12 or so men headed out to into the gloom for a quick warm-up and some garage work
Warm-up:
SSH x 20
Windmills x 10
Merkins x 10 IC
Head to the garage for the real THANG…
Head to the bottom of the only garage in which we are officially allowed to better ourselves.
All the way to the bottom and partner up.
Partner 1 heads to the far wall and back while partner 2 is doing some Merkins. Flapjack until 200 total Merkins are accumulated.
Next do the same thing but with 300 squats.
Run up a couple of flights with some Mary to get everyone caught up.
Partner up again with a different partner. Same style workout but with an accumulated 100 burpees.
Head back down to the parking garage and back to the AO with Merkins, a lot of plank work, and some Mary to until we got to the CVS then all you got to the Vine.
Moleskin:
There was a solid group of guys giving full effort. The one thing I learned today is that if you team up Frehley’s and Nard Dog you will have a very gaseous adventure. Be warned future Q’s.
I appreciate Bucky and Morning After letting me Q this fine group of men. Great to see Kirby and Jillo (if that is his name) out and pushing to get better today. Per the usual Mic Check and General are always fast and strong. Also, I wanted to note that Market Timer only had on one shirt which is confusing. I think we should start counting how many times this happens. Also, fallout appears to be much faster than I remember so my guess is he has been pushing wherever he has been posting. Great group of men today.
Announcement
Bring toys to your Q this week or to the Christmas Party.
Sign-up for the race (5k/10k) or even the Fartsack version.
The orders had been handed down from the supreme leader Brat. The instructions seemed simple on paper but this would prove to be false in the end.
The preblast went out the day before and people actually read it. We had eight including myself come to the early, early portion that started at 4:45am. The early, early crew ran for ten minutes and then did five minutes of chit chatting while doing Brat inspired warm ups. This was followed by fifteen minutes of T-pace. The early crew set out at 5:00 and were seen while the early, early crew finished up the T-pace. Both the early, early and the early groups reconvened at 5:15am to pick the regular Swift runners. Strange to think that 5:15am is the normal times. Feels like that hasn’t happened in a long time.
2nd F pace was the instruction for thirty five minutes. We left the Vine and headed toward Sara’s YMCA where we took a right heading towards Ballantyne Commons. The group ran left on Ballantyne Commons to Community House. Down Community House for a few tenths of a mile and then back through the office park to Ballantyne Commons to turn home. It was at this point that I realized that some of the pax was not with us. Completely my fault and luckily Tolken volunteered to go back and retrieve them. 2nd F finished at the intersection of Sara’s YMCA and the start of the Bull Ring. This is where we did our second T-pace run finishing with five minutes to spare. We collected the six and headed home. We got in two minutes early. Tolken and Tuck felt cheated and asked for their money back but when they were told no refund they ran away for two minutes. Haggis, Long Haul, Honey Bee and one other decided to do plank for two minutes. The rest of us just sat around and watched in awe. Tiger Rag checked form.
NM: I haven’t led a workout since August with all of this running business. I was a little rusty. I have taken it for granted to just show up and listen. Brat has spoiled us all this fall. I know I have really appreciated all of the help and instruction from Brat since he got traded from Metro to SOB land.
I was a great morning for running. Felt like the summer again with the humidity. Lots of Sun is out Guns are out guys this morning. Maria showed up in a tobbagin but quickly realized he was over dressed. Hopefully Kiawah will be much cooler next weekend.
We missed Bunker. Heard he went home early Monday. Hopefully everything is okay.
Good to meet Depth Charge and good on him for finding F3 on his own. Hopefully he will keep coming back to the running workouts once a week.
Everyone seems primed and ready for Kiawah. I know people are excited that all of this running is about over.
My bad again on the 2nd F pace out there. I apologize to Strange Brew, Rock Thrill, Outback and Wild Turkey.
Hope your cold gets better Outback.
Guys, cough cough cough, I, cough, am not contagious, cough cough cough. Stupid walking pneumonia.
26 brahs ran amok in Mountainbrook. Semi said that DMZ had been easy recently so I had to fix that.
Run to Mountainbrook
-Squats whilst waiting
Mountainbrook Loops
Partner 1 runs down Table Rock; Partner 2 runs down Mill Pond and left on Haverstick; exercises when you meet and back at start
#1: 10 Dumbocrats
–50 LBCs OYO
#2: 25 Derkins
–50 LBCs OYO
#3: 25 WW2 Sit-ups
#4: 10 Handshake Merkins
Haverstick Hill
Wheelbarrow to top (This was piss poor. Only 6 people did them. I blame Spackler.)
10 burpees
Backwards run to top
10 burpees
Partner carry to the top
Back to base.
MS
It’s good to be back at DMZ. Getting injured and then getting sick sucks. But have no fear, I’m back, cough and all. And I was the six. It was a little depressing to look up and watch Sundancer run by me. I almost, ALMOST, quit right there and just walk home. The shame was almost too much.
But I persevered because I couldn’t let this group of 26 down. Semi mentioned to Mermaid that DMZ had gotten kind of easy lately (funny, since one of those Q’s was Mermaid). So, we ran and did some stuff while running. Vintage DMZ. Just like how Hops envisioned it. Well, maybe not since he doesn’t post at DMZ anymore #scared. We haven’t hit the Mountainbrook Loop before and it didn’t disappoint at 0.6 miles long. Just long and hilly enough to be terrible. Plus we got to wake up the neighbors. 3.6 miles and DMZ is back!
I told Semi we wouldn’t run more than 3 miles. Let me tell you, the only way to get Semi to post when he asks a question like that is to just lie. At that point, he’s just looking for an excuse. No way, Semi, not today. You’re welcome #hugs.
Sundancer also hit a milestone. He didn’t puke during the WW2 sit-ups. I know, its weird and I have no idea why he always pukes, but not today! I think he was just excited to not be the six. See, its all in your head, Sundancer.
Swiper talked the entire time, but I have no idea what he said. I was coughing too loudly.
Alf showed up. I don’t know why. Kidding (not really). Good to see you at A51’s finest. Also, good to see Hairball at a bootcamp. He literally couldn’t do a derkin. His arms gave out after 1. On the bright side, he can now blister the pax at any distance over 15 miles.
We actually had a genuine FNG today. It had been so long that I wasn’t sure what to do. He made his way to Charlotte via Louisville and England. Big Man City fan. So, naturally, we named him after Man U’s favorite son, Wayne Rooney. He and Rachel were out front. Actually, everyone was out front of the Q, so everyone gets 1 brownie point.
In all seriousness, I’m thankful to be back, slow and all.
Announcements:
A51 Toy Drive for Operation Sweet Tooth: http://f3nation.com/2016/11/14/men-of-area-51-and-sobindianland-operation-sweet-tooth-toy-and-supply-drive-all-hands-on-deck/
Bring toys to the workouts and the site Q’s will take them.
8 Pax braved the cold this morning to take part in the fun that a gear workout brings. Given that I was sick as a dog this morning I probably should have stayed in bed but I couldn’t pass up the chance to get out and do some work.
Warm-Up
Thang
Started off with a Pull-up/Burpee Ladder starting at 10 and counting down ( 10,10, 9, 9, 8, 8,…….). First man finished leads Mary
Then down to the field for a 4-man relay race that went as follows:
Two teams of four made made their way through three exercise stations spaced out around the field. The event starts with one person at each station and one carrying the “baton” (100′ bundle of firehose). The first person completes 5 burpees and then carries the baton to the first station and relieves his teammate. That teammate carries the baton to the next station and so on. The stations were:
2.5 rounds were completed before having to call time.
Moleskin
The M tried to talk me out of working out in the cold when I’m sick but I showed her.The gear was already loaded up. What’s a Pax to do?
I heard some subtle groaning when I announced the pull-up/burpee ladder but it was pretty quiet once we started. Too much time spent gasping I suppose. The Mary afterwards was a nice filler and one of the Pax (not sure who) introduced us all to the Pickle Pounder (I think).
Some confused looks and expressions of deep concern were exchanged when I mentioned we wouldn’t need all the bells that were brought out. I think we were on the verge of a mutiny but the Pax followed along anyway.
Approaching center field, best guesses began to fly as to what the lump of matter on the ground was. Our firehose batons, possibly a first at Foxhole, were laying there ready to be shouldered and lugged around the field. Instructions were given for the relay and off we went.
All the Pax did awesome and really pushed. With a workout like this you get out what you put in. You could make it as easy or as difficult as you want. We made it through about 2.5 rounds before having to call time and it looked like both teams were neck-and-neck the whole time.
Finished up with COT and all hands on deck for loading the gear into my truck (much appreciated). Then headed home to rest ( I wish! I got 2.0’s!!!)
10 men showed up at The Big House get their weekly dose of Monday pain or to use Wild Turkey’s favorite phrase to make a downPAINment on their week at SOB-Land’s newest workout. Here’s what we did:
The Thang:
Mosey towards over to the soccer field for COP. SSH, IW, Merkins, MC.
Line up, sprint across the field and do 10 merkins. Repeat X 4
Meet at mid field for instructions for 4 corners. Count of into 4 groups.
Corner 1 – 10 Burpees; Corner 2 – 20 Jump Squats (real jump squats, not those things that Fire Hazard does); Corner 3 – 20 CDD; Corner 4 – 20 lunges (10 each leg). Each group sprints to their corner does the listed exercise, sprints back to mid field and does 20 merkins. Once completed the group moves on to the next corner.
Mosey to the short walls (flower beds) infront of the baseball fields for a Durkin/Dip Ladder. Durkins X 10 IC, Dips X 10 IC, Durkins X 9 IC, Dips X 9 IC, etc.
Mosey back to launch for 6MOM.
COT
Moleskin:
Cheddar tweeted on Sunday night that all PAX should bring their non-Soccer arms for my Q and I couldn’t possibly disappoint. My goal today was chest and shoulders and that was where we focused.
It was a chilly 36 degrees so I started with sprints to get the guys warmed up. We moved on the 4 corners in our 4 groups. The goal here was to stick together as a team to complete the exercises in each corner.
I introduced the Durkin/Dip Ladder as the world famous Durkin/Dip ladder. The guys laughed it off thinking it wouldn’t be too difficult. That was until the 3rd set. The Durkin/Dip Laddder always separates the men from the boys. It’s tough, but can be done.
Announcements:
Be sure to bring toys and personal hygiene products for kids as part of Operation Sweet tooth. Toy can be taken to workouts all week to taken directly to the F3 Christmas party.
Sign up for the Joe Davis Run to support substance abuse treatment.
It was an honor leading the men in The Gloom.
Count was fourteen this morning as the men from the Matrix went for a trip on the dark side of McKee Rd Elementary.
Da Thang-
Mosey to the back of the school for a warmup
Mosey to the woods – find a rock along the way
Mosey to the playground at the far end of the school
Mosey to the small track
Mosey to the playground at the front of the school
Mosey across the soccer field
Mosey to the parking lot
Moleskin:
There was some good chatter out on the field today with Mcgee making small talk and giving some good suggestions along the way. Great to see Cole Miners Daughter (Respect) pushing hard on the Hershel Walker legs of the workout – well done.
Unfortunately I must have double tapped the record button as the only thing that I recorded was the prayer at the end of the workout. Thank you all for being there and giving me the opportunity to lead the crew on a chilly November morning.
Announcements:
Christmas Party on Friday with toy drive for Operation Sweet Tooth.
Our fearless leader and running guru is off this week playing in the “happiest place on earth.” I accepted the challenge of trying to herd all of the cats of Swift this week into one seamless bada$$ running unit. I of course got close consultation from the site Q beforehand.
We are less than two weeks out before the big race. I know not everyone is running Kiawah but you just need to tolerate us for two more Swifts before we returning to regular running times. This week it calls for a fifteen minute T-pace, 35 minutes 2nd F pace followed up with another 15 minutes of T-pace.
In order to get all of that in. We will start at 4:45am to get in our normal warm up i.e. run ten minutes followed by stretching. We will start the T-pace portion at 5:00am and finish up at 5:15 at the Vine to collect the rest of the group. We will run the Bull Ring down Rushmore, left on Ballantyne Commons, left on Ballantyne Corporate back to the Bull Ring. Break off when there is five minutes or less to head back to the Vine for the T-pace portion. We will run our 2nd F pace for 35 minutes through Ballantyne. Followed by the last T-pace on the same route as before. This time we will meet up at the Bull Ring when you are done and run back together. We should have a few minutes to spare if everything runs on time.
I am sure everyone is completely confused but I have faith it will work out.
Frasier
4 #F3daVinci regulars gathered despite good (and not so good) reasons not to and worked off some of the Thanksgiving binge. It was a workout that almost didn’t happen. More on that later.
The Thang
Mosey to Blakeney playground area for COP:
Mosey to tunnel next to Banana Republic and partner up. Partner 1 run around building (including up/down stairs) while partner 2 does people’s chair with overhead press. Flapjack when partner 1 returns. 3 total laps for each partner.
Mosey behind Old Navy / Home Goods / Marshall’s for 7’s. Muscle-up and onto retaining wall, then jump down. Run to brick wall and do 6 balls-to-the-walls presses. Run back to retaining wall for 2 muscle-ups, then to the wall for 5 presses. Continue until 6 muscle-ups and 1 press.
Mosey behind Target for Route 66. Run towards Rea Rd. Do 1 merkin at 1st street light, 2 at 2nd light, 3 at 3rd, all the way up to 11 at the 11th street light. Total of 66 merkins.
Mosey to cart corral in Target parking lot.
Mosey back behind Target for another Route 66. Same as before, but w/ jump squats.
Mosey behind Pet Smart / Best Buy for 11’s. 10 donkey kicks against brick wall. Run to metal railing for 1 derkin. Then 9 donkey kicks against the wall and 2 derkins on the railing. And so on, all the way to 1 donkey kick and 10 derkins.
Partner up for relay races.
Mosey to wall on side of Pet Smart.
Back to Chik-fil-A.
Moleskin
6:28. Who’s is that coming over the horizon? It’s a bird… it’s a plane… it’s… Paper Jam!?!? Running in from home like a boss. YHC likes it.
All worked hard at this workout. As mentioned earlier, it almost never happened. Escobar rolled his ankle the day before, but posted anyway because he’s a badass. Paper Jam almost fartsacked because he didn’t want to wake his family up by opening the garage to get his car out (that’s a new one), but then decided to run in instead. And last but not least, Might Mite woke up at 4AM and drove from Greensboro (or Greenville… definitely someplace Green) to make it on time for the workout. That is dedication right there. Way to go MM. You fellas did the right thing and helped make a great morning.
Awesome to see Escobar continuing to post and get stronger. Thanks to Paper Jam for taking us out. Enjoyed the conversation and breakfast burrito at CFA coffeeteria. It had been a few hours since YHC stuffed his face, so that was nice. As always it was an honor to lead.
Announcements
The short work week that leads to Thanksgiving Day gives lesser men an excuse to fartsack – family in town, travel, too much stuffing, the cat has diarrhea, etc. Really, any excuse could be used, but for A Few Good Men of Union County, Saturday morning meant the traditional SVMS beatdown known as Outland. No newbies, so everyone was disclaimed and off we went. A lack of cinderblocks caused YHC to shift gears to Plan B immediately, but no blocks was no problem.
The Thang
Mosey yog to elementary school entrance and circle up for COP while waiting for Hairband and Drop Thrill to ruck it to the COP
SSH x 20 IC
IW x 20 IC
LSS x 20 IC
Windmill x 20 IC
Mosey to rock pile and pick and pick a lifting rock. Hands Off appeared to be a rock virgin, The Count, Salt Lick, and YHC initiated him quckly out by picking a nice lifting rock for him. Hairband and Drop Thrill bypassed the rock pile and used their ruck sacks as a modification. Gather your rock and mosey to the end of the elementary school bus lot where the following pre-planned pyramid weinke was waiting (in full disclosure, this is the same concept Turkey Leg used at the Matrix earlier in the week. It was so brutal, I decided to rinse & repeat)
Starting with a lap, return to starting spot and perform 2 burpees then run a lap. Return, 3 x OH Press, 2 x burpees, 1 lap, etc.
Perform exercises until everyone finishes all 12. Salt Lick got to 12 and started heading back to 1. He got to 8 before YHC called time and the PAX moseyed to the tires. DT & HB rucked.
Split into 2 teams of 3. Players 1 & 2 are separated from Player 3 by approx. 10 yds. P1 flips tire 5 times (to player 3) while P2 & P3 plank. P3 flips tire (5 times) back to P2 while P1 & P2 plank. P2 flips tire back to P1 while P1 & P3 plank. Repeat until 7:50. Mosey to middle school cafeteria for supine pull ups. Wall sits while HB & DT ruck it.
20 skupine pull ups OYO then circle up for Mary
20 x Flutter IC
20 x Dolly IC
20 x Can Opener (10 right & 10 left) IC
20 x Rosalita IC en Espanol
10 x LBC
The Moleskin
The Outland faithful were out in force this AM. You can always count on Hair Band, The Count to be in attendance anytime there’s a workout at SVMS. It was good to see Hands Off who was home from college for the holiday (it also helps to motivate you to post when you are dating HB’s daughter). Salt Lick is fast. And strong. He works hard. Drop Thrill is a madman. He carried a 100 lb ruck the entire time (OK, so I guessed at the weight) and pushed through every exercise.
Two of the workouts I attended this week took time out at the end and gave each PAX in attendance a chance to talk about things they were thankful for. I’m truly thankful for the opportunity to lead such an excellent group of young men — For the reasons above and many, many more.
Announcements
Joe Davis Run = January 7. Discount code expires Sunday
Thanks to Salt Lick for taking us out
14 13 men gathered before the Thanksgiving beatdown for an appetizer consisting of bricks, posts, and random other lumber / logs. Everyone got their fill.
Circle up:
– SSH x 20
– IW x 20
Mega Starfish – Partner up and a quick circle around the Starfish to review and explain each exercise station. After explaining each movement and number of reps per team, we gathered back in the middle for instructions that we will perform 10 merkins every time we returned to the middle.
Starfish Stations:
– Station # 1 – One partner = Thrusters. The other = Skip Rope. Total Thrusters x 50 total per team
– Station # 2 – 2’x6’ Curls and Overhead Press x 50 each per team
– Station # 3 – Brick Man-maker Merkins x 40 total per team
– Station # 4 – 2 times through agility ladder with Walking Brick Merkins
– Station # 5 – Overhead press w/6’x6’ post x 20
– Station # 6 – Cedar log squats x 100 total per team
– Station # 7 – Partner Post run out and back
– Station # 8 – Cedar log hand snatch x 50 total per team OR controlled slow shoulder raises
We finished with time to spare, so we elected to keep running through the stations.
– Initial WOD didn’t involve my equipment, but a late request from Bratwurst changed my mind. No one had experienced my Atlas Home Depot equipment before, so I’m hoping they all enjoyed something different.
– Speaking of, Brat had to bail before we began due to a fear that the workout would ruin his finely-honed runner’s body. In actuality he’s nursing an injury — get well Brat – we need you out leading us brother.
– Stumphugger almost bailed from work to join us, but YHC didn’t want his tie wrinkled. He did look all about business though!
– We were separated from each other the majority of the workout so I didn’t catch a lot of BB material.
Thanks for letting me lead.