Zooming into SC you’ll see why cities need zoning. Once you get into SC, the street is crowded with a mishmash of gas stations, car washes, liquor stores, mini-golf and a suspect spaghetti house that is definitely not a front for some confederate mafia. :/
I didn’t celebrate much of the grand campus, but we kept it lively for 45.
Standard warm-up – SSH, ‘mericans, plank jacks and mountain climbers
Playground BLIMP. Divide into 6 groups. 1 running group goes around the playground. The other groups complete Burpees, Lunges, Imperial Walkers, Plank jacks. As the runner(s) finish everyone moves up a slot. Continue until everyone one goes through the full set.
R1 – Maktar N’Dye, No Surrenders, jump squats, ‘mericans 20 each with 20 heels to Heaven in the middle
R2 – Left leg burpee, Right leg burpees, incline burpees and decline burpees 10 each with 20 American hammers in the middle
10 (IC) hip slappers, 10 (IC) mountain climbers and 10 plank jacks (IC) x 5
Fun group today.
I got an Instant pot for Christmas. Send me any good recipes.
Six pax post polar
’rounded cones, palms press’d pavement
forging iron brotherhood
PAX – Beaver, Smokey, Lois, Sensei, Slim Fast and Wild Turkey
Solid groups of fellas ranging from 12 to Respect. We covered 2.3 miles and did a healthy helping of ‘mericans, and assorted bootcamp bassery. Depite less than ideal conditions, this crew kept the mumble to a minimum and put a solid effort.
Side straddle, Imperial Walker and Steve Earls
Head in the direction the elementary school, stop for Wheel-O-‘mercan. (that’s 60 to star your day.)
7s – Burpees and pull-ups then a school lap
BLIMPS with hose
7 Teams of 2.
Team 1 – burpees
Team 2 – Lunges
Team 3 – Imperial walkers
Team 4 – ‘mericans
Team 5 – Plank jacks
Team 6 – Squats
Team 7 – Run the hose to mailbox and back
when the hose team gets back to start, rotate to the next station
Rinse and repeat
Run another school lap
10 Bobby Hurleys —> 10 Single-leg Roman deadlift (each leg)
Rinse and repeat
Bear crawl across the parking lot
‘merican / LBC ladder
10 and 10 to 1 an 1
Mary to finish
Wild Turkey, Shop Dawg, Hi-hat, JWoww, Rubbermaid, Doughboy, Deep dish, Breadbowl, Turnbuckle, Blades of Glory, On time, Run Flat
First off, thanks to Rubbermaid for the invite. We recently completed a 50k together, well not really together because his time was far better than min. Anyway, he’s been a good and generous friend. He gave me great insight into the AO, the pax and even showed up early to give me a tour. Plus, he brought the hose!
Next, we heard in COT about another friend on the verge of suicide. For many people, this world can be a difficult place. Please know there is NOTHING so bad that won’t pass. Also know there is a community in F3 that can help you, listen and genuinely cares about you. This is more than a workout.
Speaking of more than a workout, cheers to the community clean-up crew this morning!!
Enjoy this advent season. There is a message in the season of patience.
Sparta is one bad AO – 4.5 minimum and plus a barrage of boot camp exercises. I set up a half-mile acceleration run bookended with body builder burpees and pull-ups. Speaking for myself, it was a smoker.
However, F3 shouldn’t be all about pain and suffering. You should never feel bad that you’re not “one of the fast guys” or you modified the number of reps. Heck, don’t feel bad if you took a few days to nurse an injury. We’ve all got enough stress and pain in our lives. F3 is a celebration of what you CAN do. It’s a culture of encouragement and fellowship. Just do your best. Focus on improving yourself in a positive way. Most importantly share an encouraging word, high five and smile with your buddies in the gloom.
From the wet Maul parking lot, we descended the Murderhorn.
Side-straddles, Imperial walkers and Steve Earles
At shovel flag starting point placed on hill facing Thornhill Park, perform 50 SSH’s, sprint to 2nd point (100 yards), then bear crawl to final cone (10 yards). Mosey back to start, repeat with 50 Merkins, 50 burpees, 50 LBC’s and finish with 50 Jump Squats. Rinse/repeat the circuit with 25 of each exercise.
Then we handed Chunder the shovel flag to lead a charge up the Murderhorn.
We finished with a quick Mary/’Merican ladder.
Total mileage – 2.2ish
Prayers and congratulations to our brother Chunder. His initial merlot spill earned him his F3 name, but he didn’t quit. He kept working out, got in incredible shape, lead the leap to F3 Boone and now is heading off to the Navy. Thank you for your service and leadership! Anchors Aweigh!
For today’s Gumby session, we explored the Five Treasure set of QiGong. It’s a short set of circular flowing movements that focus bringing in energy from below, in front, at an angle and above.
The five treasures are:
Ocean Qi Breathing – expanding and contracting like you are breathing with your whole body
Draw Up Earth Qi
Open Heart Qi
Draw Down Heavenly Qi
Akido Wrist Stretches
Standing mountain, touch toes & tree stand
Seated toe stretch, legs together and closed
Always a pleasure to work on my qi flow!
5 Iron men bashed ‘bells and crushed concrete. After a cursory warm-up, we hit a three exercise circuit – squats, deadlift/high-pull and swing. Reps began 1, 2, 3 respectively and increased in multiple for 10 rounds ending at 10, 20 and 30. The round could be done on your six – sit-up and press, Russian twist and flutter press.
-Lots of Panthers talk
-Halloween costume picks
-Whining about outrageous number of Russian twist reps
-There’s more to fitness than running.
PSA – Check out some gear workouts –
Strength training is vital to health, improves metabolism, and helps prevent injuries. If you don’t have a kettlebell or sandbag, there’s always plenty to go around.
Since I’m a good person, I’m writing this backblast. (Pats self on back.)
From the AO run to Rea Rd, stopping at each intersection for 10 ‘mericans and 10 jump squats.
Uhwarrie Bank Baby Deck
Lower level – 20 hip slappers, looong bear crawl (and/or crab walk) to stairs
Upper level – 20 donkey kicks
10 IC curls, overhead press and tricep extensions
Rinse & repeat
Head home repeating the required ‘mericans and jump squats on the way back.
Bucky’s new shoes a pair of Brooks Glycerin (Bush song) began a 90s name that tune session that included early 90s grunge a la the Single Soundtrack. Linked here for listening pleasure – https://youtu.be/bdksg6zWLfs (I’ve seen Screaming Trees and Mudhoney in concert, both were great.)
Thanks to all who attended. Fire Hazard whooped us all in the garage and used an exoplanet during the rock work. Kirby and Paper Jam are no longer content in the six, major gains for these pax. Strong! Frasier consistently encourages everyone. Soft Pretzel and Bucky never slowed down the whole morning. Stonehenge faithful Cul-de-Sac looked solid knocking out more than 100 ‘mericans.
Sign up for the Holiday Party
Run to parking deck (the less crowded/cleaner one)
Rd#1 – Stairway burpee to top
Run down ramps
Rd#2 – Skip hop (bound every other step) to the top
Run down ramps
Rd#3 – Grapevine up steps (alternate lead leg each flight) to the top
Run down the ramp
Rd#4 – Single-leg hops (alternate lead leg each flight) to the top
Run down the ramps
Rd#5 Bounding sprints, jump 3 – 4 steps at a time and sprint to the top
Run down the ramps
Repeat from the beginning as many rounds and possible
After a few rounds of running down the ramps in between sets, we opts to descend the steps after each set and run the ramps after the complete circuit. This was a much better balance of stairs to ramps. Still got 3 miles.
Nine Inch Nail-skine
I recently ran my first/only ultramarathon. I learned many things about myself on that trail and mountain. Most importantly, I learned to not give up. Next I learned my training was out of balance. I spent a lot of time running far, but not enough time building leg strength. If I were ever to run that course again, I will spend more time doing hill repeats, stair climbs, squats and stair work.
No lolligagers out there today. Out front was Alf, and Job, Turkey Leg and Squid not far behind. Pitchfork is back, posting 2 of the last 3 days.
Coat Drive is on. Bring your new and used coats to any AO site Q.