Posted on behalf of Dora
8 of Ascent’s finest plus YHC cut through the humid air with their determination this morning and the glory of their sweat-soaked exploits will live on in history until the end of time. Here’s how it went…
DISCLAIMER
COP
– 20 SSH IC
– 15 IW IC
– 15 merkins with pause at the bottom
– 15 low, slow squats with a 3-count hold at the bottom
– Add a Wolfman for an even 10 pax
– 15 little arm circles forward IC
– 15 little arm circles reverse IC
– 20 mountain climbers IC
Head to the little baby track for partner work:
2 rounds of three sets
P1: 150 meter mosey, P2: exercise, Flapjack.
Round 1: Squats, LBCs, Merkins
Round 2: Knee-tucks, Squat-thrusts, 8-ct Body Builders
Keep your partner for 2 Rounds of Plank Suicides:
Round 1:
P1: perfect plank (front-leaning rest)
P2: 4x suicide down the parking lot
Flapjack
Round 2:
P1: six-inch plank hold
P2: 4x suicide down the parking lot
Flapjack
Heart rates were in the stratosphere by this point (mumblechatter = zero) so we jumped into a little Mary to bring things back down to earth:
20 Slow Freddy Mercury IC
20 Slow Hello Dollys IC
Mosey over to the ball field where Q had earlier planted a water cache for the boys. Grab some water and organize by height for relay races.
Race 1: 40 yard Indian Bear Crawl
Race 2: 40 yard Indian Bear Crawl
Race 3: 40 yard Tunnel Of Love
Mosey all the way out to the entrance at Rea, plank-o-rama waiting for a loooooooong six then sprint work:
Round 1: 200 meter Sprint AYG from Rea the length of the parking lot.
Walk it back.
Round 2: 200 meter Sprint AYG from Rea the length of the parking lot. #crowdpleaser
COT
16 men gathered for a pollution-free Olympic Games at McKee Road Elementary School. No mosquitoes, green water, or synchronized divers were in sight.
1/2 mile warm up run
Standard warm up – Side Straddle Hop / Imperial Walker / Squats / Merkins / LBCs
4X100 relay race – round 1
4X100 relay race – round 2
Dolly / Flutter / Back Scratchers / LBCs
Lunge walk / karaoke right / karaoke left / butt kicks / high knees, with various forms of merkins in between sets – wide arms, regular, military, diamond and fingertips
To the playground for Joker’s mandatory circuit work… 10 pull ups / 20 squats / 20 dips… three rounds of each
1/4 mile Indian run… 25 merkins
1/4 mile Indian run… 25 merkins
Moleskin
Da Vinci poured on the humidity and put 7 of SOBs finest to the test. All battled the elements and emerged victorious. It was YHCs VQ at this site and it was great to see such a solid turnout considering F3 Dad’s Camp was also going on.
After a quick disclaimer, PAX mosied to 151 Main parking lot for COP:
Mosey to building (name unknown) for modified merkin mania:
Mosey to the next building (don’t ask about the name) for a little core work. Start with 20 LBCs on corner #1, run up stairs, across and down other stairs, do 20 LBCs, continue around to corners 3 and 4 doing 20 LBCs at each. Back around to corner 1 and repeat above. Do one more lap of above substituting Freddy Mercurys for LBCs.
Mosey across Ardrey Kell to the Green Monster (grass hill). Do “7s” (with YHC Qing there had to be a 7 in there) starting with 1 Merkin at the bottom and 6 lunges, each leg, at the top. The humidity was kicking in hard at this point.
Mosey to medical parking lot for “Around the World.” Start in the center with 5 burpees. Run to one of four cones and perform the exercise written on the cone. Run back to center for 5 burpees and rotate clockwise to the next cone. Back to center for 5 burpees and out to the next exercise. Continue this routine for 3 (modified to 2…it WAS humid!) circuits.
Mosey to upper medical lot. Using 4 islands, do 10 Merkins at island 1, bear crawl half-way to island 2 then run, 10 Merkins at island 2, run to island 3 for 10 Merkins, half bear crawl/half run to island 4 for 10 Merkins. Turn around and do some routine back to island 1.
Slow, sweaty mosey back to launch pad. Quick round of 20 heels to heaven (thanks Heartbreaker!) and we are DONE! SMOKED!
Announcements:
Moleskin:
Always an honor…AYYYEEE
777
Two pax decided to join YHC to take a trip off campus. I figured we’ve done enough circuit work around the playgrounds so it was time to borrow ideas from the past (thanks Abacus). The clock struck 7am and we were off.
Karaoke around the parking lot and then shuffle up and down the parking spaces.
COP
SSH x 20
IW x 20
LSS x 20
Mountain Climber x 20
Peter Parker and Parker Peter x 20 ea
Now off campus to the fire station where Lobsta kindly waited for the two (not the six).
Merkins x 15
Now to the corner of Providence and McKee, again thanks for waiting Lobsta and then off to the fountains at the Promenade.
Grab a bench and circuit work
Dips x 20
Derkins x 20
Incline merkins x 20
Lap around the green
Step Ups x 20
One legged squats x 20
Calf raises x 20
Lap around the green
Rinse and Repeat the circuit
Line up on the green
Bear crawl to one end, Lunge walk back
Crab walk to one end, Broad jump back
At this point we had someone’s 2.0 join us after a trip to Starbucks. Also, the Promenade offers music to lighten the mood.
Mosey back – Lobsta did some Mary at the firehouse while the two (the six) caught up.
To the rock pile – pick up a lifting rock
Curls, Triceps, Goblet Squats and Presses
Finally some Mary
LBC, Flutter and Dolly
COT
Announcements – Pool party next Saturday, 8/20
Thanks for taking us out Lobsta Roll.
As always, a pleasure to lead…
18 of A51’s finest embarked on an adventure to find Dora’s bag of tricks. What we found did not disappoint. Well maybe it disappointed the mouth (refusenik)
Thoroughly disclaimed and shy any FNGs we headed out from SCMS. Left on Strawberry Ln and out to 51. Quick stop on the way for dynamic stretching and back into formation. Indian run to raintree. QIC blows out calf. Rendered pretty much useless the rest of workout. #BRR #overtrained mosey to rounding run and we run through the WOD.
Double Dora. Partner up. Partner 1 runs to the top of adjacent hill on rounding run. Otherwise known as the “half pipe”. Partner 2 does AMRAP exercise. Cumulative exercises to 600, 400 and 200. Squats, lunges, monkey humpers.
The rufusnik started early. Lots of mumble hatter and heavy breathing coming off the half pipe. Audible exercises to 200 lunges and 100 MH as time began to run out. Everyone gathered back together and we mosey back to SCMS.
Round of Mary to finish out the morning. Flutter, rosilita and 6-inch holds.
NMS: YHC apologizes for the late post. If there is one thing I can say about BRR training it’s listen to your body. Take the rest days and stay healthy. Whiplash would say “hills are hills and nothin can really prepare you for BRR. Better to go in healthy knowing you can run than hurt and get hurt even more”. My calf agrees.
Strong efforts by everyone out there today. JRR and one-niner were having a backwards running race. That looked awful. Slim fast and sensei took on lame YHC as a partner. They are a great team. Can t wait to see them in action at BRR. Mouth broke free early on and got some miles in. (we did do about 2 miles of hill repeats #justsayin)
all things considered we left much sweater and stronger men.
Announcements:
pool party next weekend. http://f3nation.com/2016/07/27/area-51-sob-pool-party/
F3 dads camp have fun and be safe. (In progress)
It smells like skunk around here… Skunkworks was one of my favorite workouts and it’s a self proclaimed hardest workout in A51 on Tuesdays and that is my goal for Overdrive, but on Fridays. So part of what I did was actually part of a Skunkworks beatdown that I shamelessly stole.
COP:
Went something like this…
abbrieviated #HairbandMile so ummm, #Hairband100YardDash ?
SSH x 15 IC
IW x 15 IC Who is the creeper just hanging out in his car
Merkins x 10 IC
Peter Parkers x 10 IC
Parker Peters x 10 IC
Low slow squats x 15 IC
Mosey over to the bells and turn on beast mode
40 sit-ups
10 swings
30 sit-ups
20 swings
20 sit-ups
30 swings
10 sit-ups
40 swings
#HairbandMile (yes the actual full lap)
Plankwork while waiting on the 6
Next up
20 teabag squats
20 swings
20 2 hand press
20 cleans
Rinse and repeat
then #HairbandMile
Plankwork while waiting on the 6
Next up
20 curls
20 tricep extensions
20 skull crushers
20 good mornings
Rinse and repeat
#HairbandMile
Plankwork while waiting on the 6
20 halos clockwise
20 halos counter clockwise
repeato
#HairbandMile
Plankwork while waiting on the 6
Circle up!
6MOM
Backscratcher x 30ish
Flutter x 25
Pretzle crunch x 10 switch legs and 10 more
DONE!
Moleskin
It was extremely humid and swinging all the metal just took the sweat to a whole notha’ level!
There was much grumbling on this one, with threats of unfriending me on facebook, hate filled looks, a text about lack of arm use and Glass Joe texting me about how he had to explain to his chiropractor how he threw his back out and it was my fault. #NotAProfessional #DisclaimerGiven #EmbraceTheSuck
All that to say sounds like everyone got their money’s worth!
I was glad to get back out there after being out last week sick.
Job update… I had the interview and fortunately my body finally cooled down and after talking to the recruiter later in the day she said I knocked it out of the park but there are 2 other candidates so we will see what happens. Thanks for the prayers!
Always an honor to lead!
Get signed up to lead OD we have plenty of openings and start bringing your neighbors, get some FNGs out there and at Thrive and Outland!
AYE!
Hair Band
First, a slightly faster and extended Hairband mile.
Then,
COP
– Low slow squats (20)
– Burpees OYO (5)
– Side straddle hops (20)
– Imperial walkers (20)
– More burpees OYO (5)
The Thang!
Mosey to the side street and gather for the “Burpee Trail”!
– Sprint to each tree island
– 5 Burpees OYO at each, all the way to Stop sign
– Then, plank it up.
Head to the Soccer Field for a some “post-sprinkler Burpee build-up drills”.
– 25 LBC’s on the near side, then sprint to the middle
– 25 squats, then sprint to the far side
– 1 Burpee, then sprint back to other side
(Rinse and Repeat 9 more times, adding 1 more burpee on far side each time, until 10 burpees at the end.)
On Your Six (for one last soaking in the mud!)
– Dollies (28)
End.
Thanks, GlassJoe, for taking us out!
When I sent out the preblast last night, it was met with crickets. Not a good sign. A few of them read it, but others openly declared that they never read preblasts, for fear of getting syched out and not going. There’s some good logic in there.
My plan was to hand off the Q to everyone in the group, having them do the hard work of Q’ing. The sheet I came up with was going to help give some guidance if needed. Basically, I signed up to cheat my way out of Q’ing. To say I Q’ed without actually Q’ing. But my efforts to abdicate my leadership responsibilities were thwarted by my own tendency to overcomplicate matters.
We started with a mosey to the bus parking lot, led by Ranger, my 2.0. Line up across the lot and race to the 2nd speed bump. The order you come in was going to determine the order of who would Q when. This turned out to be a red herring, as I already realized passing the Q wasn’t going to work. Still, it got us in the area for Ranger to lead…
The Warm Up
The Thang
Grab a rock. Find one who can stick by you to the end.
People’s chair – air presses with your rock
Hold that rock out there…
People’s chair – air presses with your rock
Head down to the front of the bridge. Diamond merkins while we wait for the 6.
Sevens – mountain climbers at the bottom, step ups / box jumps on the tables at the top of the stairs. No rocks here.
Fast finisher? Then do curl to presses with your rock while you wait for the 6.
High knees with rock overhead while you go across the bridge. “He said heiney…”, said half the Pax. No, that joke never gets old.
Small field just past the bridge was a perfect place for Lt. Dan to salute us. The Jack Webb of legs = 1 squat to 4 lunges up to 10 squats & 40 lunges. This seemed to be the most unhappy I had seen the Pax in a while. Thankfully, Bottle Cap channeled the spirit of Kevorkian with his gutteral, mega-machismo counts that he normally does on a Jack Webb. However, the lunges force you to go slower than you can on air presses. Popeye wants to put Lt. Dan in front of a firing squad.
Pinball (with your rock) up to the knee wall in front of the track. Dips (rock optional) & Derkins
On the track, partner up for a little Catch Me If You Can. You only need 1 rock between the 2 of you, so each guy was eyeing and fondling each other’s stones to pick a winner. This adolescent humor was being led by the adults, and not the 2.0’s.
Partner 1 does 30 American Hammers while Partner 2 takes off with a rock around the track. Partner 1 chases him down and they flapjack.
The title was awkwardly appropriate for YHC. I was P1, but I never caught my P2, Comacho. Not even close. Like Katie Ledecky 800 m not even close. I think I saw him finish up ‘War & Peace’ when I strolled up to him. Good thing we only did it for 1 lap.
SSH until the 6 came in.
Mosey to the small grassy field on the other side of the concession stands.
Hot Potato – Partners face each other on their 6, locking legs together. P1 does a WWII sit up with the rock and passes it to P2. Flapjack.
Apparently, I do have a talent to incorporate an exercise in every workout that instantly reminds everyone of the Ambiguously Gay Duo. Uh, what’s everyone looking at?
Mosey to the top of the home stands with your rock. Let’s run the stadium steps, rock optional. With Transporter first in the gauntlet, he effectively rock-shamed others into running the stairs with their rocks.
While waiting on the other side of the stands, Shop Dog led with people’s chair rock air presses until everyone finished.
Mosey back to the low wall for Scorpion Dry Docks. New to some, pleasure for all.
Karaoke with your rock down the sidewalk, showing some WMS football teams how it’s done. The way they huddled together, you could tell they were impressed.
Lunge walk across the bridge. Jump squats while you wait for the 6.
We gotta drop our friends back off at the rock pile, but not before we take a suicide pact to each corner of the school. That was the slowest suicide I had seen in F3. Might this be a proper beatdown?
Rosalitas in the bus parking lot while everyone says good bye to Rocky.
Jailbreak to the front parking lot.
One minute left, so we leave it like we start it; Ranger introduces us to the Merkin Jack (a plank jack with a merkin combo). He came up with it on his own and wanted to make sure it got into his VQ. Unfortunately, a car was pulling through our circle just before we started this. Technically, it was time. Fortunately, we all have seen enough soccer now to know that extra time can be added at the end in circumstances like these. Thanks for being flexible.
Between the count-o-rama and the name-o-rama, I told a too long story.
A few weeks back was my 1 year anniversary in F3. With that has come a lot of losses:
This is all a credit to F3. I had not been able to achieve ANY of that on my own. The proof is the 3 YEARS of YMCA dues paid without once stepping foot onto a single property. I failed trying to do this on my own.
With friends and neighbors who consistently encouraged me to do F3 (and it took months of EH’ing), they deserve the credit for those results. They should also get the credit for these that occurred in the same year:
So as I went around on the name-o-rama, I gave each person a choice of how to be thanked for their time, efforts, and encouragement – full on bro-hug, hand slap one-armed hug, or fist bump. Everyone chose the bro-hug. Even the 2.0’s without their Dads present. It wasn’t creepy in the least.
Moleskin
Seriously, you’re still reading this?
The title came from my plan of yesterday spectacularly failing on reaching the cold light of the Twittersphere. The wheels were falling off. I thought sure this was going to be a horrible time. I was pre-embarrassed. I was taking that embarrassment out on my family, especially Ranger.
The closer to 0630 we got, the more I realized I was going to have to Omaha the whole workout, with the exception of Ranger’s parts. But I did it, much to my surprise. I was barely 1 exercise in front of the Pax in my head. Even leading from behind, I kept the 12’s busy so they didn’t have to plank on their own.
I got the time management thing right. Got us all back to the start so we had the opportunity to end on the minute. Normally, I’d attribute it to luck, but I actually knew what I was doing.
But my biggest surprise when it came time for me to do cadence counts of these exercises. I’ve avoided it every Q I did prior, knowing full well that I didn’t have the cardio available to do the exercise and talk through 3/4’s of it. But I was wrong. I could do it. I DID do it.
When I thought the wheels were falling off, it turned out to just be training wheels. Sometimes the Sky Q does that. Sometimes you are too locked into your own habits and thoughts that you fail to consider that you just may be ready, already.
Most sign off with “thanks for the opportunity to lead”. I learned today to say, thanks for the expectation to lead. Our F3 culture is such that I’m not allowed to stay under the radar. I can’t just show up and take the efforts and thoughts of another without giving something in return. While my giving may not be much now, I can feel my capacity to give growing each week. And with that comes the expectation to give. I couldn’t be more proud to be in the gloom with you brothers.
Announcements
F3 Sanctuary – Thursday’s at Brooklyn Pizza in Wesley Chapel – 1930
Spartan Sprint – Sept. 10 – Fort Bragg
Spartan Beast & Sprint – Oct. 29 & 30 – Winnsboro, SC
C2 Survival (obstacle course) Race – Saturday, Sept. 17 – Camp Thunderbird (Lake Wylie)
A VERY family friendly OCR:
1 mile loop for kids 5 – 14
5k loop for ages 11+
There is an F3 / FiA group already in place.
If you’ve been wanting to share this gift of outdoor exercise with your family, this is the perfect event.
Price increase on 8/17!
Once the Pax got used to the musical musings of YHC’s Q’ing, it almost seemed appreciated and fun. Well, we can’t have that! F3 is about pain, glorious pain!
If you’ve seen the intro clip on the F3 site, it says that there’ll be no “…meathead with a clipboard counting reps…”. Yep, I’m gonna be that meathead with a clipboard. Rep counting will be optional.
“So…you’re bringing a clipboard? Way to twist things up, Posse!” (looks at others to see if they are ready for an early start of Coffeeteria at Chick-fil-a…)
Immediately after circling up at 0630, we’ll mosey to the upper side parking lot. You will pick your own number, 2 – X. Then we will pick a rock to be our friend for the day.
Ranger (2.0) will be the first to lead the workout. Then we go in order, from #2 on. How do you know what to do? Why, using this handy, dandy Alphabetical Workout™!
https://1drv.ms/b/s!AvSLSuraQsuNgQHgFlD37PtVwymd
Don’t worry about printing out your own copy; I’ll have 2 of them – on clipboards.
Say #2 is Transporter. He’ll be able to pick from any of the exercises in the T row, R row, A row, etc.
The sheet is broken up into columns of:
Yes, it is every exercise we’ve ever done.
Yes, I did have to turn off spell checker for some exercises to work in certain places. #GreatIdeaPoorlyDone
Sure, there may be some exercise duplication; think of it as rounds of work.
Let’s see how this struggle between randomness and restrictions play out in the gloom.
Sunday night; 11:15pm YHC checks his twitter feed before bed. Message from BushWood: “Snoop, you got the Q tomorrow at DMZ correct?” YHC responds with; “Hell yea boy, come get some!” YHC spends the next 30 minutes planning an old school beatDown. Thanks for the reminder yo! Here is what went down in #thaGloom…
0530 Warm Up – Casual burpees – Lap around the parking lot
0532 Mosey over to church parking lot, take a lap around
==== Mix in some backwards run, stop for bear crawls, dips and derkins
0535 Another lap around parking lot
==== Mix in some backwards run, bear crawls, dips and derkins
0540 Mosey back over to playground, bear crawl over bridge
==== COP on basketball court: SSH x 20, Merkins x 12, Low Flutters x 20, Wide arms x 12
==== LBC’s x 20, CarolinaDryDock x 12, High Flutters x 20
==== Gather on baseline for: Partner carry down; switch; Partner carry back
==== Gather on baseline for: wheelBarrow down; switch; wheelBarrow back
0552 Mosey to down Camilla, first speed bump – burpees x 5,
==== second speed bump – CrossFit merkins x 10
==== third speed bump – burpees x 5
==== COP at bottom: SSH x 20, JumpSquats x 12, LBC x 20, Low Flutters x 20
0600 Partner up and mosey up Camilla; stop at each drive on left for:
==== Partner Hand Slaps x 20, Partner derkins x 10
==== Mixed in Squats, LBCs, Flutters along the way
0613 Mosey back to parking lot for backwards run across
==== finish with burpees x 10
0615 COT
Inside the ropes:
Great pax this am for an ‘old school’ beatdown. Thanks to everyone who showed and worked hard. Honored as always to lead DMZ…
Snoop