Hops planted the flag and 25 answered the call for a neighborhood tour in unfamiliar territory for YHC.
Time to explore the neighborhood.
Head up Carmel and right on Thornridge (we may have stopped along the way for exercises, can’t recall). Left on Broad Hollow and down to the bottom of the hill.
Back up to Thornridge and take a left to Camilla. Then Camilla down to Fernbank Dr. with various stops along the way for exercises.
Hot lap around the block:
Back down to the bottom of Fernbank for some hill work.
Back up Camilla to Carmel stopping along the way for increasing wide-arms – 5, then 10, 15, 20, and 25 at the last speed bump before Carmel.
AYG the rest of the way to the park for COT
Moleskin:
Announcements:
“Look, Jack I’m not going to make any excuses. Little Jack would not stop crying so gave him some hugs and I let him watch TV. I went to [run The Wiggler], I was gone [30 minutes], and when I came back, he let himself out of the playpen, put on Scarface and glued his hands to the rum bottle. OK?” **
Put down the rum bottle and come run The Wiggler! 5:30 am Tuesday – corner of Foxcroft and Rothwood – family pace…
** Gaylord Myron “Greg” Focker, Meet The Fockers
The unofficial #Commitment Shovel Flag was planted, and an eventual ten Pax kicked off the weekend with a beatdown in the Union.
Here is how the fun rolled out-
COP in cadence
SSH x 25
Squat x 25
Imperial Walker x 25
Merkin x 25
Run loop around ferry boat in front of school, ending at faculty lot.
Hair Burners back and forth across parking lot, with called exercises for those not grinding blacktop. Cook til done.
Mosey across bridge to a smallish hill, partner up.
1 does downhill wheelbarrow, 2 wheelbarrow up.
1 does Partner Derkin, 2 does downhill wheelbarrow.
1 does uphill wheelbarrow, 2 does Partner Derkins.
Lunge Walk up to concession stand.
Welcome party for Ice9 –
Box Jumps x 15
Onto track for Catch Me if You Can; 1 does 5 Merkins, then chases after 2. Flapjack; around track 2 times.
Up to visitor bleachers back wall for some Wall Derkins.
Feet against the wall, about 4 cinder blocks high. 5 Derkins IC
Stay on wall, move feet up another 4 blocks. Derkins x 5 IC.
People’s Chair –
Field of Dreams closed for some other purpose; Time to improvise.
Take shortcut between fields to tall, steep hill.
Partner 1 runs to top of hill and down while 2 does called exercises. Flapjack.
4 sets possibly including LBCs, Squats, Merkins, Flutters.
Run back to bridge, lunge walk across. Mosey to rock pile. In Cadence:
Curls x 15, Overhead x 5, Squats x 15, Curls x 15.
Grab some wall, People’s Chair with Air Presses.
Mosey back to front of school courtyard.
Box Jumps x 15, Derkins x 15, Dips x 15.
Mary – In cadence
LBC x 50
Bicycle x 25
Heels to Heaven x 15
Bratwurst’s watch running slow, 10 Burpees OYO.
Moleskin
YHC already had plates loaded in the car last night for Hair Burners, when Ice tweeted “Snowflake on Q; How bad can it be?” Dude can read my mind –
But then Ice has an alarm malfunction, and sleeps through the fun. Worked out okay, since we had 9 for grinders (perfect) and 10 when we did Partner work. I love it when a plan comes together…
Not all plans went as well, since we didn’t get to do baseball diamond runs with called exercises. But we didn’t wear out our welcome by trashing the fresh-brushed infield right before a game.
Bratwurst, always looking for the best value for his Bootcamp dollar, called BS on YHC finishing at 7:29:29. So we obliged with an extra round of burpees. The man’s watch might run slow, but he never does –
Crab Cake is always a welcome addition to Union, # A51Strong. Kotters to Intimidator, good to have you back! Great to have Transformer out again. Not sure I’ve seen he and Kevorkian out at the same time. Hopefully soon #Commitment will have all 4 from their neighborhood Spartan team out for the same workout.
A big F3 welcome to Dasher’s EH from the ‘hood, FNG Comet (Michael Jennings) Air Force vet and Dasher friend, slam dunk on the naming. Strong from the word go. Watch out for this one. #anotherbionicreindeer
Management is building the Commitment Q calendar. Now accepting applications for May 30th and beyond. Qualifications are: A previous post at any F3 site, and the ability to count. In other words, each of you are ready.
May 9th your host is Ice9, May 16th is Camacho, May 23rd is Snowflake.
That is all –
A baker’s dozen including the men of Olympus, the men of The Rock and a FNG (Rob M aka Bait) converged on the grandest AO in Area 51 for a true smoker. We tackled the lungs, the arms, the legs and the core. YHC is feeling it this morning for sure. Thanks to Ickey Shuffle and Gullah for bringing a lasting taste of Olympus to us. Here was the recipe:
After planting the two SFs, greeting Mall Cop, Frasier and Strange Brew who were all there for an early Pre-KB workout (but had to exit for other HCs) and setting up the coupons brought by Ickey Shuffle, we circled up for warm-ups including:
Hopper on Q:
Mosey to front lot. Suicide ladders with counts of 10, 15 and 20 at each turn-around. Exercises included:
Mosey back to basketball court area:
Ickey Shuffle on Q:
IS brought equipment for 10 pain stations. Some allowed for doubling up and the timer for each circuit rotation was one man running from the baseketball courts to the side door of Calvary, touch the building and run back (maybe 300 to 400 yards total). This continued for roughly 35 minutes with the following circuits and each man rotated through each station at least three times:
Gummy on Q:
Time for some Mary. Mosey to one of the back lots and line up abreast (Gummy fancies himself an abreast man). Get on your six and complete 15 reps of each Mary exercise…..but wait, there’s more! When finished with each exercise, stand up and run a 50 yard dash to one of the street lamps. Turn around, catch your breathe for five seconds and run back the 50 yards to your starting point for next exercise. Mary included:
Finish up with a AYG back to The Rock and Olympus shovel flags.
That’s a wrap!
Moleskin:
There were several observations made during this workout:
This was a great workout! Thanks again to the men of Olympus for converging with us and helping make it a great morning. Everyone hung tough the whole time…..great work by the pax! Welcome FNG Bait who was brought by Ickey Shuffle. We may not see Bait on a regular basis as he lives in Sarasota, FL (he runs his own fish chartering business, hence the name). We got him thinking about a Sarasota expansion, though! Glad you made it The Rock, brother! Great work!
Next up is SlimFast….that man likes to run so be ready!
Gummy, thanks for the ending prayer!
No announcements.
Hopper, out!
(Posted on behalf of Morning After)
SSH Hops x25
Imperial Walkers x20
Mountain Climbers x20
Mosey to the speed bumps
Partner up, at each speed bump (5), handslap merkins x12.
Round 2 – at each speed bump, Squerkins X10 -get weird!
Rd 3 – Delivery truck interlude, so partner 1 in elbow plank while partner 2 runs backwards up the hill and does 5 squats.
Flapjack, rinse and repeat x 3.
Rd 4 – trucks clear, so Diamond Burpee x5 at each speed bump.
People’s chair with airpresses x 50
Back to the bumps – Lt Dans – to the first speed bump.
Plank and some yoga stuff.
Sprints to the next 4 speed bumps.
Mosey back to the parking lot
Merkin/Mary ladder – 10,9,8,7,6,5,4,3,2,1. Multiple merkins and mary exercises called out.
Finally, 4 teams had sprint off to finish the morning.
(posted on behalf of Cable Guy)
16 hung out with Cable Guy at Stonecrest.
Mosey around the parking lot to warm up
Circle up for:
SSH X 25
IW X 25
Mountain Climbers X 25
Mosey to back of Target speed bumps for:
12 Carolina Dry Docks OYO at 2nd, 4th and last speed bumps
People’s Chair on wall after completion
Mosey to next parking lot for:
Partner up. 1st guy does squats. 2nd guy lunge walks to middle of lot, turns and lunge walks backwards to end of lot. He begins squats and partner performs same to end of lot. Repeat back to starting side of lot.
Mosey to fountains for:
Partner up again. 1st guy performs incline Merkins on wall while partner runs around building. Flapjack. Second set perform step ups. Flapjack. Third set perform dips. Flapjack.
Mosey to next parking lot for:
Line up on curb. Bear Crawl to far curb, perform 5 Derkins with feet on curb. Bear Crawl back for 5 more Derkins on starting curb.
Mosey to parking lot for:
5 minutes of Flutter, Dolly, Russian Twist and High Plank alternating shoulder taps.
Announcements
Take out.
As YHC sat down last night to put together a comprehensive weinke for the morning beatdown, AC/DC’s Thunderstruck was playing in the background. Then Def Leppard; 38 Special; you get the idea. it’s amazing the impact music can have on your mood and psyche, sometimes making you feel almost invincible. 11 pax (including two 2.0’s) posted to see what that felt like.
The Thang
COP:
Mosey to Playground for
Partner Work:
Mosey to Football Field for
Animal Walks (~15 yrds and back):
Mosey through trails to neighborhood street with nice hill for
Triple Nickel
Mosey back through the trails to football field.
Mosey back to playground for another
Circuit 2:
Mosey to COP field for
Mary:
Time
Done
COT
Announcements:
Naked Moleskine:
So, yeah, the weinke is tougher by the light of…gloom. A few audibles were called for the sake of time, yeah that’s it (and to prevent smokeage of all).
Great work by all today. Lot of strong work, both individually and as partners.
As YHC and Low Tide rolled in for preKB, Slim Fast’s car was already there. About 2/3 of the way through the KB routine (solo, as Low Tide played on his phone in the car…shame), Slim Fast & Sensei came running around the corner – something about 3+ miles and a 7:48 (?) pace. Strong start, gentlemen!
Everyone seemed to enjoy the animal walks. Well, at least the non-mobility challenged, light weight 2.0’s.
Outta time and random thoughts, so add in your observations in the mumblechatter below.
Aye.
High Tide
Joust
50 Merkins
50 Squats
Partner up with like size and speed
Partner one plank, partner two decline Merkins…flap jack hit 100 as a team
Partner one piggy back partner two for squats…flap jack hit 100 as a team
Mosey to track…stopping for 20 diamonds every 40 yards
Half-Mile race by 200s – Start at the bottom of the hill – Race your partner to the two hundred mark. Winner does 20 Dry Docks, Loser does 40. Winner does jumping lunges until Winner gets done. Race back to the bottom of the hill. Winner sprints up to the top of the hill, Loser sprints up to the Blue Door. Winner does jumping lunges until Loser gets back.
Lunges until everyone is finished.
Mosey to field for shuttle runs by 10 yards to the 50 yard line. Loser does 30 single leg squats, winner does 20.
Bear Crawl shuttle races by 5 yards to the 15 yard line…do 5 Merkins at every 5 yard line mark.
100 yard race of partner to other goal line. Winner does 40 LBCs Loser does 60 LBCs. Repeat
Mosey to base of bleachers for severe decline Merkin Eternal Flame Waterfall X 5
Mosey back to parking lot stopping every 40 yards for 20 Diamonds.
8 minutes of Mary
50 Flutters in cadence
Extended Protractor
30 high crunches
20 Heels to Heaven
50 Merkins
The boys were out in force today and lit up Charlotte Christian! Great pax and all were flying today. Great first convergence of Joust and Kevlar, Header was very hospitable as always. Not much mumble chatter, though the pax were not huge fans of the 70 degree eternal flame decline merkin waterfall. A few of the normal pax were not present…assuming the golf tournament wore a few lads out.
Went to a Marriage Conference last night which lasted longer than expected, couldn’t sleep and got up early to Q overdrive, I was one tired Q so #Q-drenaline had to take over…
The Thang
#HairbandMile to get warmed up
COP
SSH x 15
IW x 15
Peter Parker x 15
Parker Peter x 15
Set up a square in the parking lot of SV Middle with cones as our field of pain, this is where we will live in the #gloom today.
We will move around the rectangle with stations at each corner, at the end of the 2nd time around on your six and flutter or Freddie Mercury until everyone is together then start next round. Part of the goal is to not stop and keep the heart rate up. It went something like this:
Round 1 x 2
Long side – Bear Crawl
burpees x 10
Short side – Crab Walk
Carolina Dry Docks x 15
Shortened the length of the rectangle a little for time
Round 2 x 2
Long side – Lunge Walk
Bomb Jacks x 15
Short side – Crawl Bear
Merkins x 15
Audible! 2 laps around the rectangle, you know it is a smoker when I want to run to break things up!
Round 3 x 1 due to time.
long side – Lunge Walk
Mountain Climbers x 15
Short side – Crab Walk
Wide Arm Merkins x 15
2 MOM
Dolly x 25
Slow count flutter X… oh about 1 because it sounded good on paper but was a Q fail in practice.
Flutter! x 25
Done!
Moleskine
Like I mentioned, I was exhausted when that alarm went off this morning so maybe it was just me but this seemed like a real smoker, more than it even looked on paper. Judging by the lack of mumble chatter I think it was a smoker though.
Great to see DT coming out to get back in RL&B shape and great to see Tonawanda keep coming out, stronger every week brother.
We have had a few FNGs since Overdrive started let’s all make an effort to reach out and get them back!
If I missed any announcements or anything else just chime in!
A few things from the Matt Chandler Conference last night:
Always an honor to lead and be a part of a great group of brothers.
Hair Band
5 men (Outback, Mic Check, Mr. Bean, Dear Abby, and YHC) earned extra credit for the advertised pre-tractor tire flipping workout. 15 SOBs launched at 0515 from the Vine Restaurant at the Ballantyne AO to for a run heavy workout covering 4.5 miles. 1 SOB stayed behind (Outback) for some tractor tire work as he recovers from IR. 16 men in total took the #redpill and asked for pain at The Brave.
Here’s what we did:
The Thang:
COP – SSH IC X 10, IW IC X 10, Squats IC X 10
Head to the bottom of Ben Nevis on Ballantyne Commons for instructions from the Q.
Run up Ben Nevis pushing a fast pace, 10 burpees at the top, recover mosey down Ben Nevis to wait for the six, 20 Dips on the road side guard rail; rinse and repeat.
We then headed over to the basement of the parking deck behind the Ballantyne movie theater.
Partner up – Partner 1 climbs the steep hill out of the basement of the deck, runs around the parking deck and back down the other steep hill back into the parking deck; Partner 2 – Bear crawls until partner 1 is back, flapjack.
Repeat – Partner 1 – runs; Partners 2 – In and Out Planks, flapjack
Repeat – Partner 1 – runs; Partners 2 – Carolina Dry Docks, flapjack
We then headed to the top of the parking deck and lined up shoulder to shoulder while Q gave instructions for the Merkin ladder.
Sprint half way down the ramp and do 15 merkins, sprint up the ramp and do 14 merkins, continue on 13, 12, 11, etc. down to 0. Once finished, gather at the top of the deck for Mary in cadence to wait for the six – LBCs X 20, Heels to Heaven X 20, Dollies X 20
Mosey down the ramp and backwards run back up the ramp.
Mosey down to ground level for sprints. We sprinted up the ramp approx 100 yards X 3
COT
Moleskin:
The goal today was easy, crush the SOBs. The pain started for 5 men wanting extra credit at 0500. We ran through a routine that included flipping a tractor tire 10 times, kettlebell swings, merkins and Mary.
At 0515, the fun began. When we launched there was lots of positive and social mumble chatter. We circled up for a quick COP and headed towards the bottom of Ben Nevis. Then the mumble chatter turned to worry. From behind me I could hear, “MT where are we going? This isn’t good,” but I stayed silent. SOBs don’t typically head toward Ben Nevis, unless of course you’re running with Bratwurst at Swift. There was dead silence when YHC gave the instructions for the ¼ mile climb, which included 10 burpees at the top and off we went. Shout out to Haggis, MC Check, Voodoo and Mr. Bean for the effort. That hill is a beast and they crushed it.
The mumble chatter returned, including sighs of relieve, when I announce we were leaving Ben Nevis after the second hill run. When we got to the basement of the parking deck and I announced that we were starting the “CSAUP” portion of the workout, the looks on guys faces was pretty comical. The hills climbing out of the basement are about 15 feet tall and steep, in fact so steep, I wondered if I was making a terrible decision having the PAX climb up and down them, but I pressed forwards against my better judgement. The highlight of my morning was watching Dolphin come down the hill into the basement on his 3 lap around the parking deck. He slid head first down the steep hill on his belly, most men ran down the hill or slid down on their tails. Dolphin was all smiles and had perfect form like he was belly sliding into home plate for the winning run of a baseball game. It was absolutely hilarious and the dirt and grass stains on his shirt stuck with him for the rest of the workout.
SOBs can thank my buddy Mermaid for the Merkin Ladder. He planted that seed over beers on Wednesday afternoon and I was dead set on using it today at The Brave. He suggested the 20 Merkin ladder in a parking lot, but I made it my own and used 15 ladders on the parking deck ramp. The merkins/sprint combination was painful.
I wanted to “empty the tank” before heading back to the COT and there’s no better way to do that than more sprints. The plan was 2 sets of sprints up a parking deck ramp with a recovery mosey back down, but 2 wasn’t enough for Haggis, so he specially requested another round and I was happy to oblige.
As always, it was a pleasure leading my SOB brothers in The Gloom.
Announcements:
3rd F kicked off last Tuesday. Join us at Einstein’s Bagels at 0630 after Swift & Bagpipe on Tuesday. For next week, read through Chapter 1 of the book “True Measure of a Man” by R. Simmons.
Fight Club re-launched on Mondays at 0530 (new day). Everyone should try this boxing style workout. It’s a different type of workout that is a lot of fun.
Sign up for F3 Death March on May 29th. Sign up and don’t ask what it is, just sign up.
Mr. Bean and YHC are road tripping it to Atlanta on Saturday May 9th to Q one of the launch workouts for Atlanta in Piedmont Park at 7am. EH your buddies in that area to join us.