Disclaimer given and off we went.
Heres what we did:
Mosey to lot in front of Harris Teeter for COP
SSH x20 IC
IW x15 IC
Mosey to front of Target
Start at end of lot and work our way back towards launch doing the following:
go forward two parking spots, do 5 merkins
go back one parking spot, do 5 jump squats
Do this until we get to movie theater parking lot
Mosey to the top of murderhorn
suicides going downhill using the street lights on the left side of the street (3 total) one round
Mosey to fountains by dean and deluca for some partner work
P1 run around both buildings while P2 does 15 dips and 15 derkins- repeat if needed
flapjack x2
Mosey to launch for mary……
LBC’s x20
too much mumblechatter at this point so YHC decides to end with a round of sprints…..
Sprint the length of the movie theater
TIme
Strong guys out there today.
Great work by all, more miles than normal at Rebel Yell. Totaling about 3.2 miles.
Adobe thank you for the great takeout.
24 PAX (including 2 FNGs) went easy on the Pepsi and avoided sleeping in the hide-a-bed with Fuller the night before only to arrive this morning and completely wet the bed in this week’s edition of Peak 51.
After a good welcome and THE most professional disclaimer the world had ever heard (YHC always makes sure to use the phrasing “you assume any and all liability by attending this work out and you cannot hold me or F3 responsible for anything that may or may not happen”…most of that is out of the Booyah Risk Management Handbook entitled “They Ain’t Gonna Git Me!” On shelves everywhere), <comma> we went on with it for a long lap around the grounds.
Furthermore, Tclaps to YHC who always has a stockpile of extra gloves (yours for a low low offer of $10,000…your move, Pharma Bro) for when we dance with asphalt and concrete, as you’ll find out later….
COP
The Thang
Partner up at First Baptist parking lot
On the way back
Next up (For reference: one lap around school grounds = .42 miles)
When Partners meet up, BOTH do 10 hand-slap merkins. Do that for 3 laps around school. Hand Slap merks every time you run past your partner. Plank up & Mary while we wait for the 6 to finish.
Next up
People’s Chair – 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.
Fin
COT
Moleskine
Thanks to Slim Fast for taking us out.
Announcements
Joe Davis Run – Sign up! You basically ran the distance at this workout: http://joedavisrun.com/ Do eet. Do eet now!
Operation Sweet Tooth Backblast: http://f3nation.com/2016/12/05/operation-sweet-tooth-christmas-initative-16-the-sun-shines-today-on-alexander-youth-network-through-ost/
16 strong men got stronger today and this is how it was done: Tunes started as 4 meat runners rolled in and the cars kept coming until 5:31. After a short disclaimer we began.
COP:
WARMUP:
MAIN EVENT:
HIIT: 30 seconds of exercise and 30 seconds of rest. 90 second rest between sets. 2 sets.
7 Basic Human Movements:
Push / Pull / Hinge / Squat / Loaded Carry / Rotation / Counter-Rotation
Doubles: 30 seconds of exercise and 30 seconds of rest. P1 exercise. P2 rest and encourage. P2 do Merkins and Planks and Flutter Kicks and encourage 2 sets. 1 set.
Snatch / Merkin-Plank 9-1 Partner Ladder:
P1 – 9 Snatches each arm and P2 – 1 Merkin, then hold Plank until P1 done, then switch
P2 – 8 Snatches each arm and P1 – 2 Merkins, then hold Plank until P2 done, then switch
Continue to switch until reach 1 Snatch and 9 Merkins / Plank
Mobility / Core Work:
Farmer carry down and back (Loaded Carry)
Flutter Press x 20
Louganis x 10
Done
COT:
Thankful for the breath we were given this morning, the health to come out and work hard, the earth to enjoy, and the sacrifices that we and our families made for us to post this morning. Prayed for guidance and for surrender to God’s will and for freedom from our selfish ways.
.
YE OLE’ MOLESKINE:
T Claps to all the pax today! That was a fast paced 45 minutes and everyone was getting after it! I didn’t see much in the way of modifications or anything less than great effort! It was a pleasure to lead such a large group of hard-working guys this morning. Thanks! Using the 7 basic human movements was taken from Strong First. Seemed like a great way to get a holistic work-out with burning some calories. The doubles are always a favorite of YHC. Chose to audible and can them after 1 round as I sensed others were getting as tired as I was. YHC likes to try 1 new thing each Q and they usually don’t turn out as well as they do in my head. Today was no exception. The 9-1 descending ladder exercise seemed lopsided with the merkins being just too easy and the plank either too boring, too easy, or too hard – seems like the pax were exhibiting signs of all 3. Maybe P1 double KB swings and P2 burpees would be better. Or maybe….TGUs? Hmmm. Something to ponder for next time….
T Claps to the 4 meat runners today: Header, Chin Music, Fletch, High Tide
T Claps to Bulldog for the pseudo Q-Jack to insert Merkins and Flutter Kicks for the rest breaks (#activerecovery) and for taking my instructions seriously and encouraging the pax during the aforementioned (#firsttimeIveusedthatword) breaks. (#f3counts).
T Claps to Side Car for having a similar music playlist in college, and to the rest of the pax for putting up with today’s playlist. I think Side Car shouted out in disbelief, “Dillon Fence? Smithereens?, Drivin’ N Cryin’! ”
Buffalo Tom – Summer, Dillon Fence – Something For You, The Cavedogs – Leave Me Alone, Let’s Active – Every Dog Has His Day, The Smithereens – Blues Before and After, The Cars – Just What I Needed, Weezer – Buddy Holly, Steve Wynn – Amphetamine, Flat Duo Jets – Jet Tone Boogie, Scruffy the Cat – Nova SS 1968, Drivin’ N Cryin’ – Scarred But Smarter, Buffalo Tom – Tangerine, The Connells – Slackjawed, Guadalcanal Diary – Watusi Rodeo, Hoodoo Gurus – What’s My Scene (on deck). Extra Credit: YHC will owe 1 burpee to the first one to correctly name the producer of Weezer’s first album (Hint: The answer lies somewhere above).
On a personal note, YHC celebrated 1 year in F3 yesterday. What a wonderful way to celebrate today! This is much more than a group of guys who wake up early for free exercise. YHC continues to be blessed by the men of F3 and has grown in many healthy ways this past year as a result. Looking forward to the future with gratitude and joy. Aye!
On a more important note, yesterday marked a much more somber day in American history – the 75th anniversary of the bombing of Pearl Harbor. For some reason, this day has always moved me. Maybe it is my inability to imagine what it must have been like to have been there that day, or to have even just been alive and to have learned of the news as it happened, watching our great country head off into war. Maybe it’s the story of the grand father that I never got to meet, who was called into the service in the Navy the very next day. Maybe it is the fear I used to have that I’d be drafted and have to fight in a war, coupled with my growing respect and gratitude for the men and women who put their lives on the line for my freedom every night and every day. F3 and GORUCK have helped foster that appreciation. #anotherbenefitofF3. Maybe it is the WWII vets that I was blessed to have worked with for the first 5 years of my training – they struck me as an amazing group of men and I just can’t find the words to express that any better right now. 2403 Americans were killed that day – Dec 7, 1941. My very rough mathematical estimate of the total reps we would complete meant that if he had 7 pax today we would hit 2450 reps as a team, roughly 1 for each death that day. With 16 guys we probably hit around 5600 reps! So basically, for every 2 reps we did, one of our American brothers or sisters died that fateful day. May they rest in peace and may their families be blessed.
As always, thanks to the site Q’s – High Tide and Brown – for the opportunity to lead. I’m better for it.
Announcements:
Joe Davis Run – January 7, 2017
Gummy – Wednesdays – “Come Stretch It Out”.
F3 Fort Mill custom GORUCK – April 28, 2017 (World Wide Leader – site Q)
If I missed something, please sound off in the comments…
Dress warmly… you know I will!!! Meet at 0500 if you want a warm-up mile, then we will do the following simple program starting at 0515:
In summary… 400/800 intervals with 400m recovery between each.
Title is from one of my all time favorite Far Side’s. Look it up. Also apt for this BB.
So, I’ve delayed this for quite some time, both a function of busyness at work and just not wanting to do it (sad really). Anyway, here’s the last two weeks of BBs consolidated into one:
Last week:
Pax – Cold Cuts, Swiper, and YHC
Ran the block (1.4 miles). Then 3-man grinders for a really long time. It was monotonous, even by SOFA WIB standards. 10 pull-ups, 20 merkins, and then squats until relieved at one end. 20 dips and then core exercise at the other (LBCs, Flutters, Freddy). Pretty sure we ran a mile at the end.
This week:
Pax – High Tide and YHC
Ran the block (1.4 miles). Then 2-man Escalator. Man 1 ran to playground for n pull-ups, 2n merkins, and 3n squats (n=trip number). Man 2 did core exercise (LBCs for 3 rounds, Flutters for 3 rounds, Freddy…). It was misty / raining, so Man 2 stayed under the overhang behind the school. Then we ran the HT mile to close it out, adding a few sprints toward the end.
That’s it. Mundane, normal workout stuff. With so few people, there’s very little to report. Kind of sad, actually. Maybe it’s my state of mind, but I was genuinely disappointed when I rolled into the rainy parking lot at 0530 and HT was standing there with his headlamp. In the end, I was glad that I rolled out of bed and actually posted in the cold rain.
Through a combination of injury earlier this year, trying to get back into shape for BRR (still lost both a step and endurance), cold weather, etc., YHC has been posting less frequently. From looking at attendance everywhere, that seems to be fairly common. Where I was generally 4 posts per week, that is down to 2-3, and one of them is this one. Maybe serving as site Q for +/- 18 months has worn me down, but the spark / fire / excitement / joy (pick a word) doesn’t seem to be there anymore. As such, I’ve given a lot of thought to shutting this workout down. It’s fun to have a group of guys out there working hard while talking / cutting up / ribbing each other. With 1-2 other guys, like the last few weeks, it’s different. I don’t know what will end up happening with the workout. We may move it, change days, fold it up, etc….but I know that having it has given me a push to get out there. I need that accountability. I think we all do.
It’s so much easier when it’s 45 degrees and raining to mail it in. I completely get it. The rest of the free world doesn’t understand getting out of bed on mornings like that, or 20 degrees (like tomorrow’s forecast). For some reason, we do. We may have slipped, forgotten, whatever…but I’d urge you to post tomorrow. Not alone, but reach out to someone that’s also backslid a little and may need that push / accountability to get back out.
Appreciate you guys posting, even in the rain. I needed that.
18 PAX showed up Thursday morning with moist, late fall weather to run some pavement. Here’s what happened.
Began disclaimer and quick mosey to front of school. Had the PAX circle up for some warm up exercises. Exercises included: Side Straddle Hop x 15, Mountain Climbers x 15, Hand Release Merkins x5 OYO.
Had PAX run down Rea toward Harris Teeter. Plank up at the entrance to Teeter for some planking work with some Hand Release Merkins. Shuffled the group over to the Christmas Tree fountain for some partner work. Round 1 – Partner 1 performed Derkins while Partner 2 ran the dumpster mile. Round 2- Partner 1 performed dips while Partner 2 ran the dumpster mile. Final Round – Partner 1 performed step ups while Partner 2 ran the dumpster mile.
Ran the PAX down to the back entrance of the shopping center for Burpees. Completed 5 rounds of descending count Burpees, started at x5. Finished this awful set of exercises with a 10 count from Buttermaker.
Ran down Colony toward SouthPark, made a right at Abbotswood Drive and huddled the PAX for some very loud Mary. Round 1 – LBCs, Round 2 – Flutters, Round 3 – Heels to Heaven. Ran up Abbotswood toward stop sign at Windyrush. Had PAX stop at intersection for multiple planking exercises with some Hand Release Merkins. Headed down Windyrush toward Foxworth drive for some 7’s. Squats at the bottom of the hill and Merkins at the top. Gathered the PAX at the base of Foxworth for additional planking exercises with some Hand Release Merkins.
Had PAX run back up Foxworth toward the park and gather at athletic field. Run toward middle of field and perform x10 merkins back to starting position on field. Run back to launch to finish the workout.
Moleskin:
Here are a few observations from the workout. As usual Spackler showed up looking like he drank his way out of a whiskey barrel. I always expect to see him pulled over and performing a field sobriety on my way to workouts in the morning. I want to apologize to Fireman Ed for lying to him yesterday about my workout plans. Sorry! We ran 3 miles and I was not able to secure a FIA convergence. As usual Puddin’ smelled like a barnyard. Spackler made a comment about the stench halfway down Abbotswood Drive that is not repeatable. Read the name of this post for a small hint. Buttermaker looked dapper as usual. Between his new LuLu gear and his Brazilian shaving techniques he is my vote for the next most interesting man in the world. Stay thirsty my friends! Cheese Kurd was his usual insult throwing self. He always does a nice job keeping the workout crew lose with his irreverent humor. Jet Fuel seemed to have lost his sleeves during one of the partner exercises or he actually owns a tank top.
There is always a solid group of guys that show up to Hydra. Special thanks to Good Hands and Puddin’ Pop for giving me the keys to one of Area 51’s gems!
Bounce
Announcements:
Signup for Joe Davis Run on the website. Smokey Mtn relay on April 21st and 22, see Cheese Kurd. Reach out to Chelms about Urban Eagles at AG Middle.
Note: Please compare this workout to this one – 100
AYE. At 43 degrees with a 43 degree dew point, YHC’s amateur meteorologist skillz predicted that it would be a very Gloomy morning and, indeed, it was. The stoplights barely pierced the haze and left us wondering what horrors might lie beyond the grey. So we kept close and decided not to find out.
THE THANG
150 burpees in roughly 12.5 minutes
6 minutes of true Mary without feet touching the ground
Mosey to the rocks and withdraw from Bank of Rocks
2 Rounds of – run to lightpole with rock, 25xMerkin, 25xJump Squat, 10xBurpees
Deposit rock back at the Bank of Rocks (interest paid)
AYG x 3 to lightpole sans rock + 10 + 5 burpees
Lunge walk to pole, mosey to other lot, broad jumps
Mosey back to main lot and complete 5 burpees + some plank to kill time
YE OLDE MOLESKINE
1. A little explanation might be useful here. YHC has decided to do 100 burpees a day for the month of December. Needless to say, I’d rather not do them alone. Hence, the 200 burpees. Why 200? I ran out of time to do them yesterday. Oops.
2. I think we were about 130 into the burpees when Scabby began to protest. Something about being bored. Don’t remember, definitely didn’t care. We were on the death march to 200 beautiful burpees and could not be stopped.
3. Iron Horse said it was the best workout he’s been to in months. Case closed.
#horseneck OUT
20 men gathered for their weekly exam at Death Valley. Semi didn’t even say hello as he headed into his office at 5:26. A concise disclaimer was given, and off we went. A couple of guys whispered “we aren’t going to the field, are we?”. That field was built to hold water, not drain. After a few days of rain, that would’ve been a bad idea. Remember the New Year’s convergence a few years ago at OP?
Yog gently down the street to the daycare parking lot to test my recently strained calf. Seems ok. Circle up in the daycare parking lot for a warmup. A few guys were uncertain how to handle the parking median that bifurcated our circle, but they persevered. SSH, IW, CDD, Squats, MC. After I questioned Bounce about his effort, he began hurling insults about my polyps. Gross. Back to the school parking lot.
Line up abreast under the light pole, facing the cars. Suicides to the basketball goals with 5x the called exercise back at the light pole. HR merkins, Jump Squats (or Squat Jumps if you’re picky), Heels to Heaven, something else.
Down to the track for some Mary, then an AYG (or AYCTG – all you care to give) 400m lap.
Mosey over to the bleachers. Partner up. Partner 1 does the exercise while partner 2 does 10 burpees. Flapjack. Repeat with derkins, step ups, monkey humpers and incline merkins. Quick mary break (during which Spackler gave new meaning to the term “preblast” with his warning of what he was about to unleash). Now partner 1 does the exercise while partner 2 runs the stairway/ramp loop. Flapjack for a few exercises. Back up to the parking lot. Done.
Fun group this morning. After I had to cancel a couple of Qs last week to take care of my calf (not a baby cow, Semi) I was glad to get back out there. We all came dressed for 41 degrees and got a humid 50ish instead – I was sweating like a summer workout out there.
Seven men gathered in the Matthews UMC Eagle’s Nest for 45 minutes of deep stretches along with a few core exercises. YHC had an early Q fail and forgot about the devotion. I was a bit too worried about filling 45 minutes and it slipped my mind.
Here is your delayed Gumby Bible Verse of the Day from 1 Corinthians 16 verse 13. “Be on your guard; stand firm in the faith; be courageous; be strong.” Seemed appropriate for Pearl Harbor Day. Always a good verse to keep in mind regardless of what’s happening in life.
The Thang: I started out yesterday’s planning session writing stuff down but after about 15 minutes I was all over the place so I had a loose outline in my head and winged it the rest of the way. Not always the greatest way to Q but I think it worked out this morning. We started with some deep breathing followed by a good 15-20 minutes of good, old fashioned flow complete with warrior series and a few hamstring stretches. From there we moved on to about ten minutes of hip/IT band stretches, basically an extended runners lunge and pigeon series. These hurt so good.
We finished up with some ab/core work in the form of a modified LBC series followed by a short merkin/plank series including the always popular diamond merkin.
Moleskin: I’m a HUGE fan of yoga. I spent about two years doing hot yoga at least three days a week and I miss it dearly. Big T-Claps to Swiss Miss and High Tide for getting Gumby off the ground. My body appreciates it. It’s hard to justify spending 45 minutes at home stretching with chores, etc .. needing to get done so Wednesday’s at the Scout Hut are among my favorites. Deep stretches are good for the soul. Thanks fellas for allowing me to Q this AM.
Announcements: Gumby is in need of Qs! Swiss Miss and High Tide have set up a convenient signup genius. The aforementioned site Qs have done every week up until today. Madison and I have signed up for next month so let’s help out and put it on your schedule. It’s as easy as watchin a youtube video and picking out a horrible playlist on your favorite online music service.
Either a time machine dropped off a bunch of dice rollin’ street hoods from the 1930s or it was Maul-opoly! (It was the latter.)
After a the disclaimer, a brief demo of some of the more exotic exercises on the board and the a warm-up jog with the obligatory high knees, butt-kickers, bacwards run and side-shuffle, the PAX counted off and were given a pair of dice.
Each group would have a designated roller, the group advances the number of spaces (paper taped to the sidewalk) around the theatre.
Mediterranean Avenue
10 LBC
Baltic Ave
15 Toe-Tap Crunches
Oriental Ave
20 Carolina Dry Docks
Vermont Ave
20 Lunges (each leg)
Connecticut Ave
10 Jump Squats
St. Charles Place
20 Bomb Squats
States Ave
25 Squats
Virginia Ave
50 Calf Raise
St. James Place
20 Wide-Arm Merkins
Tennessee Ave
50 Mountain Climbers (IC)
New York Ave
20 J-Los
Kentucky Ave
20 Man-Maker Merkins
Indiana Ave
Run to top of hill 5 times
Illinois Ave
15 Tip-Toe Squats
Atlantic Ave
Run to top of hill 7 times
Ventnor Ave
25 Dolly (IC)
Marvin Gardens
25 Flutters (IC)
Pacific Ave
10 Partner-Slap Merkins
North Carolina Ave
10 Diamond Merkins
Pennsylvania Ave
People’s Chair with 50 air presses
Park Place
15 Burpees
Board Walk
20 Hand Release Burpees
Reading Railroad
1 minute plank
Pennsylvania Railroad
1 minute elbow plank
B&O Railroad
20 Maktar N’Dai
Short Line
20 Plank Jacks (IC)
Electric Company
Run and to the nearest street light
& do 25 American Hammer (IC)
Water Works
Bear Crawl to water pipe and return
Chance
1 minute Balls to the Wall
Chance
Go to Jail
Community Chest
Go to Board Walk and complete the exercise
Community Chest
Proceed to GO!
Do the exercise
Community Chest
Take a Ride on the B&O Railroad, Pass GO!
Jail!
Just Visiting = 20 Peter Parkers
In Jail = 20 Monkey Humpers
Luxury Tax
20 Low Country Crab
Income Tax
20 Donkey Kicks
Free Parking
10 Count
Go to Jail
Do not Pass Go!
Moleskine
Why is it so hard for grown men to count-off into groups? There’s always one group of two and one group of seven. (LPT: After you say your number, hold your fingers in the symbol of that number.)
My group got about 2 mi, but the distance will vary based on your rolls and the speed of your team.
My team got stuck doing the Maktar N’Dai’s, J-Los and LBCs more than once.
I felt bad for the team who had to run up the muddy hill.
I like this workout because it makes the time go fast, you stay in a group (no six) and it encourages fellowship.
I don’t like it that set-up requires getting up extra early, printing off the board, taping it and securing dice. (Party City does not have dice, Family Dollar does.) Thanks to Goonie who gave me a hand this morning.
Announcements
Jingle Bell Run 5k this Saturday www.jbr.org/charlotte
Joe David Run is Jan 7.