It was a wet and foggy morning, but 17 men were destined for greatness none-the-less. No new guys….let’s go…..
COP:
Mosey to side of church by the lovely fake grass knoll
Plank series: (remain in plank for entirety)
Circuit:
Partner-up:
Short mosey to medians
Partner combo work: (LBCs to wait on 6 after each set)
Mosey to playground
Circuit:
Sprint work:
Mary:
1 minute left…..10 HR burpees OYO…..Done
Moleskine:
All too often we forget to work on building up our strength while we sprint like madmen from place to place. I certainly appreciate the cardio, it’s key, but i’m starting to feel like skinny arm Rob Lowe. Today was meant to pound on the upper body; hopefully it was both hated and loved by the Pax. Impressed with everyone’s resolve to push through today; not that I would expect anything less.
I was smoked at several points during the workout and regretted some of my ill-advised calls (primarily during the plank walk into bear crawl and crabwalk combo. Shoulders are hurting.
Some observations. Lobster Roll continues to beast; Alf is a monster (planked while myself and BOG both did derkins on his back); Mermaid can do limitless merkins; Scabby and Sacagawea are fast!; Hops doesn’t really tire (#stamina). I’d also through YL, Boutique and Margo into the staying power camp. Welcome Van Pelt from Winston-Salem. Great work men.
Meaningful takeout by Mermaid. Aye!
19 brothers of A51 gathered in the gloom expecting pain as a result of Friday the 13th. Pain was subsequently served and hopefully in enough quantity to satisfy the PAX.
The Thang:
Mosey to nearby lot:
COP:
Aquatic center lot: partner-up and size matters
Fast mosey to shopping center at Carmel/51
Triple 13s (forever to be known as the Freddy Kreuger courtesy of Chelms)
Mary:
Flutter x 13 IC…..hold
Dolly x 21 IC…..hold……10 count Champagne……10 count Mighty Might
Fast mosey down 51 to front of CC…..stop….. AYG…..to launch lot!!
Moleskine:
Strong veteran crew out there this morning. Knew we would have some good chatter with Semi, Hannibal, Steinbrenner and of course the everpresent Q-nagging from Chelms. Couple of mumbles of concern as we entered the paliative care lot for COP, but alas the Q wasn’t trying to hurt anybody….at least not yet.
As we arrived at the launch site of the triple 13 and instructions were given, the real vitriol came out. Such statements were heard as, “Q must have forgotten the weinke” and “how uninventive”. Both of which i believe were Semi. This little gem was thought up a couple of days ago. I’m a big fan of having a plan set out before me, that is both mentally and physcially challenging. The mental challenge comes in with the time it takes to slog through this for 20 minutes; i know i had my doubts about finishing it out. Solid effort by the PAX to push through; no one was quitting and pushed hard. Tclaps to Udder and Lex Luther doing all of this with the ruck, and to the Larry Birds (Chelms, Bout Time, Purple Haze, maybe couple others).
Took the count to 21 on the Dolly to throw the pack off the scent, as by that time the calls of “how predictable” began to rain down. Take that and like it! And no Chelms, mary is not my wheelhouse.
There was a small band of pre-KBers but I couldn’t tell who it was as they were tucked back in a dark corner. Good job of making sure to be in the most likely spot to get accosted. Shout out below if you want credit.
Gentlemen, it was a pleasure to lead you this morning. I thank God for F3 and each and every one of you. The bonds we have made through the physical exertion, fellowship, and the growing of our faith cannot be overstated.
Thanks for the takeout Snowflake. Aye!
18 crusaders met in the gloom for a beatdown at The Brave. Barnes (Mermaid) and Elias (Brushback) took the helm and charged into the unknown for what was sure to break us down only to build us up. The pax moved as one machine, but when the machine breaks down, we break down, and we ain’t going to allow that. No man left behind. Here’s what went down:
Mermaid on Q:
Mosey to Premier parking deck
COP
SSH x 10 IC
Merkin x 20 IC
Jump squat x 15 IC
Run up stairs to top of deck; Burpees to wait for six; Run back down stairs
Run up ramps to top of deck; Burpees to wait for six
Mary:
IC: Flutter x 10/hold/High Flutter x 10/hold/Heels to Heaven x 10
Mosey back down to the bottom of ramps; Burpees to wait for six
Partner up: Bear crawl / Under-Overs
Bear crawl 25 yards up ramp/Partner 1 plank/Partner 2 does 10 Under-Overs. Bear crawl 25 yards and flapjack.
Mosey back down ramp. Burpees to wait for six.
AYG to top of first ramp. 10 jump squats. Mosey back down.
AYG to top of first ramp. 5 burpees OYO. Mosey back down.
Brushback on Q:
Fast mosey from deck down B’tyne Commons
Quick stop at guard rail to wait for six: Dips x 10 IC / Derkins x 10 IC
Continue mosey; plank work to wait for six (RHH, RLH, LHH, LLH): and yes we did all of this without returing to regular in between; you had to be there it was EPIC!
Stop at fitness trail below Lake Courtyard (Marriott) for circuit traing:
Circuit:
Pain Stations:
Shimmy across parallel bars / 10 pullups / 30 merkins (finger-tip / crucible / ply-o) / 10 knee-ups
Lap 1 around lake with pace with 3 stops: Derkins x 15 / Jump-ups x 15 / Dips x 15
Lap 2: no stops; push through with as close to 5k haul-A pace as you can
The goal was 3 rounds of this but the pax quickly called me out as “eyes bigger than stomach” (Champagne), and a myriad of groans and cat calls. Hey, why not shoot for the moon brothers! Though we did only have 20 minutes to complete. Most got to 2 rounds completed; few just shy; others like Haggis, Frazier, were 2+.
Quick regroup and head to start: 6:16. DONE!
Our goal today was to push hard with minimal breaks to get the heart rate up and force the Pax to keep going through O2 deprivation. To do well in MR or obstacle races you must be able to keep moving and recover on the runs between the obstacles. Deck work was tough and accomplished the objective. Second 30 minutes objective was strength work (pain stations) in between constant fast-paced running. Everyone pushed today and if you pushed beyond your preconceived limits then you accomplished the ultimate goal of this training. If you can push yourself for 60 minutes then you will smoke/crush/mutilate the MudRun.
Welcome FNG Patches (Josh). He’s a friend of Dory and Mermaid. Former PE teacher; got us on to Dodgeball, Globo-gym, and then Patches O’Houlihan per Madame Tussauds. The Pax speaks and so it is….
We were honored to lead you men. This is a great AO, and a workout that must be in your rotation. Aye!
It was a brisk but comfortable morning. 19 brosefs escaped the fartsack for what was sure to be a smoker…at least as hoped by the Q. Here’s what went down…
The Thang
Quick disclaimer given as no FNGs…let’s mosey….butt kickers, high knees…enough of that…circle up.
COP
Settle-in gents for some pec work…
1 mile from our destination where we stand….follow me on a fast mosey….and enjoy the burpee mile on the way
Playground circuit – 3 rounds
alrighty, now we got to get back, but before we go…4 super burpees OYO
Sweatbox set
Mary
COT
Thanks for the great takeout YL. This time of the year it is important to focus on all the blessings we have, and to pass on our abundance to those in need both locally and globally. God is great!
Announcements:
This small but determined crew wouldn’t let overindulgence and sloth take its grip. The holiday season won’t be making us softies! We proceeded to get an upper body pump and keep on the move.
10 Hand release burpees OYO…follow me!
COP:
SSH x 25 (IC)
Diamond Merkins x 13 (IC)
IW x 20 (IC)
Wide Merkins x 13 (IC)
10 HR burpees OYO
Follow me…fast mosey across street to parking lot by Jack in the Crackbox
The Thang:
Partner up: size matters somewhat but since this was a veteran crew with equal strength and speed didn’t really matter. To note; Bout Time is relatively new but can bring it for sure.
Follow me…fast mosey down 51 to greenway at the pull-up bars and find partner.
Follow me…fast mosey back up to CCH…to benches
Bench set: leg work
COT:
Tally: 147 merkins (counting CDD); 65 HR burpees; 50 pull-ups; approx 1.8 miles
Moleskin:
It was a tough morning to make it out being the day after Thanksgiving and that it was again in the mid-20s. Solid work by a veteran pax. I hope it was worth making it out of the fartsack. No complaining, just work by this crew.
Honor and a privilege to lead these men and at one of the best AOs. Aye!