Eight men paid for their Halloween sweet tooth with 6.6 miles along the Ghostrunner route with a chaser of burpees.
The Thang:
Warm-up pace run to Arbo ABC store for COP:
SSHx10
IWx10
Burpees OYO x 18 (quantity of candy collectively eaten by pax on Halloween)
Sprints to entrance on Providence. Stop at each speedbump for increasing number of merkins.
Tempo runs at 5k pace over the Ghostrunner route:
Break on 4 Mile creek for brief set of grinders (jump ups and LBCs)
Mosey to Woodfox for AYG back to school.
COT
Mileage: 6.6
Moleskine:
22 pax, including 1 FNG, chose to take the DRP and get their Halloween started off on the right note. Cheese Curd started talking before the disclaimer, and never stopped. #spacklerreplacement. Proper disclaimer was given, and decision was made that the “moderate” tag on base camp might be somewhat ignored #modifyasneeded. Here’s what went down this crisp morning in the gloom:
The Thang
Quick lap around the parking lot to pick up any stragglers (where’s Adobe?) and then we headed down to the track. Mosey to the far corner for COP:
SSH X 15
IW X 20
Merkins X 10
Low, very slow, squats X 15
At this point, the mumblechatter really started. Some pax didn’t enjoy the “slow” part of low SLOW squat. This particular pax, who YHC couldn’t make out #nolightsdownthere despite excellent vision, is probably the type of pax that would sue Starbucks for too much ice in their ICED coffee. But I digress….. Figure the pax need a wake-up.
4 corners, 5 burpees at each corner. Mumblechatter continues to increase.
Next round, 4 corners, 20 LBCs at each corner
What about merkins? That’s coming next. Mosey back up to the rockpile and pick a friend. Claim a nice patch of grass and plank for Mr. Jack Webb. Rocks were announced to be optional during the air press portion.
1 merkin, 4 presses, 2/8, etc. Made it up to 5/20 and then laddered back down. Most pax kept the rocks with the presses the entire time. Strong work. Don’t know if Curd’s mouth or his shoulders got the better workout. Yes, he was still talking.
Shoulders needed a little break, so head over to Semi-Gloss’ office for a few rounds of People’s Chair. Well, most did proper PC, Fireman Ed looked like he was just leaning against the bathroom.
Round 1: 60 seconds
Round 2: 45 seconds
Round 3: 30 seconds with rock held out in front
Round 4: 30 seconds with rocks held above the head
Circle up for some circuits:
12 Rock curls
12 overhead presses
12 triceps curls
Run a short lap down toward the track, left at the ramp toward the ball fields, and back up the stairs
10 donkey kicks
We did 2 rounds of that. Yes, Curd was still talking.
Mosey to the parking lot for the Sally Challenge, core-style. Hold legs 6 inches, bring them up to 90 degrees every time “bring Sally up” and back to 6 inches for every “bring Sally down.” Lots of groans on this one. Tougher than it looks.
Finish with a few Mary:
LBCs
Rosalita
H2H
Done
Moleskine
I think Curd is still talking. He and Ed were particularly interested in the size of YHC’s rock. Great to have the mumblechatter, though. It’s part of what makes F3 so great. Curd, you’re welcome back most of the time.
This may not have been the most “moderate workout, but oh well. You’re better for it.
Welcome to FNG Tramp Stamp, brought out by White Collar. Artie works for Wells Fargo, but is also a tattoo artist. This one didn’t take long to get, and it was perfect. Please come back. You did awesome for your first workout.
Announcements:
Christmas Party December 2
Joe Davis Run January 7
New AO in Pineville opening: the Out House
Dumpster Fire with the takeout. Thank you all for coming out. It was an honor to lead you.
Thanks for coming out to shake off Halloween! Great group and effort.
Disclaimer given
Mosey to warm up: 12 each in cadence
-Bulgarian Ball Busters (YA! YA!)
-Imp Walker
-slow squat
-Peter Parker
-Mtn climber
-Freddy Mercury
Mosey mad parter up:
-parter 1 wheelbarrow 2, do 12 ab throws
(Flapjack and do x2)
-partner 1 piggyback 2, do Derkins off 1s back
(Flapjack and do x2)
Mosey to pond/hill:
-12 Diamond Merkins at bottom, 12 jump squats at top, do pond lap and 12 Wide Merkins (x3 rounds)
Mosey- 12 handslap Merkins
Mosey to short wall:
-12 dips
-12 jump ups
(X3 rounds)
Mosey for MARY:(called out by PAX clockwise)
-heels to Heaven
-box cutters
-protractor
-LBC
-J-Lo
-sit ups
Modify to Mountain climbers (50 in Cadence!…McGee)
Mosey and finish strong!
Moleskin:
Thanks for coming on out. I’m sure some late parties so I appreciate peeling out. Good banter all along. Bulgarian Ball Busters- ha-YA!!! Frehlys requested extra credit for heavy lifting. Done! Good plank and MARY between – thanks Ice9, McGee.
Announcement:
-holiday party-really need sign ups asap (madame T tweeted last night)
-Joe Davis run soon- sign up
-Big House new site launching 11/14 Pineville Police Dept site Qs Dumpster Fire and Chedder.
McGee thanks for taking us out. Always honored to lead!
–
8 PAX rallied on Halloween morning for something terrifying: multiple rounds of kettlebell and exercises with no rest. Pick your “endurance bell” and lets get started.
The Thang: Circle up for warm-up – 15 IW, 15 low/slow squats, 15 merkins, 15 SSH ( all IC).
Mosey to pull-up bars for Round 1: max pull-ups, 20 lunge jumps, 10 CDDs IC, max pull-ups, 20 monkey humpers, 10 CDDs IC, max pull-ups, 15 jump squats, 10 CDDs IC.
Mosey back to KBs for Round 2, a 6 minute circuit with 45-60 seconds of movement and 0-15 seconds of rest. Exercies are Snatch, One arm swings, squats, deadlifts, KB merkins (2 hands on bell) and Burpees.
“Round 3”: Lap around the school and 2 hand swings until 6 arrives. Everybody gets in at least 20 swings.
**Repeato Rounds 1,2, and 3.**
At this point, everybody looking a little scared. We finished with a little less endurance, a little more strength. Upright rows x 10 IC, Tricep Extensions x 15, Curls x 10. Repeat. Bear crawls ~ 20 yards. 10 bent over rows each side, 15 squat thrusters.
Moleskine: Strong effort by the PAX this morning. We kept it moving throughout and everybody was keeping up with only a little grumbling. An honor to lead as always.
Announcements: Sign up for the Christmas party damn it.
8 PAX broke new ground at #F3daVinci and conquered the sleeping giant #TamarronBurgundy, a significant hill that was lying in wait near the dV AO (#Murderwho?). We welcomed back recent FNG’s Practice? and Escobar, who triumphantly returned for their 2nd posts against their better judgement. Fire Hazard was not present.
The Thang
Mosey to fountain at Southwest corner of Ardrey Kell & Rea Rd intersection for COP:
Starting at the COP fountain, there are 10 office buildings in a row that face Rea Rd. Mosey South parallel to Rea Rd. At end of 1st building do 1 burpee. At end of 2nd building do 2 burpees. And so on, all the way to 10th building (55 total burpees). Plank for the 6.
Mosey South on Rea Rd. to Landen Meadows subdivision.
#TamarronBurgundy (new Strava segment on 6.7% grade hill)
Mosey back home using Ardrey Kell, planking a few times along the way for the 6.
Moleskine
Announcements
Sign up for the F3 South Charlotte Christmas Party and sign up for Joe Davis Resolution Run. Seriously, sign up for these things.
Once again, the PAX of F3nation will launch from the Vine Restaurant in Ballantyne for the weekly workout known as Swift. What’s different this week, other than you being several ounces (hopefully not pounds) into a candy stupor, is that there will be a PAX choice depending on your training goals for the Fall. We’ll have the XL and the HD options on the table.
The THANG:
SYITG,
Bratwurst
Posted on behalf of Pogo:
With the World Series in full swing we took an opportunity to run the bases at F3Commiment:
Batting practice:
1 lap around the cars
Side Straddle Hop x 40
Mountain Climbers x 30
Merkin x 10
Imperial Walker x 30
Mosey to First Base:
Pickup a rock. Partner up. Partner 1 karaoke w rock/ jog curves, around the upper lot. Partner 2 squat and press. Switch. Repeat with exercise of Lumberjacks and deadlifts. Alternate running with the rock and exercising with the rock. Put the rock back.
Mosey to Second Base:
Hills. Partner Up. Partner 1 Up the hill forwards, down the hill forwards, up the hill backward, down the hill backward. Partner 2 Exercise Squats. Repeat with exercise of lunges and side lunges. Alternate running hills and leg exercises.
Mosey to Third Base:
Brick Pile – pickup 2 bricks = 10 pounds. 10 x 10 / 100’s. 10 Exercises with the bricks 10 reps each. 1) Front Raises, 2) Side Raises 3) Shoulder Press 4) Standing Fly 5) triceps extensions 6) upright rows 7) side shrugs / rows 8) bent over rows 9) reverse fly 10) curls. Run to gate with bricks 10 side plank, phelps merkin, side plank. Run to concession stand with bricks 10 more, run to tennis courts 10 more. Back to brick pile for another round of 100’s. Lifted 2000 pounds.
Mosey toward Home got caught in a pickle at the back of the school:
Ab work 40 LBC’s. Alphabet. Russian Hammer.
Mosey all the way to home base:
4 minutes left. Celebrate the home run with Merkin’s to Moby’s Flower (Bring Sally Up, Bring Sally Down)
Ye Naked Moleskin
Great workout. Enjoyed meeting Crabcake for the first time. I can always count on Popeye to be there. Snowflake also consistent. Camacho was there on time!
Announcements
Area51 Christmas Party Dec 2nd
http://f3nation.com/2016/10/11/south-charlotte-christmas-party-2016/
10 PAX put on their costumes for an early Halloween party. One Eye had a premonition Sunday night that there would be extra tricks early on Halloween but overcame any anxiety and showed up anyway.
The Thang: COP – SSH, Mnt climbers, 5 burpees
Mosey to back of YHC SUV and decide if you want 0, 1, or 2 pavers. YHC was impressed as all PAX save one (who is in recovery mode – smart choice) selected 2 pavers.
Mosey down Carmel to brick wall for wall sit and quick 25 push presses OYO. Mosey down to entrance to Tufton Brae for 15 man maker merkins. Mosey down to Mill Pond for start of main event.
Run down Mill Pond, stopping at each street light on the right for 10 hand release merkins (sucked). Stop at top of steep hill for a ladder. Run down hill and take left down School House to bottom of hill. Turn around and run back to top, stopping at each turn for paver curls/presses/lateral extensions working up the ladder from 1-12 (3 laps). Plank for the six and then repeat the run down and up with 5 hand release merkins at each turn (4 stops for 20 MMM). Run back out to Carmel, stopping at each light for squats, starting with 2 and increasing by 2 at each light (up to 14). Lunge walk from light 7 to light 8 and plank for the six.
Run back to Tufton Brae for a few minutes of mary (flutter, dolly, protractor – all with pavers extended). Then back to wall for alternating shoulder presses and holding pavers extended out (25, 15, 10).
Run back to the church for several sprints to run out the clock and finish with 3 burpees (YHC likes to finish on time and we only had 15 seconds).
Naked Moleskin:
This workout is repeat from a few years ago (long time since I Q’d at DMZ). No need to reinvent the wheel when you know what works. Running up Mill Pond with two pavers just sucks after doing way too many man maker merkins (actually sucks even without them).
One eye must have thought we all had both eyes shut – he was walking and performing the curl/press/lateral extensions simultaneously for a little advantage. It was a veteran move although Hamlet claimed One Eye didn’t need to “cheat” to win a running race (I should have asked Hamlet to keep his trap shut). Hamlet was running strong after a 3 or 4 year absence – I think that was the last time I saw him out.
Announcements – Plenty of opportunity to work with kids from disadvantaged homes via PAX work at Billingsville and AG. These kids can really benefit from relationships with adults who are open to let them experience new activities and we can match interested men with kids in the program. Contact me for more information.
As always, an honor and a privilege to lead such a great group.