YHC had never been to Olde Providence – shameful as it’s an Area 51 site not too far from said home. Thankful Spackler had a midday tee time in Orlando and needed someone to take his morning Q. As I sat down to think of a game plan since I didn’t know the terrain, and I’ve never been Q for a moderate intensity either; I felt that I wanted to run through a variety of exercises – much like I myself needed to expand upon my comfortable 3 mile existence and visit more AO and meet brothers in pain.
…So after a High Tide led arm burnout (Pre-KB); YHC welcomed the 8 other PAX and off we went…
The Thang:
Warm up jog around track; backwards; karaoke; regular – mosey back over to parking lot.
Circle up:
– SSH x 20
– LBC x 20
– IW x 20
– Flutter Kicks x 20
– Slow Squats x 25
– Something!
– Carolina Dry Docks x 20
Partners – starfish – Middle partner with kettlebells – swings, presses, curls, pull; flutter presses – Partner runs to fire hydrant – 1 burpee and back; then 2 burpees; then 3; then 4; then 5.
Ppls Chair: air raises x 20; right leg up; left; right up with air raises; left. recover
Circle of merkins on curb: 12 oclock; 3; 6; 9 x 3; catch a breath; repeat x 2
Ppls Chair with 10 air raises x 3
Triple Nickle (5 merkins – run to playground – 5 pull up); repeat
Mosey to benches: dips x 20 x 2; incline merkins x 20 x 2.
Catch me if you can with Kettlebells (5 presses kettlebell).
Circle up for Mary: LBC; Rosalita; Heels to Heaven; Dolly; Russian twists; Dolly; Makhtar N’Diayes
Moleskin:
Fellow Disclaimer: Whenever you make it up on the fly at an AO you’re not familiar with – don’t expect a precise BB. Those men that were in attendance knew what we did. That being said, the above is a taste of the randomness that we did today. See a curb…hmm. I bet we can do a crazy merkin exercise. That’s how our crazy F3 minds work now; and that’s a great thing.
– Props for scissorhands and bootlegger for running in. Bet you didn’t expect running with KB when you decided that!
– High Tide was killing the pull ups – Pre KB didn’t slow him down.
– Heartbreaker was lapping everyone. Almost a year in and he’s showing how F3 transforms us.
– Sid the Kid has a month in. What possesses us to start early morning bootcamp workouts in the winter? He knows as of us F3 brothers do. Tclaps Sid – keep it coming!
– Haven’t been to Saturday Cofferteria in a while; YHC missed great 2nd F after a good beatdown.
– Hope everyone was pushed; while still feeling moderate was the recipe.
– Honor leading today. Stone Cold with a great closing prayer. Let’s keep everyone that needs prayers in our hearts. Thanks to Spackler for asking me to help him out. Enjoy the warmth. Don’t work too hard!
16 came in with feeling in both legs. None left walking quite the same way.
Warm up:
– SSH x 50
– Heels to Heaven x 40
– 5 burpees OYO
– Merkins x 15
– LBC x 40
– 5 burpees OYO
– Mtn climbers x 30
The Thang:
Mosey to lot on far side of target. 5 burpees at various intervals.
Partner up:
Round one: partner wheel barrel with one merkin every 5 steps from one end of parking to other end. Flapjack halfway. Sprint back to beginning.
Round two: partner wheel barrow with ankles to shoulders. One merkin every 5 steps. Lunge walk back to beginning.
Round three: variant of Dan Taylor – squat and 4 lunges (alternating legs 2 each). 2 squats; 8 lunges. Etc. to far end of parking area. Sprint back. Repeato to end. Sprint back.
Indian run to grass area near Firebirds.
Jack Webb – 1 merkin / 2 air presses, etc., etc.
Mosey to side of Theatre for people’s chair
7’s up the hill at meet up spot: 1 squat/6 burpees. Etc.
Mary: PAX call out exercise.
– Go Daddy – Flutter x 30
– Mighty Mite – Dying cockroach x 20
– Poptart – 20 merkins OYO
Moleskin:
– YHC hopes that a last minute, slapped together workout was sufficient for the 16 PAX that brought their ‘A’ game all 45 minutes. I’m certainly feeling it as I write this back blast.
– Props to Go Daddy for bringing 2 FNG’s: Adobe and Whatchamacallit. Keep EH neighbors, friends, co-workers, etc. That’s how we build a strong community of male leaders.
– Everyone seemed very businesslike and got after it with little mumble chatter; all except Spackler who always brings ribbing and humor as he leads the pack.
– Butt-fumble – you’re name is already a classic. Great so see you out again. Keep coming dude.
– Rebel Yell has turned into a small sub 10 PAX group into a big time site IMO. YHC can only attempt to help build what my predecessors started. Keep coming out and step up to lead. It’s a blast
– Thanks for Spackler for taking us out.
Announcements:
BRR; Mud run; Quarry run. Check out the email for info.
Thanks for letting me lead.
YHC was really dreading the weather Wed. evening when the wind was kicking – the wind died down so it was not nearly as bad as first thought. That being said, the lot as full of cars containing PAX until right at go time. Morning hellos will have to wait until it’s at least 10 degrees warmer.
The Thang:
Warmup:
-Run down to Target and circle back to open area in parking lot. While running: regular, backwards, karaoke
-SSH x 50
-Toe touches x 20
-LBC x 30
-Dolly x 30
-Merkins x 15
Mosey to courtyard near fountain – Burbee/Merkins ladders to 10 (1,2,3,4…); Heels to Heaven x 20; Burpee/Merkin ladders down from 10 (10,9,8,7…)
Partner up for Dora 1-2-3 (100 derkins, 200 LBC, 300 step ups). Partner 1 runs around building while partner 2 does exercise. Flapjack until team finished with all three exercises.
Mosey to Theatre – People’s chair; air presses/right leg high/left leg high
Mary – Flutters; Russian Twists
Moleskin:
– It’s cold, but at least we showed up. A lot of excuses and chatter about taking the day off found in the twitter universe from unnamed (he of the BBC/F150).
– YHC figured that a longer mosey to start would warm us up better – I was actually colder so back to the drawing board on that one.
– Mad props to FNG = Butt-fumble (dude is a J.E.T.S. fan to it had to be done). Heck of a day to start F3, but welcome none-the-less. Iron Sharpens Iron brother.
– Here’s some wisdom for you though Butt-fumble – – when it’s 10 degrees – don’t forget your gloves!!! #crazy or #realman or #crazyrealman
– Alf is a beast. YHC was trying to slow down the Burpees/Merkins ladder but every time, Alf was like…Done/ready for the next one! Remind me to not post his lead until I’m in much better shape.
– Glad to see the full clown car of Morning After, Brisket, and Pulled Pork. YHC really enjoys our regulars. I’m not forgetting you either Chippy.
– Also good to see my brother from another mother – Poptart (per Hops). And good to meet Sippy Cup. I enjoy new PAX posting to the AO as well. #Variety.
– Speaking of variety – Hope everyone liked the burpee/merkin ladder (I did not!) and Dora 1-2-3 – YHC has been pulling workouts off the website for variety – keep posting more exercises brothers so we keep it fresh. As always though we did the usual SSW to start. YHC has to keep some tradition.
Announcements:
Joe Davis is this weekend.
Always an honor to lead and take us out in prayer. I am humbled to be along side you great men.
15 brave souls met up at 5:30am for the 2nd installment of the Murderhorn Challenge. It’s pretty simple really: how many times can you run down and up a 1/4 mile hill in 45 minutes.
The Thang:
Run to bottom of Murderhorn and 10 hand release merkins; run to the top and 20 LBCs. Rinse and repeat until time.
We did have time for circle up – merkins x 20 and Dolly x 30
Moleskin:
Very unimaginative workout, but equally as effective. It’s been a while since we had the first installment of the Challenge – Turkey Leg is the king at 11 times. That record still stood afterwards, but Spackler did prove that a little Mexican food, Tequila, and Beer wouldn’t stop him from lapping most of us en route to 9 times up/down #beastmode. Not a whole lot of mumblechatter except from Bananas – brother certainly has fitness and fellowship down pat! Every PAX who ran the first installment beat their personal best. Tclaps to those and the V-MurderHorn challengers! Not counting, but I believe our AO was the big winner on numbers this AM. Guess YHC pre-tweet was effective (or most don’t twitter). As always – I am honored and humbled for the opportunity in leading a great group of brothers in Fitness and Faith today (Fellowship award belongs to Nanners as always)
9 PAX got beatdown by Heartbreaker. #Cruel
The Thang:
Mosey to front of Theatre – circle for warm up
25-SSH
15-Merkins
5-Burpees OYO
30-LBC
20-Mason Twist
Mosey to Fountain and partner up
Partner one = run around building; Partner two = called out exercise until your partner returns. Flapjack / Rinse and repeat with another called out exercise.
Exercises: Dips, Incline Merkins, Jump ups/Step ups, LBC
Lunge walk to parking lot; 10xMerkins
Indian Run to side of theatre for Peoples Chair with 30x air presses
5x decline merkins with feet on the wall; into balls to wall; walk back down to ledge for as many decline merkins that you can do (~ 5 before blood rushes to head to the point of passing out)
Dean Smiths aka 4-Corners aka 17’s: LBC & Merkins
Strawberry takes last 10 minutes:
2 x suicides; 1x suicide running backwards (should we call that a backside suicide?)
Circle up for Mary: Dolly x 40
Puppy Love led bicycle x 30
Thank gosh it’s over!
Moleskin:
Heartbreaker wore us out today. YHC forgot my own name at COT and said that I was he. #embarrassing but understandable after his Dean Smith aka 4 Corners aka 17’s led beatdown. Love that workout and hate it at the same time (shout out to Chelms aka tater tot for bringing it to this AO). Iron definitely sharpens iron. YHC mopped up the last 10 minutes with some running and Mary. Puppy love finished us all off with his killer bicycle work (never cycling with that guy! #leftbehind in 1st 5 minutes). Heartbreaker is finding his groove in leading – everyone is welcome to volunteer him for more leads! It was a pleasure and an honor being able to take us out in prayer.
Apparently only 5 SOB’s ate too much and wanted to work it off on a beautiful Saturday morning.
The Thang:
Mosey to parking lot S. of The Vine: disclaimer for all of the old salts posting today. SSH x 20ish; 10 Burpees OYO; slow squats x 20; mosey to bottom of stairs at circle around pond.
Dips x 30; reverse LBCs x 30 – jog/run to next station / Derkins x 30; Dolly x 30 / jog/run to grassy area / Kerkins (merkins on knuckles) x 30; LBC x 30.
jog/ run back to beginning for full lap. 6 inches until all finish. Repeato.
Dips x 30; step ups x 30 – jog/run to next station / Incline Merkins x 30; lungs x 30 / jog/run to grassy area / Kerkins (merkins on knuckles) x 30; LBC x 30.
jog/run another full lap. Mosey to parking lot at base of hill at bridge crossing over BCParkway. Run up hill to bridge; merkinjacks OYO; run down – heels to heaven.
Chippy’s turn. Run up to bridge – say hello to ladies running in parkas. People’s chair on bridge with air presses. Run to parking deck – all the way up without stopping. catch breath and back down stairs. Run back to parking.
Moleskin:
Not a lot of PAX posting – must be out of town or just didn’t over indulge like YHC. We did have TR present, so we were in good hands. YHC isn’t a runner, but we all needed to work off that turkey so there you have it. This was YHC’s VQ at this AO so Chipotle assisted to keep me straight. Thanks brother! Obvious TR is a much better runner than us – he could have taken a LONG break at the top of the parking deck as the rest struggled up. Coffee was nice afterwards – thanks a bunch Pulled Pork! Always a pleasure to lead.
The Thang:
2 circles around parking area – karoke, backwards
Vote – – – Bearcrawl or crabwalk to cinema parking entrance (we did both)
Mosey to lot in front of HT – circle / disclaimer
Random whistle throughout workout – 5 merkins (10 if too slow to react)
Mosey to fountain
Mosey to grassy area in front of hill – Grass Drills – run in place – knees high.
Mosey to vehicle parking – break up into 2 teams:
Repeato but loser chooses punishment (Merkins while you wait).
Circle and Mary
Moleskin:
YHC had wanted a football practice style workout for a while – sort of taking back old school but minus the Riddell coaches’shorts (do they even still make those?). Then the midterm elections happened so why not combine the two. Add a whistle, and voila – democracy and grass drills! I figured that I would let the pax have choices on certain exercises, and in the true form of our great democracy; either listen to the people, or decide what’s truly best for them myself. Flutie Flakes had thought that after high school and college, he wouldn’t have to do exercises at the tune of a whistle – YHC is glad to bring him back to his hay days. Mighty Mite got confused with democracy and grass drills – they are the same thing if you think about it! Heartbreaker was hoping for only two hill climbs on the grass drills – Coach YHC obliged due to O2 deprivation. I personally liked the competitive shuttle runs. Competition pushes pax even when they are tired. None of us wants to lose and have punishment. I enjoyed leading as always, and hope that the extra flavor was enjoyed by all. Maybe in February we can have a NFL combine style workout – YHC will bring my whistle!