YHC was at the helm for another installment of Fat Camp. I have a goal of 100 miles for the month of August and as the PAX learned from the 500 KB swing at Foxhole two weeks ago, when I have a goal, I drag everyone else through my misery.
An FNG pulled into the parking lot at 6:16, which was a pleasant surprise. After a quick disclaimer (I made it through without an F-bomb) we were off!
Warm up
Quick Mosey
30 x SSH
20 x LSS
15 x Merkins
The Thang
5 to 10 pull ups at the jungle gym in the NE corner of the playground
mosey
10 toes to bar at the jungle guy in the SE corner of the playground
mosey
10 push ups at playground on south side of school building
mosey
10 burbees at NE corner of school building
mosey
bunny hop up concrete steps north of school building
mosey back to pull up station for next lap
AMLAP (As many laps as possible) for 25 minutes
Mosey to the turf field
Sally Pushup challenge
Sally leg raise challenge
Mosey to the rec center in the back and Indian run to COT
Garmin came in at 4 miles for the workout.
Moleskin
Everyone did great this Fat Camp, which played out more like a Brave workout. I was surprised at how little complaining there was. Except for flint, who always complains. Even with all that complaining, he was a stud during the AMLAP portion. After he remarked that he needed to “give his legs a break” for BRR, I recommend that he give his mouth a break instead. Hopefully Flint knows that I only kid.
The FNG (Bubble Boy) actually crushed it. Was running with the lead pack most of the time. I took a moment to tie my shoes which gave him the No 1 spot during AMLAP, but I made sure to pass him in the final stretch. He got the name Bubble Boy for showing up to the workout in a long sleeve shirt and pants. He said it was because he was worried about having a reaction to the grass…which is artificial turf. I’m just glad he remembered to take off his head gear when he got out of bed this morning.
Fallout – came to post for as a Site-V . Great to see him as always. Hope to have you out again soon. Soild work
Fire Marshall Bill – Killed it as usual, no further explanation needed.
Bounty Hunter- Walking proof that Clydesdale’s have cardio. Dude can do a standing backflip, just ask him.
Sorry #notsorry for all the running guys…..
See you in the Gloom
Pebbles.
Lace up your runnin’ shoes, gents. We’re going for a good, hard yog.
In case you get there late…take a right out of OPE parking lot, right at the HT, run to Summerlin, turn around and come back to OPE, plank it up & wait for 6. There will be more after that, most of it will involve running and maybe some sort of light calisthenics.
See you in the gloom.
-DayZ
18 men (sans site Qs) showed up for another session of “Let’s run fast, far, and up & down hills” at Fast Twitch. Per usual this time of year it was a brisk 80+ degrees with 100% humidity. The shirts came off faster than on Bourbon Street on Fat Tuesday. Here is what we did:
The Thang:
-Warmup mosey to Raintree Ln. Stop and do 10 SSH to wait for the six. Maybe 1 other person joined YHC in the SSH. Solid work, men.
-Continue mosey to top of Raintree Ln at Four Mile Creek and stop for instructions:
— Run down 4MC, left on Whitethorn at the blinky light, left on Raintree Ln. and back to 4MC intersection.
— Option 1: Repeat loop for a 2nd time
— Option 2: Run hill repeats from bottom of RTL by gravel lot to top at speed hump past 4MC.
— Meet at gravel lot at bottom at 0605
-Form 2 lines (not really though) for Indian Run back to Rounding Run
-Free run to Woodfox and stop for the six
-Russian Twist x 20
-AYG back to school
The Moleskinny:
Slightly smaller group today than I anticipated for less than 5 weeks from the BRR. No site Qs to be found. One was clearly DR and still running. The other was still complaining about his run-in with a stingray and used an excuse about needing to drive to Atlanta. Still no Hairball sighting. That’s 2 days in a row of no-shows for him. Beaker was getting a little nervous because HB talked him into meeting at 0445 to run in to grab some extra miles (Silliest idea I’d heard all week). But then HB decided sleep was much more fun and Beaker smartly walked back to his house, got in his car, and drove to the running workout. Gummy, per usual, was asking to turn around early and wanted to know when he could make choices. This isn’t The Rock – you actually have to do a full workout here.
The usual fasties jumped out front on the first loop and took off. Mr. Brady, Gerber, Alf, and Beaker did their thang and racked up over 7 miles each with their 2 loops and hill repeats. Van Pelt and YHC were the only other ones to take on the loop a 2nd time, I think. Correct me if I’m wrong. Great running with you VP. Strong work out there. EDIT: Voodoo, Cheese Curd, and Marvel also ran the loop twice. Then they screwed up and ran all the way to Providence. Happy? My apologies, I was typing this BB very fast and very hungover.
Most everyone else got in at least 6 miles or close to it. I don’t know which was the easier option of the hill repeat of the loop. The idea was that neither would be easier, so I think that worked. Shout out to Strawberry (the actual one and not his pastry twin Pop Tart) for getting in 6 miles. His first time passing that threshold at FT. Solid Work!
The Indian Run never really worked from the beginning. I said to form two lines, but it was one long line and a line of 4 guys that disintegrated almost immediately. It was probably for the better since we practically were playing Frogger along Raintree Ln with all of the cars that were rolling through. The IR was supposed to last until Rising Meadow, but with everyone getting spread out, the audible was called to free run to Woodfox.
Apologies for the late BB as YHC was traveling and working all day/night in Raleigh. Thanks for the take out by Runstopper. Everyone continues to get faster as we get closer and closer to BRR. Keep up the great work and try not to get injured. Run, stretch, rest, repeat.
Announcements:
– The Rock is converging at Randolph Middle School on Saturday 0700 with Metro for a workout, coffeeteria, and campus cleanup.
– Sign up for the 8/20 pool party.
14 PAX including YHC rolled up on Dromedary this morning with the goal of getting better, faster and stronger. Brief disclaimer was delivered but I could tell that this was a group that needed no modification. From there it began:
Warm-Up
The Thang
Moleskine
Over and out – General
The humidity was a comfortable 95% as 5 gathered to sharpen some iron at Anvil. Dodging deer on the way in, all arrived safely. Disclaimer given…off we went.
Mosey around parking lot with some high knees and Apollo Creeds so that we felt like we were at a running workout. Circle up for new some exercises:
* Side to side mountain climbers (keeping feet together) x 15
* Low Slow Squat x 15
* Merkin Jack (legs out on the down stroke) x 10
* IW x 15
* Grasshopper (too complicated to explain) x 15
Gather at the traffic island for 5 laps with 4 stops on each loop. Stop 1 & 3: side-to-side MC’s and 5 tuck jumps. Stop 2 & 4: 5 plank walks + 5 Merkin Jacks then repeat. 5 laps took a lot of gas from the tank. Recovered with 50 LBC’s OYO.
To the Hot Box for sets of jump ups/derkins/dips. After each set, do squats to allow all of finish. 5 rounds: 5/10/15…10/15/20…15/20/25…10/15/20…5/10/15.
Mosey to Rocks and grab a FIA rock. 6-count quick set (curl/press/skull crusher) x 10. 5 rockies. Walk to end of parking lot in Hallelujah position (rock overhead). 6-count quick set x 10. 5 rockies. Walk back to rock pile. one more round of 6-count x 10.
Mosey to launch. 1 minute left. Burpee circle x 5. Finished.
Moleskine:
Small group but strong work by all. Swiper out front most of the way. Brilleux and Ickey always consistent. Drago, fresh off naming ceremony at last week’s Centurion, shows speed on the corners. 3 of the 5 PAX are Demon Deacons. That almost makes us bowl eligible. Go Deacs!
Drago showed perfect form on the jump tucks. that is what 19-year old knees will allow you to do.
Like a concerned Q, YHC was sure to stay in the back the whole time. Yea..that’s it. YHC was practicing good Q etiquette. Another disclaimer needed for that one. AYE.
14 men gathered in a middle school parking lot at 5:30 on a Wednesday, then did this:
Yog around the parking lot a bit, then circle up for the warmup.
SSH, IW, Slow Squats, HR merkins.
Run to Davie Park entrance, plank to wait for the six.
15x jump squats, 15x HR merkins, 15x lunges, run to the gate and back.
15x monkey humpers, 15x CDDs, 15x squats, run to the gate.
Bear crawl, lunge walk and jog up to the playground. Partner up.
Partner 1 runs hot lap, partner 2 does exercise. Flapjack. 2x through for each exercise.
Derkins, Step Ups, Dips.
Back to park entrance for Mary.
AYG to the traffic light at the daycare. Mosey back to the cars. More Mary to finish off the time.
Moleskine:
Friendly group this morning for the usual sweatfest. Semi Gloss came out of his office with plenty of time to complain about a mysterious arm “injury” that appeared to flair up throughout the morning when we were running. Go figure. Dollywood and Square Root crushed the run back to the daycare. They had to be under 5:00 minute pace. Our peaceful morning at the park was disturbed by a garbage truck that somehow took 30 minutes to empty two trash cans – there may be something else going on there. Nice work this morning, guys. Good way to start the day.
Announcements:
– Area 51 pool party
– The Rock is converging with several Metro workouts at Randolph Middle School this Saturday for a Campus Cleanup. Workout at 7:00, Coffeeteria on-site at 8:00, Campus Cleanup done by 9:30 or 10:00.
12 tough SOBs came out this morning for running and pain stations. Here is what we did:
Mosey to the small parking lot for warm-up: 20 mountain climbers, 20 squats, 15 merkins. All IC except the cadence for MCs got interrupted when a car turned in and we had to scatter.
Then head to Lochness for part 1 of the main event. Run laps around the lake with stops for 10 jump ups, a wall walk the length of the 2nd patio, and 20 dips on picnic tables. Go as far as you can until time is called, ~10 min.
Mosey to the hill on Ballantyne Corp Pl for next stage of the workout. Partner up. Run the hill with your partner and do 20 derkins each at the top, 20 hand slap merkins at the bottom. Repeat until time is called.
Mary: 20 flutter, 20 dolly, 15 Russian twist, all IC.
With your partner, run ~30 yards of the hill alternating forwards, backward, and shuffle each side. Finish with all you got to the top. Mosey back to launch with several stops for Mary and merkins.
Announcements: Convergence Sept 13 in Indian Land. F3 Ghost Flag needs PAX – check Slack for updates – next event in Shelby on August 20.
In typical fashion for late summer, BRR fear-stricken PAX stuck to Fast Hitch and ran a lot, keeping their soccer arms in solid tubular form. 5 men (including a 13 yr old stud) refused the temptation and hit SOFAWIB for another rendition.
Here’s what we did: http://f3nation.com/2016/08/08/sofawib-pb/
Naked Moleskin:
When I wrote this out, it seemed quite simple and easy but I knew the humidity would be punishing. Given all the BRR workouts I’ve frequented, I think the heat and cardio/strength mix makes for a nasty cocktail. Cold Cuts crushed it and drug me along for 45 minutes (6 rounds). Kirk blew the doors off again (7 rounds) and went solo. Hammer and Sledge wandered around confused for a bit but began to understand the course and settled in.
Pool party coming up this week. See the website and sign up. $10 per family, allegedly.
SOFAWIB is looking forward to getting our regulars back after Hurricane BRR blows through and even some new PAX. Even One Eye took a leave of absence. Stocks have plummeted a bit but recent data is showing a pending resurgence. Now is the time to buy, buy, buy. SOFAWIB will never be this cheap again.
Solid work men. See you next week, same bat time, same bat channel.
15 of the toughest around came out for a workout this morning and we got after it.
Warmup:
30 Swings OYO
5 Cleans per arm
Run a lap (track)
40 sit-ups
10 swings
30 sit-ups
20 swings
20 sit-ups
30 swings
10 sit-ups
40 swings
3 rounds of:
20 merkins
20 teabag squats
20 swings
20 2 hand press
20 cleans
Run a lap on track
Over to the fence at the field for:
Partner up
P1: Double swings
P2: Run field
Flapjack
3 rounds
P1: Double cleans
P2: Run field
Flapjack
3 rounds
P1: Double press
P2: Run field
Flapjack
3 rounds
4 MOM with the bell, with rotating called workouts and cadence
Moleskine:
This was a humid morning for such a workout. Pretty good group of pre-runners and I am certainly impressed not only by the endurance and strength but also by the ability to wake up at 4. Smokey was killing it on the 100 rep circuits and runs, might be time to upsize that bell sir. I haven’t done doubles in a while and they are awesome. Double cleans were my favorite and double swings my least. My partner Witch Doctor was a beast swinging those doubles and I should step up and get a real KB like his 24kg competition bell. The misshaped 50 that I offered wasn’t helpful to our team balance. I almost went out with the first ever merlot spill due to a bug to the back of the throat. You know your true friends when you’re coughing and gagging and they are still talking trash. Thanks Bulldog, and it was not a cicada. Stone Cold asked if I was ok but I could still hear him laughing at the same time. Apparently eating bugs doesn’t faze Tackling Dummy as he nonchalantly said he had just had one and it had no effect on him. Thanks to Harley and Fletch for letting me lead at A51’s hardest workout Skunkworks, not Kevlar. In my haze on the way home I tweeted #F3Kevlar because I still didn’t even know what day it was after the workout.
Announcements: Pool party $10 a family with a pig. Bring a desert and BYOB. Check the site for more details. Other things were said but you had me at BBQ, Beer, and Pool party.
Here’s what we’ll do:
Run to Colony/Rea (HT shopping center intersection), right on Colony, turn in shopping center at Walgreens and run back through parking lot to normal entrance (HT).
Partner up because the misery is easier with a partner.
HT entrance – 20 partner derkins each
Iconic water feature – 25 dips
Benches near Lodge – 25 jump ups
Run colony to intersection – 10 burpees
Run back to HT entrance – repeat until 6:08.
Head back for COT.
Come one, come all to the OPE for a 5:30AM launch.