Gear Preview Day
7 pax assembled at Ye Olde Providence Elementary School for the monthly gear day. Usually, this means kettlebells, but today, it included a few non-bell implements. Warning: swole DOMS may occur.
Disclaimer
The Thang:
Mini-COP:
- SSH (not sure why these were called; just slipped out before YHC could stop them)
- Low Slow Squats
- IM
Enough of that. Pick up the pax-supplied bells, and let’s mosey.
Well, look-ey here. On the far side of the school, the basketball court is covered with bells, pipes, sleds…
Circuit Work:
- Sled – wheels & handles removed from a wheelbarrow, chained to a shoulder harness, and filled with kettlebells.
- Waiter Carry – 28kg bell
- Bottoms-up Press – various sizes 20-40#, #humbling
- Alternating Swing – 28 kg bell
- One-Arm Press – various sizes, 16-24kg
- Slosh Pipe – 4″ pipe, 8′ long, ~35# of water
- Farmer Carry – 2 x 32kg (2×70#)
- Pull-ups
- Goblet Squat – 36kg, 32kg
- Lawnmower – 24kg, 20kg
- Snatches – 24kg, 20kg
- Sandbag – 70#
- Jump Rope
- Cleans – double 24kg, single 24kg, 20kg
- Grass-burners – SkiBobs converted to GrassBobs
kg-lb conversion:
- 16kg = 35lb
- 20kg = 44lb
- 24kg = 53lb
- 28kg = 62lb
- 32kg = 70lb
- 36kg = 79lb
Sled is the timer. (since there are more stations than pax, “next man up” rotates to sled to keep time and rotations for the pax.) Optional, use grass-burner as timer. Or both. #masochists
Modify as needed as the pax rotate through the various stations.
Time. Done.
COT
Naked Moleskine:
Great effort by everyone today and some good #mumblechatter along the way as well, which is a big reason why we post here vs at the #fern.
YHC had been looking to do a gear day (i.e. more than kettlebells) for some time. Constanza, who missed today due to an alarm clock fail, asked YHC to Q today, while Dollywood asked YHC to Q gear at Death Valley on 7/11. Hmm…that’s just too convenient. So, Ascent pax got a preview (and an extra 15 minutes) of the fun planned for Death Valley.
Thanks to Voodoo for arriving early to help YHC setup the circuit. And, thanks to the pax for their flexibility as we tried out using a timer instead of the sled as timer and tried a couple of musical playlists.
All in all, iron was sharpened…and the paint was scrubbed off the bottom of the wheelbarrow. #brokenin
Aye!
It’s a Vacation Week
I knew July 5th would be lite and was thinking I might even be able to head back to the fart sack (only Thin Mint Q’s a PAX of 1). However, 3 others posted to hold me accountable for my duty. The BB will reflect vacation week brevity.
The Thang
Warm up with SSH, Squats, Lunges, and Mtn Climbers
Jog up to shopping center for some called exercises and then run loop up stairs around to other end back down and to start after each set (with some planks in between, including reverse plank – your welcome Margo).
- 25 dollies, 25 flutters, 25 Rosalitas, and 25 LBC’s
- 50 of each of above
- 25 merkins, 25 CDD’s, 25 Mtn climbers, 25 squats
- Repeat 3
- Repeat 1
- Repeat 2
Jog back to benches in front of school for some bench work with two rounds of step ups and merkins
Over to school entrance for bear crawl, donkey kick, lunge walk circuit times 2
Over to brick benches for dips and decline merkins
Back to lot for some LBC’s and 30 seconds of burpees
Naked Moleskin
Unlike Shoe, I always post a BB within one week. Shoe still owes the PAX a BB from June 28.
Margo brought our average age down to under 50 but we were glad to have you. Frehley’s Comet is faithful site Q even though I’m not sure he has recruited a single PAX to lead (didnt’ even recruit himself). Chopper is also a regular – should have known there was no way I would get a pass this am.
Announcements – None, nadda, zilch.
An honor as always to lead.
What’s that smell?
Goonie planted the SF well before YHC arrived..veteran site Q. 12 pax were disclaimed, and we launched..circling back in the parking lot for late-arriving Bugeater. Not to be outdone, Floor Slapper wrested the LIFO claim from Bug’s hands a few minutes into COP. Goonie retrieved him (another veteran site Q move) and met us at Davie Park.
Ye Olde Moleskine & some of the Thang:
COP:
H-R Merkin x 10 IC
Slow Squat x 15 IC
Flutter x 15 IC
IW x 15 IC
Head down 51 to Davie Park.
Line up on the field for some high knees & lunge walks – 80’ish yards.
Mosey over to the parking lot & partner up. Size, speed, age, IQ were of no consequence in choosing a partner.
P1 Carolina Dry Docks while P2 runs to park gate and back. Flapjack.
P1 Freddie Mercury’s. P2 to gate and back. Flapjack,
P1 Jump Squats. P2 to gate and back. Flapjack.
My partner Stay Puft was getting after it – a very “respectful” effort today…as was that of our WD Boomer who re-EH’d his long lost son-in-law Far Side. Far Side still looks to be one of the fittest pax in all of Area 51. Some guys just have it. Kotters to you and Boomer….and why don’t you make this F3 thing a habit again?!
Jet Fuel was up front much of the morning, and rightly asked YHC why I no-showed after convincing him to post at Hawk’s Nest last Tuesday. Wasn’t feeling well. Speaking of not feeling well – Bugeater torched the Davie Park woods with shrapnel during the partner work. Get up 10 minutes earlier, drink black coffee. #cobains for not being on campus, thus, Gloss’ office was not in play for you.
Costanza is a constant at Base Camp, and always puts in a yeoman’s effort as evidenced during the work on the playground which consisted of incline merkins, step up’s & double squat step up’s. Don’t remember how many we did, but it felt like a lot.
Thunder Road, not often heard but always seen all over Area 51 putting in 4-5 downpainments per week. T-claps brother!
Moseyed back to the field for some karaoke and then back to the COP lot at the Kindercare or Somesuch? Daycare. Did some plank work there including the obligatory Southern Gentleman & Yankee Aggressor. What was not obligatory, nor welcomed, was Goonie’s 37 second 10-count while we were at 6 inch hold. Thank you very little. #notveteransiteQ
Pele, YHC’s backdoor neighbor, put in a strong morning’s work as well. Sorry for not Q’ing up the clown car for you and Bug….but glad Bug drove separately….mercy!
Thumper was leading the pack in the partner work, and he’s definitely ready to post 4+ days a week. See you at Hawk’s Nest tomorrow.
Sardine and Slumdog were right there with the rest of the pax all morning, too. Great work men.
We finished with 6 MoM in front of SCMS including the following in cadence to 13….of course:
Makthar N’Djayie, American Hammer, Full Slow Flutter, Rosalita
…not quite finished so over to Gloss’ Office for some People’s Chair w/overhead press and a BTW for good measure. Always good to remind the pax of the disclaimer when calling BTW’s…so YHC did so. Mermaid would have been proud.
We finished with 6 Count Burpees x 5 IC
Some of the pax asked what’s a 6-Count Burpee? Well…it’s a burpee with correct form. Do them IC, and you virtually exterminate all the flying squirrels. You’re welcome.
Done.
COT
Always thankful to be asked to Q the pax at any AO. Much obliged Goonie. Sorry I forgot the CCV’s. When are you going to Q for the pax at Hawk’s Nest?
Good crew this morning. Great to meet some new guys and see some old friends. Keep EH’ing your friends, neighbors, etc. Men need this, especially those that don’t know they need it. Aye?!
Gummy on Q next week at Base Camp – you should post if only for the unparalleled mumblechatter when Gummy’s among the pax.
Iron sharpens iron,
So one man sharpens another. Proverbs 27:17
First Things First…Who’s On Q
My first Q since IR and it felt good to lead again… Buckey has been great while I was out filling the calendar. One day was left. Saturday after the Fourth. Last year after the Fourth Goonie lead me and Strawberry (yup, three of us). So I wasn’t sure about the turnout. DaVinci has been keeping good company lately and the guys are showing up. Got a text from Hops about the calendar being open (forgot to add my name to the schedule). So I wrote out a Weinke…
Here’s what we did after meeting an FNG (Happy Feet) and a decent disclaimer was given.
Mosey to front side best buy
COP
- SSH x 15
- 5 burpees – oyo
- Imperial walker x 15
- 5 burpees – oyo
- LSS x 15
- 5 burpees – oyo
- Amer hammer x 15
- 5 burpees – oyo
The mumble chatter ensued and I promised no more burpees, though PaperJam wasn’t falling for it.
Mosey to first row parking
- Partners for welbarrow to next row, flapjack to 2nd row
- Repeat to 3rd flapjack to 4th
- Plank for 6
- Line up facing start – AYG back to first row parking
- Repeat x2
Partners
- Run opposite directions to back of BB
- 10 hand slap merkins
- Run Backwards to front of BB
- x10 hand slap merkins
- Repeat x3
Mosey around Newks straight across and up middle Blakeney behind Old Navy
Wall –ups x5
Mosey around to Blakeney Heath
Triple Nickel up hill and back
- Bottom do x10 squats
- Top do x10 merkins
- Repeat x5
Stay at top…Grab a big lifting rock
- Curls x 10
- Tricep extension x10
- Repeat x3
Mosey to fountain
Do exercises on sidewalk – Another first. Not sure anyone has done these at DaVinci? Basically on the sidewalk there are written exercises x4. Check them out next time you pass by.
At fountain
- dips x 10
- step ups x 10
- derkins x 10
- x3
Check time – enough to cross the street and do some mary.
Done
First time in like 15ish Q’s that I actually finished on time using the Weinke I wrote. Usually we crush it and I have to add lib a bit. We added a few LBC’s, flutters, etc along the way to give the 6 a chance to catch up. Not much lag time today – strong group. If you’re around F3 much at all there are always a few crowd favorites, PaperJam, Cheddar and Hops are always great to have in the PAX. As Q I’m looking for someone to help with the FNG or keep me honest with regards to time. Worked out a few times now with Erector and he’s gotten strong, thanks for the pace setting at the front. Good to see Tumble Weed back after a brief hiatus too.
Couple of announcements… Cheddar mentioned Isabella Santos in September. Plus Pokey begins Wednesday!!
5 runners joined for the COT and Coffeteria.
During Hops “take out” (thanks!) We actually revised / renamed the FNG from Penguin (a hockey reference to a rival team) to Happy Feet. Go figure, another first for this crazy day.
Virgin Q for ‘Merica
(Posted by Chico on behalf of Frosty Paws)
5 brave souls rose from their fart sacks to conquer freedom and sweat in memory of the 242 years of Patriots bravely standing up for us all.
After a quick apology from the virgin Q, the Pax were off. In honor of the previous days symbolism, multiples of 7 and 4 became a theme.
20 SSH in cadence
20 Murkins on your own
20 LBC in cadence
4 Laps around the OP track
Mosey to Little League Clubhouse for starfish
5 stations, 20 each of murkins, Carolina Dry Docks, Low Slow Squats, pull-ups and dips.
Rinse and repeat, descending by 4s for three rounds, plank it up between sets for America Mosey to school for 3 rounds each of people’s wall and Balls to the wall, again, for America.
Mosey to side, bus lot for 4 rounds of suicide sprints Finish up with a lap around the school on behalf of freedom followed by 2 minutes of merry.
All in all, a good crew posted for my virgin q. Thanks for allowing me to supervise the rear detachment.
In the immortal words of Lee Greenwood, God Bless the USA!!
Epsilon’s First Q
Title: Epsilon First Que
Opener: Get ready to see more of those Cheddar Shredders in the future, I know you guys loved them.
The Warm Up:
20 side shuttle hops
15 Potato Pickers
20 Mountain Climbers
The Thang: After Warm-up we teamed up. One partner would run around the buses while the other would do a combined total of 100 pushups and 150 squats. We then moseyed to the parking lot and did the serpentine of DOOM! We snaked through the parking lot doing 5 burpees at each of the speed bumps. We did a new workout called the Cheddar Shredder. Inspired by the Gladiators. Everybody line in a row in plank form shoulder to shoulder. Someone would face each person and do a hand slap merkin and move to the next person in line. I only got negative comments directed at me 5 times during this one. Next, we went to the side wall where the buses were and did wall sit/ arm raises and donkey kick Jack Webs. We ended up going back to the serpentine of DOOM and did 5 jump squats at each of the speed bumps. After this we ran to the bridge and lunge walked across. We partnered up and wheelbarrowed to the bathrooms. Even though everyone ended up walking it turned out to be a tiring choice. We moseyed to the tall bleachers after a couple Mary’s. We ran the bleachers or walked them. We had like 7 minutes left so we ran back to the railing and did supine and flutters Jack Webs. We ran out of time so we ran back to the beginning and that was the end.
The Moleskin:
Thank You everybody for supporting me all the way through the workout. I love queuing and you guys made it even easier for me. Also, Good Fella is now supposed to double up on burpees.
Announcements: On 7/21/2018 ShopDog has a Sandbox woodworking project and needs about 10 able bodied participants who can use a paint brush and power sanders. Contact him for details or watch out for announcements on Slack.
CerberU.S.A
Fact of the day: July 6th is Sylvester Stalone, George W Bush, and Nancy Reagan’s birthday.
Not sure why we didn’t sign the Declaration 2 days later. Regardless, the PAX gathered to celebrate and this is what happened:
The Thang
- Disclaimer was given for those in attendance and Nemo was lightly accosted for taking too long to finish putting on his make up after being late by 30 seconds or so. Ironically, the FNG was not present for the disclaimer…which raises the question, if a disclaimer is given and there’s no FNG around to hear it, was a disclaimer given?
- Mosey past ye old Ale House, up the road to the mini-roundabout, and back to the
pee padturf.- 20 IC: IW’s, LSS
- 10 OYO RDL’s (each leg)
- Domino (PAX planks in a circle, then goes to R arm high. Q drops to do 5 merkins, stays in plank while the next PAX follows suit, then next PAX, etc. Looks like falling dominoes. During the explanation of a guy dressed to workout appeared from the general direction of Ted’s and asked to join. The more the merrier. R&R with L arm high.)
- Febreeze (Found this gem in the Exercon. Kinda like Jack Webb, but somehow almost suckier. Ration 1:10 of WWII situps and air presses, the kicker being you hold a V position [6″ with your torso up as well] whilst pressing air. Plan was to climb then descend from 5:50, but Alf’s complaints were starting to wake up the guests at the Hilton, so audibled to nix the descent.)
- Mosey to tha deck, take the stairs to the top floor.
- Chedder Shredder (if you don’t know about it, ask Nemo. He introduced it to YHC at Centurion many moons ago and YHC brings it out almost every time YHC has a Q. But be sure to give Nemo credit, he was slightly miffed until YHC alerted the PAX of his contribution. There was even a bit of mascara running down his face from tears of anger.)
- Mosey down deck, people’s chair to gather and give instructions
- Rocky IV (Since there aren’t many good workouts associated with Bush or Mrs Nancy, we performed a little routine inspired by Stallone’s training montage in Rocky IV. Since we didn’t have a snow covered mountain, and doing sit-ups off a 10′ high ledge would, YHC is sure, nullify any kind of disclaimer given, the pax instead did the following to pay homage:
- AYG up the slope (Mtn sprints)
- 5 pullups at the top of the slope, mosey around to start of next slope
- 5 hanging leg raises (in lieu of the ledge sit-ups)
- R&R to the top, then people’s chair followed by 5 IC thigh taps on the wall.
- Plan was to potentially R&R, but nah due to time and suckage.
- Rocky IV (Since there aren’t many good workouts associated with Bush or Mrs Nancy, we performed a little routine inspired by Stallone’s training montage in Rocky IV. Since we didn’t have a snow covered mountain, and doing sit-ups off a 10′ high ledge would, YHC is sure, nullify any kind of disclaimer given, the pax instead did the following to pay homage:
- Mosey back down, doing leg raises and pullups along the way in same routine as Rocky IV. LBC’s to gather 6.
- Partner up and mosey back to launch parking lot via north entrance. Cue customary heckling (between PAX) of Gladiator, primarily focused on how F3’s membership rate is much better than theirs. However, they do have music.
- Parking Ladder (P1 runs to stop sign by Chipotle and back while P2 does burpees at every parking space line in pattern of 1,2,3,4,etc. Flip flop and carry on my wayward son. Plan to go to 20, believe Larry Birds made it to 18 before YHC stopped us at 6:10. In hindsight, we should have just finished them. Cobains.
- Mosey through Micky-D’s/Panera lot and return to launch.
- Touch your toes, R over L, L over R, bilateral quad stretches (stretching is good for you, even if it’s not Blakeovery, Gumby, or whatever the hell Pokey is supposed to be.)
- Nose Wipers (merkin where you touch both hands with your nose prior to coming back up. 10 OYO)
- 6″ till 6:15.
- El fin.
The Skine:
Our FNG actually ran into is 3-4 weeks ago while he was running around the Novel Providence apartments. McGee yelled some sort of invitation to join (which, if his pickup lines in college were of similar quality, I’m not sure how he got his wife to marry him), and he finally showed up this morning. Absolutely loved having him join us, named Snyder due to his (unfortunate) affinity for all professional DC teams after having lived there for a while. Welcome.
Solid effort by everyone today. Average age of attendance pulled south by 14yo Epsilon and Nemo, potentially giving Joust a run for its money as the youngest AO.
Some PAX endorses witnessing children and not just dogs urinating on the pee pad.
Also, YHC votes we get a cool flag like Gladiator. #swag.
Announcements:
Useless to say at this point, but Epsilon has his VQ at Commitment.
Tour de Toringdon
Thin Mint sent out an APB for a Q yesterday afternoon. YHC figured the best way to return to the Brave after a hiatus (avoidance of Room 101) would be to have control over the workout. The Brave is the toughest workout in all of F3, so a painful plan had to be put together on short notice. The following is what 5 “lucky” pax experienced:
After some early-morning recon and a quick slack message to Purell at 4:56 am that he wouldn’t have to pre-run a workout if he chose the right one (he went to that lesser boot camp named after the 3-headed pooch), YHC rounded up 4 other pax, briefly disclaimed the confused-looking one (Fire Hazard) and set off for a mile-long warm-up yog north on N. Community House.
The Thang
Yog Up Community House, left before the new fancy-schmancy apartment complex (“The Lowrie”), past the parking deck that Pop Tart didn’t want YHC to see, left around some building tagged as “Toringdon (some random number), and into the parking lot beside it for a quick COP:
Windmill x 10 IC
IW x 15 IC
LSS x 10 IC
Walk behind the hedges to the rockpile no one else knew existed (Fire Hazard: how the hell did you find this?), let the black cat scurry away, and grab a rock you won’t like moving with. Mosey to the aforementioned parking deck, base of the ramp.
Round 1: 5 reps of 4 rock moves (curls, OH press, tri extension, and bent over rows) at each of 4 points up the ramps. Down the stairs to the base again.
Round 2: 10 reps of all 4 moves
Round 3: 15 reps of all 4 moves
Mosey back to the rockpile, drop off your coupon, and over to the southern most row of parking spots along Toringdon.
Time for parking spot partner burpees (or whatever Tuck dubbed it when he made it up). P1 starts doing one burpee in each parking space while P2 runs to the end and back to meet P1. Flapjack until all spaces have been burpeed. 100 parking spots. This was painful and stupid.
With about 15 minuted left, we started to mosey back to launch. Stopped once to plank for a minute while Q caught his breath. With a couple minutes left and not quite at the Brave’s 4-mile requirement, we did 25 LBCs and run to Which Wich and back. That hit 4.01 miles and we ended with a minute of plank. Finito.
Moleskine
Pop Tart is going to swim in a big rubber suit this weekend to prevent getting struck by lighting. YHC pictured him in a big condom (a la “The Naked Gun”) and haven’t been able to get the visual out of my head.
Fire Hazard’s figure is looking quite chunky. Next time you see him, encourage him to eat a few more salads.
One Niner chose to go shirtless this morning. He didn’t appreciate the idea of carrying a rock up parking deck ramps, so he just chose not to. No one will mistake Niner and Fire Hazard with their shirts off.
Erector is getting ready for his big move to TN. He’s not happy that they don’t have any running workouts in Knoxville. No, Erector, they don’t. They’re not nearly as stupid as we are.
Have a great weekend. Thanks for letting me lead.
Announcements:
A51 vs. SOB paintball on September 15th. Pop Tart and Madame T figuring details. HC for that one.
Cone Drill gone Wrong
20 PAX showed up at Impromptu for a humidity filled session of confusion and work. Confusion right out of the gate as HalfBack thought he was on Q. Maybe there was some confusion on decoding Millennial. We’ve got it ironed out and HalfBack is on Impromptu Q 4 Fridays from last Thursday, but skip a week for the holiday.
Warm-up – Promptly at 5:30:00 (chalk one up for the Q)+1
Mosey to front of the middle school
20 SSH
15 Cherry Pickers
15 Low Slow Squat
15 Merkins
10 Mountain Goats – for some reason this new entrant intot the warm-up was not feeling the love (-1)
The Thang
10-15-20
consists of a 4 exercise “bundle” (Dips, Derkin, Burpee and LBC’s)
Do 10 of the “bundle”, then 15 of the “bundle” and then 20 of the “bundle”
Pax seemed to catch on after some initial mumble chatter – but it faded (+1)
Mosey to back of middle school – stop at tables by Cafe- then jail break to the corner of the school just past the dips benches.
The order would align the partner work. First one in paired with last on in and so on
The AMRAP has been in the closet for the past few months so I thought it was timme to start bringing it back to life. My thought was to bring it back in sections > with today’s attempt hoping to last 20 minutes.
Now to the BearmudaTriangle/Line
Was supposed to be pretty simple – however the football field was off limits so had to change it up on the fly.
This is what ensued:
This is what it should have looked like –
P1 runs to the dip bench area – does 5 Bobby Hurley’s and then 5 Dips – runs back to Triangle
P2 bear crawl to cone 1 – do 1 burpee. bear crawl to cone 2 – 2 Burpees. Bear Crawl to cone 3 – 3 burpess. Each time you finish cone three that counts as a round. The goal was to have a mini competition and count rounds. (Q fail -5)
Cut losses
Mosey to cut out for partner work
100 squats
150 Crab Cakes
5:15 End (Q+1)
Welcome FNG Davis Mcowsky (sp) – another jersey escapee – comes from Rahway (known for route 1/9 and a prison) – F3 name = Dufresne (silent s fellas) from the Tim Robbins charracter in Shawshank redemption Andy Dufresne.
Announcements
COTS – August 5th – let Lou know – we’ll meet up and clown car to Uptown
Brooklyn Pizza – 3rd F Monday’s 7:30 or check with ShopDog for the correct time
Bible Read – church offic off of cutherbertson Sunday’s 7am – check with Lou
So stoked to get the chance to confuse/lead a great group of men thorugh the morning gloom. All put in a great effort today and were very adaptable…
Welcome back Brexit!!!! Good to see Wild Turkey making Impromptu stops…
Just a reminder that it’s never too early to start thinking about the Efffffee Awards… keep your favorite Q in charge in mind.. vote early and vote often…