Soft launch occurred at Olde Providence this AM. This happened:
Standard opening mile at decent pace (six was in at a 6:40). Mosey through the OP campus to give everyone a sense of the AO: through the gates and past the playground, concession stand, and ball fields, down the dark trail (only 3 spider webs to the face!), and out to Foxworth. Yep – it’s a decent little hill (compared to yesterday, anyway). Mosey back on the path, past the fields, etc. to the playground. First running of The Kirk – so named by Lovebug, I believe, as I originally called it Magnificent Sevens:
7 pull-ups
14 burpees
21 merkins
28 squats
35 LBCs
Run a lap around the school
All got in about 5 sets of exercises with total mileage of about 3.4: STRAVA, or it didn’t happen
Moleskine:
Week 1 and set an attendance record: 3! plus a new speed record for the six on the opening mile (6:38 – apparently a recorded mile PR per Strava for Bushwood, which is further proof that if you want to get faster…). Got a tour of the AO, and there is a lot to use including The Buddy Bench, which begs for partner work. Today was a little light on the exercises, but that will change. Forgot the tunes…next week.
May have to work on the name. But it’ll do for now. Appreciate being pushed and pulled out there today. That’s what this format does best – kicks in the competitive spirit and makes you push just a little harder.
Until next week,
Kirk
Humid barely does justice to the conditions that 22 men ventured into at DMZ this morning. Before we get to what was accomplished, YHC needs to set the stage for the substi-Q. Semi-Gloss was set to lead, but he apparently could not fulfill his obligations due to an unfortunate incident involving a GOLF BALL.
Taking the reins from such a runner, and with BRR season upon us all (PSA – if you’re doing F3 this summer, you will take part in BRR training…you might as well run it), I thought “what would Semi-Gloss do?”. And honestly, I have no clue. None. Sure, I give him crap for being slow, but I can’t be the only one. With so much direction, I decided to do something I’d been thinking about for a while – visiting the Widow Maker – the aptly named, hilly portion of Sharon View starting at Olde Providence and ending at Carmel.
The THANG:
Partner up – speed and conversational abilities matter more than size. You are responsible for your partner.
Quick warm up COP – SSH and IWs followed by 20 merkins and 20 knee ups (theme)
Instructions: Run to Olde Providence, stopping at each side street on the left (9 total) for 20 merkins and 20 knee ups – including the warm up, that’s 200 of each.
COP at the entrance to Olde Providence Racquet Club – quick cup of coffee while waiting mixing in over / unders and squats until the PAX arrived, followed by LBCs, not quite low or slow Flutters, Boone LBCs (symmetry).
AYG back up the Widow Maker to RTS (or further for some)
Find some wall as the PAX made it back for a mixed up, mumbled up set of dips and squats.
Dips x11 IC
Dips x10 IC
Squats x11 IC
Dips x9 IC
Squats x10 IC
Dips x8? IC
Squats x9? IC
Dips x11 IC
Maybe more – not quite sure. I’d say it was intentionally jumbled up, but I really just threw in the squats to break up the dips.
Mosey back to home base, arrive at 6:14+ (thanks Orlando).
COT – take out by Hannibal
Moleskine
Simple but effective formula – find a giant hill and run up it. Mix in upper body and core work. That’s about all we did this morning.
Swiper’s the latest to join the Metro to A51 exodus (diaspora seemed a bit strong), having just moved south on Friday. He also almost killed me with the pace. Glad to have you down south and Welcome!
Want Ad made the day trip, perhaps in search of XXL calf sleeves.
Also, welcome to site-FNG BELK, among other names,, the stubborn mini-horse himself, who headed south to avoid the Muthaship (I kept waiting for the punchline to that joke, but I guess it is implied) and meet long time Kotter, Rooster – back after a 2-year (I think I heard that correctly?) hiatus.
We also had two relatively recent FNGs out today – Miss Piggy and Penny Packer. Outside of Muthaship, there aren’t many hills like that around. Good work today!
Our resident Frenchman, Film Fest was there. Hops was not – you were missed, though, brother.
Semi-Gloss – get well soon and cheers to a speedy recovery.
No announcements in COT, but an open invite to all:
A few of us are working to bring The WIB down to A51 on Tuesdays. Format is similar to first part of today’s workout – set circuit, loop, or goal repeated until time to run back. If interested, we’re doing another test run at Olde Providence Elementary tomorrow at 0530.
An even number of twenty (20) experienced men showed up at Carmel Park this morning for the uneven running of this edition of DMZ. YHC went with the original, unoriginal plan: find a big hill and run up it. Here’s what happened:
The Thang
5:29 – One minute warning and quick disclaimer
5:30 – Roll out to RTS back parking lot, circle up for warm up / COP (all in cadence):
SSH – 15x
Mtn climbers – 15x
IW – 15x
LBCs – 30x
Flutters – 15x
Merkins – 7x hold
Diamonds – 7x – recover
Mosey around RTS, across Sharon View, and into Pellyn Wood. Stop in front of new home construction for quick warning to keep noise level down after Snoop riled up the guard dogs last time. Mosey to the bottom of Howland Ln. Full Jacob’s Ladder on the hill. Plank when finished.
Mosey back out of Pellyn Wood, across Sharon View, and to the back parking lot of RTS. Circle up for the following:
Widearms – 10x
LBCs – 20ish
Boone LBCs – 10 each side
Mosey back to Carmel Park and enter the tennis courts. Partner up.
Partner carry across with 5 squats at each line (flapjack back)
Partner wheelbarrow across with 5 derkins at each line (flapjack back)
Partner crabwalk across one court (flapjack back)
Full suicide touching every line
Mosey out to parking lot for COT (watch turned to 6:16 as I exited the gate)
Announcements
Epic F3 trip to Peru – http://f3nation.com/2015/03/01/f3-mission-trip-epic-peru-2015/
F3 trip to Haiti – http://f3nation.com/2015/01/25/f3-to-haiti-2015/
HDHH to benefit F3 trip to Nicaragua – Wednesday at Mellow Mushroom in Ballantyne
F3 Golf – http://f3nation.com/2015/02/04/the-2nd-annual-f3-golf-classic/ – anyone want to put a team together?
Support team Chepul Hill for brain cancer research – http://www.braintumorcommunity.org/site/TR/TeamraiserEvents/CharlotteBrainTumorRace?team_id=71982&pg=team&fr_id=2420
Moleskine
Awesome weather this morning! Great weather caused something of a change of plans because I didn’t want to waste it. I had a very old school, core / minimal running workout planned (opposite of what I normally do), but weather like that after this winter…well, we had to run a little more. Interestingly, some still felt the need for sleeves and pants despite mid-50s.
I didn’t check my watch, but Flutie clocked it at 3 miles. Seems about right since we didn’t venture to the end of Pellyn this time. One Eye led the Jacob’s ladder #wiretowire followed by Agony, who then proceeded to refusenik the plank #camodoesnothidewhiteshirts. For all the well deserved grief he gets for amazingly poor burpee form (I think the inclusion of the dry dock somewhere in the mix makes it seem worse than it may actually be), Chelms was not far behind. That’s meant as a legit compliment, brother. You always point it out that you were near the front when you get grief for burpee form, so I’m saving you the time spent typing the comment.
I’m not sure anyone in F3 has embraced their name with the joie de vivre of Who Dat aka big easy. Love the enthusiasm! Good work out there today.
Brushback had his return to DMZ, and somehow a winter of swinging KBs helped him get faster. I picture TR nodding approval while reading this. Welcome back!
The surprisingly minimal amount of Q heckling, mostly from Hamlet, was rightly ignored. I expected more on the tennis court work, since that was just unpleasant, but it wasn’t to be. That could be because of the plethora of lunge walks, but I guess there are lots of bad backs in F3. I have to give the assist for the partner crab walk to Double D’s, I think – correct me if I’m wrong Baracus, who rolled that out at the 1-year anniversary of The Charge.
Overheard Bushwood saying that Steinbrenner is on IR – godspeed on the recovery.
Two things I learned about Hops today: 1) runs faster backward than forward and 2) heavier than me (all muscle he said), which I didn’t appreciate on the partner carry squats. He also epitomized what a site Q should do, circling back and bringing up the six as we made our way back to Carmel. The help was appreciated.
Gents – thanks for following me today. I appreciate the opportunity to lead you all and consider it a privilege. I enjoyed it and hope everyone else got a little better as a result.
I probably missed a lot, so feel free to add it in the comments.
-Kirk
Bakers dozen – I think – met at Calvary while much of A51 ran the Joe Davis. Here’s what happened after the disclaimer :
Slow mosey out and down 51 to front of the church for warmup COP:
SSH, IWs, MCs, Merkins, Squats
Mosey the long way (51 to Rea) to Entrance 4 with some lunge walk and plank to regroup.
Backward run 11s on the hill: jump lunges (each leg) at the bottom and squats at the top (crowd pleaser).
Mary at top of the hill while waiting for the six: flutters and LBCs. Popular decision to go back down the hill.
Introduction of 22s (same as elevens, but count by twos – met with the unofficial F3 motto “why wouldn’t we?”): derkins (head downhill) at the bottom and CDDs at the top.
More Mary waiting for the six: LBCs and Boone LBCs.
Mosey to confession stand for dips / jump ups / derkins. I don’t remember the sequence, but I think it was 20 / 20 / 5, 10 / 20 / 10, 5 / 10 / 5. I remember that it made no sense.
Mosey to little hill by fields for Triple Nickel (despite Gummy’s absence). 5 trips with 5 burpees at the top and 5 Turkish get ups at the bottom. This used my allotment of burpees.
Mosey to parking lot for 33s (like 11s but counting by 3s): LBCs and flutters (each leg). Believe most got about halfway when time ran out.
COT
Great work out there this morning, guys. My gloves had my GPS going nuts, but still showed over 2 miles – most of it short runs.
Strong crew today. I was consistently “leading” from the middle of the pack. After the Turkish get ups, my fleece pullover froze to the pavement doing LBCs. It was cold, yet no complaints.
Not sure if it was this or a day of yard work, but I’m smoked. Going to sleep well despite possible nightmares of Cam throwing a pick six with Stewart open in the flat.
Appreciate the opportunity to lead a great group today. Peace
As we enter the holiday week, a full 29 entered the DMZ for a taste of the unknown on this unseasonably warm morning. I wanted to take full advantage of what may be our last warm morning and get some miles in…only that’s not quite what happened.
The Thang:
Fast mosey to Church’s side lot for SSH and merkins.
Fast mosey down Colony with a stop at the guard rail for dips and derkins (sorry about the mud, Hamlet). Rough time at this point is 5:40, and this is when the mental Weinke went out the window.
Mosey down Colony with abrupt left across Colony and down a trail in the woods #dangerzone #disclaimer that took us to Mountainbrook Swim & Racquet Club. Mosey through trail, in the dark (we needed your headlamp today, Skywalker), calling out rocks, roots, puddles, etc.
Quick COP of squats and merkins in the field – allowing Q time to survey the available options.
Playground circuit: 10 pull ups, 20 merkins, 30 LBCs (repeato)
Down to the tennis courts – partner up (yes, size matters)
Partner wheelbarrow with 5 derkins at each white line
Partner carry with 5 squats at each white line
Regular suicides touching each white line and back
Up to the covered area for Mary:
LBCs x50
Russian Twist x somethinglessthan50
Boone LBCs x 10 each side
Freddie Mercury x25ish
Rosalita x20ish
Mosey back up to Colony. Plank for the six. Mosey back up Colony to Church at Charlotte. Mountain Climbers for the six. Mosey to covered breezeway of CaC.
Flutters x20ish
Maybe something else
10 burpees OYO
Mosey around our friendly taxi and back to COT.
Moleskine
Weeks ago I’d decided it was time to revisit Pellyn Wood, but then this happened:
http://f3nation.com/2014/11/18/rock-is-rollin/
I had an old track workout in mind, but I wanted to cover new ground on what may be our last warm morning of fall, so that was out. Narrowed it down to the aptly named on Strava Widowmaker (up Sharon View from Olde Providence Rd), but wanting to also incorporate pull ups, it was really either Sharon Elementary or Olde Providence Elementary (both locations that could accomodate pull ups). Both are exactly 2 miles from the AO. We were headed to Sharon with a scheduled stop at the guard rails, when I saw Pax strung out up Colony. Had to audible. Fortunately, Agony knew the trail, having it stored in his back pocket for an unscheduled later lead at DMZ, otherwise we may still be running back from Sharon.
More fortuitously, the small playground at the swim club had a spot for pull ups and tennis courts for suicides.
Whole lot of Mary. I’m pretty sure we exceeded the six minute max. Just consider it your down payment for Thanksgiving. Or, my way to keep the mumble chatter to a minimum as I was winging it.
FNG today, brought out by Bushwood. Initially named Rooney – principal from Farris Bueller – however, I didn’t make the connections until after COT (that he married a girl that I knew in college), so I’ve got to exercise Q privilege here for a re-name. Wade Tapp your F3 name is henceforth and forevermore: Kimpossible.
Simba – thanks for the takeout.
Hope all have a safe and happy Thanksgiving week.
– Kirk
Announcements
Project #soleredemption delivered over 1000 pairs of shoes this Saturday. Strong work by F3 making a tangible difference in the lives of men across our city.
Convergences:
Area 51 on Thursday at Olde Providence – need to RSVP for the Turkey Bowl
Metro on Thursday at AG
Mini convergence on Friday at Casbah at 5:45 (hour) for Fortress, Armor, and Casbah
18 men ventured into the gloom under near perfect conditions for the unpredictable weekly downpainment known as Hydra – the only workout to bring you 3.5 miles http://f3nation.com/2014/08/07/mulligan-on-the-5th/ and 200 burpees http://f3nation.com/2014/08/28/oh-burpee-where-art-thou/ in the same month. #boxofchocolates
Anyway, we started with a slow, slow mosey around the OP track that provided time for the disclaimer (backwards – always thought that would be a decent way to combine disclaimer with warm up). Properly warmed up and disclaimed, we were off.
The Thang:
Brisk mosey out of OP toward HT. Realized halfway that we were a little spread out. Plank it up in a line. Last man bunny hops over the pax. After all are through, resume fast mosey to HT.
Plank walk right halfway around the fountain, then mosey to office building parking lot.
Triple Nickel across parking lot: 5 burpees at one end and 5 Turkish get ups at other x5
Mosey back to the fountain and plank walk left halfway. Mosey back toward OP.
Plank it up in a line. Last man bunny hops over the pax. Resume mosey to OP.
Minutes ‘O Mary – LBCs, Flutters, Freddy Mercury
Up and over the random shipping container (#disclaimer) at the end of the parking lot.
Backwards run around the island while everyone finishes.
Mosey to playground. Up and over fence, touch the infield (they just drug the infield – too pristine to run across it). Back to playground. Across the monkey bars. Plank for six.
Mosey through the ball fields (lights on?), past the concession stand, and across the football field to find the nature trail. Mosey through the woods, where we were fortunate to have several headlamps present.
Exit onto Foxworth. Up the hill – 20 CDDs. Down the hill – 20 LBCs. Up the hill – 20 squats. Down the hill – 20 LBCs. Wait until Curd gets into his plank, then mosey.
Mosey back on the trail through the woods, across the football field to the concession stand. 20 jump ups and 20 dips. Mosey back to parking lot.
COT
Ye Olde Unbehelod Moleskine
Great weather this morning. The pax had to pay the price for my pride of thinking I could go to WIB and Bandit prior to Qing. Unbeknownst to me, WIB was Escalator: http://f3nation.com/2014/09/16/the-running-escalator-remix-version/.
My mud run teammate, Agony, had the Q at Bandit, and for some completely unknown reason, he decided we needed more pull ups and merkins. http://f3nation.com/2014/09/17/the-lunchline/
So my arms were pretty much shot today, and I somehow tweaked a hammy playing soccer in the house with my 5-year old. Hopper asked for burpee light, which he defined as 25 or less after Runstopper’s burpee fest this week. These are not things you need to know, but this is the backstory of why today turned into Ring Run – light.
I’d intended us to keep that opening pace, which is near my typical “mile” pace at WIB, all the way to HT. Nothing better to get the heart rate up quickly. Bunny hop line didn’t work so well the first time, or honestly, any better the second time. Hopefully all calves are OK.
Just as made for TV movies are based on a true story, Hopper made me swear a blood oathe on the burpees – so we did 25 exactly.
I’ve had my eye on that random shipping container for a long time. There is one at Sparta AO that we climb on occassion, so with mud run approaching, I wanted to make use of it. Lots of “up and over” obstacles at mud run. I thought this would be a “team” or partner approach, until Cheese Curd went up and over on his own and I realized it had conveniently placed indentions. No partner needed – #Thatwaseasy.
Hopefully everyone got a decent workout this morning, despite the Q’s limitations. I know I left out quite a bit, so sound off in the comments.
Welcome to FNG Plug – Presbyterian minister and musician – so named for his unapologetic self-promotion / shameless “plug” that he’s playing at The Lodge this Friday (Saturday? Sometime?).
Great takeout from Skywalker in COT.
Thanks for the opportunity, Bugeater! I’m always honored to lead this great group of men.
On a nearly perfect morning in the gloom, fifteen men posted to Carmel Park. Q’s original plan was to run hills, but out of respect for the 3 BRR guys that showed up, I audibled to less running: 3-man grinders with rocks.
The Thang:
Jog the long way around to church parking lot for warm up. SSH & IWs x15.
Run to Carmel Middle. Grab a bench. Dips x25 and Derkins x 15 or 20.
Run around school to rock pile. Form 3-man teams and choose a good sized rock.
3-man grinders – top and bottom of bus parking lot
Exercises at bottom of bus parking lot with rocks:
Squats, Overhead press, curls, Flutter with rock press, Freddy Mercury with rock press, Squat press
Exercises at top:
Merkins, Mountain climbers, LBCs, Lunges, Burpees
Return rocks – while waiting, Boone LBCs x10 each side, SSH x20
Backward mosey to first speed bump / car interruption. Mosey back to Carmel Park.
3 minutes of Mary – LBCs and Freddy Mercury, 1-minute left – 6 inches
COT
NMM
With Skywalker still on IR, I picked this up last night, so minimal planning. Original plan had us heading back over to Pellyn Wood, but when I heard that a few guys posted after BRR, that just didn’t feel right. So instead, we ran 3-man grinders with rocks. #youvsyou #paceyourself
That parking lot is just about perfect distance for grinders, and we hit pretty much every muscle group with 2-3 sets of each exercise. Total of only about 2.5 miles.
We had a LIFO on the mosey back when someone turned off onto Thornridge. Shout out in the comments for credit.
Announcements:
Sign ups still open for the Fall mud run. Do it.
Tutoring opportunities at Billingsville, AG, and new to A51, Matthews Elementary.
Check the website.
11 men gathered in the gloom at Olde Providence this morning for a trip off campus.
The THANG
Run to Good Shepherd for short COP / warm up
SSH x20
IW x 20
Mountain Climber x10
Continue on Swan’s Run (mini-plank to regroup at midpoint) to dead end, left onto Bon Rea
Wrong turn into someone’s drive way. Let’s try that again….around the barricade and right onto Arboretum View. Hop the fence to enter Cedarwood. Welcome to hole 5:
The 5th hole is a par 4, where you need to carry the water with your drive to have any chance of making par. Fortunately, we all avoided the water.
Partner up for some down and back partner work. Partner A runs to the pond for 20 merkins while Partner B performs called exercise AMRAP (alternated core / leg) until Partner A returns.
Exercises included LBCs, squats, elbow plank, jump lunges, flutter, jump squats…maybe two more.
Everyone run to pond for 10 burpees. Run +/- 1.2 miles back to COT.
Moleskine
Olde Providence is a great AO, so I kind of felt bad venturing off campus, but I wanted to add a little variety to the mix. I worked at a golf course one summer growing up, and I still remember watching the mist rise off the pond as the sun is coming up. I loved that, so I wanted to venture over to the ponds at Cedarwood. Call it whatever you want, nostalgia or trespassing. Semantics.
I had a tough time deciding whether to do this, or something similar at the OP playground that would have been better Mud Run prep. I’ll hold onto that other plan for next time. If you hated the running, you can blame Gummy for the +/- 3.5 miles we covered this morning.
http://www.strava.com/activities/176727006/embed/33eb77699ebfa457fc02f97ff4b769f616683bf2
After Fast Twitch earlier this week, Niles made his second post to Hydra today. Unlike Fast Twitch, we don’t normally cover this much ground at Hydra. It would be a waste of a great AO to go off campus all the time. Speaking of off campus adventures, Hopper found an ant mound on the course during the elbow plank. Might want to take that up with course maintenance or a doctor. Far Side made his annual post to Hydra and said he’d see us next year…then proceeded to beat everyone back to COT by about a minute on that final mile. He was probably the only person back by 6:15. Cobains to everyone else on time management for thinking 8-minutes was sufficient. DK had an interesting approach to arriving second: sprint then walk. Not sure who was leading the other group, but Hopper and Bugeater (after his 5 AM 5k) were out front in mine. I appreciate the opportunity to lead, Bugeater! I enjoyed it this morning, gents.
Kirk
On a morning not unlike many other, nineteen men ventured out into the gloom for a little Monday morning workout named for its location but known for much more: DMZ.
The THANG
05:29 – Plank for the disclaimer and a short explanation of the workout
05:30 – Merkins to failure
Mosey to Carmel Middle School. Circle up in the lights for warm up of SSH x 45.
Mosey to back of CMS for People’s Chair. No clock. Stay seated as long as possible. When you reach failure, run to the baseball fence and back. Failure has costs – repeat on one leg. I didn’t check the watch, but we did this until Love Boat and then finally Outback reached failure… or quit to allow the workout to move along. Outback said he could stay there all day, and I didn’t want to test him while I was on one leg.
Mosey down the hill to the CMS track. Partner up based on similar size / speed / fitness level. Partners complete called exercise until one reaches failure. Then run a lap. Winner does LBCs while loser does 10 burpees.
Merkins
Flutter (backwards run)
Elbow plank
Mile run (Tardy – flying, well done) – or 3/4 of a mile for everyone else
Mosey back to Carmel park with an extended lunge walk up hill (who knew those speed bumps were that far apart) followed by AYG 1-minute sprint back to finish.
0615 – COT
Moleskine
I’m struggling here. There was virtually no mumble chatter. None. It was eerily quiet, even during what seemed like People’s Chair forever – normally a Q-heckler’s wheel house. While I’d like to relay funny stories to make this more readable, everyone put their heads down and just got it done today as we covered +/- 2.8 miles. Hopefully the rambling words that follow form some semblance of a rational thought, and you are not all dumber for having read it.
Design of this workout was a result of F3 Connect (first plug). If you haven’t, you should check it out. It is lunch and networking with F3 guys, currently being held at Peculiar Rabbit on Tuesdays. Check Twitter @F3Connect for the next one.
After hearing from Dredd and OBT at F3 Connect last week, I finally got around to reading their book, Freed to Lead (second plug: http://www.amazon.com/Freed-Lead-Unshackling-Modern-day-Warrior/dp/0991238109/ref=sr_1_1?s=books&ie=UTF8&qid=1406559013&sr=1-1&keywords=freed+to+lead). It’s worth reading for several reasons, not the least of which is to get a bit of the history and mission, and if you hate it, you probably only wasted a couple hours. Anyway, in the book, OBT tells a story about crew and how the third 500m segment of a 2km race is often the hardest. I won’t do it justice, but the book draws parallels to the third quarter and that period of life often known as mid-life (roughly age 40-60) when a guy often needs to rely on the men around him. For some reason, that struck a chord with me.
I wanted to design the workout today to include multiple failures (not just in my ability to Q, of which there were likely many) and show that we can go further together than we can alone. That having someone alongside you – pushing, pulling, cajoling, and hopefully encouraging – you both go further. Hopefully that was conveyed, if not accomplished.
I cut the mile race off at the end of the third lap because you just never know how much time you have (taking this allegory to its logical ending, Tardy will live to 80 or possibly forever). It’s true though, and it was made more evident in COT. Please remember Chelms’ brother, and his family, in your prayers as he is dealing with brain cancer.
Thanks to Skywalker (get well soon, brother! It gets quiet out there without you.) for the opportunity to lead today. It was an honor, gentlemen.
Kirk
It was a rather humid morning for 21 men, who set out to battle against themselves and attempt to conquer “The Crescent Moon Hopper”. The name is a mix of two existing WIB workouts, which were combined, modified, and adapted to the AO at Olde Providence. It was originally to be named “The modified and adapted Crescent Moon / Island Hopper…of death”, but due to character restrictions in the title (way less than 140) and legal concerns from having “of death” in the title, it was shortened. Censorship!! Fortunately, no one actually died, which is always a good thing. I know that the puppet scale technically goes to 5, but no one wants a 5-puppet workout.
Quick digression into the history of the “Puppet scale”: Months ago Ben Franklin Q’ed Ranger. I happened to be there. It descended into chaos when he wanted to push the pace and get in 4+ miles, while an FNG was struggling to keep up. The workout split. The comment fall out (LONG but definitely worth the read – see here: http://f3nation.com/2013/10/16/another-off-campus-adventure/ ) sparked the idea of a rating system for workouts, named after BF – the Angry Puppet – himself. Dredd established that 5 Puppets = someone died, 4 puppets = merlot splash, etc. I’d put today around a solid 3.
The THANG:
Part of why you post a Pre-Blast is to keep from typing it twice, so here it is:
http://f3nation.com/2014/06/18/hydra-preblast-crescent-moon-hopper/
I’m happy to report that, in addition to zero deaths, everyone completed two full cycles. Most got in between 2-2.5. I don’t think anyone got 3 full cycles. So totals were:
Ran 1.9 miles (felt like more…just saying)
80-100 knees to elbows
80-100 squats
80-100 dips
80-100 jump ups
80-100 partner derkins
80-100 partner LBCs
80 jump lunges
80 burpees
All in, not an awful use of 45 minutes.
SMM
First off, props to Bugeater who’s given me a bit of rope to hang myself / try out some WIB-like workouts at Hydra this month. Hate you’ve been on the IR for it, but I do appreciate it. Hopefully everyone that’s been out for a few of these has figured out whether you love it or hate it – normally not a lot of in between.
I learned an important corollary to an old staying today. It’s been said that, “If you can’t dazzle them with brilliance, baffle them with BS”. Well today, I offer this sage advice to Q’s across F3, “If you can’t overwhelm them with exercises, baffle them with math”. Doubling up the exercises at the ends of the circuit (moving from 20 to 40) confused everyone. I have no idea how many burpees everyone did, so be sure to sound off below with your claims of 200+.
Egypt invited an FNG (no show), then he overslept and rolled in sometime at the end of our first cycle. Welcome to Hydra!
Lots of Larry Birds out there – hopefully everyone felt pushed today.
I’ve been at this for a little over a year now, and it’s good to see guys that are pushing themselves and have moved from surviving the workouts to leading the pax. Waterseal, Bushwood, and Steinbrenner being a few that I’ve noticed recently. Keep it up!
Several out there made it to my Monday and Thursday Qs this week. Much appreciated, gents. Hopefully you got your money’s worth. If not, I’m offering free refunds! Exclamation points at the end of a paragraph!!!
Until next time,
– Kirk