The unofficial #Commitment Shovel Flag was planted, and an eventual ten Pax kicked off the weekend with a beatdown in the Union.
Here is how the fun rolled out-
COP in cadence
SSH x 25
Squat x 25
Imperial Walker x 25
Merkin x 25
Run loop around ferry boat in front of school, ending at faculty lot.
Hair Burners back and forth across parking lot, with called exercises for those not grinding blacktop. Cook til done.
Mosey across bridge to a smallish hill, partner up.
1 does downhill wheelbarrow, 2 wheelbarrow up.
1 does Partner Derkin, 2 does downhill wheelbarrow.
1 does uphill wheelbarrow, 2 does Partner Derkins.
Lunge Walk up to concession stand.
Welcome party for Ice9 –
Box Jumps x 15
Onto track for Catch Me if You Can; 1 does 5 Merkins, then chases after 2. Flapjack; around track 2 times.
Up to visitor bleachers back wall for some Wall Derkins.
Feet against the wall, about 4 cinder blocks high. 5 Derkins IC
Stay on wall, move feet up another 4 blocks. Derkins x 5 IC.
People’s Chair –
Field of Dreams closed for some other purpose; Time to improvise.
Take shortcut between fields to tall, steep hill.
Partner 1 runs to top of hill and down while 2 does called exercises. Flapjack.
4 sets possibly including LBCs, Squats, Merkins, Flutters.
Run back to bridge, lunge walk across. Mosey to rock pile. In Cadence:
Curls x 15, Overhead x 5, Squats x 15, Curls x 15.
Grab some wall, People’s Chair with Air Presses.
Mosey back to front of school courtyard.
Box Jumps x 15, Derkins x 15, Dips x 15.
Mary – In cadence
LBC x 50
Bicycle x 25
Heels to Heaven x 15
Bratwurst’s watch running slow, 10 Burpees OYO.
Moleskin
YHC already had plates loaded in the car last night for Hair Burners, when Ice tweeted “Snowflake on Q; How bad can it be?” Dude can read my mind –
But then Ice has an alarm malfunction, and sleeps through the fun. Worked out okay, since we had 9 for grinders (perfect) and 10 when we did Partner work. I love it when a plan comes together…
Not all plans went as well, since we didn’t get to do baseball diamond runs with called exercises. But we didn’t wear out our welcome by trashing the fresh-brushed infield right before a game.
Bratwurst, always looking for the best value for his Bootcamp dollar, called BS on YHC finishing at 7:29:29. So we obliged with an extra round of burpees. The man’s watch might run slow, but he never does –
Crab Cake is always a welcome addition to Union, # A51Strong. Kotters to Intimidator, good to have you back! Great to have Transformer out again. Not sure I’ve seen he and Kevorkian out at the same time. Hopefully soon #Commitment will have all 4 from their neighborhood Spartan team out for the same workout.
A big F3 welcome to Dasher’s EH from the ‘hood, FNG Comet (Michael Jennings) Air Force vet and Dasher friend, slam dunk on the naming. Strong from the word go. Watch out for this one. #anotherbionicreindeer
Management is building the Commitment Q calendar. Now accepting applications for May 30th and beyond. Qualifications are: A previous post at any F3 site, and the ability to count. In other words, each of you are ready.
May 9th your host is Ice9, May 16th is Camacho, May 23rd is Snowflake.
That is all –
18 men of F3 wandered out of the fartsack and into the DMZ this morning. Here is how they were rewarded:
Mosey to Carmel middle school
COP In Cadence
SSH x 25
Squats x 20
Merkins x 15
Count by Threes
1) 6 Burpees in parking lot
2) Bearcrawl up ramp to top of steps
3) From top of steps, Derkin on each step coming down to parking lot
Cycle thru 2 of each station
Mosey to Hill by ball fields
11’s with 1 Squat at bottom, 10 Burpees at top; to 10 Squats and 1 Burpee.
Plank waiting for Pax to finish-
Mosey to back wall of school
People’s Chair, random leg lifts
Wall Derkins- Stick feet against wall 6 bricks off the ground, Derkins in cadence x 5.
Move feet up 6 more bricks, more Derkins in cadence x 5.
Mosey to front parking lot, Partner up.
Partner carry across lot, flapjack back.
Wheelbarrow across lot, flapjack back.
Leg throw downs x 20, flapjack.
Partner Derkins x 20, flapjack.
Indian Run to CAC lot for Pusharama.
Merkins x 10 IC
Diamonds x 10 IC
Wide Arms x 10 IC
People’s Chair w Air Presses x 25.
LBC x 25
Heels to Heaven x 25
Bicycle x 25
LBC x 25
Moleskin
YHC knew we had a challenge when the Pax could not form a Circle at COP. #monday
After the Polygram of Pain, things went downhill fast. Staircase Derkins are always a crowd pleaser, especially when followed by 11’s w Burpees. Wall Derkins were just the icing on the cake.
Hadn’t done an Indian Run at DMZ in a while; with 18 Pax it’s a longer sprint.
Great work by everyone this morning. Some of the usual suspects were Larry Birds on the 11’s- Looking at you Hamlet and Agony, among others. Respect your elders –
Q’s: Consider an armband iPhone carrier. $16 from Walmart, and didn’t shake or interfere with my workout at all. Burpees, SSH, wheelbarrows not a problem. We were 1/2 mile from the cars right out of the gate, and we know now that medical emergencies can strike any of us at any time.
Great takeout as usual by Hops.
After two Saturday’s of missing Commitment {Cobains to the faithful}, YHC posted and had the honor to Q 7 Men of Union. Grateful that the weather held off until Mary was over, here is what the Pax endured;
COP in cadence
SSH x 25
Squats x 20
Imperial Walker x 15
Merkin x 10
Burpee x 5 OYO.
Run counterclockwise to patio area, for a little wall work.
People’s Chair
Wall Derkin – stick your feet against the wall about 6 bricks off the deck, 10 Derkins.
HOLD IT
Walk your feet up 6 more bricks, 10 Derkins. HOLD IT
Balls to Wall
Mosey to hill behind school for 11’s
1 Wide Arm Merkin at bottom, 10 Diamonds at top. You know the rest.
LBCs at top til all Pax complete.
Indian Run to the football field, find Chin Up station.
Blackjack; One Pax at a time, max rep Chin Ups + Squats = 21.
Then join circle for called exercises and wait for all Pax to get a turn.
So much fun, we Rinse and Repeat.
Partner carry to 50, flapjack back.
Wheelbarrow to 50, flapjack back.
Partner Derkins, 20 each man.
Run most of a lap until we come to convenient long bench.
One Legged Squats in cadence, 10 each leg.
Continue lap back to Chin Up station.
Chin Chin Goose – Max reps, run lap around COP, hold plank til all Pax finish.
Concession stand
Box Jump x 15, Derkins x 15
Box Jump x 10, Derkins x 10
Box Jump x 5, Derkins x 5
Rock Pile
Curls x 10 IC, Tricep x 10 IC.
Rinse and Repeat.
5 MOM
LBC x 40 IC, plus 10 IC (more on that later)
Bicycle x 20
Heels to Heaven x 20
maybe something more?
Ye Olde Moleskin
Let’s see; last time I Q’ed Commitment was end of Spring Break, and I did the Solo Sad Clown workout. So being joined by 6 Weddington Warriors was a pleasure!
YHC had the honor of Q at Chastain Park – Atlanta last weekend, but missed his Brothers of the Union County Gloom. And very pleased to meet Mustang and Colossus, who had FNGed in my absence. Welcome to two more strong additions!
The Wall Derkins turned out to be even worse in real life than they looked on paper. #shouldersmoker And the Pax didn’t seem to understand the recovery aspect of the Indian Run (Hint: It’s not a race)
Best line of the morning had to be Dasher’s. With a “never take your foot off the gas” attitude, YHC had ended LBCs at 40 (in cadence) and Dasher says, why not just go to 50? Aye- That we did. Seems like our workouts aren’t quite enough for the beast of a reindeer.
Mumblechatter is always welcome, Accountability is expected. #ironsharpensiron
Announcements
Too smoked to remember, but keep Heather Meyers in your prayers as God and the doctors work to heal her and remove the cancer. A very strong woman facing some very nasty chemo.
Commitment is always looking for Leadership among the Pax. If you think sometime in the next 6 months you will be ready to Q, then you are ready now. Reach @F3Snowflake or @Ice9F3 for details.
9 men gathered in the Weddington gloom to kick off their weekend. It went something like this:
COP in cadence
SSHx 21
Squat x 21
Merkins x 21
Mosey around to the faculty lot, find a variety of ‘bells.
Team up to share size that suits you, and rotate thru
Supine Curls x 21, Squats x 21, Hammer Curls x 21, Merkins x 21
Same exercises x 15 each; again x 10, and last circuit x 5 each.
Mosey to back courtyard
People’s Chair x 60 seconds
Donkey Kicks x 21
Continue around back of school to The Hill We Hate.
7s: 6 Squats at bottom, 1 Burpee at top. Descending Squats, Ascending Burpees to 1 Squat at bottom, 6 Burpees at top.
Mosey to bridge. Backwards Lunge Walk across bridge.
Run up to concession area
21 Hand Release Burpees OYO
8 Count Body Builders x 8
Mosey to track for Merkin Mile.
20 Merkins, run a lap, 20 Merkins. Repeat until you’ve run a mile and finished 100 Merkins.
Run back to Rock Quarry for Mary, in cadence:
LBC x 21
Heels to Heaven x 21
Bicycle x 21
Obliques x 15 Right and 15 Left
COT
YHC threw everybody off by running East, not West, after warmups. Waiting in the Faculty Lot was every dumbbell and kettlebell I had in my garage, which turned out to be maybe a few less than needed. But the Pax, as always, are flexible and nobody knows its an audible except the Q.
Of course, Dasher and Crabcake grabbed the biggest dumbbells right out of the gate #Power. It was a nice change to explore the other side of campus, until we ended up at The Hill. Then it was Unsavory.
Welcome FNG Kevorkian (Alvaro De La Mora) who found us online after checking out GoRuck. The Good Doctor is prepping for Spartan next month, and will be headlocking some neighbors who are on his Spartan team. Glad to have you with us in the gloom, Kevorkian!
Woodstock is a site FNG after his first post Thursday at Fast Twitch, and The Witness is back after his debut last week. Great to have all of you in F3! And Kotters to Crabcake and Camacho, glad to have you back out. Solid work this morning by all-
8 mighty men of #Commitment braced for yet another post in the chilly gloom. Fortunately, they didn’t have to wait long to get warm…..
Sparked by a rehabbing Stump Hugger, half of the Pax posted early for a 4 mile “shake the frost off” run around our humble AO. T Claps to Stump Hugger, Bratwurst, Dasher and Mop Top for the extra credit.
0630
SSH x 25
Squats x 20
Merkins x 15
Burpees x 10
Noah’s Ark
Pax completes called animal exercise, then runs lap around front parking island.
Bear Crawl, Crab Walk, Duck Walk, Frog Jumps, Scorpion Merkins, Calf Raises. LBCs at end of each cycle, waiting on the 6.
Mosey to rock quarry for Curls x 15, Overhead x 15, Rock Squat x 15, Curls x 10.
Mosey to back wall of school for People’s Chair and BTW.
Lunge Walk bridge, mosey to concession stand for Merkin Medley.
20 Incline, 15 Standard Issue, 10 Derkin, 25 Box Jumps.
Rinse and Repeat.
A couple unsavory dishes served for the first time at #Commitment;
Deck Squat x 10 (Courtesy of Spooky Jon), 8 step Body Builder x 10 (Thank You Checkpoint). Run a lap around track after each.
Stadium bleachers for 5 minutes, AYG.
Cross country return to main entrance, courtesy of Dasher.
Heels to Heaven x 15 to close out.
Moleskin
Great to be back in the fold, after a couple of family-related absences.
Welcome #Commitment FNG Mop Top (George Harrison), who made his first post this Wednesday at Dromedary. Not sure of our casual Saturday morning start time, Mop Top got roped in to the bonus 4 miler. #Strong
Keep the following in your prayers:
Minuteman had to slip out early to get his eyes checked out; possible problem with pressure on the optic nerve. If only we had an eye doctor at the church…..
Hot Pants is awaiting results of MRI on his back. Disc problems resurfaced.
Heather Meyers was radiant today at the UMC Christ’s Closet event! Praises for her progress to date and keep up the bold and confident prayers.
Four warmly dressed Pax posted this A.M. to prove their Commitment to the 1st F.
Here is what they got:
SSH x 25
Squat x 20
Merkins x 15
Imperial Walker x 10
Mosey to rock quarry
Curl/Overhead Press x 20
Goblet Squat x 20
Hand on rock Merkin x 10 each side
Extended Rock Squat x 15
Curls x 15
Run to big Hill
Bear Crawl Up, Lunge Walk down
Backwards Bear Crawl up, Backwards Lunge Walk down
Lunge Walk up
Run to Concession stand
Box Jumps x 10
Derkins x 10
Dips x 10
Merkin Mile
Merkins x 20, run a lap, Merkins x 20, etc. until 1 mile and 100 Merkins
Partner Carry Goal line to Goal line, flapjack as needed.
Wheelbarrow back, flapjack as needed.
Back to Concession stand for Partner Derkins x 15 each
Partner 1 Box Jumps x 15 while Partner 2 Squats
Partner 1 Dips x 15 while 2 holds Plank.
Run to side of school, People’s Chair on Cobblestone shed
Naming Rights available for next exercise;
Partner 1 holds Plank, while Partner 2 does 5 Derkins feet on 1’s shoulders but facing same direction. Then drops feet to hold Plank while 1 leapfrogs ahead for 4 Derkins off Partner 2’s shoulder, continue moving forward until entire field is crossed.
Mosey to front door for Mary
Knee Ups x 15
Flutter x 25
Dolly x 25
Rosalita x 25
Plank, alternate Superman pose (diagonal hand-foot held up), flapjack x 10
Heels to Heaven x 25
LBC x 50
Bicycle x 25
seems like I’m forgetting one? #respectdoesthat
Moleskin
With early weather reports calling for temp in the teens, YHC thought we might see a lighter turnout. Or maybe the romantics were in line for tickets to 50 Shades this Valentine’s Day. Either way, those that were able hopefully got their moneys worth.
#saveyourreceipt
Frack has some uphill Bear Crawl smoke boots, even in his 5th post of the week, and solid efforts all around today!
Stonehenge convergence coming to Commitment March 7. Be sure to come out and meet the SOBs (Sons of Ballantyne)
Continued prayers for Heather Meyers as she endures chemotherapy. Praise God for the strides she has made in two weeks!
Thanks to Money for the great Take Out –
6 of the Faithful made a Commitment this morning and got busy.
SSH x 25
Mountain Climbers x 15 – Hold it
Merkins x 15
Imperial Walker x 15
Mosey to front door
Box Jumps x 15
One Legged Squat, 15 each leg
Rinse and Repeat
Mosey around front island to find 45 lb. plates.
3 Pax go about 20 yards or so down parking lot.
Hair Burners down, next man Hair Burner back.
Rotate thru till all have gone twice.
LBC x 25
Bicycle x 25
back to front door
Box Jumps x 15
Derkins x 15
Mosey to back of school for People’s Chair
Lunge walk towards bridge
Run to Concession stand for the following:
Merkins x 10
Diamonds x 10
Wide Arm x 10
Dips x 10
Mosey to track for Mary
LBC x 15
Bicycle x 15
Knee Ups x 15
Heels to Heaven x 15
Pin Ups x 10 each side
Mosey to pillars at baseball field for People’s Chair, with variations
In the grass for Jack Webb ladder to 6 and back.
Pillars for People’s Chair active recovery.
Head down to concessions for Merkins x 15, DIps x 15
7s on small hill; 1 Squat down, 6 Burpees top
Mosey to Bridge, Lunge Walk across.
Mosey back to front of school for Ice9 drive-by!
Moleskin
We had a couple audibles early to keep this Band of Brothers together, when the introduction to Hair Burners didn’t go well for Minuteman. F3 leaves No Man Behind, and we are all stronger for it. Fortunately, the spinning stopped, and Minuteman was back in action. #invertedexersionsucks
Welcome to Commitment, Crab Cakes and Frack! Frack and I worked out back-to-back this week, with Hair Burners both days. Dasher as always crushed the workout. Intimidator continues to improve. And Minuteman was a beast for sticking with the workout!
As always, our thoughts and prayers are with Heather during her chemo treatments –
Eleven Mighty Men of Purpose posted at WHS for a social exchange.
Instead, they got the following:
COP
SSH x 50
Squat x 15
Merkins x 10
Mosey to Rock Pile, find a fluffy friend
Curls x 10
Overhead x 10
Tricep Extension x 10
Curls x 10
Mosey to back corner of school, AYG to bottom of hill near creek.
5 Minutes of Merkins
10 Diamonds at bottom of hill, 10 Merkins at top.
9 Diamonds at bottom, 9 Merkins at top. Continue descending until done.
Mosey to bridge, Lunge Walk across. Mosey to Concessions.
Box Jumps x 15, Dips x 15, Derkins x 15, Box Jumps x 15
Mosey to field, find Chin up station.
All Pax hold plank. One man at a time does max reps Pull Ups, gets back into formation.
Continue holding plank of various style until all Pax complete a max rep set.
Run straightaway and out back gate, to Middle School porch.
LBC x some number greater than 30 (50? 42? #Mutinycadence)
Heels to Heaven x 15
Pin Up x 10 each side {Right ankle on left knee, right arm out, left foot off ground, left hand behind head. Bring left elbow to right knee}
Bicycle x 15
Russian Twist x 15
Mosey back to football field, watch Ice9 try to horse collar innocent, non-F3 track runner.
Starting from goal line, Bear Crawl 25 yards.
Lunge Walk next 25.
Backwards Bear Crawl 25.
Backwards Lunge Walk 25.
Back to Concessions
Box Jumps x 15
Mini Hill far side of soccer field for Sevens
6 Burpees at bottom, 1 Squat at top; 5 and 2, etc
Mosey to bridge, Backwards Lunge Walk across bridge, mosey up to back of school.
People’s Chair with a mix of one-footedness.
Mosey to rock pile, Curls x 10.
Minute (singular) of Mary LBC x 15
Moleskin
Audible right off the bat as Money came in hot during SSH. We kept up the exercise until he got into position, and continued to nearest round number. Kotters, Money! Glad to have you back. And thanks for naming “Pin Up”. Spot on!
Five Minutes of Merkins was …..interesting. For some reason I thought the local beasts (Ice9, I’m looking at you) would ladder back up to 10 in the five minutes. Don’t know about the rest of you, but I barely made it down to 1-
YHC was humbly grateful for the A51 invasion this morning; T-CLaps to Hops in particular for rallying the troops.
While I do enjoy leading the Pax and dreaming up workouts, one of the core purposes of F3 is to develop male leadership. To that end, we look forward to Intimidator’s VQ for the first 15 minutes next week, and Hot Pants taking a turn soon.
Aye!
Can this really be the first Saturday of the New Year? Balmy weather greeted 8 Pax at WHS for the following:
SSH x 15
Merkins x 15
Squat x 15
Mountain Climbers x 15
LBC x 15
Mosey to front wall of school for People’s Chair
Lunge Walk length of side wall towards back.
More People’s Chair in back.
Mosey to bridge for Sevens
1 Squat near side, run across bridge, 6 Burpees far side. Run back.
2 Squat near side, 5 Burpees far side. Etc
Mosey to concession stand for pusharama
Merkins x 15, Box Jumps x 15
Diamonds x 15, Box Jumps x 15
Derkins x 15, Box Jumps x 15
Wide Arm x 15, Box Jumps x 15
Mosey to field
Plank Circle Chase; 8 players = Tight Turns
Bear Crawl 15 yards, 15 Merkins
Lunge Walk 15 yards, 15 Merkins
Backwards Bear Crawl 15 yards, 15 Merkins
Backwards Lunge Walk 15 yards, 15 Merkins
Out the back gate to Middle School porch
Mid-Workout midsection (all to 15 In Cadence)
Knee Ups, LBC, Bicycle, LBC, Heels to Heaven
Back to track, run lap w 15 Squats each corner
Back to concession for brief incline merkins/Step Ups x 15
Mosey towards bridge
Indian Run/Inchworm/Merkin Thingy
All Pax plank head-to-toe in line towards bridge.
Start Merkins, Last man taps next guy, runs to front, rejoins Merkins. Next guy does one more Merkin, taps next Pax, runs to front.
So on until we all get across bridge. Turned out to be somewhere around 60 Merkins per man – Nice Work!!
Lunge Walk up towards school, mosey, Lunge Walk, mosey Backwards Lunge Walk, etc to front of school.
More Mary in front to close out the hour.
Moleskin
We welcomed 2015 with a nice total body burn. YHC is a fan of pusharama if you didn’t notice. Final civilian count around 225 Merkins if anyone is keeping track.
Great to have Hot Tub and Calzone in the UC; Bratwurst and Dasher keep pushing the pace; saves me from having to keep up with the beast Ice9- Great efforts by all !!
As word spreads and Headlocks tighten, the Pax continue to grow numbers in Union Co.
With Minuteman and Dasher joining our ranks, we had a great group ready to kick off their weekend. But first, the disclaimer….
Formalities out of the way, here was the game plan;
Kickoff (all in cadence)
Side Straddle Hop x 25
Squat x 20
Imperial Walker x 15
Merkin x 10
First Quarter
Rock Pile: Find a lifting rock (in cadence)
Curls x 10, Triceps x 10, rinse and repeat.
Mosey to wall
People’s Chair: 60 seconds regular, 15 sec Left leg high, 60 sec regular, 15 sec Right leg high, 30 sec regular
Second Quarter
Bear Crawl to back of school, run to base of hill
Elevens: 1 Squat at bottom, 10 Merkins at top. 2 Squats, 9 Merkins, etc.
Mosey to bridge, Lunge Walk across, SSH at the other end.
Mosey to concession stand
Hot Feet; alternate foot on top of wall, double time
Derkins x 10, Dips x 10. Rinse and Repeat.
Halftime Mary
Take advantage of dry concrete at concession stand for;
LBC, Heels To Heaven, Russian Flutter, Russian Twist, Dolly
Third Quarter
Mosey back to bridge, Lunge Walk across.
Bear Crawl up to cross sidewalk.
Backwards Lunge Walk towards hill.
Pinball Run back to cars. Crowd pleaser
Fourth Quarter
Mary at the front porch
Box Jumps x 15, Derkins x 15, Dips x 15. Rinse and Repeat.
Moleskin
I’d like to blame it on time served in Alaska, and thinking it was Hockey with 3 periods. But YHC had a major brain burp and went straight from Pinball Run (my new favorite) to the car for my phone. After some well-deserved chiding from my Brothers, we quickly got back on track for the final 15 minutes of our regularly scheduled program.
Bratwurst and Ice9 continue to demonstrate Beast form, especially in the Pinball run. For those who couldn’t make it, this is an all-comers run event. Q sets an end point, Leader picks the point at which all Pax do a 180 and race to the 6, then turn 180 again and head for the next turn or end point. This keeps everyone closer together while guaranteeing all are smoked.
Welcome to Jeff Green (Dasher) and Steve Wrona (Minuteman)! Great to have you at Commitment.
Announcements
Watch for revised Wednesday schedule, with convergence at Calvary Christmas Eve at 6am, New Years Eve 6 am Stonecrest Regal Cinema, and back on normal Wednesday schedule 5:30 at Marvin Ridge HS Weds January 7th.