Author Archive WildTurkey

Fight Club is on Winter hiatus

Be sure to check out other options on the schedule.

A Gentle Douche*

*French for shower

We lined up in front of the theatre likes nerds for The Force Awakens, then took off across the strip mall like it was Black Friday. In a failed attempt to lessen our exposure to the rain, we stuck close strip mall awnings and overhangs. Once we got to the far end of the storefronts to a small parking lot any possibility of staying dry evaporated (poetry or irony?).

Disclaimer, blah, blah, blah

COP
IW x 20
Plank jacks x 20
Peter Parker x 20

Partner up for two laps around the cinema. At each corner alternate 10 partner slap merkins and 10 partner  upright rows.

Bear crawls to curb w/ 1 derkins and back for a total of 7 lengths
Peoples chair x 40 presses
Crabwalk to curb for 5 dips increasing by 5 for a total of 5 lengths
Peoples chair x 40 presses
Broadjumps to curb for 20 squats for a total of 2 lengths
Peoples chair x 40 presses
50 calf raises OYO

Run back across the strip mall, stopping for 20 supine pullups on shopping the cart rack.

1 round of suicide sprints

Mary
Dolly x 20
Rosalita x 20
Freddy Mercury x 20
Chippy Cross x 20
LBC x 20

Moleskin

Thanks to all who came out to workout in less than optimal conditions. The beauty of F3 is that we show up for each other and the exercise takes care of itself.

  • You can do a three-way partner slap merkin #menageatroismerkin
  • Loogie can upright row YHC and GoDaddy with Easy #HULKSMASH!
  • Don’t park in Fire Hazard’s space #assignedseats
  • It’s Wing Man, not WingMan #allspacesmatter
  • Partner upright rows behind a theatre is a questionable call #uncomfortable

Joe Davis Run

Turkey Bowl Flag Football teams are forming now.

Face Explosion

Have you noticed the tweets announcing the Q for the next day’s workout have gotten increasingly menacing? Just about everyone threatens pain and wrecked body parts. I upped the ante suggesting today’s workout could, possibly, cause one’s face to explode. Thankfully, to my knowledge that fate did bestow anyone today. Here’s how it went down:

At 5:30 the PAX descended Conlan Circle, across Brixham Hill Ave to the parking lot for a quick warm-up.

SSH x 20
IW x 15
Peter Parker x 10
Merkin x 15
Rock Hopper x 10

Next, we strode down the steps to Loch Ness’s first patio. Partnerships were formed and the instructions delivered.

Partner 1 – Run one lap
Partner 2 – 10 derkins, 10 step-ups (each leg), 10 wall jumps repeat until partner arrives.
Flapjack
Floyd Mayweathers x 10

Then, we ran to the next patio for a second set of partner drills.
Partner 1 – Run another
Partner 2 – 10 dips, 10 donkey kicks, 10 split squats (each leg)
Flapjack

After a quick plank sequence, we fled over the bridge to the Snyder-Lance parking lot.

Squat-o-Rama
Chair squats x 10
Sumo squats x 10
Tip-toe squats x 10
(in cadence)

From the lot, we turned left on Ballantyne Corporate and headed for the soccer field. Along the way, we did some crunches while the Six caught up.

When we arrived at the field, we noticed a mysterious green glowing lights lining a roughly 15’ x 15’ paved square. Guesses to its purpose and origins included a helipad, nuclear super-fund site and alien time portal.

Fearing not, we lined the luminescent square for mountain climber ladder.

7 in cadence
14 in cadence
21 civilian
28 civilian
35 civilian (My voice/count is a disaster at this point)
42 civilian
49 civilian
Total – 238!!

A short jog and bear crawl to the sidewalk, and a dash to the corner Ballantyne Corporate followed. We fluttered while we waited.

Indignious Peoples Run up the hill and we finished with merkins in the Vine lot.

Announcements

Bratwurst displayed the Area 51 cup which looks like a prize a 3rd grader would win for collecting the most recycling. Sign-up.

YHC will now site Q the Stonehenge Saturday workout with Mr. Bean.

He Ain’t Pretty No More

The usual running, mitt work and sparring. Next week, the FC starts at 5:30 AM. No more excuses.

Where is My Mind?

I’m a bit of a music snob and one of my all-time favorites is 90s alternative rockers – The Pixies. They really never got the credit or fame they deserve. One song, in particular, describes my typical  Q experience.

With your feet on the air
And your head on the ground
Try this trick and spin it, yeah
Your head’ll collapse
If there’s nothing in it
And then you’ll ask yourself

Where is my mind?
Where is my mind?
Where is my mind?

Yep, that pretty much sums it up.

The usual pleasantries were exchanged and we were off and running. We added in the usual high-knees, butt-kickers and shuffles.

COP Warm-Up
SSH x 20
IW x 15
Mountain Merkin x 15

A short jaunt to the cones I had placed prior to the Pax’s arrival. It was time for The Beast – six rounds of six exercises at each of the six cones.

Round 1 – CDD
Round 2 – Hand-release merkins
Round 3 – Plank jacks
Round 4 – Jump squats
Round 5 – Toe-tapper crunches
Round6 – Burpees

We moseyed up the parking lot steps to the benches

Group 1 – Split squats x 12
Group 2 – Wheel of merkins (16 per round)
Flap-jack x 2

Next we ran back the steps to the adjacent hills

7s
Start with 6 back lunges and 1 jump squat
Jacob’s ladder until complete

Freddy Mercury x 20

After a short mosey, we partnered up again

Parter 1 runs to the end of the parking lot
Partner 2 does squats
Flap jack until until a combined total of 100

Railroad tie run, two rounds

Mary-O-Rama
20 LBC
20 Rosalita
20 Flutter

Fin.

Moleskine
I appreciate the warm welcome and I was happy to help at a site I don’t normally post. It’s great to see two newer guys – keep pushing!

Wreckin’ Decks

Nine men got down to business this morning with tackling three parking decks and 4+ miles. Here’s a map and breakdown of the mayhem. The whole crew really pushed it today. Pebbles twerked an ankle descending the steps and I hope he is on the mend.

Thanks for the opportunity to lead.

 

 

Wolfin’ Out!

Check out this montage of our most recent Fight Club. See you next week!

Let It Rain

It was a veteran crew and that’s a good thing because I totally forgot the disclaimer. I’ve led several times and this is the first time my count wasn’t mocked, so I’m pretty proud of that.

SSH – 20
IW – 20
Mountain Merkins – 15
Groiners – 15

The PAX headed north through the Ballantyne Hotel parking lot and onto Ballantyne Commons.  In the alley between the parking garage and the YMCA we grabbed some curb for Wheel-O-Merkin. Using the curb PAX complete a cycle of 5 derkins, 5 offset L merkins, 5 incline merkins, 5 offset R merkins decreasing by one for each cycle. Total merkins – 60

Then we descended onto the damp soccer field for my favorite – The Beast. The Beast consists of six cones lined down the field for six rounds of six exercises each.

Round 1 – Jump Squats
Round 2 – Merkins
Round 3 – Scorpion Carolina Dry Docks (one-leg up)
Round 4 – Seal Jacks
Round 5 – Toe-tap crunches
Round 6 – Burpees

Off the field to the parking garage for a round of 20 Freddy Mercurys. Next, I sent the PAX up the stair will 20 exercises at each landing.

Level 1 – Squats
Level 2 – Merkins
Level 3 – Carolina Dry Docks
Level 4 – Donkey Kicks

Then we headed by to base. One round of Indian Run up Ballantyne Commons, a bear crawl through the grass at the top of the hill and broad jumps across the CVS parking lot. FIN.

I think everyone was grateful for great weather today. The cool breezes and gentle rain are a great alternative to the blistering, humid conditions of late. It was so Fall-like; I was tempted to order a Pumpkin Spice Latte at the next door Starbucks.

The PAX were all-business today. Not a lot of negative mumble chatter, even a few compliments on the wheel-o-merkin.   I do recall someone busting into song during The Beast, I can’t recall who. In addition, the very fast crew stayed together during much of the running. Perhaps my pace is so slow, that most were waiting on me?

Birthday Bash

In honor of Chipotle’s 40th birthday, Kirby and Wild Turkey walloped him 40 times each!

Fight Club Pre-Blast – Show UP!

Looking to add some variety to your F3 routine? Check out Fight Club. Yes, it’s early Monday morning, but it’s worth it. It’s perfect alternative to all the BRR training/running happening this season. Plus, fight training composed of High Intensity Interval Training (HIIT) workouts. Fight-style HIIT work also shreds fat like nobody’s business burning 400 – 800 calories in 60 minutes.

According to Muscle & Fitness magazine adding fight-inspired workouts to your training regimen will pay off in a variety of ways including endurance and muscle strength and definition. Your lower-back and ab muscles provide power for your punches by initiating an explosive hip turn, and your arms and shoulders bear most of the brunt of the muscle recruitment required for striking. Best of all, assuming you’re reinforcing proper fight techniques, you’re improving and refining a skill that transcends fitness on multiple levels.

Each workout combines running, strength training, punching hand pads and sparring. We have all the equipment including wrist wraps.