YHC didn’t know what to expect for a group with the calendar striking mid-December and enlisted neighbor Fallout to join me for a trip out to UnionCo. The PAX in UnionCo seem to be unphased by cooler/damp conditions as we had 15 show up ready for action. Quick disclaimer was given “I am not a professional (although I look like one, thanks for the confidence Dasher) yada yada yada” and we were off.
Warm-Up
Mosey towards the Middle School side tossing in:
The Thang
YHC had just knocked out biceps and shoulders at the gym the previous evening so selfishly this morning was going to be heavily dedicated to the chest and triceps
Partner up for Aggregates
Mosey back to launch with pain stations built in along the way:
Finish up with some abs:
Moleskin
YHC was pumped to come out and Q again in UnionCo territory. These guys always show up in strong numbers and push the pace.
Safe Travels and Happy Holidays to all.
Over and Out – General
Posted on behalf of Marge…
With a Twitter warning that Hydra pax would be helping me celebrate my two-year F3 Anniversary by helping me re-live my very first F3 workout, 10 men showed up anyway to join me in an adventure to see if we could capture the Christmas spirit in Olde Providence and Stonecroft…
Here’s what we did…
Lap around the parking lot to start getting the blood flowing then mosey to the field behind the school.
SSH IC x 20
IW IC x 20
LSS IC x 20
Instructions were given that we were heading out into Olde Providence neighborhood to look for some Christmas decorations.
10 merkins for each house with Christmas lights on.
10 LBCs (I know I called them situps) for every house with decorations (namely wreaths).
5 burpees for every house with inflatables, nativity scenes, reindeer statues or old Ford Trucks decked out in Christmas lights with an inflatable Santa on top.
We made our through Olde Providence, then Stonecroft Park (I think that’s the name), down Rea Rd to the insanely decorated house on Sherwood Forest, then back through OP via Abbottswood, Brynwood and Wessynton.
Mosey to the church for some rock work. Find a nice lifting rock and do 2 sets of 20 curls, 20 overhead presses, 20 tricep extensions and 20 dips.
Mosey to the back of the school for 2 rounds of wall sits with 50 arm raises.
NMM
Great work today by the Pax. Thanks to Daisy for coming to join us. It was good to see you, brother.
By my count, we had to do at least 200 Merkins, 200 LBCs and 25 or so burpees. My arms are smoked. We also got approximately 2.5 miles of running in.
Two years ago this week, Hairball dragged me out to my first F3 workout at Olde Providence/Hydra. It’s been a great two years and I look forward to many more.
Thanks to Cheese Curd for letting me rip off his Christmas-themed workout idea. Hope everyone got a great dose of Christmas spirit this morning.
13 men showed up to Devil’s Turn this morning despite the warnings of “wet leaves of death” from TR and most left glad they did.
The plan for the day was to hit the greenway and its boardwalks today. This is where the current incarnation of Devil’s Turn began long before Piper Glen route, The Track, Danger Zone, The Village, and Lauren Conrad. Some remember the even older days when Devil’s Turn met at the McAlpine Creek greenway. Although not that far back, we’ll say today was a return to the roots of DT.
Not long into the warmup mile, TR and others began their grumblings of the slick surface that had formed on the wooden portions of the path. Despite his grumblings, TR proceeded to take off after 1 mile of warmup with the DT FNG – Rebar in tow. This FNG is obviously no FNG to running. That guy’s got some speed on him. He blamed it on joining the Marines, and it seems he is right.
Soon Fletch and One Niner got a wild hair and ran fast like TR and Rebar. What about an easy fellowship pace day guys? Unwelcomed iron sharpening! Fletch was fresh off of a back strain situation. It didn’t show.
It was good to see Ironsides back out at DT. The man’s a beast. Alf was also back out to DT after some time off to recover from BRR. Wait, that was a long time ago. Oh well, good to see him again. Mr. Bean was also back at DT. Not sure where he has been but it doesn’t seem to be at DT. Don’t be a stranger.
Overall, great day in the slippery foggy gloom. Just use the non-ideal conditions to work on your groinoidals. Come race time, you will thank me.
Announcements:
– New Year’s 17k
– Joe Davis Run
– Sign up for them and dominate DT style
NOTE: FAST TWITCH IS NOT ON VACATION.
After the debacle the last HB Q at FT, a trip to the principal’s office was in order. After some long talks, the phrase “banned for life” from FT was floated. Votes were tallied. Things looked grim. Radio silence for a few weeks. Through the a darkness, a beacon of light appeared. Could it be? Some serious underground, black market, backroom Q swaps took place to make this happen. Your fearless Fast Twitch site Qs absolutely got hoodwinked. Shady’s back.
We’re taking this show on the road for a little Christmas Vacation off the SCMS campus. Load up the shiny tenement on wheels and meet at the Arboretum Cinebarre parking lot. Park in the lot between Chicken Fil-A and the movie theater. Tell your boys, tell your whole posse.
Remember: Don’t post at SCMS. You will be there alone.
The havoc starts at 0515 sharp venturing into some new territory.
12/20. 0515. Arbo Cinebarre parking lot. Be. There.
21 hardy Pax ventured into the chilly December gloom for a 1st F celebration.
After a Booyah-approved disclaimer, we moseyed to the church parking lot for COP to get the blood flowing.
COP: 15 SSH, 20 IW, 20 Low Slow Squats
Mosey to the school parking lot for the main event, a celebration of the fact Christmas is just ten days away.
THE THANG
1st day: One lap around parking lot
2nd day: 10 jump squats
3rd day: 10 derkins
4th day: 10 LBC
5th day: 10 merkins
6th day: 10 dollies
7th day: 10 dips
8th day: 10 mountain climbers
9th day: 10 flutter kicks
10th day: 10 burpees
Starting with the 1st day, the Pax worked their way up the Christmas tree by adding a new exercise after each lap around the parking lot. After carefully placing the tree topper on the 10th day, the Larry Birds made their way down the ladder, subtracting an exercise each time. Ye Olde Garmin checked in at precisely 2.0 miles at the conclusion of today’s workout.
MOLESKIN
ANNOUNCEMENTS
Thang
Moleskin
Rachel led the way most, if not all, of the morning. YHC was in the 4 or 5 o’clock position, not quite the 6 but almost there — too many Larry Birds to name. Strong work going on at Anvil today. Good to see Champagne lifting and working the arm and Mermaid almost looks like a runner again. Ascending exercise sets at the end worked out pretty well and we might just need to make a full workout of that sometime soon.
The M has been taking Wednesdays lately so I have not made it out to Anvil in a while. Anvil was my V-post (back when Purple Haze used to workout) and is still one of my favorite places to go. Great AO and, more importantly, a solid core of guys who always push hard and make sure to bring the 2nd F, usually in the form of complaining to taunting the Q. Plenty of that today when it came to cold rocks, wet pavement, and low plank jacks. Not a word about burpees though. After McGee’s 200 burpee beatdown last week, today was child’s play. The workout was tough but the time flew by thanks to this group of guys. I had a blast and appreciate the opportunity to lead.
It’s late, that’s all I got.
And that we did. 15 pax for anywhere between 4.3 – 4.71 miles, 20 burpees, 80 CDD’s and a rep or two of Mary. #urwelcome
The Thang – you already read it
Moleskine
YHC had 3 ideas planned and Deep Dish/Hops had the idea last night to just let pax choose a number 1-3 for which we’d do. #shoutout Unfortunately, #2 was victorious however that option had the most mileage. Not your typical DV today but everyone performed well. HB and TL were out front with several others but I only name them bc they just completed a marathon 3 days ago. Everyone else is simply just queer. Lastly, sorry we got back 2 min late – too many 10 counts.
Chatter was minimal but here is what I picked up –
What is this a Tuesday?
This is too much running
Where the *&^% are we going?
Puddin got hit on by a lady that was walking her dogs with her husband. Sometimes you just got it.
Fireman Ed was the main culprit behind all the bitchin today – last I heard him mumble something about not having enough time to take his daily morning nap aka flog the dolph session.
Smokey asked what YHC was training for – just for all the bad stuff I am going to be putting in this high performance machine between now and New Years. #Priorities
Bounce and Semi Gloss continue to disappoint when called upon for support. Gloss ‘forgot’ to set his alarm which is a lie bc his sphincter acts as his auto alarm. Bounce, well, he can’t really run over 3 miles so it was probably good he stayed home.
For anyone wondering, Ed Conder is still on twitter as @RadarF3. We should consider giving his name up to a loyal F3 participant
Much appreciation for the golf clap post workout. Didn’t recognize it until I listened to my recording. #mutiny
Thanks to TR for taking us out in prayer.
Announcements
Drynuary is just around the corner.
13 lept out of bed to see what was the matter on this gloomy morn’. With the disclaimer duly given – clear instruction that YHC was not providing any fitness instruction, and that the PAX duly were not paying me to do so, as well as a very lawyerly underscore of each individual (and not F3) assuming maximum liability for any action undertaken (I’m a graduate of the Booyah School of Disclaimers…DM me for college application, I’m the Registrar) – we were off and moseying.
Here’s what happened.
COP
A nice stroll around the parking lot before commencing COP
SSH x25
IW x20
Floyd Mayweathers x15 (Look it up in the F3 exercise dictionary)
The Thang
Mosey to Theater handicapped spots, partner up. YHC didn’t have a dance partner for the Enchantment Under the Sea Dance, so he shadowed Private Benjamin and Mic Check along the way to see if he could cut in.
On the way back
Four corners of Merkin’ around Target & Teeter
Plank up or run back for the 6, finish with them. Tclaps to Escobar, Cinnamon, and someone else who I can’t recall for joining me for extra credit run back to sweep the 6. #Team
After a 10-count that included a few .5s and .75s…we eventually got down to zero…
Mosey over to La Cantina, line up shoulder to shoulder for Planker’s Delight! 13 PAX planked shoulder to shoulder, while each man & his dog went down the line doing two hand slap merkins with each PAX. That means each did 24 handslap merkins going down the line, then another 24 handslap merkins while shoulder to shoulder for 48 handslap merkins in total…while planking.
Side shuffle down the Dean & Deluca Parking Lot, past the yellow car, do 20 LBCs once you get to the end…plan was for another four corners exercise, but let’s just say that the distance beyond the yellow car was further than YHC had anticipated (or viewed from Google Maps the the night before).
Mosey back over to Smoke for some People’s Chair Merks – Errrbody line up on same wall. One by one, PAX drop and do one hand release merkin all the way down the line and then all the way back up. That’s 2 more merkins each.
That’s 110! 110 merkins in various styles (and in some cases, forms)! Ah! Ah! Ahhhh! #TheCount
Finito
COT
Name-o-rama and more counting. Thanks to myself for taking us out.
Announcements
Joe Davis Run – Sign up if you haven’t! http://joedavisrun.com/
Let me know if you aren’t getting the newsletters..also, get on the Twitters for business casual discussion of F3 stuff @F3SOB and @F3Area51. Get on Slack for 2-drink minimum discussions. https://f3sob.slack.com/ or https://f3sclt.slack.com…or both, whatevs.
With 12 days until Christmas, it seemed appropriate to bring a little gift to the PAX at Gumby this morning. So YHC scoured the web and poured over the offerings until just the right thing appeared. Details below . . .
Disclaimer, Meditation/Devo: Our soul finds rest when it rests in God.
Tabletop. ~10 breaths
Plank ~5-10 breaths
Baby Cobra ~5-10 breaths
Down Dog ~5-10 breaths
Half-way Lift. Forward fold ~5-10 breaths
Sun Salute. Halfway Lift, Updog, Downdog.
3-legged Dog, Low Lunge. ~5B Twist. ~5B
Plank. Sun Salutation OYO, meeting in DownDog.
REPEATO Left leg 3-legged Dog, Low Lunge. ~5B Twist. ~5B
Sun Salutation OYO through once and continue until meet in Mountain.
Forward Fold, Halfway Lift, Lower down onto 6.
Dead Pigeon 10B Right side. Flapjack.
Knees to chest and rock slightly to massage back for a minute ~5B
Rock to toes. Stretch ankles/toes for 10B
Time to see what Swissa Claus brought for the Pax: Crow (aka Crane, aka BAKASANA).
Back to Plank, Updog, DownDog. 3-legged Dog.
Warrior 1 5B Warrior 2 5B
Side Angle. 10B to slowly rotate top shoulder up, opening chest and gaining more space in the side body.
Plank and Sun Salutation OYO, meeting in Down Dog.
Repeato Left foot . . . Side Angle Right side . . . Sun Salutations, MEET IN MOUNTAIN.
Wide Leg Forward Fold 10B.
Lie down like savasana, neck stretching. Flapjack and repeato.
Savasana and closing.
COT
Announcements:
High Tide has the Q next week
Gumby closed week after that Dec 28
Madison has Q to kick off new year on Jan 4.
Sign up for your turn at the front. http://www.signupgenius.com/go/30e0f4dafae28aa8-gumby
Moleskin:
Thanks again for the opportunity to lead. It was fun to try to come up with something new and fun; challenging, but attainable. And somehow tied to Christmas (Partridge in a Pear Tree). I thought of doing a 12-days-of-Christmas, but that would be way to much like hot yoga, not recovery/stretching. Anyway, I hope you guys had fun trying Bakasana. Let me or HT know.
Thanks for the take-out, Paper Jam.
Stay safe, enjoy time with friends and family, and keep Christ in the center of your Christmas.
Come to me, all you who are weary and burdened.
Matthew 11:28
21 degrees was the forecast for this Saturday’s edition of Stonehenge; so 9 of us decided the best course of action was to hightail it to the Ballantyne Village parking deck’s lower level. Little did they know that YHC left a surprise.
Quick disclaimer before we began. Then a quick summary of our travel intentions. Right before we were off, I realized that I left my notes in Heartbreakers car. Before I could retrieve it, the group had begun the quick mosey up the hill to the warmer confines of BV subterranean parking. Heartbreaker and I gave chase.
We reached the bottom and circled up:
SSH x 30
Squat x 30
Merkin x 15
LBC x 30
Mtn Climber x 30
10 Burpees
Heals to Heaven x 30
Log run / concrete column weaver relay:
Break into 3 teams of 3 and grab a cedar log from my truck bed. We will relay race and weave between the columns (there were conveniently 3 columns) – approximately 75 yards and maybe 10-12 columns. Catch is that the runner will shoulder the log while running down and back.
– 1st race – run forward. The winner was the team of Fire Hazard, Wild Turkey, and Commish.
– We all do random exercises with winner the easiest and lowest reps.
– 2nd race – run backwards with said log. Winner again was Fire Hazard, Wild Turkey, and Commish.
– We all do more random exercises.
– 3rd race – Carioca with log. Winning team was Mighty Mite, Heartbreaker, and Strawberry
– We all do more random exercises.
Mosey to hill for 7’s – squats at the top; merkins bottom.
Run a few fellowship loops while YHC bounces ideas off Wild Turkey and figures out what to do next.
Grab a few bricks and find a spot on the wall for people’s chair.
– Hold the bricks out front for a Pax led 10 count. Raise the bricks for air raises x 30
– Hold the bricks out front for a Pax led 10 count. Raise the bricks for air raises x 25
– Hold the bricks out front for a Pax led 10 count. Raise the bricks for air raises x 20
– Hold the bricks out front for a Pax led 10 count. Raise the bricks for air raises x 15
– Hold the bricks out front for a Pax led 10 count. Raise the bricks for air raises x 10
– Hold the bricks out front for a Pax led 10 count. Raise the bricks for air raises x 5
Run up each level to the top; meet up at the bottom of the stairs/ground level; and quickly back to the AO almost right on time.
Notations:
– The surprise was that I dropped my truck off at the bottom deck level. My bed was full of some of my coupons: cedar logs and brick pavers.
– Wild Turkey and Heartbreaker were doubling down here and then a 5k at the Jingle Bell 5K. They weren’t holding back at all either.
– Heartbreaker is pretty fast forward; but backward…is…another…story…….. That’s OK because (see below)
– Fire Hazard went astray on the last relay race and opened the door for an upset. Always the overachiever! This time it backfired.
– In Heartbreaker’s defense, I had already tried to get us kicked out by hitting the log against anything breakable.
– It’s insane the temperature difference in the lower deck area. That parking deck is a gem for the SOB’s.