YHC had planned on playing some music out there this morning to inspire Frehley’s Comet. With him as a no-show and the impending gloom, the tunes where left in the car. Maybe it will show on Saturday.
The Thang
Run a lap around the lot for warm-up
SSH x25 IC
Imperial Walker x25 IC
Front Lunge x5 IC
Mountain Climbers x25 IC
Mosey to Playground
3 Sets of the follwing exercices:
1st: set of 10s, 2nd: set of 20s, 3rd: set of 10s
Dead Lift
Merkins
Upright row
Merkins
Two-Handed Swing
Merkins
Goblet Squats
Merkins
Tricep Extensions
Merkins
Use Playground
10 Dips with Bell
10 Pull-ups
Plank-o-rama between sets
Repeat
Mosey to the Wall
1 Minute of Semi-gloss
30 Seconds of Sac-Dragger with 10 upright rows
Seven Minutes of Mary – Pax choice
Dolly with Press x 20 (Mic Check) IC
Dying Cockroach (Loogie) x 10 OYO
Protractor (Ripcurl) – various angles of unpleasantries
Flutter with Press (Wingman) x 20
Head Home
Moleskin
We got lucky out there this morning. Rained only a few drops during the warm-up. I think the regular PAX got scared. Those who showed got a proper beatdown. YHC opted for a no-run workout and thinks it turned out alright. Some idle chatter around Panthers and Wolfpack and maybe some other chatter left out in the gloom. Always an honor to lead and fun trying to come up with something else to entertain and destroy. Welcome to Steak-Um site FNG. Great to have you out today. Hope to see you back in the gloom next Monday brother.
Announcements
Holiday Party – sign-ups close soon
Joe Davis – sign up for a discount now or sign up later at full price. Either way a win and a good time for a good cause
Shoes – small opportunity for shoes left. Bring them tomorrow to #Bagpipe
We laced up our shoes and took off towards the decks this morning.
The Thang
SSH x 25
Front Lunge x 5
Imperial Walker x 25
Side Lunge x 5
Merkins x 20
Mosey to the Premiere Deck
Count of by twos and separate, then partner up. Ones to the right stairwell, Twos to the left stairwell. We are about to run the stairwells and need to slim down the pax.
Partner 1: run up 5 flights and down. Twice
Partner 2: 20 Merkins, 20 LBC, 20 Squats, Repeato until partner is back.
Flapjack
Deck Ladder
1: 10 Burpees
2: 20 Merkins
3: 30 LBC IC
4: 20 Bicycle IC
5: 25 Heels to Heaven IC
Varios plank positions assumed while PAX bottleneck in the stairwell
Ladder back down
Mosey Home
Standard situps are called as we wait for the six at the resort
Plank fest at Gateway to Ballantyne waiting on the light
Run it home.
Moleskin
Always an honor and a challenge to lead the PAX. Learn something new each time. QIC Called for bicycles and honored Puppy Love in the process. He decided to take over. No sense in arguing, let him have it on downward ladder as well. Always have more planned than time on 45 minutes and takes a few to get there. Good running pace though.
19 (with 1 FNG) in for bagpipe plus 7 runners today. Colder weather, not yet cold enough for longsleeves #overheated.
The Thang
Side Straddle Hop 25x IC
Imperial Walker 25x IC
Mountain Climber 25x IC
Little Baby Crunch 25 IC
Mosey to fountains
20 Jump Ups or Step Ups
20 Dips
20 Declined Merkins
Run to building
Plank while you wait
Repeato
Plank-o-rama
Mosey to loading docks
Peoples Chair for one minute (30s of arms out)
Recover
Peoples Chair a few inches lower than the last time for 1 minute
Mosey to Smaller pond with Hill
7s – 6 Burpees up and top, 1 squat at the bottom, etc, etc
Mosey to the Bulls for Mary – Audible*
Dolly 25x IC
10 Standard Sit Ups
Flutter 25x IC
10 Standard Sit Ups
Bicycle 25x IC
10 Standard Sit Ups
Mosey towards new intersection and find some grass
Time for Jack Webb. we went up to six merkins and 24 arm raises and back down.
Take it home.
Moleskin
Not a lot of chatter out there this morning. We covered some distance which may have had something to do with it. Arms out on peoples chair was a Frehleys-MicCheck argument of some sort. Tried to do Mary in the grass at the Bulls but the sprinklers were on. I have a feeling if Dolphin was Q, he woudn’t have aborted to another location. Good work by all and Welcome to the new FNG Rump Roast
Today marked my first Q since beginning of April. Not sure how the time slipped by but it felt good to lead again.
Warm-up
SSH x 30 IC
Imperial Walker x 25 IC
Merkins x 20 IC
Squats x 15 IC
Mosey to the Hill (does it have a name)
Triple-Nickel is called exercise
5 burpees at the top
5 burpees at the bottom
5 times
Plank-o-rama while we wait.
Mosey to the cantina
Partner up and do combined 200 LBC
Partner 1 run to Coldstone
Partner 2 LBC
Flapjack until count is met. If you finish early and didn’t run twice. Run it again.
Mosey to Target Lot
M100
10 burpees
10 mountain climbers
10 jump squats
Until total count of 100 (40 burpees, 30 mountain climbers, 30 jump squats)
Plank and wait. 10s of good form.
Mosey to side of Target
Ab crusher
30s of 4 count freddie and 4 count heels-to-heaven
1m of half-burpees (plank to feet near hands)
3 rounds
Mosey to humps behind Target
Bear Crawl to first hump
Sprint to next
Bear Crawl to second hump
Sprint to next and halt.
Mosey home for some Mary
Starting position is 6 inches
Dolly x 30 IC
Flutter x 25 IC
10s of 6 inches to finish
Moleskin
Thanks for the opportunity to lead again. Yes, some was repeat of a previous workout but we have a lot of new faces. Speaking of faces, Have you seen Screech’s? Front of pack today. Good job. Not much resting today. I think i counted 90 burpees. Scheduled a guest appearance by Jack but couldn’t fit him in. Shoulders are toast after the bear crawls.
Announcements
Help out this weekend at 815a to get the kids ready for the 1 mile fun-run for the Isabella Santos Foundation. See site for details on registering for the 5/10k or the family 1m fun-run, Contact Honey Bee to help out.
26 (one FNG – Affirmative) showed up early for what may have been intentional running
The Thang
Mosey to Lake parking lot
25 SSH IC
25 IW IC
15 each leg reverse lunges
25 Mountain Climbers
Mosey to the pull-up bars
Count off by 3s
Group 1: 20 dips on parallel bars, 20 Diamond Pushups
Group 2: 10 pull-ups, 20 jump tucks
Group 3: 30 Burpees (changed to 25 to keep groups moving)
Rotate until you’ve hit each station
Plank – RAH, RLH, REG, LAH, LLH, 6 inches, Recover
Mosey to base of Dunreggan Brae
Sprint to the bridge and plank until all are accounted for
Split up across bridge for people’s chair.
– 1 min, 15 seconds recover
– 1 min with 25 overhead presses
Mosey to parking Garage
Forward lunge on the way to stay together
Run up steps to top floor (5) and down other side
Plank – RAO, LLO, REG, LAO, RLO, Recover
Mary under the Deck with 6 inches
Hold 6 inches if not in Mary
LBC – 30
Dolly – 25
Heels-to-Heaven – 25
Flutter – 25
Protractor – Haggis led.
Mosey home
20 Merkins plus 20 more while we wait for everyone to show.
Moleskin
YHC wasn’t sure he knew what we were going to do today until on the way to workout. May also have been a little self-serving with all the running (10k on Saturday). Weather certainly had them out today. Hopefully we will continue to climb! Great work by all. Welcome Affirmative
Here is the loop we took:
http://www.mapmyrun.com/us/pineville-nc/f3-sob-bcloop-route-247484625
7 Faithful showed up this morning for a tour the long way around Target.
The Thang
25 SSH IC
25 Imperial Walker IC
25 Mountain Climber IC
Hold Plank for 30 seconds. Good form
15 Low,Slow, Squat IC
Mosey to the speed bumps
Bear-crawl to first bump
20 Merkins
Bear-Crawl to next bump
15 Merkins
Karaoke to the left
10 Merkins
Karaoke to the right
5 Merkins
Side Shuffle left
5 Merkins
Side Shuffle right
5 Merkins
Find some wall
1 minute semi-gloss then walk it out
1 minute semi-gloss (get lower) walk it out
To The Hill
Partner-up for combined 200 LBC Count
Indian Run to Michaels
Do not proceed forward until man is at front of line.
Line up for Burpee-Suicides
15 Burpees
10 Burpees
5 Burpees
Run it out on last Set all the way down
Mosey back to start for Jack
Typical pattern: 1 Push, 4 Press to 6. Then back to 1.
Hit the Pavement for 7 Minutes of Mary
20 x Wide straight leg alternate leg situps. Both sides = 1. IC
20 x Reverse Crunch IC
20 x Heels to Heaven IC
20 x Russian/Mson Twist IC (ouch)
20 x Back-scratchers with deep reach IC (Spackler’s call)
Moleskin
Small crowd today but that didn’t stop us from hitting the pavement hard. Bear crawls were nasty, as usual. Probably something to do with the fact YHC didn’t remember the stretch behind the stores to be that long. YHC had planned for more hill work but it was time to move on. Great work out there by everyone. Shout to Spackler for the solo run. Or did he? Maybe Chipotle has some insight. He was there early but may have been on the facebooks instead of stretching. Happy to have him back full-session with out an escape.
Announcements
New 3rd F starting in cafeteria near Southpark. See emails/web for details.
Consider running/donating to Chelms aka Tatertot/Abacus in honor of their brother. See links below:
14 of our areas finest strolled in for a painfest at the maul this morning plus one extra grumpy individual.
The Thang
Mosey to the movie theater lot
30 SSH IC
15 Windmills IC
20 Outside Imperial Walkers
5 Walk-Out/Walk-Ins (waka waka)
Mosey to next lot
Blackjack – Merkin/LBC Ladder to 21
– 20 Merkins/1 LBC, 19 Merkins/2 LBC, 18 Merkins/3 LBC…
– 210 Merkins/210 LBCs
Mile Run Window Shopping Tour
– http://www.mapmyrun.com/routes/view/364175683
Mosey to Exponential Hill (a TR comment at Rebel Yell one day)
Run to top do 5 squats, Run down 5 Lunges (Repeat to 4,3,2,1)
Mosey Home for Mary
Wide-Leg Flat Sit-ups x 20
Wide-Leg Flat Bicycle Crunches x 20
Reverse Crunch x 20
Toe-Touches x 20
V-Ups x 20
1 Minute left
10 Burpees on your own
Moleskin
Crowd wasn’t particularly thrilled with the blackjack call, especially FC. Lots of chatter from that one. YHC struggled with form for sure. Certainly a smoke-fest. Big shouts to Haggis and Mic Check. We can learn a lot from them in terms of quality over quantity. Philmont was busy posing at the top of Exponential Hill which may lead to a new “Themed Image” for The Maul. Sorry to The Worm for the barrage of Shoulders. Great having you back brother. Mary was tough today. YHC was clearly struggling with the up count calling. Tried to take Mic Checks comments to heart from yesterday and offer no scheduled 10 counts and introduce new things to the PAX while bringing on the muscle confusion.
With a few seconds late of departure, 17 PAX headed for the Stones of Ballantyne.
The Thang
SSH x 30 IC
IW x 25 IC
Merkins X 20 IC
Mosey to the parking garage
Bear crawl to corner to let some of the PAX to catch up
Count of by twos:
1. Run up 5 flights of stairs and ran to other side run down flight of stairs join back up
2. Burpees x 10, Mountain Climbers X 10 (Each leg), Squats x 20
– When 1’s are back, switch, Repeat twice
Hold Good form Plank for 2 minutes
Mosey to the amphitheater
Broad-Jump up to the top of each level
10 jump-lunges
Walk down
Repeat 3 Times
Plank-o-rama with RAH, RLH, LAH, LLH
Mosey to the soft grass field (more on that later)
Circle up for Mary
LBC x 30 IC
Flutter x 25 IC
Bicycle x 20 IC
Mason Twist X 20 IC
Rosalita x 20 IC
Mosey towards home
Lunge walk from Corner to first light post to let PAX catch up
Strong Pace to Corner of Ballantyne and Johnston Wait for PAX
Plank, 6 inches, 10 Mission Impossible Peter Parkers
Wait for light and run it home
Moleskin
For once YHC was on time and Mighty Mite and Frehley’s Comet rolled in right at go-time. They will have to catch up. They did. Brutal in the wind during warm-up. Chipotle chose to stand backwards to YHC. Trying not to take that as a sign of disrespect. He also wore Short-pants. Thankfully not Jorts. Assuming postion for Merkins was nice, got below the wind. Perhaps we should have done the other excercise YHC had planned…. Next time. The stairs were a gasser. We should incorporate those more often.
Sometime this past summer Marketimer took us on previously uncharted territory. Honeybee, Soft Pretzel and YHC came to know that day of the amphitheater, razor grass, and the tunnel. As the PAX grabbed six today for Mary, 16 more faithful learned of the razor grass. It’s deceptively soft on the shoes.
Welcome to Pulled-Pork. You can thank Brisket for that one.
The convergence workout starts in the field at Walter Elisha Park in Fort Mill at 7:00 am sharp. The men of The Fort will lead the PAX in a SC style beat down. It’s going to be GOOD!
At 8:00 am, there will be a tent set up in the same field with bagels, bananas, water, coffee, and hot chocolate (for the 2.0’s). We can use the coffeeteria time to refuel after the mayhem and congregate with our M’s and 2.0’s in preparation for round 2 – the Joe Davis 5k.
The Joe Davis 5k starts at 9:00 am. Information on packet pick-up and the course can be found at http://www.joedavisrun.com
A Couple of Requests and Some Logistics:
If you are joining us for the Convergence and/or the Joe Davis 5k, thanks for supporting our brother Rock Thrill and his family in remembrance of Joe Davis and the tragedy that is substance abuse. Let’s come together for this great cause and show everyone what Fitness, Fellowship, and Faith looks like. Aye!
Parking
Here are the addresses for general parking for the race (note, these are all SMALL lots):
Map of parking including some F3 specific parking
Area Workouts for January 4th
5 men posted today for a true gloom filled workout.
Mosey to side lot of Elementary School
29 SSH – IC
20 Imperial Walker – IC
20 Mountain Climbers – IC
10 Merkins – IC
10 Burpees on your own
Embrace the water and line up on the asphalt
Perform an exercise and run down three basketball goals and back
Right Arm Swing x 20
Left Arm Swing x 20
Figure-Eight backwards lunge x 20
Right Arm Row x 20
Left Arm Row x 20
Tricep Extensions x 20
Indian run around the lot and head towards playground
10 Pull-ups
20 Dips
20 Goblet Squats
Plank-o-rama
Regular, RAH (10 count), RLH (10C), Regular, LAH (10C), LLH (10C), Regular, 6 Inches (10C)
Repeat
Mosey to the wall for The Semi-Gloss
1 min, 10 Second Break
1 min, 10 Second Break
Sac-Dragger for 30 seconds
10 Second break
Sac-Dragger for 30 seconds
Find a wet spot for some Mary
Bell-BCs x 40
Dolley Press x 20
Flutter Press x 20
Bicycle x 20
Mason Twist with bell x 10
Mosey towards home
JACK WEBB TIME!
Hey we should do KB Presses here. 1-1 or 1-4? Well just add one then double it.
Went to 4 Merkins and 16 KB Presses and down. #SeriousShoulderBurn
Mosey 10 Feet to End
10 Burpess on your own
Earn 1 minute back
Moleskin
YHC was concerned he may be the only one there today. The PAX didn’t let him down. With the heavy rain drenching us before we even took off, there was hat talk and jacket wearing. YHC represented in Special Forces Gortex Camo jacket of which the PAX were yelling Duck Commander a few times. A single overhang was spotted for dryer times, but we embraced the suck (er Gloom).
Thanks to those who rose early and may have not realized it was raining (MT).