The temperature was right, but the date was wrong! 11 men showed up for the pain this morning. It was the 12 days of January on the 14th of January. Don’t be confused it was horrible.
The Thang:
It all began with a mosey to the elementary school. Halfway there, to let the hard breathers to catch up, we did 20xSide Straddle Hop and 20xEmperial Walker. The mosey continued to the wall for a short BTW and then it hit the fan….
Think 12 days of Christmas:
1. Lap (1/8 mile)
2. Burpees
3. Air Squats
4. Pull Ups
5. Lunges
6. Dollies
7. Merkins
8. Monkey Humpers
9. Lunges
10. Flutters
11. Dips
12. LBC’s
This sucker built. So, one lap and then 2 Burps. Followed by another lap 2 Burps and 3 Air Squats. Followed by another lap 2 Burps, 3 Air Squats, and 4 Pull Ups. I think you get the picture. Once you got to 12, we started to go back down. We moseyed back to the middle school for COP. Did a little Mary (LBC’s). Had a minute left. Because of a sharp comment by HairBand, the PAX finished up with 5 Burps OYO.
Over 3.5 miles of running with a lot of pain in between.
Thanks for the opportunity!
Smokey
13 men weren’t not afraid of this Friday the 13th workout and posted at The Brave.
Mosey to the Parking lot behind Einstein’s Bagels
Short COP:
50 SSH IC
15 Merkins IC
30 Imperial Walkers IC
Mosey to the bottom level of the parking deck at the Ballantyne Village, 10 merkins at each recess, alternating running forward on a ramp then backwards on the next, till we made it to the top level.
At that point broke the news that we were not going to do an AMRAP which I believe is a staple at The Brave, there was some mumbling among the PAX and MT was mentioned a few times. Then we got to work. Did a mini Burpee Marathon doing 12 Burpees every minute for 13 minutes, with a total of 156 burpees in the 13 minutes, was aiming for 15 minutes but decided to stop at 13 since this specific exercise didn’t seem to be a crowd pleaser. I got this idea from Ice9, the first time he made us do this in UC I thought that it was so simple yet effective yet brutal.
Mosey through Ballantyne Village got on Ballantyne Commons and ran to the intersection with Ballantyne Place and used one of the parking decks, at each recess 20 LBC, alternating running forward and backwards at the ramps until making it all the way to the top.
Did some Mary:
15 Flutter IC
15 Sit Ups IC
15 Dolly IC
15 LBC IC
15 Sit Ups IC
15 Bicycle IC
15 Sit Ups IC
Planked it out facing the wall and did a 5 position exercise it went like this: hand on the wall, other hand on the wall while holding the plank, hand to the ground, other hand to the ground, then do a Merkin = 1 rep, did this 15 times IC
Peoples Chair, and did 30 air presses IC
Plank facing away from the wall and did donkey kicks followed by a Merkin, did 10 reps IC.
Mosey down to the ground level and headed back to the starting point, caught up to Mario and Stump Hugger that had a head start, did some SSH at the 521 intersection while waiting for the light to change, then mosey back to the Vine Restaurant for COT.
Moleskin:
Thank you for the opportunity to lead, what a great AO and group of men. This was my first SOB Q, and to be honest I was little nervous, since this are the common grounds for some of the F3 beasts I worked out with in the past.
Thank you Thin Mint for the invitation, and SOB men for your support.
Also I appreciate the support of my UC brothers Goodfella, Hollywood and Stump Hugger that showed up for my Q, I guess I should also include Argonaut in this group since he has become a little more UC lately.
Announcements:
Savage Race in May, Tolkien’s madness has spread through the SOB land, and it seems they are all replacing the Ultimate Mud Run for The Savage, but some may be doing both?. Since this is the first time some F3 PAX will officially participate in this race is not clear yet how everything is going to go down in terms of competition, Teams, individual, etc. Also discount coupons for F3 will be coming in the future.
Saturday January 21st, Convergence for the one year anniversary of DaVinci, multiple AOs will converge there including Stone Henge and Commitment, DaVinci starts at 6:30 am at the Chick Fil A in Blakeney, intersection of Rea Road and Ardrey Kell.
Thank you Mario for taking us out.
(Posted on behalf of Lamont)
Given the recent cold snap, YHC wanted to give the pax a nice break – to the Bermuda Triangle.
Warm up:
HB mile to get loose
COP:
– SSH (30)
– Imperial Walker (30)
– LSS (30)
The Thang:
The triangle consisted of 3 pain points (PP) with a short run between each:
PP 1: Leg Blasters – 10 Squats, 10 Lunges, 10 Jump Lunges (Mary Katherines), 10 Squat Jumps, 10 Calf Raises
PP 2: 20 LBCs, 20 Flutters, 20 Mountain Climbers
PP 3: 10 Merkins, 10 CDDs, 10 Wide Arm Merkins
Made 4 trips around the triangle with increasing reps on rounds 2 and 3, thanks to suggestions from HB, Nomad, and others. Note to self for next time – the pax always want more reps.
Worked in a couple of rounds of active recovery in between trips around the triangle:
25 Arm Circles in each direction
25 Air Presses (full extension – no ear flapping)
Mosey to picnic tables for Dips and Step ups – 3 rounds of 10 reps each
6MOM:
– Rosalita (30)
– Dolly (30)
– CMB for Shep
Moleskin:
Temperatures were in the mid-twenties but YHC noted some layer stripping and several sweat angels post Mary. We got so warm in fact that it felt like we were in Bermuda, so mission accomplished and no pax were lost. Biggest challenge turned out to be how to count step ups as some of the pax chose to interpret the Q’s very clear instructions in a way that would minimize their own personal pain (and benefit). Once realized, let’s do another round correctly. Thank you for the honor to lead and for making it out just a few short hours after the Clemson-Bama game ended. And thanks to Shep for taking us out.
12 pax that weren’t running Joe Davis ended up running a 5k anyway. Please excuse spelling and grammatical errors, written from a phone.
The thang:
Mosey to the bull ring and circle up for a quick warm up
Ssh × 20
Iw × 15
MC × 15
Side lunge x 5
4 laps around the bull ring with a different called exercise for each of the parking lot entrances(20 give or take) along the lap.
1st lap: 2 burpees each
2nd lap: 10 squats each
3rd lap: 5 marlins each
4th lap: 20 lbs each
With the clock running out the pax moseyed to the fitness trail for some AMRAP pull ups and planking.
Mosey back to the launch with some lunge walks on the bridge. MT and YHC led some Mary to burn out the last 2 minutes on the clock.
Various tracking devices had us at about 3.15 miles.
Moleskin:
Wild Turkey and Paper Jam were both out early for separate pre runs. WT reportedly did a little less than 3 miles. PJ reported 15 miles. YHC is skeptical.
Let Luther completed the whole workout with a ruck on. He was among the leaders on several laps around the ring. Strong work!!
The form police were out in force. Several pax who weren’t even in attendance were called out.
Frasier was supportive of the six and ran with them for the first 3 laps but turned on the afterburners for the final lap and finished well before the rest of the pax.
Mic Check completed his pull ups on the high bar while YHC worked the the low bar. The sight was humorous.
Thank you for the Spanish lesson, Escobar.
YHC was inspired to run a little bit from WT’s lifeguard tweet yesterday. The Friday twitter campaign is always a fun part of the week.
Announcements: Stonehenge closed next week for convergence at DaVinci. 6:30 AM at Blakeney Chick Fil A. Mic Check and Tuck on Q.
Tolkien is on the hook for all his Joe Davis Burpees before he can go to coffeeteria next week. Should be fun to watch.
Thanks to Tolkien and WT for the opportunity to Q
We started with Asleep at the Wheel:
We continued with an unapologetic, unoriginal TR workout: Mostly Running + Some Exercises. (NOTE: This is entirely different from my only other workout: Mostly Running + Some Hairburners.)
Pause at 6:04. The time is now 56 to 7.
We concluded with the honey-soaked Miss’ippi drawl of Big League Chew with possibly the best take out A51 has ever heard. Love bombs, not F-bombs.
Other: Gloss was proud of me.
The ankle wasn’t having it this morning so YHC decided on a 0.0 mile routine for #F3FatCamp. The only request on Tweeter/Slack was for the PAX to bring “something” heavy. Luckily for us, Fire Hazard had a whole truck load of heavy things for us with the sandbag being the weapon of choice. It looked like it was going to be the 4 brutes getting after it, but as the rain picked up in came 3 more cars with a minute to spare.
Warm-up
The Thang
Moleskin
Announcements
Over and Out – General
18 manly men posted at Meathead this morning for a completely stationary Meathead. After providing a thorough and well-rehearsed disclaimer, we proceeded thusly:
Warm-up:
Set 1 (singles):
Partner up by bell size for doubles.
Set 2 (doubles):
Set 3 (more doubles):
Consciously decouple from your partner for more singles.
Set 4 (more singles):
Metal Mary:
Moleskine:
Announcements:
Hydra – Cannonball Run
14 PAX showed up Thursday morning with moist winter weather to run some pavement. Here’s what happened.
Began with quick disclaimer and mosey to front of school. Had the PAX circle up for some warm up exercises. Exercises included: Side Straddle Hop x 20, Imperial Walkers x 15, Squats x15 and 15 Burpees OYO.
Directed PAX to run to playground behind school to pick out a morning partner.
Directed PAX over to church to select a lifting rock to help with some upper body and leg work.
Ran the PAX down Rea toward Cannons, first one there touches the Cannons and returns to sweep the Six and head back to launch. Return to launch with entire PAX for one round of celebrity Mary (The Flutter) starring Hops.
Workout is complete!
Moleskin:
Here are a few observations from the workout. I felt like I was at a F3 Shareholders meeting this morning when Hops and Gummy rolled up. I hope the audit they send back to Mermaid at headquarters has glowing reviews. Spackler showed up very spry this morning, either the Dryuary is started to pay dividends or it is the fact that his house has no heat and the temps stayed above freezing last night. He obviously got in a full 8 hours of shut eye. It was good to see Gloss decked out in his moisture wicking, Goodwill performance gear. I have heard multiple Wall Street analysts say this line of athletic gear is going to eclipse LuLu and Athletica in the coming fiscal year. The one caveat on the segment is they are targeting 35 something’s that are big-boned and mildly athletic, who like shirts that inch up over the mid rift. Gloss is a perfect customer for this apparel. Jet Fuel was still a little hung over from the National Championship game. I did see that Santa brought him some sleeves for his workout shirts. Special thanks to Hairball for grabbing the cannon shaft and putting the PAX out of it’s misery on the cannon run. I am not going to mention the after workout conversation that Gummy had about Hairball’s reach and his form during this drill. Puddin’s bowels of doom didn’t explode this morning, the entire PAX was much appreciative. Champagne was a solid Partner for the workout, he had multiple opportunities to call me out for being the Six for the entire workout and he remained mum. I appreciate it brother!
There is always a solid group of guys that show up to Hydra. Thanks to Gloss for the take-out!
Bounce
Announcements:
Contact Spackler and Hairball if you want to run the Joe Davis this weekend, they have extra bibs.
https://www.youtube.com/watch?v=HtMvkA84s4Y
Posted on behalf of Sensei: