Author Archive Stump Hugger

Rock n Run

Overnight rain and fog was not enough to keep down 20 of Union Counties finest. Since I tend to get in trouble for not telling what all we did I will oblige the site Q’s and give the run down.

The Thang:
No FNG’s or site FNG’s in sight I started to give the disclaimer but started to mosey instead. Yog over by a light poll and circle up for the disclaimer.
SSH x 20
Leg Scissors x 15
SSH x 25
Windmills x 15
Dolly Futter x 10
Slow Air Squats x 10

Main Event:
Rock n’ Run
Partner up based on slow/fast or injured/fast. P1 chooses a “running rock” from the pile.
P1 and P2 stand back to back all in a line. P1 with rock facing counter clock wise and P2 without rock clock wise. When I say “say when” each person heads in their direction around the entire main high school parking lot. Find your partner and knock out 20 partner hand slap merkins do this 3 rounds. Plank at start when done.
Plank Fail
Form 2 lines facing your partner everyone down elbow plank. First man out starts LBC’s then the next and the next and the next and so on. Winners were Transporter, Dasher, Goodfella, and Dasher.
50 Paces
Form 2 lines at top of hill. Face partner and then stand back to back again. P1 & P2 start walking 50 paces one of the partner is carrying the rock. At the end of 50 paces stop and knock out 15 burpees. Run back and trade rock.
Plank Fail round 2
Same deal as above but this time first man out starts doing burpees with a 20 count minimum.
Rock n’ Run same deal as above with 20 squats and return.
Back to back Russian twists with rock then switch. And one last 50 paces and returns rocks and head home for some Mary.
Leg Scissors x 15
Hold 6 inches while Transporter talks up Debbie’s House Project

Ol’ Skinned Knee:
YHC has been trying to make another effort to post more, run more, and start Qing more. Get on a good eating plan and drop some weight then find something to get excited about. Life (work) can be brutal and can happen to many of us. It’s easy to say “to hell with it” and give up. I have done this many times because the pressure is too much. Yesterday at Swift I got a cramp in my calf and it felt like a gargantuan monkey fist. I spent most of Tuesday rehabbing it just to lead. I did not want to bow out for that reason. Today was lots of fun plenty of mumble chatter, lots of questions. But we came together and pulled off another post.
If for any reason you are reading this and need some help, just know that any F3 brother is here to help you. If you cannot post then get involved with a Third F study. Get involved with Interrupting Hope  Go out and post, even if you cannot do all the exercises just do what you can or stand around like TR or Spackler at least they look good doing so.
Note Worthy: Strawberry ran 2.4 mile pre-run.
Ernon took us out in prayer. As always it was an honor to lead.

Announcements:

Project being managed by local F3Union County, for a family in need. Debbie’s house project and opportunity to assist. Donations, and talent needed for the weekend  Feb 18-19. https://www.gofundme.com/debbies-house-improvement

Dromedary Q sign-up http://www.signupgenius.com/go/10c0d4baeaf29a46-dromedary

Dromedary Mayhem

22 men woke up and decided Dromedary was the place to post.

Disclaimer was given for the FNG (apparently the other AO did not have any creative juices going so they waited until he posted someplace else for a name)

Warm up:

SSH x 25
Windmills x 10
IW x 10
MC x 10

That Thang:

There was so much damn mumble chatter coming from one of the pax that YHC forgot what all we did!! That’s right…Bananas nicknamed a new idea YHC had called “Plank Off” and the pax seemed to enjoy it so that means it will come back in rotation. Pax forms 2 rows facing your partner. Each in an elbow plank and hold it until 5 pax fail. Those who fail start doing burpees. Then the group takes off running. Rocks were involved in the mix, and yet I still here that mumble chatter questioning this and that!! We did some SEAL situps and round robin Mary.   

Moleskinnedknee:
Bratwurst are bad for your health.  Bananas are a healthier choice.  FNG 2^nd post named Cowabunga.  Doc McStuffins is the brave one always excited to do something new as long as it involves a beat down,  Land Shark these 2.0’s remind us how much fun hard work is,  Good to see Long Haul out at a Bootcamp after his return to F3, looks like his running is come full circle.  Flipper another 2.0,  Nice to see Shampoodle and Turtle getting after those rocks plus I noticed Turtle keeping the language PG with the 2.0’s present,  More food facts Soft Pretzel,  OG Grease Monkey was representing along with a rehab knee and getting on my case about being in the six.  Bananas liked to call out the expressions from Joy when Bratwurst called OYO Burpees at the end, I cannot help but think of this Rockwell when I think it’s this Rockwell,  Shop Dawg in my opinion is the hardest working pax I have ever seen because he never complains. He just does the work and modifies when needed Respect!, Hollywood no Doc I guess, Hoops 2.0’s on a week day this early?  After listening to the recording is sounds like either Gator Club or Gator Cub and still I’m not sure.  Wildcat 2.0 again with the younguns, Short Circuit named the FNG,  Enron asked me if we needed gloves. I needed them because I could only find one this morning and after only posting running events my hands hurt, Old McDonald looks nothing like his name sake. Bratwurst took us out. YHC always enjoys the challenge of leading and coming up with Q-fails!

Sound off if I missed anything!

True North

Dromedary pax is always a strong bunch just like any other post in this fine land we call F3Nation. As always we have one in the pax who challenges us to go harder or push our limits. Today was no different and when you are tired and ready for it to be over. More on that later…

Virtual Shovel Flag Planted

The Thang:

Jog over to high school entrance where the concrete is dry – disclaimer
COP
SSH x 25
Windmills x 15
Mountain Climbers x 20
Monkey Squats 10 Civilian count

Partner up:
P1 runs around island parking lot while P2 does
Merkins – Flap Jack
LBC’s – Flap Jack
Ramp rail sliders/ bear crawl to start – flap jack
Rinse and repeato – crowd favorite
All pax runs island parking ends with ramp rail sliders bear crawls are greeted with Popeye (slap arse) as the faster guys crawled under.
Varies planks and 10 counts thrown in between sets for good measure.

Take a trip around the world. 10 Merkins at light poles to wait on the six. At North South East West stop and do 5 Burpees or modify with squats. (Define true north)

Slow mosey back to cars for pax choice Mary. Done:

The Moleskin:
Never pay attention to the twitter talk about weather. There was a bit of a drizzle but no real rain so the plan was simply to have fun. By now most of the Dromedary crew knows that when I lead we run. Mumble chatter started on the run up to the high school. We circle round to pick up Bratwurst only to have birthday boy roll in late. Followed by  who by the way needs to get on twitter.
After demonstrating the Monkey Squat,  Bratwurst added a twist and called it “Monkey Squat Humpers” which will debut the next time he Q’s.  As I mentioned above there is one in the pax who always questions theory. In the past I always ignored it, but lately I get caught thinking about it as do other pax.  Last week it was temperature and falling stars. Today it was true north.  As we approached the world on the far entrance at the school I instruct the pax to run around the world and do said # of burpees at North – South – East – West. Bratwurst asks “how do we know where true north is”? Oh boy here we go again. I would say Bratwurst was talking about this “True North”, but then I thought…. nope he is probably talking about this “True North”. Once you read all of that you realize how the site Q’s get the pax motivated to go stronger. You learn something while you are running or lifting rocks. Thank you for the opportunity to lead.
Bratwurst took us out with a meaningful prayer.

Announcements:

• F3 Family hike at Anne Springs Greenway : Sunday, Feb 21th at Noon
• New workout F3 di Vinci Saturday’s at Blakeney at 7am
• Local race March 5th at Southpark GoJenGo – Read her story here great cause to support
• Please sign up to Q at F3 Dromedary –  go to f3area51.apphb.com > Schedule > tab 1st F Info > click sign up link under Dromedary.
• F3 Commitment is Saturday at Weddington High School 6:30 – 7:30 2nd F Coffeeteria at Chik-fil-A  Wesley Chapel.
• There are 3rd F (Faith) around town if you get a chance please attend.
  Tuesdays: Timekeeper, 0630, Einstein Bagels, Ballantyne
  Wednesdays: Aftermath, 0630, Piper Glen Starbucks
  Fridays: Compass, 0630, Chik-fil-A Arboretum
  Fridays: The Stand, 0630, Panera Carmel Village
  Saturdays: The Grindstone, McDonald’s, Sun Valley Commons, Indian Trail, 0830-0900

Dromedary: Assault on the hump

Preblast was sent out Tuesday giving full detail of the plan. We had one HC that bailed in the wee hours something about being up all night with a puppy. 13 pax posted with one FNG and followed YHC into the gloom.

Mosey over the high school entrance circle up with Disclaimer.

SSH – IC
MC – IC
Dips – IC

The Thang:

Partner up and run suicides along row of trees down middle of high school parking lot going up hill. Touch start and do said exercises.
Round 1 – just run to get the hang of it.
Round 2 – run add a one  release merkin at start line at each return. (what could appear as a Q-Jack or a bad suggestion came from Bratwurst who wanted to add escalating hand release merkins)
Round 3 – One Burpee (escalating burpees)
Round 4 – One LBC
LBC’s and planks to wait on the six
P1 runs to top of hill while P2 does air squats – Flap Jack
P1 runs to top of hill while P2 does merkins – Flap Jack

Mosey back to start for Pax choice Mary: Dasher: Jack Planks on elbows – IC, Legal Zoom: Mountain Climbers – IC, Doc McStiuffins: Dolly – IC, Enron: Wood Peckers – IC, Soft Pretzel: Flutter – IC, Bratwurst: Feddie Merc – IC.

Moelskine:
As always it’s a pleasure to lead such a fine group of men. We covered 2 miles of running today. Lots of regulars in the crowd and group pushing each other. Goonie brought out FNG who was named Tony Robbins who was feeling a bit under the weather and pushed through it. I find out today that Meatheads have a soft spot for toy dogs and holding handkerchiefs. Bratwurst took us out with a great prayer.

Announcements:
Big event to support Commitment this Saturday 12/19 -at Weddington High School 0630 to 0730. Great time to bring out and FNG.  Outhouse vs Commitment in a Challenge it’s going to be a good one.

Sign up for Joe Davis run and preview the route for those planning to post at Devil’s Turn http://f3nation.com/2015/12/16/preblast-devils-turn-different-location-1217/

New site Cuthbertson Middle School this Friday #F3Impromptu – Check Twitter for details or follow Doc McStuffins and Dasher

Dromedary PreBlast: Leave it all on the hump

The plan is simple, but the repetition will prove to be painful. The parking lot planner at Marvin Ridge  had a great idea by planting those trees down the center of the parking lot.  In hind sight and I assume they meant for us to run suicides with the trees as markers. Good call!

There is a 515 prerun (ebenezer scrooge pace) for those interested.

We’ll need to do said exercises to keep it nostalgic and some warming up to get the blood flowing. Then partner up because it’s just better to share in the pain and not leave pax in the dust (you know who you are).

P1 & P2 (run suicides along the 9 trees)
Round 1 – just run to get the hang of it.
Round 2 – run add a 1 hand release merkin at start line at each return.
Round 3 – One Burpee
Round 4 – One LBC

AMRAP until 0614

Moe from the Three Stooges put it “We are getting nowhere fast!”