Guys, cough cough cough, I, cough, am not contagious, cough cough cough. Stupid walking pneumonia.
26 brahs ran amok in Mountainbrook. Semi said that DMZ had been easy recently so I had to fix that.
Run to Mountainbrook
-Squats whilst waiting
Mountainbrook Loops
Partner 1 runs down Table Rock; Partner 2 runs down Mill Pond and left on Haverstick; exercises when you meet and back at start
#1: 10 Dumbocrats
–50 LBCs OYO
#2: 25 Derkins
–50 LBCs OYO
#3: 25 WW2 Sit-ups
#4: 10 Handshake Merkins
Haverstick Hill
Wheelbarrow to top (This was piss poor. Only 6 people did them. I blame Spackler.)
10 burpees
Backwards run to top
10 burpees
Partner carry to the top
Back to base.
MS
It’s good to be back at DMZ. Getting injured and then getting sick sucks. But have no fear, I’m back, cough and all. And I was the six. It was a little depressing to look up and watch Sundancer run by me. I almost, ALMOST, quit right there and just walk home. The shame was almost too much.
But I persevered because I couldn’t let this group of 26 down. Semi mentioned to Mermaid that DMZ had gotten kind of easy lately (funny, since one of those Q’s was Mermaid). So, we ran and did some stuff while running. Vintage DMZ. Just like how Hops envisioned it. Well, maybe not since he doesn’t post at DMZ anymore #scared. We haven’t hit the Mountainbrook Loop before and it didn’t disappoint at 0.6 miles long. Just long and hilly enough to be terrible. Plus we got to wake up the neighbors. 3.6 miles and DMZ is back!
I told Semi we wouldn’t run more than 3 miles. Let me tell you, the only way to get Semi to post when he asks a question like that is to just lie. At that point, he’s just looking for an excuse. No way, Semi, not today. You’re welcome #hugs.
Sundancer also hit a milestone. He didn’t puke during the WW2 sit-ups. I know, its weird and I have no idea why he always pukes, but not today! I think he was just excited to not be the six. See, its all in your head, Sundancer.
Swiper talked the entire time, but I have no idea what he said. I was coughing too loudly.
Alf showed up. I don’t know why. Kidding (not really). Good to see you at A51’s finest. Also, good to see Hairball at a bootcamp. He literally couldn’t do a derkin. His arms gave out after 1. On the bright side, he can now blister the pax at any distance over 15 miles.
We actually had a genuine FNG today. It had been so long that I wasn’t sure what to do. He made his way to Charlotte via Louisville and England. Big Man City fan. So, naturally, we named him after Man U’s favorite son, Wayne Rooney. He and Rachel were out front. Actually, everyone was out front of the Q, so everyone gets 1 brownie point.
In all seriousness, I’m thankful to be back, slow and all.
Announcements:
A51 Toy Drive for Operation Sweet Tooth: http://f3nation.com/2016/11/14/men-of-area-51-and-sobindianland-operation-sweet-tooth-toy-and-supply-drive-all-hands-on-deck/
Bring toys to the workouts and the site Q’s will take them.
8 Pax braved the cold this morning to take part in the fun that a gear workout brings. Given that I was sick as a dog this morning I probably should have stayed in bed but I couldn’t pass up the chance to get out and do some work.
Warm-Up
Thang
Started off with a Pull-up/Burpee Ladder starting at 10 and counting down ( 10,10, 9, 9, 8, 8,…….). First man finished leads Mary
Then down to the field for a 4-man relay race that went as follows:
Two teams of four made made their way through three exercise stations spaced out around the field. The event starts with one person at each station and one carrying the “baton” (100′ bundle of firehose). The first person completes 5 burpees and then carries the baton to the first station and relieves his teammate. That teammate carries the baton to the next station and so on. The stations were:
2.5 rounds were completed before having to call time.
Moleskin
The M tried to talk me out of working out in the cold when I’m sick but I showed her.The gear was already loaded up. What’s a Pax to do?
I heard some subtle groaning when I announced the pull-up/burpee ladder but it was pretty quiet once we started. Too much time spent gasping I suppose. The Mary afterwards was a nice filler and one of the Pax (not sure who) introduced us all to the Pickle Pounder (I think).
Some confused looks and expressions of deep concern were exchanged when I mentioned we wouldn’t need all the bells that were brought out. I think we were on the verge of a mutiny but the Pax followed along anyway.
Approaching center field, best guesses began to fly as to what the lump of matter on the ground was. Our firehose batons, possibly a first at Foxhole, were laying there ready to be shouldered and lugged around the field. Instructions were given for the relay and off we went.
All the Pax did awesome and really pushed. With a workout like this you get out what you put in. You could make it as easy or as difficult as you want. We made it through about 2.5 rounds before having to call time and it looked like both teams were neck-and-neck the whole time.
Finished up with COT and all hands on deck for loading the gear into my truck (much appreciated). Then headed home to rest ( I wish! I got 2.0’s!!!)
10 men showed up at The Big House get their weekly dose of Monday pain or to use Wild Turkey’s favorite phrase to make a downPAINment on their week at SOB-Land’s newest workout. Here’s what we did:
The Thang:
Mosey towards over to the soccer field for COP. SSH, IW, Merkins, MC.
Line up, sprint across the field and do 10 merkins. Repeat X 4
Meet at mid field for instructions for 4 corners. Count of into 4 groups.
Corner 1 – 10 Burpees; Corner 2 – 20 Jump Squats (real jump squats, not those things that Fire Hazard does); Corner 3 – 20 CDD; Corner 4 – 20 lunges (10 each leg). Each group sprints to their corner does the listed exercise, sprints back to mid field and does 20 merkins. Once completed the group moves on to the next corner.
Mosey to the short walls (flower beds) infront of the baseball fields for a Durkin/Dip Ladder. Durkins X 10 IC, Dips X 10 IC, Durkins X 9 IC, Dips X 9 IC, etc.
Mosey back to launch for 6MOM.
COT
Moleskin:
Cheddar tweeted on Sunday night that all PAX should bring their non-Soccer arms for my Q and I couldn’t possibly disappoint. My goal today was chest and shoulders and that was where we focused.
It was a chilly 36 degrees so I started with sprints to get the guys warmed up. We moved on the 4 corners in our 4 groups. The goal here was to stick together as a team to complete the exercises in each corner.
I introduced the Durkin/Dip Ladder as the world famous Durkin/Dip ladder. The guys laughed it off thinking it wouldn’t be too difficult. That was until the 3rd set. The Durkin/Dip Laddder always separates the men from the boys. It’s tough, but can be done.
Announcements:
Be sure to bring toys and personal hygiene products for kids as part of Operation Sweet tooth. Toy can be taken to workouts all week to taken directly to the F3 Christmas party.
Sign up for the Joe Davis Run to support substance abuse treatment.
It was an honor leading the men in The Gloom.
Count was fourteen this morning as the men from the Matrix went for a trip on the dark side of McKee Rd Elementary.
Da Thang-
Mosey to the back of the school for a warmup
Mosey to the woods – find a rock along the way
Mosey to the playground at the far end of the school
Mosey to the small track
Mosey to the playground at the front of the school
Mosey across the soccer field
Mosey to the parking lot
Moleskin:
There was some good chatter out on the field today with Mcgee making small talk and giving some good suggestions along the way. Great to see Cole Miners Daughter (Respect) pushing hard on the Hershel Walker legs of the workout – well done.
Unfortunately I must have double tapped the record button as the only thing that I recorded was the prayer at the end of the workout. Thank you all for being there and giving me the opportunity to lead the crew on a chilly November morning.
Announcements:
Christmas Party on Friday with toy drive for Operation Sweet Tooth.
Our fearless leader and running guru is off this week playing in the “happiest place on earth.” I accepted the challenge of trying to herd all of the cats of Swift this week into one seamless bada$$ running unit. I of course got close consultation from the site Q beforehand.
We are less than two weeks out before the big race. I know not everyone is running Kiawah but you just need to tolerate us for two more Swifts before we returning to regular running times. This week it calls for a fifteen minute T-pace, 35 minutes 2nd F pace followed up with another 15 minutes of T-pace.
In order to get all of that in. We will start at 4:45am to get in our normal warm up i.e. run ten minutes followed by stretching. We will start the T-pace portion at 5:00am and finish up at 5:15 at the Vine to collect the rest of the group. We will run the Bull Ring down Rushmore, left on Ballantyne Commons, left on Ballantyne Corporate back to the Bull Ring. Break off when there is five minutes or less to head back to the Vine for the T-pace portion. We will run our 2nd F pace for 35 minutes through Ballantyne. Followed by the last T-pace on the same route as before. This time we will meet up at the Bull Ring when you are done and run back together. We should have a few minutes to spare if everything runs on time.
I am sure everyone is completely confused but I have faith it will work out.
Frasier
4 #F3daVinci regulars gathered despite good (and not so good) reasons not to and worked off some of the Thanksgiving binge. It was a workout that almost didn’t happen. More on that later.
The Thang
Mosey to Blakeney playground area for COP:
Mosey to tunnel next to Banana Republic and partner up. Partner 1 run around building (including up/down stairs) while partner 2 does people’s chair with overhead press. Flapjack when partner 1 returns. 3 total laps for each partner.
Mosey behind Old Navy / Home Goods / Marshall’s for 7’s. Muscle-up and onto retaining wall, then jump down. Run to brick wall and do 6 balls-to-the-walls presses. Run back to retaining wall for 2 muscle-ups, then to the wall for 5 presses. Continue until 6 muscle-ups and 1 press.
Mosey behind Target for Route 66. Run towards Rea Rd. Do 1 merkin at 1st street light, 2 at 2nd light, 3 at 3rd, all the way up to 11 at the 11th street light. Total of 66 merkins.
Mosey to cart corral in Target parking lot.
Mosey back behind Target for another Route 66. Same as before, but w/ jump squats.
Mosey behind Pet Smart / Best Buy for 11’s. 10 donkey kicks against brick wall. Run to metal railing for 1 derkin. Then 9 donkey kicks against the wall and 2 derkins on the railing. And so on, all the way to 1 donkey kick and 10 derkins.
Partner up for relay races.
Mosey to wall on side of Pet Smart.
Back to Chik-fil-A.
Moleskin
6:28. Who’s is that coming over the horizon? It’s a bird… it’s a plane… it’s… Paper Jam!?!? Running in from home like a boss. YHC likes it.
All worked hard at this workout. As mentioned earlier, it almost never happened. Escobar rolled his ankle the day before, but posted anyway because he’s a badass. Paper Jam almost fartsacked because he didn’t want to wake his family up by opening the garage to get his car out (that’s a new one), but then decided to run in instead. And last but not least, Might Mite woke up at 4AM and drove from Greensboro (or Greenville… definitely someplace Green) to make it on time for the workout. That is dedication right there. Way to go MM. You fellas did the right thing and helped make a great morning.
Awesome to see Escobar continuing to post and get stronger. Thanks to Paper Jam for taking us out. Enjoyed the conversation and breakfast burrito at CFA coffeeteria. It had been a few hours since YHC stuffed his face, so that was nice. As always it was an honor to lead.
Announcements
The short work week that leads to Thanksgiving Day gives lesser men an excuse to fartsack – family in town, travel, too much stuffing, the cat has diarrhea, etc. Really, any excuse could be used, but for A Few Good Men of Union County, Saturday morning meant the traditional SVMS beatdown known as Outland. No newbies, so everyone was disclaimed and off we went. A lack of cinderblocks caused YHC to shift gears to Plan B immediately, but no blocks was no problem.
The Thang
Mosey yog to elementary school entrance and circle up for COP while waiting for Hairband and Drop Thrill to ruck it to the COP
SSH x 20 IC
IW x 20 IC
LSS x 20 IC
Windmill x 20 IC
Mosey to rock pile and pick and pick a lifting rock. Hands Off appeared to be a rock virgin, The Count, Salt Lick, and YHC initiated him quckly out by picking a nice lifting rock for him. Hairband and Drop Thrill bypassed the rock pile and used their ruck sacks as a modification. Gather your rock and mosey to the end of the elementary school bus lot where the following pre-planned pyramid weinke was waiting (in full disclosure, this is the same concept Turkey Leg used at the Matrix earlier in the week. It was so brutal, I decided to rinse & repeat)
Starting with a lap, return to starting spot and perform 2 burpees then run a lap. Return, 3 x OH Press, 2 x burpees, 1 lap, etc.
Perform exercises until everyone finishes all 12. Salt Lick got to 12 and started heading back to 1. He got to 8 before YHC called time and the PAX moseyed to the tires. DT & HB rucked.
Split into 2 teams of 3. Players 1 & 2 are separated from Player 3 by approx. 10 yds. P1 flips tire 5 times (to player 3) while P2 & P3 plank. P3 flips tire (5 times) back to P2 while P1 & P2 plank. P2 flips tire back to P1 while P1 & P3 plank. Repeat until 7:50. Mosey to middle school cafeteria for supine pull ups. Wall sits while HB & DT ruck it.
20 skupine pull ups OYO then circle up for Mary
20 x Flutter IC
20 x Dolly IC
20 x Can Opener (10 right & 10 left) IC
20 x Rosalita IC en Espanol
10 x LBC
The Moleskin
The Outland faithful were out in force this AM. You can always count on Hair Band, The Count to be in attendance anytime there’s a workout at SVMS. It was good to see Hands Off who was home from college for the holiday (it also helps to motivate you to post when you are dating HB’s daughter). Salt Lick is fast. And strong. He works hard. Drop Thrill is a madman. He carried a 100 lb ruck the entire time (OK, so I guessed at the weight) and pushed through every exercise.
Two of the workouts I attended this week took time out at the end and gave each PAX in attendance a chance to talk about things they were thankful for. I’m truly thankful for the opportunity to lead such an excellent group of young men — For the reasons above and many, many more.
Announcements
Joe Davis Run = January 7. Discount code expires Sunday
Thanks to Salt Lick for taking us out
14 13 men gathered before the Thanksgiving beatdown for an appetizer consisting of bricks, posts, and random other lumber / logs. Everyone got their fill.
Circle up:
– SSH x 20
– IW x 20
Mega Starfish – Partner up and a quick circle around the Starfish to review and explain each exercise station. After explaining each movement and number of reps per team, we gathered back in the middle for instructions that we will perform 10 merkins every time we returned to the middle.
Starfish Stations:
– Station # 1 – One partner = Thrusters. The other = Skip Rope. Total Thrusters x 50 total per team
– Station # 2 – 2’x6’ Curls and Overhead Press x 50 each per team
– Station # 3 – Brick Man-maker Merkins x 40 total per team
– Station # 4 – 2 times through agility ladder with Walking Brick Merkins
– Station # 5 – Overhead press w/6’x6’ post x 20
– Station # 6 – Cedar log squats x 100 total per team
– Station # 7 – Partner Post run out and back
– Station # 8 – Cedar log hand snatch x 50 total per team OR controlled slow shoulder raises
We finished with time to spare, so we elected to keep running through the stations.
– Initial WOD didn’t involve my equipment, but a late request from Bratwurst changed my mind. No one had experienced my Atlas Home Depot equipment before, so I’m hoping they all enjoyed something different.
– Speaking of, Brat had to bail before we began due to a fear that the workout would ruin his finely-honed runner’s body. In actuality he’s nursing an injury — get well Brat – we need you out leading us brother.
– Stumphugger almost bailed from work to join us, but YHC didn’t want his tie wrinkled. He did look all about business though!
– We were separated from each other the majority of the workout so I didn’t catch a lot of BB material.
Thanks for letting me lead.
In the not-so early hours the PAX began to gather at our launch point, many of the our Rock regulars showing many minutes earlier than our #highintensity brethren who came in hot as the bell was primed to ring. As the much debated shovel flag dropped into the earth, the clock struck 7 and we were off into the not-so-gloom. YHC came prepared with a downpainment aimed to bring some sweat, and remind some that Burpees are back in-bounds on Saturday mornings.
The Thang:
Mosey to the courtyard by the fake lawn
SSH X25 followed by 6 inches
Low Slow Jump Squat X 20 followed by 6 inches
Merkins X 20 followed by 6 inches (a little plank-o-rama mixed in)
5 Burpees OYO
Mosey to the lawn at the corner of Rea and 51 for some plank-up and elevator pushups
Mosey to the next corner 51 and Cary Ridge Dr for some Mary (protractor and rosalita)
Mosey to the park, down the hill near the sidewalk and across the road
All you got to the top of the hill, 5 burpees, AYG back
Lunge walk to the top, 5 burpees, LW back
Broad Jump across the road, bearcrawl up the hill, 5 Burpees, reverse
Mosey to playground and split into 2 groups, first group stayed and did 5,4,3,2,1 alternating sets of pull-ups and derkins while the second AYG to the first light post up the road and completed 10 burpees before returning. Flap-jack repeato
Mosey to first light on the road, Run lamp to lamp either doing 10 standard or 5 airborne varieties of merkins and squats (alternating)… overly complicated but we figured it out. On the way back 10 burpees at every other street light.
Worlds longest indian run back to the library parkinglot
AYG to first median, 5 burpees, AYG back for 5 burpees, repeat but to the second median.
Mosey to cars for the final 20 Burpees to round to 100 and a couple pieces o’ mary before the final bell sounded.
Moleskin:
For my first Q as site Q and my first Q for RockZero I have to say I was quite humbled. First to lead a group of PAX 18 strong is a new challenge for my skills and I’ll have to adapt going forward to ensure the workout addresses the group effectively. Secondly after 10 days off, I wasn’t quite ready for the intensity from McGee, Marlin and Rachael among others. Often YHC would finish sets in the middle of the pack, demonstrating that strength may follow #highintensity more than we thought. YHC even witnessed McGee throwing down some killer sweet burpees after his “speed form” was admired earlier in the workout. Much mumble chatter was offered by PAX not named flipper, another change of pace and much sweat stained the AO once the minute hand moved to a count of 60. The merger of equals has brought great bounty to the southland IMO and YHC looks forward to seeing the strength of competition increase. Maybe at some point we’ll stop looking like the sharks and jets, but till then a divided house can still sweat together.
Be Strong Men This Week All
After roughly 83 confusing group texts about what this workout would involve, 17 PAX still decided to show up on a crisp morning to see what it would entail. Almost everybody listened to the request of “bringing a basketball” (and a few brought extra) so everybody had a friend for the day.
We had many special guests join us: Tinker Toy in from Raleigh, 3 FNGs, Da-Na-Na’s first appearance of the school year, and Doc McStitches showed up fashionably late.
WARMUP
Grab a basketball and mosey to front parking lot while giving disclaimer for those who thought YHC was a professional basketball player.
SSH x 33
IW x 33
MC x 33
Merkins x 10
LBC w/Pistols x 33
Jump Squats X 20
Cotton Pickers x 15
THE THANG
Mosey behind school on sidewalk and do some Mary
American Hammer x 33
V-Up with ball transfer x 10
Mosey to midfield of Soccer field and partner up for some 30-3s
Both partners run to opposite end lines for Burpees x 3. Run back and meet your partner for 30 reps. 3 sessions (Merkins on ball, WW2 sit-ups w/ball, Jump Squats) with plank work on ball in between. Some idle chatter/mumbling about # of Merkins. However, FNGs didn’t seem to mind the work.
Mosey to edge of field closer to basketball court for more partner work. Partner 1 does exercise while P2 runs to court, makes a basket, and runs back to switch. Lots of “activity” on the basketball court. Bolt apparently wanted to make his old man work harder by purposely missing the shot. And Doc and Gator Cub were doing their best Dikembe Motumbo impressions.
Merkins on ball x 100
LBCs x 200
Mosey to main entrance for some curb work
Dips x 20
CDD on ball, sprint to other curb for dips (10 reps, 8, 6, 4, 2)
Jailbreak to cars for Mary. The 2.0s calls the exercises.
Ranger = 10 flutters
Toast = 20 American hammers
Bolt = 10 WW2 sit-ups
FINISHED
Good to get out and shake out of the food coma. Great showing after some suspect pre-marketing by YHC. There were less inquiries about YHC’s basketball skills today and more about the Yoga background. Always humbling to get schooled by the 2.0s . . . Nice work Ranger, Toast, Bledsoe, and Bolt! The last 2, along with Hokie Pokey, are FNGs but obviously not new to working hard. #crushedit. Thanks to Tinker Toy for coming in from Raleigh and bringing the FNGs. Welcome additions to F3 Union County!
Thanks to Shop Dawg for taking us out!
Announcements:
F3 Sanctuary: Monday nights at Brooklyn Pizza in Wesley Chapel. 7:30pm. All are welcome.
Opportunity to serve: December 7th at 4:30pm. Feeding the homeless in Monroe. Reach out to Transporter and/or Ice-9 for more details.
Commitment workout: Saturdays at Weddington High School. 6:30am-7:30am