Orange-Out at Bagpipe
In honor of Rivalry Week (that means football guys, basketball hasn’t really started yet!!!), YHC was wearing his true colors – orange of course – including Tiger Rags in front and back. Thankfully the rags were only for show and had no functional use this time!!!
Happy Thanksgiving to all and safe travels!!!
Warmup: SSH X 15, Imperial Squat Walker X 10, Merkin/Mountain Climber 10X9X8X7X6 (10 merkins + 10 MC then 9, 8, etc). Mosey to Lock Ness Lake for stations:
Workout: 3 stations (both knee walls and fitness trail): 3 exercises of 10 reps at each station repeat 3 times (run between each station).
1st station: step-ups with kettle bells, derkins, dips
2nd station: jump ups, dips, derkins
3rd station: dips, pull-ups, squats
Finished at station 1 (1st wall) for Mary 15 reps each of LBC, Dolly, Flutter, Heels to Heaven, and then Protractor). Merkin Mountain Climbers 5x4x3x2x1 plus 10 burpees. Mosey to parking lot for bear crawls and merkins at every other line (2x4x6x8x10 reps). Then lung walks with jump squats every other line (2×4…x10 reps). Then knee ups + burpees at every other line (x2 reps). Finished with Merkins/Mary Ladder (merkins + LBC – 10 each, 9 each, 8, each…..5 each).
Keep it moving!
Screeching into the parking lot with 1 minute to spare, who could it be?… YHC
Let’s do this!
Follow me!
COP:
SSH x 25
IW x 20
Low slow squats x 15
…. enough of that, let’s go!
The Thang!
Run the road, stopping at each peninsula/island/thing 5 Merkins at the first, add 5 each one after until 20 then plank up for the 6.
To the bottom of the hill and partner up, with me being a third due on a team due to fartsacks and other various no shows.
Hillwork…
P1 run hill with called exercise at top
P2 exercise at the bottom, flapjack until you hit combined count at bottom exercise.
Must be #O2Dep, I can’t remember everything but it was something like this…
Round 1:
P1 Flutter 20 at the top
P2 Merkins at bottom, flapjack until 100 Merkins
Round 2:
P1 5 burpees at the top
P2 LBCs to 150ish combined
Bernanke started complaining about his hands being cold so hands off the ground round, who said the Q has to be mean?
Round 2:
P1 Jump Squats x 10 at top
P2 Squats at bottom to 200
legs were screaming on this one
Follow me and watch the net!
Over to the volleyball bleachers
20 step ups, 20 dips, walk to the top and 20 squats, 3 rounds then plank.
Over to the wall for… No not peoples chair, Donkey Kicks!
15 Donkey Kicks, recover
5 burpees in the grass
peoples chair w/ air presses to 50
20 Donkey Kicks,
10 burpees in grass
PC with 100 APs
25 Donkey Kicks,
20… Carolina Dry Docks
PC with 150 APs
Mosey to the lot and on your 6
5MOM
Flutter x 25
Dolly x 25
Back Scratcher x 20
Shep, call something out!………………..
“Next Exercise LBCs…………….. Starting position……………….
Somebody is wasting time!!!
about 20 LBCs were finally done as Shep was hoping time would run out.
Nomad! Call something!
Russian twist x 20
DONE!
Announcements:
-If you want F3 gear before Christmas get your orders in soon! Check the site for details.
-#F3Overdrive is still on at it’s normal time Friday with Glass Joe on Q to try to bend the rules of gear somehow.
Thanks to Shepherd for taking us out.
Moleskin
While I pushed the limits, I was not technically late. #Cobains anyway, I usually like to be early when I am on Q to greet people as they show up which we should all do.
Great work out there by everyone, we kept moving the entire time, partially to keep warm and also to get the metabolism up. I’m not sure if anyone is posting tomorrow anywhere but if not I hope everyone has safe travels and a great Thanksgiving with family and/or friends. I appreciate all of you and as always it is an honor to lead!
Aye!
Hair Band
SOFAWIB BB – Then there were 3
And then there were 3. We showed up to start Tuesday off right and to continue the detox before Thursday’s binge. No plan so we made it up.
Run Chadwyck mile for warm up with 20 merkins at every turn.
Run to jungle gym in the back for 10 pullups, 20 dips, 30 squats.
Run to the entrance off Rea for 10 burpees, 20 Carolina dry docks, 30 over/unders.
Repeat until 6:08. Chadwyck mile.
NM: During pullups, it was cold. The sky was crystal clear. Cold Cuts saw 3 perfectly aligned stars and went into an astrology lesson, ending with “3 guys, 3 perfect stars. Coincidence?” Needless to say, it got weird after that. Regardless, we sweat it out and put a good deposit on the day.
It’s official that Semi Gloss has begun winter hibernation.
I’m Q with 3 others at AG Middle for Thursday’s Turkey Day convergence. 7AM. Be there.
Excellent work getting 460+ turkeys to CRM by the men of F3. #HIM
The Gerkin Gag
28 Men headed into the gloom for a Tuesday before Thanksgiving beat down.
The warm up:
20 X SSH
20 X IW
20 X slow squat
15 X slow merkins
The Thang:
Partner up, partner one lays on the ground face up with hands in the air partner 2 gets on top with his hands on partners performing merkins.
Had you all worried with the inbred Merkins, Bulldog was about to quit F3. Someone else threatened to band me from Q’ing forever
The real Thang:
Everyone one line up on the sideline
Round 1. Start with 5 swings run to the other sideline and do 3 burpees
Then 10 swings and 3 burpees. Continue by 5 until up to 25 swings then run and 3 burpees
Plank until everyone is done, even the people standing around chatting
Round 2. Same concept with curls and 5 merkins on the opposite side between each KB round increasing KB exercise by 5 each round. From 5 to 25
Round 3. Romanian Deadlifts and 3 burpees
Round 4. Squats and Lemon Squeezes (I stole from the former F3 goer Busch)
Was trying to get someone to lead us in jay low (better way to spell) but no one would step up, Hops tried but it was several mins after the request was made.
Round 5. Overhead presses and merkins
Round 6. One handed bent over rows starting with 5 each side up to 25 each side and 5 merkins on the opposite side of the field. Not two handed highrows, also you do not swing when you do high rows. I heard the comment Tiger rag says you should swing your back every KB exercise. Now how is his back? Stonecold I will give you credit F3 calls them lawnmowers but I also heard you say your kettle bell was too heavy for you to do 25 each arm or something like that.
Hops did get to lead some slow flutter but it was pointed out we were already past time.
Moleskin:
Stat of the day this might be the first workout that I did not do jack webb in, Q fail. I also can’t believe high tide ran before the workout no wonder he had issues with his KB. Need to rip that 0.0 sticker off the jeep runner. Spackler I expect some witty comments and what happened on your side of the work out. Harley and Fletch thank you for letting me Q always an honor. I saw some people blazing through the workout Fletch, Arena, TD, Cotton Mouth. I couldn’t really see everyone at the far ends but I am sure there were many other strong performances. I am guessing Yeti and Dollywood the 20 year olds. Hops thank you for taking us out, you excelled at that part of your workout. Thank you Bulldog for the workout name. If I missed anything sound off in the comments.
Announcements:
F3 Dads Thanksgiving day 9-10:30 McKee elementary See Lex Luther for additional info
Fletch for operation Sweet tooth, reach him on Twitter
Joe Davis run sign up
Christmas party Text Mr. Bean
Kevlar and Joust converging Friday mass text Bulldog for details, he loves them
I am sure you have seen it several times but call High tide if you would like to order F3 cold gear
Providence Colony
11 men posted this morning for a cool crisp edition of Fast Twitch. A fairly basic weinke today. Go run.
The Thang:
Run the mile out of the school and to the bottom of Raintree Ln for a brief warm up of squats and imperial walkers (crowd favorite). We completed this on time since it was too chilly for Joker to step off course and fertilize the front lawn of the Country Club.
Partner up, preferably with someone with differing speed than you. P1 runs Raintree Ln to 51 and back. P2 runs Raintree Ln to Providence in back. 15 hand slap merkins when you meet and then alternate sides and repeat. Speedy guys meet up with 6 an mosey back to the bottom of Raintree.
Mosey up to Providence Crossing (lots of complaints about going the wrong way) – I realized this may be the one street in Raintree I have never run on, but have passed at least 591,195,028 times. Run to end, 15 jump squats, return to Raintree for 15 jump squats. Nothing really impressive about the street. Moderate hill and townhomes. Meh.
Indian Run up the hill to Rounding Run. Three sets of AYG’s back to the school each 200m to 400m long.
Finish with 3 minutes of parking lot sprints.
Moleskine
Ahh – the old Raintree 5K in disguise. You still got the whole course, but this time got to start uphill no matter which way you went. Running the length of that road is just terrible. Doing it back and forth is just silly. Hope you enjoyed it. A strong morning by the PAX. There really was no six as they group stayed fairly tight.
- Gummy might need to be renamed Crossing Guard. He was quite vigilant this morning notifying the PAX about cars. I think some were still parked in the driveway.
- Fault Line and Joker spent most of the 5K chatting it up like 8th grade girls putting their makeup on in the bathroom. Not sure they were pushing hard enough. But wind resistance is certainly a factor with the Wooly Vest.
- Fault Line did mention he has night terrors of Turkey Leg’s hard stomping feet coming up from behind him. Between that and the swish-swish of Fraiser’s shorts, there is lots to be afraid of in the gloom.
- First time to see Steinbrenner in a long time. Kotters. He hung in there well – a tough workout and not a lot of opportunity to audible to something less than the 6+ miles we laid down.
- Pop Tart, current reigning Beer Mile Champ in A51 is turning into a runner. Time for BRR sign-ups. There is beer at the end…
- VP, Icicle and Retread were cruising out there this morning.
- Where is Purple Haze?
- Keep the guys recovering from injury in your thoughts – Mr. Brady and Horsehead are a few, but surely there are others.
- Thanks to Hannibal for the take out.
-Alf
Announcements:
Sing up for Joe Davis run.
Bring toys for Operation Sweet Tooth to any workout or the Christmas Party.
I haven’t checked for grammar and spelling – that’s what Gummy is for. #Accountants
Turkey Pyramid
Sixteen men showed up in the chilly gloom to kickoff Turkey Week with a burpee-free pyramid of fun.
The Thang:
Warm-up jog to east lot. Brief COP w/SSH and Merkins x10. Jog back to west side of fields to pickup blocks and rocks. Mosey to south lot and circle up for Turkey Pyramid:
- Lap around parking lot – both islands
- Overhead presses
- Curls
- Squat thrusters
- Hand release merkins
- Arm lifts
- Tricept presses
- Flutter presses
- Derkins
- V-ups
- Jump-ups
- Pull-ups (including run to/from playground)
Build up pyramid to Pull-ups. When finished, reverse the pyramid.
Cut-off with 5 min left
Return blocks and plank at back of field. AYG back to lot.
COT
Moleskine:
- Holidays always seem to evoke a spirit of sharing, caring, and in F3 workouts: Pyramids. We made sure this Thanksgiving would be no exception.
- Several strong performances out there this morning, but as usual, it wasn’t long before Lobster Roll was way out in front, tossing the block around like it was a basketball. Alf was close behind – several others, but it was mostly a blur due to the sweat freezing in my eyes
- We came close to finishing the pyramid (at least a few did), getting down to round 4 on the backside. I think I was in round 6. Nice push gentlemen.
- Latecomer Cheesecurd claimed he couldn’t find us initially and thought we may have gone off campus. Luckily he finally found us around round 3 of the pyramid. Not sure how he missed a mob of men throwing around cinder blocks in the parking lot. Maybe he was watching from afar thinking it may not be too hard.
- Site Q: Noticed we’re getting low on cinder blocks – may need to replenish. I think we lost at least one more this morning from the pax manhandling
- COT: Great take-out by Squid (as always)
- Always a pleasure to lead my closest neighborhood workout The Matrix, thanks for the opportunity
Announcements:
- Christmas Party next Friday. Toy Drive – bring toy drives to your site Q. Operation Sweet Tooth
- Turkey Bowl postponed – may be a convergence on Thanksgiving. Check Twitter
- Friday – convergence Kevlar and Joust converging at Joust 7am
Basic Training & A Log
Per the usual, YHC was super pumped about heading to the ‘hole for some KB work. Also per the usual the pre-run was at 5am. Nard Dawg, Voodoo, and YHC were in attendence. After a 2 mile warm-up, the parking lot showed 2 additional cars for a total of 5 men ready to work. Here’s what happened next:
Warm-Up
- 16 SSH IC
- 10 Merkins IC, hold plank
- 16 Mountain Climbs IC, hold plank
Thang
Circle Up and grab a bell. Then:
Swings N Presses
- 10 swings, 1 press each side.
- 15 swings, 2 press each side.
- 25 swings, 3 press each side.
- 50 swings, 4 press each side.
Get-Ups
Mosey down to the field with your bell. After a brief demonstration from Voodoo, let’s work on the Turkish Get Up. Mind that form:
- 2 Get-ups (one each side with no bell) nice and slow.
- 4 Get-ups (two each side with bell, if you got one)
Carries, Pulls N Snatches
Waiter’s carry down the field toward the goal line, stop at the 18′. Waiter’s carry other side back past midfield.
Circle up for some more KB work. Time spent showing form and talking through technique.
- 10 snatch each side
- 10 high pull each side.
Station Work
Voodoo flips the Q over to YHC, and we walk back to the launch point with bell racked. Q calls variety of presses on different sides as we walk. ~ 10 presses each side. The remainder of the time remaining ~20 minutes, was spent at 3 stations. 1 person at station one, the other 4 divided evenly at stations 2 and 3. Switch stations when the runner returns.
- Station #1: Run the lap ~400-600 meters, carrying the 55lb Rubber Log.
- Station #2: (Partners) Partner Resisted Abyss Merkins. 5 hard reps, switch and repeat.
- Station #3: 20 KB swings, 5 pull-ups. Repeato.
Endex
Smythson-ite
(I’m not brand loyal)
As today’s Foxhole was being planned, Voodoo and YHC had envisioned up to 3 newcomers; these were not necessarily FNGs, but guys who hadn’t swung the bell in a while or have never. While we ended up bereft of the new faces in the end (for various reasons), we still had a great time getting back to basics.
Everyone put out some good work today. On paper it doesn’t look that impressive, but everyone gave there all and really focused on getting quality reps in. No bro reps out there today.
Also, today was sort of an inauspicious debut for a piece of workout gear that YHC has been using for sometime, pre-F3. The “Rubber Log” is a 45-65 ish pound (I really have no idea how light / heavy it is) piece of flotsam from the garage that has been bound together with duct tape. If you are interested in making one (expecting no one to be interested at this point): 1 old red shower rod, 2 used laces from a pair of CCM 995 SuperTack ice hockey skates, a yellow pool noodle with the customary 3/4 inch center hole, 15 ft of black duct tape, and a heavily used rubber bedliner from a since deceased 2001 Ford F150 SuperCab. Instructions, insert shower rod into the pool noodle, wrap the bedliner tightly around the noodle several times. Surround with duct-tape at 4-6 key spots, form hand holds from the skate laces. The Rubber Log is most often used as a load to be shouldered while running, but can also be used for partner sit-ups (#sealfit) and other odd exercises. Perhaps it will make its way out into the gloom again soon.
On behalf of your humble Site-Qs, Voodoo and YHC, thanks for coming out. An honor as always to lead.
Pain School
Well, #F3Monroe is about 2 months old now and it’s time to grow some leaders. Today’s agenda was a 30 minute beatdown and then a modified Q School to continue to build the culture and it went something like this…
Mosey and circle up, disclaimer given and we were off:
Circle Of Pain (COP)
Side Straddle Hops (Jumping Jacks) x 20 In Cadence (IC)
Merkin (Pushup) x 10 IC
Imperial Walkers x 15 IC
Low Slow Squat x 10 IC
Enough of that, let’s mosey to the rock pile under the bridge, we are not running with the rock so get yourself a manly one, no pebbles.
The Thang:
Partner up and line up for a rockin’ ark loader.
Partner 1 does called exercise with the rock, partner 2 does called movement to the tree (roughly 30 yards) and back then flapjack. Plank up when both partners are done.
Round 1
P1 Rock curls
P2 bear crawl to tree and back
flapjack, then plank
Round 2
P1 Skull crushers Audibled to standard tricep extensions after my almost skull crushing demo. Rock was a good weight but too awkward to hold correctly. #QFail
P2 Crab Walk to tree, run back
Flapjack, plank
Round 3
P1 Overhead rock press
P2 Lunge Walk to tree and back, To stay true to the “Ark loader” I’ll call this the walking stick.
flapjack, plank
(The downside of waiting 2 days to post a backblast… I know we did Flutter press so I can’t remember if there was another round or if they were in place of something above. I’m sure someone will correct me.)
Enough of that, deposit your rock and follow me!
Wait! Let me introduce the Monroe PAX to my good friend Jack Webb!
The exercise ratio is 1 pushup to 4 air presses, so 1:4, 2:8, 3:12 etc.
We (well, most of us) went to 10:40. Glass Joe basically just bobs his head and flaps his ears for each of those exercises.
I still have time before school starts so let’s go to #HotdogHill
7s on the hill
6 LBCs at the top, 1 squat at the bottom, then 5 LBCs at top, 2 squats at bottom, etc. until finished.
Modified Q school time, GJ and I discussed cadence and the reason behind it etc. we then offered up some on the job training which went something like this:
GJ: SSH
Hoffa: Dips x 20, step ups x 20 – 2 rounds
Keifer: Derkins (Decline Merkins)
Turnpike: Dolly
Starmount: SSH
Blow Out: Imperial Walkers
Bellyflop: Hotdog Hill again, 10 burpees at the top, LBCs at the bottom, repeato with 20 burpees #killshot
But wait, we still have a few minutes for
6 Minutes of Mary (actually it was about 4):
Rosalita x 20 IC
Backscratcher x 20
Flutter x 20
Moleskin:
First some recognition to Hoffa, he is getting stronger and faster every week and is setting the bar high for us younger guys… He has even shown up on time twice this week!
Everyone else was doing awesome out there modifying where needing but still pushing and that is what gets you stronger/faster. No shame in modifying as long as you are doing something to push yourself.
Everyone can rest easy, Bellyflop is grounded for his burpee hill shenanigans… Not really but that did suck. Between Jack Webb, Derkins and burpees we are lucky there were no faceplants from guys arms giving out. Or there were and I just didn’t see them.
I tried to use full exercise names and explain a few things in this back blast (BB) just to help you new guys get more used to all the crazy lingo but you can also look at the Lexicon and Exicon on the F3nation.com site for further info. For what it’s worth, the pushup was originally called (in F3) the American Pushup, which was shortened to the American, which was shortened to the Merkin. Don’t google merkin, it is a VERY different thing. #LookingOutForMyBrothers #Purity
And welcome to FNG Brown Bag! Glad you made it out brother and hope you will become a regular. F3 Union County we usually say is like the Island of Misfit Toys, we are an odd bunch but friendly.
Follow F3 Union County on Facebook
Follow @F3UnionCo on twitter for news and updates/announcements about workouts.
And you can follow a bunch of us on twitter also, I’m @ktackel
Always an honor to lead! And while this isn’t my usual Saturday AO (Area of Operation) I will be down to visit and help Q (lead) from time to time. Keep inviting friends and grow this thing!
Aye!
Hair Band
Santa’s got a new bag… of Bricks and Blocks
In an effort to try and Q all A51 AO’s, and meet some new people, I thought I might have found the northern most point in the area. Alas, Charge, Joust and McHorseyMcStupidFace lead DMZ in that order. So it looks like I got 3 more to go for the north side. I have never Q’d DMZ though I have been many times and also led ye olde F3 GoRuck workout on Friday’s before it moved over to it’s own thing. Just be happy we didn’t go find the logs in the woods by the track. 😀 you’re welcome. Did I mention it was cold. 25 according to Wunderground.
Mosey through Carmel Park parking lot towards CCDS. 180 turn back down Carmel towards Colony Rd. Right on Colony and head into C@Clt via the back entrance. Grab a pair of bricks to get friendly with for the duration from YHC’s Ms 2.0 hauler.
COP
SSH x 20
… “but what do i do with these bricks?” So began the MC
Arm Circles x 10 Forward and Backward
Rocky Balboas x 20
Arm Raises x 20
Low Slow Squat x 20
Mosey over to SF and partner up
The Thang
DORA 1,2,3
Grab one of the many coupons YHC has amassed in his time with the PAX. (Cinder Blocks 45lb and 60lb variety, Concrete chunks from my sidewalk, and some GoRuck gift wrapped bricks)
Partner 1 does exercise while partner 2 takes his bricks up the hill and back down. Backwards, just to make it a little more painful. Exercises were cumulative.
100 overhead block presses
200 flutter kicks while holding block over chest (don’t drop it on your face)
300 squats (some PAX did a weird modified deadlift 🙂
When you and partner are done. Mosey backwards with your bricks up and down the hill until all are finished. Winning has its privileges. Plank you for a few mins while YHC figures out what to do with the remaining time. Right Hand/Leg High, Left, 6 inches and a speedy 10 count from Hannibal. While planking I got a call from our dear friend, Jack Webb. Circle up and climb the ladder to 5/20 with bricks. 10 count from Duct Work and descend ladder starting at 5/20. Shoulders smoked we dropped all the gear off at the family cruiser and headed back to the start via our starting route.
3ish minutes of Mary
Dolly x 20
Freddie Mercury x 20
Heels 2 Heaven x 20
LBC x 20
Not so Naked Man Moleskin:
DMZ has a lot to offer. A solid location for a metro/a51 convergence for sure. Thanks to Bushwood for letting me bring some big ticket items to play with. Sad he was not there to partake in the festivities. Lot’s of strong work out there today. We were odd today which worked out well or not so well for me being the odd man out. Think I got all the Presses in, 3/4 of the Flutters and maybe 1/2 of the Squats. I was talking to myself at the end trying to figure out a total. Incidentally, math is hard for not only one but two heads at 5:45 am. Kirk mentioned something about not being the traditional type of DMZ workout. Glad I could get you guys out of your rut. Happy Thanksgiving to all! I hope you can lift your utensils after this mornings shoulder smoker.
Announcements:
One-Eye has assumed the Command at F3DMZ. Congrats!
A51 Xmas party 12/2/16 @ FireThorne Country Club. Always a good time. Hit up Mr Bean as the deadline was yesterday. He may have mercy on your soul and let you come hang with the cool kids.
Take out by Hannibal
Leisurely stroll or a kick in the teeth? You decide.
6 gathered (including 1 FNG) on grounds of Olde Providence Elementary School for a customizable KB beatdown. Wanna start off your weekend easy? Sure thing. Wanna swift kick to family jewels? No problem! The choice was theirs to make.
The Thang
COP:
- Suitcase (or farmer, racked, or waiter) carry your bell(s) to the far basketball court, with demos from Sony along the way
- Side Straddle Hop (SSH) – 15 in cadence (IC)
- Alternating one hand swings – 5 IC (modify with 2-hand swings)
- Slow deadlifts – 10 on your own (OYO) – discussion of how this hip hinge is the same power source of the KB swing
- Alternating one hand swings – 10 IC
- Hard-style plank – discussion of how a vertical version of this plank is the top position of the KB swing
- Alternating one hand swings – 15 IC
- Dead-stop swings – 10 OYO – discussion of the importance of a strong hike to begin the KB swing and staying in balance throughout the swing
- Alternating one hand swings – 10 IC
- Prying squats – 3 variations
- Alternating one hand swings – 10 IC (to complete a cool 100 swings to warm up)
Mosey to the little field between the basketball court and the playground
- Turkish Getups (TGUs) – 6 IC (3 each side), with or without bell
Now, we’re warm and limbered up!
Playground Ladder (1-2-3-4):
Modify the ladder as desired, going as low as 3 or as high as 5, depending on your KB weight and objectives.
- Pullup
- Clean (L & R)
- Press (L & R)
- Squat (L & R)
- After completing the top rung of your ladder, take a lap around the school (1/4 mile).
- Rinse & repeat 3x total (or was it 4x…?)
Mary
- Flutter press – 10 IC
- Pullovers with press – 7 OYO
- Dolly press – 10 IC
- Windshield wiper – 10 each direction OYO
- Louganis – 7 OYO
- American Hammer – 10 IC
Mosey back to the cars.
Done!
COT
Announcements:
- Christmas Party
- Joe Davis Run
Naked Moleskine:
YHC was in a giving mood today and decided to share his personal #weinke with the pax. 80% of what we did today was what YHC typically does in a #sadclown beatdown, with the other 20% being added for pax warmup or drills. YHC had just done this on Thursday and was still feeling a little soreness and stiffness from it, so why wouldn’t we do it again?!
Also, this workout is very easy to scale up or down as desired/needed. A lighter bell can be used for either an easier workout or one with more met-con focus by going higher up the ladder in reps. A heavier bell can be used for greater strength and/or intensity focus. Whatever you decide; it’s your workout – YHC is simply calling the plays and leaving the execution to you.
A big welcome to FNG Thatcher (Dan H), originally from Essex. Thatcher was EH’ed by his father-in-law up in Davidson, so upon moving to S CLT, he looked us up on his own. T-claps! KBs can be a tough first workout, and he expects to be sore for a few days. Seems to have a pretty good handle on the running component, so look for him at a bootcamp soon.
Drop Thrill was with us today, back in his old stompin’ grounds, blowing past YHC on his way in as YHC was pushing a pace too fast to be called MAF (#fail). Smart modifications were made to protect his back.
FYI…yes, YHC’s #weinke is both written and laminated (with packing tape). I figure, if you guys are gonna follow me around for an hour, the least I can do is thoughtfully plan the workout, not just make it up on the fly (which I’m sure I could do but intend not to do). That way, I can consider the desired objectives and make sure I don’t overwork or underwork specific body parts (unless that’s the objective). It’s laminated because the grass is wet and I sweat a lot – both of which make an unlaminated #weinke hard to read or fall apart.
Billboard continues to improve and shared his first post experience with Thatcher of “feeding the baby birds” some #merlot, after a Hoff-led gear workout at Ascent. No birds were fed today, though! We also learned from Billboard that Pong has been lost to the #fern with its later hours. Here’s hoping he returns to the fold soon.
Fugitive put in solid work today, just quietly getting after it all morning. #Respect earning respect! Also, YHC discovered yet another reason to like this guy – his son is a sophomore at Alabama! #raisingthemright #RollTide
Sony chose the heavier route today, opting for the doubles option with a pair of 40’s (and we ain’t talking Schlitz Malt Liquor either). Let’s say he’ll be better for it, if not a little sore the next day or so. Well done!
Guys, it’s always an honor. Thanks for the opportunity to lead today. Aye!
HT