13 men dusted off the caps, 1 decided it best not to wear the leopard print hair bandanna and off we went
Warm-up (IC)
SSH x 30
Lunge with Upper body twist x 6 each leg.
Imperial Walker x 25
Merkins x 20
Mosey to the Murderhorn
(Thanks to MM for reminding me of this yesterday)
At the top of the hill perform the M100:
– 10 Burpees
– 10 Mountain climbers each leg
– 10 Squat Jumps
Keep cycling through until you are at 100 total count (should end with 10 burpees for 40 total).
Run to the bottom of hill and back up and plank.
Plank-o-rama:
Elbows for slow 10 count, Normal, RAH, RLH, Normal, LAH, LLH, Normal
Is everyone back? Yes
Six Inches for 10 count by MarketTimer
Mosey to the Movie Theater for a little ‘The Semi-Gloss’ (see: http://f3nation.com/2013/11/13/the-semi-gloss/)
We squatted near the flight of stairs and performed a modified indian run. Last guy in line runs to front and bunny-hops up stairs and back down and then joins front of line. Line shifts to left and last one again runs up and hops.
– Repeat until all PAX are through.
Balls to the wall for 20 count. Single-arm if you got it.
Mosey to parking lot for a Mary Relay
Count off by 2s
split up according to number across the parking lot
Team 1 starts off runs to other team and tags a guy in Team 2
Rest of the PAX are doing called out Mary until everyone has sprinted. Change excercise.
LBC
Dolly
Rosalita
Flutter
Jack Webb
Ladder to 8 and back down (1 Merkin x 4 Presses).
Moleskin
The 2nd F entertainment and fellowship started early today with a visit from Spackler (FNG at The Maul). Always entertaining. The cold weather was back with a vengeance today. Big change from yesterdays 50 degree weather. YHC didn’t want to run too much and i think we accomplished it. 5 minutes of ‘The Semi-Gloss’ is tough. Jack doesn’t let up. Lots of shoulder burn.
Announcements
Convergence and 5k Joe Davis Run
Join Haggis on a 50 mile or 50k mountain spectacular. There may also be a 10 mile option.
Posted on behalf of Long Distance
The turkey is often cited as the culprit in after dinner lethargy, but the truth is that you could omit the bird altogether and still feel the effects of the feast. Turkey does contain L-tryptophan, an essential amino acid with a documented sleep inducing effect. L-tryptophan is used in the body to produce the B-vitamin, niacin. Tryptophan also can be metabolized into serotonin and melatonin, neurotransmitters that exert a calming effect and regulates sleep. However, L-tryptophan needs to be taken on an empty stomach and without any other amino acids or protein in order to make you drowsy. There’s lots of protein in a serving of turkey and it’s probably not the only food on the table.
Runstopper hope you get well soon, we heard about getting injured by carrying a 190lbs turkey.
The very best and fine six men that battle against the turkey hangover came to resist and claim their title (“For very best”) at centurion.
The thang (or what I can recall of it)
Run to the first parking lot
Warm up
Indian Backward run with a twist, the last person run to the front regular, then switch karaoke style one side then alternate the other side to the small parking lot.
Circle Up for Marys
Each person lead one mary and the person leading run a lap around the parking lot, everyone else do burpees
Mosey to the aquarium parking lot
Mosey the long way back to start
Indian Backward run with a twist, the last person run to the front regular, then switch karaoke style one side then alternate the other side, then each person call for a different exercise for whomever is running to the front, until the last light pole on the first light pole were we jailbreak to the cars.
Moleskin
The weather was a warm 27 degrees (just like in the tropics, which I would have never known what an under 0 degree Celsius occur…).
YHC did not bring a watch counting on the MIA partner having to make everyone suffer for the full workout. good for him and the band of brother, someone had a watch, because by 6:10 he was warn that there was only 5 minutes to go, and YHC had another half an hour in mind….
Happy Thanksgiving to all the PAX of F3. Thanks for letting me Q.
Posted on behalf of Frehley’s Comet
Anyone know this site? Mic Check stepped up to the plate. PAX believe it to be Frehley’s Coment in charge. Saw his car earlier then it left. Wait, now he’s back…
YHC hopped out of the car with seconds to spare to begin promptly at 5:30.
Ran to lower parking lot for warm-ups – all in cadence
Side Straddle Hops x 25
Squat Straddle Hops x 10
Imperial Walker x 25
Squats x 25
Merkins X 15
Ran to 1st knee wall around the lake
Jump-ups x 15
Dips x 15
Decline Merkins x 15
Sitting (on the wall) Knee-up crunches to chest x 15
Ran to 2nd wall around the lake
Steps-ups with calf raise x 10 (per leg)
Incline Merkins x 15
1-Legged Wall Squats x 10 (per leg)
Sitting (on the wall) knee-up crunches to chest x 15
Ran around lake to fitness trail
10 Burpees
2 sets Supine Pull-ups X 15
2 sets Chin-ups x 10
(Merkins or Squats during “down-time” between sets)
Planks, rotating arm high and leg high
Ran to parking lot and lined up horizontally for sprints / exercises
sprint to middle with 1 exercise, sprint to end with 1 exercise, sprint back to middle with 1 exercise, sprint back to start.
Repeats with the following exercises:
1st set: Merkins: Regular x 10, Diamonds x 10, Wides x 10
2nd set: Burpees x 3 (9 total).
3rd set: Jump Squats x 10 (30 total)
4th set: Mary x 20 (60 total): LBC, Dolly, Bicycle
5th set: Mountain Climbers x 20 (60 total)
6th set: 1-arm behind back Planks – switching arms x 10 (30 total)
7th set: Jump Lunges x 10 (30 total)
Stayed in Parking Lot for Mary
Each exercise of 15 in cadence with 10 Merkins between EACH set of Mary:
Dolly then Merkins x 10
Flutter then Merkins x 10
Rosalita then Merkins x 10
Bicycle then Merkins x 10
Mason Twist then Merkins x 10
LBC then Merkins x 10
Ended with 3 sets of holding a 6 inch Merkin position for a 10 count (30 count total)
Ran back to Lake. Ran 1 lap around the lake “all you got” .
Ran back to the start at Vine Restaurant
Moleskin
Green Hills? May not be right…YHC apologizes; he announced himself as an FNG but only at this site…it threw me off. Can’t understand the recording…
Announcements
Read your email.
9 men rose early to hit the pavement this morning.
The Thang
Short Loop around the field 1 and center up at field 2.
SSH x 25 IC
Imperial Walker x 25 IC
Merkins x 20 IC
Slow Squat x 20
Mosey to first Corner of field 2
25 Merkins OYO
Side Shuffle to long-end corner
25 Wide-arm Merkins OYO
Bear-Crawl or Lunge-Walk To short corner
25 Diamond Merkins OYO
Opposite Side-Shuffle to Far Corner
25 CDD OYO
Mosey to playgound
10 pullups
10 Dips
10 Step-ups (each leg)
Repeato
Plank when done. with RAH, RLH, Normal, LAH, LLH, Normal, Six inches
Mosey to the People’s Corner
People’s Chair for 1 minute
10 seconds of Deep Chair
Repeat
Balls to the wall 30 seconds
Balls to the wall 30 seconds with 5 push-ups
Mosey to some fire lane wording
Dragon-Crawl from Lane->Fire
5 Burpees
1 minute continuous 4 count bicyle and 4 count hells to heaven
30 seconds of half-burpee (plank to squat)
Repeat for 3 rounds (crowd pleaser)
Mosey to parking lot for Mary
Feet don’t rest start with 6 inches
Slow Dolly x 25
Slow Flutter x 25
Slow Rosalita x 25
Protractor
LBC x 30
Mason Twist x 20
J-Lo x 10
Moleskin
With cop nearby we thought there might be some blue lights from the strange lamp lights on the field (Long Distance).
This was YHC’s FTQ at Rebel Yell. He didn’t want to leave anything on the table so it was broughten!
TR asked if hands should be placed on hips during side shuffle. Answer: YES! If you are feeling saucy! He also said something about # of reps during the merkin corners. Pretty sure YHC was breathing to hard to hear that one.
Everyone missed YHCs one-handed BTTW attempt to read the time. He sees a new twist on next Q.
Everyone did a great job this morning enjoying that last few days of 50F. No complaints!
Announcements
Panthers v. 49ers
Christmas Party
Joe Davis Convergence and 5k
12 men gathered this morning to do a little early morning this-and-that.
Mosey to the parking lot near Performance Orthotics
30 x SSH
25 x Imperial Walker
20 x Mountain Climber
15 x Merkin
Mosey to the parking lot near Varrow. Observe.
The parking lot has circles with numbers in them. This ought to be fun!
Split up into teams of two. For every circle, do that many burpees and head to the middle for assigned Mary then back to circle and Plank while others finish. Rotate to next circle.
Circles:
12 Burpees + 12 Dolly (Cadence Count) + Plank: to 6 inches
13 Burpees + 13 Flutter (CC) + Plank
14 Burpees + 14 Rosalita (CC) + Plank: to 6 inches
18 Burpees + 18 Heels to Heaven (Normal)
17 Burpees + 17 Mason Twists (CC) + Plank
16 Burppes + 16 LBC (CC) – Plank: left arm high, normal, right arm high
= 90 Burpees
Mosey to the Loading Docks
Peoples Chair for 1:30
40 Air Presses
Mosey to Brixham Tent and Food Truck Court
1 mile run around Food Truck Court on your own (4 laps)
Mosey back to parking lot
15 Burpees on your own
Moleskin
In an effort to head a different direction YHC used Google Maps to find some new territory to explore and that how he happened upon The Circles. There was chatter afterward about other ideas for the circles. They appear to go from 1-18.
YHC flip-flopped the usual ‘corners’ exercise and did burpees at the outside and Mary in the Middle. Otherwise we would have only done 60. It took almost 35 minutes to complete the round
Thought we had only done 85 Burpees at circle time so wanted to hit a clear 100 hence the 15 back at the start. Well, YHC can’t count when he can’t breathe. Today’s tally was actually 105.
MapMyRun was used to calculate the mile. Here is a link to today’s route. (1.98 miles)
Announcements
11/10 – Panther’s Football Party at Fox and Hound – Sign up on Evite
12/7 – Holiday Party
1/4/14 – Convergence and 5k Run.
Happy Birthday to Filmont – 45.
9 men showed up Monday morning for YHCs maiden Q at Foxhole.
The Thang
Mosey to second row of the parking lot
SSH x 30
Mountain Climber x 25
Imperial Walker x 25
Squat x 20
Mosey and circle up at on center of turf #1
Reverse Lunge figure 8’s x 20 OYO
Swing with a 3s hold x 20 each arm OYO
50 burpees + 10 two arm swings with “ears through”
Short Snatch x 10 each arm
Mosey to sidelines and partner up, size matters.
“Catch me if you can” – P1 runs with both kettle bells, P2 does 10 merkins and chase. Flapjack until lap around turf#1 is complete
P1 does goblet curls (or both bells), P2 runs across field and back. Flapjack for 50 total count curls.
Plank when done
6 inches with 10 count from Soft Pretzel
Hold it.
6 inches with 10 count from MarketTimer
Circle up at center field for Mary
KBC x 30 (Kettle Bell + LBC = KBC)
Flutter + Press x 25
Dolly + Press x 25
Rosalita x 20
4 count bicycle + 4 count heels to heaven = 1. 6 count total
Russian Twist x 10 with bell.
Mosey back to lot
We arrive early.
10 burpees on your own
Moleskin
This was YHC’s FTQ at Foxhole and his first workout since Oct 4th so he thought we’d do something fun. Burpees are fun! Don’t think the PAX knew i had actually planned for 100. Maybe next time. Catch me if you can was tough this morning following the burpee spectacular. YHC was cadence counting like a champ during Mary but couldn’t hear the PAX sounding off the count and threatened to keep going if he didn’t know what number we were on. Next exercise was golden! Today was a beast and chatter was minimal, unless you count back-chatter. Ask MarketTimer how it felt to be sandwiched for that one. YHC was still out of breath in the Name-o-rama recording!
Announcements
19 of the The Mauls finest showed up for a Wingman led Q
The Thang
Mosey to the theater lot for a lot of the usual
25 x Side Straddle Hop
25 x Imperial Walker
20 x Merkins
20 x Low prayer squats into tall X. Spirit fingers optional
Mosey to the fountains
10 – Derkins
10 – Jump ups
10 – Dips
Run to the lingerie store and back
Plank it up – 6 inches
Mosey back towards the lot
Parter up, size doesn’t matter
100 total in cadence count LBC or 200 non-cadence
Parter 1 runs to Cantina and back
Parter 2 LBCs
Flapjack until total count reached.
Plank it up RAH, RLH, Regular, LAH, LLH, Regular (Hops)
Mosey towards our friendly cab driver by target
M100s
– 10 burpees
– 10 mountain climbers (1-2-3-ONE, 1-2-3-TWO)
– 10 squat/squat jumps (double pump and jump)
Repeat until total reps = 100
Crowd Pleaser
Mosey to find Mary behind Target
1 min of:
– Freddie four count
– Heels to the heavens 4 Count
30s of:
– Half burpee (plank -> feet to chest)
Repeat for 3 rounds.
Mosey towards hills behind target…audible due to rain.
Peoples chair for two minutes with ~30 presses
Bear crawl first speed bumps
Lunge walk second humps
Mosey/Run home
We still have time for more Mary
15 x Flutter
15 x Dolly
15 x Windshield Wipers (shout out to #F3TheForge)
Protractor until exactly 615a
Moleskin
Somehow we started talking about exercise queens before launch. YHC was trying to remember Aerobicise but somehow not a single PAX could come up with the name. Strange. Or was it denial.
This was YHC FTQ at the Maul. Everyone brought it today. I introduced a few new things and there was a bit of chatter around mountain climbers and burpees. YHC had planned a m100/m200 fest but decided to nix the m200 after the noticing the sweat on the first round. The Rain didn’t stop the crowd, except for Frehlys Comet and Chippy not wanted to get wet in the end. Somehow YHC was getting called Wingspaceman. He thinks he missed something.
Announcments
Posted for Fireman Ed…
As the Q was trying to get his bearings after being off for a couple Saturdays, a pack of 15 men entered the gloom this morning for a beat down.
The Thang:
The warm up
Mosey to the Stonehenge
30 X SSH
25 X IW
20 X slow squats
20 X MC
10 X merkins
Light jog to parking deck with 10 X merkin break on the way
Partner up
Partner 1, runs the length of the parking garage around the putting green and back
Partner 2 does merkins
Flip flop and repeat until both partners combine to hit 200 merkins
LBCs until everyone is done
Same format
P1 runs the lap
P2 does squats
Flip flop until your team reaches 150 squats
LBCs until everyone is done
Mosey over to soccer fields
Bear crawl across sprint back,
plank up for plank exercises
Karaoke back and forth across soccer fields
Circle up for some Mary
20 X Freddy Mercury
20X Rosalita
20X Heels to heaven
20 X LBC
Stay in circle for Mr. Jack Webb
1 merkin then 4 arm air presses up to 7 merkins and 28 air presses
Line up on soccer field then quick set of suicides half way then back and all the way then back
Mosey over to the hill on the way back
Jacobs Ladder with up to 5 with burpees on top and squats on the bottom
Head back to home base with a few breaks on the way for
20X dollies
5 X merkins
LBCs on your own
Back at home base 10 burpees to end the pain
Moleskin:
Sorry Bumble Bee, I mean Honey Bee. Great job today back Pax, you looked strong out there. Mighty Mite I believe completed 7 workouts in 6 days this week, all I can say is awesome.
Maybe next time Miss Cinder Block will make it out again.
Announcements:
– New workout Rebel Yell Thursday 5:30, Polo Ridge Elementary Spackler and Crabcake site Qs
– Possibility of putting a Sunday meet up for watching football, any interest see Market Timer
With a slight breeze in the air this morning the Ballantyne brethren headed West.
The Thang
Mosey to the parking lot under the power lines
Warm-up COP:
– SSH x 30
– IW x 30
– Merkins x 15
– Mountain Climbers: 15
Indian Run to the fountain near the food truck tent
– Dips on wall x 20 – IC
– Jump ups x 20
– Derkins x 20
– Plank (right arm, right leg, normal, left arm, left leg)
– Repeato
Mosey to Cornhole lot and partner up
– Alternating knees x 20 (flapjack)
– High Knee-ups x 20 (flapjack)
Mosey to retaining wall of large power tower
– Plank while waiting your turn (Mic Check)
– Wall walk or substitute the Merkin Shuffle
– Plank when done
Mosey to the Bloodbank Loading Docks
– Lunge walk to that tree
– People’s Chair ~3min
– 50 overhead presses during minute 2ish mark
Mosey to the Whale pond/Photographer’s Choice/Old office view
– Set of Elevens up the hill with 1 squat at bottom and 10 Burpees at top, 2 squats at bottom – 9 burpees at top, etc…
– audible called to 6’s
“Don’t mess with the bull, young man. You’ll get the horns.”
Circle up for Mary at the Three Bulls
– Six inches
– Rosalita x 30 – IC
– LBC x 30 – IC
– Freddie Mercury x 20 – IC
– Protractor (Fish Taco led)
Let’s head Home
– Jailbreak home from abandoned restuarant parking lot
The Naked Moleskin
Alot of mosey today, I think YHC kept saying “Let’s roll” instead. We covered about 1.4 miles in the downPAINment today.
Overheard at the fountain, “Such a serene place for what just happened.”
Being a first-time Q, YHC had a lot planned today but some of the items didn’t make the cut. The counts reported above may be slightly off, a Workout in a Bag (no bag) was in pocket but most items we “winged”.
Solid effort put on by everyone. YHC hopes to explore more of the park in the near future. Tinfoil hats may be necessary if we use this route again.
17 PAX today was a great showing! Abba was FNG to Bagpipe and a big welcome to FNG McDreamy (Dave).
Here is a map of the ground we covered. YHC told you there was reckon involved (virtual and physical).
Announcements
– New book “The Resolution” for Friday.
– Freelys will be Q’ing on Saturday at Stonehenge and Tuesday at Bagpipe. (FTQ?)
– Mic Check and Mighty Mite (M&M) have something planned for tomorrow at The Maul.