Author Archive Stump Hugger

Zombies take over Stonehenge

19 decided it would be a good day after all the threats of Zombies to post at Stonehenge (language) to see for themselves what all the fuss was about.

 

 

 

Bloody Moleskin:
It was an honor to lead again today. Mr. Bean calls it a VQ if you never have Q’d Stonehenge. Now I think I understand why! Great group of guys posting today. Thanks to Tiger Rag for bringing the iron and so graciously setting up. Also for the closing prayer. Tclaps to TR and Outback for a little pre-run before the post.

Items of Interest:
GLADIATOR GAMES V ON 12/12/2015 – all levels of fitness are welcome. Step up and post!!

2016 Joe Davis Memorial Run – Support our Brother Rock Thrill as his event changes lives!

Area51 Christmas Party on 12/12/2015 – Look for tweets and info

Passport to the World

No signs of a prerun or any attempt besides YHC knew it was run heavy and hinted in the pretweet the plan for the day. But the PAX ignored the warning and posted regardless.

Short mosey over toward the world for the COP

COP
SSH X 50 IC
Slow Prisoner Squats X 10

Main Event
Around The World In 80 Burpees
The entrance to the middle school I noticed this structure begging to be worked into a Q.  I am sure there are some who would want to climb it or crawl inside (save that one for Ice9) the plan was simple 5 Burpees at the 4 points around the world then run out to said lamp post knock out 25 little baby crunches. Repeat 4 times. Random planks led by Transporter.
Round 2 run around the world 4 times then back to said lamp post – then 3 laps – 2 laps – 1 lap.  Throwing in mix back of planks, CDD’s, hand release merkins. Not to mention a whole gaggle of 10 counts.  Yes, we were getting gassed!

Split group into 2 teams a fast team and a team not as fast as the fast team. “Slow” team Indian Run – “Fast” team Cowboy Run.  Simple! make the faster guys work harder and the slower guys keep time.

Break up teams for a 10 pax Indian Run back to launch getting in one full rotation. Then AYG to cars and leader starts Mary. Dolly, Russian Twist, Oblique Crunches, etc. Done!

The Moleskine:
As the PAX gathered it’s a known fact that some newer PAX tweet and twitter the fact that they don’t get twitter.  Whateves….then it was said that the F3 lexicon language was too tough to follow .  Once we took off toward the middle school I heard some mumble chatter about hoping we were not running the whole 45 min. YHC is here to please that method of thinking out loud.  Nutter Butter took us out with a fine prayer.  This AO is as unique as those who step up and Q.  Please sign up this link www.signupgenius.com/Dromedary or contact Bratwurst or Bananas  Today was a privilege to lead this group of fine men, Aye!

Need to be Committed

Stumphugger posted on behalf of Camacho

You ever have that feeling that you are about ready to substi-Q and you did not plan on it.  Another pax gives you that look as if to say “one of us is about to lead this bad boy”….well that is the feeling Transporter and I had on Saturday. I knowing full well he just drove in from Wisconsin after doing his own American Pickers…he had the you-haul loaded down. He claims it’s his mother-n-laws, but a guy named Transporter is not hauling Mom’s sofa.

The Q is late…….this Q is always late….

Thang:

Transporter lead SSH X 25
Merkins X 20

on 2 wheels flies in the Q. *Disclaimer “Since the Q was stricken with amnesia at the end of the post not knowing what a twitter was, a back blast, or a phone is. Then I cannot take responsibility for what I am about to say took place or did not take place”

Big hill run down – run up backwards X 15
Bridge lunge walk
Field for Jack Webb – up to 35
Pax round robin – ab work X 15
Head to track – Indian run 2 laps.
Stop after Q makes it to lead – merkin, SSH, Mountain Climbers
Another lap each time change to outer lane – merkins, SSH, MC
And another lap…same thing….
again…..blah-blah-blah
Leave track – bridge lunge walk
Over to steps by school – split pax in half run down and around – switch
Run around school – stop for some people chair, derkins – rinse and repeat! Once more to waste time. Head to COT – Dun

Skinny:
Today was not a good day to take out an FNG and show him the ropes. But he said yes.  And I was not about to post-pone it for my sake. But just between us I skipped a whole lotta S___. I got 99 problems as it is and recovering from today was not on my plans. Sorry Ice9…
We had 2 FNG’s a guy that Bouncer had EH’s from his job name Tony. He was from Detroit and had the tribal tattoos and the bad @$$ look. He got named Kid Rock pretty quick. My FNG Glenn that I had seen around the hood. Turns out to be a Physics teacher at a high school. That landed him the cool title of Atomic. Both FNG’s were going at it this morning 110%. Great take out by Transporter!

Other Stuff:
Something about BRR needs stand replacement runners and drivers
Another Mudrun

If your new and have posted a month or so please sign up to lead a workout. It’s a lot more fun than posting and you get to lead great men.

Please sign up to post to back blast or create back blast and preblast at this link http://f3nation.com/contact

If you Q it then you tweet it. Sign up for Twitter and follow https://twitter.com/F3Area51 to keep up with what is happening around F3. If you are unsure how to use Twitter it’s as easy as when this first came out Good Buddy

Stumpy

Soul Crusher

18 men plus 1 FNG decided to throw caution to the humidity in order to embark a new journey into the unknown.

That Thang

Honey Bee gave instructions on what to do with your hands while you run. He calls it “Hips to Nips” hands held like a toy gun. This is a new topic that HB will go over in the coming weeks. All around form and warming up. Good stuff!

.8 mi warm up run North to Hwy 51 at fellowship pace.
Cross hwy 51 most of the PAX took off.
A few PAX did a mini warm-up toes in, heels high, high knees

All of the PAX accept for YCH took the Red Pill and ran the route from hwy 51 to Colony twice. This puts you at a close 6 and a half miles. Prohibition is a good example of this route https://www.strava.com/activities/332573237

The Moleskin:
Mr. Bean – Tells YHC he has been running this route doing a little secret BRR training putting down 14 to 16 miles home. #impressive
Haggis – Has been on a runners rampage. The man crushed tread nightly YHC heard 2 hours time, plus runs this last weekend after the half. I heard some talk of the legend taking some rest time – Good call!
Honey Bee – Sleeveless and promoting new dance moves was after it this morning https://www.strava.com/activities/332630097 smiling ear to ear about the new route and what it offers in options for Devil’s Turn.
Turkey Leg – Those turkey legs are fast. With no watch to prove just how fast you’ll just have to ask Frasier.
Hops – Always asking the questions. YHC likes questions that means somebody is paying attention. Was hoping to get a history lesson about Anson county for the FNG. Hops did know that the Pee Dee river runs through Anson Co. But not a worthy FNG name.
Abacus – The quiet laid back easy chair Abacus.  Always eager to push his pace work for the Red Pill. #thetallcoolone
Hopper – Looks to be shaking the pencil arm Fast Twitch runner image. Great run out there today bro!
Spackler – Glad to have you out. Know you have some pain you are working through and you had a strong run this morning. I heard some mumblechatter about wanting Spacks job (sleep late – open laptop for 1 hour – close laptop – beer – take a nap – beer – watch Golf – beer – go to bar)
Champagne – When Frasier went Metro on us. I figured at least Champ would reveal his guns.
Krypto – Mentions to YCH in pass back to the COT that he has been out for a while. Glad to have you back out in the gloom. Hope to see you next week!
Funky Cold – He has the best name. Not sure if he thinks it’s a cool name, but YHC likes it!
Sanka – Was on fire today. I caught him going down a hill as he was heading up.
Prohibition – Very strong run (see his Starva link above) watch out Pro is going to crush the full he has coming up.
Marvel – I saw this guy at the start and then at the COT that’s a good thing. Means he was after the hills.
Frasier – Gets all the PAX attention when he goes shirtless with just the reflective vest on. This has a term “Metro” I guess us Southern boys keep our shirts on and uptown funk likes to take it off.
Strange Brew – At 0556 I meet Brew and he is heading for round 2. Not that he needs to get back to the COT in time. But the man takes the Red Pill whether he likes it or not. Strong will wins the race over pace any day in my book.
FNG “Mistaflex” – Our FNG was EH’s by Marvel and wearing a shirt reading “Instaflex” some compound to help you get stronger. We landed on the name Mistaflex. Not to be confused with Mistabone (lets see who gets that one). Welcome to Devil’s Turn and I hope you return after that awful route. But hey it does not get any better only makes you better.

After informing the PAX of all the dangers on the route (low branches, raised concrete, cars, Wolfman) YHC forgot about one (mud) and took a spill in the warm-up. Hops took us out. Thanks for letting me lead I had a great time! Sound off if I missed anything! Aye

Announcements:
This Sunday Dear Abby is Qing The Murph http://f3nation.com/2015/06/23/pre-blast-the-murph-for-lt-murphy-628/

F3Dads is Saturday 6/27 Francis Beaty Park  http://f3nation.com/2015/06/02/f3-dads-pre-blast/

F3Ghostrunner is tonight at 0730 Arbo ABC – get extra miles and lots of second F

 

Preblast: Devil’s Turn – New Route

This week at Devil’s Turn YHC is introducing a new route.  Rea Rd between Colony and Hwy 51 is in final stages of it’s face lift.  This stretch of road has some nice hills, wide side walks, inviting views.  Plus it’s a perfect section for a PAX invasion!

Construction is still taking place so there are areas where side walk and road don’t line up as well as a service road.  Just like any other route it pays to watch your step, call out obstacles to other pax.  A headlamp is required along with reflective running gear/blinky lights.

We launch at 0515 from 4 Mile Greenway parking area corner of Rea and Bevington Place. Then warm up from Rea to Hwy 51. This section is not well lit. Side walk is raised at each tree so use high steps to avoid a fall.  This route is fellowship pace for .8 mi.

Pills
Standard Blue Pill (4 miles)  – Run at a comfortable pace.  Arrive back to launch early then add a recover run down the greenway.

Aggressive Blue Pill (4 miles) – Run at standard blue pill pace to warm up.  Run at a 5k pace “marathon” pace for 1 mile and then a cool down pace for 1.5 miles.

Red Pill (6 plus miles) – Run 1 mile comfortable pace then 2 miles at “marathon” pace, 1 mile at T-pace “threshold”, 1 mile “marathon” pace, then cool back down at 1 or 2 miles of a comfortable pace.

Maps for the 4 mile and 6 mile option can be found by Clicking this link
Directions for 4 and 6 mile route:
Head North on Rea and run side walk with traffic to Hwy 51.  Cross at pedestrian section of stop light over to Rea Road.  Cross over to side walk against traffic (left side).
Run to next stop light at Colony and Rea.  Turn around and return.
6 Mile route run back to Hwy 51 turn back and run to stop light at Colony and Rea (hill repeats) then bring it back to greenway parking lot for COT.
All return to COT by 0610

Once construction is complete I foresee the pax drag racing on both sides of side walk down Rea to Colony for the win.

But wait, there’s more!  Have you ever pulled a Ricky Bobby and not known what to do with your hands while running? Well this week’s DT will solve that for you.  The first 5 minutes will be devoted to topics such as “hips-to-nips”, “gently cupped hands” and “keep it on the rails”.  The rest of the run you can practice the techniques.  We will visit a new topic each week for the next few weeks.

Zig Zag

9 PAX were warned of getting what they needed rather than what they wanted. Not sure anyone was clever enough to figure out there would be running and a huge hill involved. Those who posted got the #DRP and here is what we did.

Warm-up
Hairband Half Mile *Cut short to pick up LIFO’s

Circle up
15MOM Pre-Ab Circuit
Dollies x 25 IC
Oblique Crunches x 50 IC – 25 each side L & R
Flutter x 25 IC
LBC x 25 IC
Rosalita x 25 IC
Oblique Crunches x 50 IC – 25 each side L & R
Recover

Main Event
Zig Zag
Run up around each tree (zig zag) down the middle of parking lot. Perform exercises at 3 landing zones. AYG back to zone 1 repeat – repeat – repeat
Zone 1
CCV x 100  – 50 each side L & R
Dying Cockroach x 50
Freddie Mercury x 50

Run the Zig Zag
Zone 2
SSH x 100

Run the Zig Zag
Zone 3
Burpees x 30 (20 after round 1)

While the Six completed their last round  – Ice9 called Heels to Heaven, Low Slow Flutter, J-Los, Plank Jack, and Peter Parker all IC 15 counts.

The Moleskin:
  • Abacus – Always a welcome sight to see at any Union County gathering. Maybe it was the heather gray shirt but the guy was #soup or he just sweats like that when Ice9 is questioning him.
  • Snowflake – Like the name sake the guy keeps cool. Bratwurst needed someone to help keep count or just maybe Snowflakes count was higher than Bratwurst’
  • Dasher – On the heels of Ice9 and loving the pre-ab work. I hear he’s been trying to recruit from deep within the trenches of Area51 for his new out post at Nesbit park. Good strategy. Show up for HDHH and buy some rounds with a tipsy camel. Beer = friends
  • Bananas – #Bro-lifer #Meathead rolls in late he must live nearby because he always cuts it close. I think he was trying to avoid SSH’s and I borrowed one of his comments about not getting what you want but getting what you need. I hope he got enough SSH today. Also heard him say he really needs to convert over to running something about another bro is running and he feels left out…I saw a tear… #brosgentlyweep
  • Bratwurst – Running the zig zag and buzzing by me like the Red Baron. Not sure he was trying to catch the other fly boys but putting in a solid effort none the less.
  • Ice9 – Today’s workout is designed to cater to all but should cater to those who like to get as much out as they put in. #vomit
  • Grease Monkey – Seriously somebody needs to grab this guy and take him to Foxhole and Meatheads. Great work out there!
  • FNG – Dasher is doing some recruiting out in Smellville. With the last name “Hellow” we went for Kitty.  Already taken so we went with Spanish Gato. Still a really cool Twitter avatar pick. Welcome and please come out again.
  • It was an honor to lead these fine men. This time creativity did not get YHC in trouble other than abs hurting like mad. Sound off in the comments. AYE!
  • Bananas took us out in F3 splendor

Announcements:

New Workout coming to Union County Monday’s starting July 13th Nesbit Park @ 0530 contact Dasher the site Q if you have questions.

 

#F3Commitment – Monkey Curls

12 test dummies stood around waiting to see what type of pain we could fill in an hour. Some just starred at the slamball others wanted to kick it.

COP

Mosey to side lot of school
Count off by 2
1 Plank Jacks
2 SHA
All in cadence x 25
Slow Squat x 20
Leg Scissors x 15

The Thang

Rock Burn
Grab a “lifting rock”
Monkey Curls  x 25
Staggered Merkins on rock x 25
Six Press  x 25
Repeat for 3 Rounds

Mosey to hill

Tunnel of Love on Hill
Failure – Move on!!

Mosey to field

Field Run Around
Pax circle up (small circle)
1 man runs with slamball around pax
Pax does called exercise of choice next man then so on
Burpees, LBC’s, Diamond Merkins, Wide Arm Merkins, SSH, IW, mixed bag.
Round 2 make circle larger same repeat as above
Recover

Partner up
Partner Push down field switch when needed
Partner over and under 3 times switch
Pax Tunnel of love 2 passes

Pinball Slamball
1 man runs with slamball to any location drops ball next in line picks up and runs to any location obstacle of his choice and so on and so fourth.
Take it back home

47 Burpees OYO

5 MOM with Ice9

Moleskin:
This was YHC’s first entire hour Saturday Q. Tried some new things some so so other worked well. Best part about today was having Hot Pants post again. He was on IR before he joined #Dromedary & #Commitment glad to have you out again. Good job modifying where you could!

Dasher was quiet with the mumblechatter today (VW’s are normally loud). Probably because I could not hear him over Ice9 & Bratwurst. I think the Monkey Curls hushed most of it.

Yes I had a Q fail. #whatever 

Welcome FNG 004! This is what happens when another 007 themed brother brings you out. It seemed that Zeb is a 4th gen and that is where we landed. YHC decided to call out that turning 47 was in the next sunrise. I did the 47 damn burpees! Ice9 did his with the sounds of last evenings dinner coming back. We did have a #TBQ amoung the pax. It could be that wearing all long clothing warmed up the bowels. Good thing that track is open huh. Although plenty of wooded areas and leaves. It was an honor to lead today and a great place to get smoked!

 

 

 

#F3Dromedary – Cowboy Runs

12 Pax came to a Wednesday workout wondering if YHC would bring a moderate workout or some #weaksauce due to an injury. Oh Hell No!

Warm Up

  • SSH x 30
    No time for anything else…

The Thang

Find me if you can
Mosey over to rock pile,  partner up and grab one rock per team
P1 runs with rock counter clock around the high school parking lot
P2 runs clock wise to find P1
Once found P1 & P2 perform called exercise together
P2 takes rock continues in same direction P1 continues opposite direction
Flap Jack

  • Round 1 – 20 Merkins
  • Round 2 – 20 LBC’s
  • Round 3 – Burpees
  • Round 4 – Monkey Humpers

Between sets P1 & P2 run back to launch – Ice 9 calls plank/heels to heaven waitin on the six. We all launch each round together.

Return rocks

Cowboy Run (Lead man runs to back of line) cycle through until we arrive at concession’s

Mosey to steep hill beside track
Hill Repeats

P1 runs up hill tags fence and runs back along edge
P2 does called exercises until P1 arrives
Flap Jack
Round 1 Merkins
Round 2 LBC’s
Round 3 Plank Jacks

Mosey back to COT

­

COT

MOLESKINE
This workout looked good on paper and it looked horrible at early AO scope of the grounds. When the celebrity pax started rolling in YHC knew it was a go on the plan. Being creative will get you in a heap of trouble if it fails. This workout was planned so that fast runners get what they need and then some, while the six getting extra run time. It sucks regardless of your playing level.  I heard one of the pax call out that Ice 9 was Q-Jacking. Not the case, I asked Ice 9 to keep the swirling snakes busy to wait on the six. Besides Ice 9’s aggressive attitude is infectious. It was an honor to lead today! Great take out by Snowflake. Aye!.

 

 

The Matrix – StumpHuggers

Old Stump

 

11 men decided to disobey the fartsack this morning and join YHC for his 1 year anniversary posting. The Q had not been back since the day things went bad.

Here is how it went down:

Mosey to back parking lot for COP

Disclaimer
COP
SSH X 20
IW X 15
SH (StumpHuggers) X 10 (Asphalt warms elbows quickly)

Mosey to the field Partner up (short side of field – P1 on one side and P2 the other – meet Partner in middle of field)
P1/P2 – Bear Crawl – meet for 20 Bear Crawl Push-ups – Run back to start
P1/P2 – Walking Lunge – meet for 30 StumpHuggers – Run back
P1/P2 – Run – meet for 50 LBC’s
Rinse & Repeat:
P1/P2 – Bear Crawl – meet for 20 Bear Crawl Push-ups – Run back to start
P1/P2 – Walking Lunge – meet for 20 StumpHuggers – Run back
P1/P2 – Run – meet for 50 LBC’s
Rinse & Repeat:
P1/P2 – Bear Crawl – meet for 10 Bear Crawl Push-ups – Run back to start
P1/P2 – Walking Lunge – meet for 10 StumpHuggers – Run back
P1/P2 – Run – meet for 50 LBC’s

Line up for SSH Indian Run

More Partner Work
P1 Runs to lighted pole and back while P2 – StumpHuggers
Flap Jack
P1 Runs – P2 LBC’s
Flap Jack
P1 Runs – P2 Plank Jacks
Flap Jack

Mosey to the tree stumps
P1 runs to 3rd lighted pole P2 Dips
Flap Jack
P1 runs – P2 Step-ups
Flap Jack

Mosey to school wall Peoples Chair
30 regular
30 stick em up
30 zombie
30 regular
Recover

Indian Run back to far end of field toward McKee Rd

PAX run to lighted pole PAX choice Alf with 50 Merkins

Partner Work Again
P1 Run log of field – P2 StumpHuggers
Flap Jack
P1 Run – P2 PAX choice Crab Cake with Burpees
Flap Jack

No time for Mary

COT

Moleskinnedknee:

1 year ago today an over weight outta shape 40 something posted in the dark with a bunch of crazies. Still a little heavy, just as crazy and loving every painful second of it. Alf does not like Bear Crawls and we did a lot of BC’s today. YHC tried to bring pain like that fall or just plain suffering in general. The SSH Indian Run sure was easier than the Burpee Indian Run (save for later). PAX thought YHC ran out of ideas toward the end not really just shifting the plan a bit. Thanks to Outback for posting from S.C.  It was an honor and blessing to lead today. Sound off below

Don’t forget to support the New workouts:
Dromedary –  Wednesday’s 0530-0615 Marvin Ridge High School
The Brave – Friday’s 0515-0615 Ballentyne The Vine restaurant
Overdrive –  Friday’s 0530-0615 Indian Trail Sun Valley Middle School
Commitment – Saturday’s 0630-0730 Weddington High School

#F3Dromedary – and why would we not?

Partner Work

3 PAX posted in the 2nd worst day at the new AO. I knew that without a doubt I would not be alone in soggy wet cold this morning. We just need 2 or more to make it a PAX.

The Thang:

Mosey around the parking lot stop half way for the COP
SSH  X 25
MC X 15
Recover

Mosey to find a nice incline in the parking lot. Partner up
Partner 1 – Runs the hill
Partner 2 – LBC’s until P1 returns
Flapjack:
Partner 1 – Runs the hill
Partner 2 – Stump Huggers until P1 returns
Flapjack:
Recover

Mosey over to hill by stadium: (step in as many puddles as you can)
Bear Crawls up hill run down X 5

Mosey to middle school to find shelter:
Circuit work:
Dips X 25
Burpee X 1
Dips X 25
Burpee X 2
Dips X 25
Burpee X 3
Dips X 25
Burpee X 4
Dips X 25
Burpee X 5
Bananas called for 5 rounds of:
20 Step ups
5 Derkins
Recover

3 Lil Indian Run around school (get lost – AO is freakin huge)
Stop off for some LBC’s X 25
Stump Huggers X 5

Circle up for 6MOM (PAX choice in Candence)
Flutter
Rosalita
LBC
Prisoner’s Squats
IM

Moleskin:
Good work out there today. Lots of second F the only way to keep it going. The quote of the day belongs to Bananas. YHC did some recon work over the weekend and found a nice steep hill by the locked stadium.  At the site of the hill Bananas asked what would we be doing? Bear Crawls I answered! Bananas says “and why would we not?”

Hot Pants Veteran Marine will not disappoint.  I knew he would be out there this morning and no complaints would be had by YHC or Bananas.  A day like today is one in which deep down you look forward to posting because you know your F3 brothers are looking for you.  Strong work by Hot Pants makes YHC work harder. Plus I find out today we live in the same hood.

YHC came up with an ignorant exercise called “Stump Huggers” and yes it’s official.  See F3 Exercises to read all about it. These were crowd pleasers especially on the cold asphalt. It was an honor to lead this morning and close us out.

Have a blessed and Happy Thanksgiving!