Author Archive Young Love

Behemoth

12 vigorous men rolled in to the AO eager to meet the day on their own terms. Warm vehicles left behind, greetings exchanged and disclaimer proclaimed, this is what they did:

The Thang

Shake off the dust with a little pre-game run around the parking lot, mixing in the standard buttkickers, high knees, backwards run and shuffle-steps with some pylometrics thrown in for good measure. Circle up in the coldest portion of the southern parking lot.

COP

  • SSH x20
  • Imperial Walkers x20
  • Low-Slow-Squats x20
  • Mountain Climbers x20
  • Merkins x20, plankwalk 5 paces left
  • Wide-arm Merkins x10, plankwalk 5 paces right
  • Diamond Merkins x10

The Beastly Beast (aka. The Behemoth)

  • Run to northern parking lot, stopping to pick up a medium rock/stone along the way.
  • Line up for the Beast (run to 6 spots, perform called exercise at each location) – warning, this one has been super-sized:
    • Merkins x6 x6
      • Burpees x10
    • Squats x6 x6
      • Burpees x10
    • Overhead press (with rock) x6 x6
      • Burpees x10
    • Flutter-press (with rock) x10 x6
      • Burpees x10
    • Bear crawl x6, jump squat x6 x6
      • Plankorama
    • Suicides
    • Squat (with rock) x6 x6
    • Curl/Overhead Press Combo (with rock) x6 x6

The Finisher

  • Run to rock/stone pile to return rock/stones, stopping along the way for Jack Webb
  • Jack Webb: 1 Merkin / 4 overhead press (with rock) … to 5Merkins/20Presses
  • Return rocks and circle up for 3 MOM performed with #angryman cadence

Moleskine

  • Smaller crowd today provided for a fair amount of mumblechatter towards the beginning of the workout. Not much chatter towards the end…
  • #angrywhitesedan made its now routine appearance. Fortunately, no one was run down and as we were all armed with stones/rocks, #angrywhitesedan sped away quietly into the gloom.
  • Rocks v. stones. I’m neutral. Either way, they are heavy.
  • I advised folks to choose a medium-size rock/stone for today’s activities. Most ignored me and grabbed one of the usual suspects. Hefting our small boulders made the distance run grow exponentially.
  • Behemoth – biggest born of earth – upheaved His vastness. Seemed like a fitting name for our supercharged beast.
  • I’m pretty sure we did a few more rounds on the Behemoth, but I honestly can’t remember what they were. I decided not to make stuff up and didn’t want to oversell ourselves or make it seem like we were any more impressive than we claim ourselves to be, so I limited the reporting to that which I could actually remember. #truthinadvertising #fairandbalancedreporting
  • #angryman cadence made a brief appearance during the 3 MOM. Couldn’t help myself – I was just trying to count and breathe at the same time.
  •  O’Tannenbaum continued to throw down an impressive performances of physical strength and dexterity. The rest of the PAX wasn’t too shabby either.

Announcements

  • It’s time to sign-up for the Spring MudRun. F3 is shooting for 700 PAX so get yourself (and your team) on the bus! Look for the pre-blast from Madame Tussauds.
  • It’s time to show interest for the BRR. Area 51 has filled 6 teams and is looking for more. Reach out to Turkey Leg if interested.
  • Olympus is looking for guest Qs – reach out to Ickey Shuffle if interested

 

When you wrestle a skunk, you might get stinky.

24 men ate their Wheaties, girded their loins and brought out their big boy bells to have a go at the roughest, toughest, nastiest workout in the AO. Standard to form, the more you fought this one, the worse it was.

The THANG:

  • Warmup: Partner up and Catch-Me-If-You-Can from high school lot, around outer loop of church, to middle school lot (approx. .66 miles). Partner 1: Farmer Carry run; Partner 2: 10 merkins and chase partner 1. Flapjack as necessary.
  • Plankorama, SSH and IWs for all to regroup.
  • Instructions: Welcome to The Challenge
    • Written in chalk on the pavement so you don’t forget: do these exercises in order, finishing each exercise before moving on to the next. Alternate R/L hand as needed. Move as quickly as you can to complete The Challenge in the allotted time.
  • The Challenge:
    • 50 KB Snatches
    • 10 burpees
    • AYG around parking lot (take shortest line possible — approx .25 miles)
    • 50 Russian Twists (R/L = 1)
    • 10 burpees
    • AYG around lot
    • 100 2-Hand KB Swings
    • 10 burpees
    • AYG around lot
    • 50 KB Squats
    • 10 burpees
    • AYG around lot
    • 100 high pulls
    • 10 burpees
    • AYG around lot
    • 100 merkins
    • 10 burpees
    • AYG around lot
    • Extra Credit (when finished with The Challenge, perform as follows until time is called): 20 Flutter w/KB press, 20 2-Hand KB Swing, 20 KB Push Press, 20 Good Mornings.COT

COT

Moleskine:

  • Yes this was a repeat of a workout I Q’d back in August. It sucked then, it sucked this time. No break, keep going, beat the chalk. Lifting is hard, running is not a break and burpees are awful.
  • Special allowance was made for about 1/3 of the PAX who wanted to bring a couple different bells to the party: partner with yourself and figure it out. Consensus was that this was a bad decision – CMIYC sucks when done solo.
  • Props to the folks who brought out their big boy bells. A couple guys even decided to step it up a notch this week. Let me know how that feels in the morning…
  • Props to Header and Freedom, arriving early to put in some miles.
  • Nice to see Zip-a-dee aka. Zippidee back at Skunk, finally deciding to drive all the way in from the hinterlands to see us. It’s been too long, friend. Hope you come back soon.
  • Not much chatter from what I could hear, but I never felt alone out there. A few encouraging words and helpful grunts kept the pax going after it.
  • Thanks for the opportunity to lead, Harley. Always enjoy it.

Hopping through the Gloom

9 men came in from out in the cold…check that, they came out from the warm and into the frosty gloom to shake off the weekend the only way we know how. We proceeded to run around in circles and do a few calisthenics. Then we prayed, shook hands and went home.

While all of that did happen, here’s a bit more detail for those taking notes at home:

  • 5 minute mosey around the school, shake off the cobwebs and play a couple games of hopscotch (aka. agility training)
  • COP full of standard F3 calisthenics: SSHs, Imperial Walkers, Squats, Merkins, Mountain Climbers, Plank, Flutter.
  • Mosey to far side of track for 11s: hand-release merkins on one side, run across infield of track for jump squats.
  • Mosey to wall for the Terrible Triangle: 20yds wall walk (balls-to-the-wall shuffle to the right), 20 yds lunge walk across parking lot, 30 yds (the hypotenuse of the triangle) burpee broad jump back to start. Repeato.
  • Mosey to playground for circuit work: 20 knees-to-elbows, 20 squats, 20 merkins (decline/incline/decline/incline on curb). Complete 4 circuits.
  • Run (running out of time) to field for The Finisher: starfish with merkin/squat/LBC/merkin/squat combo. LBCs until the 6 is in.
  • LBCs x20
  • Run home
  • COT

Moleskine:

  • Agility Training: This is the beauty of F3. When else can 9 middle-aged men play around on a hopscotch course? It’s 0530, dark and cold. No one else is looking and we can behave like the boys we truly are. It wasn’t mentioned in Freed to Lead, but I’m positive one of the reasons we like F3 is because it’s one of the few times we can act like kids rather than the respectable adults we are supposed to be.
  • O’Tannenbaum: Dude was awesome today, Flying around the exercises like a thoroughbred, owning the rest of us like a boss. I used to be able to keep up with him, but he has definitely discovered a second gear that most of us have yet to uncover. I hope that someday, I can be like him.
  • (Disclaimer: While O’Tannenbaum was definitely running well today, he also mentioned that he never gets a shout-out when he knocks the cover off the ball. More often, we make sure to note that he was late, or lost, or really wet, or wore an old-style football helmet, or wore really old sneakers (I think they actually pumped up), or wore a t-shirt that said “coach” when he Q’d with a whistle… Anyway, I figured the guy was due a shout-out, instead of a reminder that he is often late, or lost, or really wet, or wore an old-style football helmet, or wore really old sneakers, or wore a t-shirt that said “coach” when he Q’d with a whistle…)

Announcements:

  • Talk to Alf if you would like an invite to Q-school. If you regularly Q The Matrix and would like to do so better and/or find out a little more about why we do what we do (i.e., the intentionality behind things), Q-school is the place for you.
  • More announcements in the email of the week. Said better than I can do so here. Read it if you haven’t yet.

 

Exercises That Belong to the Gloom

Now that the holidays have ended and the convergences have gone away, Kevlar was back on the normal schedule. Every workout has its own unique personality and the PAX at Kevlar definitely expect a strenuous beatdown mixed with some type of frivolity each and every Friday. Bulldog handed me the keys to the Q and away we went:

  • Warmup mosey around high school and middle school parking lots with a flyby of the admin building, ending up back in the middle school parking lot.
  • COP
    • merkins x25
    • imperial walkers x20
    • merkins x20
    • mountain climbers x20
    • merkins x20
    • peter parkers x20
    • 8-count bodybuilders x10
  • Divide up into 2 groups (groups 1 and 2) and partner up (partners a and b) within the group:
    • Round 1:
      • Group 1: Partner 1 runs to left-side stairs, touches door at top, runs back while Partner 2 does step-ups on covered benches. Partners flapjack.
      • Group 2: Partner 1 runs to right-side stairs, touches door at top, runs back while Partner 2 does derkins and dips on uncovered benches. Partners flapjack.
      • Groups 1 and 2 Flapjack.
    • Round 2:
      • Group 1: Partner 1 runs to left-side stairs, touches door at top, runs back while Partner 2 does single-leg squats on covered benches. Partners flapjack.
      • Group 2: Partner 1 runs to right-side stairs, touches door at top, runs back while Partner 2 does carolina dry docks and incline merkins on uncovered benches. Partners flapjack.
      • Groups 1 and 2 Flapjack.
  • Walk/Mosey/Run to upper parking lot for a true 6MOM:
    • typical mary stuff: LBCs/flutters/superman/plank/reverse plank/backscratcher/dollies
  • Pick a parking spot at base of hill. Proceed to “the Finisher”:
    • Sprint up hill / 10 merkins at top / mosey back down
    • Bear-crawl up hill / 10 merkins at top / mosey backdown
    • Sprint up hill / 10 merkins at top / mosey back down
    • Broad jump up hill / 10 monkeyhumpers at top / mosey back down
    • Sprint up hill / 10 monkeyhumpers at top / mosey back down
    • Broad jump up hill / 10 merkins at top / mosey back down
    • Sprint up hill / 10 merkins at top / mosey back down
  • Run home
  • COT

Moleskine:

  • Fun times at Kevlar today. Friendly mumblechatter going during most of workout – except for the running and the sprints, which was at least half the time… Folks must have been excited to see each other again. Felt like a mini-family reunion. Good to see Pickle back from his semester at Clemson. Good also to see O’Tannenbaum at Kevlar. FNG to Kevlar, even though it has met at his church every Friday for the last couple years…
  • Been a while since we did the 8-count bodybuilders. Now I know why. #Qsmoker
  • Everyone seemed to be doing well on the stair runs, but special props to Busch for pushing some of us (me) to go faster. If I’m going to be any stronger/faster/better in 2015, gotta prepare to be a little uncomfortable. Thankful for the push in that direction.
  • Been a while since we’ve done a full 6MOM. Now I know why. #sorebelly #hurtstosit #dontmakemelaugh
  • As we lined up for The Finisher (appropriately named, Bulldog) I disclosed that this part of the workout was something I had seen someone do at the park last week. Yes, that someone may have been female. But in my defense, (a) I was at the park with my family, and (b) it was my M who suggested I bring the workout to the guys on Friday morning. And no, the someone-who-may-have-been-female did not do any monkeyhumpers. There are are just some things that should never leave the gloom.
  • Or be done when a car is passing by at 0610…

Announcements

  • Sign-up for the movie. Ms invited. See website/email for more details.
  • FNG Resolution Saturday: Convergence for many workouts (Olympus/The Rock/Stonehenge) at Ascent tomorrow. Bring your neighbor or that buddy who hasn’t posted in awhile. EH him today before he’s too hungover to make it.

The Rain before Christmas

Twas the morning before Christmas, when all through the AO, all the PAX were converging, coming through the rainy gloom. The plan had been laid by the SiteQs with care, in hopes that pain would soon be doled out there.  The PAX arrived, all snug in their cars, and Mermaid in his bright yellow and I in my black, had just stepped out to see if it was wet. When out on the blacktop there arose such a clatter, Semi-gloss had arrived and had forgotten his sleeves. Disclaimer was given and away we all ran, to COP for the THANG that began just like this:

  • Warmup mosey around the parking lot, circle up for brief COP:
  • 100x SSH
  • 20x Imperial Walkers
  • Count off to form 3 groups. Group 1 – Mermaid, Group 2- Semi-gloss, Group 3 – Young Love
  • The groups the ran through 3 stations that went generally something like this (subject to Q audible):
  • Station 1: Triple-nickel on North Face
  • Station 2: The Beast in the Entrance #1 Parking Lot
  • Station 3: Bench work (dips/derkins/step-ups) under pavilion, running to outfield/soccer field fence and back between sets.

COT

Moleskine – St. Nick Edition

– Welcome to Anvil. For those who were visiting Anvil for the first time, yes this is a great AO and we are happy to host you. Feel free to come back and visit from time to time. Yes, it usually rains here. Today God stepped up his game. Good thing we were on high ground (build your house on the Rock). Hope you had a towel in the car … and a change of clothes.

– The field usually drains pretty well. Probably still does drain pretty well. Tough to drain well when the rain is coming down that hard, though. Many of us found out the hard way that (a) the muddy hill is slippery (very slippery, right Hairball?) and (b) it takes a special breed to enjoy sloshing through the muck 4 times (his mother was a mudder?)

– Props to the folks who performed the triple nickle on the slip-n-slide formerly known as North Face. Very glad to see no one was hurt. There’s a reason we have a disclaimer.

– Great time at the coffeteria after. Seems that most were able to stop by, lured in by the promise of a hot cup of coffee, no doubt. Sorry if you missed it, hopefully you can stop and join us next time. The 1st F only makes the 2nd F all the sweeter.

– That’s all I got. Feel free to comment/banter/heckle below.

Merry Christmas, Area 51!

TripTripNick

During this time of year, things can get a little stressful. Everyone has a deal that needs to get done before year-end, a client that needs to be reached before the holidays, an errand they have to run while on the way home from work and three Christmas parties to attend this weekend with all your best friends (and their friends who you see once a year, only at these very same parties). This morning Anvil shattered those frustrations, providing 45+ minutes of workout specifically designed to distract you from those pressures and prepare you for the day to come. Who am I kidding, I only planned the workout part. The rest of it came from the PAX:

Quick disclaimer then little baby warm-up run around 1/10 of the parking lot with a treacherous version of backwards/forwards run and a little stop/start action mixed in for fun.

COP

  • 50x SSH
  • 20x Imperial Walkers
  • 15x Merkins (slow cadence, good form (aka. Selection quality))
  • 20x Low Slow Squats
  • 15x Wide-arm Merkins (Selection quality)
  • 20x Flutter
  • 10x Stagger-arm(L high) Merkins (Selection quality)
  • 20 Sister Mary Catherines OYO
  • 10x Stagger-arm(R high) Merkins (Selection quality)

Fast mosey to soccer fields – Line up on field, facing hill for The Triple Triple Nickel (aka. The TripTripNick) (copyright pending)

Triple Nickel #1 – 5 jump squats at top of hill, 5 hand-release merkins at bottom. Repeato 5x. Run around entire field when done. Plankorama while waiting for the six.

Intermission – Tunnel of Love x2

Triple Nickel #2 – 5 CDDs at top of hill, 5 sister mary catherines at bottom. Repeato 5x. Run around entire field when done. Plankorama while waiting for the six.

Intermission – Seek and find — line up shoulder-to-shoulder, bear crawl forward until 4 cones are found (approx. 60 yds)

Triple Nickel #3 – 5 Burpees at top of hill, 5 turkish getups at bottom. Repeato 5x. Run around entire field when done. Plankorama while waiting for the six.

Mosey home for a 0616 COT

 

COT

 

NMM

  • Lots of fun stuff today. First, great crew this morning. Always fun to see what mix of folks join in the gloom. Today brought out a great bunch of chatter as well as plenty to chatter about. I think we all had a little bit of stress to offload for a bit. Being guys, we were more than willing to put off responsibility for a little while and behave like the boys we are.
  • Speaking of that, noticed the new “Children at Play” signs posted all over Calvary’s parking lot. I’d like to think we had something to do with that.
  • No #angrywhitesedan sighting although we were almost run over by #randombluecrossover. During the warm-up lap, I purposely avoided the vehicle as it pulled into the lot and sped toward the church. Then, moments later, had to halt the PAX in their tracks as the same #randombluecrossover pulled a reverse and came speeding back across our path. Thankfully, we are nimble.
  • Note to self: although #disclaimer is sufficient, still probably not a good idea to pull the PAX out of a backwards run straight into a forwards run, without turning around. Looked like a random game of Red Rover Red Rover broke out.
  • Chatter was awesome during the COP. I didn’t hear any of it though. #focused.
  • Something about Hannibal looking like an elf, though?
  • Come on, y’all love the Tunnel of Love. What’s not to love? Lots of planking. Crawling on the ground. Getting too close for comfort to Runstopper’s tights. See, nothing but Love there. Two times? Even more to love.
  • So our search and rescue mission was an epic failure until Drop Thrill rolled into COT carrying 3 cones. I thought for sure I’d have to do a solo recon. Props to you Drop Thrill. Mission Accomplished!
  • Big Top = Big Bikini? Big Top is 6’6”. M Big Top is not. When Big Top decides to wear his M’s running vest, let’s just say it comes up a little short. At least he was reflective, sort of. Didn’t really help with #randombluecrossover.
  • I considered trying to post the boisterous banter from today’s name-o-rama, but I’ve decided against it in order to protect the innocent. I also might find the recording useful someday when I need a favor. Always good to have a wrestler in my corner.

 

Announcements

  • HDHH on as usual.
  • Special edition HDHH occurring right about now (1700) at Good Bottle. If you are working Uptown while reading this, stop what you are doing, swing by Target, buy a toy and take it to Good Bottle. New toy = raffle ticket so they can give you free beer and so kids (Toys for Tots) have a present on Christmas.
  • Joe Davis Run – sign-up and run
  • Convergence next week: 12.24 at Anvil. Guaranteed good times. Well, at least, less stressful times. It’s Christmas Eve morning, what else are you going to do?
  • Unbreakable movie even – check the preblast and weekly email for details

Hammer Strike

Shovel flag planted (thanks, Mermaid) and disclaimer proclaimed, 16 studs marched off into the gloom for the weekly Anvil beatdown. Here’s what we did:

The THANG

Divide into 2 groups based upon weight. Pick a partner from the other weight class. Partner in hand (figuratively for most), mosey to the rock pile and pick a respectably heavy rock. Raise boulder to shoulder and mosey to the COP.

COP

  • Drop boulder (avoid toes)
  • SSH x25 and Imperial Walkers x20 — important joint loosening, blood flowing exercises.
  • 10 burpees OYO
  • Pick-up boulder to perform Rock Combo: squat/curl/overhead press. 10 Rock Combos OYO
  • Drop boulder

The Circuit

  • Run to Entrance #4, bear crawl down first half, run to bottom, 10 hand-release merkins, sprint up Entrance #4 and run back to your rock.
  • 10 burpees OYO
  • 10 Rock Combos OYO
  • 10 hand-slap merkins w/partner
  • Run to bottom of North Face, sprint up North Face, 10 jump squats, run back to your rock
  • 10 burpees OYO
  • 10 Rock Combos OYO
  • 10 hand-slap merkins w/partner
  • Continue with circuit until Q calls time (approx 30 minutes): Partner 1 runs toward Entrance #4, Partner 2 runs toward North Face. Meet back at rocks for burpees/rock combos/hand-slap merkins. Flapjack and repeato as many times as possible.
  • LBCs to regroup. Once regrouped, shoulder your boulder, return boulder to rock pile, run back for COT near cars.

COT

NMM:

Given that we’ve recently had 50% turnover at the site-Q level, I wanted to make sure everyone knew that Anvil is situation normal, full steam ahead. The Anvil standard was met today: use the unique variety of the AO (the “Anvil”), map out a strenuous exercise (the “Hammer”), encourage fellowship (10 hand-slap merkins = at least 10 high-fives every 5 minutes or so) and repeat for 45 minutes.

Good to see a couple new faces out there. Good also to see no tights. Tights are not part of the Anvil standard, in case anyone wondered.

Yes, this was a slightly-modified version of a workout I led back in April (http://f3nation.com/2014/04/23/relentless/). Full disclosure: I warned you it would come back. It’s a good one. 2x a year good.

#paystobeawinner: Team Radar and Lobstah Roll. We were chasing these guys all morning. Not sure which one of you was the heavy weight… which means you followed the pre-tweeted instructions and chose wisely. Well done.

Announcements

Standard fare: 3rd F Aftermath (SBUX-Piper Glen) and HDHH are every Wednesday. As one guy said, “I drink coffee all day until it is socially acceptable to drink beer.” Well said, my friend, well said.

Extraordinary fare: Joe Davis Run coming in January. Sign up for 5K and/or 10K. It’s with your F3 buddies and it’s for a great cause. Don’t think too much. Just sign up.

#soleredemption – Bring your shoes. Give them to Boutique (the Shoe Q). Going on in Area 51 until 11/22, but 11/19 is last day to deliver to Anvil. If you haven’t donated by then, leave the ones you come in.

Wave High the Flag

11 men joined forces in the gloom in order to kick this week in the teeth. After gathering around the shovel flag (more on that later), the beatdown went something like this:

The THANG

Mosey across school yard, around track and circle up under the hoops for a standard COP

  • SSHx30, IWx20, Merkinx20, MountainClimberx20, Squatx20

 

Fast mosey back across school to jungle gym for an old school playground circuit:

  • 10 pullups, 20 flutter (R/L = 1), 20 merkins/decline merkins/incline merkins. Repeato x3

 

Fast mosey over the parking lot, through the hedge and across the soccer field.

  • :30 seconds scouting through the overgrown bushes looking for the cinder blocks
  • Grab a block and carry to the sidewalk, partner up during the mosey.

 

Sprint/Block Combo: Partner 1 performs exercise, Partner 2 runs to second light pole and back (approx. 200 yds total). Flapjack and repeato (each PAX runs 2x per exercise set).

  • Exercise 1: Weighted Squats
  • Exercise 2: Overhead Press
  • Exercise 3: Dolly with Press
  • Exercise 4: Barishnikov (no blocks)
  • Exercise 5: Curls
  • Exercise 6: Burpees (no blocks)

 

Return blocks to the their home, plank up in line facing across field, towards cars.

  • Regular plank, bring left foot up to left hand.
  • Ready, set, go! Jailbreak home.

COT

NMM:

  • At 0525, Joker pulled his Civic into the parking lot with what can only be described as an odd protrusion sticking out the back window of his car. Came to find out that he had chosen today to bring the shovel flag out of long-term storage aka witness protection and deliver it to the site for proper posting. Problem is, Joker couldn’t figure out how to, in his 0-dark-30-state-of-mind, take the flag off the shovel, so he had to stick the whole thing in his econo-car as best as possible – thus the “protrusion.”
  • Joker’s grand plan for a ceremonial passing of the flag to the new site q’s (who, incidentally, have been successfully running the site for about a year) was thwarted, however, as the site q’s were otherwise occupied (at 0530 on a Monday morning). The shovel flag was planted, nonetheless, and we gazed upon it with rapturous awe.
  • Seeing as how the site q’s were nowhere to be found, Joker had to escort the shovel flag back to the undisclosed location, from which it will be returned at a yet-to-be-determined time. Joker, learning from his earlier lesson, rolled out of the parking lot with Old Glory at full attention. I was there, and it was a sight to be seen. Fortunately I took a picture. #Merica

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  • Speaking of site q’s, thanks Alf and Uncle Leo for the opportunity to lead this morning.
  • Also, if anyone is thinking of using the cinder blocks in an upcoming workout, you might want to arrive a couple minutes ahead of time so you search through the brush and find the mother lode ahead of rather than during the workout. Also, bring clippers, or a machete – the blocks are guarded by a vicious thorn bush.

 

Announcements:

  • #soleredemption: Shoe drive (to benefit the men of Charlotte Rescue Mission) is ongoing. Bring extra/worn/used men’s athletic shoes (aka tennis shoes or sneakers) to a workout near you. Preferably bring them to Anvil. Or Matrix.
  • Christmas party December 6 at Sugar Creek Brewery – see Prohibition for ways to help him organize it.

 

 

 

 

 

 

Rock Monster

rockmonster.gif

18 guys too busy to take off a Saturday to run in the mud made the smart decision to join YHC for our weekly Kevlar beatdown. Here is what happened after I uttered those familiar words, “follow me:”

Run around the parking lot 2 times to loosen up the muscles and get the blood flowing, gathering in the track infield for COP.

COP

  • SSH x30
  • IW x20
  • Squats x20
  • Merkins x20
  • Peter Parker x20

CMIYC

Run to rock pile, grab a rock and a partner and meet up at the entrance to the loop-around-the-church for Catch Me If You Can (partner 1 runs with both rocks, Partner 2 does 10 merkins and chases, flapjack when caught).

  • CMIYC to first church entrance. Circle up for Flutters with Rock Press
  • CMIYC to second church entrance. Circle up for LBCs
  • CMIYC to third church entrance. Circle up for Freddie Mercurys (Mercuries?) with head pointed downhill.
  • CMIYC to lot at bottom of stairs. Circle up for planking until the six is in.

Hill Rock Sprint circuits

Partners each grab a parking spot (needed proper spacing) and look towards hill. Partner 1 performs called exercise while Partner 2 performs called run up hill. Flapjack and Repeato until called number of exercise reps are complete. Plank until all complete the set).

  • 100 curls / sprint hill, touch road, run back
  • 100 overhead presses / sprint hill, 5 merkins, run back
  • 100 good mornings (modified to 50 to preserve form) / bear crawl hill, 10 merkins, run back
  • Pause to catch breath with 10 burpees OYO
  • 100 squats / backwards bear crawl hill, 10 merkins, run back
  • 100 squat-press / backwards run hill, 10 merkins, run back

Return rocks to pile, return bodies to parking lot, fall down.

COT

Moleskine:

  • So, Bulldog tapped me last week to lead today’s workout. We had a thrilling conversation. B “you doing the mudrun?” YL: “no.” B: “can you lead Kevlar next week.” YL: “sure.” I bring this up only to point out that, yes, we are men of few words. Also, beware when Bulldog comes tapping. You may find yourself saying “follow me” within a week (not necessarily a bad thing).
  • Halfway through the workout I was getting really tired of my rock. Then, the image of a rock monster popped in my head. Unfortunately, it wasn’t the beast pictured above. Rather, it was the little creatures (and the accompanying song, of course) that stuck: http://youtu.be/mlPdtKDLTf8
  • If that song is now stuck in your head — you’re welcome.
  • We might have done more exercises on the Hill Rock Sprint circuits, but I honestly can’t remember. Everything after my call for the backwards bear crawl up the hill is kind of fuzzy. Seriously, that might be one of the most CSAUP exercises we do. My shoulders are sore in all sorts of weird ways after that one.
  • Welcome Kiper from Raleigh. Hope you enjoyed the workout and fellowship this morning – we’re glad you could join us.

Best of luck, mud run dudes. When our wives ask us why we are drinking beer at 10 am and napping at 1, we’ll tell them it’s all in support of you guys. Seriously though, hope y’all have a blast, don’t get hurt and kick that course in the, umm, stones (see what I did there?).

Announcements

  • Hairband has decided he’s too cool for Kevlar so he’s going to start his own Friday morning site in Union County. (J/k HB, best of luck – we will miss you.) Check the F3Nation website and twitter (@F3Area51) for details. I think it’ll be at the same site as Outland (Sun Valley High), but I’ll let Hairband confirm in the comments.
  • Related point, if you’re not on twitter, you should consider joining. Massive time suck aside, it is a great way to keep the 2ndF banter flowing outside of the workouts. And it is also the primary way pre-workout KB’ing, pre-workout runs and other such announcements are broadcast.
  • Too late for today, but consider joining us at the 3rdF workouts meeting on Fridays. Closest one to Kevlar is Compass, which meets at the Arboretum Chick-fil-a. Currently considering Tim Keller’s The Prodigal God. Come for the fellowship and chicken minis.
  • Convergence workouts tomorrow. Area 51 and Outland meet as usual, Stonehenge meets at Calvary at 6 am, all other South Charlotte workouts converging with #F3TheRock at Calvary at 7 am.

Matrix Monday

Early Monday morning 13 hardy men performed the toughest exercise of all – 1 Fartsack Extraction OYO, repeato as many times as necessary – then descended upon the AO to break the daily sweat. Here is what we did:

Run around school yard, end up in middle of track for COP:

  • 50x SSH
  • 20x IW
  • 20x Low Slow Squats
  • 15x Low Slow Merkins
  • 15x Mountain Climbers
  • 15x Peter Parker
  • 15x Parker Peter
  • 20 burpees OYO

11s across infield of track: Jump Squats and Carolina Dry Docks

LBCs while waiting for the six then (all together) Flutter x25

Mosey to the wall

  • 2 minutes people’s chair (mixing in all sorts of painful ways to prolong the agony), BTW (mixing in extending arms (one at a time) and shuffling R and L)
  • Repeato
  • Repeato again

Run to jungle gym for circuit:

  • 5 pullups (good form), 20 squats, 20 merkins, run to yonder car and back, up and over the climbing wall
  • Repeato for 10 minutes

Mary:

  • Dolly x25
  • Rosalita x25

COT

Moleskine:

Alf and Uncle Leo – thanks for the opportunity to Q. My first post (A51) and my first Q (Matrix) were at McKee Rd. Elem. Always good to come back and suck down some more Kool-Aid.

Cobains for the tardy post #quarterend #dealattorney #gottapaythebills. I usually like to post my backblasts the day of, but this time I was precluded by my daily occupation.

Strong work out there from everyone. From start to finish this workout didn’t let up. I know I was pretty smoked – hope everyone else was as well.

Props to Uncle Leo. Hair was fro-tastic today.

Kotters to Matlock. Good to see you again. Been too long. Now that Floorslapper is actually showing up before the workout begins, it’s good to have someone rolling in a couple minutes past. Keeps us honest.

Announcements:

  • Outland – new workout coming soon
  • Mud Run – leave early on bus or attend Saturday workouts at Rock/Area 51/Outland (all others converge at Rock)
  • Probably more but securitization has sucked my ability to remember anything else from Monday morning. Shout out in comments if you really want to get the word out.

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