Pax was hanging in the parking lot looking for the Q, when squid and I showed up with 30 seconds to spare. We got out of the car headed over to the Pax and we were off after the shortest disclaimer known to F3.
Mosey down and around the track and back up to the parking lot for some warm up.
20 x SSH
20 x IW
5 x Merkin
The Thang:
Suicides using the outlined bus parking spots. 20 merkins at the first parking spot, then run down to the bleachers for 20 dips. Repeat until each Pax reaches the 12th parking spot.
Grab a lifting rock, then circle up for some Squid inspired curls on my cadence.
10 x full length curls
10 x halfway up curls
10 x halfway down curls
15 v-ups
15 x each curl exercise
10 x canopener on each leg
20 x each curl exercise
50 LBC OYO
Moleskin:
Thanks for letting me lead Dollywood, even though I had you worried I might not show. Gummy was worried about it raining this morning so he asked me to switch weeks with him. Either that or he was missing his calf? Not really sure. Either way, I have to admit I didn’t have my creative thinking hat on so I made the workout simple, at least for me. I hope everyone enjoyed. Smokey and Dollywood were out front pushing the group hard, while Header, Chelms or maybe Swiper, were right behind, with Turkey Leg and Squid pushing the pace. It was darker than I expected so I could quite make out everyone in the gloom. Header made the comment to me that he had never done suicides of this magnitude, and I informed him I hadn’t either. We hit a total of 3 miles. I am pretty sure none of us ran 3 miles of suicides back in high school during basketball practice. I am not sure how Smokey kept up with someone 15 years his junior, but it has to be HGH. Of course I have my doubts after seeing the piece of gravel he used for the first round of curls. He had the smallest rock I have ever seen. So he stole mine to pay me back for the ridicule. Harley was pushing it hard as always, and I think might be faster without his visor. Not so much drag. Drano and Puddin Pop pushing themselves as usually, getting in the miles. I know I missed a couple guys but it was great to see everyone pushing themselves and each other. Finally, Hopper has officially been renamed Spider Humper. Not really sure why, but apparently he committed to Chelms to post this morning and he fartsacked. Thanks Squid for the take out as usual.
Announcements:
Bring toys to the F3 Xmas party for Operation Sweet Tooth.
Joe Davis run January.
BRR signups open tomorrow.
Men started to gather while trying to stay warm on this cold morning. I stated we had 6 seconds left, when Fletch asked if I said 60 seconds. Before I could respond we were off. Mosey around drop off lane and then back around dirt track back to our bells. We picked up a couple Pax on the way. We had too many Pax to swing the bells, so grab your bell and we headed down in front of the church.
COP
20 x SSH
20 two hand swings OYO
10 x merkins
20 two handed swings OYO
20 x IW
Since a few of the men were using our warm up as a chance to get the phone number and set up a date with the guy next to them, I didn’t finish the warm up and we lined up along the curb. We ran the Triple Nickle from the front of the church up the hill to the road. Instead of 5 exercises at the top and bottom, we did 20 tricep extensions at the bottom and 20 merkins at top. 5 times. Alf quickly pointed out that the triple nickle is 5 reps of each exercise, but I was using my corrupt voting math. Plank to wait for the Pax to finish.
After the nickle, grab your bell for some bicep work on my cadence. 10 x full bicep extension, 10 x halfway down, 10 x halfway up. Run a lap. Repeat two more times except 15 x each rep.
Grab your bell and head back to the parking lot. Find some curb and on the ground for some more work on my count. 20 x incline merkin, 20 x dip. Repeat 3 times.
Over to the grass with your bell for 5 more minutes. 10 x American hammer, 10 x flutter with bell, 50 x LBC OYO, and 10 x can opener on each leg.
BOM
Moleskin:
Thanks for letting me lead Fletch and Harley. It has been a while since I posted at Skunkworks because I keep hurting my back everytime I swing a bell. I showed up still getting over a cold so hopefully everyone could understand me. I was told there is always a bunch of mumble chatter, so I wanted to make sure I got enough running in, while still working our upper bodies. I like my chicken legs just the way they are so I felt it wasn’t too early to start getting ready for pool season. We used some non-kettlebell methods to try and get swollen, so I hope the Pax enjoyed it. Stone Cold and I did catch quite a few guys too busy chatting and getting each others phone number, so we had to put an end to the warmup. Bulldog does a really good 10 count, especially when he is sitting there watching us planking at 6 inches. Apparently Alf’s favorite exercise is the merkin, and he is a strong supporter of adult entertainers protecting themselves at all times. Great to have Blackhawk come out for his first workout and thanks Sanka for bringing him out. Next time though, make sure your boy has a kettlebell. I think he ran back two times from the cars to the church looking for a kb.
Announcements:
F3 Christmas party on December 2. Sign up
Joe Davis run January.
Chattanooga launch this Saturday.
And make sure to vote.
The Pax started gathering and off we went. Squid laid helplessly on the pavement stretching while we left him in the dust. Mosey around the track and circle up at midfield.
COP:
20 x SSH
20 x IW
10 x Merkins
Form groups of 3, and can’t be all the fast, young guys together. Skywalker immediately disclaimed he was a slow, old guy. Remember your groups and we will come back to it.
The Octopus:
Each Pax run out to each yardage number for 5 merkins, then back to the middle. Then head back out to the next yardage number, and back to the middle. Run to the goal lines as well, and repeat all the way around the field for 100 total merkins.
Now back to the partner work. Partner 1 stay at the field, Partner 2 at the playground above Grandma, and Partner 3 at playground behind bleachers. P1 runs a lap, while P2 alternates between 10 V-ups and 10 merkins, and P3 is alternating between 5 pullups and 20 monkey humpers. P1 is the timer and heads up Grandma after his lap to relieve P2, who then relieves P3, who then runs. Attempt to complete 4 laps per Pax for 1 mile. Time was called at 3 laps so mosey to the parking lot.
10 x can opener on each leg.
Moleskin:
Thanks for letting me lead Header. I was really focused on the Q so I let Skywalker do all the talking today. Impressive to hear Sensei recapping his favorite parts of the World Series, while stating he was smoked during the Octopus. #goodsetoflungs Header coached his team to a second state championship, #impressive. I didn’t get to hear much mumblechatter because I was too busy running by myself in the dark, but I hope everyone enjoyed. Thanks for taking us out Squid.
Announcements:
Christmas party on Dec. 2. Sign up.
Charlotte Bridge Home needs volunteers to move furniture for veterans on November 12.
Joust is the default Veterans Day convergence
Big Announcement on November 18 so make sure to be at Joust.
I pulled in the parking lot and saw a few more cars trickle in. I tied my shoes, started the watch, and then off we went on a mosey. I wasn’t sure exactly where we were going at first, but we circled up close to Smoke for our warm-up.
COP:
20 x SSH
20 X IW
15 x Merkin
The Thang:
Mosey over to the wall between Firebirds and Cantina. 10 dips, 10 derkins all on my count nice and slow. 3 rounds.
Mosey over to the fountains for some more fun. I felt bad for those of us with chicken legs, so I decided to throw in some leg work. And to allow for recovery on our chest and arms, we added in some running.
10 x 1 legged squat, each leg
10 x crucible merkin
10 x skull crusher on wall
Run a lap around both buildings. Repeat 3 times.
50 LBCs for recovery
Mosey down to the parking lot in front of Mattress Firm. Same concept.
Lunge walk to other end of parking spaces
10 x merkin
10 x Diamond merkin
Run around both buildings. Repeat 3 times.
On the last lap we stopped at the Chick Fil A and then did an Indian Run back to the launch point. We had a few minutes left for Mary. Each Pax called a different exercise.
COM:
Russian twist, Flutter, Freddy Mercury, Boat Scrubber or something insane, Merkins, LBCs, Heels to Heaven, Rose a Lita, and something else Goonie called that I forgot.
Moleskin:
Thanks for letting me lead Heartbreak and Strawberry. Strawberry had a cold and stuck to the home remedy of Fireball shots. The group was off to a rough start. Heartbreaker faked a shoulder injury during the warm up because he must have known we were going to do a lot of Merkins. I think he modified the whole workout and just went to eat breakfast at Chick Fil A. Commish was pushing it hard as always, and I could already see his pecs protruding from his shirt. But he doesn’t like a fast cadence during the warm up. He likes it nice and slow. (that’s what she said) Frehley’s was complaining that his chest was already big enough, but he participated anyway. I think it was Bucky, Tag Along and Goonie pushing the runs every time, along with Morning Sfter. All the men really got after it. I heard a lot of complaining, grunting, and I saw a lot of swollen chest and arms today. Great work everyone and mission accomplished. Shout out to Champagne for the idea. He ran a similar workout earlier this year and it sucked even worse. He didn’t let us recover. I couldn’t handle it without a little recovery so I through the running in between.
Announcement:
Sign up for Southern Discomfort
Keep Huggie Bear and Frasier, and their families in your thoughts.
I overestimated the time it took to get to DV, so Squid and I pulled in with only 10 minutes to spare. As Pax started arriving I and looked down at the track, and all I saw was pitch black. Perfect for the workout I had planned. Mosey around the parking lot and grab a lifting rock before forming a tight circle at the end close to the fields.
COP:
20 x SSH
20 x SSH (aka IW)
20 x SSH (aka Merkins)
The Thang:
Everyone form groups of 3 with rocks (and men) of similar size. (You know what they say about a guy with a big rock) Mosey down to the track. Each team grab a lane to make sure we keep our teams and rocks together in the darkness. Partner 1 stay at the starting line, while Partner 2 run across the field with their rock to wait on the other side of the track. Partner 3 then runs 200 yards around track as the timer, while Partner 1 and 2 performing exercises. Two full laps for each Pax.
Round 1: Partner 1 Overhead Press, Partner 2 V-Ups with Rock.
Round 2: Partner 1 Curls, Partner 2 Crunches with Rock.
Round 3: Partner 1 Squats, Partner 2 Russian Twist with Rock.
Mosey back up the hill to replace rock, then circle back up.
12 x Can Opener on each leg.
COM
Moleskin:
Thanks for letting me lead. Semi-Gloss and Dollywood had me on the schedule last week and were kind to let me switch. And Dollywood was MIA. Must have been scared. Semi-gloss is either injured, lazy, or protesting HB2 as I caught him exiting the ladies’ restroom. I feel bad for anyone that has to go in their over the next 24 hours. I asked him why he came out of that restroom and he said it was closer than the men’s. I guess he was saving his strength for the workout? And Spackler and his team either cheated, or beer is Spackler’s cryptonite. He completed the first lap while the rest of us where still trying to find what lane we were in, and he proclaimed he didn’t have a single beer last night. And someone was complaining about the chill in the air, and then Puddin Pop announced he wears short sleeves unless it is -40 F. Manly. And Gummy was annoyed that the second part of the lap was shorter than the first, so he had us all move to the middle of the first straight away, therefore making the first leg shorter than the second. Every Pax was totally confused.
Announcements:
Sign up for the Southern Discomfort.
(posted on behalf of OT who lives in the 90s)
The highlight had to be the flag from Squid. I wasn’t sure if he was protesting or not….He said he missed the hand off from Pop Tart.
WARM UP
Mosey to lower lot and onto soccer field, gaze at cinder blocks, run past them and then return and include them in our workout!
Move the blocks to lower lot.
5 burpees and 25 SSH (in cadence)
5 burpees and 20 IW
5 Burpees and 20 sqauts
5 Burbees and 10 merkins
BLOCKS
Three sets of Three Overhead press/Triceps/Curls with runs in between and plank to keep group together. Slow mosey with blocks held overhead, return to storage.
FIELD
Mosey to end of field
Suicide runs from light to goal (and back), then to light (and back), then whole length (and back)
PULL UPS
10 Regular with karaoke to end of pkg lot X 3
10 Knee ups (Toes to bah for Lobsta and Orange Whip, and a few others) with backward run in middle lot X 3
SMALL FIELD WORK
Partner in middle split and run to track for Mary–LBCs x 25 then plank in middle with different poses and Naktar Jy x 10,
COP
Mosey back to start with various mary on the way back. Can opener, Dolly on the curb, finish with one minute plank.
Clock struck 7 and we were off. Mosey to back parking lot for a lap and circle up.
COP:
20 x SSH
20 x IW
15 x merkins
The Thang:
Head over to rock pile and grab two lifting rocks. Leave one and bring the other one with you. Mosey with your pet rock to the field and track over on the other end of the school. Then we began.
First Round:
20 curls run over to the playground for 5 pullups and then head over to your other rock for 20 curls. Head back over to first rock but make sure to pass back by the playground for 5 more pullups. Repeat 3 times.
Second Round:
30 bench press with the rock, 10 V-ups at the playground and 30 tricep extensions at your other rock. Repeat 3 times but make sure to bring your rock back with you on the last lap.
Place your rocks back in the pile then head over to the soccer fields. Each Pax takes a turn throwing the frisbee and calling an exercise to get to the frisbee, and then another exercises once the Pax gets to the frisbee. Only 10 Pax remained at this point. Exercises included: Bear crawl, merkins, karaoke, diamond merkins, crab walk, burpees, wide arm merkins, more karaoke, V-ups, and more that I am forgetting.
Head back to the cars for COM.
10 x can opener each leg
10 x toe touches
Announcements: Please keep Huggie Bear, Fraiser, and their families in your prayers. Huggie’s mom and Fraiser’s dad are both in hospice.
Ragner relay coming up soon and needs more runners.
Moleskin: We got close to 4 miles in which was good. OT did his best Floorslapper impression by showing up late. And then managed to get a cramp all the way down his leg. I wonder if he hurt it this morning dropping off the package before the workout. Joker pulled his usual jokes and had the shortest frisbee throw in the history of frisbee throwing. And I determined that most of us will not be breaking any frisbee golf records anytime soon, except maybe Ocho. Thanks for letting me let lead Huggie Bear.
As usual, I forget to confirm the Q for today until late yesterday. I had a fellow Pax marked down but he hadn’t posted all summer so I had some doubt he knew he was on the schedule. He just got done with the BRR, so fartsacking was on the agenda for all our BRR brothers. I tried to brainstorm last night, but my brain was too focused on grilling at the pool. We moseyed around the back parking lot and circled up.
COP:
20 x SSH
20 x IW
15 x Merkin
Head over to the block pile and grab a cinder block per person. Partner up and line up along the grass next to the parking lot.
Exercise 1: Death Crawl
Place the blocks on the starting line. Assume a push up position with your hands on the middle beam of the block. While holding that position, Partner 1 crawls with the blocks while Partner 2 runs a lap around the parking lot. Flapjack. Two rounds each.
Exercise 2: Death Crawl From Hell
Same concept, but now your crawl is going to go Right-Left-Push Up; Left-Right-Push Up while Partner runs lap. Flapjack. Two rounds each.
Exercise 3: Death Crawl So Bad It Was Banned From Hell
This is exactly the same as the last two, but worse. Right-Left-Row Right-Row Left-Push Up; Left-Right-Row Left-Row Right-Push Up while Partner runs. Flapjack. Two rounds each.
Grab your block and line up abreast next to parking lot facing the long end of the field. Partner 1 performs shoulder press, Partner 2 runs to opposite end of the field. Flapjack until you hit 200. Then, Partner 1 performs curls, Partner 2 runs to opposite end of the field. Flapjack until you hit 200.
Put blocks back and mosey to launch point.
COM
40 LBCs on OYO
10 x can opener on each leg
10 x V-ups
10 x V-ups, again
Moleskin:
Sorry for not being very inventive, but I hope it was a worthwhile workout. Only a few of the guys were there last month when I did this, but I did forget to preblast that everyone needed gloves. I was trying my best to slow down Lobsta Roll, but it didn’t work. From now on Lobsta, Orange Whip and McGee are not allowed to partner up with block work. I think they all did 200 of the curls and presses by themselves. Or they cheated. I apologized to Huggie for repeating a workout, but he told me he was going to get me back next time. That doesn’t sound good. And I think McGee fell asleep during the crawl because he was so bored. And Joker has the death crawl mastered so he just did presses the whole time. I think he is concerned his shoulders are not as developed as Squid’s.
Thanks for the takeout Chin Music.
5 men showed up to start their Saturday morning off right. I found Tuck over by the familiarly shaped fountains, even though the website says Starbucks. I think he should change the location description to what he shared with me. He can explain if you want to know. Circle up for a little COP.
20 x SSH
20 x Low Slow Squat
20 x Merkins
Mosey over to the stairs over by the BR. We stopped at the bottom of the set of stairs. I reminded the Pax that 2,977 people lost their lives on 9/11 15 years ago tomorrow, including 343 firefighters and 60 police officers. In honor of their sacrifice, we set off to run up 110 flights of stairs, the same number in the World Trade Center. The firefighters had 50 lbs of gear as the ascended the stairs, so we couldn’t replica their heroism. We did run up and down 110 flights, so running down 110 certainly added to the pain. We had some inspiring Lee Greenwood, Survivor, Rage and Metallica to motivate us while we climbed.
Mosey back to the start for name-o-rama.
Moleskin:
Thank you Triple 7 and Bevo for your service to this country. I was super impressed with the effort, especially since Bevo shattered his femur while in the service. I’m not sure how he was able to ascend the stairs, but incredible. First time we had met, and I thought his name was Debo from “Friday”. My bad. It was funny to see him jump a little when he heard the Audi racing by his head when we were warming up. And thanks for the takeout. Very inspiring. Nice to see Triple 7 double down again. Not sure how he does it. He even came knowing we were running 110 flights. I think Bunky wanted to do 220 flights, but time ran out. And Tuck was coming back from IR and made it the whole way through, with little complaining.
Thanks Triple 7 and Tuck for letting me lead. I know the workout wasn’t too exciting, but I figured it was the least we could do to honor those that lose their lives.
Parking lot started filling up and I confirmed I was the Q for Cottontail and off we went. Mosey around the track for a quick warm up lap and circle back up in parking lot.
COP:
22 x SSH
22 x IW
11 x Merkins
The Thang:
Start off running a lap as a group around the AO with several stops for some pain stations. Start with a plank walk down the curb in front of the high school then head down Pleasant Hill Drive. Halfway down perform 22 squats. Over to the tennis shelter for 44 dips. Run down to the front of the church for 11 V-ups, then follow the parking lot around the church. Once on the backside 22 monkey humpers, then down the road on the back of the church. First round attempt 22 merkins at each of the speed humps, then audible to 11 the following rounds. Once you get back to Covenant Church Lane perform 44 LBCs. This is one lap. Each PAX repeat 2 more laps on their own.
Once 3 laps completed head back to the cars and circle up.
COM:
11 x right can opener
11 x left can opener
22 x rosalita
11 x V-ups
Moleskin:
We did multiples of 22 for each exercise in honor of Michael Phelps’ record 22 gold medals. And it kept the back blast easier to write so I could remember the numbers. Spackler wanted me to make the point that Semi-Gloss didn’t do the exercises, but I actually heard SG was up until at least 1 am drinking bourbon and sexting Spackler, so I’m impressed that he even made it out. And I am thinking he was deflecting the write up from himself. I was disappointed Semi didn’t wear a speedo like Hairball wanted him to. Orange Whip ran an extra lap to make the rest of us feel old and slow, and thanks Marlin for volunteering to go look for him. Or were you trying to avoid Mary? We got in 2.64 miles, which is a little less than I planned. Spackler, WD and Semi were all worried we were going to run, but they finished before me so I assume it wasn’t too far. As usual a lot of mumble chatter so Orange Whip helped keep count for me. I am thinking most of the men have ADD. And it was interesting the run down Pleasant Hill Drive got shorter every time, and I heard that was Spackler’s doing. I am not surprised. I hope everyone enjoyed and thanks Horsehead for letting me lead.
Announcements:
Rock is converging tomorrow at Randolph Middle to help get tuition down for Gummy and Hopper’s kids.