The SF was planted securely, and 5 old men were on their way for another stroll around the DMZ.
The Thang:
Run 1/2 mile to Carmel Presbyterian
COT:
SSH x 20 IC
IW x 20 IC
Merkin x 15 IC
Break into 2 groups. 1st group was the really old men (Snowflake & Jamboree) and the 2nd group were the 3 not-quite-as-old (Flutie Flakes, Orlando & YHC) for the following:
1st group runs lap around parking lot while 2nd group does H-R merkins. Flapjack.
Did 5 laps with the exercises being: LBCs, Flutters, CDDs, Plankorama
Run 1/2 mile back to Carmel Road Park
Lunge walk 30 yds
Bearcrawl 30 yds
Lunge walk 30 yds
Bearcrawl 30 yds
Jog to CAC courtyard/campus for the following:
People’s Chair variations including overhead press x 25 IC, R/L off ground, Frankenstein, TD signal
Donkey Kick x 15 OYO in between 2 or 3 People’s Chair variations
Run to benches on Colony Road side of campus for following:
15 dips, 15 derkins, 15 step-up’s. Rinse & Repeat
Run to lowest part of lot.
Backwards run uphill 60ish yards.
AYG run back to courtyard for following:
Plankorama including: Chilcutt, Laettner, Southern Gentleman, Yankee Agressor
Freddie Mercury x 13 IC
Makthar Ndjaiye x 13 IC
Russian Twist x 13 IC
LBC x 20 IC
Run back to Carmel Park lot for following:
Plank/6 Inches Wave x 2 or 3?
Protractor, finishing with leg lifts (10 degree to 60 degree) x 20 IC
COT
Ye Olde Moleskine:
Thankful 4 of pax joined me for the downpainment this morning. T-claps to Jamboree for running in for the workout. YHC always offers him ride home after DMZ, and the Silent Assassin always politely declines.
Orlando said he thought about running in….but changed his mind after hearing the rattling of his gutters with the rain. Just glad you posted brother!
Didn’t hear Snowflake’s dog barking its head off this morning, perhaps muffled by YHC’s lid and the downpour.
Flutie Flakes was sporting his Joe Davis Memorial Resolution Run long-sleeve T-shirt this morning – strong work at the race there Saturday brother; and strong work this morning, too.
As is always the case, it was a privilege to lead the pax. Not sure whether YHC’s War Baby status was a good thing? It was a first in my 3+ years of doing F3. Where were all the hate-hate’s and hate’s?
Announcements:
F3 Ski still has room – Alta Utah – a place like no other. Sign up!
Charlotte Brain Tumor Race: Saturday, March 21, 2015, Marshall Park, Charlotte, NC. Team Chepul Hill (Bill Chepul – Chelms’ & Abacus’ brother is fighting for his life against a brain tumor) would love the support. Run with them, contribute, come support: http://www.braintumorcommunity.org/site/TR/TeamraiserEvents/CharlotteBrainTumorRace?team_id=71982&pg=team&fr_id=2420
posted on behalf of Iron Horse
3 pax gathered at the Farragut High School track for the annual IronHorse family F3 Christmas morning workout.
The Thang:
In spite of further attempts at headlocks, only 3 pax posted early Christmas morning. The workout was a combination of Groundhog Day and the 12 Days of Christmas. Since YHC more than doubled the ages of the other 2 pax, it was time to man up and show those youngsters some pain. It went down something like this:
400 meter slow mosey.
YHC demonstrated the 12 exercises while the youngsters loosened up.
Day 1 is repeated in between each day.
50 yard backward run – then 10 LBC’s
50 yard normal run – 2 squat jack’s
50 yard backward run – 10 LBC’s
50 yard normal run – 3 ski abs, 2 squat jack’s
50 yard backward run – 10 LBC’s
50 yard normal run – 4 sets Jack Web, 3 ski abs, 2 squat jack’s
50 yard backward run – 10 LBC’s
50 yard normal run – 5 8 count burbees, 4 sets Jack Web, 3 ski abs, 2 squat jack’s
50 yard backward run – 10 LBC’s
50 yard normal run – 6 bench dips………
50 yard backward run – 10 LBC’s
50 yard normal run – 7 groiners………
50 yard backward run – 10 LBC’s
50 yard normal run – 8 Louganis with a rock………
50 yard backward run – 10 LBC’s
50 yard normal run – 9 low slow squat………
50 yard backward run – 10 LBC’s
50 yard normal run – 10 off-set merkins………
50 yard backward run – 10 LBC’s
50 yard normal run – 11 Russian twists with a rock………
50 yard backward run – 10 LBC’s
50 yard normal run – 12 Sister Mary Catherine (each leg)………
And then…….we wandered back through the year:
Backwards 50 – 12 Sister Mary Catherine
Run 50 – 12 Sister Mary Catherine
Backwards 50 – 11 Russian Twist with Rock
Run 50 – 11 Russian Twist with Rock
…continue pattern down to:
Backwards 50 – 10 LBC’s
Run 50 – 10 LBC’s
Finish with 400 meter slow mosey.
Naked Moleskin:
Some rather threatening mumble chatter during YHC’s surprise last set of wandering back through the year. The Christmas spirit was not present – and a little unsettling to hear such comments coming from family members.
Thankful that F3 has provided me a venue to connect with my sons and nephew in good fun – and to beat down the young punks. More thankful today that God sent His Son to be the only solution to our sin….a solution where He did everything, we just have to believe and accept. (Ephesians 2:8-9 For by grace you have been saved through faith, and that not of yourselves; it is the gift of God, not of works, lest anyone should boast.) The sign he sent us (Luke 2:12) was a baby wrapped in swaddling cloths laying in a stone hewn trough….a picture and prophesy of how He would leave the earth lying in burial cloths in a stone hewn tomb.
The VSF was planted, and 15 hearty lads set out for another assault at DMZ….Orlando (LIFO) followed shortly thereafter.
Thang:
Jog to church lot and one lap (1/3 of mile?) around the church
COP:
SSH x 25
Slow Squat x 25
IW x 25
Rockhopper x 25
Split into 3 groups for the following:
Group 1 & Group 2 – H-R Merkins while Group 3 runs 1/2 way around lot to relieve Group 2. Group 3 then does H-R Merkins while Group 2 runs to relieve Group 1….so on…so on…etc. CDDs & Jump Squats also called exercises.
People’s Chair w/Overhead Press x 25
Donkey Kicks x 25
People’s Chair a la Frankenstein
Donkey Kicks x 20
Lunge Walk 50 yards
Bear Crawl 30 yards
Buttkickers
High Knees
Backwards lunge walk 40 yards
Backwards bear crawl 40 yards
Plankorama
Mosey back to launch lot
6 MoM
Knee Up x 13
Slow Flutter x 13
Russian Twist x 13
Protractor
SSH x 13
6-Count, Perfect Form Burpees x 13
COT
Ye Olde Moleskine:
Good turnout by the DMZ pax…not sure why I was surprised. DMZ pax always brings it, but the over/under was 12 this morning….like I said – the DMZ pax never disappoints.
Orlando joined us a couple minutes into the downPainment – glad you made it brother.
Some decent mumblechatter among the pax. From the outset – several of the pax including Chelms, Semi-Gloss & Orlando were admitting they should never not post at DMZ as it is the closest AO to their home. Sounds like an HC for every Monday at DMZ to me. Tardy also lives very close to DMZ, so expect to see you more often brother when not taking the Muthaship whoopin’.
Last exercise produced some of the best banter in the morning gloom as Hairball referenced the “Cherkin” when YHC called 6-count Burpees. YHC also demonstrated the 6-count burpee to a befuddled pax. Chelms was scratching his head and looked very confused.
And just as an observation, Pop Tart bears a striking resemblance to Strawberry….twins?
I say it every time I Q, but it always bears repeating – it’s a privilege to Q the pax. For those who haven’t Q’d a workout – you’re missing out, and you can do it…you should do it. If you’ve been posting for 3-4 mos. or more and you haven’t Q’d – you’re overdue to Q.
Peace to you brothers
“And in the same region there were shepherds out in the field, keeping watch over their flock by night. And an angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were filled with great fear. And the angel said to them, “Fear not, for behold, I bring you good news of great joy that will be for all the people. For unto you is born this day in the city of David a Savior, who is Christ the Lord.” Luke 2:8-11
Announcements:
“Unbroken” – Jan. 10th at Stonecrest theatres. Sign-up. Simba is your event Q. I’ve got the book if anybody wants to borrow it.
Joe Davis Memorial Resolution Run – also Jan. 10th. Sign up for 5K, 10K or both.
Checkout the F3 website to see what the F3F contributions and willing servant pax are doing at Billingsville & AG. #servantleadership
Christmas Eve convergences: Anvil @ 6am for an hour followed by coffeteria & Atlas @ regular time
The VSF was planted and 15 pax dined on another painful Monday morning breakfast at Base Camp. Udder had an actual SF in his back seat along with his 4 ruck sacks, 47 frisbees & who knows what else; but he failed/forgot to plant the SF. Nevertheless……
The Thang:
2 laps around the parking lot as we waited on 2 rucksters to join us. Alas, only 1 did. More on that in the Moleskine.
COP included the following:
SSH x 20 IC
Nippler x 10L & x10R IC
IW x 20 IC
Merkin x 10 IC
Crab cake x 5R & x5L IC (see Exercises under “What is F3?” on the website for explanation)
Jog to track for the following:
Partner up for 2 laps of Catch-Me-If-You-Can
Lap 1) Partner 1 does 5 H-R Merkins, then chase ensues, flapjack, etc.
Lap 2) Partner 1 does 5 LBCs, chase, flapjack, etc.
Lunge walk up hill from track then jog to area in center of ballfields for the following:
Circuits:
1)15 Suppine Pull-ups, 15 Dips, 15 Freddie Mercury’s
2) 10 Suppine Pull-ups, 10 Dips, 10 Freddie Mercury’s
3) Same as 1st Circuit
Bearcrawl 40 yards, Lunge walk 40 yards
Bunnyhop up the stairs to the pavilion
People’s Chair w/10 Overhead presses IC; then with Frankenstein for 30 seconds
Donkey Kick x 13 OYO – 3 rounds
Mosey to launch lot
Run to 1st basketball hoop – 5 H-R Merkins, on to 2nd hoop, 3rd & 4th w/5 H-R merkins at each
Repeat the above but with backwards run in between hoops back to start point
Circle up for 6MoM:
Russian Twist x 10 IC
Makthar Ndijaye x 10 IC
Flutter x 10 IC
Protractor
COT
Ye Olde Moleskine:
Enjoyed leading the pax at BaseCamp this morning. Thanks to Fireman Ed for allowing me to Q.
Welcome to FNG Justin P – “Bluto” – EH’d by Big Top…even though Bluto works with Stone Cold, Frostbite, Blue Cheese and others. Sometimes you need someone other than your co-workers to talk you into forsaking the fartsack. Look forward to seeing you post again soon Bluto.
So this morning as the pax was mustering, Udder & Geraldo finished a 4-ish mile ruck after wandering through Raintree. Udder stayed for the additional downPainment. Geraldo, disappointly, did not. That hurts brother. That hurts. Also – got a fly by (sort of a slow mosey by) from MallCop and Wolfman. Should have joined us for 6 MoM fellas a la Lex Luthor at The Rock on Saturday. So what could have been a pax of 18 remained at 15….subtraction by addition? what? something like that….
Some good work being put in at Base Camp today. At one of the darkest AOs in Area51, even with headlamps, it was hard to tell who was out front but everyone was giving good effort. Tried a new exercise in COP – Crab Cakes (No. Not named after Area51’s Crab Cake nor The Fort’s Crab Cakes). I liked it though my M was visibly disturbed as I tried it out in the family room last night.
Speaking of M’s – great to see the pax’s better 3/4’s (or 4/5’s in the case of most of you jokers) at the Christmas Party Saturday night. And T-claps to Prohibition for a great event.
Thanks also to Stone Cold for taking us out with prayer this morning before we all climbed back into our 4-wheel sleighs.
See you soon in the gloom at an AO near you….or near me, actually.
Announcements:
Sign-up for Joe Davis 5k and/or 10k – you won’t regret it…and that’s a Rock Thrill guarantee…and rumor has it he might even throw in one of his nasty used headbands for those that doubledown. Wait a minute…that’s disincentive.
The Shovel Flag was planted, and 10, no wait – there’s #11 Deadlift; so 11 took off following Runstopper to the COP. #12 Tootie joined us a minute or so into COP…which ended up being the entirety of Runstopper’s 20 minutes…which was actually about 13 minutes.
The Thang:
The SF was firmly planted by Mermaid, and 15 humpday warriors set out for another hammering at Anvil. Beaver joined us a couple minutes into our warmup run..and that was fortuitous as we needed an even number for all the partner work YHC had in store for the pax.
The Thang:
Quick Run to Entrance 3 on Rea Road with some buttkickers and high knees in the mix.
Quick COT:
SSH x 25 IC
Rockhopper x 20 IC
Slow H-R Merkin x 15 IC
Partner Up and jog to the pitch for the following (or something very like it anyway):
Partner pull – 40 yds. Flapjack
Partner push – 40 yds. Flapjack
Derkins with feet on partner in high plank x 13. Flapjack.
Incline merkins w/hands on partner’s back while he planks x 13. Flapjack.
Wheelbarrow 40 yds. Flapjack.
Wheelbarrow Squat x 13. Flapjack. Rinse & Repeat.
Old-school Sit-up x 13 with partner in plank holding feet down. 3 sets each.
Over-Under x 13. Flapjack.
Hand-Slap Partner Merkin x 26
Prairie Fire Mary x 13L, 13C, 13R. Flapjack.
Hand-Slap Partner Merkin x 13
Mosey to the hill from the pitch to the parking lot.
Pax in downhill plank for the following:
CDD x 13
Freddie Mercury x 13
Knee-up x 10
Jog to pavilion
People’s Chair for 90 seconds w/overhead press x 13
BTW x 3
Jog to launch lot with some time remaining on the clock
Plankorama
Christian Laettner w/right leg high, then left leg high – really engaging the core
Southern gentleman
Yankee aggressor
6 inches – 3x with 10 counts
Burpee x 35 for Boutique & Mermaid while rest of pax did LBC x 35
COT
Ye Olde Moleskine:
TR will be disappointed to learn that only the Q was sleeveless on this 44 degree morning. Nevertheless, the pax put in a good showing and pushed themselves…except Gummy, YHC’s partner. Just kidding brother – strong work – was good partnering with you despite your constant sarcasm and mumblechatter.
Good to have Dear Abby in the Southlands with us; and Beaver showed up for a midweek downPainment – glad to have you guys with us at Anvil. Also great to see Hammer back after a 3 month hiatus.
7 pairs of shoes collected – which meant 35 burpees for Boutique, the ShoeQ of Anvil. YHC had some trouble with the math on that. #liberalartsdegree
T-claps to Site Q Mermaid for bringing 6 of the 7 pairs. He, too, did the burpees. Most of the pax did 35 LBCs and a couple did burpee/LBC combo.
Gummy & YHC pert near had a collision with Hacksaw & Rehab during one of the pulls/pushes on the pitch — that would not have ended well for us.
Some unorthodox stuff on the menu this morning so hope YHC didn’t disappoint. Again, strong work out there men.
Announcements:
Christmas Party – Sat., 12/6/14 at Sugar Creek Brewery – email went out. Signup no later than Thursday, 11/20: http://f3nation.com/2014/11/07/area51christmasparty/
Joe Davis Memorial Resolution Run – Sat. 1/10/15 at Baxter YMCA in Fort Mill. Signup now: https://joedavisrun.racesonline.com/register
#SoleRedemption continues – bring your shoes….and your neighbors’ and co-workers. The push for 1000 pairs goes on.
No SF was planted…pretty sure Skunkworks doesn’t have one…Stone Cold took it with him to Joust. Harley – today would have been a good day for the SF on Election Day. #merica But I digress, sort of.
24 hardy lads voted to post at Skunkworks this morning, and it went a little something like this….
The Thang:
Grab your KB (or 2 if you’re Busch, Header?, others?) and head over to the church lots.
Abbreviated COP:
SSH x 18
Merkin x 18
IW x 18
1/2 the pax leave KB in COP lot, other 1/2 take their KB to adjacent lot
Circuit Work:
1. Run 1/3 Mile? (no idea how long the run was frankly) around church
2. 18 2-handed swings
3. Hairburners with 25, 35 or 45 lb. plate – 35 yards? down & back
4. 18 goblet squats
Rinse & Repeat 4x – using different KB each time at stations 2 & 4
Plankorama mixing in some Southern Gentleman, Yankee Aggressor, Christian Laettner (always a “Hate” except for Harley), 6 inches, etc.
Grab a KB, not necessarily your own, and double-time it back to small field next to the high school
Circle up for some more work but not in the order listed below:
Louganis w/KB x 18
LBC x 18
Upright Row w/KB x 13
One-legged Dolly R x 9; One-legged Dolly L x 9
Overhead Press w/KB x 18
Pass KB to the left
Renegade Row w/KB x 9R then x9L
Pass KB to the left
Two-handed Swing x 18
CCV (of course) x 18
COT
Ye Olde Moleskine:
Always a blast to be with the pax at Skunkworks…perhaps the best mumblechatter in all of Area 51. Smack talk, false bravado, hazing….love it! That being said, Semi-Gloss complimenting my beard on more than one occasion was a little unsettling. #creepybigshirtlessdude
Bananas was happy when Night Court wrested the LIFO title from him this morning just as we were starting COP. UnionSkunk coming soon?
Some strong work being put in out there for sure. More running than normal Skunkworks? Perhaps. Navigating the polling place workers, signs, etc. in front of the church added a challenge. #merica
Heard some “haven’t done hairburners in a long time” comments out there. They’re unsavory, to be sure, but for those who went the distance with them – you got your money’s worth. When I collected them after the workout, it was amazing all the gravel, rocks and even a cap to a plastic bottle. How in the world did that cap make it’s way through the hole in the plate?! Did someone eat some asphalt and I didn’t hear about it?
When Horsehead pulled his lighter KB out of his truck tool box, complaining about shoulder pain, I didn’t have the heart to tell him it didn’t matter as we would be sharing KBs at the stations and the work at the end…though he may have ended up with smaller KBs than his own every time. #wheresmychristmasornament
High Tide exclaimed at one point that he was looking for a key chain in lieu of a 50 lb. KB – that was a new one to me…and good humor.
Enjoyed it fellas. Always a good time at das Stinktier!
Announcements:
Lots of them:
Sat., Dec. 6 – A Very Merry Area51 Christmas Party at Sugar Creek Brewery. Probation dressing as Santa Claus
1-Year Anniversary of The Charge – Tomorrow – DD on Q
Any F3 FNG at The Charge = one pair of shoes to #SoleRedemption donated by Baracus
Don’t forget about the Arabian camel (Camelus dromedaries) – the large, even-toed ungulate with one hump on its back. He’s at Marvin Ridge HS every Wednesday at 0530. The also even-toed Bratwurst is your Q tomorrow.
Joe Davis Memorial Resolution 5k/10k – Sat. Jan. 10th. Sign-up. Run. Be on a cross country team or something like that.
Skywalker planted the DMZ SF as he so faithfully does almost every week, and 24 pax followed Swiper, after his 20 second & 10 second warnings, through the woods to CAC for another Monday Morning addition of the Demilitarized Zone.
Thang:
The pax headed over to #GroundZero behind the church.
Mosey back to #GroundZero
Now for a stroll down amnesia lane.
It was 1985.
The Kansas City Royals were World Series champs, the Monsters of the Midway were on their way to the Super Bowl title, Ronald Reagan (of Tampico, Illinois) was in the Oval Office. Glorious!
Wham! had 2 of the top 3 hits of 1985….ok not so glorious. And who could forget the #85 song in the Billboard Top 100 of 1985 – “Who’s Holding Donna Now?” by Debarge….? Answer: Hopefully absolutely everyone forgot that…until reading this. However, I’m pretty sure TR has that one among his voluminous iTunes library. One additional musical note to mention in keeping with the Heartland theme — Champaign, Illinois’ REO Speedwagon had the #13 hit (YHC’s favorite #. That’s the #, not the song) — “Can’t Fight This Feeling”
Ok….enough of that. Speaking of fighting feelings….YHC felt like fartsacking quite frankly. And after two late nights of watching my beloved Kansas City Royals – that’s exactly what I would have done had Bugeater (fellow Heartlander from Omaha, NE – home of the KC Royals’ AAA Storm Chasers and Alex Gordon) not tapped me to Q the Thursday painfest warmly known as Hydra.
So after logging about 3 hours and 47 minutes of sleep, interrupted constantly by a nearly 15-year old dog that is taking dog years off YHC’s life, I jumped out of the fartsack and headed over to Olde Providence Elementary to cook up some pain stew for the pax.
The Stew:
SSH x 25
H-R Merkins x 25
IW x 25 (Gummy asked what muscle group(s) IW’s are supposed to work? Answer: none really. It’s just mindless time for meaningless mumblechatter and for YHC to mentally compile a weinke.)
MC x 25
Run 1/4 mile to entrance of Chadwyck
Plank up.
CDD x 20 or so
Run 1/4 mile to Chadwyck Commons
LBC x 25
Run 1/8 mile to Ashridge Lane (really should be named Ashridge Hill)
Plank up. Run to top of hill. 10 burpees OYO. Run down. Plank. Run up. 15 CDDs OYO. Run Down. Freddy Mercury x 15 IC. Run Up. 10 burpees OYO. Run down. Plank. Run up. 13 Knee-ups IC. Run Down. Plank. Run up. 15 H-R Merkins OYO. Run down.
Not sure that was the exact order of events on Ashridge Hill, but it was something like that.
Indian Run to Bugeater’s front yard, which is well decorated for Halloween, by the way. YHC had the pax lined up facing Chez Bugeater. With ghost in tree hanging to YHC’s left, we did 10 slow count jump squats IC. Editorial Note: Bugeater’s Halloween decorating skills are absolutely no match for fellow Area 51 pax member: Cheese Curd. Cannot imagine that Curd’s holiday yard decorating skills have any equal in all of F3Nation. Shall I post pictures to prove this?
…..back to the stew recipe
Indian run back to front of Chadwyck
Run back down Rea Rd to OP for the last helping of stew.
Very Slow Flutter x 15?
Plankorama for the last couple minutes with each of the pax taking a turn giving widely varying 10-counts while we were planking at 6″ position. IH had the most creative/rhythmic cadence.
COT with solid takeout from Iron Horse.
Announcements:
12/6/14 – Area51 Christmas party at Sugar Creek Brewery – organized, hosted & DJ’d by Prohibition.
1/10/15 – Joe Davis Memorial Resolution Run – Baxter Village YMCA in Fort Mill. Register: https://joedavisrun.racesonline.com/register
And bring men’s athletic shoes – lightly used/no holes – #SoleRedemption #youknowthedealbynow
There’s some competition between TR/Kevlar and Header/Joust involving shoes, going shirtless all winter, F3BigBlack filled to the brim with sneakers and who knows what else, Joker delivering the shoes wearing his wooly vest, etc, etc.
Happy Halloween to all of my F3 Area51 brethren. Go Panthers!
No SF was planted, perhaps someone planted the VSF….and after a minute or two of waiting for Honey Bee to arrive (he never did), 13 pax launched into another edition of Devil’s Turn.
The Thang & Ye Olde Moleskine:
The fellowship pace was good…and then the 10k pace kicked in after a one-mile warmup; and TL, Haggis, TR and Fletch took off in a hurry heading for SCMS for some track work.
At the track, most of us were lapped by TL and Haggis. Fletch joined in after a few laps, and before dusting YHC, he expressed his thankfulness that the good folks of SCMS leave the bathroom unlocked.
Not too much to report from the track other than Haggis mistook me for TL as he was passing me. Not sure which one of us should take more offense at that?
Also, Champagne wants all pax to beware of the bricks on the outer lane of the track. He about broke his foot this morning. Actually there are no lanes on the track. Apparently SCMS/CMS didn’t budget for paint on the track.
Hadn’t run that distance – most pax ran between 5.5 and 7.5 miles – since the BRR. It’s not like riding a bicycle. Yikes.
One further note to address the title of this backblast: I’ve posted at DT 10-12 times roughly. I’ve yet to actually see Wolfman post. He gives stronger meaning to the LIFO title with each passing post. He’s listed among the pax based on MallCop & The Mouth attesting to his presence. #comeonman