less than early arrival, the Q search was almost at an end and a Qtiny brewing when I puffed in and weezed my way through a disclaimer. Ā Crisis thus avertedā€¦.”

Swift Thang
Dynamic stretches of various shapes and sizes. Much lamenting for anything resembling a traditional bootcamp exercise. The soccer arms and soft hands were safe another day.
Yasso 800’s – YHC asked the pax to calculate a marathon pace of their choosing. We divided up into 3:00, 3:30, 4:00 and 4:15 pace groups. Run 800 at pace. Recover jog at pace. Repeato until 6:05ish. Ready, Set. Go! Several got to 7, most to 5 and a few to 4.
Mosey on back to the start for a quick round of Mary. Cause core is not a bore.

Bagpipe Thang
YHC arose early to provide a gear driven beat down, but at the last minute diverted to method which would provide more scenery, if mildly less brute force.Mosey down past the Wells Fargo ATM to circle up in the Courtyard-adjacent parking lot for COP

  • SSH X15 IC
  • LSSX15 IC
  • LSMX10 IC

Mosey to the fork in the sidewalks near the fitness trail, divide in twain. Ā Group 1 runs down for 10 pull ups and returns to plank while group 2 runs to the first patio for wall-tar-jai and the second wall for burpee jump ups, return to fork and flapjack. Upon return of group 1, group 2 runs again for wall tap sit ups and burpee jump ups, group 1 journeys to the trail again for pull ups and dips X10. Parallel Indian run back past the launch (donā€™t get run over) and pause at the traffic circle.Ā Divide in Twain once more for a jaunt to the Duckworths lot and back while other group plank-jacks. Ā  Little bit oā€™ Mary (HTH & Low Slow Fluttah) Mosey to the bottom of the deck and split evenly yet once more forā€¦Group 1 Balls to wall while group 2 stair suicides to 1, then 2, then 3ā€¦ Flapjack. Group 1 heel tap peoples chair while group 2 suicidesā€¦ until the actual time registers and Q calls an audible to return to base. Rejoin the sifters forā€¦. Mary? Clearly Udder doesnā€™t know Swift is only a cardio thang but who cares. Out

Moleskin:
Swift: There are some wicked fast dudes in F3, but we already knew that. About a month ago I offered up my services to play “rabbit” to the greyhounds. Bratwurst had a place for me and my fate was sealed. Thanks for putting up with my 20 year old memory of HS and College track workouts. I enjoyed the time with other runners as most of my runs occur in the afternoon solo. I will def be out for more running workouts as I know y’all can only help me to get stronger and faster. Until next time.

Bagpipe:YHC had never posted Bagpipe when Tagalong suggested a Q stopā€¦ sounded awesome to me. Ā This crew is TOUGH. Ā We covered almost 2.5 miles while working some oft disused muscles in our drive to get swole instead of swift. Ā YHC will happily return in the near future to either dish, or be dished upon, as the PAX have absolutely 0 quit. Ā Thanks to the site Qs for the opportunity, always a pleasure to visit our SOB brethren.

Announcements: Joe Davis – March 9th 2019

Bring your bells inside on cold nights

Seven foolhardy F3 #wamrappers found themselves in a situation. That situation, was a kettlebell complex with a pyramid twist. #F3style Sage advice was given the night before and then Alf didn’t even show up. Disclaimer stated, albeit poorly, we mosey’d on over to the deck.

Camp Gladiator was in full effect on the ground floor, so we took it to level one so as to not intimidate the campers or embarrass ourselves. Sidenote: music is nice for AMRAP workouts.

Getting to that Thang

  • KB Deadlift
  • Merkin
  • KB High Pull
  • Merkin
  • KB Swing
  • Merkin
  • KB Goblet Thruster
  • Merkin
  • Run up ramp to level two and down stairs to bells

That’s a set. Start at 5 reps. GO, GO WAMRAP!!!!!! Add a rep each set to make it up the pyramid. 20 mins in, we reached the top of our respective pyramids and it’s time to head back down. But this time, run up the stairs and down the ramps back to bells.

Finish up your last set and climb stairs to level 2. Plank w/6″ hold to AYG down ramp and back to bells.

Grab the gear and hoof it back to the launch.

Moleskin: No matter who leads the WAMRAP it will suck. That’s the point. So just hunker down in your own little pain cave and push on. Great work by all today. After 3 rounds there was a pile of clothes in the hallway as the PAX were heating up. #missionaccomplished Merkins in-between KB exercises were unsavory but necessary. No surprise that McGee, Purell and Orange Whip had the lead and 12 reps. Flipper and Squid knocked out 11 and YHC and Stumpy put in 10. No Camp Gladiators were hurt in the making of this workout. But I did go give my brother, F3 Electric Slide, a big hug afterwards. He is their clipboarder. Till next time. SYITG

Announcements: Joe Davis, BRR, F3 Golf and don’t forget to register for the Xmas party.

Tri-ception

13 grizzly PAX showed up for a surprise beatdown on one of the smaller of muscle groups. The Tricep. Was this intended? No. But somehow we arrived at the intersection of Diamond Merkin Avenue and Dip Boulevard. Here’s what went down.

YHC came in hot and gave the disclaimer while still tying shoes. #flipperlovesitwhenIdothat PAX properly disclaimed we mosey. After a trip across the parking lots circle up for the ole COP.

COP x 10 IC

  • SSH
  • IW
  • Mtn Climbers
  • Merkin
  • Flutter
  • Hello Dolly
  • Low Slow Squat
  • Double Lunges (lunge fwd and then bwd to the 4 count)

10 Burpees OYO

Mosey to the HotBox for Thang 1 – 3 rounds of increasing reps 10, 15, 20
#crowdpleaser

  • Diamond Derkins (decline merkins)
  • Dips
  • Diamond Irkins (incline merkins)

Peoples Chair to recover w/50 arm raises (missed 10 burpees OYO – but we made it up)

Move over to soccer field ramp for Thang 2. Suicides. Split into 2 groups. (this was thought out, but then YHC completely forgot what I wanted to do – so we winged it) #qfail

  • Round 1
    • Group 1 stayed up top and did jump squats
    • Group 2 did suicides to each garbage can
    • Flapjack
  • Round 2
    • G1 did lunges
    • G2 did the reverse suicide for each garbage can
    • Flapjack

Some more Peoples Chair w/25 front arm raises and then we did 10 burpees OYO.

Mosey over to baseball field hill for Thang 3. Triple Nickel

  • 5 CDD at top of hill
  • Run down
  • 5 Jump Squats at bottom
  • Run back up
  • Repeato 5 times

Plank to wait on 6 and we may have done 10 more burpees OYO.

Mosey over to main driveway for Shuttle Pyramid. Increasing Hand Release Merkins at each tree. 1, 2, 3, 4, etc to 8. Air Chair then go back down the pyramid. 8, 7, 6, 5, etc to 1. #TBQ Plank.

Mosey to middle of back lot and settle in for some Mary.

6ish Mins of Mary – each PAX picked an exercise IC x 10

  • LBC
  • American Hammer
  • Heels2Heaven
  • Box Cutter
  • Makhtar N’Diayes (tks runstopper)
  • Freddie Mercury
  • Rosalita
  • High Flutter
  • Good Mornings
  • Dolly
  • Burpees
  • (can’t remember 2 others)

AYG to the start. Fin

Office Chair Moleskin: Solid group of PAX in this cold yet surprisingly humid morning. Fog was abundant and YHC tried to keep us in lit locations on the parking lots or away form the traffic altogether. #safetyfirst The usual suspects were out in front, but there were a few nags that busted up front to nip the front runner at the tape. #gettingstronger The triceps became the unfortunate scapegoat of this workout as the merkins were in abundance. YHC had some muscle failure in the hotbox. Those 3 sets were no joke. We had a few Q fails this morning but we took it in stride as this isn’t YHC’s first rodeo and the punishment flows free from this PAX swirling ball of snakes. Good work to Mr Magoo who braved his second workout since Monday Basecamp and learned what a true F3 workout was like. #thereisnomodify Note from the Site Q’s to remember your brothers in the gloom at the closing of this holiday season. Call em, Slack em, Loop em back in. We’re stronger together. Thanks for the opportunity to be sharpened by the iron that this AO forges. Strong takeout by Lorax #HIM

Announcements:

  • Joe Davis 5k/10 sign up – March
  • Donations for Chimbote trip – See Chelms
  • Cooter is home and doing well
  • Reminder to reach out and bring those Kotters back into the fold

Stone-iversary 6.0

Stonehenge is perhaps the worldā€™s most famous F3 monument. It was built in several stages: the first monument was an early henge monument, built about 6 years ago, and the unique post henge drinks circle was established in the late Frehleys Comet period about 2017 AD. In the early Haggis/Dolphin period many AOs were built nearby. But none as prestigious as Stonehenge.

Today, together with Davinci, Stonehenge forms the heart of SOBs Saturday painfests, with a unique concentration of flatulence and perspiration.

24 strapping fellows paid homage on this cool and breezy morning reminiscent of the English highlands.

But enough history, letā€™s talk caber tossin.

COP – short warmup with much mumblechatter and Q fails. SSH x 20, Squat x 15, Merkin x 15

Mosey down to almost corner of Bally commons and Bally Corp place. Partner up. Catch me if you can to the fitness trail just before bridge. .7 or so miles. Plank up to wait on the six.

Split up into two groups and head down to each set of pull ups bars for a Mini Murph. 5 sets of 10 pull-ups, 20 merkins and 30 squats. This def was a #crowdpleaser and a baseline of sorts to think about what you may need to work on this year. YHC needs to get some pull-ups in more often.

Return back to middle to regroup. Mosey up to bridge for some 11ā€™s. Start at bridge with monkey humpers, run to second street lamp and do lunges.

Mosey down hill to parking lot and partner up again for final catch me if you can back home. .5 mile

With #tbq achieved we circled up for ye olde COT.

Moleskin: Markettimer had a well timed last min media push on slack that brought the pax out for the 6 year anniversary of SOBlands oldest workout. Wingman dug up the first BB and it was a ā€œblastā€ from the past regaling the efforts of many prepping for snowruck.

Everyone put in a solid effort this first day of the new year. I wish you all the very best in 2019 and remain blessed to be part of this amazing brotherhood. Tks to the Stonehenge leadership for allowing me to lead.

Announcements: Joe Davis Race – March

Gifts that keep on giving

Showed up early to locate some rocks and found none, nada, zero, zilch. Back to the launch to meet up with todayā€™s crew. The fishing hole got repd online but didnā€™t bring the record pax. No worries. No new guys. No disclaimer. No excuses. No running… meh maybe a little.

COP – IC x 10 – SSH, IW, LSS, CDD, Peter Parker, Parker Peter

Run to rock pile at library next to practice field and pick a lifting rock to get cozy with.

Line up abreast. Lunge/Thruster (lunge walk right then left leg and thruster) = 1. Down about 20 yards and back. Move to guy on your lefts rock. Repeato until you get back to your original rock.

7ā€™s – 7 of each thing = 21 reps x 3 sets – ascending burpees each set. 1, 2, 3

  • Curl (lower half curl, upper half curl, full range curl)
  • Tris on bench (extensions out past head, skull crushers to forehead, close grip press)
  • Thruster (squat, press, full thruster)

Line up abreast again. Squat lateral walk – walk left with rock out front. walk back to right. Width of parking lot. ~10 yards. Move to guy on your lefts rock. Rock overhead this time. Repeato until you get back to your original rock alternating out front hold and overhead hold.

Mary IC x 10 w/rock – There were flutters w/press, American hammers, LBC, a round of slow merkins and one other.

return rocks and run back to launch. 

Last item with about 3 mins to go. Merkin challenge to failure. 1 merkin, jump hands to diamond merkin, 1 diamond, jump hands to wide arm Merkin, 1 wide arm, back to normal. next set is 2 each, and 3 and 4… go to 5 if you can. when you canā€™t jump hands, walk them in and out. when u tap out, go to elbow plank.

5 days later moleskin – I named this for obvious reasons. There was stink and stank and stunk. No thanks to YHC and Frehelys. All were silenced during the rotating rock lunge thrusters and side walk rock. Leg day does it every time. Merkin challenge at the end helped the pax to finish with a bang.Ā 

No announcements. Marco on the take out.Ā 

Privileged as always to lead.Ā 

Old Course Remorse

12… nope 11, made the trek to Calvary Church for this week’s chilly installment of Anvil. As everyone emerged from the warmth of their vehicles much attention was given to the attire each PAX was sporting. An assortment ranging from hoodies to t-shirts, pants to shorts and two in straight up tights. No newbies so off we go, not to the hotbox as requested by Brushback.

Head out of the windy confines of the “high ground” that Calvary Church occupies and onto Rea. Mosey down to Bevington. Regroup as we have already had a casualty to the uneven yet ground down sidewalk along the tree lined street. Our 12 had become 11 as a turned ankle rendered Hammer lame. Hope it’s minor issue Hammer. #iceup

20 SSH IC at Bevington and mosey on to Old Course.

Hold at Old Course for instructions on the McGee Special or “Peaks and Valleys”. At the peaks do Hand-Release Merkins. In the valleys do Jump-Squats. Start with a set of 5 and up it by 1 every consecutive set of peaks and valleys. 6, 7, 8, 9, 10… You get the idea.

The goal was to get to the stop sign of Old Course and Piper Glen. Snuka, Lorax and Brushback would have made it if I didn’t call them back to the 10 spot. We held up for the six and then reversed it on the way back out starting at 10 and going down to 5. Peaks = Jump squat, Valleys = HR Merkins.

Plank it up and wait on the six at Rea and Old Course. 15 American Hammers then As Fast As You Wish, AFAYW, to Bevington.

Regroup with some plank work and head up to Calvary entrance 4. At the bottom of entrance, I know I know – we don’t do exercises at the bottom of the hill, run up AFAP and do 10 HR Merkins, 10 Jump Squats and 10 Burpees. (no flying squirrels)

Mosey across the parking lot sprinkling in some side steps left and right, backwards run and finish it with some dynamic stretches. Frankensteins and Buttkickers.

Circle up for Mary. In Cadence LBC x 15, Freddie Mercury x 15 and Dolly x 15.

Done/Frozen

Moleskin:
A strong group out there today. No one was left behind as the wienke was aggressive just like McGee. šŸ˜‰ Old Course is a bit far from Calvary but worthwhile in order to get in a hill beatdown. Pair it with some exercises and you can convince the PAX that they did a Bootcamp and not a Running workout. (SHHHH)

Thanks to Lorax for posting the Q spot on slack. I need an excuse to bring my butt all the way back out to A51 from Steele Creek more often. #lazy #lunchrunner

Take out by Lorax

Announcements:
A51 xmas party – Sign up ends today. Get your spot

Joe Davis in March

Moisture Effort

Eight pax came out to get swole. We tried to match the moisture in the air with our volume of sweat now dubbed, Moisture Effort. Quick disclaimer as weā€™re all aware of the rules and mosey round the parking lot to wait on any LIFOs. None arrived so off we went to the track. Entrance to the track was denied, locked gate, so we bent the rules ever so slightly and careful mounted the fence to proceed.

COP – IC
SSH x 20, IW x 20, Mtn climber x 20, Merkin x 10

The Thang part one
Track lap with stops every 50 meters to do exercise x 5. Plank/peopleā€™s chair Ā to wait on six

  • Lap one – SSH x 5 and IW x 5
  • Lap two – American hammer x 5 and flutter x 5
  • Lap three – mtn climbed x 5 and Merkin x 5
  • Lap four – jump squat x 5 and sister Mary Catherineā€™s x 5 (jump lunge)

Carefully climb back over the fence and head up to Semis second home. Grab a lifting rock and proceed to the baseball fields.

The Thang part duex
Biā€™s, Triā€™s and Shoulders sets

  • Station 1 – Biā€™s: do 20 supine pull-ups and 20 bicep rock curls. Run to stairs and back
  • Station 2 – Triā€™s: 20 dips on bleachers then 20 triceps extensions with rock. Run out and back
  • Station 3 – Shoulders: do 20 decline merkins then 20 over head rock presses. Run out and back.
  • When done do 10 bent row rock pulls and 10 good mornings.
  • Circle up and supersize it with 3 rounds of increasing reps by 5 bicep curl, overhead press and tricep extension. Start at 10 and push through 3 sets to 20. AFAP

Return rocks to their home and grab some wall. Quick peopleā€™s chair then move into some Mary.

Six Minutes of Mary – each pax gets a chance to pick an exercise x 10

  • Fireman Ed – 10 slow count merkins
  • Mailman – 10 something I forgot (Merican’ Hammer)
  • Sardine – 10 CDD one legged
  • Uncle Rico – 10 Freddie Mercury
  • Hannibal – 10 LBC
  • BOG – 10 flutter
  • Thunder Road – 10 rosalita
  • Udder – 10 heels to heaven

Moleskin:
Nice to see some new faces, Mailman and Sardine, amongst the oldies but goodies. Mind the track fence when it’s wet. Danger Danger.

Track work may be monotonous but sprinkling in some holiday cheer with exercises every 50 meters keeps it fresh and the HR up. Uncle Rico led the way with his #smokeboots and nothing YHC could do would slow him down #tclaps. Fireman Ed and Sardine were huffing and puffing on my six as I tried to catch Rico. TR, BOG, Hannibal, and Mailman were all grouped right behind. A solid effort by all.

Rock work can be a blessing or curse depending on if you chose wisely or poorly. Everyone grabbed a solid stone, didn’t see any pebbles out there, and put in work. The station work was a grinder and the supersize me sets were just what we needed to be bulging from our fresh pressed button downs today#urwelcome.

Finish it up with some crowdsourced Mary and we call that a workout. Mailman has his VQ this week at Centurion so he got out the nerves with his Mary call.

Blessed to be able to lead and be lead by this fine group of men.

Announcements:
A51 xmas partyĀ Saturday 12/1/18. See preblast for info.

SOB xmas party Friday 11/30/2018. See preblaxt for info.

Joe Davis Run 03/09/2018. See preblast for info.

Prayers for M Hannibal and family as she undergoes Skin Cancer surgery this week.