The SF was planted, and 18 men set out for another painful trek through the DMZ….Bushwood, due to the long drive to the AO, joined us a couple minutes later.
The Thang:
Run to Carmel MS for COP:
SSH x 25 IC
Slow Squat x 20 IC
MC x 25 IC
Flutter x 20 IC
Jog to south entrance to school off Camilla
Instructions given for the mile run down Camilla to Morrowick – 5 Burpees & 13 Squats at each speed bump (6 or 7 of those).
Plankorama at Camilla/Morrowick – Q’d by Kirk, who got a little confused between Southern Gentleman & Yankee Aggressor.
Jog to corner of Colony/Morrowick.
Dancing Chilcutt x 13 IC
Partner up for the following:
24 Street Lights on the mile stretch of Colony between Morrowick & Carmel.
Partner 1 runs to 1st light, 5 H-R Merkins, plank until Partner 2 runs past to 2nd light and starts his 5 H-R Merkins, Partner 1 runs to 3rd light, and so on, and so on. Should have been 60 H-R merkins for everyone along with the uphill mile run.
Agony & Silent Bob Q’d some Mary while waiting on the six.
Jog to CAC lot for some more Mary.
High Slow Flutter x 13 IC
Makthar N’Djaiye x 13 IC
Knee Up x 13 IC
Cumberland County Viaduct x 13R IC & x 13L IC
6 Count Burpee x 13 IC #noflyingsquirrels
COT
Ye Olde Moleskine:
Solid group of pax this morning. Kirk, Agony, Bushwood & One Eye led the charge down Camilla. Glad you caught up with us Bushwood.
T-claps to the pax posting after the MudRun on Saturday – Baracus, Hopper, Dear Abby, Bushwood. Am I missing any others?
Good bit of mumblechatter, but methinks the pax got their money’s worth. We covered about 2.5 miles. Someone who had a Garmin or some such may have a more accurate distance. Didn’t plan on calling any burpees, but yet we did 40-50 along with 60 H-R Merkins, & just shy of 100 Squats. I even caught some grief for calling Flutters twice.
Agony ditched the camo pants in favor of camo shorts & claimed he can still camouflage his #refusenik ways.
Special welcome to site FNG’s La-Z-Boy & Fraggle – come back soon gents.
I always say it yet it always bears repeating — it’s a privilege to lead the pax.
Thanks to Skywalker for a great prayer to take us out into the new week.
Please remember Chelms’/Abacus’ brother Bill in your prayers – healing, mercy & peace.
Pray for Zip-a-dee’s continued healing and for M. Ice 9’s continued healing.
Also, my mom would have turned 74 today. She died nearly 20 years ago. Please pray for my brother who is still angry that the Lord called her home at the time of His choosing rather than ours. Pray for his salvation. Selfishly, I want all my earthly family to be reunited one day.
“Let us then with confidence draw near to the throne of grace, that we may receive mercy and find grace to help in time of need.” Hebrews 4:16
Announcements:
Re-launch of F3 in Buckhead this Saturday at Chastain Park Q’d by Agony #oldstompinggrounds & Snowflake. EH your Atlanta pals.
F3Golf – Thursday, April 30th to benefit F3 Leap. Please sign up.
Voodoo’s your pain administrator next week at #F3DMZ.
The SF was FNG to The Charge this morning. No foolin’. John Deere, Baracus and Double D’s (in absentia) have assured that the SF will return soon. Anyway, the only FNG was firmly planted, the pax was disclaimed and 18 hearty humpday fartsack forsakers began their charge.
The Thang:
Jog to track. Run one lap and to midfield for COP.
COP:
SSH x 25 IC
Slow Squat x 25 IC
H-R Merkin x 25 IC
Flutter x 25 IC
6-count Burpee x 10 IC
Form teams of 3 for some lap work.
#2 starts across the track from #1 & #3. #1 Runs 200m while #2 & #3 do CDD’s. Then #2 Runs 200m & #1 & #3 continue CDD’s. Then #3 runs 200m while #1 & #2 do CDD’s.
Rinsed & Repeated 3x with following exercises: Freddy Mercury, MC, LBC. So each of the pax ran a mile (I think) during this segment.
Jog up & around to the stadium stairs. This is the point at which YHC suffered Q failure. #poorplanning A couple of the pax including Awena rightly pointed out how we should have done it; but we didn’t so what we did in teams of 3 was sort of like this….
#1 runs up one segment of stairs, over, and down the next while #2 does Derkins and #3 does Incline Merkins. Then #2 runs, and then #3 runs. Think we did 2ish full circuits of that. #Cobain
Mosey to the lot.
Lunge walk 1/2 way back to launch lot. Bearcrawl 2nd 1/2 back to the launch lot.
6 MoM:
Dancing Chilcutt x 13 IC
Knee Up x 6 IC (YHC was hurtin’…blame that on the 100s of Knee Ups Swamp called Monday….yes 2 days ago)
Protractor with some 10-count hold assistance from Far Side and Awena
Plankorama w/Laettner, Southern Gentleman, Yankee Aggressor
Nippler x 13 IC
6-count burpee x 10 IC
COT
Ye Olde Moleskine:
When YHC pulled onto the PDS campus with 10+ minutes to spare – did not expect anyone, much less 3 of the pax, to be there already. #eagerpax One in particular – Ray Charles, a PDS alum, was parked in his same parking spot he used as a senior in ’87? ’88? He was disappointed there was no plaque to commemorate that historical reality. He later chose a strategic spot in COP which was the point at which he intercepted a pass and returned it for a TD vs. the NC School for the Deaf, Mute & Blind…..that is no April Fool’s Joke. Ask him about. #amnesialane #gloryyears
Shout out to Far Side who was Kotters. Welcome back, indeed! My man was flying around that track…hard to believe he hasn’t posted in months.
Good crew at The Charge. Only drawback to this outstanding AO is the absence of the beloved SF. Baracus assured me he would address this with Raider or Strange Brew. Double D’s certainly is not concerned. #wrongsideofpond And John Deere bleeds red, white & blue. #merica
Dick Clark was to be my co-Q but he’s on short-term IR. Get well brother.
Strong work by The Charge pax. It was a privilege to lead you men this morning.
Thanks also to Baracus for the prayer in COT. Please remember NoCo’s IKEA and his family in your prayers due to the tragic death of his bride. My heart aches for him, but God is faithful men. Always.
“Let us then with confidence draw near to the throne of grace, that we may receive mercy and find grace to help in time of need.” Hebrews 4:16
“Likewise the Spirit helps us in our weakness. For we do not know what to pray for as we ought, but the Spirit himself intercedes for us with groanings too deep for words.” Romans 8:26
The SF was planted, 10 pax including 1 FNG and one site Q via mountain bike were disclaimed by Baracus, and then launched another Saturday morning assault on The Rock.
The Thang:
Baracus Q:
Hops Q:
Quick run over to the picnic tables for the following:
Jump up x 20 OYO
Chilcutt
1-Legged Squat x 10R & 10L IC
Jump up x 20 OYO
Laettner
Dancing Chilcutt x 13 IC
Jump up x 20 OYO
1-Legged Squat x 13R & 13L IC
Run to Rocks near baseball field. Grab a good sized one for the following
Slow Squat w/ rock x 13 IC
Overhead Press w/rock x 13 IC
Drop Rock
CDD x 10 IC
Good morning w/rock x 13 IC
Worthless Bicep curl x 13 IC
Run to launch lot for Mary
Slow Flutter x 13 IC
Freddy Mercury x 13 IC
Makthar Ndiaje x 13 IC
Knee Up x 10 IC
Cumberland County Viaduct x 13R. Flapjack. x 13L IC
Russian Twist x 13 IC
Then Udder soiled himself, and YHC had to bail and end it a minute early. Mercy!
COT
Ye Olde Moleskine:
Good effort by the pax. Special welcome to Wings – come back soon brother. You kept up quite well for your first post.
Gummy had to be called out in COP for modifying poorly. Being on IR is no excuse for lollygagging.
YHC was hurting something fierce during the suicides with H-R merkins. #pencilarms
T-claps to Baracus for calling that unsavory concoction.
Not only did Udder bring a premature end to the Mary session with his vicious crop-dusting; I was certain something had S*^% under one of the picnic tables during our Jump Up, Squat session, but Udder later claimed that SBD as well. #wipe #muddydrawers
Good to see Ray Charles back at The Rock.
Flipper, Taffy and Iron Horse were out front quite a bit and Cable Guy is clearly getting stronger with his consistent posts throughout the week.
there were announcements: Zip – contribute if so inclined – check with Horsehead for details
MudRun teams need some replacements.
The VSF was planted in the northern Area51 gloom, and 16 Thursday morning bracket busters set out for another trek around the multi-headed monster Hydra. DK, who is LIFO for life at Hydra, showed up while the pax was on their 22nd SSH.
The Thang:
Jog to field adjacent to parking lot
COP
SSH x 64 IC
Squat x 32 IC
H-R Merkin x 16 IC
6-count Burpee x 8 IC
High Slow Flutter x 16 IC
LBC x 32 IC
Jog to playground area.
Partner up for 32 old-school sit-ups while other partner planks with hands on partner’s feet. Flapjack.
Jog to concession stand area for the following:
16 Jump Ups & 16 Derkins. Rinse & Repeat.
Jog to football field at back of AO.
8 across the field & back AYG runs (1.5 of which were backwards runs). This was partner work, so while one partner was running – the other did the following….or something close to this:
Flutters, H-R merkins, Burpees, Wide-arm merkins, Knee-ups, Freddie Mercury, CDDs, 6-inch hold ’em on your six.
Did lots of plankorama in between runs including but not limited to Christian Laettner, Chilcutt & Dancing Chilcutt x 16 IC, Southern Gentleman, Yankee Agressor
Jog back to concession stand for following:
16 Jump Ups, 8 Incline Merkins
8 Jump Ups, 4 Incline Merkins
4 Jump Ups, 2 Incline Merkins
Jog back to field near launch lot for 2’ish minutes of Plank/6 Inch Wave.
Mosey to launch lot.
Russian Twist x 16 IC
Protractor at 64 deg, 32, 16 & 8….or thereabouts.
COT w/solid prayer by Spackler
Ye Olde Moleskine:
Good crew of pax this morning at Hydra. Good to meet some of the pax I’d not met before.
T-claps as over a 1/3 of the pax ran in some distance to Hydra with Bushwood logging 4.4 mi. roundtrip. The soon-to-be-neutered Semi-Gloss as well as Iron Horse, Puddin’ Pop, Lost Weekend and YHC also ran in from various distances. It’s not so bad SG….#worldwillbesafer #frozenpeas
Also, one more shot across SG’s bow – what’s with donning the Garlock lid even in the mid-50’s temps #sweatlikeyoustolesomething #securityblanket
Puddin’ Pop was Larry Birdin’ on the backward runs – strong brother.
Tackling Dummy was muttering something about how the work on the football field was not how they did things at Auburn. #notaprofessional #disclaimer
There were some strong efforts being put in by Nuke, Olaf, Huggy Bear and others I’m sure but it was almost as dark back there as Death Valley, but not quite.
Not a terribly creative beatdown…the 64, 32, 16, & 8 counts were for March Madness, of course. After the 64 SSHs, the pax was immediately on to my uncreative approach this morning. #boringQ
Who’s Wake Forest playing? #mercy #bringbackTimmyD
Chime in with other observations from this morning’s downpainment….or just random thoughts and/or jabs at your fellow pax members.
Always enjoy the privilege of Q’ing a great group of men. Thanks for the opportunity Bugeater. Heal Up Son.
Announcements:
F3 Golf – Thursday, April 30th – Sign up: http://f3nation.com/2015/02/04/the-2nd-annual-f3-golf-classic/
The One Step race for the homeless Adventure Challenge 5k will be held on the evening (yes evening) of Saturday, May 16 and benefits several local ministries, targeting the homeless of Charlotte.
http://onestepforthehomeless.com/
The location of the race will be our very own AO of Anvil/The Rock (Calvary Church). 5K Adventure Challenge Race and 1 mile Family Fun Run. Click on link for more details.
And if you’re reading this prior to Noon (which is 50 minutes from now) – you can sign up for F3 Bracket Challenges of various sorts to benefit F3 LEAP via F3F….go to the F3Nation website…quickly.
No pre-KB enthusiasts took Udder’s IronTroll bait, but 3 pax who ran in were there early (Mermaid, Cane & Sacamaheegie)…could’ve run longer apparently?! T-claps to you three for the pre-run — somebody wants to defend their Area51 MudRun title. Also – T-claps to Scabby for running in as well….albeit without his sidekick Margo.
YHC planted the SF, mustered the pax, and off we went into the gloom on the 2nd 2015 edition of Friday the 13th at Centurion.
The Thang:
Run from launch lot to Wells Fargo branch on 51 for COP.
COP:
Low slow squat w/hold x 13 IC
H-R Merkin x 25 IC
Knee-up x 13 IC
6-count burpee x 13 IC
Run to main entrance of high school
Plankorama including the Dancing Chilcutt.
Partner up and grab a rock
Partner 1: Squat/Press w/rock; Partner 2 runs to ramp in front of school – backwards bearcrawl up ramp, 13 donkey kicks, lunge walk to stairs, run back. Flapjack. Rinse & Repeat. 2 sets of this.
Mosey to benches in front of school.
13’s (not 11’s, not 7’s): Jump Up’s & Incline merkins (1 Jump Up, 12 incline merkins, 2 Jump Ups, 11 incline merkins, etc., etc.). Checkpoint Q’d some plankorama. Much obliged to the tireless WD.
Partner up again for the following:
Partner 1 – 13 Dips on bench w/feet on planking partner 2’s back. Flapjack. Then Partner 1 does 13 old school sit-ups while Partner 2 planks with hands on Partner 1’s feet. Flapjack. 3 sets of this.
Run to launch lot.
Sprint between speed bumps doing 13 CDD’s at each end.
6 MoM:
High Slow Flutter x 13 IC
Makthar Ndijaye x 13 IC
Freddie Mercury x 13 IC
Russian Twist x 13 IC
6-count burpee x 13 IC
Extra Credit:
Checkpoint, the aforementioned tireless WD talked 4 others (Dear Abby, Udder, Chelms & YHC) into some extra work after Centurion. To the tune of some Moby song – we did merkins and 6-inch holds for 2.5 minutes. #mercy
Ye Olde Moleskine:
Solid crew this morning at #F3Centurion. Good to have 2 of F3IndianLand’s finest: Pebbles and One-Niner with us….Pebbles could probably be called a Centurion regular at this point. Also – somewhat of a Kotters to Cane – glad to have you back among the Centurion pax brother. Is it just me….or is Rip Curl getting appreciably faster on the runs?!
And those incline merkins killed me….anyone else? #pencilarms
No Pre-KB this morning, but Udder says it will happen next week at 0500 – be there gents.
For those interested…which probably means just me – the 13 counts throughout the downpainment had nothing to do with Friday the 13th, rather, it’s my favorite number for a couple reasons. Glad to share off-line why that is.
Not sure why I let Checkpoint talk me into extra credit….but why not is a better question?
The parking deck is growing and will only add to the savory variations of pain to be dished out at #F3Centurion. #backwardsbearcrawl #backwardsrun #hairburners
Hope the downpainment was worth forsaking the fartsack
Nice takeout by Chelms – please keep his step-father and his brother Bill in your prayers – both are fighting cancer.
Announcements:
Brain Tumor Run next Saturday – March 21st – 8am 10k; 9am 5k. Join Team Chepul Hill whether you’re running or not: http://www.braintumorcommunity.org/site/TR?team_id=71982&pg=team&fr_id=2420&et=rooeuNcYZa7hnaNhPhYw_Q
Obstacle Course Training at #F3Reservation at 0630 tomorrow – Indian Land Elementary – One-Niner is your host
New 3rd F launching in SOB Land Tuesday, April 28th immediately following Swift/Bagpipe at Einsteins Bagels.
MudRun, F3 Golf, etc. – check email, twitter and any other social media where the pax plays.
The SF was planted by Hopper and 8 Saturday morning warriors set out for another assault at The Rock.
The Thang:
Jog to lot closest to North Face for quick COP.
Slow Squat x 25 IC
IW x 25 IC
Suicide Sprints – 1st set regular. 2nd set w/backwards run.
Jog to bottom of NF for the following:
3Circuits of 13 Jump Squats at bottom, Run up NF, 13 Jump Squats at top, run lap around cypress trees, down the hill to bottom of NF.
AYG run once more up NF.
Indian Run with pax doing lunge walks to side of church.
Run to long lane.
High knees to first marked pole. Buttkickers to 2nd marked pole.
Run to end of lane and over to picnic tables in the woods.
20 derkins & 20 dips OYO
15 derkins & 15 dips OYO
10 incline merkins OYO
Mosey to sand volleyball courts.
Bearcrawl cross court & back.
Wounded bear cross court & back.
Jog to rock pile near the ballfield. Grab a Rock.
13 overhead presses IC w/rock
13 H-R Merkins IC
10 Tricep Extensions IC w/rock
13 Wide Arm Merkins IC
13 Bicep Curls IC w/rock
8 Diamond Merkins IC
8 Out-front Arm Extensions IC w/rock
13 CDDs IC
10 overhead press IC w/rock
Jog to lot next to launch lot
Flutter x 20 IC
Makhtar Ndjiaye x 13 IC
Rosalita x 13 IC
Dancing Chilcutt x 13 IC
Slow LBC x 20 IC
6 Inch/Regular Plank Wave x 7 or 8?
Knee up x 10 IC
Run back to church and back to long lane.
Karaoke Right 1/2 way. Flapjack and karaoke left.
Jog back to picnic tables in woods.
Jump Up x 25 OYO
One legged squat x 13 L. Flapjack. One legged squat x 13R OYO
People’s Chair up against tree w/25 Overhead Air Press IC
Quick Recovery
People’s Chair a al Frankenstein for 1 minute
Jog back to launch lot
Cumberland County Viaducts x 13R IC. Flapjack. CCV x 13L IC.
Done.
COT w/prayer by Harley
Ye Olde Moleskine:
Good crew this morning. Fair amount of mumblechatter from Tadpole and Flipper, our younger nautically-named pax.
Full disclosure – YHC was hurtin’ at several points today. #smokeyourself
20-20-20 was intended to be 20 minutes of legs, 20 minutes of arms/shoulders and 20 minutes of core/plank & mary.
Harley was complaining 1/2 way through the 3rd 20 – something about being cold after working up a good sweat during the first 40 minutes. He was wearing shorts and apparently the wind atop The Rock got the best of him. YHC caved and audibled….then proceeded to tweak my groin again on the karaoke nonsense. That was my fault. Rosalita was tweaking the old man’s groin, too. #mercy #old #injured #justdealwithit #gettingtiredofhashtags
Good to see Cable Guy – hadn’t seen you in many months brother. And T-claps to Tadpole for his acceptance to Liberty U this coming fall. God’s blessings young man.
Our “hate” M is in dire need of a rename. Something about Military Intelligence, but YHC informed him prior to launch that is also the abbreviation for a pax member’s bride. Somebody help me rename the lad.
Hope the pax got what they paid for…and then some.
Love Q’ing at The Rock – Area 51’s finest AO.
There were some announcements, all of which will be on weekly email…so read it.
2 Shovel Flags were planted through the not-so-permafrost (yes…2 SFs), and then we jogged back 1/4 mile to the launch point from the SF plant location…what in the world Horsehead? That was just one of a handful of random happenings at #F3Outland.
As the pax was mustering before the launch, Electric Slide puts on some freakish facemask that’s a skull mask…..what the heck?! Random…and a bit unsettling.
Shortly after we launch, we see some dude running towards the pax wearing a giant snowman’s head. Freak show. Random. Outland. Turns out to be Snowman himself who apparently played some sort of creepy snowman in some winter/Christmas pageant. He would pull off the monstrosity before COP.
The Thang:
Horsehead’s Q:
Warmup jog which was cut short to circle back to collect the snowheaded Snowman. Random
COP
SSH x 20 IC
IW x 20 IC
Slow Squat x 20 IC
Merkin x 20 IC
Plankorama
MC x 20 IC
Mosey to practice football field of the mighty Sun Valley Spartans
11s across the width of the field – Burpees & Merkins.
Plankorama with EE, Udder and others Q’ing while we waited for the six.
Bearcrawl across the field
Crabwalk back across the field (barely)
Handoff to Hops
Indian Run with pax lunge walking. 2 rounds through.
Jog to school building for several minutes of People’s Chair.
Overhead press x 25 IC while in Chair
Donkey Kick x 13 OYO
More Chair w/Frankenstein; also alternated chair with right leg up then left leg up
Donkey kick x 13 OYO
More Chair w/hands straight overhead
Donkey kick x 13 OYO
Mosey to other part of the complex for plank walk up the handrails
More People’s Chair while we wait
Mosey to bus stop for the following:
Jump Up/Derkin Circuits – 13x, 15x then 20x
Mosey back to schoolyard near the launch point for the following:
6+ MoM
High Slow Flutter x 13 IC
Russian Twist x 10 IC
Elbow Plank Leg Lifts x 10 IC
LBC x 25 IC
Makthar Ndjiaye x 13 IC
Protractor for a couple minutes
CCV x 13R IC. Flapjack for x 13L IC.
6 in/Plank Wave – 5 Rounds
Done.
COT with solid takeout by The Late Show (did I get that right?). Whoever it was – it was solid.
Ye Olde Moleskine:
YHC got there a bit early to scout out the terrain as it was my maiden voyage to Outland. Absolutely outstanding AO, by the way – 4 schools all connected, and we didn’t even venture over to the football stadium stairs, obstacle course and many other painful opportunities.
One of the pax was there before me, and as I pulled in Drop Thrill was moseying back from a prerun. T-claps to DT, Horsehead, Glass Joe and EE? for the prerun.
YHC really was wondering what in the world Horsehead had invited me to with Electric Slide’s facemask, Snowman’s 1/2 costume. Somewhat poetic that Snowman forgot his gloves…apparently was no room in the trunk with the Michelin Man headdress in there. CT was nice enough to run back to his car to get extra pair of gloves. It started out as a Freak Show, but methinks we delivered a good bit of pain. Horsehead’s 11’s to start with Burpees and running across the field (50 yds or so?) was an early kick to the junk; but the pax pressed on.
The vertically challenged pax couldn’t quite do the plank walk on the handrail…sorry guys. CT said there were other narrower handrails on campus, but I was set on getting on to the bus stop with the 15-20 brick walls – best setup for jump ups/Derkins that I’ve come across in all of F3. #toogoodtobetrue Glass Joe rightly guessed that was the main reason for the smile on YHC’s face after returning from the recon mission prior to launch.
Great comraderie at Outland. Grateful for the invite to Q and enjoyed the 3rd F The Grindstone afterward as well – 10 posted for that.
Sound off below with other random, freakish happenings from today’s St. Valentine’s Freak Show at Outland.
Announcements:
MudRun – signup. You should do it because it’s fun & awesome 2nd F & painful 1st F, etc.
F3 Golf – Thursday, April 30th at Olde Sycamore
Continue to pray for healing and wholeness for our brother Zip-a-Dee.
The VSF was planted (High Tide apparently didn’t have room in his Jeep with all his KB’s and I forgot mine was in the back of my car) and 6 men launched into the Saturday morning gloom. Our 7th – Gekko – joined us a couple minutes into the downpainment after having mistaken the tai chi’ers for F3. More on that later.
The Thang:
Jog to other side of OP for COP on the basketball court
SSH x 20 IC
Low Slow Squat x 15 IC
Hillbilly x 15 IC
Gekko joined us at this point after realizing that the 4 tai chi dudes were not F3.
Rockhopper x 10 IC
Russian Twist x 10 IC
Merkin x 10 IC
Jog to bleachers near concession stand
Stepup x 10R, Stepup x 10L, Derkin x 10
Stepup x 10R, Stepup x 10L, Widearm Derkin x 10
Run to corner ball field at back of complex
Bearcrawl to each base with 5 jump squats at each
Lunge walk to each base with 5 heels to heaven at each
Broad jump to each base with 5 diamond merkins at each
Jog to concession stand
Grab some brick wall for People’s Chair
Overhead press x 13 IC
Donkey Kick x 13 OYO. Rinse & Repeat.
Run to field between ball field and school
Circle up
Jack Webb: 1 Merkin, 3 overhead press; adding 1 merkin and 3 presses up to 5 & 15
Mosey to playground
10 old school sit-ups, 10 supine pullups
15 old school sit-ups, 15 supine pullups
10 old school sit-ups, 10 supine pullups
Mosey to school for some more People’s Chair
Alternate right leg up and left leg up for 10 sec’s x 3
Overhead press x 13 IC while in chair
Mosey to field and circle up for 6 MoM and some plankwork
5 or 6 rounds of the Wave Plank (alternating plank with 6 inches around the horn)
Swimkick elbow plank x 10 IC
Flutter x 13 IC
Makhthar Ndjiaye x 13 IC
Dolly x 10 IC
Freddy Mercury x 13 IC
CDD x 10 IC
Mosey to back of school
Bearcrawl up the ramp, Lungewalk down
Jog around school to benches
10 Jump Ups. Rinse & Repeat
Mosey to launch lot
10 Burpees OYO
COT
Moleskine:
So Tai Chi does not equal F3. Good humor that Gekko was delayed when he thought the “pay to play” tai chi guys were the pax. Still can’t fathom why you’d pay for some guy to lead you through bearcrawls, lunge walks and the like….but to each his own…or something like that. At any rate – glad you joined us Gekko.
Special T-claps to The Kid for posting 3x this week at Skunk, Peak51 and today. He’s only been going for a couple weeks. Keep coming out and pushing yourself brother. It will get easier, but hopefully never easy.
Also good to see Bootlegger getting after it. Keep after it.
I pulled in about 6:50 to see High Tide doing a solo KB workout. Would have joined you for the 30 minutes….guess I missed the tweet?
Strong work, too, by a favorite son of the Electric City (aka Marge).
Was an honor to lead the pax this morning. Thanks for the opportunity High Tide.
Thanks also to Gekko with a great prayer to take us out.
Announcements:
MudRun & BRR – signup for the 2 best 2nd F opportunities in all of F3.
The SF was planted and 15 burners (incl 1 FNG) started the last day of the work in a decidedly painful manner. Count was 16 if you include Boutique’s beard.
The Thang:
Jog to lot between high school and construction zone.
SSH x 25 IC
Slow Squat x 25 IC
Run to picnic tables for the following:
10 Jump Ups, 10 H-R Merkins
15 Jump Ups, 15 H-R Merkins
20 Jump Ups, 20 H-R Merkins
15 Jump Ups, 15 H-R Merkins
10 Jump Ups, 10 H-R Merkins
Run to CLT Aquatics on Little Ave.
Plankorama waiting on the six
Mosey to the bottom of the hill
Get in groups of 3.
Partner 1 does Hairburners all the way up the hill with 35 or 45 lb plate; then lunge walk back down w/plate
Partner 2 – old style sit-ups while Partner 3 planks with hands on #2’s feet
Rotate through all 3 positions.
Plankorama including SG & YA
Partner 1 does Inchworm 1/2 way up the hill w/plate; then hairburner rest of the way. Mosey down.
Partner 2 does squats
Partner 3 bearcrawl all the way uphill. Lunge walk down.
Rotate through all positions.
Elbow Plank w/alternating leg raises x 13 IC
One partner does hairburners all the way uphill while the other 2 AYG run uphill.
Grab the plates and mosey back to launch lot.
Circle up for the following:
High Slow Flutter x 20 IC
Makthar Ndjiaye x 13 IC
Russian Twist x 13 IC
Knee Up x 10 IC
Plank/6 Inches – Wave for 2-3 minutes. This exercise needs a name.
COT w/nice takeout prayer by Rock Thrill
Ye Olde Moleskine:
Thanks to TR & Snowflake for loaning YHC the above-mentioned plates. They were well-received by the pax….not really. 3 or 4 of the pax experienced hairburners for the first time. Perhaps a bit easier going uphill. The inchworms, however, were not. #unsavory
Great to have an FNG post – Saranac (Brad S). We named him Cosmo initially, but exercising Workout Q privilege – renamed him Saranac (which was a name thrown out during name-o-rama). Hope you’ll keep coming out. Can’t remember your age from COT, but you may have wrested Area51’s War Baby title from Dear Abby?
Not sure who was War Daddy? Snowflake or Checkpoint – both are 53ish. Kudos to RipCurl who also is worthy of respect.
Some things of note from this morning’s edition of Centurion:
1. T-claps to Scabby, Margo & Dear Abby for running into the workout. Did I get that right?
2. Steinbrenner pulled a Costanza and hid under his desk when it was his turn for the bearcrawl up the hill. Rename? Please submit suggestions in Comments below! He was hurting as evidenced by his spilling merlot after the COT ended. Even asked Hannibal to drive his car home. Hannibal could be heard muttering something to the effect that he was glad he didn’t drive his car.
3. T-claps to Checkpoint who EH’d 3 FNGs this week!
4. Thought the pax did well this morning. YHC took a beating (crushed my thumb getting the plates out of the car, bashed my shin on the jump ups #didnotstickthelanding, and pulled my calf early on) but it was well worth it!
5. Also – Praise God and congratulations to Dumpster Fire and M. Dumpster Fire who found out they will be having a little girl (their 1st child) in 20 weeks!
Announcements:
Check out a 3rd F group sometime this quarter. 2 on Wednesday, 2 on Friday and 1 on Saturday currently in Area51; and Lord-willing more to come on the other days of the week soon. Please ping me if you have any interest/questions. cvblankenburg@yahoo.com or @HopsF3
PRAYER for Ice 9 and his family. M. Ice 9 – Heather was recently diagnosed with breast cancer and had her first treatment this week. They have a long journey ahead. God is faithful – let’s come alongside them with prayers and tangible ways to help both of them and their 3 young children.
Jan. 20, 1892 – 1st basketball game played in Massachusetts
Jan. 20, 1920 – The American Civil Liberties Union is founded…..ouch
Jan. 20, 1944 – FDR sworn-in for an unprecedented (and never to be repeated – thank God) 4th term as US President
Jan. 20, 1961 – JFK inaugurated as President of the United States, the youngest ever sworn in
Jan. 20, 1981 – 52 Americans held hostage in Iran for 444 days freed
Jan. 20, 1981 – Ronald Reagan inaugurated as 40th US President
Jan. 20, 2009 – Barack Obama inaugurated as 44th US President
Just felt like sharing some historical facts (with a couple editorial comments, of course). Why? Because I’m a history dork and figured can’t hurt to learn something, right? Anyway….
The VSF was planted at 5:27am or thereabouts. A few minutes later, 25 pax grab a heavier KB than what you normally grab (meaning borrow from someone stronger and/or more daring), and off we went. With the tweeted preblast – the pax read more into it than what it really was…love keepin’ ’em guessin’.
The Thang:
Rack ’em mosey over to church parking lot.
Plank for the six…how is there a six when we’re just walking from one lot to another?
Run a lap that would be the 4th station of circuit work.
SSH x 30 IC
H-R Merkin x 20 IC
Goblet Squat x 10 IC
5 Burpees OYO
Divided the pax into 6 teams of 4 and YHC joined as the proverbial 5th wheel on one team.
4 Stations with team members rotating for 2 rounds of the following:
1) Hairburners – down/back – 40 yards or so
2) Bearcrawl uphill, Lunge walk downhill
3) KB Swings (1st rd), Goblet Squats (2nd rd)
4) Run lap – AYG. The runner would then relieve team member at station 1 and team would rotate accordingly.
Circle up for the following, or something like the following as I can’t really remember:
Plankorama including Chilcutt, Laettner & some other stuff
High pulls x 10R & 10L OYO
Upright Row x 10 IC
Snatch x 5R & 5L OYO
Louganis w/KB x 10IC
Protractor w/out KB except the overdressed British dudes and someone else who also employed the KB
Leg lifts x 13 IC
One-handed KB Swing x 10R & 10L OYO
Mosey back to launch lot
Ye Olde Moleskine:
Good crowd as usual at SkunkWorks. With the tweeted call for heavier KBs, there must have been 40 KBs for the 25 pax. TR brought 8-10 KBs, Stone Cold had some extras as well. Unfortunately, I grabbed TR’s 45 lb’er…actually, it was a good thing (aside from the tiger paw on it)…though still should have asked Splinter on my team to do extra swings while I pinch ran for him (get well – you’re too good a runner!).
The 2 pax (Bananas & High Tide) who commented on the preblast did not show. #unnecessaryfearofrunning
We didn’t run as much as I normally like to, so hope Harley wasn’t disappointed that I didn’t “change the pace” to the fullest extent. Hairburners are always a crowdpleaser. They’re truly one of my favorite exercises. Snatches are one of my least favorite. Joker could sense I was struggling with the 45 lb’er and said “aren’t you glad you grabbed the heaver bell?!”
Some mumblechatter but not as much as normal at Skunk…don’t know if that’s attributable to O2 deprivation or something else. Bulldog & TR were still rather talkative as per their custom.
Should mention strong work by Funky Cold who’s only been posting for a month or so and T-claps to Freedom for rucking in.
Hope the plan wasn’t too disjointed men. Cobain. Chalk that up to sleep deprivation and stress of moving in with the mother-in-law for a few weeks. If anyone’s ever seen “My Cousin Vinny” – picture the scene of Pesci trying to sleep with the owl screeching outside the window. That was me last night, minus the loaded handgun. Anybody got one I can borrow? #mercy
Thanks to our WD Sussudio for taking us out in prayer.
Announcements:
Spring Mud Run (April) – talk to Madame if you want to do it, and you should do it
BRR (September) – talk to Turkey Leg if you want to do it, and you should do it
Goruck Heavy or Hefty or Husky? (Soon?) – talk to one of the pax who likes rucksacks, coupons, etc.