9 SOBs enjoyed some cool crisp fall weather and got better before the weekend.
No FNGs, and 2 site FNGs so short disclaimer was provided and off we went.
Quick mosey up Ballantyne Commons Parkway to Premier deck – back left corner stairwell for some burpee / stair suicides.
5 burpees, run up 1 flight of stair, 5 burpees, run back down
5 burpees, run up 2 flight of stair, 5 burpees, run back down
5 burpees, run up 3 flight of stair, 5 burpees, run back down
5 burpees, run up 4 flight of stair, 5 burpees, run back down
Quick mosey to the soccer field next to the parking deck for some escalator work.
5 diamond merkins, 5 jump squats, 5 heels to heaven, 5 burpees, AYG across the soccer field
10 diamond merkins, 10 jump squats, 10 heels to heaven, 10 burpees, AYG across the soccer field
15 diamond merkins, 15 jump squats, 15 heels to heaven, 15 burpees, AYG across the soccer field
20 diamond merkins, 20 jump squats, 20 heels to heaven, 20 burpees, AYG across the soccer field
15 diamond merkins, 15 jump squats, 15 heels to heaven, 15 burpees, AYG across the soccer field
10 diamond merkins, 10 jump squats, 10 heels to heaven, 10 burpees, AYG across the soccer field
5 diamond merkins, 5 jump squats, 5 heels to heaven, 5 burpees. Recover.
Long slow run over to small pond past the Bull Ring, on the right for a The Brave version of the triple nickel.
Run up hill – 5 burpees, run downhill 5 burpees, lap around the lake.
Rinse and repeat 5 times.
Quick Mosey back to launch with some astronomy thrown in free of charge.
Finished.
NMM
Most of this was just recycled from previous workouts of YHC. If it works, why change it. Also, figured it would be the last chance to really get after it before the Mud Run. Doesn’t look like much when its all written down, but it was.
Everyone pushed it hard today – not really much of a six to speak of – great work.
Lots of work was done today: total distance – between 4.0 and 4.2 (some discrepancy between the two site Q’s GPS watches). 170 burpees, 80 diamonds, 80 jump squats and 80 heels to heaven.
Hope everyone got their money’s worth. YHC is still smoked.
Lots of mumble chatter too.
Lots of grumbling about the wet soccer field. It was wetter than normal but not as compared to next week at the Mud Run. That said, Mermaid still let YHC know that YHC got his shoes extremely dirty. Granted it does appear that Ballatyne is very proud of their sprinklers and likes to run them all the time.
The stairs / burpee suicides are always a great crowd pleaser too. Great way to get warmed up.
Not much need for form police today either, everyone brought their A game.
Thanks for allowing YHC to lead you guys around the Gloom this am. It was a privilege
Thats all YHC has – if something was missed, shout out below.
Champagne Out.
19 Men decided to start their Wednesday off right by ignoring any warnings about angry Qs, and form police to post at Anvil and get better.
Couple Site FNGs – Disclaimer given
The Thang:
Instructions were given and off we went:
Pax told to divide into groups of 3.
Three stations:
Station 1 (The Timer) – picnic table covered area – 10 jump ups, 10 dips, 10 decline merkins
Station 2 – Playground – 5 Pull-ups, 10 donkey kicks, 10 burpees – rinse and repeat until you are relieved.
Station 3 – Exit 4 – Lunge walk down the hill – 5 burpees, bear-crawl up the hill – 5 jump squats. rinse and repeat until relieved.
Went something like this: 1 pax from each team went to each station.
Station 1 was the timer and only one with a set count. Once done they went to relieve the pax at station 2.
Station 2 pax did 5 pull-ups,10 donkey kicks, and 10 burpees and continued to rinse and repeat until their team-mate arrives from Station 1 to relieve them. They then run to station 3.
Station 3 pax lunge walked down the hill, did 5 burpees, then bear-crawled up the hill and did 5 jump squats – then continue to rinse and repeat until their team-mate from Station 2 showed up to relieve them. They then ran back to Station 1 for the jump-ups, dips and derkins and it starts all over again.
Goal was to get as many sets in in the 45 minutes and to keep moving. Think most got between 2.5 and 3 full rounds and everyone kept moving – mission accomplished.
6 MOM
Just enough time for one round of Mary – 25 x flutters in cadence.
Finished.
NMM:
This was a reused workout and it still sucks – no time to recover – this one is very much you against you, with the added motivation of knowing your team-mates are also suffering waiting on you to get to them.
For those keeping score – 3 rounds meant you did almost 2.2 miles, 100+ burpees, 40+ pull-ups, 80+ donkey kicks and lots of bear-crawling.
Everyone one was pushing hard out there – with lots of chatter. Lunge walking downhill and bear-crawling up was a definite crowd pleaser.
Its great mudrun prep – granted not as far as you will run during the leatherneck, but does help prepare you for the work/run format of the mudrun – 36 obstacles over 6 miles offers lots of stops for obstacles, then running to the next obstacle.
I also have to call out the absence of Voodoo who did HC to this workout after his SOFAWIB Q and subsequent calling out of the SITE Qs there for not posting. Could be that the Q smoked himself and didn’t leave enough for Anvil this AM – but think it was probably more of voluntary fartsack due to a late night.
Solid Crew today – YHC says it all the time, but it really is an honor and privilege to lead this group of men thru the gloom around this AO.
Thanks Mermaid and Young Love for the opportunity.
YHC is sure he missed something – was too busying recovering from O2 deprivation, so shout out below.
Announcements:
MudRun Sign-ups extended to October 3 – sign-up – it will be a lot of fun.
Spartan Beast – 13+ miles and 30+ obstacles – large F3 showing for this – Nov. 14th (Same day as Thunder Road)
Champagne Out.
With Southern Discomfort right around the corner, YHC knew the attendance would be light – it just ended up being lighter than expected.
2 SOBs – who weren’t going to be doing Southern Discomfort decided to deny the fartsack and post at The Brave.
YHC had several different options of workouts in mind, all depending on who and how many pax showed up. With only one other than YHC, all were scrapped and an old faithful was used.
The Thang:
Loch Ness Loops:
1 Lap around Loch Ness
1 exercise lap – with exercises at the two patios and the picnic tables – 10 derkins, 10 jump ups, 10 dips, finish lap.
2 laps around Loch Ness
1 exercise lap – 20 derkins, 20 jump ups, 20 dips, finish lap.
3 laps around Loch Ness
1 exercise lap – 30 derkins, 30 jump ups, 30 dips
3 laps around Loch Ness
1 exercise lap – 40 derkins, 40 jump ups, 40 dips
2 laps around Loch Ness
1 exercise lap – 20 derkins, 20 jump ups, 20 dips, finish lap.
1 Lap around Loch Ness
1 exercise lap – with exercises at the two patios and the picnic tables – 10 derkins, 10 jump ups, 10 dips, finish lap.
Finished.
NMM
Thankful Crabcake decided he needed a 60 minute workout today, otherwise YHC would have been running around the lake by myself.
Lots of good 2nd F.
Solid work Crabcake – total approx 5.4 miles, 120 derkins, jump ups, dips.
Thats all YHC has.
Announcements – had to be there.
Champagne Out.
8 MEN ignored YHC’s warning not to post and decided to embrace the suck and breath deep the Gloom of Hydra.
Started with 9, one of which was an FNG, so disclaimer was given more intentionally than usual and off we went.
2 jogs around baby track – butt kickers, high knees, carioca right and left.
Mosey to the field for COP
5 burpees oyo
20 – SSH in cadence
5 burpees oyo
20 – IW in cadence
5 burpees oyo
5 slow squats with 10 second hold
5 burpees
5 slow merkins with 5 second hold at top and bottom.
The Thang:
Count off by 4 and mosey to concessions stand areas for debrief.
Starfish time
Station 1 – Play ground – 10 strict pull-ups
Station 2 – Far baseball field – bear crawl from fence across outfield to infield and back
Station 3 – End zone of football field – 10 double merkin burpees
Station 4 – Far tree line – opposite the bear crawl baseball field – 10 Sister Mary Catherine’s – both legs or two lunges counts as 1 rep.
Center is the concessions stand area – for 10 jump ups, 10 dips and 10 decline diamonds.
On Go – run to your station, complete it, and then back to the middle complete the center exercises, then to the next station, going in clockwise direction and always coming back to the middle. Continue until time is called.
6 MOM
25 x Flutters in cadence – hold it
25 x Dollies in cadence
15 x Heels to Heaven in cadence
Done
NMM
Small group but solid hard work by all. The humidity was brutal today making it hard to breath from the beginning and it didn’t get any better.
We did start with 9, but Puddin Pop’s FNG had to bail mid workout, to head home, because he had a heater coming, as he put it. Need to make it thru an entire workout to get named, and unfortunately, he has provided some good material, which will result in a great handle YHC is sure.
This is a great AO – Cobains Puddin Pop for not making it out more – will stay on the Q rotation.
One Eye was crushing it today and passed YHC, who was trying hard to keep him at bay. Flutie, Iron Sides and Moon River and Harley were all so fast YHC didn’t see them too much.
Puddin and Tackling Dummy helped push the pace for our group.
All got at least 2+ rounds on this, which was brutal with the humidity and the middle exercises. Decline diamond merkins are not fun, and added with 10 jump ups and 10 dips, there really wasn’t anywhere to catch your breath.
Thanks for the opportunity Puddin Pop to lead this great group of men, and thanks guys for following YHC around in the gloom this am. It is an Honor.
IF YHC missed anything of note, please shout out below in the comments.
For those keeping score – two rounds = 80 jump ups, 80 dips, 80 decline diamond merkins, 20 pullups, 20 double merkin burpees, 20 double sister mary catherine’s and lots of bear crawling.
Announcements:
Southern Discomfort this Saturday
Mud-Run – Oct 24th – no sign-ups yet, but get your teams together
Myrtle Beach – if you are on vacation on the Grand Strand, check out our F3 brothers down there – great group and its growing fast.
Thats all.
Champagne Out.
13 Sons of Ballantyne answered the call of The Brave and fought thru the Gloom and THICK humidity to come out better men.
1 Pax – Dolphin answer The Bravest call for an extra 30 minutes of suffering.
Disclaimer provided – no FNGs and only one Site FNG – Welcome Boutique.
The corner of Ballantyne Commons and Hwy 521 was all jacked up due to road work – so YHC, with some guidance from Dolphin lead the pax on a bit of twisted path to bypass the work, but once back out on Ballantyne Commons, all was right again.
The Thang:
Old School Brave style:
Run past Ballantyne Corporate Parkway to the second parking deck.
5 burpees oyo – run up stairs to top – peoples chair waiting on 6 – 5 more burpees oyo
Run across top to other stairwell – people’s chair waiting on six – 5 more burpees oyo
Run down stairwell – at bottom 5 more burpees oyo
Run across to the first parking deck.
At bottom of stairwell – 5 burpees oyo – run to top – people’s chair waiting on 6 – 5 more burpees oyo
Run across top to the other stairwell – 5 burpees oyo – run down stairwell – and 5 more burpees oyo.
Mosey out to soccer field and line up along sideline or as best as we could tell where it was – bear-crawl across field to other sideline. Brushback, Firehazzard and Red Rocks are crazy fast and sneaky quiet with their bear-crawls – didn’t even hear them pass, but there they were standing on the other sideline waiting on the rest of us.
Mosy down Ballantyne Corporate Parkway and across the bridge – stop for 10 mekins oyo waiting on the six.
Turn right and run down path right after bridge behind the BofA buildings – slalom run around trees across the back, then around the small pond back up to the parking lot.
5 Spiderman merkins – in cadence – btw YHC messed up the pax counting on this one – in some cases the Pax does know best.
5 slow squats with 10+ second hold at bottom
Continue back around the pond and thru the woods – bear-crawl across the bridge and up the other side.
At next pond – run around pond and back to picnic area for a wall climb – complete the circuit 4 times.
Mosey over to next parking lot. Line up across the lot – bear-crawl 5 spaces, 10 CDDs, then lunge walk 5 paces, 10 jump squats touching the ground – rince and repeat until across the parking lot – YHC thinks we got thru three rounds of each but 02 deprivation had set in and can’t fully remember.
Mosey over to the bigger wall – climb wall 10 times, alternating which foot you top out with.
Fast Mosey back to the exercise trail, taking a shortcut back to the launch point.
Quick stop over at the low and high bars for a pass at the low bar arm walk, followed by a high bar arm walk.
Continue on back to launch point.
5 MOM
20 x flutter in cadence waiting on the 6
Turn over mary to Frehley’s – 20 x heels to heaven in cadence (Q fail – didn’t mention to Frehley’s it was mary and corrected him when he requested merkins)
Finished.
NMM
This was an old School Brave workout – YHC thought he would go back in the playbooks to one of our original workouts – hope everyone got their money’s worth – and sorry Ickey for the miss information – but 4.3 miles is sort of moderate for The Brave.
Great style of workout prepping for the OC and mud runs coming up.
Solid work by all Pax today – Frasier crushing it while still taking care of his healing arm and Honey Bee determined to keep up with Frasier – which is quite a feat.
A little bit of everything this morning – hope you guys “enjoyed” it. Its always an honor and privilege to lead this group of men and this AO is great with so many options. Thanks for keeping YHC from doing the workout all by himself.
Larry Bird to Dolphin for also doing The Bravest – starting at 4:45 for an extra 30 minutes of fun.
YHC had forgotten how tiring wall climbing can be – need to ramp more of that up before the OC races this fall.
Announcements:
F3 Dads with the Panthers – Saturday from 1-3 – format will be the play 60, and ages for 2.0s are 5-15. Here is the link for more info.
http://f3nation.com/2015/07/02/f3-dads-panthers-play-60-day-on-711-at-panther-stadium/
Southern Discomfort – Aug 1st – 3 options for difficulty and length – plus you get a really cool shirt (you have to buy of course) – here is the link.
http://f3nation.com/2015/07/01/f3-southern-discomfort-saturday-august-1st/
That’s all– if anything was missed shout out below.
Champagne out.
8 Men decided to embrace the suck and post at Anvil today. With one of our local brothers over at DV providing those boys with a good beatdown, the regulars decided to take a tour (several) around Anvil with lots of pain dished out along the way.
Shovel Flag firmly planted – Young Love made sure of that with no injuries
No FNGs – so properly disclaimed.
The Thang:
YHC decided late last night to scrap the current winkie and do something new. With MudRun coming up in a few months, YHC thought Anvil needed a nice circuit workout to start prepping for it and the OC races coming up this fall. And in typical Champagne fashion, YHC under estimated the distance and time to complete a circuit. What YHC thought would be 3 to 4 laps during the workout turned out to be 2 – to almost 3 for the Larry Birds of the group.
First lap was informational explaining each station, what to do and where to go next.
Station 1 – Covered Picnic area – 10 jump ups, 10 dips, 10 derkins
Station 2 – Playground – 10 pull ups, 20 donkey kicks on the swings, 10 burpees
Station 3 – lower lot down to the left of exit 4 along the driveway. – for about 50 to 60 yards – bearcrawl 5 parking spaces – 10 CDDs, Lunge walk 5 parking spaces – 10 jump squats – rinse and repeat to the second light. (enough for 3 rounds of bearcrawls and 2 rounds of lunge walks)
Station 4 – North Face (bottom) – 10 Jump Squats – run up NF and 10 burpees
Station 5 – Picnic area beside church – 10 one leg squats with rear leg raised on a bench (R&L), 10 Derkins
Run back to beginning and start all over – OYO to get as far as possible until 6:10.
5 mins of Mary
Protractor waiting on the Larry Birds to arrive
20 x Flutter in cadence (hold it when done)
20 x Dollies in cadence
elbow plank 45 seconds – up to hands – 30 seconds – back down to elbows 45 seconds
DONE.
NMM
Solid work by everyone today.
YHC over estimated the time and distance this would take (estimated distance on a lap was around .8 – .9 miles)
What last night seems like would be a 4 to 5 lap day turned into 2 2/5ths to 2 1/2 laps for the pax.
Larry Birds to Lobersta Roll and Scabby for almost making 3 laps – solid work brothers.
Young Love, Iron Horse, Margo, and YHC and at the end Rehab pushed thru and made it thru station two of lap 3 – good thing too, would hate for the pax to miss chances to do more pull-ups and burpees
Thunder Road (White Lightening’s Brother) posted for the second time and was pushing it the entire way. Solid work – keep coming out – the workouts don’t get easier, but you get better.
Reading back over this – it doesn’t sound like much – but YHC is still feeling the effects of this one – #SMOKED.
Thanks to Young Love and Mermaid for the chance to lead – this is a great AO. Its an honor to lead this group and have the pax willing to get up and follow YHC around for 45 minutes.
Announcements:
MudRun is right around the corner (Oct 24th) – and Mermaid is the Event Q – look for info via the site and twitter. Work on getting your teams together.
Southern Discomfort – Aug 1 – 3 options for distance and pain – and you can also get a cool shirt – but you have to buy it.
http://f3nation.com/2015/07/01/f3-southern-discomfort-saturday-august-1st/
F3 Dads – with the Panthers:
http://f3nation.com/2015/07/02/f3-dads-panthers-play-60-day-on-711-at-panther-stadium/
That’s all – if anything was missed – shout out below – lots of O2 deprivation today.
Champagne Out.
15 SOBs intent on getting better posted in the Gloom at The Brave.
Veteran crew – so short disclaimer was given then short mosey over to Loch Ness.
The Thang:
YHC was at a summer swim league meet late Thursday night so zero creativity went into this workout. Its a complete reheat from earlier in the year.
1 Lap around Loch Ness
1 exercise lap – with exercises at the two patios and the picnic tables – 10 derkins, 10 jump ups, 10 dips, finish lap.
2 laps around Loch Ness
1 exercise lap – 20 derkins, 20 jump ups, 20 dips, finish lap.
3 laps around Loch Ness
1 exercise lap – 30 derkins, 30 jump ups, 30 dips
4 laps around Loch Ness
1 exercise lap – 40 derkins, 40 jump ups, 40 dips
Then go back down the pyramid.
If you make it all the way back down, you are a beast.
One wrinkle on the exercise laps, when you are on the brick patios ( for the derkins and jump-ups) you must bear crawl until off the bricks and back to the path.
6:10 time called and quick mosey back to launch.
Finished
Solid work by everyone today. With the 10K merkin challenge, lots of modifications going on today, but still solid efforts around. YHC thinks most got to the top of the pyramid and most were started back down.
YHC only made it to the top (bear crawl = YHC Kryptonite) and that was 100 derkins, 100 jump-ups, 100 dips and approx 4.6 miles from and back to launch. Most got more work done than this.
Didn’t hear a lot of mumble chatter today, so if YHC missed something, shout out below.
YHC and Wingman did have a run in with a large crawfish that some how got confused and was doing laps with us today – it was a bit too big and angry for us to bother so we ran on by.
Thank you guys for the opportunity to lead this great group. Its a privilege.
Announcements:
The Fort is running the Hog and Coyote – June 20th – check it out: http://f3nation.com/2015/04/28/2nd-annual-hog-and-coyote-hc2015/
Look for Area 51s version – Southern Discomfort coming in August
F3 Dads started this Saturday at Beatty Park at 9am – will be thru the end of June
Sign up for F3 Dads Camp. – http://f3nation.com/2015/05/13/3rd-annual-f3-camp/
YHC had trouble sleeping last night – too many choices of what to do in the Gloom this am at FoxHole (Area 51 may need to start a support group for people like YHC, High Tide and TR – who spend as much time with our KBs as our Ms)
Anyway – arrived to find a small but solid crew so threw out all options that were crafted the night before and went with a tried and true meat and potatoes Clean and Press ladder workout. (also, YHC missed his KB workout Saturday and this was a great chance to make it up)
8 MEN / SOBs started their week off with a little iron and no running at Foxhole this AM.
Quick disclaimer given (or was it – maybe in YHC’s head – can’t remember now)
Then warmup:
20 – two handed swings
10 good mornings
10 halo’s – 5 in each direction
5 prying goblet squats – ass to the grass deep.
The Thang:
Clean and Press Ladders.
The Russian – aka Pavel loves to use these to get a lot of work done in a realtively short amount of time – however, he does say American’s have a harder time with these than Russians – because they are boring – a hard workout, but boring and Amreican don’t do boring. (per Pavel)
Anyway enough of that –
A ladder went like this:
1 C&P (R), 1 C&P(L), 1 diamond merkin on your bell
2 C&P (R), 2 C&P(L), 2 diamond merkins on your bell
3 C&P (R), 3 C&P(L), 3 diamond merkins on your bell
4 C&P (R), 4 C&P(L), 4 diamond merkins on your bell
5 C&P (R), 5 C&P(L), 5 diamond merkins on your bell
and
5 goblet squats
Rinse and repeat for a total of 5 ladders
3 x snatches (R,L)
2 x snatches (R,L)
1 x snatches (R,L)
6 minutes of mary
KB Flutter in cadense (Press the bell up) x 15
20 leg lifts oyo using the bell as your counter weight (laying flat on your back, legs staight, lift them up and over your head and try to touch the ground behind your head, and back down = 1)
few minutes left – amrap – merkins for those in the challenge until time is called YHC was able to get 60.
No ground covered – but lots of work done.
NNM
Sometimes you don’t have to cover a lot of ground to get a workout and this morning was evident of that. Not a lot of mumblechatter but a lot of sweat flying around as everyone got after it.
Solid hard working crew out this morning – great work. Frehley’s finally decided to bell up today and did most of the C&Ps with a 24KG or 52 lbs for us Mericans. Solid work brother.
Also very little instruction needed today – everyone was using great form – so the Form Police wasn’t busy today.
Thank you men for the honor of leading you this am. It is a privilege.
YHC will cut the sight Q’s some slack today – sore shoulders need to be cared for, and alarm clock fails are bound to happen time to time…
Thanks for taking us our Frehley’s
Announcements:
Area 51 Southern Discomfort – Area 51’s CSAUP coming in August – keep a watch for news on this.
Champagne Out.
9 SOBs decided they needed a little work to start their weekend off right.
VSF was planted, as the real one was with Madame who was enjoying a much deserved smart sack.
Slow mosey out of parking lot allowing Gomer to get out of his car and catch up.
Mosey down Ballantyne Common Parkway, crossing Johnston road and navigating around the road crew equipment, causing YHC to make some unplanned left turns, but were quickly back on course.
Head down Ballantyne Commons to Premier deck, armed with a Starbucks card if Barney Fife were to show himself – but not a sign was had.
Lunge walks last 25 yards to Ballantyne Corp. Pkwy – getting the legs loose.
Turn left and mosey to back left corner of Premier lot, to the stairs.
Warmup
Stair / Burpee suicides
5 burpees oyo – run up one flight of stairs 5 burpees oyo – back down to bottom
5 burpees oyo – run up two flighs of stairs 5 burees oyo – back down to bottom
5 burpees oyo – run up three flights of stairs 5 buprees oyo – back to bottom
5 burees oyo – run up four flights of stairs to top 5 burpees oyo
circle up – 13 SSH in Cadence – thats enough to shake out the legs – back down the stairs.
The Thang
Escalator to Hell
Line up across the sideline of the soccer field.
5 x widearm merkins, 5 x jump squats, 5 x leg lifts (lying on back lift legs from 6″ to 90 degrees and back), 5 x burpees – AYG across the field (approx 50 yards)
10 x wide arm merkins, jump squats, leg lifts, burpees, AYG across the field
15 x wide arm merkins, jump squats, leg lifts, burpees, AYG across the field
20 x wide arm merkins, jump squats, leg lifts, burpees, AYG across the field
25 x wide arm merkins, jump squats, leg lifts, burpees, AYG across the field
20 x wide arm merkins, jump squats, leg lifts, burpees, AYG across the field
15 x wide arm merkins, jump squats, leg lifts, burpees, AYG across the field
10 x wide arm merkins, jump squats, leg lifts, burpees, AYG across the field
5 x wide arm merkins, jump squats, leg lifts, burpees, AYG across the field
Fast jog down Btyne Corp parkway to bullring – 6:10 – maybe enough time.
Line up for a couple 200 repeats. 200 meter AYG, 200 mosey, 200 AYG, 200 mosey to complete one cycle.
Out of time – fast mosey back to launch. 6:20 – poor time management by YHC.
COT
NMM
This is one of those workouts that even as the Q, YHC was thinking – Do I really want to do this? But you don’t getbetter by doing the easy things #ISI
Solid crew today, everyone pushed it from the stair suicides to the escalator. Not sure about the others, but for YHC, the highlight of the morning was getting to lie down in the wet grass for the leg lifts, helped to cool off.
For those keeping score – we covered 3.2 miles (per Voodoo), did 165 – 175 burpees (there was disagreement with the pax on how many were done in the parking deck, due to O2 deprevation), 125 wide arm merkins, 125 jump squats, and 125 leg lefts. Solid amount of work for 60 minutes.
Thank you men for allowing YHC to lead and for getting up and keeping YHC from doing it by himself. YHC always says it but it is both an honor and humbling.
One note, Frehley’s is becoming a serious running beast – awesome to see.
Some great quotes of the morning:
Frehley’s – “Honeysuckle – one of the great smells of the world. Watch honeybee, he may start throwing himself against the bushes”
Dolphin (because YHC is part owner of Good Bottle Company) – “I hear Common Market has really good beer.” This said after he threw his Good Bottle Company hat down and stomped on it – a sign to YHC it was a good workout.
Announcments:
Death March: http://f3nation.com/2015/05/06/f3-death-march-preblast/
The Goat: http://f3nation.com/2015/05/06/preblast-the-goat/
The Hog and Coyote: http://f3nation.com/2015/04/28/2nd-annual-hog-and-coyote-hc2015/
Also keep an eye out – Area 51 is getting into the game too – look for the tweets and preblasts for Southern Discomfort.
That’s all YHC has. If anything else of note happened, shout out below.
Champagne Out.
15 Men got after it this am in the Gloom and got better.
Disclaimer given – and discussion of size of bell to bring to the field. Some pax decided to grab a few extra.
Short mosey to the softest field in Area 51.
COP:
20 two handed swings oyo
10 good mornings oyo – focus on hinging at the hips
5 halos in each direction
5 prying goblet squats – need to get those hips warmed up and loose.
The Thang:
Simple and Sinister.
5 minutes of 1 hand swings – goal to get between 100 and 200
10 minutes of TGUs – goal is at least 10 – remember TGUs are slow grind lifts, not meant to be done fast.
KB Complex time:
(3) High Pulls, (3) 1 hand swings, (3) cleans, (3) thrusters – do all R hand, then L hand – then 10 deck squats
Rinse and repeat – 8 deck squats
Rinse and repeat – 6 deck squats
Partner up – KB size matters
Line up along the sideline of the soccer field.
Pax 1 – slow farmer carrys to opposite side line and back, while Pax 2 hold high plank. (for KBs below 45 lbs – instead of farmer carrys, overhead carry) Flapjack.
Rinse and repeat to just middle of the field and back
Flapjack
Mosey back to the launch point – just enough time for a little mary
25 x flutter incadence while holding the bell out with straight arms
Hold 6 inches Soft Pretzel 10 count, Braut 10 count.
Finished and smoked
NMM
Solid group out there today working hard. YHC can be a bit of a form police, especially with KB’s but these things, while can make you strong, can also hurt you if you don’t take the time and do the stuff right.
Thanks for listening – everyone was working on form and doing a great job.
Lots of bigger bells out there today which was also solid work. Lugie is becoming a beast, and Voodoo, Chanel, and Mighty Might are all Larry Birds, smoking all including the Q. Frehley’s evidently didn’t have enough to do, so he even decided to add in merkins instead of high plank.
Too many larry birds to name today. TGU’s are hard and painful but they are a great exercise – stick with them.
Also, doing about 150 yards of farmer carrys, then trying to get the bells back to the cars was unsavory.
Thanks for the opportunity to lead this great group of guys. While YHC is knowns as an angry Q, it is both an honor and humbling that you men chose to get up early to start your week off right and allow me to lead.
Thanks again.
Announcements:
Voodoo is now co Site Q for Foxhole. Glad to have Voodoo and Chanel leading this workout.
Champagne Out.