12 men (1 FNG – White Collar) started their week off right at F3 Base Camp. Here is what we did:
2 small laps around the parking lot.
COP with some exercises
Get in groups of 4 for The Gopher
Partners 1&2 run down to track for a fast lap while Partners 3&4 run down to baseball bleachers for 20 of 3 diff called exercises. Meet back at Gloss’ second home for 20 Burpees (cumulative amongst group). Flap jack. Did 3 rounds of that.
Back down to track for a couple more laps with some mary at the corners.
Back to lot to finish with pax choice Mary.
Done
Moleskine
Good group at Base Camp on Monday. Don’t let “moderate” fool you. Starting to notice that the only thing moderate is that exercises in COP are normally cut off at about 10. That’s it. YHC had to be reminded on Sunday that Base Camp was his for the taking. Felt I needed to unleash some Gamecock frustration on the pax which seems to be a reoccurring them for me this season. The Gopher does the trick when called upon. Simba didn’t disappoint and continued with his trademarked fake gag midway through. Our FNG was not humored as he truly was gagging over by Gloss’ chalet. YHC tried to comfort him by telling him according to Kelly Clarkson, whatever didn’t kill him would make him stronger. Dumpster Fire was really pushing it on the runs from what I could tell. He is so ready for Fast Twitch. Goonie was fighting back tears of gold all morning. Apparently the Irish were looking for rainbows on Saturday with no luck.
Good work men. Sorry for the late BB.
Announcements
Sign up for The Roshambo. It’s a great time. :/
Evidently last week really put a blemish on the reputation of the Kevlar AO and it’s ability to continue to be seen as one of the tougher workouts of the week. YHC wasn’t there (probably a late Thur night) but the stories have been endless. Matter of fact, the phone was buzzing by 9am that morning from one of the site Q’s to remind YHC of what was expected at Kevlar. In addition, another phone call was made to me yesterday afternoon just to be sure. It was sheer panic. Everybody just calm their tiaaaats. Enter stage left Spackdizzle to save the day, and really the site for that matter.
First and foremost, 5 MEN double downed with a little pre KB work. You know, to go along with the theme that this place is just crazy hardcore. 12 others completed the group before 5:30 for a total of 17, disclaimer was given and we were off.
Thang
Mosey down to the lot for a preferably short COP and some mockery – 15 SSH
2 lines at end of lot for an indian run around the loop.
Get in groups of 3 and grab a plate for partner work
Partner 1 does exercise while Partner 2 runs with a plate down to Partner 3 who was about 200 yards away doing some other exercise. We did a few rounds of this with merkins, squats, CDD’s and lunges.
Return the plates and head back down to school lot.
2 rounds of running with exercises at 3 different street lamps (roughly 100 yards) – Merkins first round and Monkey Humping the 2nd round.
Complete that same format but just windsprints
Mosey to hill for Triple Nickel – Dolly at bottom, Diamond Merkins at top – running up hill backwards
Return back to the parking lot for the ultimate finishing exercise, The Eternal Flame.
Done
Moleskine
Besides epically tougher than normal workouts (besides last week), what makes this AO stand out is the chatter. Some things or comments YHC picked up today in no order:
And lastly, I NOT DOINGGGG DAT!
Announcements
KB instructional Q tomorrow at Calvary at 8am – rain or shine
F3 Egypt2 to start this weekend in Monroe
We had a lucky 13 show for Hydra this morning. No site Q’s to be seen although one I hear has been bulldogging the toilet so no need to have him here.
The Thing
Short mosey with an abrupt stop to stretch for Hops
15 SSH followed by 10 windmills en rapido
Mosey back into the OP hood to the Windyrush loop. Partner up.
Round 1 – Partner 1 runs one way, 2 the other and when meet do 10 merkins and meet back at start for 20 squats.
Round 2 – Loop -15 merkins, 25 squats
Round 3 – Loop – 20 merkins, 30 squats
Mosey to base of Foxworth for Triple Nickel
CCD’s at top, H2H at bottom – run backwards up the hill each time (crowd pleaser)
Mixed in some more Mary ala Hops
Back up Windyrush towards Rea with 10 wide arm merkins at each street light (somewhere between 8-10 lights).
Mosey behind OPE for 3 rounds of 50 yardish sprints
Time
Announcements – None
Moleskine
Evidently the intended Q for today had been drinking since last Friday and said he wouldn’t feel fresh enough to deliver a solid Q. So he texts me? Odd. I’ve also been on the teet since last week but I’m a professional I guess #YOLO
When I saw Gummy running in I knew he’d appreciate what was planned. More running. I didn’t do the BRR so this no running for awhile stuff can zip a lip. He certainly didn’t disappoint letting me know I’d lost all credibility since I didn’t know where the loop was but the committee finally settled down and led us to where we needed to go.
Looked like Queen, Curd and Marge pretty much led the way on the loop with Bounce dragging Fireman Ed and Stage to the #six with him. Bounce claims his cotton sweats keep him weighed down so he has promised a banana hammock, and only a banana hammock, in the near future to showcase his real speed.
The ole’ Nebraskan (who I mistakenly called Curd after the workout – my apologies) decided to perform kegels in lieu of the squats #awkward. He was just saving his energy for the sprints.
Running the Foxworth hill backwards x 5 was a bit aggressive. You will thank me later today for those.
Welcomed Cooter to his first weekday F3 workout. #urwelcome. Keep coming out brother.
Appreciate Hops taking us out in prayer. PRAY FOR OUR CITY GENTLEMEN.
So it was a welcome back of sorts for YHC today at #F3RebelYell. Kinda. There was no party. Nor booze. But, it’s been about a year since the reigns were handed over to Strawberry and Heart Breaker so I certainly wanted to make a visit back to make sure the place was still kicking. After a couple awkward ‘Hello’s’ and a few whispers as to who the hell that guy was at Q, YHC gave the #disclaimer (really wasn’t sure if this was done in SOB land) and 19 pax were off.
Mosey to Jersey Mikes (best red pepper relish in town) – 30 SSH
Speedbump work behind the Teeter – 5 merkins at each bump on way down – 10 squats on way back.
Mosey to base of Murderhorn – same idea – 5 jump squats at each street lamp on way up – 20 merkins at the top OYO – Mosey back down. CCD’s while we waited on the sixers – we had a few
Head to the rock pile and partner up – 100 overhead press, 200 curls and 100 tricep extensions – Partner 1 does while partner 2 runs to stop sign and back – flap jack
Back to base of Murderhorn – form 2 lines for Indian run (ended up being 3 lines) up MH. Back to the bottom – repeato #crowdpleaser – back down about halfway to encourage the sixers
Back across street to movie theatre for 3 min of wall work
Circle up – H2H x 20, something else x 15
Done
Le Naked
Great work today gentlemen. Lot’s of new faces for me. Glad to see Strawberry and Heart Breaker haven’t burned the place down yet. Gonna keep it short bc I didn’t know 3/4 of the PAX. Thank you for inviting me back –
Announcements
Fight Club tomorrow
DaVinci (Pop Tart) will be themed a 15 yr 9/11 remembrance workout on Sat (may or may not involve stairwells)
Prayers for safety, healthy competition and plenty of laughter for the guys running the #BRR this weekend. There will be no laughter for #FreeRange. They lost all their slow idiots. Good Luck!
GO PANTHERS
12 gentlemen started their Friday off on the right foot at Kevlar. It was quite fantastic.
No disclaimer given and we were off.
Quick loop around parking lot then we did a brief warm up.
Partner up and grab a 25lb or 35lb plate and shmosey down to the beginning of the loop. We did a quick lap of the new loop without plates, since construction had altered the original, to show the pax the route. We stopped for some merkins, dry dogs and LBC’s along the way.
CMIYC with your partner around the loop x 1.5 loops. The runner carries the plate. 10 merkins for the chaser.
Return the plates and mosey to the field for some burpees, merkins, back scratchers, dolly, rosalita and LBC.
Finished with 1 min of elbow plank
Moleskin
The original plan was thwarted when YHC realized there were no longer big rocks out at Kevlar due to construction. Bulldog immediately stepped in and offered the plates in the shed #UrWelcome. Amazing the difference between the 25lb and 35lb plate while running. I kept thinking about how TR must have felt carrying around that extra 50 a few months ago. Whew. Mumble chatter started early from the typical peanut gallery – Bulldog, Bananas, Fault line. Lot’s of complaining during the elbow planks. Not a whole lot of chatter during the loop. Had to call an audible for a half loop on the 2 round as I wasn’t sure a few would make it and might actually require M2M. Pretty sure I heard Bananas cursing Blazing Saddles during CMIYC to pick up the pace #ISI #ProudOfYou. He made up for it by taking us out in prayer. As always, it was an honor to lead. It’s just not as much fun when you aren’t in shape.
Announcements
Nanners has the Q at Skunk next week. Be there. He promised tons of teabags
20 men showed up for Death Valley. After a little whisper from HorseHead, we were off.
Short run down Strawberry to Rosecliff with one stop for 25 merkins. Down Rosecliff, left onto Brownes Pond and right onto Coburn. Start at bottom of Coburn “half pipe”. Partner up. At one end of Coburn partner 1 does 30 dry dogs, other end 30 squats. Meet in middle for 10/20 handslappers. Repeat until you’ve met 5 times in the middle.
Little Mary 4-5 sets
Jog back up and meet at top of Coburn. Same partners – CMIYC back to Rosecilff entrance.
From Rosecliff back to AO – Indian run #crowdpleaser
Done. Well some were – some continued for burpees for the last 45 seconds.
Moleskin
Another moist morning #shocker. This is getting really old. Didn’t seem to affect Fletch or Turkey Leg though.
Lot’s of chatter early about too much running, no warm up etc. That chatter stopped about 10 min in.
TR is trying to pull off his best Forrest Gump as today was his 101st consecutive day of running
Turkey Leg says they are doing another beer mile this Friday – just without the running
Pretty sure we caught HorseHead contemplating an early departure a couple of times at the top of Coburn. He denied it, mumbled a few things and kept on #BRRprep
The ole’ Nebraskan blessed us with his presence today. Good to see him getting his priorities straight.
Thanks to POP for the take out.
Announcements
Golf this Friday. They are accepting walk in players now.
20 pax incl 2 FNG’s (Bubbly and Smoggies) came and conquered the thang.
The Thang
The Gopher
Moleskine
Fun group today. Fun workout. Not too easy, not too tough. Thankful that the humidity decided to take a break although that only helped a little. Some observations:
Announcements
Prayers for Ninja Turtle (Runstoppers son) and family as NT is about to hike the App Trail from Maine to Georgia starting this weekend
F3 vs Charlotte Eagles – July 9th at Siskey Y – bring your vuvuzela’s.
You are probably asking yourself a few questions after this morning. Is there a good reason for why we ran a bunch at Death Valley today? How dare Spackler steal the running distance record as Q of DV from Horsehead? Does he always make his Q’s so boring? Or if you are Semi Gloss, you are still asking Hannibal for the 1,000th time if we have gotten in 4 miles yet? Or even better yet, is Tiger Rag questioning making his return debut this morning?
That is it for the questions on my end but certainly comment if you have one because Frasier has agreed to reply one by one to each question as he sees fit. But back to my first question – why all the running this morning? Well hold onto your pants because after another epic battle with my liver last weekend (I know, I know shocking), YHC was in need of a good cleanse. So I go online only to find out that all of them are complete hoaxes according to the Mayo Clinic. They key to detox? Here is the shocker – drink lots of water and exercise. #BOO So I had no choice…
The Thang
Run down into Raintree to that loop. You know the one, Fast Twitchers. We did that loop with partners 3 times with some exercises.
Mosey back to school for 10 minutes of sprints (or yogs) and some Mary.
See? Boring. 4.1 miles
Moleskin
#Cotters Tiger Rag. I was fully expecting the fat guy in the drivers license pic but you have not gained nearly the weight that all the rumors would indicate. Hugs. #FreeRange
There are clearly some reading this (Hairball, Frasier, Header and few others) who are thinking WTF? They think we ran a lot? Well wait, Header would never say WTF so he probably said WTH.
Poor Gummy was left with Frasier on the loopity loop. Uggh
Dollywood admitted he thought YHC was joking when twitter nation was told we would run a lot today. I take this stuff serious man. I don’t joke when it’s about #F3. I don’t even joke during #F3. All business.
That’s it for now gents. I gotta go get my detox on. That Mayo Clinic is full of **** man.
Chime in if you got anything. And as always, such a pleasurable morning to wake up and Q #F3DV.
Announcements
??
12 (almost 11) novices to the comedic industry and one grizzled vet performed only for themselves this morning at Hydra. Quite a bit of back and forth going so it was tough to keep up. Exactly the kind of workout that I enjoy. Here tis…..
Jog to back of church for the warm up – SSH & IW
Partner up and jog to the field at the back of OP.
Partner 1 runs back to picnic area for 5 burpees (or 20 merkins) then onto the playground for 5 pull-ups
Partner 2 does a modified beast but with 10 at midfield, 10 at 100 and 10 back at midfield
We increased it to 30 reps and then 50 reps for the 3rd loop. Exercises for Partner 2 were diamond merks, wide merks and squats.
Moving on….
Starfish Mary – 20 of each exercise at the corners and burpees (or 20 merkins) at center – 4 corners were heels to heaven, flutter, back scratchers and something else
Jog back to school
Cool down with IR around school
Moleskin
Here is what was noticed today…….
That’s it. Fireman Ed tried to chime in with some announcement about little boys and clothing or something to that…… It got wierd and my recorder was off so no need to mention.
Happy Easter everyone.
Yours truly…..
11 shook it out, zipped it up and came prepared to battle Hydra this AM. You are welcome.
Thang
Partner up for CMIYC to Harris Teeter with dry dogs on your break
Circle up at The Lodge for COP
SSH x 30
Merkins x 15
IW x 20
CMIYC back to school with diamonds on your break and meet back at the jungle gym
Same partners complete the exercises of the MURPH in combined fashion. One partner runs up to Rea and back while other completes exercise and flap jack
100 pull ups
200 merkins
300 squats
Done. No time for Mary. Somewhere around 3 miles put in this morning.
The Moleskine
Good thing I was reminded yesterday by my pals that I had the Q today at Hydra bc neither site Q bothered to give YHC a heads up. Which was good bc it has been awhile since I’ve had to Q so I wanted to make sure it was a good one, nice and planned out. So I told the M yesterday that I needed to go check out a site around 4pm to make sure I delivered the #PAIN. Flew right past Old Prov and went straight to early #HDHH. Don’t act like you’ve never done it. Some of the best ideas come over beers.
There is no better time kill then running to Harris Teeter and back with a bit of COP in between. And she’ll get you a bit winded of course.
Not sure Bounce ever caught his partner Buttermaker, atleast I know he didn’t on the way back from HT. Butter just had that eat #$%@ grin on his face #proud
Heard a huge sigh of relief from IH when the MURPH was called at the playground which dissipated quickly when he heard the running wasn’t over
Both Queen and IH had no issues with the pull ups it seemed…..
Although neither did Puddin or Bounce. I still see the fresh manure stains on your backs from the supines gentlemen
I am going to need to see security cam footage to go back and check Marge’s form on the squats. While everyone else was combined at 160ish reps I heard him tell his partner he had just knocked out 160 on his own. Then again, maybe I was doing too much talking.
Chime in if you heard or saw anything else funny or relevant.
Announcements
For fear of being run over by the lunch lady, I don’t recommend huddling up in the parking lot at Hydra for prayer post 6:20am. She must have passed 30 empty spots before peeling into the one right next to us. Calm your tiats lady.