The Shovel Flag was left in the car, but 13 PAX hit the frost covered fields of the Marvin Ridge campus for a mid-week hump day bootcamp we like to call Dromedary.
The THANG:
The Moleskin:
Announcements:
Run at 75% of a sprint from Huntingtowne Farms Elementary to Right on Gone Away and then down to the culd-a-sac cut-threw to Forest Hill (Half Mile). Stop at every street lamp post and do 10 Merkins – 10 Street lamps total for 100 Merkins. Plank it out til the 6. Right high….
Mosey to the Forest Hill parking lot. Wait for it..is that Joe’s truck I see? Wait for it…I mean weight for it. Everyone grab a set of dumbbells out of the truck and head to the line in descending weight amounts. (The dumbbells, not us, except for Funny Farm, he’s a dumbbell).
Do as many reps as you can based on the amount of weight you have (heavier weight do 8-10, lighter weight do 15-20). If you start running before the guy with more weights next you, well than you might be called a Mary! When you get back move to the next heavier weight.
Mosey to the Flag for some Mary
guys camping trip, GOP is a chump…(he was just being a man and taking care of his family. Way to step up and be a good dad GOP! You are the real man!)
Great workout guys. Thanks for humoring me with something a little different. I’m sufficiently tired, don’t know about you!
A PAX 13 Strong showed up this morning
The Thang:
I think this is how it went.
½ the disclaimer was given
Mosey to circle up by True Pizza
Second ½ of the disclaimer was given
COP:
– In cadence- IW x20, Merkins x15, Squats x20
4 corners or 17’s in big lot in front of the Michaels:
-each corner Merkins & LBC=17. Finishers go back and finish with the PAX
Peoples Chair on the Theater Wall:
– Right leg up, Air presses x25, Left leg up, Air presses x25, 10 Donkey Kicks oyo, Air presses x30 oyo
Partner up in 2’s
– Partner 1 exercise, Partner 2 run around the side lot up the hill and down, flapjack. 4 rounds- Wheel of Merkin, Flutter, Dollies, &LBC
Headed back to the front of the theater
– Burpee suicides- every 2 spaces= 1Burpee & back- up to 8 burpees
To the front of the theater for Jack Webb Ab’s:
-Abbreviated- Heels to Heaven x8 & LBC x32, up to Heels to Heaven x10 & LBC x40
One minute left
-All you got to the top of the side hill and back down
Unfortunately thats all we had time for
Moleskin:
-Yesterday afternoon I got a text from Spackler that he is under the weather so this was an impromptu workout making it up as we go.
-No FNG’s
-We did about 2.5 miles, but felt like a lot more. I beat myself up. Hope everyone got a little something out of Rebel Yell this morning.
-Van Pelt said last week that “it was just starting to hurt” as we got to 7 & 28 reps on the Jack Web Ab’s. I didn’t want him to feel like he wasn’t getting enough out of the workout or cheated so we finished what we started last week and got up to 10 & 40 reps.
-Strong work by all really pushing it today, everyone seemed to really give it their all today.
-Tuck was machine out there pushing on the 17’s, with Morning After right there in the mix.
-I believe it was Tuck & Bucky crushing the burpee suicides.
-Great to see guys continuing to come out and getting stronger, Goonie is a great example of that. He has turned into a workout Beast.
-Excellent to see some fresh faces @ Rebel Yell (Baulk, Mildew, & Marlin) as well as the weekly regulars (Bucky, Morning After, Wild Turkey, Go Daddy, Goonie, Smash, & Van Pelt)
-Nice to see Nutter Butter return, it’s been a while, you’re were looking strong and injury free
-Thanks to Go Daddy for taking us out today
-I appreciate you all it was a pleasure to lead
Announcements: Bucky’s wife and the Deerfield Creek neighborhood is having a festival type get together with live music, & craft breweries on site, bring the whole family there is something for all ages. It’s a Fundraiser to benefit an orphanage in Kenya. April 9th from 3-7. Talk to Bucky for more info.
10 Bros showed up for what ended up being a last minute lead by #YHC. Open dates on the schedule and one site Q #DR, led to #YHC finding out on my 10th hour at Carowinds standing in line for Fury 325. Btw, worth the wait. Best coaster there is. So completely exhausted and very little sleep, here’s what went down:
SSH x 20
Merkins x 20
IW x 20
CDD x 10
20 swings
20 cleans
20 snatches
20 swings
20 squats
20 clean and press
20 swings
20 2 handed press
20 high pulls
As a circuit
3×10
Squat
High pull
Clean
Snatch
5×8
Squat
High pull
Clean
Snatch
12,10,8,6,4
Squat
High pull
Clean
Snatch
Because of time, we only got through the 10 rep set. Moving on to more stuff.
As a circuit
3×20
Tricep ext
Lawnmowers
Lying down two handed press
Lunge
Tea bagger
Reverse lunge
Again because of time, only 1 circuit
Upright row
Shrugs (partner up for 2 KB)
Scarecrow row
moleskin:
Good mix of old and new Bros out there today. With everyone dialed in, very little #mumblechatter going on, which led to a hilarious burst of lexicon terms that we all use and enjoy making fun of. So, it was determined that the #pax was #smoked and #O2deprevation had set in early due to the #unsavory workout from #YHC. Bulldog threw in a #aye just for the hell of it, thus completing our ridicule of the wonderful F3 lexicon. 2nd F comes in many forms and always makes the workout worth it. #brotherhood. Other than that, glad to have Rhapsody out today and welcome back Orange Whip. Those guys along with Insomniac were putting in some work out there. Keep coming back and you’ll see great results. The old bros were working hard as usual, keeping Meathead the toughest 0.0, 45 minutes in F3. The seasons have changed and hamburger hands have begun, so go find some good gloves or straps to keep swinging the KB. Thanks for the support and commitment to get stronger. Also, thanks to Insomniac for taking us out. It’s always a pleasure to lead.
Brown
9 PAX made the right choice and posted for a spring break edition of #F3Peak51, here’s out it went to down.
The Thang:
COP
SSH X 25
Merkins x 10
IW x 25
Squats x 15
AO Tour:
Station 1- Community Center
Mosey to the benches near the community center for some circuit work
Station 2-Track
Move to the playground by the track for called exercises then take a lap, two rounds.
Station 3- Baseball Field
Mosey to the baseball field honoring MLB opening day only a few days away.
Station 4- The Hill
Bear crawl up the hill behind the baseball field, merkin ladder at the top, return to the bottom, up to 5.
Station 5- Peoples Chair
Move over to the school and grab Some Wall, for two rounds for Air Presses x 75 and then 100.
Station 6- Church Parking Lot
Head back to the lower lot by the start point for some gassers.
Mary
Moleskin:
Announcements:
9 of Area 51’s finest showed up today to take advantage of the incredibly mild weather, the pollen, and to strengthen their minds, bodies, and spirits. Here’s what they did/you missed:
*Run the mile down to Fox…hill?
*7’s on the hill, burpees at the top and squats at the bottom.
*A few Imperial Walker crowd pleasers
*Run back to the the school.
*Wait, stop the second left turn for a 1/2 mile Indian Run up the last hill.
*To the playground for some Cindy.
*5 pullups, 10 ‘mercans, 15 squats while your partner runs around the school.
*Flapjack and rinse & repeat again.
*Wall Sits with 50 air presses
*AYG from one parking lot to the other.
*5 burpees OYO.
Mowlskin:
What a great morning to be out. After yesterday’s heavy lifting at Death Valley I felt the need to get some miles in. Never too early to start training for the BRR. Marge and Queen were leading the way on 7’s, even had a race on the last leg. Not sure who won but it looked like they had ample to recover by the time most of us got to the bottom of the hill. Bounce admitted in complete confidentiality to YHC that he was terrified of a metro workout, #noshameinyourgame. Puddin’ Pop may have wanted to race from the hill back to the school but settled for an Indian run instead. Nuke is still rockin’ the headlamp. Whenever he passed me, YHC could have sworn there was a car approaching. Harley may have been the most consistent of any of us, strong and steady the whole way. Where did Good Hands get his fifth gear there on the final sprint? #borrowedapagefromusainbolt’splaybook. Finally, Gummy kept trying to rattle YHC with his mumblechatter, questions about countdowns, and requests for Imperial Walkers, stretching, downward dogs, ummmmm. However, YHC was not to be rattled by his razzing. Ice water in these veins.
Seems like there was a bit of discrepancy in our mileage. I think someone’s GPS said 4.3 while another GPS said 3.2. Agree to round up to the nearest 10?
Announcements:
COT for Area 51 this Sunday. The address is 801 North Tryon Street. Just look for the big blue sign that says INNOVATION INSTITUTE. We should be there by 620AM.
Thanks again for the opportunity to lead and to grow stronger in every way.
Sloppy Q tomorrow at the Valley. Come on out! Wait for it…wait for it….weight for it! See you in the gloom!
8 men wandered around the parking lot waiting for Scabby to park his van so that the Spring Break edition of #F3Anvil could begin.
The Thang
COP: IWs x 10 IC, MCs x 10 IC, Merkins x 10 IC, Low Slow Squat x 10 IC
Mosey to the base of the hill at the soccer fields for 11s: Jump Squats at the top, CDDs at the bottom.
Mosey to the hot box for 3 sets of left leg step ups x 10, right leg step ups x 10, dips x 10 and derkins x 10.
Walk around building a grab some wall for people’s chair with air presses x 20 IC, BTW for slow 10 count, people’s chair with air presses x 30 IC and BTW again for slow 10 count.
Mosey to rocks by softball field for Mermaid’s (not so) rapid fire rock set: Bicep Curls x 10, Tricep Extensions x 10, Presses x 10 then run to light post and back. Repeat with reps of 15. Repeat with reps of 20.
Mosey to curb of parking lot by pond for bear crawl to first line then sprint it out, backwards bear crawl to first line then backwards run, broad jump burpee to first line then sprint it out. Repeat. Then run quick suicide.
Mosey back to base for Mary with LBCs x 10 IC, Straight Leg Lifts x 10 IC, Right elbow to left knee x 10 IC, Flapjack x 10, Flutter kicks x 10 IC then Freddy Mercury x 20 IC
Moleskine
The workout this morning was classic Anvil. In other words, YHC had no creativity and went with what he knew…the hill, the hot box and the rocks.
We moseyed around the lot this morning waiting for someone to park his van. And we moseyed some more while he exited like an 85 year old man. Turns out it was Scabby…didn’t even know he had a vehicle…thought he ran everywhere.
Rachel did run in. After McGee busted his chops for missing Day Zero all the time and called him Raquel, Rachel made everything a competition.
Solid work by the Respects this morning…neither Van Pelt nor Snowflake operate like they are 50+. Had IH been there, I’d put the Anvil Respects up against anyone’s.
And Utah just keeps posting and getting faster and stronger. He’s even HC’d for BRR. Nice.
Thanks for the takeout McGee. And thanks to McGee and Lobstah Roll for the honor of leading.
Announcements
Lots of races coming up. Find one. Sign up. Do it.
A Few Good Men showed up this morning for a little beat down but rose to the occasion and posted a strong performance. Iron sharpens Iron once again..
Thang: Keep it moving… wasted no time…
COP: IC – Imperial Walker X15, SSH X 20, Merkins X 40, Slow Squats X 15, Mountain Climber X 20
Mosey to Firebirds wall.. Partner up – dips, merkins, derkins, run circuit X 3 laps
Mosey to Grassy knoll (target side lot) – skip, karioke, pull ups X 10 en route. Partner up – bear crawl to curb – run up grassy knoll, 5 jump squats at top-return. Partner maxes out on LBC’s.Switch up X 3.
Indian Run back to launch area.. broken up with a quick stop along the way for some hand slap merkins X20.
Grab Wall – Peoples chair, Balls to the Wall, Donkey kicks..Steady pace down the Murder horn.. Mary at the bottom / Mary along the way… Took it home to launch sit for BOM.. Squid takes us out w/ prayer..
Moleskin – Solid work by all. Greatful to have the opportunity to spend some quality time with a great group of Men..
I requested a Q spot at Death Valley because I have never been before last week. To be honest I thought my Q was last week up until I saw the tweet. I know Death Valley has a strong group so I tried to come up with something that would challenge everyone.
No FNGs were identified and off we went to begin our fun.
The deal: Circle up in the school parking lot for the teachers. Begin in plank. The pax were told to hold plank after each exercise and try to maintain good form. We did slow count merkins x 20, hold plank then mountain climbers x 20.
We moseyed to Davie with a stop half way there to collect the six and knock out merkins x 20. Plank while the six brings the rear up. Mosey down to the bottom of the entrance of Davie. There instructions were given that we were doing three circuits of three pain stations. We grouped up based upon size. The first station was partner carry from the bottom of the entrance to the start of the island going towards Hwy 51. The second station had three kettle bells, three sandbags ranging from 50-60 pounds and a 20 pound smash ball. There you did ten rows with the sandbags, ten swings and five to ten smash balls. The last station was at the park were you did pull ups x 20 and knee raises while hanging on the bar x 20. Run between each station counter clockwise.
Plank once you have completed all three sets. Then we ran over to the soccer field for 5s, although this had to be abbreviated. I did have a Q fail in that I forgot about two pax still doing there pull ups. My fault boys but you found us. For the 5s you did one merkin, run to the middle of the field and do five burpees and then run to the end where you did four jump squat knee tucks. Run back to the middle and do five burpees and then back to the other end where you do two merkins. We got all the way to three merkins and two jump squat knee tucks.
Time was upon us so we headed back blazing a trail to the sidewalk running back to the school. Once again we stopped half way to do 20 merkins while the six came up and then ran back to the school were we planked for a minute and a half depending on when you got in until time was up.
Done!
Moleskin: I appreciate the old Q allowing me to Q this morning. It is nice getting around to the different AOs and meeting new guys and seeing other guys I have not seen in a while. You made the right choice to come to Death Valley instead of Anvil this morning. Haze had the Q so they probably just ran around in a circle like last time.
Great job by Sensei and Freedom navigating all the barriers and twist. Glad Sensei’s leg is feeling better.
I hope everyone worked hard and got something out of it. Enjoy the rest of the spring break and cool mornings. There will not be very many of those left.
Announcements: Catch the Bacon is coming up on 5/21/16 at The Fort. Fast 5k where a team of five runs two and half laps around the track each. You must have a Clydesdale or a respect on your team. Triple 7 said he would run twice since he fits both criteria. More to come but I encourage everyone to get a team together. It is family friendly and a good time.