23 men headed the warning and posted at F3DMZ this morning, not sure what I ate that caused me to design an arm/shoulder buster but seemed like everyone really enjoyed the challenge.
The Thang’
YHC yelled the disclaimer, and then we ran to Carmel Middle School.
Stop along the way at 2 speed bumps for 20 Mirkens in cadence. #manthissux
Circle up for COT – all in cadence
Mosey to rock pile, find a respectable rock (make the M proud)
Wall Sit – Alternating rock in front .20 secs/ above head .20 secs repeat 2x
Partner up, bring biggest rock – Partner Sit-up rock hand off.
Balls to the Wall Mirkens
Mosey with rock to clearing – Line up along the sidewalk for Jack Webb with your rock
Stagger to the rock pile – return rocks
Mosey to lower Football practice field
Burpee Broad jump 50 yards.
Run back to Carmel Rd Park. Done.
The weekly SOB workout known as Swift will launch at 0515 from the Vine Restaurant at the Ballantyne AO. All PAX of all fitness levels are invited to push the envelope of their current running fitness. No man left behind.
The workout will be a complicated mess made easier by a WEINKE for the PAX. New this week is the Introduction of Threshold Pace at Swift. If you’ve been to Devil’s Turn, you’ve seen it before. Know your Threshold Pace (and Interval, Repetition) by visiting http://runsmartproject.com/calculator.
After a warm-up, we will be making our way through this workout at the Bull Ring:
Today was my 2 year anniversary of F3. I Q’d on purpose. 24 of everything.
Lets get to work.
Lap around the parking lot
SSH IC
Front Lunge IC
Side Lunge IC
3 Sets of the Following Exercises
Upright Row (on third set we did curls)
Merkins
Two-Handed Swing
Merkins
Squats
Merkins
Tricep Extensions
Merkins
Clean and Press (12 a side)
Merkins
Moleskin
YHC has done this set before, usually with incresing count each set (10,15,20 or 15,20,25). Being it was his anniversary 24 flat across was in order. Small amount of chatter today mostly from Frehleys. Great working out in the foggy gloom with you guys today. Great to see Philmont out again. Thanks to F3! Sparky, glad you came back for day 2. Look forward to seeing you out again. Also heard you may have roped some others interested. Ripcurl was killing it out there today. Chanel, i don’t even know what to say about you bro. Hardwork. that’s for sure. Merkins were terrible. We survived. Form wasn’t #miccheck or anything. but they were done.
– 0540 – 0615 4-5 mile run (Double E & Glass Joe)
– 0615 – 0645 kettle bell beatdown “Steel Factory” (Horse Head Q, Double E, Boondock 2.0, Countertop, Glass Joe)
– 0700 – 0800 Outland (The Main Event)
YHC up first on Q, mosey to Shovel Flag for some
COP
SSH x 20 (with optional Richard Simmons, I mean The Late Show, hand clapping.)
IW x 20
Low Slow Squat x 20
Mosey to practice field, line up and bear crawl across the field, plank at the end to keep the PAX together then continue mosey to… Tire Kingdom.
Partner up, size/speed do not matter.
P1 flips the tire to the end of the marked pavement and back while P2 does called exercise, flapjack.
Round 1: Dips
R2: Step ups/jump ups
R3: Merkins
R4: Squats
R5: LBCs
R6: Manmaker Merkins
Times up!
Hand off to Countertop
Moleskin
Some body actually told me that tires can roll?! HA! They must be a little coo coo for coco puffs we all know tires don’t roll, they only flip.
And a lot of flipping they did. T-Claps for the teamwork on the even bigger monster truck tire that took 3 PAX to flip. Keeping the group together like we did today for the various parts of the beatdown gave a solid mix of hard work and #mumblechatter/2ndF.
It was also kind of funny that an exercise that we have not done in months, Manmakers, made an appearance by both Q’s without either of us knowing each others plan.
Good to see Dream becoming more of a regular lately, even joining us at coffeeteria, he is warming up to this weird but friendly group. #Islandofmisfittoys
Announcements
Pretty sure Saturday was the last day to sign up for mudrun but keep your eyes on twitter in case they open up more spots.
If you did miss it there is alway GORUCK Red, Light & Blue in May! Drop Thrill and YHC are already HCs & Paid so come on out with us! Even if you don’t, expect to see us in the gloom with the rucks in the coming months. #Backpackbackpack
There was some #Mumblechatter on twitter this week about a F3UnionCo Kettle Bell work out. At this point it was only talk but if we continue to grow this could become reality so keep it in the back of your mind.
Continue to keep Zip in your prayers, he is making slow progress but progress nonetheless, also the family of the coworker/friend of DT & Mall Cop that passed away unexpectedly.
Chime in with any other thoughts or #Mumblechatter I may have missed in the comments.
Always an honor to lead, AYE!
11 men gathered in the fog of Death Valley to run and jump and move rocks… your basic manly stuff.
The Thang
Little baby warm up lap in the parking lot
Warm up exercises
-Squats… that’s right, we broke pattern and decided not to open up with side straddle hops
-Imperial Walker
-Side Straddle Hop
Little baby merkins on the curb
Mosey down to the track
-1/4 mile
-Slow squats
-Double D’s Hillbillys
-1/4 mile
-Station work on the bleachers [dips and squats]
-1/4 mile
-Merkin ladder
-People’s Chair with little baby arm presses
-1/4 mile
Mosey to the rock pile
-20 curls – 20 tricep extensions – 20 shoulder presses X 3 sets
-20 LBCs
Mosey to parking lot
-20 burpees on your own
Jog around parking lot
Done.
Moleskin
Scott Voss: I think I can do this.
Marty Streb: Do what?
Scott Voss: [Run the Wiggler].”
Run the Wiggler! 5:30 am Tuesday – corner of Foxcroft and Rothwood – mixed-martial arts pace…
**Here Comes the Boom
8 Men showed up at the Arbo ABC store at 5:45am on a Sunday. They weren’t forming a line for pappy, they weren’t even launching for a few miles with #F3RumRunner. Instead they piled into two swagger wagons and headed uptown to serve with Church on the Street under a cold wet overpass of 277. This is what ensued:
Warm up
Upon arrival at 6:15 we circled up with one volunteer coordinator and a few other volunteers, prayed for the mission and then headed under the bridge. There were a few people hanging out and happy to see us. Around 6:30 2 vans started showing up and unloaded tables, chairs, lights, a sound system and many containers of food.
The Main event
Once we were set up we started serving, I am guessing we served about 75 people in an hour. Here were our stations…
@Bout Time was serving up generous portions of eggs
@Brushback can sling grits like nobody’s business
@Hairball was the bread and butter of the whole operation…literally
@Voodoo was all over the oatmeal #Hardsell
@Slimfast was on syrup patrol, those flapjacks were swimmin’
@Spackler was the vet among us so he walked around and kept everybody straight
@Semi-Gloss split time between sanitation specialist and greeting people with his generally jolly and disarming demeanor
YHC was on customer relations, which means I refilled coffee OJ and made sure our guests were pleased with their experience at our fine establishment
While we were serving they played upbeat worship music from an ipod, a man stepped up to the Mic to preach the word, and then a worship leader owned it.
Cool Down:
Once everyone was served and we made sure the late arrivals were full we packed it all up. It was gone as quick as it arrived.
Moleskine:
Apparently on the way @Semi-gloss stopped for a double down of protein deliciousness at Bojangles.
One touching moment came when the worship leader broke into “Mighty to save” and a guest joined him on the Mic…I think @Spackler teared up
@Brushback’s GPS told us we only ran .01, but thanks to the #AngryWhiteSedan speeding down Tryon it is now a record for that leg on Strava #winning
Those that we served were very kind and grateful, those that lead this ministry are impressive and humble, Serving with these men was a blessing, great Second F.
@Radar who leads this charge wasn’t with us this time, the word on the street was that He is on suspension after yelling at @PurpleHaze about his form when serving pancakes recently. Seriously, thank you @Radar for continuing to offer this opportunity to serve. It was a great experience.
If you have not posted you should just go ahead and sign up for an upcoming date. F3 serves on the first Sunday of each month, and needs 6 men each time. If you are coming from A51 you launch from Arbo at 5:45am and you are back at 8am.
Here is the link: http://www.signupgenius.com/go/9040b44a5ab23a57-church1
Check Twitter for some great pics.
“Lord, when did we see you hungry and feed you, or thirsty and give you drink? 38 And when did we see you a stranger and welcome you, or naked and clothe you? 39 And when did we see you sick or in prison and visit you?’ 40 And the King will answer them, ‘Truly, I say to you, as you did it to one of the least of these my brothers, you did it to me.” – Matthew 25:37-40
5 Men set out to test their endurance at Olympus and here’s what we did:
COP:
Lap around the track, stop halfway for x20 SSH’s IC. Stop at bench area for 20 dips OYO. Finish lap and mosey to parking lot.
Main Event:
Round 1
50 Two-Handed KB Swings
50 Upright Rows
75 Squats–alternated between using KB and no KB
50 Merkins
1 lap around track
Round 2
100 SSH’s
50 Two-Handed KB Swings (5 of us there so alternated between each pax bell doing 10 reps with each one).
25 LBC’s/25 Flutters/25 Dollies
60 One-Handed KB Press(x30 R/x30 L)
1 Lap around track
Round 3
60 front lunges (30 per leg)
60 lawnmowers (x30 R/x 30 L)
100 Mountain Climbers
40 High Pulls (x20 R/ x20 L)
30 Snatches (15 Per Arm)
40 One-Handed KB Swings (20 per arm)
50 Good Mornings
50 Around The World (25 clockwise/25 counter clockwise)
More on the list, but it’s 8:00 so that’s a wrap.
Great work out there today men. My attempt was to test our endurance a bit by upping the reps and throwing in a little running. Hope mission was accomplished. Good mumble chatter as well with a wide range of topics from sports, to sundries of choice. Great having Wolfman and Geraldo out for the second week in a row. Also good to see Chum back out after two weeks off. Great also to have Byron out as always–glad you’re coming out more often again brother!
Announcements: Final opportunity to sign up for Mud run. Sign up for golf outing. Continue to keep Zippidy in your prayers as he continues to slowly recover. Thanks for the strong prayer to take us out Byron.
10 pax (including 2 FNGs) posted to the expansive AO of Ascent for a moderate kettlebell clinic and to get their weekends started off right.
The Thang
COP
Main Event – Kettlebells
Select a moderate sized bell to enable strict focus on form
Mosey to flat, dry-looking grass at front of school
Sufficiently wet, mosey back to parking lot
Mosey to Playground, with kettlebell
Playground Circuit
Mary
Done
COT
Announcements:
Red, Light, & Blue ruck event – see weekly email for details
Naked Moleskin:
The goal of today’s workout was to introduce kettlebells to the pax, in the moderate workout fashion that is Ascent, to provide them with one more option to get their daily downPAINment each week. With bootcamps, running, and kettlebell options, you really can find something that suits your need each day/week and mix it up for effective cross-training. Hopefully, you’ll consider adding Meathead (KBs & 0.0 running), Skunkworks (KBs, gear, & some running), and/or Olympus (KB & gear) into your mix of workouts.
So, YHC came into the parking lot on two wheels this morning, after trouble-shooting a toilet problem at home (broken flapper), and therefore missed out on any pre-game mumblechatter, but was pleased to see the small crowd that had assembled. We had plenty of KBs to go around (thanks to all who loaned extra KBs for YHC to bring and to those who brought extras), and it seemed everyone had a good size to experiment with.
Great job by all today. Great to see some veterans, Ascent regulars, and FNGs all pushing it and working on form. Keep after it!
Cobains (apologies) for the wet ground on the TGUs. Or, should I apologize for the TGUs? They seem to be a love/hate exercise for most folks, much like burpies, but they are an exercise I’ve come to enjoy and appreciate (unlike burpies). They really target a lot of areas and seem quite valuable. With practice, they do become easier, unlike burpies, as they are technique dependent, in my opinion. The wet ground? Well, it was softer than pavement.
The playground circuit was a modification of our quarterly benchmark “Cindy” routine (for which we’re overdue, by the way), which is 5 pullups, 10 pushups, & 15 squats for 20 minutes. So, you have that to look forward to, while you enjoyed today’s modification.
Thanks, as always, for the opportunity to lead. It’s an honor.
(sound off in the comments for anything I missed)
Of the 11 Pax posted at The Reservation yesterday, 10 were warmed up from a pre-mud run .30 minute non-stop workout.
The Thang’
Run to bus parking lot for COT:
Run to lower football field: Partner up.
Run to main building – find wall:
Mosey to Playground:
Find Partner for circuit: Perform 3x
Tight Circle for Jack Webb (1 Mirken, 4 arm raises; 2 Mirkens, 8 arm raises) upto 10 Mirkens, 40 arm raises.
Done.
Moleskin: