We had a group of fellas circle up and hit the bells at 5:30. The rest of the boys arrived at the usual time and we went to work.
Break into 5 teams, grab a weight plate and start running with it over your head. When the whistle blows, pass the plate to a teammate. We ran to the soccer fields, stopping a time or 2 for merkins or MTN climbers to keep the pack together.
Once at the field we did 4 corners. Teams stay in a group, do said exercise while one teammate runs with the plate to the soccer goal and back. Simple to explain, difficult to perform.
First corner:
Second corner:
Third:
Fourth
All teams at one end line for a finishing relay race. AYG to end and back with plate.
Return home the same way we arrived, weight plate over your head run changing out with a teammate on the whistle. A few stops for merkins, and final circle back home with more merkins, and Crowd pleasing plank work.
Thine Ole Moleskine
what a group today. Strong work displayed with the early bid KBers. TR broke out the 100 pound behemoth and he even used it once. Haggis and FNG Jack Black made their KB debut.
Good to see Fort regulars Beacon and World Wide Leader trek north to Stonehenge.
Lots of strong work by a lot of PAX today. I think the team concept had people pushing one another throughout. Big shout out to my team who pushed me. Old Man Frehley, Morning After, Checkpoint and Guarantee.
We also had a number of good races throughout the team exercises. Guys pushing each other while carrying the plates. Camacho, Pulled Pork, Loogie, just to name a few.
Capped the morning off with bagels and coffee at Einsteins with a crew of us who were soaked to the bone. I say that’s a perfect start to the weekend.
Announcements:
Area 51 BRR teams are still looking for a couple of van drivers – All of the fun with none of the run! Great way to experience the fellowship of the BRR. Also, our list of alternate runners is dry after a couple of guys had to pull out over the last couple weeks. If someone wants to be in the “on deck” circle, or if they are interested in being a driver, please have them reach out to me, Baracus.
Mosey to fountain for the warm up.
Mosey back to the theater Count off by 4. For 4 pain stations.
Wall walkers
Crab crawls
Bear crawl
Jog a lap, then up the hill 7 burps
repeato
Line up for AYG sprints, 10 merkins, then brisk jog back. X 3
circle for 6 Minutes of Mary, pax choice
LBCS – Dolly – Protractor – Heels to Heaven – 1 min elbow plank
MOLESKINEEEY
Old Man Frehley was razing Loogie during KB, then poked the bear at the start of the regular workout. Once the Burpees began his voice went away.
Welcome FNG Ofer. A fan of the Bufallo Bills, who are well known for losing 4 straight Superbowls.
Thanks fellas, it’s always an honor to lead the group.
It was about time a little hip hop made its way to the Hole. I borrowed Loogie’s speaker, turned the phone to Eminem on Pandora and away we went. 7 iron swinging homeboys got down today.
warm up with a mosey to the field, circle up
30 SSH – always seem to hurt a little first thing Monday morning.
25 IWS
Grab your bells, music on, let’s get the party started.
Eminem Set
30 2 hand swings
20 bent over rows, each arm
30 tricep extensions
20 clean and press, each arm
20 figure 8
30 standing overhead press
30 curls
Recovery Mosey to the end line and back
Jay Z Set
Repeato, increasing a few of the reps
Recovery Mosey the full length of the field and back
Kanye Set
Repeato increasing a few reps
Recovery Mosey to the end line and back
MARY with U2. No it doesn’t fit the theme but I had to play something That Old Man Frehley would recognize.
20 flutter presses
20 dolly while holding KB up
1 minute elbow plank…..and done!
Ye Ole Moleskiney
Cozy strong group today. Thanks guys for putting up with the music selection, I like a good angry Eminem song when I’m throwing weight around. Great job by all.
Frehley will be subbing in for an injured Soft Pretzel tomorrow at Bagpipe, Wednesday Chipotle has the reigns at The Maul.
13 men and 3 old timers showed up to The Maul to put in work.
30 Seal Jacks
25 IWS
25 MTN
25 Peter Parkers
25 Parker Peters
grab a partner, size matters.
80 team plank decline merkins
80 team jump tucks
partner carry half way down the parking lot, flap jack, mosey back
rinse and repeat
line up for a little running with a few exercises mixed in
AYG to first median 10 Burpees – mosey back
AYG to second median 9 Burpees – mosey back
AYG to third median 8 Burpees – mosey back
AYG to fourth median 7 Burpees – mosey back
repeat with Seal Jacks
repeat with Burpees again
Lets roll to the hill to finish, not with Mary, but with more running and Burpees.
AYG across the lot and up the hill and back 10 burpees
AYG across the lot and up the hill and back X3 to finish it off.
MOLESKINEEEY
It’s not often that TR, Mall and Hops make it out to The Maul these days, so it was great to see the old timers on the pavement again. Obviously they post many other places and quite often because they were beasts through the whole workout.
YHC kept it simple with 2 basic exercises that will cause O2 deprivation in a hurry, sprints and Burpees. So proud of the hard work put in by all today. Everyone seemingly took their turn leading the sprints. However nobody was ever quite in the lead as much as Fraisier. I don’t think I’ve ever seen that guy tired, and he was my Mud Run teammate this Spring.
New guys Tickle, Yogurt, Duncan and, Pop seemed to be in their element with the running as they were out in front many times. Mr Bean and Outback were also strong today. If you haven’t had the pleasure to workout next to Bean you are really missing out. He’s like Philmont with a British accent and a sailors tongue. Speaking of Philly, that guy is pushing hard down the home stretch to his goal of being ready for his big hike. You’re the man Philmont.
The Maul was serving up a breakfast hot plate special this morning. 23 lined up to get a taste.
Count off to create 5 groups, then line up with your group behind weighted plates. 1 team member pushes the plate, while the rest do called out exercise. Then whole team chases plate pushing member down. The following exercises were completed.
Yes we went up and down the parking lot multiple times. It wasn’t fun.
Finish it off with inch worm while your team planks, then 6 inches.
Mosey in for Mary to finish
MOLESKINE
The always crowd pleasing hair burners made its presence felt today. It was a lot of guys first time pushing the plates. Impressive work out there on what I consider to be the toughest of all F3 activities. We had the plates working non-stop that they got hot. According to Wing, leave a space, Man the heat causes friction and thus slowly the speed.
The Pax were competing hard out there and really pushing themselves. I heard a lot of encouragement amongst the teams as well.
Shout out to semi new guys (or maybe just new to me) who are posting a bunch and busting tail out there. Dirty D, Black Beard, Outback, Tootie and Rip Curl. I see you guys out there, keep up the hard work.
Welcome to FNG Clouseau.
13 of Haggis’ closest friends hugged it out at Swift.
Mosey to parking garage for quick Seal Jack warm up, then get started
Mosey up 1 level
Partner wheel barrow up to the next level flapjack as needed. High knees with arms raised while you wait.
Partner 1 runs down and back, while partner 2 does and exercise, then flapjack.
People’s chair with arms raises X3
mosey down 1 level and begin my new favorite exercise which I learned from Honeybee who learned from his wife.
11 ladder with merkins and dying cockroach. When we got to five we did diamonds just to change it up.
Finish with Mary
Mosey back and find Swift in the usual spot of sitting down taking a rest.
Moleskin
Rough one out there today. The merkin set at the start was tough and it just continued from there. A lot of strong work by the fellas with plenty of sweat staining the garage surface. Let’s do it all again tomorrow.
Announcement:
BRR shirt – pick one out and we will do a group order to be delivered at Bagpipe / Swift. Money collected at pickup
http://f3.mudgear.com/products/f3-2014-brr-shirt
Posted by Mic Check on behalf of Strawberry
Mosey to parking lot:
– 10 Burpees OYO
– SSW x25
– 10 Diamond Merkins OYO
– Mtn Climbers x25
– 10 Wide Arm Merkins OYO
– Imperial Walkers x25
– 10 Regular Merkins OYO
2- Bear Crawl towards fountain. Call out to Merkins: Pax stop in their tracks for merkins on YHC’s count. Carry on after 7-10. Repeat every 5-10 steps. After Pax starting worrying that we will bear crawl all the way to the fountain, YHC advised to get up and mosey the remainder of the way
3- At fountain – partner up in 3 man teams: Apparently YHC was his own team as I had no partners.
– Partner # 1 – incline merkins/burpee jump ups on fountain
– Partner # 2 – regular merkin/burpee jump ups on fountain
– Partner # 3 – lap around Qdoba building
Switch when partner # 3 returns until teams get to 40 reps.
4- Rinse and repeat when realized that 40 wasn’t enough.
5- Mosey to front of Target parking lot. Jailbreak/sprint to speed bumps in back.
6- From speed bump to speed bump:
– Lunge Walk then 30 flutters
– Bear Crawl with Merkins cadence then 30 Rosalita
– Jog backwards to next speed bump then 30 LBC’s
– Side twist to next speed bump then 30 Dolly
– Flapjack side twist to last speed bump then 30 Heels to Heaven.
(Thanks to Mic Check for the added cadence on Mary exercises – YHC appreciates the assistance)
7- Mosey to front of Theatre. 2 single file lines and lunge walk indian run across front of theatre. BUT about a 1/3 of the way across YHC got the time and realized we needed to audible so Jack Webb gets his turn with the PAX.
8- Mosey to grass near cars (no one’s going home yet): Jack Webb to 20, but not back down due to time and mercy.
9- Mic Check does not give mercy so on your 6 for leg raises/6 inches until we give out.
Moleskin:
It’s been a while since I led (November) so I was equal parts excited and nervous, but I had my trusty winkie laminated so I was good to go. I had a good plan to use most of the site and to inflict pain. Mission accomplished! It seems that the Bear Crawl/Merkins were a hit from the amount of groans and modifications happening at the speed bumps. Mic Check tried to take off and complete the bear crawl before YHC could call out the Merkins – not so fast! YHC waited until he was 2 steps from completion before calling out cadence. That exercise going on the list for next time. I had so many more special exercises planned, but ran out of time. I’ll make up for that next Q. I do really appreciate being able to lead a great group; and feel good that the PAX seemed to be smoked. That’s what it’s all about. At least I kept my promise for no Murderhorn!
7 others sat criss cross applesauce in a circle for what I assume was the entire 45 minutes. They call themselves Swift.
Men follow Long Distance:
Mosey to lake
Dips, Derkins
indian run band camp style. High leg kicks while last guy sprints to the front
Dips, Derkins, sqauts
Indian run regular style around the lake
Dips , step ups, merkins
Indian Run with a twist, backpedal while last man runs to the front.
Dips, Derkins, dips, Derkins, dips
Indian run until each person gets to sprint to the front.
YHC takes over. mosey to nearest lot
Bear crawl, CDD, bear craw, CDD, bear crawl, CDD.
5 Burpees, run, 5 Burpees, run, 5 Burpees
10 diamond, run, 10 diamond, run, 10 diamond
Mixed in some plank, one arm, 6 inches.
Mary time
Mosey back home.
MOLESKINE
Haggis was still recovering from his latest weekend race. He reached out to LD and myself making sure we were ready to deliver pain in his absence. Hope we did him proud.
Always great when LD leads the charge. Indian Run with a twist was a little dangerous on the thin path at the lake, but the PAX did their best.
Welcome FNG Mariposa. He made his mark by pulling on a tree branch in an attempt to move it for the following PAX, but it instead swatted at least 3 of them right across the chest.
As always thank you to the PAX for allowing me to lead. I value the time we spend each morning. Iron sharpening iron.
Posted by Mic Check for Frasier
The Thang: Mosey to the front of the theatre for warm up.
Mosey to the side of the theatre. Partner up size does matter. Partner one runs around the theatre as partner two does balls to the wall back down to a merkin with feet still on the wall. That counts as one. The team must do ten total. Plank when you are done.
Mosey to the top of the Mudderhorn for Indian run down. Split into teams of eight for the run down. Plank at the bottom and then get back with your partner.
First exercise at the bottom: Wheelbarrow two times to the cable pole with each partner taking turns.
Next exercise is partner carry to the same cable pole each partner going once to the top.
Next partner one runs to the first light post while partner two does the called exercise until the total number of that exercise is completed.
Indian run to the top with no man left behind.
Circle up in the parking lot and do 10 Burpees OYO
Moleskin:
Good job by all the Pax working hard. Great job by Snapper (FNG) and Grimes for getting out of bed the first day of summer break to come work out with their dad (Philmont). Great having everyone out and pushing hard. It was a honor to lead you this morning.
Welcome to FNG Screech, David the Principal..
Announcements:
Olympics, Ride for the Kids and F3 Pool Party this Saturday. F3 Dads starts June 21st at Colonel Francis Beatty Park.