18 pax answered the call of Anvil this am and braved the cold April weather – what is up with Charlotte weather anyway – its supposed to be back up in the 70s in a few days.
Anyway – verteran crew so quick disclaimer was given and off we want.
Slow mosey over to the parking lot in front of the HotBox for a quick COP – and where the mubblechatter started and pretty much remained.
COP
IW x 15 in cadence
5 burpees oyo
Low Slow squat x 15 in cadence
5 burpees oyo
Slow merkins x 10
5 burpees oyo
(Now to be named The Tony Horton)
Arm circles:
20 small forward, 20 small backward, then 10 big forward, and finally 10 big backwards.
more than enough grumbling here so off we go.
The Thang.
To be honest YHC has been recycling workouts a bit too much lately and wanted to try something different, but got too busy to plan, so the majority of the workout was made up during the drive over this am.
Thanks to Gummy – we head to the Hot Box first.
Split squats with rear leg raised x 15 for Right and Left – just for fun.
10 jump ups, 10 dips, 10 derkins – rince and repeat for time (10 minutes)- think most got at least 7 rounds. (this is when calls for more arm circles started to be heard and would continue)
Mosey to other side of building for recovery:
people’s chair
BTW
More People’s chair – more calls for arm circles
Head to playground –
5 pull ups, 5 toes to bar, 5 hand relese burpees – rinse and repeat until time is called (approx 8 minutes)
(another crowd pleaser)
Head to rock pile – at this point McGee called out YHC for being too predicatble. Again, what happens when you are coming up with the workout as you go.
grab a big lifting rock.
Clean rock from ground to shoulders, then deep squat, then press the rock overhead (a thruster), then take the rock back down to the ground – that is one.
Rinse and repeat again for time. – approx 8 minutes.
Head back to launch for some mary.
Flutters in cadence x 25
Plank challenge – YHC’s 2.0s swim year round and are in better shape than YHC – so thought it would be fun to see if we could beat my 2.0’s time in their plank challenge – she posted a 3 minute time.
YHC started us late but we did get 2:45 – which was enough.
Finished.
NMM
YHC asked Lobsta for this date because it was right after YHC’s 47th bday – why YHC asked is still not clear to YHC – but anyway – as stated earlier, this workout was pretty much made up on the fly. We did not cover much ground – per Utah – YHC believes we were just a shade over 1 mile. We did get some work done though – YHC is still pretty smoked from this one. Summer of SWOL.
Great work by all and YHC loves the mubblechatter. Makes the workout more fun and the pain more managable.
Thanks Lobsta and McGee for the chance to lead – always a great AO and great group.
Shout out below anything missed.
Annoucements:
Spartan Sprint – This Saturday and Sunday
Mermaid has surgery at 8am on Friday – lift him up in your prayers.
Thats all.
Champagne Out.
13 Dudes decided to get buff for pool season with a little strength work at The Rock this morning
No new guys so a moving disclaimer was given as we did a quick mosey down along the road, past the baseball field toward the hot box giving Flipper and E-Trade a chance to catch up.
COP
IW x 15 in cadence
Slow Squats x 10 in cadence
Slow merkins x 5 in cadence – already tons of mubblechatter due to YHC’s slow counts – and YHC informed the pax that YHC would be doing all the counting today.
Arm circles – #crowdpleaser
20 small forward
20 small backward
10 big forward – thanks Tony Horton
10 big back
The Thang:
Mosey over to the HotBox
Instructions were given – super sets at the HotBox 3 sets of 3 exercises, 3 rounds thru. Focus (as usual for YHC) was on slow good form. Also YHC was looking to get the chest, triceps and legs all smoked. And all exercises were on YHC’s count.
First Set:
10 Jump downs (basically reverse of a jump-up – drop down off bench and explode back up)
10 derkins – slow steady form
10 dips – slow and steady
Rinse and repeat for 3 total rounds
Second Set:
15 Split squats each leg
10 crucible merkins
10 skull crushers using the picnic tables
Rinse and repeat for 3 total rounds
Third Set:
10 box pistols each leg
10 regular merkins
10 diamond / close merkins
Rinse and repeat for 3 total rounds
Mosey to playground
10 minute grinder
5 pull-ups
5 toes 2 bar
5 6-count hand release burpees
rinse and repeat for 10 minutes
Mosey to rock pile and get a big lifting rock.
After a few shaming comments, everyone got man size rocks and we started.
10 x clean the rock up to chest and press overhead, then back down to the ground
Rinse and repeat for 2 rounds
Head back to launch – few minutes left – 50 yard bear-crawl
Finished.
Solid work by all today including 2.0s. Thanks for putting up with YHC’s coaching / teaching – always enjoy showing it doesn’t take tons of reps to get a serious beat-down – YHC is still feeling this one.
Really enjoy working out out at this AO and with The Rock crew – a great group of guys.
Thanks Gummy and Hopper for the opportunity.
There was some good solid mubblechatter – but that is always to be expected with Flipper on site.
YHC is sure there was some good discussions, but YHC is too tired right now to recall so shout out below.
YHC does remember something about PopTart asking Gummy to massage his thighs but you will have to ask them for details.
Thanks again for the opportunity to lead you men this am in the gloom.
Thanks Squid for the solid takeout.
Annoucements:
Spartan Sprint – can still sign up – Team = F3 Nation. April 9th and 10th.
http://f3nation.com/2016/02/29/spartan-race-sprint-april-9-2016/
F3 Dads Baseball game – Knights Baseball game May 14:
http://f3nation.com/2016/03/08/f3-dads-a-night-with-the-knights/
Thats all.
Champagne Out.
16 guys not afraid of a little hard work showed up for The Brave this am to embrace the gloom and suck.
Complete lack of creativity coupled with YHC needed a workout to push the work capacity and test how long you can sustain a high level of output resulted in YHC just pulling an old workout off the shelf and reusing it. In other words, YHC was lazy and needed a workout that would keep him moving an kick his ass over 60 minutes.
No new guys so quick moving disclaimer as those coming in hot were getting out of their cars and catching up.
The Thang:
Quick mosey to Loch Ness
Explanation given of the work to be done:
Run 1 lap – then 1 exercise lap – at first patio 10 decline diamonds (this slowly moved to more of a close grip decline merkins instead of diamond over the course of the workout) #modifying. Second patio – 10 jump ups, picnic tables – 10 dips then back to the start.
Run 2 laps, then exercise lap – same as before but 20 reps and back to start
Run 3 laps then exercise lap – same as above but 30 reps
Run 4 laps then exercise lap – same as above but 40 reps – this one hurt.
Once at this point, start back down and keep moving until out of time.
One added wrinkle – on the exercise laps, if you were on the bricks of the patios you were bearcrawling #crowdpleaser #smokedQ
Simple workout but simple does not mean easy.
Mosey back to launch – 1 minute over.
Done
NMM:
There was a lot of attempts to poke the bear last night by some who will not be named #asianhobbit, but YHC wasn’t having any of it. Figured silence was the best response – keep everyone guessing and wondering if Angry Q would show up in the gloom.
Anyway – YHC definitely wasn’t creative this morning but when something works, why change it. This one is brutal – always in motion and for different lengths of running and exercises which keeps it changing. As stated earlier, YHC needed to work on endurance and work capacity and love these grinder kinds of workouts. And everyone crushed it.
Pebbles and JRR came the closest anyone has to completing it and that is with the bear-crawls thrown in to slow people down. Guess YHC will have to come up with some new wrinkles to make it more difficult next time.
Solid effort by all Pax today and it was nice to have some newer faces out to The Brave Jean Claude – keep on coming out.
YHC is still smoked from this one so not much creativity in writing the BB.
Lots of work done today. 100+ diamond derkins , 100+ jump ups, 100+ dips, 250+ yards of bear-crawls and 4.8+ miles.
Thanks for the chance to lead this great group. This AO is always fun and there is always a great group of pax – makes the workouts much better to suffer together.
That’s all YHC has – shout out below for anything missed.
Announcements:
Still time to sign up for mudrun – very few teams signed up so far. If interested, talk to Fire Hazard.
Champagne Out.
13 MEN decided they wanted to get better and get a little mud-run / Spartan race prep in today at Anvil.
No FNGs, but a few site FNGs – quick disclaimer provided and off we went.
Divide up into groups of 3 (and one group of 4)
Quick mosey over circuit to point out the different stations.
Brief explanation – 3 man grinder circuit.
Pax 1 – Hot Box – 15 jump-ups (20 if step ups), 15 derkins, 15 Dips
Pax 2 – Playground – 5 pull-ups, 5 toes to bar, 5 6-count burpees – rinse and repeat
Pax 3 – Near exit 4 (since exit 4 is off limits) – bear-crawl from island to light – approx. 50 yards – with 5 CDDs ever 5 parking spaces, then burpee broad-jump back (crowd pleaser) – rinse and repeat
On Go – everyone ran to their starting station.
Pax 1 was the timer and once complete ran AYG to the playground to relieve Pax 2, and start with the pull-ups, toes to bar and burpees.
Pax 2 ran AYG to Pax 3 to relieve them and start with the bear-crawls, CDDs and burpee broad-jumps.
Pax 3 ran AYG back to the hotbox for the 15 jump-ups, 15 dips, 15 derkins – starting the cycle over again.
Rinse and repeat until 6:13 – mosey back to launch.
No time for mary (didn’t need it after all the toes to bar)
Finished.
NMM:
Didn’t spend a ton of time talking this morning – just got to work. Solid beat down this morning and everyone crushed it.
Good to see Buttermaker at Anvil –site FNG – he and Haze crushed the workout. They were moving so fast, YHC couldn’t keep them straight when calling out their names…
Ickey is becoming the incredible disappearing man – now below 2 bills – solid work brother.
Van Pelt was pushing the pace and giving Lobta (who was out front as usual) a run for his money – which in turn made sure Grease Monkey was pushing YHC to keep the pace high throughout the entire workout. and Icicle and Utah were on our heels all morning too. #ISI
Boutique was quietly crushing the workout as usual. Thunder Road, Bus Stop and Ivanca were all pushing all work-out and loving those burpee broad-jumps.
Not much mumble-chatter this am – everyone was too busy working. If YHC missed something, shout out below.
Lobta and McGee (who was noticeably absent) thanks for the chance to lead a great group at a great AO.
Announcements:
Balrog this Saturday – still a chance to sign up – SOB’s CASUP
That is all – Champagne Out.
YHC posted at Swift on Tuesday and asked Frasier what kind of workout he may have for us on Friday. And he said he didn’t know he was on Q so YHC, being the nice guy (not angry guy) he is said he would cover.
22 Men either ignored the Old School workout reference or showed up because of it. Either way, 22 Men arrived to start the weekend off right with a good old fashion body weight supersets beatdown using proper form.
COP
SSH x 15 in cadence
IW x 15 in cadence
Slow Squat x 10
Slow Merkins x 10
Mountain Climbers x 15
Arm circles – small forward and backward x 20; Big forward and backward x 10
(Need to get those shoulders warm for what is to come)
The Thang:
Mosey to picnic table area for some good old fashioned supersets.
Exercise done in groups of 3 with 3 rounds thru. YHC said 4 at first but then realized there wouldn’t be enough time so made the silent audible to 3 rounds.
All done on Q’s call – the goal was good form, not speed. You don’t need to do endless merkins for it to hurt and have impact.
Jump downs x 10
(better than jump-ups. Meant to be a true plyo explosive exercise. When done right, you should just touch the group and explode back up on the bench.)
Decline Merkins x 10
Dips x 10
Rinse and repeat for a total of 3 cycles
Split squats x 15 (R, L)
Crucible Merkins x 10
Skull Crushers x 10
Rinse and repeat for a total of 3 cycles
Single leg squats on bench x 10 (R, L)
Regular Merkins x 10
Diamonds (8, 5, 5)
Rinse and repeat for a total of 3 cycles
Mosey back to launch spot
More supersets
All on Q’s call
Straight Leg – leg lifts x 15
Ground wipers x 5 in cadence
Walk outs x 5
Rinse and repeat for total of 2 rounds.
Straight Bridge x 15
1 minute plank
Done
NMM
YHC wants to start off saying to the Pax that joined YHC for his Anvil Q a few weeks back, this looked very familiar, but sometimes repetition isn’t always a bad thing. Thanks for enduring it again. Also, YHC will incorporate more running in upcoming workouts, don’t want to get labeled as the guy that doesn’t run. Not afraid of it, but been on this body weight kick lately, seeing how much work we can get out of only using bodyweight. Hope you guys enjoyed it and felt like you got your money’s worth.
To that point, if you guys are interested, check out Convict Conditioning, and C-Mass by Paul “Coach” Wade. Good stuff in these book.
Solid work by everyone – none of these exercise are easy, but when stacked together it adds an extra wrinkle, like how much the quads hurt when doing merkins after you have smoked in doing split squats.
A few notables
Paper Jam is getting strong, crushing the merkins thru the entire workout.
Thanks to Hops and Chelms for keeping YHC honest and on point – have to be able to take it if you are going to dish it #statlerandwoldorf.
BlackJack and Seville joined us from Metro – thanks brothers – great to have you and strong work.
Walk-outs hurt after all the chest work
Bridges are no joke – we need to work our backs more and those will work, even if they do look funny.
Thanks for the opportunity to lead this great group of guys. Always a solid strong group week in and week out.
Also, thanks to all who showed up early for trash pickup. We need to take care of our AOs and communities where we work.
If YHC missed anything , please shout out below. Workout brain and all YHC is certain he missed a lot.
Announcements:
Clean-up will happen at the AO about every quarter.
Need to do the same at other AO’s to give back and make them better places because of us.
5 year anniversary for F3 Party – March 5th – If you are going, go ahead and sign up so they can plan accordingly instead of waiting until the last minute.
Centurion Qs’ filled up thru April – if interested in Qing – Reach out to Margo or Chelms.
Champagne Out.
14 beasts answered the call this AM and decided to start the process of getting SWOL in 2016 with a post to Anvil even after YHC commented on twitter it would be old-school beat-down that would leave you all swol.
Veteran Anvil crew so quick disclaimer was given to allow Deep Dish to join us and off we went.
Quick mosey around the parking lot to get the blood flowing
COP:
All in cadence
20 x IW
Arm circles – civilian count – need to get the shoulders loose and blood flowing
20 small forward
20 small backward
10 big forward
10 big backward
Slow Squats x 15
Slow Merkins x 10
The Thang:
Old School superset – time to get all swol.
3 groups of 3 exercise x 4 sets = lots of fun. All on Q’s count – to ensure slow steady and good form.
1st Group:
10 Jump downs (basically reverse of a jump-up – drop down off bench and explode back up)
10 derkins – slow steady form
10 dips – slow and steady
Rinse and repeat for 4 total rounds
2nd Group
15 Split squats – each leg
10 diamonds
10 skull crushers using the picnic tables
Rinse and repeat for 4 total rounds
3rd Group
20 raised leg lunges – each leg
15 crucible merkins
10 raised feet CDDs
Rinse and repeat for 4 total rounds
Quick mosey to Rock pile for rock work.
10 x teabag squats
10 x triceps extensions
10 x should presses
Rinse and repeat for 3 total sets – all on Q’s cadence.
Quick mosey back to launch.
Time for Mary
15 x old school leg raises – straight legs – knees locked 6 inches to 90 degrees
15 x small bridges – starting to get more back work in.
Finished.
NMM
Solid Crew today. Talking with Mermaid last night and realized he needed some help with the Anvil Q, so thougth why not, had some new ideas or better yet, old school ideas YHC wanted to use.
Enter a good ole’ fashioned bodyweight beatdown. Not sure about everyone else, but YHC felt this one all day. Thanks for allowing YHC to lead this morning and for choosing the Red pill and deciding to post with YHC. Its always an honor to lead these men thru the gloom.
And yes, the form police was in action today, but not in calling people out, but rather teaching. At times we get too caught up on quantity, instead of quality. For real strength gains nothing beats good solid form and slow deliberate reps. Again, thanks for humoring YHC. The pax were probably tired of hearing YHC talk by the end.
Serioulsy though, bodyweight stuff can be as hard and you want to make it. Those interested, check out the book – Convict Conditioning by Paul “coach” Wade. There are 6 beast moves in the body weight training world, the 1 handed pushup, 1 handed pull-up, 1 legged squat, hanging L-sit, Stand to Stand Bridge (you will need to look this one up to understand it) and the Daddy of them all the 1 handed handstand pushup. Wade can crush all of these and provides good guidance on how to get there thru bodyweight training – we used some of his stuff today. Its worth a look.
Thanks again Mermaid and YL for the chance to lead these men.
IH – thanks for the send off – always solid and on point.
Announcments
There is a need in the mentoring program at South Charlotte middle – if interested and you feel called, please reach out to Mermaid: at f3mermaid@yahoo.com
Lets give back to the communities where we workout and make them better.
Champagne Out.
9 Strong Men decided to start the day and weekend off right and ignored the possibility of rain and got after it.
With 1 FNG, and a 2.0 making his second post, a more deliberate disclaimer was provided, and off we went.
Quick Mosey to the parking deck behind the theater.
The Thang was explained/demonstrated.
Run up the parking deck to top, 10 burpees, down the stairs, over to Costigan Park’s fountain (yes that area has a name) for 20 single leg split squats per leg, then 20 derkins, once done, continue down Durant Blvd to Ballantyne Commons Pkwy- turn right, run up the hill – stop at the corner of Costigan Ln for 20 jump squats, then AYG back to the parking deck – 1 lap.
YHC ran the pax thru the first lap to show proper form at a mosey pace, then cut everyone loose to go at your own pace. At the parking deck, alternate between going up the ramp and down the stairs and going up the stairs and down the ramp.
Goal was push yourself and get as many laps in by 6:10 the mosey back to launch point.
After the quick mosey back, just enough time for Mary
Ground windshield wipers x 10 in cadence – #harderthantheylook.
Finished.
Solid work by everyone today – this one was sneaky hard – not too complicated but a grinder. YHC hasn’t had a grinder kind of workout like this in a while and one was due. Thanks for humoring YHC and joining for the fun this AM.
Most groups were between 4 and 5 laps – strong work. 40 – 50 burpees, 80 – 100 split squats per leg, 80 – 100 derkins, 80 – 100 jumpsquats and over 4.5 miles of fun running.
Welcome to FNG – Walk-On – Leon Gamble – walked on and played receiver for the Gamecocks. Frehley’s then tried to talk him into going to see Clemson play in the National Championship. Walk-On – glad you have you out. The workouts will not get any easier, but you will get better – keep at it. Pebbles will make sure you do I’m sure.
Solid work too by Pumba, Wild Boar’s 2.0 – only 15 and making his second post – this one wasn’t easy, but he kept at it and pushed thru.
And all the usual suspects make strong work of the workout today. Cable Guy out front, and Fire Hazard, Frehely’s, Wingman and YHC kept each other company thru the pain.
It’s an honor to lead this group of men. Thanks for following.
If you haven’t done it, sign up to Q – reach out to YHC, Fire Hazard or Madame Tussauds – we will get you signed up. You can do it, just take the leap.
Shout out below if anything was missed.
Announcements:
Clown cars leaving from Arbo tomorrow (Saturday ) for the Joe Davis Run – target leaving at 6:45. There are also some crazies who are doing a double down and posting at Stonehenge and then heading to the run from The Vine.
Keep a watch out for info in the weekly email about the Family picnic at Anne Springs Greenway coming up on January 23rd.
Champagne Out.
Completely Veteran crew of 20 decided to start their Saturday off right and ignored all the Twitter chatter about how tough it was going to be.
Quick disclaimer was given and off we went.
Short mosey to the frozen fields for a quick COP.
5 burpees oyo
15 Imperial Walkers in cadence (mumble chatter started ramping up here – YHC said he had turned over a new leaf and no more angry Q – so the pax were trying to prove that wrong)
5 burpees oyo
10 slow pause squats – in cadence
5 burpees oyo
5 slow pause merkins – in cadence
5 burpees oyo
Everyone appeared to be warming up – so enough of that on to the main event:
The Thang.
The Escalator:
5 jump squats, 5 diamond merkins, 5 box cutters (thanks to Tuck), 5 burpees – AYG – 75 yards
10 jump squats, 10 diamond merkins, 10 box cutters, 10 burpees – AYG – 75 yards
15 jump squats, 15 diamond merkins, 15 box cutters, 15 burpees – AYG – 75 yards
20 jump squats, 20 diamond merkins, 20 box cutters, 20 burpees – AYG – 75 yards
25 jump squats, 25 diamond merkins, 25 box cutters, 25 burpees – AYG – 75 yards
30 jump squats, 30 diamond merkins, 30 box cutters, 30 burpees – AYG – 75 yards
25 jump squats, 25 diamond merkins, 25 box cutters, 25 burpees – AYG – 75 yards
20 jump squats, 20 diamond merkins, 20 box cutters, 20 burpees – AYG – 75 yards
15 jump squats, 15 diamond merkins, 15 box cutters, 15 burpees – AYG – 75 yards
10 jump squats, 10 diamond merkins, 10 box cutters, 10 burpees – AYG – 75 yards
5 jump squats, 5 diamond merkins, 5 box cutters 5 burpees – finished.
This veteran crew crushed this so extra time left.
3 man sprint grinders – approx. 50 yards for 10 minutes
5 minutes of Mary
50 x flutter kicks in cadence
elbow plank – up to hands – right hand high, right leg high, regular, left hand high, left leg high, regular – back to elbows.
3 ten counts from Hops, Haze and Spak
We are done.
NMM
YHC hasn’t posted on Saturday in a while – normally keep Saturdays open for the 2.0s but when Hairball asked YHC to come Q at DZ – YHC couldn’t pass it up. YHC’s second F3 post ever was at a then site Q’d by Haze and Radar Day Zero and it was also the site of YHC’s first Q.
Thanks for the opportunity to come back out and Q and for coming out in the cold and joining me.
This one was a smoker – have done the escalator before but only up to 25 – charted new territory with the 30. Maybe next time YHC will try 40.
YHC also said he had turned over a new leaf, but the old angry Q did arise a couple times due to some interesting form on jump squats – wanted to make sure Haze got his money’s worth and wasn’t disappointed.
It was a really great veteran group out today – most pax YHC has been posting with since he started F3 2.5 years ago. It makes the workouts, if not fun, at least manageable.
Great to see Philmont back out again – we have missed you man – glad to have you back out.
Also great to have Radar’s new 4.0 – Murphy join us – that dog is going to be a beast.
Thanks again for joining YHC out today for a “fun” time – it really was a great group of guys – and an honor to lead this group.
Lots of chatter today so YHC knows he missed some – shout out below and share.
For those keeping track here are the statistics:
200 burpees, 180 jump squats, 180 diamonds, 180 box cutters (which hurt more than expected) and over 1000 yards of running.
Announcements:
If you need any work done around the house or to your car – use the F3 Nation website to see if you can find a member of the Pax to help.
Sign up for Joe Davis
Everyone stay safe and enjoy your time with your families this Christmas season.
Champagne Out.
6 MEN decided to tackle the beast known as Hyrda on this soggy, muggy morning.
All veteran crew so quick disclaimer provided and off we went.
Started with 5 – so YHC is having to start to think of an audible on the fly – mosey to field, but crazy soupy so move over to parking lot for quick COP.
All in cadence
SSH x 25 – in comes a tardy Voodoo to join us for the rest of the COP and round out our numbers to an even 6 – good YHC can stick with original plan.
IW x 20
Slow Squat x 15
Slow Merkins x 10
The Thang:
Divide into teams of 3 – super easy with only 6.
3 man grinders (soggy)
First Pax goes to top of baby track above play ground and does 10 x jump squats, 10 x burpees, 10 x strict form diamonds rinse and repeat until relieved.
Second Pax goes to concession stand and does 10 jump ups or step ups, 10 dips, and 10 derkins. rinse and repeat until relieved.
Third Pax starts at concession stand and runs back to first Pax with a stop in the playground for 10 pull-ups however they choose.
Third Pax relieves First Pax and does the exercises until relieved by team mate. First Pax runs back thru playground and does 10 pull-ups on the way back
to the concession stand area to relieve their team-mate.
Rinse and Repeat back and forth with 10 pull-ups with each trip thru the playground.
6:14 finish – time for 25 x flutter kicks in cadence.
Finished.
NMM
Small crew today but solid work by all. Very little mumble chatter – every man too busy getting work done.
Simple workout but very effective and painful. Great work by everyone. YHC is smoked.
Thanks for the chance to lead Puddin Pop and Good Hands – great AO and group of guys that workout at Hydra. Will get back on the normal rotation.
If YHC missed anything shout out below.
Annoucements:
Joe Davis Run – sigh Up – January 9th.
http://f3nation.com/2015/10/28/2016-joe-davis-memorial-resolution-run-pre-blast/
Turkey Bowl: Thanksgiving Day at 7:30 am now being held at Matthews Sportsplex. Brown and Spackler are Qs.
Area 51 Christmas Party – 12/12:
http://f3nation.com/2015/11/11/4th-annual-area-51-christmas-party/
MIP Turkeys :
http://f3nation.com/2015/11/11/mip-stuff-the-truck-pre-blast-revenge-of-the-giblets/
but check because it looks like this was this past weekend.
Champagne Out.
9 SOBs embraced the Ballantyne Gloom and started the weekend off right with The Brave.
Veteran crew so abbreviated disclaimer provided and off we went.
Quick Mosey down to Lock Ness for another installment of the Loch Ness Loops.
Complete lack of creativity on YHC’s part, but as substi-Q – it worked pretty well.
This time with a little addition.
The Thang.
Run 1 lap around Loch Ness, and then run an exercise lap with a stop at the first patio for 10 derkins, a stop at the second patio for 10 jump ups, a stop at the picnic tables for 10 dips, then a stop at the parallel bars on the exercise trail for 10 supine pull-ups, then run back to the start of the lap.
Run 2 laps around Loch Ness, and then run an exercise lap with a stop at the first patio for 20 derkins, a stop at the second patio for 20 jump ups, a stop at the picnic tables for 20 dips, then a stop at the parallel bars on the exercise trail for 20 supine pull-ups, then run back to the start of the lap.
Run 3 laps around Loch Ness, and then run an exercise lap with a stop at the first patio for 30 derkins, a stop at the second patio for 30 jump ups, a stop at the picnic tables for 30 dips, then a stop at the parallel bars on the exercise trail for 30 supine pull-ups, then run back to the start of the lap.
Run 4 laps around Loch Ness, and then run an exercise lap with a stop at the first patio for 40 derkins, a stop at the second patio for 40 jump ups, a stop at the picnic tables for 40 dips, then a stop at the parallel bars on the exercise trail on the exercise trail for 40 supine pull-ups, then run back to the start of the lap.
Then start working your way back down the pyramid until time expires.
Arrive back at launch point with enough time for 25 x Flutters in cadence.
Finished.
NMM
Final tally if you made it to the top: 100 derkins, 100 jump-ups, 100 dips and 100 supine pull-ups, and between 4.5 and 5.5 miles. No one made it back to level 3 on the way down, but Fire Hazard and One-Niner were close.
Solid work by everyone out there today. This one hurt and is a grinder, not only on the body but on the mind too. Way to push thru.
And YHC would say he is sorry for the lack of creativity, but YHC did provide a warning via Twitter yesterday and recommended bringing smoke boots which everyone did.
Always a privilege to lead you men around in the gloom pushing ourselves and getting better #ISI.
Thanks for joining YHC.
This one hurt pretty bad so YHC probably missed a lot this am. Shout out below.
Champagne Out.
Announcements:
Turkey Bowl – Grab 7 guys from your favorite AO and be there Thanksgiving morning.
Area 51 Christmas Party – 12/12 – Sardis Swim and Racquet club.
Gladiator Games – Indianland – 12/12 – Think the time is 6:00 to 10:00 – Check with One-Niner or Pebbles.
Joe Davis Run – January 9th. 5K and 10K options – huge F3 turnout supporting Rock Thrill and family. Sign Up.
Pax willing to be leaders needed. The Iron Project is working on supporting new regional workouts that are still Nomads to help get them over the hump and growing toward being a region. As part of that, they are having Dredd and OBT go to the sites and run a workout and participate in a Q School. We are looking for Pax that are ready to step up and being leaders to assist. We need pax willing to travel to these sites to take part in the workout and help lead the Q school. If interested reach-out to MiniMe: gcburdic@hotmail.com, Starfish: drewdixon@gmail.com, or myself Champagne: bdbriggs@gmail.com.
You will be covered for travel, lodging and meals while supporting this effort.
The next one is Richmond 11/21
I’ll grab the rest of the schedule and add to the comments.