8 posted and some #SoFaWiB guidelines may have been tweaked for the benefit of the pax.
The Thang: run the neighborhood mile. Congregate at the jungleless gym. Partner up. Partner A run to the medium-sized track (larger than i recall). Backwards run around track. Run back to jungleless gym. Meanwhile Partner B pumps out the following: 100 x pullups, 150 x carolina drydocks, 200 x plankjacks, 250 x LBCs… switch partner responsibilities until exercises finished and equal amount of running accomplished… regroup for Mary: Makhtar Ndiayes x 20 IC, Heels to Heaven x 25 OYO, more plank work on the count in YHC’s head, Sundancer favorite Xs and Os, RunStopper favorite wide-arms x 10 IC… re-run the neighborhood mile… Mary as the pax returns… bonus 5 burpees OYO, bonus bonus 5 burpees OYO. COT. Great take-out by RunStopper.
Announcements: 1st F: Southern Discomfort is this Saturday. Get some… 2nd F/giveback: Billingsville tutoring is every Tuesday at 4:30pm (or when you can) until ~6pm? 2.0’s are encouraged. Speaking from experience, it’s a great use of time in order to lift the youngsters at that school… 3rd F: tonight and every-other Tuesday at 7 or 7:30pm at Rusty Onion at corner of Carmel/51. For more specifics and a more exact starting time, hit up DeepDish.
Moleskiner: First off, this post’s title: on the opening mile, Kirk either merlot-ed a rotting possum carcass or had a coughing fit due to said rotting possum carcass. The perp’s location is the woods close to the bend of the road, west of OPE. Kirk used the coughing to his rest advantage for the balance of the workout. Can’t wait to smell what a week of 80 degree temps does to the poor little guy #seeUnextWeek… back to the aforementioned #SoFaWiB guidelines: apparently cadence is frowned upon at this location. It wont happen again… Great to see larger numbers today. Thank you for the opportunity to lead.
It had been a long time since I put on my Q spurs, but when Abacus sent out a note on Friday asking if anyone wanted to take the reins at Area51 this past Saturday I decided to go for it. While I hope to never “mail it in” with my Q duties, I really can’t say that I’m much of a workout planner. I like to be inspired in the moment. Unfortunately for the PAX, that usually means that I revert to some of my old favorites… including station work at the playground. I did my best to change things up a bit on Saturday, so hopefully it wasn’t too predictable.
What we did…
Other observations
With all the growth we are seeing in Rock Hill/Lancaster/York its time to spread the love across the river and grow Indian Land, We have a RECON set for Friday 10/21 for any PAX that want to join in the fun, I hear a clown car may arrive with PAX from the newly formed Rock Hill region and a Co-Q from Apache and General, You will need to unpartake the fartsack and post to this recon so you don’t miss out. Time will be 0515
Recon is located at 181 Fort Mill Hwy, Indian Land, SC 29707 Lowe’s parking lot on the corner of 160 and 521
See you all in the Gloom
With tongue in cheek (just so there is no confusion) –
Plan tomorrow is to run a 9-minute warm up mile and plank it up at the bottom of the largest mountain within the Tri-County area (within a 2-mile range) to run the dreaded triple nickel – 5 squats at the top and 5 arm circles at the bottom, 5 times <maniacal laughter>. We’ll finish our run / bootcamp with another 9-minute cool down mile back to launch for 10 supine pull-ups (regular pull up bars are like New York rents #toodamnhigh). Fin. Arms smoked and 4 miles in the books.
Again, all in jest. We’ll actually be doing something entirely different. What? I have no idea, since Cold Cuts has the Q.
Welcome to new member of Club DTH, Prohibition. Rumor also has it there may be a sighting of the elusive Brushback, ready to defend his Strava CR, perhaps?
Plus/minus a year ago, Chanel (probably over some Hopslam at the Lodge) swindled me into signing up for a Foxhole Q. Sure thing – not training for anything and who can’t use a little extra strength. Fast forward a year or so, and two or three Q reschedules later to somewhere around October 12, 2016.
Text from @voodoo: “Hey man, you’re still good to Q Foxhole next week?”
Text from @HB: “Yeah buddy, 100% IN” [translation: poo emoji]
So…never Q’d a KB workout before? Here’s how it works.
The Thang:
COP: Merkins x 20IC, SSH x25 IC, Imperial Walker x20 IC, Mountain Climber x20 IC
Grab your KB and head to the turf fields. Circle up around the midfield circle for a twisted game of duckduckgoose. Perform called KB exercises. One guy sprints a lap around the circle, next guy goes, etc. Keep performing exercises until everyone completes a lap around the circle.
Partner up on the midfield stripe. P1/P2 sprint opposite directions to the goal lines, meet back in the middle for hand slap merkins. Each time, drop by 2. Start with 10, 8, 6, 4, 2. Recover actively with some plankorama.
Grab your KBs and high-tail back to the playground by the parking lot for more partner work.
10 clean & press each arm OYO
Mosey back to the parking lot. 10 burpees OYO.
The skin:
12.5 guys started together, and 13 finished together. Tolkien MAF’d his way into the circle somewhere shortly after kickoff. Somewhere between KB swing #6 and #7 of the duckduckgoose circuit, someone suggested we “may be on pace for a record number of swings at a workout.” Unsure if that was a good or bad thing, we persevered, Dingleberries and all. We kept it simple on the KB moves and most guys were cool with that. Front to back all 13 guys were hustlin’ this morning. Heisenberg mentioned that the heckling supportive texts he’d been getting from some of the guys got him back out after a week off. He was crushing it out there. Dude, I hope you’ve got an unlimited text plan, ’cause you opened yourself up for some more inbox traffic. Marlin and FC were the war dads this morning – not sure who took the trophy, but both were absolutely smoking dudes half their age – strong effort gents. Yogi was in town from south of the border and was out front most fo the morning – good having you visit, brother. Met a lot of other guys I haven’t seen much before and enjoyed Qing a KB workout a lot more than I expected. Beach season starts sometime around noon on 12/11. See y’all on the regular then. Appreciate the opportunity from Argo and Voodoo to lead this morning.
Southern Discomfort – Next Saturday. Launches from Centurion and ends at Hydra. Be there.
8 men started and 9 men finished at Stonehenge this weekend. #F3expansion
Here is what you missed:
The Thang:
#disclaimer
Mosey to parking lot across the street for COP: SSHs, merkins, squats, all x20 IC
Mosey to back side of the “Lochness” pond behind non-descript building I don’t know the name of for SOB version of Lee 500TM, 5 rounds, 100 reps per round, following by sprint around the pond:
Some Mary to gather, collect, recuperate and suck some Gloom
Mosey to pull-up bars on fitness trail…3 rounds of 10 pull-ups, 20 merkins, 30 squats and backwards run up grassy hill #oof … LBCs while the six finishes
Back to pond…partner up…Partner A runs left, Partner B runs right…20 handslap merkins when you meet
Mosey back to home base…x10 burpees oyo
COT (Thanks for the take out, Pop)
Naked Moleskin:
Metro Emissary Sent South of 485. Always good to venture out of your comfort zone and visit new places within F3 Nation so when JRR Tolkien sent out an invite for Metro Qs to come south for some Stonehenge action, I could hardly resist. Wasn’t expecting the “hater-ade” Twitter marketing campaign that Tolkien launched much of the week (uh, “Lee” is definitely not a reference to Robert E. Lee so no Confederate flags attached to my name please), but it was all in good, F3-trashtalkin’ fun.
TM Time. Felt somewhat obligated to bring out the 500 for my introduction to Stonehenge with the pond “track” available to us. Don’t think that Tiger Rag was a fan (“that was hopefully my first and last [one]” was I think his Coffeeteria quote along with offering the suggestion of “no burpees” on how to improve it – though he was “only” doing Spartan burpees), but the Stonehenge Pax did great. Thin Mint and Fahvra were absolutely CRUSHING the pond laps…#Iam(aDistant)3rd… with Tiger Rag not far behind. Felt like I was behind the usual Metro Larry Birds (Foul Ball, Swamp Fox, TrumpCeesus, etc.). Learned at Coffeeteria that Thin Mint posted the 3rd best time on Leg 31 of BRR this year only behind the Charlotte and Asheville Running Clubs (#steeeee-rong) so no surprise to find myself running behind that guy. #legit
Timing is Everything. Tannebaum allegedly arrived 2 minutes late so missed our launch and then allegedly spent the first 40 minutes searching for the Pax. He said he checked the pond but did not see us even though we were there for almost all of that entire time. #hmmmmm I submit the matter for final judgment and ruling to the Stonehenge Pax.
Form Police. Tiger Rag rapped YHC’s knuckles on my squat form during the pull-up portion of our fun (it was really an insult to all of Metro along the lines of “didn’t know we were doing Metro squats”), which I thought was funny since I’m generally pretty good about form. Well, apparently at F3SOB (or at least in Mr. Rag’s mind), squats are meant to go past parallel, which is a concept completely void within Metro except for maybe a handful of dudes. Maybe TR can come up to Ranger and show Metro’s batflippers on how they should be done. #refusniks
As I learn with every new site I visit, F3 is a blessing and a great gift for those of us who are lucky enough to have the health and opportunity to work out together. Always great to check out new AOs, meet new Pax and spread your wings a little bit. Thanks again for the opportunity to lead, Tolkien. I look forward to coming down again in the future if you’ll have me.
—Lee
“There are plenty of difficult obstacles in your path. Don’t allow yourself to become one of them.” —Ralph Marston
…and to steal a line from a recent Nash BB: Times I saw on the clock: 0509, 0526. At 0509, OK, I’ll get up in a minute and get my Q-face on. At 0526, Holy crapola, the workout starts in 4 minutes, and I live 2.5 minutes away, by Maserati. Time to get moving.
Fly in HOT to the Carmel Rd Park lot at 0534, no one around. Quick headlight scan of the Church @ Charlotte lot in case they’re hanging out there. Nope, these are chiseled Carmel Road Park pax, which means only 1 thing: They’ve vacated this awesome city park/church AO and are heading to the home of the Cougars (#cougarpride!).
YHC found them, as expected, 1/2 way down Camilla, having stopped at each speed bump for 10 burpees. Park the #swagjeep in the principal’s spot at CMS, apologize profusely, and wrestle the Q back from One Eye, who was planning on 41 more minutes of burpees.
The Remaining Thang
Nekkid Man Moleskin’
22 men gathered at SCMS for #F3BaseCamp. A promise to stay close had been given so we did. Here’s the breakdown of what we accomplished this morning.
The Thang
After the Pax were properly disclaimed, off we went with a little baby jog around the parking lot, then a little mosey down to the football field.
COP – IWs x 10 IC, Merkins x 10 IC, MCs x 11 IC, Low Slow Squat x 10 IC, LBCs x 10 IC
Mosey to the South end zone goal post for a little Dora 1-2-3. Partner up. Partner A runs length of field while Partner B does called exercise. Flapjack to you reach called reps as a team.
Mosey from the football field down the baseball field bleachers for Dora 1-2-3 part 2. Partner A runs sidewalk, up the stairs by the Gloss throne room, left towards the track, then down the ramp to the sidewalk while Partner B does called exercise.
Close it out with a little bit of Mary – LBCs x 15 IC, Straight leg lifts x 10 IC, Freddy Mercury x 20 IC
Mosey back to parking lot. Done. COT.
Moleskine
I love #F3BaseCamp. Every time I go there, I wonder why I don’t go more often. It’s a good group of guys that embody what F3 is all about. There is always solid effort given by and solid support shown to each of the Pax.
For me, most the time launching from SCMS means a trek into Raintree. Frankly, I’m tired of that (Note: Not enough to sell out to other non-FT workouts, however). So this morning we stayed put. And we did a basic bootcamp. Not basic, as in moderate. Basic, as in meat and potatoes. We hit the chest and tris, the legs and the core with the Dora 1-2-3. We also put in close to 2 miles of running.
Good to see several Pax making a comeback from injury and/or time off as well. And welcome to TomTom…keep coming out brother. Lazy Boy, thanks for the send off into our respective weeks. Simba and Goonie, thanks for the opportunity to lead.
Announcements
On a cool October morning YHC posted to the best darn AO in all of A51 with a devious plan in mind. Over the many moons of time with the F3 brotherhood, a bit of a reputation for the strange has been bestowed on my Weinkes and I aimed to reinforce the paradigm in force. I was mighty pleased with the count of 7 as the Pax gathered in the dark, a competing event was en force in the AO that morning so YHC wondered how that would impact attendance for the shenanigans, that concern was misplaced.
At the stroke of 0600 we sped, err moseyed, off into the night, down along Rea rd, in front of the church and to the courtyard of the faux-grassy knoll. There a COP was had which included imperial walkers, slow down jump squats, merkins, mountain climbers and parker peters. The counts didn’t matter near as much as the fact all pax groaned of shoulder pains by the time we stood again… mission accomplished.
Post COP a wander was had over to the hotbox where party favors had been squirreled away prior to commencing. Near by our brethren PAX were standing… err learning about kettle bells from the man Byron. Never have so many PAX gathered to stand and listen, at least not that Gummy is aware of. As many of the group were of Metro and therefore somewhat unknown to our gathered crew, heckling was kept an internal monologue and the weird commenced.
PAX were divided into three groups and weighted balls were made available. 3 series of suicides were ran and during the first set 3 men of Day Zero swung in to join the fun.
1st Suicide: Run with weighted ball (20 or 40 lbs. depending) to each cone, set ball down and complete 2, 4,6, 8, 10 or 12 merkins. During this course the other two groups completed people’s chair workouts at the hotbox (ball pass in front, over head and ground tap style.) Rotate until all 3 groups had run the suicide.
2nd Suicide: Leave ball at the first cone and run traditional suicide, completing ball slams of 2, 4, 6, 8, 10 or 12 count at the first cone. During this time men on the wall completed balls to the wall exercises of thigh slappers, peoples chair leg lifts and peoples chair ball throws (one pax to another down the line and back.) Rotate all three groups through this.
3rd Suicide: done in two groups and subtract Day Zero mid-way through. One man runs the suicide while remaining men throw 20 lbs. ball basketball camp style while standing in a squared position. Pax on the wall completed overhead presses (in balls to wall) and one legged peoples chair.
Mosey back to the vehicles carrying party favors and complete dealers-choice mary for the last 2:30 before calling the morning done.
Moleskin:
As ever, leading the PAX of TheRock is the gift which keeps on giving. This one was a doozy and well outside of the norm for this group, yet the atmosphere was light and and grumbling was kept to a minimum. The boys from DZ hung in well but they’d tell me thats expected of #highintensity. I am already looking forward to cobbling together my next experiment.
Warm Up
– Light Mosey around parking lot
– 50 SSH
– 30 Mountain Climbers
– 1 Min Downward Dog
– Walking Spider Man Stretch
The Thang
– Mosey clockwise around middle school to front of building
– Teams of 3:
* 150 Squats
* 150 Merkins
* 150 LBC
* Alternating Sprints around parking circle
* People Chair when done / wait for 6
– Mosey to Hill and grab sandbag
– Teams of 3:
* 3 Sandbag Carries up / down hill
* Remaining teammates alternate Squat / Merkin / LBC / Burpees
– 2 50 Yard Sprints
* All but winner do 5 burpees
Circle Up / OUT
Notes¿
– Welcome back Doc McStuffins and Shop Dawg
– Stuffed Crust proved he’s can deliver by beating Doc, Hollywood, Bottlecap, and Transporter in 50 Yard head-to-head sprint showdown
– Shout out to Dirty Bird who keeps showing up and pounding it out