Swift will be back on a normal 0515 schedule from the Vine this week. Whether you are racing this weekend or in need of some Speed, this week is for you.
The THANG:
YHC was experiencing severe back pain Sunday afternoon and Monday on the way to the AO. No better time to launch into a KB swing marathon.
Thang
10 rounds of 20 KB swings. Swings were completed within 1-min. The remainder of the round was rest (200 total)
Mosey
5 power clean and press R
5 power clean and press L
Repeat three rounds
Paxs were given about 20 sec recovery in between each set. Focus was on form, not speed. During the last set, PAX completed a 30 second isometric hold in the press position for the last rep on each arm.
Mosey
5 sets of merkins with varying speed and isometric holds. Work for 30 sec and rest for 30 sec. PAX completed 8 to 12 reps per round
Long Mosey
3 sets of pull ups with varying speed and isometric holds. Work for 30 sec and rest for 30 sec. PAX completed 5 to 7 reps per round.
Mosey
10 rounds of 20 KB swings. Swings were completed within 1-min. The remainder of the round was rest (200 total)
Moleskin:
I felt great to be out there in the gloom again after being admittedly inconsistent over the last few months. Looking forward to posting more.
Thanks,
P
11 men slowly but surely arrived at the Calvary parking lot for what was (or so I thought) advertised as a running workout. I’m pretty sure I gave some sort of disclaimer but I really can’t say for sure. We hit 7am and got started.
The Thang:
One warm-up lap around the parking lot
COP:
Head out of the parking lot and head to Davie Park to the turf field
LBC X 20
4 Corners
Partner Up:
All Pax line up on the goal line with their partner. Group one calls an exercise and runs to the opposite end of the field. Remaining PAX perform named exercise until the group gets back. Repeat 5 times.
Start on goal line and bear crawl to center field and then sprint to the other goal line.
Back with your partner at the bleachers for a combined:
Mosey back to Calvary for a stop at the rock pile:
Mosey back to the cars for Mary (PAX Choice)
Finished with 5 burpees OYO
SKIN:
I rolled into the parking lot at 6:53am and with the exception of the early church crowd, I was the only one there. I wasn’t expecting a large group due to the cold weather, holiday party the night before, etc. but I was getting a bit nervous. Slowly a solid group of men started arriving. I was getting texts on my drive over from Spackler, Bounce, and Gloss stating that they would not be coming due to their excessive alcohol intake the previous night. Truth be told, I wasn’t really expecting them to show after knowing that 2 of the three were at the holiday party. 6:57am I get a call from Semi telling me that he is coming and asking that we “hang around the cars” until he gets there. I was a bit skeptical but a few minutes after 7am Gloss was coming in extremely hot.
McGee made a request that we incorporate burpees where we can as he has pledged to do 100 everyday in December. Not sure why, it sounds awful, but I obliged where I could. I think I’m missing a few in the above workout description. I am blaming the “????” in the workout description on the fact that I put off writing this for 2 days. Sorry.
I knew it was going to be a tough crowd when some of the PAX were speaking of their displeasure in Flipper taking the group to Davie Park the previous week. Needless to say that when I announced that we were heading back there again, I was met with some push back. Its only a bit over 1/2 of a mile away so I’m not real sure what the issue is. That turf field is great and really underutilized. About 100 yards into the run Gloss announced “I think I’m gonna die” (no such luck). Anyone caught downwind from him was blasted in a stench of stale liquor and cheap buffet food. It was around this time that Pro voiced his displeasure over the price of drinks at the holiday party ($6 for a beer does seem excessive). Pro, next year do what Spackler did and bring a Solo cup of straight liqour.
Pro and Gloss called me out on my weinke and Gloss went as far as to accuse me of “winging it”. I did change a few things on the fly as I was getting the impression that the distance covered wasn’t to each PAX liking. We only covered about 3.5 miles I believe which seems reasonable within an hour.
TR was driving Mrs. TR’s whip as his was stolen off the mean streets of DC early in the week. I believe it is a 2002 Suburban so please keep an eye out for it and message TR if you see it.
Solid group out there today. I recognize I pulled some people out of their comfort zone a bit with the trip to Davie but everyone pushed through. Nice work.
No Announcements.
9 pax got up early the day after the epic F3 South Charlotte Christmas Party for a little jaunt around Ballantyne.
YHC got there early after a quick survey of the vicinity. The plan was to catch a 10 minute nap while waiting on the pax, but OT pulled up uncomfortably close to my driver’s side window, making that a bit awkward. Oh, well, might as well get out and be social…
Haggis came in on two wheels and parked on three at about 5:30.01. A quick disclaimer was provided while he then proceeded to tie his shoes and put on his merkin mittens.
Mosey over to the BB&T parking lot for COP:
Run over to Ben Nevis and plank up with feet on the guardrail while waiting on the six. Upon their arrival, do 15 derkins, 20 dips, and 10 split squats per leg. Run up Ben Nevis and plank for the six, then return to the bottom and repeat the derkins/dips/split squats. Repeato. At this point, Haggis informed the Q that Loogie was threatening mutiny. Loogie was definitely looking daggers and YHC was smoked, so we moved on.
Mosey up Rushmore Lane to the little pond with the bridge. Jump squats and squat hold while waiting for the six. Partner up by speed. P1 runs around the pond, bear crawling the bridge while P2 performs merkins. Flapjack until each pair has performed 100 total merkins. Haggis was happy to provide real time feedback on merkin form to JRR Tolkien at this point.
Mosey up to the corner of Harney and Ballantyne Corporate Place. LBCs x 25 IC while waiting for the six. Mosey to the corner of Ballantyne Corporate and Brixham Hill Place. Dolly x 25 IC while waiting for the six. Continue mosey (guided by Mighty Mite) to Loch Ness. Head to the nearest patio and do flutters x 25 IC while waiting for the six. Mosey to the high bar for 2 rounds of 10 pull-ups and traversing the parallel bars.
Mosey back to Brixham and Conlan and get on your belly at the stop line. Jailbreak on Q’s count back to Hairball’s truck (sorry for the handprints, HB). Mic Check easily took the checkered flag on that one.
5 Kiawah runners joined us for COT at the end: (Bratwurst, Turkey Leg, Hairball, Bunker, and Frasier).
Announcements:
Moleskine:
I started setting up the speakers as some stragglers pulled in with about a minute to go and off we went with a quick #HairbandMile
COP:
SSH x 20
IW x 15
Little baby arm circles, 10 forward, 10 backward
Windmill x 10
The Thang:
Everyone grab a bell for this idea that I shamelessly stole from Stone Cold…
10 kb swings
5 burpees
20 kb swings
10 burpees
30 kb swings
15 burpees
40 kb swings
20 burpees
50 kb swings
25 burpees
Shep give me a 10 count! I think he was trying to catch his breath because the count started with his fingers in the air and no vocals.
So let’s just throw out what we all realized so quickly this morning, that idea was horrible! #smoker
Ok partner up and over to the hill, we’re not done yet!
P1 exercise at bottom of the hill
P2 run hill do exercise run back flapjack until combined number at bottom is reached
Round 1
At bottom Tricep Extension to 150 combined
Top of hill 10 LBCs
Round 2
Goblet Squats x 100 combined
Top of hill 5 jump squats
Round 3
Flutter press w/ bell x 150 combined
Top of hill 10 Monkey Humpers #Crowdpleaser
6MOM
Flutter
Rosalita
Dolly
Pretzel Crunch
DONE!
Moleskin:
I thought the swing burpee combo could be a bad idea so I repeated the disclaimer and said to modify where needed since I knew there were some injuries in the PAX. I did see some modifying going on but everyone got after it, Smokey was 1st to be done #beast and Hoodie was the last but that is not a slam, if anything it is awesome because he powered through them all! Awesome job! And for the ones that modified, no shame in that, you did more than countert… I mean #fartsackers.
It proved to not just be a bad idea, it was pretty horrible. We will all be feeling this workout. I actually ran into Bernanke uptown who was complaining and said he was going bowling, I’m sure that felt great after this workout. #Not
Awesome job by all!
Announcements:
Shepherd on Q in Monroe, YHC and Smokey splitting the Q at Outland
Keep Lamont in your prayers for quick healing of concussion symptoms…. From ping pong.
Go check out the F3UnionCo facebook page for those of you that didn’t know we had one and sign up to Q!
I think I’m forgetting something else so chime in below.
Always an honor to lead!
Aye!
HB
Was honored to Q a good group at Joust today… Figured we would take it all the way back to running bleachers in High school.
W/O:
Start with the essentials IW and SSH then some monkey humpers and back to IW and SSH.
(Needed to make sure we got the legs warm)
Round 1:
– Traditional Hairburners 10 yd distance with a 20 yd sprint after. 5X total.
– Next we went to the bleachers where we ran 8 total legs, varying our movements up: 1 foot each step, 2 feet each step, every other step, up 2 steps down 1 step.
– Back to Hairburners 20 yd distance this time with Burpees while you wait. 5x total
– Back to bleachers for a repeato
– Last round of Hairburners same as before 5x total
– carry plates up to concession stand for a little fireman pass with the plates. All plates are passed down the line then back.
– Bleacher repeato 8 total legs
– Fireman pass
– Bleachers 4 legs
– Jog it back
Moleskine:
TBH I like to avoid long distance running because its boring. This was a great chance to switch it up and still get some good mileage.
W/O MVP: Sensei, he really does not let anything stop him.
W/O golden glove: Lobstah Roll, cause he’s awesome and I wanted to give him an award.
Least valuable Workouter: all the sad clowns who thought the fart sack was gonna bring them the joy they needed this Friday. Jokes on them, Yeti’s Gap model face is always worth the price of admission.
Ps: Yeti doesn’t have this form of twitter technology so no danger he reads this
Announcements: joe davis and toy drive (stone cold toy Q)
Is it me or our disclaimers sounding more and more like we are trying to coax the M into something iniquitous in the boudoir? “Honey, I’m not a professional, but I want you to try some stuff. It’s just a suggestion; I won’t make you do it. But, I want you to push yourself.” Weird, right?
13 men departed the Vine parking lot. How is that I have never heard of anyone eating there and there’s a delivery truck every morning. You didn’t hear from me, but it’s definitely a cosa nostra deal going on.
As I was saying, we left the Vine ran to the first lower level of the Ballantyne Village Parking Deck. Circled up for a little SSH (15 times) and the instructions were given. They were given like 3 times because no one listens. Here it is again.
Exit the deck by running/bear crawl up the grass hill
Run around the deck to the front entrance and ascend to very top
10 burpees
Run down, then up the stairs whilst farting as much as possible (or so it would seem)
Run back down the deck
Repeat AMRAP
We finished up with a merkin wave (1 – 5) at the bottom of the deck and Mary at the launch site.
FIN
NOTES
This is the time of year when PAX just don’t know how to dress. Madam T was wearing a snowsuit and Cheese Churd was sleeveless. Check the weather bros.
If I were to poll 100 people and asked them is it better to fart in a stairwell that you spend a significant amount of time or in the open air, I’m willing to bet at least 87 would say outside. The other 13 PAX, who all happened to attend today’s workout, chose the latter.
Thin Mint ran so much today, he wore out his shoes. Remember, he’s hurt.
Soft Pretzel seemed to be alone most of his run, I wasn’t sure if he was really far ahead or behind me.
MT, Bean and Frehley giggled like school girls the whole time.
MT’s Outback impression slayed and ended the workout. It’s spot on.
Announcements
Don’t be that guy who gets super drunk and close talks to all the Ms tonight.
Also, don’t get drunk and drive your car. Be safe.
You can bring toys and other donations for OST to the party.
Raffle tix will be on sale, too. Proceeds to OST.
16 men gathered this morning for F3 Kevlar. A little unpredictable with the temps. Monday started out in the 30’s followed by a few days in the 50s and 60’s. Today was back to just above freezing. Welcome to December.
5:30 and still some stragglers rolling in. A quick disclaimer and we were off. Fletch coming in hot, but we kept going. Safely assuming he would be able to catch up. Head down for a little COP beside the cemetery. SSH, IW, Dry Docks (Dry Dogs, CDD, whatever you feel like calling them), and some Mountain Climbers.
Head across 51 to the micro-neighborhood across the street. Partner up.
P1 goes this way, does 15 jump squats. P2 goes that way does 15 Jump Lunges. Meet in the middle for 15 handslap Merkins. flap jack and repeat. 4 total trips out and back.
Head to where the sidewalk ends and onto the fields. There may or may not have be a sign stating the fields were closed, but it was too dark to see.
Same Partners
Line up along side line. P1 Run to opposite sideline and back, P2 does called exercise.
100 Combined Heels to Heaven
150 Combined Merkins
200 Combined box cutters. Audibled to 150ish because the PAX whined. Why does my hip pop like this? It’s too many? Is this a Kegal exercise?
Head out for home, stopping along the way for a set of lifts with rocks.
2 quick rounds of curls, tricep extensions, and overhead press.
Finish with 15 burpees on your own.
Moleskine:
Not enough Operation Sweet Tooth contributions this morning for my liking. Hope to see more at the party this evening. There was however enough mumble chatter to go around. Certainly requires a little extra concentration on the cadence count. Thanks to Young Love, pretty sure he was the only guy to count out COP and keep things on track. He also provided timely legal advice yesterday letting me know breaking the rules in fine, if you don’t get caught. Too dark for the field usage police to find us out there this AM.
Good to see Brown out 2 days in a row. He ran in a bit late during the Partner Selection period. Felt like he was the last guy to get picked for a team in gym class. We partnered up. He was not enthused with all the running, but kept it moving.
Looking forward to our one-armed co-site Q to rejoin us soon. Not as weird without you.
Thanks to Squid for the takeout. He might actually provide more prayers than Simba on a weekly basis #wheelhouse
Announcements – Bring toys for Alexander Youth Network to Christmas Party tonight. Lots of them.
Sign up for Joe Davis 5k/10k and get your family and friends to sign up too.
-Alf
Gerber was slated to lead the 15 men who posted Centurion. He was absent from our group today. As we stood around chatting, a PAX asked if YHC was leading. A quick survey of the group again did not include the scheduled QIC. Sure, if Gerber does not show, YHC will Q. That’s what we do at a participant-led workout. 60 seconds ticked by. Disclaimer stated clearly that each PAX was completely responsible for his own personal safety. Off we went.
Thang
Brisk pace mosey out of launch lot up Little. Right on McMahon. Right into Veterinarian lot. Circle up.
COP
Merkin x 20 IC
IW x 10 IC
Smurf Jack x 10 IC
SSH x 10 IC
Mountain Climber x 10 IC
Brisk pace mosey out of lot down McMahon. Right at 51. Right into CCHS. Continue to Tartarus (parking deck). Stop at entrance on ground level. Burpees to wait for six. AYG to level 4. Burpees to wait for six. Partner up. Size, speed, etc., does not matter.
Partner Stack
Partner 1 descends Stairwell 2 to ground floor, AYG to Stairwell 1, up stairs to level 4. Partner 2 does called exercise. Flapjack to called number.
100 Merkins. Burpees to wait for six.
Descend stairwell 1 to ground level ramp entrance. Merkin x 10 IC. AYG to level 4. Burpees to wait for 6.
Partner Stack
50 Burpees. Burpees to wait for six.
After regrouping, short mosey to stairwell 1.
Redemption Loop
10 Jump Squat. Descend stairwell 1 to ground level. 5 burpees. Left around football field. Stop at scoreboard. 5 burpees. Continue around field. Stop at Cougar entrance. 20 Merkin. Bear crawl to crosswalk. AYG to level 4. Burpees to wait for six. Continue Burpees to 100 total. Count kept by McGee.
Partner Stack
200 Heels to Heaven
Mary to wait for six. Flutter x 10 IC/Hold/Dolly x 10 IC/Hold/LBC x 10 IC/Hold
Took a moment while holding 6 inches to thank the PAX who had brought OST donations. Offered encouragement to donate to OST or any other cause that helps those in need. Whether it be time, money, supplies, etc.
Descend stairwell 2 to ground level. Jump Squat to wait for six. With group together, continue Jump Squats. Instructions given for AYG to level 4. Go.
Squat plank to wait for six. Descend stairwell 2 to ground level. Wide-arm Merkin x 10 IC. Jailbreak to launch lot.
COT
Moleskin
YHC was looking forward to a Gerber Q. He has been on IR for a while. Guess he still is. Hope he heals up soon. Not sure who asked YHC if I was leading this morning. My affirmative response was quick. Brief discussion with site Q’s, who offered their blessing. Alright, alright, alright (in the voice of Wooterson in my mind’s dialogue). Now to the task of what to do. Not that often that we get the opportunity to take one on the fly. No way would YHC let the PAX down this morning. No way. But, what the heck would we do?
At that precise moment, McGee pulls up next to YHC in the run up Little. Turns out, he has a formal request. Burpees. McGee proceeds to tell YHC that he is doing 100 Burpees each day for the month of December and prefers to get them out of the way during his F3 workout so he does not have to close his office door and do them at work. Meeting the needs of the PAX is of utmost importance to YHC so Burpees made the cut. McGee gladly counted. YHC asked for count updates throughout the workout until we hit 100. Keep McGee’s mother and his family in your prayers men.
Certain YHC missed a few things in the workout. We covered 2.42 miles total. Or we can go with Udder’s 2.7 that showed up on Strava. Much of that at AYG pace. Group pushed hard today, as is the case at Centurion. Thanks to Margo and Chelms for letting me take this one.
YHC’s 100th F3 post for 2016. 20th Q. 225th workout. 539th mile run. Thankful for the ability to do this workout and all the others. Pain-free for 9 straight weeks now after my knee surgery and setbacks during recovery. Thankful. Can’t take anything for granted.
Great start to the day. Solid work put in by the men of Centurion.
Announcements
Christmas party tonight. Bring donations for Operation Sweet Tooth to benefit Alexander Youth Network. And bring your sweet dance moves. And don’t forget your jacket.
Joe Davis Run for Recovery 01/07/2017. Register and run this one. Proceeds to Keystone Substance Abuse Services in Rock Hill. Great race, great cause. Register HERE
High T goes on winter break this week. Thanks to all the PAX that made it out in the fall.
Why go on winter break? As the weather gets colder the risk for injury increases in a weight based workout. Gloves on a barbell add an extra layer of risk (pun totally intended) because your grip is compromised.
We’ll be back sometime in March to start sculpting those beach bodies.