Some past complaints that my gear workouts are gearish at best. I reject these complaints as my definition of gear is just more broad than you meatheads. Nevertheless, you want gear? I got your gear alright.
The Thang
Lunge Walk w/ KB from in front of school to far end of parking lot. Yay long legs
Mosey to middle of parking lot.
COP
SSH IC x20
IW IC x20
Windmills IC x10
Mountain Climbers IC x20
Mosey to the other side of the parking lot where the guys see the plates. Some groaning but last I checked, plates are definitely gear.
Split up into teams of 4. One hairburns while the other 3 do called exercises and then flip-flop as needed. Hairburn around the perimeter of the parking lot to where the KBs are.
At the KBs,
2 Hand Swings x20
Goblet Squats x20
Skull Crushers x20
Triceps x20 (???)
1 Hand Swings x10 (both hands)
Once everyone is done, start the hairburners around the perimeter again.
We did repeato for 3 circuits. On the 4th, we dropped off one plate.
After the 4th round of KBs, we press and walked the KB back to in front of the school. Switch hands half way.
As Billy Mays would say, ‘But wait, there’s more.’ We still have a plate to get back.
This time, we do everyone pushes for a 10 count and then switch. Called exercise for those not pushing.
Plate delivered to my truck.
3 MOM
Rosalita IC En Espanol x20
Dolly IC x50 (winner)
Protractor
DONE!!!
Moleskine
– Posted so I won’t get in trouble. At least 14 hours to spare until the next Overdrive.
– Apparently this one hurt. Bad. The Count was still complaining on Monday. You can thank EE as they are his plates
– You want gear? You got gear!
Glass Joe
13 men showed up not knowing what to expect at this week’s Devil’s Turn. Would it be Piper Glen? the LC? the track?
Nope, none of those were correct. This week, DT headed for The Village. Due to YHC’s impeccable planning and preparation, there was no chalk applied to the route and the street names were not described. The instructions were reduced to, “Run west on Bevington Place. When it seems like it is ending, go a little further until it really ends, then turn right. Go on that road until it dead ends, turn right and continue until it is time to run back to start.” Clear right?
Well despite the vague directions, everyone followed the route and fell into some good groups. It was great to see Ice Sickle and Early Bird out at DT again. Margo was also out for his first DT after BRR. How long ago was that? Well don’t be a stranger. It also seems like Swiper hasn’t been out in a while. Welcome back if so. If not, YHC’s fault (also haven’t been that regular).
Depth Charge and Rebar are becoming regulars and are strong out there. If you need something run into, knocked down, and then run on for an extended period of time. These two are your guys… Strong.
Overall, it was a great run today. Thanks for coming out and putting in the miles. It pays.
Thang:
VQ- After 2 ½ years of doing F3, I finally Q’d Bagpipe
Disclaimer was given and we headed out across the street and circled up.
COP:
SSH x20
IW x15
Low slow squat x20
Mountain Climbers x20
Mosey to Ballantyne Corporate Place, bottom of the hill in front of TIAA
Run up to the bridge, plank when you get there
Headed down to the big lot behind BofA parallel to I-485
Suicides using the 6 light poles
Gather at the TIAA loading dock for people’s chair
Right leg out
Left leg out
30 arm raises
Headed back across the street to the back of the Lance building patio area
Partner up- 1 partner runs around the Lance building, second partner cycle through 10-Dips, 10-step-ups, & Incline Merkins. When runner gets back switch. Everyone goes twice
Mosey to the office building on the far side of Lochness
Still with your partner- 1 runs around Lochness as the timer, partner 2 picks any exercise till partner gets back, each go once.
Everyone back- get on your 6. Jack Webb Ab’s. 1-Heels to Heaven & 4-LBC, up to 5 H2H & 20 LBC, and back down
Head back to launch spot for some mary
We’re done!!!!
Announcements:
Makeup date for Joe Davis is this weekend 1/14/2017
Get your Mud run teams together for 5/10/2017 USMC Mud Run
Moleskin:
Great work by all.
Guess I should have been a little bit more patient, didn’t wait for the Swift fellas (name’O rama) Apologies Bratwurst
As expected a little mumble chatter about the Jack Webb Ab’s. Feel the burn.
Tried to stay moving with the chilly temps.
Strong group this morning.
Doc McStuffins was running with the wind
Fire Marshall was strong, fighting through knee pain
Frack was taking out his Raiders frustration on the workout. He’s a beast
Strawberry was flying around the Lance building, must be the shoes
Good to see Gumbo back coming off injury (try to keep it under 40 miles per week)
Tagalong looks like he never went on paternity leave
You can always count on Big Tuna, happy birthday week
Paper Jam always giving his all and pushing hard
Nice to see Outback gracing us with his presence, no Swift this morning
Fallout was a pace setter for me…I was trying to keep up
Thanks to Bucky and Morning After for the opportunity to Q this fine AO
Thought it may be just 3 of us, with 17 degree temps feeling like what could be single digits, but the pax trickled in right on time, disclaimer was given and we were off.
Thang:
Couple laps around the parking lot to loosen up
COP:
SSH x15
IW x15
Mountain Climbers x20
Low Slow Squats x15
-Made our way down to the track:
Get a quick mile in by doing 17’s-
Consisting of Squats and LBC’s at each corner
Back up to restrooms
-Peoples chair- right leg out, left leg out, 30 Arm Raises on your own
-Mosey down to the bleachers and partner up
One partner does exercises-
Incline Merkins, Dips, & Monkey Humpers
-Back up to the main parking lot for some Suicides using all 4 basketball goals.
-Circle up for some Mary
Moleskin:
-Appreciate those who showed up, not the easiest to get out of bed when the temperatures are in the teens.
-Wasn’t exactly moderate, but with the pax we had I knew we would be fine with a regular boot camp workout
-Rachel can move, dusted us all on the track. Dude has stamina. Virgin Basecamp workout.
-Big Tuna was war daddy
-Insomniac didn’t get any rest. Pushed it hard the whole time. Nice work.
-Didn’t recognize Booyah at first, no signature Skoal hat today
-Thanks to Goonie for the Q and the pre-run
Announcements:
-Goonie is looking for Q’s for Basecamp
-Booyah is recruting Q’s for Peak51
-Rescheduled date for the Joe Davis run is this Saturday 01/14/2017
-Get your Mud run teams together for 5/10/2017 USMC Mud Run
Posted on Behalf of Goodfella:
The THANG:
The Moleskin:
Announcements:
3 for a frigid Murph on Tuesday. YHC wanted to re-run the Rock Murph, but Cold Cuts and Voodoo were having none of it. Didn’t even entertain the suggestion, at all.
Anyway, we ran to HT and back, YHC almost run over by a car along the way, and then we got to work. 100ish pull-ups, 200ish merkins, and 300ish squats. Ran a lap around the school cause we were bumping up against the clock. Fin.
Ish – Cold Cuts stopped counting, as did YHC. Voodoo counted, but no idea if he finished. YHC felt that one midway, and again today. The holiday post schedule (i.e. sleeping in) did not help fitness levels, at all. Time to get back out there. Sundancer no-showed, not that he HC’ed or anything, but that’s why there were no tunes. Reminded us of when the music stopped on account of it being too cold last year, mostly because it was freakin’ cold on Tuesday morning. Coincidentally, that was the last time Sundancer showed #fakenews.
Real news – after +/- 18 months, SOFAWIB is shutting down at the end of the month. It’s too early to write the coroner’s report, or the eulogy, but with the decision made, thought it best to get the information out. Final workout on 1/31.
I couldn’t think of anything creative for today, so instead I went with the old merkin workout with some running. Or is it some running with a merkin workout? Boys were gathering as the rain slowed down, and off we went over to the front of Smoke. (and Mic Check tried to take me out)
COM:
20 x SSH
20 x IW
10 x Merkin
The Thang:
Partner up, length matters. Well maybe not, but I certainly confused a couple guys.
Catch me if you can down to the shopping center entrance in front of St Matthews Catholic Church. Partner 1 5 x diamond merkin, Part 2 run.
Head across Ballantyne Commons over in front of the church. Rotary Merkin Ladder works like a rotary phone. You run to the first speedhump, 20 merkins. Back to the beginning. Run to the second speedhump, 20 merkins. Back to the beginning. Repeat all the way around for 200 merkins.
Half the group Indian run back to cars, other half get the six and Indian run back.
Moleskin:
This is Goonie’s favorite workout, so I did it mostly for him. He really likes to run so why not. I wasn’t sure how long and far this would take us, but we got close to 4.5 miles. Great work guys. Sorry for lack of creativity, but work has been a bitch, and it has wasted all my brain cells. Or maybe it was the drinking over the holidays. Squid, Goonie, Cold Cuts and I think Rebard were up front pushing hard the whole was as usual. Marlin was kicking ass as well and was close to catching Cold Cuts who is half his age. Nice Work Marlin. I saw a lot of guys who hate running, i.e. Loogie, Commish, Chipotle, getting at it the whole time, but I am not sure if the look on their face was out of pain from the workout, or deep seeded evil thoughts about how pissed they were at me. Hopefully the former. I enjoyed being able to keep the Pax close together as we went back and forth because I heard a lot of encouragement between all the guys. Motivation goes a long way.
Thanks for letting me lead Cheddar and Commish. Thanks for the takeout Squid.
Announcement: Joe Davis rescheduled for this Saturday. Show up.
Goonie looking for a BRR team.
So, YHC (and many others) had been trying to drum up participation for the 2017 Joe Davis 5k/10k in support of F3 Nation’s Rock Thrill, to commemorate the life of RT’s brother Joe, and to help bring awareness to the disease called ‘addiction’ and support a cause to end it. As of right now ~203 F3 affiliated participants and ~43 FIA affiliated participants will be there, and hopefully that number grows by Saturday. If you have not signed up to participate in the Joe Davis 5k/10k I encourage you to do it to support a great cause. It’s not too late: https://joedavisrun.racesonline.com/
YHC will keep this simple since there is an event preblast already. There are (3) challenges for you … all will result in a ‘punishment’ of 10 burpees from me, and a little bit of dough for charity. Both indisputably positive things from your standpoint. They are as follows:
*Mary Lou and Bolt will be honoring Challenges #1 and #2 for The Fort and Subway will be doing a derivation of Challenge #3 for the 10k, all for a good cause.*
For Challenges #1 and #2, please post in the comments below whether you have successfully completed it or not (and your time) so YHC knows to honor the penalty(s). For Challenge #3, YHC will see the results posted online under F3 Nation Team. YHC won’t guarantee the burpees will be on Facebook Live (unless someone else wants to video it), but guarantees all burpees will be completed immediately after a Saturday post the week following. YHC will tally the total up, and deliver on the burpee penalties and donation in honor of Joe Davis. Honor system rules of course… and as men of F3, honor is at the top of the importance list.
Have a great race all, thanks for supporting the Joe Davis Run for Recovery, and good luck (on #1 and #2).
~ JRR Tolkien
17 men gathered at Death Valley to celebrate our nation’s champions. Sadly, the SCMS field actually retains water instead of draining like the fancy system they have in Clemson. Seriously, it’s like the whole area drains to the track and football field and stays there. So, with more rain than I expected, we’d be modifying the original plan a little. After an excellent disclaimer, away we went…
Jog down to the track for a warm-up lap, after dodging the mud at the bottom of the ramp. That’s a service project opportunity for current and former site Qs. Circle up near the gate for a standard warmup. Then line up abreast on the line near the gate – AYG 400. Here come the complaints about not being warmed up enough (maybe because you stood still during the whole warmup, Semi Gloss) and the aforementioned puddles. Recover with some walking lunges halfway down the straightaway. Then 800 AYG. Recovery lunges again. 400 AYG.
Yog over to the bleachers. Mary for a little recovery. Choose a partner you don’t know well (I heard lots of introductions, so success – vets need to partner with guys you don’t know sometimes to help pull them into the PAX). Partner 1 does the exercise on the bleachers while Partner 2 runs to the foul (fair) pole on one of the fields. The Swiper/Hannibal/SG group got a little mouthy – clearly their foul pole was closer than ours. Repeat with Incline merkins, step ups, derkins and dips.
Mosey over into the ball field to the edge of the infield on the baseline b/w 2nd and 3rd bases. After a quick safety recon run to make sure the other end of the sprint was clear, we did a bunch of back and forth sprints. Usually do 10-20 of an exercise, then sprint to the other side (baseline or outfield fence). This may have been the thing I added when the rain flooded the football field. We did HR merkins, CDDs, LBCs, heels to heaven, etc. for about 10 minutes. Done
A couple of other notes: Skywalker was a no-show after suggesting to both me and Swiper that he’d be there. Joker and Smokey were dressed for 10 degree ice workouts. Actually, Joker looked (and ran) like a valet.
Announcements
Joe Davis Run is this Saturday. Convergence at RockZero for those not racing. McGee is your Q.
Eight gents walked into the Eagle’s Nest at Matthews UMC to see High Tide swinging a big assed kettle bell. I don’t know how heavy it was but it was green.
Anyhoo, we started with a breathing exercise and deep calf/hamstring stretches before moving onto a few pilates focused on abs. I think they were pilates. Who knows? I’m not a professional.
We did a few planks/merkins and moved onto the main event working to improve lower body flexibility. Starting with an extended wide legged bend we moved both right and left to ensure maximum hamstring extension. Once that was over we continued into a short merkin/plank series followed by my favorite pose .. pigeon. My IT bands always feel tight even when they aren’t and this pose works best for me so we held it on both sides for about two minutes adding an opposite leg bind towards the end. About that time I noticed a dude in a hoodie who’d been next to Crayola and crushing every pose. I then mentioned Witch Doctor always nails this bind(and every other pose really) and it was a shame he wasn’t here. Of course, it turns out the dude in the hoodie was indeed Witch Doctor. He was dressed for the weather outdoors and it was working for him so he kept it up once in the Eagle’s Nest. Maybe it helps him focus.
We finished pigeon and moved on to an LBC series followed by Happy Baby to close out the morning.
Moleskine : I battled the headcold/sinus infection like the rest of Charlotte the the last two weeks so I’ve missed Gumby and everything else. It was great to be back.
I saw Big Tuna at Base Camp Monday and he reminded me I was Qing somewhere this week. I
Mentioned Gumby and he hadn’t really heard of it but showed up today and seemed to enjoy it. It’s always nice to get a site FNG.
Massive Q Fail again forgetting a devotional/bible verse. I PROMISE I won’t forget again unless Swiss Miss and High Tide lock me out of the SignUp Genius.
Announcements :
Hey, speaking of SignUp Genius, Gumby is looking for Qs and it’s wide open! Sign up HERE. It’s really easy. Like I said last time, Qing Gumby is as easy as looking up some poses/stretches on the internet and picking out a horrible playlist!
Thank you for letting me Q, I always enjoy it.