7 PAX showed up even though Goodfella pre-warned them about the merkin party. Tapping on your front shoulders should bring instant flashbacks to this mornings workout.
THE THANG:
A long mosey to the rock pile (lunge walk across bridge). SSH x 25, Merkin Ladder x 55, Squat x 20, IW x 25.
Grab a running; I mean lifting rock and partner up. Partner 1 run with the rock / Partner 2 does 3 burpees and catches P1. Flap jack until 2 laps are completed. Catching Hollywood is plain awful.
Mosey to half wall (bear crawl across bridge) : Dips x 25, Decline Merkin Ladders x 15, Dips x 15, Incline Merkin Ladders x 55
Mosey to block pile: Partner 1 run with 2 blocks / Partner 2 does 3 burpees and catches P1. Flap jack until 1 lap in completed. Block Triceps Extensions x 12, Un-even Merking Ladders: Left Side x 15 and Right Side x 15.
Mosey back to start for peoples chair combined with bear crawls.
Finish off with a quick round of merry.
We did a bunch of running with weighted objects and the group did a great job staying together.
Groundhogs are not usually indigenous at such high altitudes… but given the festivities of a day such as Groundhog’s Day… the excitement couldn’t be contained!! 27 bleary-eyed PAX shunned the comforts of their beds to join in the festivities… and after a sincere disclaimer, here is how it went down:
The Thang
Mosey to bus parking lot for COP:
SSH x20
Merkins x10
Low Slow Squat x20
Imperial Walker x20
Mountain Climbers x15
Miscellaneous Planking
Mosey to playground, and line up in two STRAIGHT lines behind Beaver and Sensei…. the Principal of Matthews Elementary would have suspended everyone of you… but I digress.
Partner with the hog across from you. With your partner, do:
Mosey to the bus parking lot for some grinders… not the sandwiches… the exercises! Split up into teams/groups of 5 x 5… again some were math-challenged by the advanced calculations… but I don’t think we lost anyone! Next time we will allow calculators!
P1 – LBC’s
P2 – Step-ups
P3 – Incline Merkins
P4 – Dips
P5 – Runner from P1 to P2… then P2 runs and P5 does step-ups…
Everyone did every exercise 2 times… because it’s Groundhog’s Day 2/2!!! Get it??
Mosey back to parking lot… are we done? Are we circling up??
No… YHC disclaimed again, and we mosey’d back to the bus parking lot for a COP replay (only we ran out of time… )
SSH x20
Merkins x10
Low Slow Squats x20
Out of time!! Back to parking lot for COT.
Moleskine
Ok… parts were lame… I wanted to have a little fun with Groundhog’s Day… which is one of my all-time favorite movies. Hopefully everyone got a good full-body workout, and as I always like to demonstrate… it doesn’t take a gym membership to get a good workout. Just some good exercises and all of sudden you’ve worked out for 45-minutes!
I also really like the partner exercises like the over/under stuff… that was highlighted by the Sonny and Cher rendition of “I Got You Babe”, played twice for total annoyance maximization!
Great to have Elrod back out with us from his premier last week! Great stuff out there!! Keep coming back!
Also great to have Sheldon join us on loan from Columbia, and One Man Band, who was christened in Greenville. OMB also gets t-claps for running in/out from down the street near the baseball fields. Very strong! Come join us for the pre-run!!
Great to have a few other new faces… Bonhoffer and Beaver… you guys aren’t regulars, but AWESOME to have you join us!
Kotters to Lamont!
Geraldo gets props for bringing the ruck, then expertly transferring it to Smokey midway through the workout!
Announcements
1. Sign-up to Q… see Sensei or Booyah
2. Sign-up for BRR in September… see Slim Fast
3. Ronald McDonald House volunteer activity over President’s Day weekend
4. Richard Shelter run April 29.
Pele let us know that his wife is 2 years cancer-free today! Amen! Thanks for the take out prayer from Little Mike!
21 PAX showed up even though a “fun and different” workout “with cones” was posted. Since no many of those things happened, including no “400/4” (whatever that is), it seemed like the workout was a loss, until later in the day and the next morning when it became apparent the workout definitely left a dent.
The THANG:
The Moleskin:
Announcements:
10 Pax chose to take on the beast known as Hydra this am.
Short Disclaimer provided – all regulars – so everyone knew what to expect, or so they thought.
Quick jog around the school to get the blood flowing – then head to the small field
COP
SSH x 15 in cadence
IW x 15 in cadence
Low Slow Squats x 10
Slow Merkins x 10
Mosey to concession stand area
The Thang
Round 1 ( 3 x )
10 Jump Ups
10 Dips
10 Derkins
Round 2 (3 x)
Split Squats x 10
10 skull crushers
10 wide merkins
Round 3 (3 x)
10 hovercraft squats – Hops get the credit.
10 Diamond merkins
10 CDD
Playground – 5 minute AMRAP
5 pull ups
10 merkins
15 squats
Six Minutes of Mary – actually 5
Protractor – lost count
Flutter x 20 in cadence
Dolly x 30 in cadence – waiting for everyone to count before calling it.
Done
NMM
Dusted this one off and brought it back out. Every now and again, its good to get a full body beat down without the pounding of all the running we normally do. It shows you can get a pretty solid workout without moving from one spot.
Lots of chatter out there (Harley) but also lots of work going on. YHC thinks Arena and Marge talked the entire time – guess next time YHC needs to make it tougher.
Queen, Deep Dish, and Jet Fuel were putting in some hard work – granted the taller folk have a hard time with these low benches when doing the split squats and hover crafts.
Haze (Kotters), Hops were keeping YHC company, while Good Hands and Harley were trying their best to ignore the Q.
Solid work by all – thanks for the chance to lead – it is an honor and privilege.
HOPS – thanks for the solid takeout.
Keep McGee and Lorax in your prayers.
Announcements
Area 51 HH this Friday – Rusty Onion – 4pm ish.
Champagne Out.
At least 24 PAX posted at the Swift workout today to find out if the wind breeze, hill rise, bikers with spotlights tomatoes with torches, cars distractions, cold air cool temps, or free Lululemon shirts performance run gear could slow them down from running 6 consistent 3minute intervals at a Hard effort.
The THANG: check the PreBlast, pretty much what we did and why –
The Moleskin:
SYITG,
Bratwurst
YHC loves a good sand bag workout and felt like doling one out despite coming off a heavy Fat Camp Q by Argonaut the day prior. A 15-minute Pre-run was in order in which YHC had set a lofty goal to hit 2 miles in that timeframe. Bird Cage brought me down to earth and we settled for 1.25. Not 1, but 2 FNGs rolled up with their respective EH’ers (Tuck & Fallout). A bakers dozen it was, disclaimer given and off we went:
Warm-up
The Sand Bag Thang
Moleskin
Solid group at the Arsenal today and working in partners really seemed to push everyone. I know that we joked about my poor choice of words “relieving one another” in the sandbag workout but it was good to see the PAX pushing through the sprints to relieve their partner doing the heavy lifting on the bag portion of the workout. Look for everyday opportunities to ease the burden of those struggling with one.
T-Claps to:
Always an honor to lead and have a solid rest of the week. Over and Out
-General
17 Bros committed to getting ready for spring break. Even though it’s not what it used to be for us anymore, any reason to lift, is a good one. Here’s why we’re better:
COP:
SSH x 20
CDD x 10
Good Morning x 9
39 reps to begin.
Thang:
1×10
Curls
Jump Squats
L arm press
Jump Squats
R arm press
Jump Squats
Upright row
Jump Squats
Tricep ext
Jump Squats
Lateral ext
Jump Squats
2 handed press
Jump Squats
L Lawnmower
Jump Squats
R Lawnmower
Overhead ext
Jump Squats
Curls
Lunges
L arm press
Lunges
R arm press
Lunges
Upright row
Lunges
Tricep ext
Lunges
Lateral ext
Lunges
2 handed press
Lunges
L Lawnmower
Lunges
R Lawnmower
Lunges
Overhead ext
Lunges
Partner up:
Super sets
P1 works P2 rests
Chest super set
Flat
Merkin
3×10
Leg super set
Alternating lunge
Deadlift
3×10
Shoulders super set
Arnold press
Shrugs
3×10
Arm super set
Curls
Overhead tricep extension
3×10
Back super set
Bent over row
Scarecrow raise
3×10
Swings x 20
39 merkins to finish
moleskin: great crowd as always. Especially those who came out to the ‘Nanners beatdown at Skunkworks. It seems the jump squats on the first circuit got the heavy breathing going early. Not a whole lotta chatter this morning. However, lots of guys getting after it. Always good to see. Thanks for everyone’s dedication. Thanks to YL for the great out as well.
Announcements:
This Friday 11:30 Nan’tan conference-call featuring @WitchDoctor_F3 on a proper athletes diet. DM him for more details.
F3+diet= #HIM
It was so nice getting out in the gloom this morning w a great group of men. A dozen dudes showed up ready to go. Before we set off, a disclaimer was given and then the YHC asked the pax if they knew what the mission of F3 was. Crickets were all I heard… I preached a sermonette, an offering was taken and off we went. As we began to mosey, I heard “I thought the mission was Fitness, Fellowship, and Faith!” Oh boy – the site Qs have some work to do!
The thang –
Moseyed around the parking lot down to the track and one lap. Stopped in the corner for some COP. SSH x25, IW x 25, merkins x 25.
2 laps around the track at a quick pace. LBCS while we wait for 6. 1 Lap at quick pace, LBCS while we wait for 6.
Meet in corner of track for 10 reg merkins, 10 diamonds, 10 wide arm, 10 reg merkins, 10 diamonds, 10 wide arm.
Mosey to rock like and grab a rock. Mosey to parking lot. 30 overhead presses – run to end and back. Rinse and repeat w 20 and then 10 overhead presses.
Rinse and repeat w 30,20,10 curls.
Mosey down to bleachers. Partner up. p1 runs w rock to stairs while P2 does said excercise. Flap jack. Excercises were merkins, dips, and pull-ups.
Mosey w rock to Semigloss’s office (bathroom) and wall sit. Over head presses till your arms fell off while sitting.
COT
It never gets old when asked to Q! Thanks for the opportunity. Welcome back Uzzo! Last time out he said we pushed a jeep around the parking lot. Nice one Dollywood! Hope to see you again. And welcome to Sheldon also! Introduced to F3 down in Columbia and just started coming to A51. Not a whole lot of mumble chatter this morning as it was intended to be a tough workout. Dollywood triggered a shot over the bow as he said “The old Header would not have struggled with those merkins”. Sometimes you just have to ignore the young punks.
18 #PAX quit the #fartsack to throw their iron in the slow fire. We got our sweat on.
This was my #VQ at #Gumby. Let’s get our mats out for some full-range motion and some light music.
After a preliminary slam on last week’s music choice by High Tide we did a body scan and check-in, in the corpse pose while I walked the pax through the devo. Then we did a half-spine twist on each side to get a baseline, we will return to this posture at the end. The late, but thorough, disclaimer was proclaimed. Then came…
The looooonnngg warm up: 10 Sun Salutations. Introduced the idea of the vinyasa, a movement between poses. Lots of mumble chatter until #6, then it got mysteriously quiet. All told we did 22 sun salutes this morning. After the long warm up everyone was good and wet, so we moved onto to…
The Thang:
We did all these poses with a sun salutation between each one: Mountain, Tree (both sides), Side Angle, warrior one, warrior two (or was it warrior two and then one. It was some kinda warrior), leg raises with protractor, shoulderstand (much groaning), plough, bow (even more groaning).
Cool down:
Three slow sun salutes, half twist again to check our mobility and the attending improvement, corpse, and done!
Moleskine
This was my VQ of any F3 workout. I hope the men got what they needed out of it. I know I was sweating. I decided to keep the lights on and the music Titanic free. I’m glad to see that F3 is not limited to the full bore beat down 6 days a week. I’d like to thank Madison, High Tide, and Swiss Miss for the encouragement. Gullah for the fist bump, and Paperjam for the assistance with the protractor (this man also helped me through a Centurion workout a few weeks back).YHC took us out, think I may have stolen it from Stone Cold. I really enjoyed being Q, think I’ll try it again, you should too. Finally, I’ve attached a you tube video of some of those mobility moves we did. Y’all take care of your bodies now, it’s the only one you have.
Peace, Jail Break.
8 ran and then had Donuts and coffee. Semi had a big gulp. Looked like coke, which is strong after a 6 mile run. Fletch ate some sort of sandwich. It was probably made especially for him since he has a close relationship with the employees there. I was told that sometimes he shows up before they even open.
Guys ran all sorts of paces from 845s to 6s.
Enjoyed it and see you all next week where we might do something crazy like run the route in reverse!