Sorry this one is late. 4 Pax made it out on a chilly Saturday to Calvary’s Muscle Beach for some lessons learned.
The Thang:
Partnered up:
1st set: Landmine Squats and Military Press
2nd set: loaded merkins on kettlebells and deadlifts
Stations:
Bus-Driving
Lawnmower
steel mace dynamic curls
kettlebell tricep extensions
interject a farmers carry around the volleyball court between each exercise.
Final Round Abs:
Plate lean
Imperial Walker with a plate/bell
Lessons learned:
Announcements:
No High T on 10/22 as we will be taking part in Southern Discomfort
Hoover took the group out with a quick word of prayer.
Starting tomorrow a new study begins at Timekeeper, the 3rd F at Einstein Bros. Bagels in Ballantyne after Bagpipe and Swift. We will read through the Book of John. If you wanted to learn more about the Bible but found reading it somewhat challenging or confusing, this study is for you- we are not Biblical scholars, will read, discuss and navigate the Gospel of John together. If you wanted to get involved with a 3rd F but didn’t want the extra burden of a reading assignment or purchasing a book, this study is for you. Just show up, no pre-reading required, there are free Bible apps you can download to your phone and those participating can read along that morning. Finally, if you are struggling with your faith, in the midst of beginning a spiritual journey or just struggling with life, this study is for you. You can ask questions in a non judgmental forum, learn along with others just like you and find the answers you are looking for.
The Panthers game yesterday wasn’t only a loss it was boring. What has become of our team from yesteryear? Sure the O-Line is struggling…….and the secondary is thin (we miss you Josh Norman)…..and maybe Cam’s mind is rattled from all of those helmet to helmet cheap shots in week 1, but we still have lots of good pieces, right? I think we are better than our record shows, but hey they lost so we had to pay the price. Here is what the 27 playas did at the Mandatory workout just hours after the game ended.
Warm up
Speed and Agility on 51
Run to Davey Park stop at every other stoplight streetlight for:
Rocks
At the park, find a partner, grab a lifting rock and meet at the entrance to the playground
One Round on the Playground
Take One for the Team
Back down 51, stopping at each stoplight to pick up a gear to carry back to launch
Gear included:
Finish up
COT
Moleskine:
-Udder and Marge were out front on the run over to Davey…they must have been feeling the kale in their pre-workout protein shakes.
-When we arrived at Davey I congratulated Hammer on the Clemson win and let him select a Mary exercise for everyone to do while we waited for the six. After giving it much thought he selected LBC’s…because we hadn’t done those in a while, and because they are widely known as Desean Jackson’s favorite ab exercise.
-After one of the rock sets Triple 7 led some plankorama, when he said Left leg high…if you’ve got it some thought you could only modify if you had a prosthetic.
-On the first loop Drano came out of the gates fast and was way out in front of everybody…until I heckled him cheered him on, then he slowed down.
-Big Top selected a “rock” he could hold between his fingers, was that why Drago left part way thru and came back with a boulder?
-On the way back Spackler got the helmet, but instead of forcing it on his large sweaty head he decided to wear it like a top hat. I have no idea where he got the cane and monocle, I didn’t put those in the bushes.
-Hannibal is back from Ireland, and he has a new beard to show for it. When I saw him and M Hannibal working in the church nursery yesterday I asked her thoughts…she just stared at Hannibal, showed her claws and made a cat noise. I left the room.
Announcements:
Southern discomfort. It isn’t in august so it should be even better this year than it was last year.
After some serious recruiting and some peer pressure (Wild Turkey and Tolkien), YHC ultimately gave in and decided to enter the world of the Q. So, YHC spent a few days trying to figure out what to do. Saturday’s have been hit or miss regarding pain level. As most of you know YHC is not averse and quite frankly loves tough workouts so I decided to put something together that would cause a lot of heavy breathing but also teamwork. After all teamwork makes the dream work. Social media lit up with marketing efforts mostly led my Tolkien and Wild Turkey which caused yours truly to create a specific F3 twitter account @f3fahvra (FYI), so my colleagues or other business associated people wouldn’t be offended by the large man swinging a light saber talking about losing his virginity. Finally, since my name Fahvra, was derived from Brett Favre, since I’m a Vikings fan, I thought it was appropriate to incorporate some Vikings #’s into the workout. 15 PAX showed up for YHC’s VQ…
The Thang
Moleskin
Announcements
A damp morning welcomed 15 PAX to meathead for an opportunity to build ourselves physically, mentally, and spiritually.
Warmup:
The Thang:
Grab your bell – do each exercise for 1 minute, then rest 1 minute in between – during your rest complete 10 Merkins.
DONE!
NMM:
Posted on behalf of Boerewors:
Finally a nice cool morning at the rock, winter is coming, so time to get into shape.
The Thang
Warmup: Disclaimer and run to the far side of Calvary for some SSH and IW.
Ran to parking lot along Pineville-Matthews for some small curb elevated merkins (mini derkins?):
10 merkins, spider walk left a couple of steps, mountain climbers, spiderwalk right, wide arm merkins, spiderwalk (SW), diamonds, SW, peter parkers, SW, run to other curb and back, more merkins, spiderwalks, widearms and done.
Ran over to the baseball field. Grabbed a lifting rock, and some more partner loops around the outside of the baseball field:
Speedhump jumpsquats starting with 20, dropping by 2 every hump until done… once we got down to 10 the complaints seemed to get less.
Quick visit to the Hotbox for a couple of partner lamp post loops:
Mosey over to the Soccer field and found the “driest” field, before doing some sideline to sideline sprints from the hand release position.
Sideline stops included:
Run to far fence with 3, 2, 1 bumpies at goalposts.
Indian run back to start with quick mary, finished it off with some more merkins.
The Moleskin:
Lovely cool morning, perfect weather for working out. Q was nicely leading from the rear for the first half, before my legs decided to cooperate.
Total distance of 3.6 miles, all with some serious water weight in shoes/clothes from the field towards the end.
Thanks for the Q guys!
Announcements:
New workout next Sunday for people looking to get into distance training. Reach out to Flipper for more info.
Southern Discomfort on the 22nd:
Pretty excited to Q Day Zero for the first time. Even though I never got the memo earlier this Summer due to some email address “typos”, I got word in plenty of time to put together what I was hoping would be a classic DZ high intensity romp at McAlpine. Perfect size group, 12 Pax including one FNG. Quick disclaimer then off we went…
THE THANG:
-Mosey from McAlpine to the adjacent strip mall/construction site/Sunshine House for COP
-SSH x 20 then 5 burpees, IW x 20 then 5 burpees, Low Slow Squat x 20 then 5 burpees
-Warm-up mile run on Bevington Place all way around to bottom of Carswell Ln. Plank for the six.
-Run 7’s From bottom of Carswell Ln., Squat at bottom, Merkins at top of hill
-Run/Mosey to school basketball court. Broke into three groups to run around school path doing exercises in three stations…
20 Thrusters w/sandbags, 10 Merkins, Step-ups on wall (2 laps)
20 Good mornings, 50 LBCs, 10 Derkins (2 laps)
Mary on basketball court: 15 Dolly, 15 Flutters, 15 Rosalita. Hustle to top parking lot for sprints and dips, then AYG back to cars. Total distance approx. 4.35 miles.
MOLESKIN:
Perfect size group of guys today with 12 PAX plus one rambunctious chocolate lab. Radar’s dog got more out of the workout than he did…and almost a mid-morning snack of a poodle during the Bevington run. Once the group was finally assembled, Radar pulling in late parking in the COP, then Finkle (FNG) caught up to us during 7’s on Carswell, everyone worked pretty hard. I bobbled a bit delivering accurate instructions for the laps and station work at the school…it was better on paper and in my head…I just couldn’t verbalize it. Spackler and others made a valiant effort to break my shiny new duct-tape sandbags…aside from a couple minors tears in the tape, no grains were lost on the court. Healthy chatter and a solid workout. Our FNG, Michael Seelin (sp?) who is a football coach at Myers Park was welcomed in as Finkle. Thanks to Buttermaker for asking me to Q and thanks to Purple Haze for the takeout.
ANNOUNCEMENTS:
Sign up for Southern Discomfort which takes place in 3 weeks, October 22nd and there might still be some Ragnar spots open…tweet someone if you’re interested.