Geraldo spoke it into existence and thus, it is so named: #JukeJeep.
JukeJeep indeed re-appeared, along with 10 red rockers that reveled in some Sammy Hagar and Chickenfoot this morning. Of course a little Flyleaf, Lacey Sturm and Skillet never hurt no one. But the KB’s… well, thats another story. As the Doms begin later today, let me just say with all the sincerity I can muster…. “You. Are. Welcome”.
It begins……
Upper parking lot.
5:30 lets roll – 3 laps around upper parking while waiting on the “coming in Hot” gang. Then Mosey to back parking lot, next to the track. JJ and KB’s awaited.
Header Q-jacked and led some SSH x30 while YHC fired up the JJ.
IW x30
Disclaimer disclaimed, proclamations made, instructions on how to do 2 Handed Swings was given and we. are. off.
Part 1
Circuit:
.45 secs – LSS
.30 secs – Two Handed Swings (KB) or Plank (modify)
.30 secs – Reverse Lunge (right)
.30 secs – Reverse Lunge (left)
.30 secs – Two Handed Swings (KB) or Plank (modify)
1:00 min – Merkins oyo
.45 secs – Carolina Dry Docks
.30 secs – Two Handed Swings (KB) or Plank (modify)
1:00 min – LBC
.45 secs – Heels to Heaven
2:00 mins – i-Pace lap around the track
Plank when finished
REPEATO (entire circuit)
Part 2
1:00 – Two Handed Swings
1:00 min – LBC
Mosey to Matthews Elementary breezeway
.30secs – Peoples Chair
.30secs – Lower 1 inch, Peoples Chair
Air presses x 30
recover
.30secs – Peoples Chair
.30secs – Lower 1 inch, Peoples Chair
Air presses x 30
recover
.45secs – Peoples Chair with KB in Goblet position
recover
40 step ups (on retaining wall, varying heights based on your adventure desire)
10 Incline Merkins (on the wall)
Take KB’s and mosey to upper PL.
Part 3
Circle up
the Dolly x30
LBC x20
the Rosalita x30
LBC x20
the Protractor (called clockwise through the entire circle of Pax)
theEnd
I think we may have possibly scared the tomatoes away this morning with Sammy Hagar blaring and KB’s swinging. But thats ok … the upper parking lot seemed to work well for them. Subsequently, the boombox they typically use may have not been capable of producing the Decibels needed to overcome the raucous activity and inappropriate sounds emanating from the pax, ……not to mention the music.
Special thanks to Header and Geraldo (ruck) for the gear.
Sinsei… literally rang his bell and has marks to prove it!!!! ( he is one Tough pax)
I am beginning to notice that Nomad (respect), Short Circuit and Retread just consistently knock it out and manage to make the rest of us look like we have no idea what we are doing. HA Great job guys, awesome, consistent work ethic.
Tawney as always tearin it up.
Thx to Smokey for bringing Sean (FNG). Now known to the world (at least the F3 world) as theMic! (pronunciation: “the Mike”)
Thank You SlimFast and Geraldo for the opportunity to lead and for your relentless coaching and encouragement. Blessings All
Thank You Smokey for the out.
While the Clemson/Bama fans were all fart-sacked away in their beds, visions of victory/defeat danced in their heads. But the real men of Skunkworks arose with a chatter (teeth that is), to grab their bells and their beans to see what was the matter. And what to their wondering eyes did appear, a Giant Red Boombox and David Bowie(RIP)they did hear.
So this chilly morning brought out the meek, the quiet and the cold but not for long. Within minutes, the chatter and hilarity ensued. …went something like this (fun stuff):
5:30… Lets go
1 Quick Lap around parking lot to the Rock and back.
Disclaimer… yada yada yada
COP:
SSH x30
IW x30
Grab your fav bell and mosey. I lap around track.
Circle up:
Header leads 2HS while I prepare the Jeep Juke for some musical scoring. (I don’t like to hear grown men cry)
So it begins… the Tabatas/Circuit work is on. Scored by some great artists, who Dollywood later proclaimed/labeled as old-school. … well… ouch… Just,….ouch.
Circle up, bells on the ground.
40 secs, Stretch lower back, hinge or squat and touch handle of bells.
5 sec rest
1:00 min Tea Bag Squats
30 secs Goblet reverse lunge right
30 secs Goblet reverse lunge left
5 sec rest
30 Secs 2 Handed Swings
5 sec rest
30 secs Cleans left
30 sec Cleans right
5 sec rest
30 secs 2 Handed Swings
5 sec rest
1:00 min Upright Row
5 sec rest
30 secs 2 Handed Swings
5 sec rest
45 secs Clean and Press left
5 sec rest
30 secs 2 Handed Swings
5 sec rest
45 secs Clean and Press right
30 secs 2 Handed Swings
5 sec rest
45 secs Gunslinger right (Swinging Hammer Curl)
5 sec rest
30 secs 2 Handed Swings
5 sec rest
45 secs Gunslinger left (Swinging Hammer Curl)
5 sec rest
30 secs 2 Handed Swings
5 sec rest
Grab your fav bell and mosey. I lap around track.
Return to Circle.
REPEATO entire circuit (grumble grumble)
Once completed, team up with groups of 3 and mosey/limp to the field with bells.
Two tires at one end of the field for each team. Varying sizes and weight depending on your adventure.
Team member 1 does two handed swings while Team member 3 goes to the other end of the field and does standing tricep presses with bell. Team member 2 moseys to other end with tires and trades. Rotate through several times. (5 minutes)
YHC then called an audible for One Handed Alternating Swings at one end and Overhead Chest Presses at the other, while one team member is constantly rotating and burning rubber. (5 minutes)
Put tires away
Mosey to Parking lot with bells.
Instructed Pax to get on their sixes approximately 2 feet apart in a straight row, with bells, all facing the same way.
5 Pull Overs, 5 Chest Presses, pass your bell to the right and the last pax in the group moseys to the beginning of the line. Repeato. 9 cycles of this. YHC called an audible for the last set, we did 20 Chest Presses.
The end.
moleskin:
Thanks guys for an awesome morning. I desperately tried to find an English voice for the Circuit but ran out of time. I sure hope it was fun, made you smile/laugh and allowed you to push yourselves to a new level.
Lots of pax out there working and pushing hard. You guys are always inspiring to YHC.
The whole concept in the last set was to allow you to use someone’s heavier bell. I think I ended up with StoneColds Smart Car sized bell for the last set. Don’t be afraid to go heavier. Form is the all-important prevention for accidents and injuries. As always, modify as needed. Anyone who has seen me at any AO knows that I practice that regularly.
Somehow we ended up with 1.16 miles. Great work everyone. Always a privilege and thanks for your patience and encouragement in YHC’s adventure.
Thanks to CCC. Thanks to Harley and Fletch for the opportunity and to all of you deranged ppl who showed up in 27 degree craziness.
Props to Header for the pre-5K and the out.
One of the best-kept secrets of @F3Area51 is the #F3Peak51 AO. There are So Many opportunities for challenging (sometimes painful) fun in one area. Today, we hit the trail, ran the 4 mile creek greenway, did some sprints and ran some circuits. All along the way listening to a symphony of crickets/birds and rippling water to score our struggle in the 95%+ humidity swim meet.
Mosey to back parking lot.
COP:
Say the words that need to be said.
SSHx20, 10 Merkins OYO, IWx20, LSSx20, LBCx20 (nuff of that… to the fun stuff…)
thethang:
Mosey to trail head (behind Community Theater)
Station #1
–Stair Lunge Walk (aprox 10 stairs)
–10 squats
–10 Incline Merkins
*run trail all the way to 4 Mile Creek Greenway* (aprox .25 miles)
Station #2
–5 Spartans
–10 Jump Squats
–10 Decline Merkins
*run trail back to station #1*
repeat x3
end at 4 Mile Creek entrance
Plank-0-Rama
Mosey down Greenway to Peak51 Stonehenge area.
Station #1 (Matthews Playhouse Storage parking area)
–25 yd Lunge Walk
Mosey to Stonehenge.
Station #2 (Peak51 Stonehenge)
–20 Step Ups (on Stonehenge boulders)
Mosey to Greenway Water Fountain/Rest Area Benches
Station#3 (Greenway Rest area)
–10 Dips
Jail Break Run back to Station #1 (aprox 100 yds)
Repeat x4
Plank-0-Rama
Mosey Back towards AO.. …but wait…. there’s more
–30 second jailbreak sprint
–1 minute recovery mosey
–30 second jailbreak sprint (on the hill)
–1 minute recovery mosey
Mosey back to AO for COT.
TYVM Insomniac for taking us out.
the end~
moleskin:
What an absolutely beautiful, dreadful morning to run 2.76 miles and do some serious muscle cell organelles breakdown! The satellite cells should be flying all day in a hypertrophy party. Let the growth begin.
I’m not sure I heard any chatter past 5:35 other than various indiscriminant creative language descriptors of said trail and zero visibility conditions. (other than a few HL’s)
Great to have Retread (site FNG) with us. Strong player out there in the gloom.
Slimfast always blows YHC away. He’s running BRR tmrw and yet he’s out there at the front of the pack the entire day. Btw….. best of luck and prayers to all the BRR brothers out there this wknd.
It was great to see Booya back at the Peak and props to SwissMiss for doing a solo pre-run.
Everyone displayed great effort today. It’s always a pleasure to lead leaders. Thanks to Slim and Geraldo for the opportunity.
*Keep an eye out for EOThirst coming to WWC in October*
Well, the morning began with the usual chatter. Skywalker arrived in his George Jetson futurama mobile but with the top up. Header arrived in #momjeep with front doors off (in fear of more TR verbal assault) in vain as TR was no where to be found. Oh the fun he/we would’ve had! But… We proceeded…. Into the gloom at 5:30. (Sharp)
Mosey to the back of the strip center.
SSH x 25, IW x 25
Mosey to concrete pylons.
Find a curb :
incline merkins x20, plank o rama, x20, plank o rama, x15, plank o rama, x10, plank o rama
Mosey to Raintree Ln:
Sprint at 90% for .30 secs, drop and do 30 LBCs, mosey back to start, plank o rama. Repeat 6x
mosey to soccer field
YHC demos “chief crunches” (cross arm, straight leg crunches) then proceeds through the park gate, trips, catches himself on fence and according to Bulldog, it is a little iffy as to its function post Freedom encounter.
straight line at the bottom of the hill and continue .30 sec sprints to the top of the hill and into the soccer field, 10 chief crunches, mosey back to start line, plank o rama. x2
.30 sec sprint, 20 chief crunches, mosey back, plank o rama. x2
.30 sec sprint, 15 chief crunches, mosey back, plank o rama. x2
.30 sec sprint, 10 chief crunches, mosey back, plank o rama. x2
circle up on your 6 at nw end of field
30 chief crunches in cadence (groups of 3 x10), 30 straight leg raises in cadence, right hand to left toe crunches x15, left hand to right foot crunches x15, climb a rope crunches x30 in cadence, 30 straight leg raises in cadence, reverse crunch: roll over to elbow plank position and raise tail in the air while on elbows and toes keeping core tight (tippy toes) x15. Yup, we called em pup tents…..
Mosey back to abc
circle up:
x45 chief crunches in cadence (groups of 3 x15)
Done
moleskin:
Awesome work and some strong cats out there. I hope the pax enjoyed the core work and running elements, both of which YHC needs! YHC tried to shake it up a little by also adding the incline merkin element which seems to be under-utilized and YHC also needs. Apologies for the whistle, I was channeling the Hoff.
Great to see Dickens, Witchdoctor and DuctWork back out again. In fact, DuctWork Q’s in a couple weeks. I’m assuming running shoes will be in order. Strong work from these guys.
This group of guys is always intimidating for YHC. Strong, fast and relentless. Thanks for the opportunity to lead and learn.
YHC assumed his choice of vernacular towards the end of the BC would ensue some interesting chatter and was not disappointed. 😝
speaking of that, during Compass it was said by Cottontail that the reverse crunch (pup tent) should be named after him. Based on the applause and continued interesting chatter, I would guess (with approval) it is thus renamed:
The Cottontail Special
annct: watch for possible Joust relocation !
It was a cloudy morning @Peak51, the PAX were growling, scratching and awaiting the hunt for CLYDE that would take us Every Which Way But Loose and all over the place, well at least Matthews.
theThang:
@5:29am,Matthews Elementary PL, the journey begins…
Mosey to back parking lot of FBC Matthews.
30 LBC’s oyo
Circle Up… preamble given for the 2 FNG’s and off we go.
Moderate run to Sadie Drive Park
Plank o Rama 60 secs/ recover
SSH x20, IW x20, LSS x15
Moderate Run to corner of Deer Creek and Clearbrook Rd
Plank o Rama, elbows, right/left leg high, regular, repeato, recover
15 Sumo Squats
Moderate Run to Greenway (Clearbrook Rd Entrance)
Moderate Run to StoneCity. (AKA Stonehenge on the Greenway)
Plank o Rama (thx Header), regular/6 inches x4. right/left leg high, x2, recover
Rock Work Supersets:
Incline Merkins x10
Step Ups x20
Dips x15
Plank o Rama
Repeato
Plank o Rama, elbows, right/left leg high, regular x2
20 LBC’s oyo
Mosey to backside of Matthews Elementary on Greenway.
Hill Sprints:
Partner Up
Partner 1 – LBC’s
Partner 2 – sprint to the top of the hill and back (aprox 110 yds)
Repeato x2
Plank o Rama (thx Header), regular/6 inches, right/left leg/arm high, x2, recover
High Knee Skip uphill to Matthews Elementary Greenway Entrance (aprox 110 yds)
Mosey to Matthews Elementary
Peoples Chair/ 45 secs/ recover
Peoples Chair/ 30 secs/ YHC saw Geraldo Pressing Ruck and decided to blame him and called an audible of 30 air raises/recover
We finally spotted CLYDE in a near by bush, he looked lonely, so we asked him to join.
Peoples Chair/ 30 secs/ then pax passed CLYDE (36lb Kettlebell) up and down the line while doing a 1 inch lower position. X2/ recover.
At one point DT got a little to close to CLYDE and refused to give him up. YHC quickly amended the situation. (you’re welcome)
YHC hoisted Clyde and we all did a quick mosey back to parking lot for COT.
Thx to Slimfast for finishing with 4 mins of stretching movements.
Always an honor to lead !
Moleskin:
Special props to Slimfast, Sinsei and Header for doing the pre-5k. Strong and fast. Also to Geraldo and DT sporting Rucks and working hard.
A Special Welcome to two FNG’s. Dickens and TammyFaye, both strong contenders and welcome to thePeak.
The flash of light at the beginning of the morning ended up just being Insomniac breaking every traffic law in Matthews to skid into the lot just in time. During a 10-count, about halfway through the BC, (in his 02 deprivation) we discovered that he can count forwards or backwards at any given time and in no apparent order but he did eventually land on zero… or was it ten??.
Great to have SwissMiss back at the peak. Strong as always.
For me, its always cool to see a tall guy out there working hard, Tawny was bustin it up.
Drive By, relatively new to F3, working hard and running fast. Welcome!
YHC thanks all of you for your hard work. YHC really tried to make things a little different but also challenge all PAX, wherever they are in their journey. Also, thx for working hard with YHC today BooYa.
Thx Header for taking us out.
Anncts:
Convergence, 7 AM @theRock 7-04
Southern Discomfort, Aug 1
Prayers for Sinsei and his family in the recent death of his Grandfather.
The mist and gloom of DeathValley couldn’t stop 22 men from attaining the Glory of Pain, the Burn of Fatigue and the Fog of O2 deprivation.
The Thang:
2 Quick Parking Lot Laps (75%)
COP:
Immediately Hi-Jacked by Zip who called:
SSH x20
Merkins x10 oyo
IW’s x20
Burpees x10 oyo
LSS x20 oyo
Merkins x10 oyo
Block Work:
Partner Up and Mosey to Cinder Block pile. Each team grab 1 block.
Partner 1 – groups of 10 curls and 10 Incline Merkins with the block (called by Zip), until partner returns then switch.
Partner 2 – Run to Baseball field bleachers and do 10 dips & 10 CDD’s. return/switch/etc
Repeato x3
Upon return of trip 3, the Anvil Guys and YoungLove (Anvil Q) show up on a fly by and Semi-Gloss hi-jacks in my absence (running). He adds one team member from Anvil to each group making it three pax each team.
Partner 1 – groups of 20 Derkins, and 20 Curl and Press with the Cinder Block until partner switch.
Partner 2 – Run a Lap around the track
Partner 3 – Run to Baseball field bleachers and do 20 Merkins, 20 Supine pull-ups. return/switch/etc
Repeato x2
Special Convergence COT:
An Audible COT Convergence was then called by YHC and we circled up to Honor ZIP. I asked YoungLove to hi-jack and he proceeded with:
The Flutter x25, while we waited for all PAX to arrive from the field and bleachers.
YoungLove then said a few very meaningful/appropriate words about our friend ZIP and led us in a prayer of thankfulness and blessing for our friend and his dad as they leave for Florida. YHC then felt it appropriate to lead the PAX in Doxology. After all, we have all been rescued in some way, like our friend Zip. Zip was moved as YHC thinks we all were by YL’s shout out to Zip.
At the AMEN, YHC encouraged the DeathValley Pax to give an OOO RAH to #f3Anvil and they then quickly mosey into the gloom and back to their AO.
Finale:
We then did some more block work.
Partner 1 – On your six. Cinder Block pull-over x10 with a quick superset of x10 fast Chest Presses.
Partner 2 – Low Slow Squats while partner 1 finishes
Switch
Then both partners do a Parking Lot Lap.
Repeato x2
Skywalker then suggested we COT with our DV Pax one more time to celebrate this amazing day with our buddy ZIP.
YHC took us out.
moleskin:
First of all, Big tclaps to @F3UnionCo for making a respectable showing and to #F3Anvil for the 5k roundtrip to join us at the DV. Also, HorseHead, YoungLove and SemiGloss for helping me navigate this thang on my Sophomore Q. I can’t think of a more humbling experience than what took place today. Pax worked their tales off, made sacrifices and in the end rallied around a Pax in need. It was a proud moment for me as a new guy for all of you. Around 40 Pax Converged to support another Pax.
Zip was tossing zingers left and right. He was having fun and the pax were as well.
The Message says this in an interesting way:
Hebrews 11:1-2 The Message (MSG)
Faith in What We Don’t See
11 1-2 The fundamental fact of existence is that this trust in God, this faith, is the firm foundation under everything that makes life worth living. It’s our handle on what we can’t see. The act of faith is what distinguished our ancestors, set them above the crowd.
Every once in a while, we are blessed in getting to see something that is rarely seen. …Faith coming to Fruition. We saw it today in our friend Zip. In reality, we should be living it out as men everyday so our wives, kids, friends and co-workers can also see what Faith looks like.
YHC is humbled today by all of you.
Announcements:
Sinsei, an amazing F3 Pax who is also blind is leading his VQ at #F3Peak51 tmrw morning. Lets cheer him on. One Brave, Strong, Fearless dude. https://twitter.com/jasonackiss
15 Spartan-esque beasts emerged from the gloom and mist of Joust stadium to re-define the pain of 300
The Thang:
Team up into groups of 3.
Each group picks a single kettle bell of choice to be carried for the duration.
Mosey to the Stadium. Dropped off KBs at the track and Mosey to 50 yard line for COP.
COP:
20 SSH
30 LBC oyo
20 Imperial Walkers
30 LBC oyo
20 LSS
1 Lap around the track 75%
4 Corners:
Partner 1 – KB swings while partner 2 & 3 do said exercise.
Partner 2 & 3 – 30 LBC’s at each corner
Mosey to each corner.
At each corner Partners trade for KB and do KB swings.
Repeato
Partner 1 – KB Pulllovers while partner 2 & 3 do said exercise.
Partner 2 & 3 – 30 squats at each corner
Mosey to each corner.
*An Audible was called at turn 3. Apparently Grandma was calling and we busted it up Grandma Mountain and back to then continue 4 corners*
At completion of Lap 3, the Spartans were in need of some continued Leg Pain. ….Mosey to the bleachers.
Bleacher Work:
Partner 1 hustles with KB to top of stairs and does 20 two-handed KB swings while partner 2 & 3 do bleacher step ups. Upon partner 1 returning, the ole switch off. Until each team does 2 full rounds of said exercises.
We then modified to 10 KB swings and did one more round to the chagrin of the beasts.
Mosey to the top of the bleachers.
30 LBC’s oyo
Peoples Chair (conclusion):
Peoples Chair would continue the quad pain and at 30 second increments we lowered 1 inch and passed KBs to the left, until each Spartan held his own for two rounds. 30x Air Presses each round completed the drama.
Mosey as a team with KBs to COT
Circle up:
30 LBC’s
Header Hi-Jacked and called:
15 Burpees
300 LBCs total
TYVM Header for taking us out!
moleskin:
YHC hopes that his VQ was challenging. Joust is by far my toughest workout and to lead these beasts today was a real honor. Great to see Bundle back out there today. He killed.
I noticed that the chatter ended and quickly turned to complaints, which made me very happy.
Special props to all of you first-time KB beasts. KBs are incredibly fun and challenging. I hope you’ll consider checking out some of the KB AO sites. If you hammered through today, you could make it at any KB workout ….unless Tiger Rag is on Q. Then, by all means… run… or you will surely die, especially the next morning when you try to roll out of the fart sack. 🙂
We had a surprise visitor at the COT who was jogging by. We engaged him (of course) and tried to shame him into coming next Friday, although im not sure he valued our wisdom.
To make a long sappy story very short, F3 has been an amazing journey for me. I want to thank my good friend and beast Header for EH’ing me (although it began with shaming me) into this brotherhood. Also, for the chance to VQ at Joust. Amazing. I also have to thank Slimfast, StrangeBrew and Geraldo for cheering me on at my first AO @Peak51. Stonecold, TigerRag, Bulldog, Sanka and Sssssudio were also huge encouragements and inspirations to me. There are many more of you…. THANK YOU
I AM CLYDESDALE. I’m pretty…but im not fast.
ANNCTS:
*Zippidy (sp?) Donations still being accepted. Also continue to pray!
*Donations still be accepted for Enduring Warrior (Mud Run)*
*F3 Golf still looking for hole sponsers. Contact Bananas for more info*