The Thang
1) Mosey to the front parking lot for COP: SSH x 25
2) Concentric Circle Runs (5) and return to start for laddered COP IC incremented as follows….
4x(Merkinx6) / Plank / 3x(PeterParkerx10) / Plank / 2x(WideArmx5) / Plank / 1x(ParkerPeterx10)
While PAX assembles between loops: Squats x 20; LBC x 20; IW x 20; Squats x 20
3) Mosey to soccer field center: Pax rotated to each corner of the field and…
x 20 for each corner: Russian Twist, Burpees, LBC’s, Partner Derkins
Plank in middle between stations until all 4 corners completed
4) Indian run to field by Rea Road and….
Golf-o-Rama w/7 iron: 3 minute planks, 13 burprees, 32 Dolly’s
5) Indian run to Pavilion and….
(Peoples chair w/leg raises + inverted 1 armed planks) x 2
6) Return to start for merry IC….
CDD x 15; LS Flutter x 20; Burpees x 10 (OYO)
Moleskin:
Oh, I guess I should explain the name on this post – “34C”. “34C” would be the plane seat to which I was assigned to on a 5 ½ hour return flight to Charlotte last night – they are not some “other” measurement guys! For those unaccustomed to air travel, on this particular plane model, 34C would be the non-reclining last row seat that abuts the rear of the pane rest room. Odor + constant flushing + sleep deprivation = grumpy Q. Sorry guys, I did not roll out the wrong side of the bed, I never got to bed. I hope my grumpiness was not too evident this morning.
As for the “concentric circles” portion of the title, which as you all know worked its way into our running today, that would relate to the water motion during the 393 flushes that kept waking me up on the plane. OK, enough of this silliness……
Nice work Pax!!! We worked a good portion of the property today and welcomed Ryan (Dead Lift) to the Pax. Welcome Dead Lift! Also worthy of mention was Narc, FNG as of 6/4 returning for his second beat down. Come and get it boys!
A member of the Pax (I think Blue Mold?) reported that we covered 3.6 miles during the effort. I did not verify this with the US Weights & Measures Department, but it sounded about right.
In a shameless borrow from Hops and Hannibal I introduced some numbered golf balls, a 7 iron, and random drawings in honor of US Open. Harley, I was going to suggest you spend more time at the driving range, but actually I think you probably had the best swing form and your adrenaline just got the best of you. Joker – with the Adam Sandler 1 armed swing – was long ball for the day. Nice!
As it frequently stated in these posts, it was an honor to lead this morning gentlemen. Thank you for the opportunity.
Announcements:
F3 Olympics next Saturday, 6/14 at 6AM. Location = Death Valley.
RSVP to the 2nd Annual Candlewyck Pool Party next Saturday June 14 (details on website & twitter). Run Stopper says it will be EPIC!!!!! Note that F3 Olympics awards ceremony will be held at the Candlewyck Pool Party.
Be on the lookout for October 4, 2104 Mud Run signs up. Details to on web site soon.
F3 Annual Golf Tournament. The event is 364 days from now but Skywalker wanted it noted for those who require extreme advanced planning.
The Thang: Meandering ~1/2 mile mosey throughout parking lot frontwards, backwards, karaoke left, karaoke left – I mean right, concluding at front parking lot near 51 with SSH X 25 while entire pax assembled and…..
Called exercises with 75 yard bear crawl/lunge walk to and fro as follows: Burpees x 20 OYO; Russian twist x 20 IC; Merkins x 20 IC; Knee-ups x 20 IC; Carolina Dry Dock x 20 IC; Flutter x 20 IC
Mosey to soccer field bottom of hill for 11’s: Squats & Burpees; mini plank fest @ end
Mosey to the pavilion and……Peoples chair w/leg raises; Inverted double & single handed planks – and repeat; LBC’s x 50 OYO was mixed in there somewhere
Return to starting place and…..Burpees x 15 OYO; Dolly X31 IC
Moleskin:
Several members of the pax made note of the arrival of humidity – aka “heavy air”. While true, we ain’t seen nothing yet in that department. I do not have an accounting of the kettle bell pre-workout participants, but I do want to give a shot out to those fine men – looked like there were 8-10 doubling down this morning. Nice work!
Lobster Roll, thanks for helping me catch my wind after the 11’s with various planks. Go Sox!
Hops took us out with meaningful prayer. Thank you Hops – great way to start the day.
It is always an honor to lead guys. Great work by all.
Announcements:
Young Love: Please consider purchasing a Road ID. Our Site Q and others noted the safety and emergency medical benefits of having critical contact and medical information on your person during workouts. More information is available on the F3 nation website. Link here for convenience – Road ID is the last item listed: http://f3.mudgear.com/pages/f3-discounts
The Thang: Mosey to the front parking lot for COP and…..
SSH x 25 w/Merkin X 5
IW X 25 w/Merkins X10 + Plank + Peter Parker X 10
Russian Twist X 25 w/Merkins X10 + Plank + PP X 10 + Plank + Wide Arm X10
Russian Twist X20 + Knee-Ups X20 w/Merkins X10 + Plank + PP X 10 + Plank + WA X10 + Plank walk
LBC X51 w/Merkin Wave X 9 with 1 @ 6 inch for good measure
Mosey to soccer field top of hill on belly and following X3…..
Sprint length of field (audibled to half field for lap 2 and 3) + bear crawl up hill and…
Squats X20 / Jump Squat X20 / LBC’s X 30
Mosey to the pavilion and……
Peoples chair + inverted single handed planks X3
10 “recovery” burpees
Return to start point and…..
IC Dolly X25 / Flutter X20 / OYO LBC X 50
Moleskin:
A very strong effort across the board at Anvil this morning. QIC noted that Young Love, Baracus, Champaign, and Abacus were actively engaged in an intense kettle bell pre-work as the rest of the Pax arrived for an 0530 start – nice!
Abba sent us into the day with a thoughtful and meaningful reflection. Thank you Abba.
Great work was put in by ALL. Thank you for letting me lead today.
Announcements:
Barracus: Reminded the PAX that with the return of great weather to reach out to any F3 colleagues we have not seen in awhile and encourage them to return to the FOG ( FOG = fellowship of the gloom).
Champaign: May 15th deadline for F3 golf tournament; please see details on F3.com
The Thang
Mosey to the front parking lot for COP
COP
SSH x 30 / Rock Hooper x 25 / IW x 30 / Merkin x 20
Mosey to soccer field
Merkin x 15 / Plankwork / Merkin x10 / Plankwork – continuous set
3 groups established rotating from each end of the soccer fields as follows:
Mosey to shelter
Peoples Chair / Jump-ups x 20 / Dips x 15 / Merkins x 10 à Wash, Rinse, Repeat x3
Mosey to entrance hill
Lunge walk Down / Bear Crawl up / Merkins x 5 / Plank X2
Mosey to start point
Low slow flutter x 20 / Dolly x 20 / Burpee x 10
Moleskin:
The Gloom was positively enhanced with weather much better than forecast.
Nice work Pax!!! We worked every inch of the soccer field and Hacksaw was particularly appreciative. Turkey Leg wanted to tear down the fence and extend the distance but we forgot the bolt cutters.
As mentioned in the open to this post, this Q was the recipient of an unwelcomed Android “feature upgrade” overnight. My recording machine – aka “smartphone” to you progressive types – was therefore not fully functional. As a result I did fail to properly record 4 members of the Pax. For those I missed please post a reply and I’ll correct.
Great work by all 14 guys this morning! Thanks for allowing me to lead. I hope to get more creative as I acquire experience.