Author Archive Ice9

It’s Commitment, baby

8 male models made themselves more perfect for their Ms today.  This is what they did:

Warm-up

• SSH
• IW
• Clap-jacks
• Merkins
• Mountain Climbers
• Peter Parkers
• Jump Squats
• Squats
• One-legged squats
• Squats
• Prolly a couple more exercises

The Grinder.  Pair up in threes.  (yes, that is what i meant.)  Two men on opposite ends of the parking lot do exercises until relieved by the third man sprinting, then sprint to relieve the next man.  And so on.  (Ice9 and Dasher were a lonely pair and so added a length to the sprint.)  The exercises were:

• Merkins
• Mountain Climbers
• Knee-ups
• SSH
• Burpees
• Wide-arms

Partner Work

• The Granny
• Leg throw downs
• Wheelbarrows
• Partner walking squats
• More wheelbarrows

Couple Minutes of Mary

• Heels to Heaven
• Flutter
• Rosalita
• Dolly?
• Oblique left and right

Fini

• Five minutes of jump ups
• Sequences of dips and wall knee ups

Great take-out by Hot Pants

Moleskin

• Several Ms have been noticing their husband’s new physiques.  When asked how it happened, our men have answered “it’s Commitment, baby.”
• Dasher is a beast.  Yes, he Larry Birded YHC on the wheelbarrows.  I wish I could say I was happy about it.  But I am not.
• Great push by Minuteman.  Only his second workout, and he is thrice improved.  With that trajectory, look out.
• Nice to have Comacho with us, who is soon moving across the street from our AO.  Unfortunately, he is building and his clothes are still in storage, so he had to borrow some short pants from the neighbor kid.  He is a veteran, and it showed, except for the short pants.
• Kilowatt is coming along nicely, except for the Clap Jacks.  Poor fella just couldn’t do ’em.  He says he is better on the dance floor, especially with the Rumba, but not many of us believed him.
• Intimidator continues to impress.  Though nobody wanted to carry him on the partner squats.  He protested that “muscle weighs more than fat,” which, although true in his case, did not make him lighter.  Nobody wants to carry heavy muscle.  Sorry dude.  Just ask Stump Hugger.  Where the heck has he been, anyway?
• Snowflake was getting mean on the grinder.  His poor partners were working away as hard as they could, but he kept yelling at them, “faster, faster.”  He was practicing for running the Joe Davis with his daughter later.  She is pretty fast, actually, and we are all hoping he managed to beat her.
• Good fun today, fellas.  Stay committed.  Don’t be like Ben Stein’s Money.

Beatdown. Literally.

8 men did work today at #Commitment.  This is what they did:

• Mosey to rock pile.  Find a friend with qualities that will enable you to have a long term relationship.  Bring the friend with you.
• Lunge walk with friend above your head.
• Round the corner, and move into people’s chair.  Series of exercises with your friend from people’s chair with descriptive but non-creative names like, “seated rock push outs” and “sitting rock overhead press.”  The pax felt sorry for the Q’s lack of creativity, but amiably did the exercises anyway.
• Mosey with friend to the bridge.  Lunge walk with friend overhead again.  Shoulders were hurting by this time.
• Mosey to the concession stand.
• The main event.  Circuits until the Q calls it of:
  • 10 burpees
  • 20 jump ups
  • 30 merkins
  • 40 squats (some sarcastically asked the Q if these were full squats or half squats after impolitely looking at the Q’s form)
  • 50 steps:  run a lap around the track
• Some minutes of mary:
  • low slow flutters
  • dollys
  • rosalitas
  • oblique left and right
  • heels to heaven
  • knee-ups
  • russian twists
• Grab your friend and run behind the stadium
• A few rounds of supine pull-ups and rock curls
• Run to icy stadium.  5 minutes of slippery steps.  Q falls on the way down to provide a cautionary example.
• Mosey to track.  Partner carry for 100 yards or so.
• Mosey behind the stadium.  Grab your friend.  Pinball with friend back to rock pile.
• Mosey to fertilized grass in front of school.  Maktar n-jai and plank until time expires.

Moleskin

• A lot of complaining and sarcastic remarks from Bratwurst today.  Very uncharacteristic from one of the most positive and encouraging men in F3.  In fact, not sure if it was really Bratwurst.  Might have been a doppleganger.  Either that, or he got very grumpy by the workout starting right off at the rock pile.
• Watch out for Dasher.  He was killing it on the circuit, and completed the partner carry at a sprint.  Dasher is a man, albeit one with an imaginary reindeer’s name.  It makes for fun encouragement from the Q, who can say things during a workout like “on Dasher, on Dasher!!”
• Intimidator carried his friend like it was a watch. Dude is strong. Still claims he doesn’t run, but in a few short weeks our strong man has been moving faster, and faster.  Intimidator hard-committed to our Wednesday workouts, which will accelerate that progress.
• Speaking of Intimidator, Snowflake, at about 160 pounds, picked up the 220 pound Intimidator like he was a child’s book bag and ran!  He was also leading the pinball at times.  Respect.
• Great to have Calzone in the neighborhood.  Seasoned in the highlands, he has come South to live in a truly beautiful area.  His veteran skills showed, and the rust will quickly come off.
• Hot Pants volunteered to Q after the workout, at a time (soon) to be determined.  He is adding Mondays to his routine, now that Wednesdays and Saturdays alone are no longer challenging for him.  Beast progression accelerates.
• Stumphugger is a blessing to our workout.  The man is a veteran, and unflappably cheerful.  Even when the Q jumps too high, lands on his shoulders, and beats him down into the pavement, accidentally.  Shaking off the blood and flesh now decorating the track, Stumphugger just kept chugging.

Great takeout by Intimidator.  What a blessing to start the morning with such men.

Announcement:   Joe Davis run coming up.  http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/

No Dromedary this Wednesday, New Year’s Eve.  Instead, converge at Regal Cinemas at Stonecrest for a beatdown by Bratwurst and Frazier at 6am.  They promise lots of dips, merkins, and hairburners.

The Pinball

8 men and 1 studly 2.0 posted for Commitment this week.  This is what they did:

Warm-up

• SSH
• Merkins
• Mountain Climbers
• Squats

The Initial Movement.  Travel to the Back Hill with a combination of mosey, bear crawls, and lunges, with one stop for donkey kicks for the early finishers.

• Five minutes of hill repeats with ascending burpees at the top.  YHC got to 34 burpees.

The Second Movement.  Travel to the Concession Stand with more mosey, bear crawl, and a lil’ backwards run.

• Five minutes of jump-ups or step-ups, as you choose.  YHC did 304 jump ups.
• Three sets of dips and knee-up alternates.
• ‘Bout 7 minutes of Mary, or until the PAX all stop counting.  LBCs, Heels to Heaven, Bicycle, Dying Cockroach, Low Slow Flutter, and some other stuff done thusly.

The Third Movement.  Travel to the elementary school with more of the same, plus introducing “The Pinball,” during which the front PAX pick a point to which to sprint, and then sprint to the six.  Repeat.

• Walking dips on parallel bar
• Climb over half-shell spider web looking thing
• Upside-down monkey bar crawl
• Shuttle sprints

The Final Movement.  Head back home with sprints punctuated by planking.

Fini.  A few merkins and assorted exercises to run out the clock.

Moleskin

• Impressive work out there by FNG Kilowatt — a respect who pushed it the entire workout, and hard-committed to be back next week.  No surprise from a friend of Bratwurst.  But still.  Kilowatt is a man.  And an energy regulator, of course.
• Similar kudos to Boondock.  He’s 8.  What??!  Dude was tearing up our Back Hill, and just about everything else is well.  Must take after his mother.
• Intimidator, probably the strongest man posting to Commitment, got stretched a little with some of the running at Commitment, and hung in there tough.  Once his lungs match the size of his biceps, there will be no holding him back.  Watch out.
• We missed Hot Pants and Ben Stein’s Money.  I hear they had a date.
• Great to have Runstopper out with us, doing a little quality control.  I am sorry to say that we did not pass, and received a health rating of 63.  Sorry fellas.  The good news is that Snowflake has the Q next week.  If you can’t pass, change the passer.

OUT

Money

It was a cold November morning. Only Snowflake and Ice9 were in the parking lot as the clock approached 6:30.  The unpersuaded, unmotivated men of Union County were slumbering off a turkey-induced haze, allowing the previous days’ meals to congeal.  Then Ben Stein’s Money pulled in, and the three set off.  Here is what they did:

THE THANG:

Appetizer

• SSH
• IW
• Merkins
• Dips
• Mosey behind the school

Soup Course

• People’s chair (with legs up and such)
• Three rounds of rump-slappers (Red Dogs™) interspersed with incline merkins
• Mosey to see that the tennis courts are locked — pretend that was intentional and come across a medium hill.  Plankorama
• 5 minutes of hills.  (Run up and down the hill for 5 minutes.)
• Mosey to visiting team area

First Serving

• Bear crawls
• Crab walks
• Lunges
• Some minutes of Mary (LBCs, low slow flutters, heels to heaven, bicycle — lots of failure)
• More lunges
• Mosey to flag planted in raised brick walls that freeze easily

Seconds

• Squats (a lot of them) and step-ups (a lot of them, too)
• Dips and incline merkins for mercy
• Three minutes of burpees (actually until the Q hit 50)
• Mosey to the track

Dessert

• Backward runs
• Monster walks
• Lunges
• Pull-ups on Weddington’s pull-up bar (yes, you read that right)
• Forward runs

More dessert

• Go back to start with:
• shuttle runs
• bear crawls
• 15 merkin pit stops (about 4 of them)

MOLESKIN

• Great morning to workout in the cold
• Though we had three men, what is better than starting the morning by working out with two of your closet friends?  Not much.  Not much indeed.
• Ben Stein’s money hung in during some work that was making Ice9’s legs a little shaky.  Look out for him.  He is a man.
• Snowflake was his usual, ridiculous, respect-earning self.  He was just showing off on the pull-up bars.
• Intimidator had an excused absence for a torqued back, and promises to be back Saturday.
• I hear Hot Pants had a fire to attend.
• We are still waiting on Dave Prosser and Steve Wrona — each has promised to attend, but needs a little time to get up his respective courage.

Thanks to Money for the take out.

Commitment Arrives with Men

20 strong men gathered in the gloom to launch F3 Commitment at Weddington High School. Following some self-depreciating disclaimers, this is what they did:

THE THANG

The Warm Up

• Side Straddle Hops
• Imperial Walkers
• Mountain Climbers
• Merkins

The Journey

• Short mosey
• Bear crawls
• Crab Walks
• Slow, low lunge walks in cadence

The Pain Stand

The concession stand that normally offers hot dogs and popcorn had only pain for sale this morning. Snowflake laid down the kind of pushorama beatdown for which he is famous:

• burpees
• merkins
• burpees
• diamonds
• burpees
• wide-arms
• burpees

The Rescue (Ice9 rescues the Pax)

Couple Minutes of Mary:

• Heels to Heaven
• Dollys
• Rosalita

The Killing Fields 

• Merkin Escalator (audible)
• Partner Carries
• Wheelbarrow
• Karaoke
• Burpee Broad Jump
• *Plankoramas interspersed between

The Stadium

• Five minutes of Stairs
• Supine rows
• Squats

The Journey Back

• Native American Run
• Backwards Run

Stubborn is as Stubborn Does

• Donkey Kicks in cadence, punctuated by planks

My Little Friend

• With a rock friend:
• Overhead presses
• Russian Twists
• Low Flutters
• Sit-ups

COT, followed by nice-takeout by Tiger Rag

MOLESKIN

• FNGs. Big welcome to FNGS Intimidator (Chuck Richardson) and Ben Stein’s Money (Jake Postle). Both bear resemblances to their namesakes, which the Intimidator supplemented with the #3 outerwear. Both are great men. We are blessed to have them. Look out for Greg Hawk, David Prosser, and Robert Braswell in the coming weeks – all of whom have hard committed. Many others are cautiously watching from the sidelines and will join us soon.
• Hot Streaks. Respect to Hot Pants and Hot Pockets, both of whom are on streaks since their FNG posts in Marvin just a few weeks ago.
• Appreciation. A big thanks to the Pax of Outland and Overdrive – our Union County founding fathers – for converging today. We were much better for having them there.
• Lost Dog.  Red Dogs, the beast from the North, came down from Metro to show support for our launch — carrying a friend named weight vest.  Speaking of friendship, he is a very good dude.
• Snowstorm Coming. Snowflake has the lead next week – you will not want to miss it!

OUT