20 men + 2 on their own plan entered the gloom this AM to run some miles. Like last week, there were 3 optional start times. Here’s how it went down.
4:45 am: YHC arrived and prepped the audio book for sad clown action. After starting, two concerning figures (Beaker and Hairball) arrived out of the darkness to join. Audio book was put on pause and a 15 min out and back was executed on Bevington Place going west.
5:00 am: The original 3 were greeted by ~6 – 7 others including Tiger Rag (noted due to the near constant mumble chatter) and Rock Thrill (noted due to his extended absence and the bleeding elbow at the conclusion of the run). Another 15 min out and back was executed this time heading north on Elm and West on 51.
5:15 am: 19 total congregated in the parking lot and headed out toward the SCMS track. Baracus met us at the track and Mall Cop and Wolfman were allegedly on the roads this morning.
This total of 22 PAX at Devils Turn post-BRR is nearly unprecedented; magical even. The Ragnar, CLT Marathon, and Kiawah Marathons must have people in a running mood. Regardless, it is great running with so many guys out there.
YHC is also currently #deadtohaze. This is ok since this seems to be a term of affection. He was even seen smiling happily while circling the track in the dark.
Announcements:
Ragnar volunteer opportunities are available, contact Honey Bee for details if interested
Joe Davis Run registration coming soon (Oct 4th signup is open)
Saturday and Sunday long pace runs are scheduled this week, contact Bratwurst for details
24 PAX, including 1 FNG, posted at #F3Peak51 for their #DownPAINment and got some work done.
The Thang:
Mosey over to the track and take a warm up lap, circle up in the bus parking lot.
COP:
Freeze Gopher:
Head to the Bus lot and partner up for a favorite of YHC, the Gopher. Partner 1 runs a lap around the track while Partner 2 heads to the bleachers by the ball field and performs 10 Dips, 10 LBcs, 10 CCDs. Meet back at the bus lot, perform 10 combined merkins, flapjack. Rinse and repeat for 5 rounds.
Mary:
Return to the start point for some Mary.
Done, or maybe not, YHC had called time based upon his watch, which was showing 45 minutes had passed, but was quite surprised when I noticed that we still had 7 minutes left. YHC was perplexed, Garmin can’t be wrong, what’s going on here? Oh well, as the Lenny Kravitz song says “It ain’ over till it’s over”, and YHC wants the PAX to get their monies worth, so here we go.
Moleskin:
Announcements:
YHC likes to go out of the box…
With a little teamwork, we got header’s Jeep to Guinea Pig a workout and off we went!
– Standard SS HOP
– Standard Smokey being late
– Usual IMP.Walker
– Usual Sky-talker
Started off with:
Fartlek (its an actual thing) ((look it up)) run where PAX sprint one Light pole to LPole section and then jog for 2 Lpole sections
3 total laps
Legs warm, ready for the Meat!
Next: Break into 4 groups of 4-5 men.
Group 1: burpee broad jumps 25 yds hold plank
Group 2: Push the Jeep around Lpoles
Group 3: Run around Lpoles
Group 4: Catch the running group.
Once G4 caught G3, they would speed up and catch G2, G2 would then cycle off pushing the jeep and tag G1.
Everyone would rotate stations and do the work. I rate it a mild success.
Next:
Burpee Broad jump circuit:
BBJ to 1st Bball goal, sprint to 2nd bball goal.
BBJ to 1st Bball goal, sprint to 3rd bball goal.
BBJ to 1st Bball goal, sprint to 4th bball goal.
Repeato
Last:
Groups of 3.
2 PAX at Bball goal 1 / 1 PAX at BBall goal 3
Pax runs from Bball goal 1 to Bball goal 3- does 5 slap hand merkins with Partner who then sprints from Bball goal 3 to Bball goal 1
All Pax run 4 times.
Repeat.
Repeat with 5 burpees.
End with Mary, call it a day.
Notes:
We are happy to welcome OUZO FNG! Thanks Witch Doctor for bringing him out! Great work today, I promise we usually don’t push cars, but burpees are kind of a legacy item from Stage Coach.
Semi thanks for nothing on the car front. Proud of u.
POTHOLE, great work today man. Hope you keep coming to Area 51!
10 Pax followed an unoriginal routine through the Stonecrest shopping center. This is how it all went down:
Warmup
Side straddle hop 15
Windmill 10
Merkin 10
Cotton pickers 10
Low Slow Squat 10
The Thang
Mosey – behind the cinema with the biggest slope
Jacobs Ladder –
ran up a slippery slope do 1 jump squqts run down run down do 10 arm raises
Then run up do 2 jump squats run down run down do 10 arm raises… 7 jump squats
(next thanks to GoGreeneGo – from F3 Shelby – F3Revolution) – that was the F3 SOB failed attempt of getting the ghost flag. Thanks Gashouse, you sure pushed us.
Make you way to the field near the road and line up arms length apart in the plank
Last man runs/jumps over the over legs.
Keep going until reach second power pole
(next thanks to Pebbles – taken from Stonehenge )
10 minute – 100 burpees Challenge. YHC calls each set start
Each minute sets of 8,9,10,11,12,12,11,10,9,8
Ran to the fountain
Box Jumps 3×10
Mary
LBC
American Hammer
Heals to Heaven
Rosalletas
Flutter
Mosey – Back to Base
Moleskin
YHC was true to his name Cheddar – second mouse gets the cheese , last to arrive 2 min before the workout #workinprogress. When we started on the mosey YHC nearly forgot his orientation to make a sharp turn behind the Movie Theatre. I didnt hear much chatter, maybe a good thing. Frasier doesnt seem like he sweated even a single bullet. He decided to do merkins instead of the burpees on protest (let me tell you he could have done all 100 + 20 more in the same time). YhC inspired by Imitation is the best form of Flattery and decided to incorporate GoGreeneGo and Pebbles routine into the morning routine. Also realized this was more lower body intensive, will try on my next q to keep it balanced. Commish is gettin back there after taking a break, looked great. Squid, Tuck and Strawberry were all business. Fahvra probably found this whole routine a warm-up. Torpedo looked good and decided to q sometime at the Maul – getting you on the list buddy. Heartbreaker and Snookie were good too, also refrained from complaining about the workout.
Thought of some stretches but ran out of time. Another time!
As always thanks for the opportunity to lead
Announcements:
Next Week Goonie on Q
Cheddar out!
YHC, after setting the alarm extra early, arrived at the cavernous AO that is Dromedary several minutes early…even getting there before Bratwurst. First pleasant surprise of the morning was that Bratwurst had the shovel flag that Snoop Dog forged many months ago and then donated to the F3 Golf tournament. Brat gave YHC the privilege of planting the SF, and then we waited for the pax to muster. Believe Posse or Biff was LIFO…not sure, but we then launched into the gloom for something that went at least somewhat like this:
The Thang:
Jog to the small track (1/8’ish of a mile). Circle up for COP
COP:
6-count burpee x 10 IC
Slow squat x 20 IC
IW x 25 IC
Dolly x 15 IC
Partner up for the following:
P1 runs the track while P2 holds plank – emphasis on good form. Flapjack.
P1 runs while P2 holds squat. Flapjack.
P1 runs while P2 on six holds legs at 6 inches. Flapjack.
P1 runs while P2 does 6 inch merkin hold (aka Mission Impossible). Flapjack.
Mosey over to the tables just outside the high school cafeteria.
Jump Up x 13, Derkin x 13 OYO. 3 circuits.
People’s Chair w/overhead press x 25, IC
People’s Chair w/Frankenstein hold
Mosey over to some other building while knifing through the buses and nearly being hit by a car.
BTW’s with walkout and walkup x 3
Donkey Kicks x 13 OYO. 3 circuits.
Jog back to launch lot for some Mary.
6 MoM:
Partner work:
Praire Fire Mary – 13R, 13C, 13L. Flapjack.
Old school sit-ups x 20 with partner holding feet while in plank. Flapjack.
Slow Flutter x 13 IC
Makthar N’Djaiye x 13 IC
SSH x 25 IC
Done.
COT
Ye Olde Moleskine:
YHC texted Bananas & Bratwurst late Tuesday afternoon and asked “Who’s on Q at Dromedary?” Bratwurst replied: “You are”. Bananas quickly concurred. So there it was.
Arrived early, despite the long drive to the Deep South of Area 51. or is it UC? or is it SC? Anyway, I forgot how huge this AO is….and forgot what the AO had to offer. #lackofQprep Frack was helpful in helping YHC find the small track for COP and the first painstation. Much obliged brother.
Bananas kept claiming the track was a 1/2 mile, which means several world records were set in the 800m run. Frack was flying around the track the first 2 laps…not so much the next 2. Hollywood and Dasher were flying all 4 laps. I’m sure others were as well, but Dasher being my partner – I noticed and was grateful. Backsplash was also teamed with us; didn’t see him much but Dasher assured me hadn’t left. Glad he didn’t – would have hurt my feelings; and I did see him later on.
During the People’s chair segment, Brat threatened to leave his $#!print on the cafeteria window, but that would have ruined the kids’ lunch and likely could have worn out the pax’ welcome at the home of the Mavericks.
#Cobains for YHC’s form tutorials on some exercises…but rumor has it you get stronger and better if you actually do the exercises correctly?
After almost desecrating the cafeteria windows, a couple of us almost got run over cutting through the buses. I had visions of someone running through right as some sleep-deprived, over-caffeinated bus driver threw the door lever open….but that didn’t happen.
Methinks the BTW’s and donkey kicks were a break from the Dromedary rountine?
YHC did pause for twice to give the pax a breather. Frack’s 10 count was 3.78 seconds, and Crabcake obliged YHC’s seemingly random call for a 13 count….WTH?
Hollywood, donning some homemade family mud-run t-shirt, was doing some sort of scissor-kick SSH at the end….that was interesting. Hope you didn’t wreck your groin.
Grease Monkey, during name-a-rama, added “The” to his nickname. I purposely did not put that in the pax listing…reminded me too much of Ohio State….get over yourself Brutus.
Strong group of pax at Dromedary for sure. It was good to be back out there with you fellas. In truth, glad Brat & Bananas asked…I mean told me….to Q.
Keep coming out men, and keep encouraging and pushing each other to improve, especially in the 2nd & 3rd F categories….but also the 1st F.
Thanks to Bratwurst for taking us out.
Announcements:
Bratwurst is lining up Q’s for the rest of the year….sign up or you’ll be summarily assigned a morning.
3rd F – F3Sanctuary – Thursday nights at 7:30pm at Brooklyn Pizza-Wesley Chapel
Bananas is never late to a workout…..if he’s late, he’s fartsacking.
With High Tide and his KB minion army serving as valet/usher in the parking lot, the adventure-seeking, injured, or just plain curious men of Area 51 headed into the Scout “Hut” across Trade from the end of Fullwood to see what would happen at the newest addition to Area 51’s growing suite of offerings: Gumby. Here’s what you missed:
Brief preamble by YHC about what and how this workout is supposed to be, then everyone plays dead (savasana). Devotional of the day based on Job 33:4.
The Main Thang:
Table top Cat/Cow followed by side bends
Sun Salutations* – slow 2-breath pace at first, then OYO
Low lunge/Crescent twist (RIGHT)
Sun Salutations – 2X OYO
Low lunge/Crescent twist (LEFT)
Sun Salutations – 2X OYO
Warrior 1, 2, Peaceful, Standing Side Stretch (RIGHT)
Sun Salutations – 2X OYO
Warrior 1, 2, Peaceful, Standing Side Stretch (LEFT)
Sun Salutations – 2X OYO
Bridge and hold. Release, hug knees and release tension with slight rocking. Repeat 2X
Extended Child’s Pose, Walk fingers RIGHT. Walk fingers LEFT.
Table top to Fire Hydrant 5X RIGHT, 5X LEFT
Down Dog/Cheetah 3X RIGHT, 3X LEFT
Closing savasana.
TIME!
Announcements:
KB Clinic 10/8 @ 7:00
F3 is launching in Monroe on 10/8 at 7 AM. The AO is Belk-Tonawanda Park near Uptown Monroe on Skyway Drive
The SOLE DIFFERENCE 5K Walk/Run 1:00 Sunday October 9, for Samaritan’s Feet (BRING OLD PAGE SHOES) @ McAlpine Creek
10/22 – Southern Discomfort http://f3nation.com/2016/09/18/2016-southern-discomfort-preblast/
Moleskin
Building on the shoulders of giants (Flex, WarriorOne) YHC and High Tide were excited to offer this new recovery-focused workout for the PAX of F3 Nation. Thank you to the men who encouraged and supported its launch, including the PAX who posted this morning. We hope you’ll continue coming and find your flexibility and injury-resistance increasing every week.
One learning we had is that a towel on a smooth concrete floor may not cut it. Probably should have a yoga mat. The M’s is fine (#nojudging) but if you want your own, you can find them at just about anywhere that sells sports stuff (or car accessories if you like the sun shade Horse Head used). Here’s one that seems to get good reviews and is only $20.
*Sun Salutation = start in sun salute, exhale to forward fold, inhale to half-way lift, exhale to lower down through plank to 6-inches, inhale to up-dog, exhale to down-dog, inhale step up to half-way lift, exhale to forward fold, inhale back to starting position
AYE. Look, it wasn’t pretty. It wasn’t fun. I didn’t tweet out the mileage beforehand. We didn’t do a warmup. Heck, I barely did the disclaimer. But it hurt…although not as much as last time.
THE THANG
Run to Old Course Drive and do 30 Burpees along the way
Mary while we wait for the 6 (we’ll get to that in a minute)
Partner up
20 Jump Squats at the valleys
10 Mighty Merkins each at the peaks
There are 14 peaks/valleys, so it was a lot of stuff
Mary while we wait for the 6
Run it all the way back and do 30 Burpees along the way
Mary while we wait for the 6
AYG 100ish yards to close it out
YE OLDE MOLESKINE
1. Extremely strong crew this morning. YHC had lots of potential workout options in mind but saw the makeup of the PAX and figured we’d take the road less traveled. Mileage was within reach for all (just under 4) but #smokebooters got lots of Mary while the 6s got a continuous grind. TClaps to all.
2. Speaking of speed, Larry Birds to Turkey Leg who posted for my #redpill Q at Matrix on Monday, led Fast Twitch yesterday (7.5+ miles) while YHC fartsacked and then posted for this one today. The dude is a monster of monsters, a beast of beasts, a gazelle of gazelles and a veritable leg of a turkey. I’m not sure how that last part fits in but whatever. He’s fast.
3. Thin Mint dispelled a long-held YHC notion that if I tweet that I have the Q, no one will show up because everyone is afraid of the Burp. Not only did Thin Mint post this morning and crush it, but he commented that his first post was our last visit to Piper Glen and that he posted to Anvil specifically because YHC had the Q. This warmed my heart, but next time we’re doing 200 burpees. I can’t have people saying stuff like that.
4. Icky Shuffle is a streak of lightning.
5. Iron Horse can hate all he wants but he has strong nostalgia for Piper Glen a) because he used to live there and b) because he loves those hills.
6. Scabby was late. This is not even worth mentioning, really, but my hope is that more public shaming will get him to workouts on time.
7. Alf kept complaining about all of his BRR injuries while he smoked YHC & Co.
#horseneck OUT
16 men took the time to go the distance at today’s Fast Twitch
The Thang:
COT
Mileage: 6.5 – 8.1 (depending on turnaround point at halftime)
Moleskine:
Announcements
Okay shooting out this preblast to get a show of hands on who is in.
Thang: Mtn Biking trip to DuPont State Forest – Brevard NC
When: Friday Nov 4 – Sun Nov 6
The plan is to leave about mid morning Friday and head up to Brevard.
Setup camp at Oskar Blues Bike Farm :
http://www.reebcycles.com/2014/oskar-blues-reeb-ranch-launches-world-class-beer-bike-destination-western-north-carolina/
Friday: Ride ridgeline and multiple other trails from the trail head.
Then post ride: Oskar Blues Tap room
Saturday – More riding (still open for recommendations) and hit Sierra Nevada for drinks and dinner
Sunday – Riding or just heading back home based on the amount of riding done Friday and Saturday.
If you are a rider and interested please shout out below as a HC so I can plan camp sites and book them.
We can plan logistics more when it gets closer.
Thanks
Champagne
Must have been the evening showers or the Debate that kept the Prerun attendance numbers low, YHC showed up to an empty parking lot and embarked on the prerun Solo. Ran into Swiss Miss getting warm with a run upon returning to campus and the Parking Lot was starting to fill up. It would be a great morning to get after it for the 23 in atttendance at Skunkworks. With one pax new to the site, but no true FNG’s a thorough disclaimer was given and away we went.
Circle up for Warmarama
SSH x20 IC
Two Handed Swing x20 OYO
Merkin on Bell x 15 IC
IW x15 IC
Cleans X10 Each arm
Snatch x10 Each Arm
Shoulder Press x 10 Each Arm
Partner up with Like Bell for a Slow Paced Farmer Carry with a 10 Diamond Merkin Chaser (working on the grip)
Farmer carry to the base of the hill
Quick test of the hill to check its suitability following last nights rain – it would prove to be Perfect conditions for about a mile of Hill Repeats
Partner work with Hill Run
P1 Runs the Hill with 1 Burpee on Top
P2 Works the Bells _ Flapjack until you reach the total Reps
200 Two Handed Swings (LBC’s when done)
100 Squats (LBC’s when done)
100 Cleans (Flutter when done)
80 Snatch (recover when done)
Double UP
P1 Runs Hill
P2 Completes Double Bell Exercise x 3 Rounds Each
Double Swings
Double Cleans
Farmer Carry with 10 Diamond Chaser to front LOT for Mary.
Moleskin: Was looking forward to getting back to basics at Skunkworks today. Plan was to have high reps of 3 core KB exercises and lots of hill work followed by some doubles once everyone was sufficiently warm. Saw a few folks embracing the “recovery LBC breaks”, so I feel like it was mission accomplished. Great to see so many familiar faces this morning – such an amazing group of guys at Skunkworks with some new faces sprinkled in each week. Harley and I can’t thank this group enough for your support and willingness to do a hard workout week in and week out. Our rotation of Q’s are some of the best in the region and we really appreciate everyone stepping up to lead. For those that haven’t come out early for a few miles, give the prerun a try sometime. You’ll have an elevated heart rate the entire workout and be completely smoked by the end.
Probably should have brought some tunes down for the main event since we were parked at the hill for a while. Next time, I’ll plant a speaker and we’ll have the benefit of musical distraction/motivation. Kind of had tunnel vision during my very own paincave, so if you saw anything noteworthy this morning, speak up in the comments section. My Partner Harley was crushing it as were several of the groups around us. Enjoyed the neighborhood flag football trash talk between Bulldog and Sidecar this morning – #friendlyrivalry. Dollywood celebrated a birthday this morning and managed to get out of there without the celebratory burpees, but he was flying up the hills during the KB work and took us out with a very thoughtful prayer for our city this morning. Looked like Smokey and Joystick were cooking up the hill and Bulldog was doing the burpee at the top regardless of whether it was called.
COT/Namarama
Announcements:
Southern Discomfort on 10/22/2016. 6 AOs and ~ 11 miles. Pre-blast with sign up link here: http://f3nation.com/2016/09/18/2016-southern-discomfort-preblast/
Soccer Arms Cup coming soon with 3 teams
New Workout – Gumby – flexibility “workout” – launches this Wednesday, 9/28, 0530-0615, Matthews United Methodist Church in the Scout Hut – bring a yoga mat or beach towel
New 3rd F Tuesday nights, every other Tuesday F At Rusty Onion