6 men made a small decision this morning to step out of bed instead of shutting off their alarm and rolling over. That decision was followed by another small decision, and another, and another, and by 0530 we found ourselves staring at each other in the early morning gloom. Nothing awkward about it all .
Here’s the WOD (not Lexicon approved):
Moleskinny…
Announcements
The Thang
Moleskin
6 men showed up ready to work hard this morning in the gloom. It was almost 4, but the squeal of tires stopped us in our tracks as a final car flew into the lot. My guess is that General either stayed up late again last night watching the Olympics to get pumped for his upcoming triathlon or he got distracted admiring himself in the mirror this morning. Either way, Fallout was kind enough to sit in his driveway, hand placed firmly on the horn, until General stumbled out. They both hit the ground running and we were off.
Simple, but hopefully effective workout today that hit the legs for the most part (if you were flipping the tire right). It may have felt a little like bad deja vu (all the way down to the squishy field) to Fire Hazard and General who were both at YHC’s Black Diamond Q a few weeks ago, but who can resist the urge to flip those tires. Fire Hazard actually commented that at least we didn’t have sandbags to drag around this time unaware that YHC had arrived early and already placed said implements of torture in the field.
When explaining that we would be doing 180-degree jump squats during the 4 corners, there was a slight moment of panic among the PAX when they thought YHC was announcing actually doing 180 reps of jump squats. As fun as that sounds, YHC’s hamstrings are still smoked from Ringer’s BD Q earlier this week so that will have to wait. At one point when sprinting to the hill, Fire Hazard warned YHC to watch out for the dummy while looking up the hill at Ringer coming down. He later claimed he was referring to a tackling dummy in the general vicinity of where we were running, but I’ll leave that to FH and Ringer to figure out. Perhaps at Fight Club?
Great meeting Big Papi this morning. Relatively new to F3, he pushed hard this morning and was ready for more. Keep coming out and hope to bump into you again soon. Thanks to Ringer for the great takeout.
Announcements
20 men joined YHC in the launch lot between First Baptist and Matthews Elementary, ready to do some work. One man was an FNG, another for second F3 post, and, yet another, for 3rd F3 post. Thorough disclaimer and encouragement for hard work given and off we went.
Thang
Mosey around back of the church, through the parking lot, and onto the track for a quick warm up lap. Circle up in parking lot.
COP
SSH x 15 IC
IW x 15 IC
Mountain Climber x 15 IC
Merkin x 10 IC
Low Slow Squat x 15 IC
Line up at the end of the parking lot.
Parking Lot Triple Nickel
Run to far end of lot. 5 Merkin. Run back. 5 Jump Squat. 5 total repetitions. 5/5/5 for Triple Nickel.
Plank-o-rama to wait for all to finish.
Back to the line. Full Length Sprints x 2. Choice for plank start or standing start.
Burp and Merk to 6. Burpee with increasing number of merkins to 6. 6 for my 2.1’s 6th birthday today.
Mary: Flutter x 10/Hold 6 inches/Dolly x 10/Hold 6 inches/High Flutter x 10/Hold/Rosalita x 10/Hold
YHC asked for a volunteer to provide the F3 mission. Header obliged. The mission of F3 is plant, serve, and grow small workout groups for the invigoration of male community leadership. Useful information for our FNG and relatively new PAX. Thanks Header.
Mosey to closest sidewalk to Matthews ES main campus buildings. Bear Crawl from parking lot to the first full brick building. People’s Chair with 50 air presses. Short recover with 10-count. Peoples Chair with arms straight out front. Slow 10 count from Simba. Recover.
Bear crawl back to the parking lot. Line up for 2 more AYG sprints from high plank or standing start. PAX choice. Short recovery with 10 count in plank followed by plank-o-rama.
Mosey around the side of the school to the lot near the bus entrance. Circle up.
Triple 10 Set
10 Jump Squat/10 Crucible Merkin/10 Carolina Dry Dock x 4 repetitions OYO
Continue mosey around campus, past front door of school, back to launch lot.
Six Minutes of Mary
American Hammer x 15 IC (Thanks Header)/LBC x 15 IC/Heels to Heaven x 20 IC
6 Burpees OYO
COT
Moleskin
Thanks to Sensei for the invite to Q Peak 51. This was YHC’s first visit to this AO for a workout. Great AO with many options. Problem with Thursday is YHC gets FIA’d. Had to negotiate for this one. M settled for a Wednesday-Thursday trade. It worked out. Awesome to see some guys that I don’t see often on the other side of A51. Also awesome to meet some newer guys and our FNG. This is where the backblast title originates. We named him Blue Tiger, but YHC called him Blue Rhino in the count tweet. My bad. A51 already has a Blue Rhino. T-claps to the many PAX who reached out to make sure YHC was aware. Anyways, Blue Tiger attended LSU for undergrad and Carolina for grad school. Dumpster Fire spit out Blue Tiger and the deal was done.
The whole group crushed it today. FNG Blue Tiger, #2 post Tulip, #3 post Jello pushed hard. Smokey is a fast dude. He was out front on the Triple Nickel. We all stayed together and pushed through the humidity. Really enjoyed getting out with this group at Peak 51. Apologies for the Chillcuts in the parking lot. Not a good idea at all. T-claps to Smokey for the solid takeout.
Announcements
Pool Party 8/20/2016. 4-7 at Candlewyck Swim and Raquet. Preblast and sign up HERE
Southern Discomfort 10/22. A51’s very own CSAUP. Margo and Gerber are co-Q’s. Planning is in the process. Should be 8-13 miles with multiple AO stops for short pain stations along the way. Put it on your calendar.
I haven’t seen a Hydra shovel flag in a couple of years. Nevertheless, 14 men gathered, stretched various things, then proceeded thusly…
Warmup lap around the school back to the front field for the usual warmup – SSH, IW, etc.
Then line up abreast on the sideline. Back and forth to continue the warmup – high knees, buttkickers, broad jumps, lunges, etc.
Mosey to the school wall. Partner 1 does People’s Chair while partner 2 does a lap around the school. Flapjack.
Over the outfield fence – hop the fence, do a burpee, repeat 10x. Awesome.
Back to the wall for the People’s Chair/lap combo. Recover with Plankorama.
Mosey back to the concession area. 10x derkins, 10x jump ups, 10x incline merkins. Repeat.
Over to another outfield fence for the burpee/fence jump thing again. Good times.
Circle up in the field for Mary – Flutter, Freddie Mercury, Dolly, Protractor.
Line up abreast on the end line. Sprint to the other side, 10-count recovery, sprint back. 11 sprints total. Time’s up.
Moleskine
No BRR hijacking today. All on-campus, lots of variety. Something for everyone to hate. I was particularly unhappy about the burpee/fence jumping thing. Good work by the guys this morning. Orange Whip and Rhapsody ran like Ryan Lochte out of Brazil. Daisy’s heavy breathing during the sprints made me uncomfortable, but he was working hard (and usually ahead of me). Deep Dish’s hair always looks the same after the workout as it does at the beginning – how does it not get sweaty or messed up? Good to see that Harley found his visor this week.
Announcements
Pool Party – look for details in the newsletter
As the dog days of summer wind down, 14 pax woke up for their DRP and chose the Maul as the place they will get their sweat on. With the shovel flag planted, proper and thorough disclaimer was given at 5:29. At 5:30, we did this:
The Thang:
Mosey to the parking lot next to Wendy’s for COP:
SSH x 15
Shoulder tap merkins (sherkins?) x 15
Supermans x 15
ISW x 15
Mosey to the Chick Fil-A parking lot for a round of bear crawl suicides. BC to the 3rd line – 5 merkins, and run back. BC to 6th line – 10 merkins and run back. BC to the 9th line, 15 merkins, run back.
Mosey to the grass at the south end of Stonecrest. 25 squats OYO. Because we’re next to the road, 20 monkey humpers OYO. Find a nice cush piece of grass for a cameo by our buddy Jack Webb. 1 merkin and 4 air presses, 2 and 8, … so on and so fourth up to 9 and 36. Moans and groans from the pax were widespread.
Mosey to the corner of Elm and Ballantyne Trace for a round of 11’s. Start with 10 in-and-outs at the top, 1 HR merkin at the bottom. Keep running up and down like a bunch of idiots until we hit 1 and 10 or until Q decides we don’t have any more time. At 6:07, Q decided we didn’t have any more time, and proceeded to mosey back to launch lot. Pause in front of the movie theater to collect the six. All you got back to the launch lot.
4 MOM
Dolly x 15
Flutter x 15
Rosalita x 15
Freddy Mercury x 15
American Hammer x 10
Done.
Naked Moleskin
Altogether, we got in about 2.4 miles. I was hoping for a bit more, but we ran out of time on the 11’s. Solid work by everyone this morning. Pop Tart and Squid were setting the pace on the 11’s. PT has gotten noticably faster since he started posting at some of the running workouts/beer mile. T-Claps. Also terrific performances by Mic Check, Nard-Dog, and Marlin. Even as a respect, Marlin is a freaking stud. Keeping being an inspiration, brother. Pop Tart also had the line of the morning, when he said “1 in-and-out and 10 hand releases reminds me of my honeymoon.” He’s here all weekend, fellas, make sure to tip your waitresses. Great job, also, by Muenster and Bisque. Relatively new pax, yet they were putting in some very strong performances. Great job, guys.
Thank you for the chance to lead. Always an honor.
Christmas party on December 2
There’s something going on this weekend, but I don’t want to steal High Tide’s thunder (pool party)
I had a feeling on the way to the gloom of #Outland today may be a light numbers day. Double E’s on Q so everyone thinks we are going to run 50 miles #wedid. It looked like it would be a solo workout until about 4 minutes till 7 when Dio from #F3ChapelHill shows up ready to go. Wait a State guy and a Chapel Hill Guy alone in the gloom? Two in and One out maybe? Luckily, the Count shows up with his 2.0 to mediate and with no time to spare, time to roll out!
PRE-THANG!
Advertised 0600 Pre-Run went smooth, Solo Run, Normal Bo stop #FasterAfter
COP
Warmup Hairband Half around Hill to Bus Parking Lot
SSH x 25 IC
IW x 15 IC
10 x Burpees
WINDMILL x 15 IC
Slow 3 Count Merkins x 15 IC w/ 6″ holds
MAIN EVENT
Burpee / Broadjumpers length of Bus Lot at each line x 21
EE Left his phone at the beginning so have to head back to start
Bear Crawl / 3 x Merkins @ every other line back to start
Indian Run to Elem Playground
Along the way Karaoke R/L, Backwards Run
Long Lunge walk along entire length of Fence
At Playground 2 Rounds of:5 x Pull-Ups
20 x Merkins
20 x Dips
20 x Merkins
5 x Pull-Ups
Run a Lap around Track
25 x Swinging Donkey Kickers
Mosey back towards PMS but stop at Elem School for Wall Time:
PC w AP x 50
15 x Wall Donkey Kickers
PC w AP x 100
15 x Wall Donkey Kickers
Mosey to Cinder Blocks area and Grab a Block:
15 x Bicep Curlers
15 x Overhead Triceps Extensions
15 x Block Squats
15 x Ground to Overhead Thrusters
Replace Blocks
Run Back towards school
UP/Down Stairs
Stair Rail Crawl Up – Repeat Other Facing other Direction Up
Run to front of School for:
2MOM:
25 x Flutter IC
20 x Dolly IC
20 x Freddy Mercury IC
Protractor with lots of counted holds!
D-O-N-E!!!
COT
– Continued Prayers for GJ’s M
– Continued Prayers for DT and his move South of the Border
– Continued Prayers for the Count’s Family
– Continued Prayers for Donut Hole’s Move
MOLESKIN
– WHERE HAVE THE OUTLANDERS GONE? I thought I was going to have a Solo Sweat Fest until a couple of minutes before the workout. WHERE ARE YOU GUYS HIDING? TIME TO GET OUT OF BED AND BACK IN THE GLOOM!
– Great to have DOI (Dad of Iceman) come visit the Outland from #F3ChapelHill today. Apparently his son (F3 Iceman) is a beast and is trying out for the Junior Checkers at the Extreme Ice Center nearby #WatchOutGretsky! Doi pushed hard today and we resolved NC State vs. Carolina issues by midway through the workout!! #Strong
– The Count was beastin’ through the workout and never quits. It was not easy today for sure, but he just works and works and works, dry heaves, and works some more! Not sure the McDonald’s will ever be the same as he went MIA from 2nd F for about an Hour and 45 minutes in the #Single Stall at the Golden Arches. I know when he finally came out, the man was ready to tackle the Big Breakfast!! What happens in McD’s Mens Room stays in McD’s Men’s room!
Always a Time in the Outland!
Double E
10 men gathered for another session of Death Valley. The numbers were thin as nearly all of F3 is deep into BRR training at this point. #MtnGoat
The Thang:
Ran into Raintree to a T intersection. Circle up for SSH X 20, *vehicle interruption*, Merkin X 12, Diamond Merkin X 7. Mosey.
Mosey to Raintree bowl for some partner work. Size, speed, credit score, Myers Briggs, it all matters so choose wisely!
Partner A goes right, B left. A to the top of the bowl for 10 diamond merkins, B to the other top for 8 monkey humpers, 7 handslap merkins when you meet in the middle. Rinse/Repeat 5 times. *constant vehicle interruption*
Mosey to Big Bridge Cleaners. Commercial Break: Nice folks at BBC, all green (whatever that means) operation, cleaning done in house, affordable, quick turnaround. Highly recommended.
Commercial Break: Mike Gminski has an intermodal transportation company upstairs. Or was it Mike Gymkee? Or Mike, Jim, and Steve? Whatever.
Wall sits for a bit, break. Wall sit, right leg up, break. Wall sit, left leg up, break.
Mosey back to HQ for 7 MOM, Total Request Live style. We did things, it hurt.
Naked Moleskin:
Mike Gminski was somewhere in there, suspenders, earring and all.
Turkey Leg was imitating McGee with some aggressive handslaps. T-Claps.
Square Root has been doping again. It shows.
Pool party this weekend for F3 A51/SOB. Check any BB from the last 12-18 months for details.
Great work fellas. Thanks to Semi Gloss for the Qpportunity. Get well and back out there bud.
As I approached the shovel flag, I hear the PAX mumbling about who take the lead. “Whoa, whoa, whoa, I’m here I just couldn’t figure out where to park.”
We began with a quick lap around the lot with a smattering of high knees, butt-kickers and side-shuffles. With some direction assistance, 4 sheets of paper and a smart phone we descended into a small field.
HIIT – High Intensity Interval Training
Round 1
High knee – 30 sec
Squat – 50 sec
Merkin – 30 sec
Squat – 30 sec
Carolina Dry Docks (CCD) – 30
Lunge – 50 sec
Merkin – 30 sec
Lunge – 30 sec
CCD – 30 sec
Rest 50 sec
Round 2
Side Straddle Hop – 30 sec
Burpees – 50 sec
Side Straddle Hop – 30 sec
Burpees – 50 sec
Side Straddle Hop – 30 sec
Burpees – 50 sec
Side Straddle Hop – 30 sec
Burpees – 50 sec
Side Straddle Hops – 30 sec
Rest – 50 sec
Round 3
LBC – 30 sec
Flutter – 50 sec
LBC – 30 sec
Rosalita – 50 sec
LBC – 30 sec
Heels to Heaven – 50 sec
LBC – 30 sec
Dolly – 30 sec
LBC – 30 sec
Rest – 50 sec
Round 4
Sea turtle – 30 sec
Bird dog – 50 sec
Superman – 30 sec
Bird dog – 50 sec
Sea turle – 30 sec
Bird dog – 50 sec
Superman – 30 sec
Bird dog – 50 sec
Sea turtle – 30 sec
FIN
Back to start for Ark Loaders
Bear crawls
1 foot hops
Crab walks
Grapevine
The last few minutes for Plank Wars.
Moleskine
Thanks for indulding me in something different from the normal run here, run there F3 workout. I’m nursing a sore foot, plus I have no idea how to navigate to the large AO, so HIIT seemed like a good idea.
Thanks again to Bratwurst for bailing me out of a Foxhole Q. This was my way of paying him back.
Welcome FNGs Troilet and Ash Pond! Keep coming back!
4:30am alarm goes off…. “BEEEP”… “BEEEP” “BEEEEP” <Bratwurst hits snooze button with frail soccer arms, obviously that doesn’t work> … 4:45am backup alarm goes off… “BEEEP”… “BEEEP” “BEEEEP” <Bratwurst hits snooze button with his snuggly ‘Rosey the Runner’ American Girl Doll > … 4:59am and Bratwurst sleepwalks into the living room, bounds across the room, does a few butt-kicks, and like a zombie heads right back to bed in his M’s Pink Bunny House Slippers. If he had a Sprint phone, surely the alarm would have said “Can you hear me now!” but he’s still with Verizon. After staying up ridiculously late to watch synchronized pool dancing Usain Bolt win his 3rd straight Olympic Gold in the 100mm dash in 9.81 seconds, and Wayde van Niekerk set a new world record in the 400m dash in 43.03 seconds, Bratwurst was a very very sleepy fellow. Would he show up to his OWN workout, one of the few workouts honored with a mandatory pre-blast? Read on…
The 5:00am crew is waiting at the Vine American Kitchen Parking Lot ready to go. They think an extra 1.25 miles of MAF running (shameless plug: https://philmaffetone.com/) is needed because 5+ miles of fast intervals isn’t enough running for a workout. Such smart individuals those MAF’fers are. Or maybe they just showed up to prevent instantly ripping their old achilles tendons in two from the coming all-out sprints. #MAF=runSLOW2runFAST #jointheMAFmovement
Everyone there for the pre-run went Metro except Thin Mint. Even Devil’s Turn site-Q’s Bunker and Honey Bee were easily persuaded to air out their areolas while in the parking lot with no resistance #twinconnection. Thin Mint would not budge. Heck, Doc McStuffins never even wore a shirt out of his house this morning. That’s how they roll in Union County (vicious tattoo by the way… very scary in the dark!). Thin Mint wouldn’t budge! In fact he tucked the bottom of his new Eurosport Tank-Top into his running shorts like Steve Urkel, and cinched up the drawstring! It was odd…. All the PAX had a strange look on their faces as if everyone was thinking…. “are you thinking what I’m thinking? Yeah, I’m thinking what you’re thinking”. It’s like Thin Mint had something to hide, like a third nipple… maybe a fourth… or maybe just a mole on his chest that looked like a third nipple, or maybe no extra nipples but abnormally pointy ones #eraser-tops or maybe just really round tomato-ti…. Whoa! Let’s get back on track. Tolkien offered to take off his shorts to compensate for Thin Mint wearing one too many pieces of clothing, but that wasn’t necessary because Strange Brew’s soaking wet white shorts made him look like he wasn’t wearing any pants. Bottom Line Thin Mint wouldn’t take off his tank top and maybe that’s the secret to being a Spartan BAD@$$.
*Disclaimer: no offense to any PAX with multiple nipples, enlarged areolas, or even pointy ones. YHC thinks those are really cool, and YHC was just mind-reading statements of fact, not personal conjecture, kind of like a scribe does… or the dudes that were inspired to write The Bible, only different).*
It’s 5:15am and 17 Hot Dogs (SWIFTERS) and a few Vienna Sausages (Bagpipers of course) stood waiting in the lot… but not the BIG Kielbasa himself…. BRATWURST was not there!!!!! Thankfully, Strange Brew, who has been openly secretly gunning for Bratwurst’s SWIFT Q’ing responsibilities since Mountain Goat launched, instantly volunteered to lead the workout and shoved Frasier out of the way before the man could even raise his hand… and Frasier has been waiting for his opportunity to lead seemingly forever only to be denied by Bratwurst week after week (see you at Fast Twitch Frasier)! Wingman offered to track down Bratwurst with multiple methods of unreleased technology, but Strange Brew slapped the smartphone out of Wingman’s grip and stomped it to a million pieces. Cheddar offered to drive over to Brat’s house to see if Brat was ok, but we all thought it would take too long… (for Cheddar to run to his car parked 30 yards away, not drive to his house). There was no contacting Bratwurst this morning, no trolling him on Slack, no checking to see he was safe, none of that… not on Strange Brew’s watch.. and at 5:16am we were off for the warmup towards The Bull Ring. Bratwurst who?
At first it looked like a regular Swift workout… ~1 mile warmup run to the Bull Ring at 8-9min/miles. Followed by a few self-degrading uncomfortable ridiculous warmup exercises in The Bull Ring Parking lot… butt-rash waddles on your toes, heel walking on hot coals, marching-band knee ups, butt spanks with feet, and skipping carefree like 3rd grade schoolgirls #bounding. You know, the regular Tuesday stuff. Then Pax were instructed to run up and down Ballantyne Corporate Place, starting in front of the new Sara’s YMCA down the hill, up Bagpipe Hill, over the bridge to Ballantyne Commons Parkway, turn around and go the other direction until you hit the other end of Ballantyne Commons Parkway. Run 4 minutes at (F)riggin-Furious Pace followed by 3minutes of (S)troll-to-the-Six Pace…. Repeat until it’s time to head back to COT. It was a plan crafted by a master that wasn’t there… and from the start, began to unravel. Swift was about to get crazy…. Flat out stoooooopid!
As the first interval started, Teddy spotted a lady inside the YMCA pushing hard, or should we say, ‘pulling hard’, on the handrails of a treadmill, holding on for dear life since it was on apparently on a steep incline. Like her knight in shining armor, Teddy started sprinting there to turn the speed meter down so she wouldn’t get hurt, and mumbled something before taking off… but it sounded something like: “She’s sweat, wet, got it goin’ like a turbo Vette” … didn’t Sir Mix-A-Lot say that Teddy? Never saw Teddy again this morning… dude is quiet, but when he talks… dude is whack. Note to self: don’t talk to Teddy unless you wanna hear some weird funk coming out of his mouth.
Transporter made his first visit to Swift? And of course showed up fashionably late by a few minutes, eerily tailing the PAX with his SUV before pulling into the lot across the street from The Vine. I’m guessing he didn’t want any part of Bagpipe, so much so that he didn’t even want to park his car in the same lot. Or, he didn’t think he could run the extra 50 meters from the parking lot he was supposed to park in to catch up to the group. You should have seen the ear-to-ear smile on Doc McStuffins face when he saw Transporter made it to the workout, eerily similar to the look on Mario’s face when Tolkien is there, and Tolkien has when Pebbles is not at a workout… #brolove. As usual Thin Mint and Frasier were off to the races, and it appeared from a distance the two were jawing with each other as they sped off. As he was getting lapped, Hops heard Frasier shout at Thin Mint, “Well, I can eat a Bon-Bon and show you where it’s sitting in my stomach before it even melts!” followed by Thin Mint screaming at Frasier “Oh yeah, well my M is faster than you are!” (which also means she’s faster than Thin Mint #truth)…. fighting words! Frasier and Thin Mint stopped in their tracks, and it was on! Long looping “punches” were thrown by each man, and the bone-on-bone contact (not that kind) looked like two human skeletons whacking each other with the sound of fractures echoing in the air! Hops didn’t know what to do…. And shrieked like a Sally that he was having another e-coli attack, and both men stopped their slappin’ for a minute to check on him. Outback just strolled by, and thought nothing of the event since this kinda stuff happens Down-Under daily.
Wingman, fresh off his 15th wedding anniversary, heard the morning YMCA Zumba class, and decided to join his M and “shake what his momma gave him” there, and ditch the intervals #seewhatIdidthereWingy. Oddly enough, Bunker ran down the hill, and sneakily took a turn down onto the fitness trail. Wondering what he was doing, Abacus followed him and observed Bunker attach his Heart Rate Monitor to a dead person in a wheelchair. Being the nice guy he is, Abacus offered to help Bunker shave the three hairs he missed on his head from the morning’s shave. Honey Bee was back to his old tricks, and ran even paced throughout the morning. All that talk of an oweee toe during the week, and no ill effects on running? Hmmmm… Rumor has it Honey Bee got his toe healed at F3 Dads Camp, when he threw out a toe sucking competition by the youngest 2.0s… THAT’S DISGUSTING! Well, not to Fire Hazard… who wished he had been there (at Dads Camp, not the toe sucking competition… well maybe both), and agreed that was the best therapy he had for his injured cankle, mouth hickeys… kind of like the ‘suctioning’ Michael Phelps was doing to enhance performance in the Olympics… only different. Nard Dog said he had heard the same thing on TV about the impact of suctioning, lifted up his shirt, and showed a dozen suction cups dangling from his stomach like those attached to the udders of a milking cow. Soft Pretzel thought the suction cups were the coolest thing he’d ever seen, pulled out his smart phone and tried to order some on Amazon.com, but ordered Explain that purchase to the wife… #awkward. Then there was JRR Tolkien, who had been MAF’fing for so long, that his body and mind rejected the intended workout. Tolkien had to modify the workout to 3 minutes of 6min/mile (P)owerPuke Pace followed by 7 minutes of 8min/mile (D)ryHeave Pace…. Neither which are MAF approved. Heck, the dude didn’t even run with the group most of the morning and did his own thing. With the 80 degree humidity, it was like a solo session at F3HotTubs… just without the partner carries.
Miraculously, everyone made it back to COT uninjured and still waiting on Bratwurst… Until next week.
Announcements: Hey geniuses who don’t write backblasts… write a backblast. It’s part of Q’ing a workout.
JRR Tolkien out…
Another start to one of those dawg days of summer, hot and humid, but 19 Men posted to make sure they emptied their sweat glands. The clock struck 0530, disclaimer was stated, FNG identified and welcomed; then The THANG started:
SSH x 25
Good Mornings x 15
2 Hand Swing x 25
Merkins x 15
2 Hand Swing x 25
Rt. Arm stagger merkins x 15
2 Hand Swing x 25
Lt. Arm stagger merkins x 15
2 Hand Swing x 25
Wide arm merkins x 10
2 Hand Swing x 25
Catch me if you can, with 5 burpee chaser down the road and around to parking lot
Partner 1: Cleans
Partner 2: Run around lot or bear crawl
Flap-jack
Pt 1: Cleans and squats
Pt 2: Run around lot or bear crawl
Flapjack
Pt. 1: Cleans, Squats, Press
Pt 2: Run around lot or bear crawl or Lunge walk
Flapjack
One leg Romania deadlift x 8 each leg
KB squat stretch
Pt 1: Snatches
Pt 2: Run, crawl, or lunge
Flapjack
Catch me if you can back to flagpole
Flutter Press x 25
LBC x 25
2 hand swings for 1 min to finish
COT
Ye Old Moley Moley:
Great group out there this am…lots of Brother back from their All summer long hiatus: Kotters to Busch, Freedom, and Chanel
YHC saw Smokey’s hat by my car…success! Smokey gauge = smoked
YHC will stop complaining and explaining about Bursitis when all Pax know what it is. Bursae, google it.
Lex, Harley, and Baracus–all got their 5k warmup in this am. Good work fellas! 0500 is early!
T-claps to Floatie for EHing his coworker FNG, now know as Tulip (welcome)
Doubles hurt, especially when you do add-ons- cleans to squats to press, Whew!
We need to do more 1 leg Romania deadlifts, you can feel that in the six.
Enjoyed leading you all this am. Smoked myself, it’s a good feelin’
Announcements:
Forgot to remind everyone for the F3 Pool Part this Sat at Candlewick
Reach out to another brother this week and see how he’s doing. We need to encourage each other. Be intentional, you never know what an impact you can make.