Earliest Saturday sunrise of the year, beautiful morning. Only 3 of us but fun and interactive (at least to me). Had to modify plan quite a bit with low numbers but seemed okay. Thanks PJam and WMan for going with the flow.
Mosey to warm up:
Bulgarian Ball Busters
SS hop
Peter Parker
Merkin
LBC
Imperial walk
Mosey to lot near 151 Main:
3 circuit square/loops…
-High knees there, side shuffle, backward run, side shuffle (x4)
-Butt kicks there, Carioca, backward reach run, carioca (x4)
-Bear crawl there, jog, lunges, jog (x3)
Mosey to bottom of hill, all you got to top/rock ditch. Pick lifting rock.
-rotate x15, each of us picked 2 rounds of rock lift excersises (curl, tri, row, squat, shoulder, curl).
Mosey to park:
-11 Wide Merkins, run 4 trees down, 11 hand slap Merkins (all 3 of us) (x2)
-sub 11 jump squats for wide Merkins above (x2)
-7 pull us, 11 dips (x3)
Mosey back down to 151 lot:
-Bucky 11 ab/leg throws, PJam throws my legs, WMan plank and wait…rotate so all three of us do all 3 Excersises.
Mosey to store area:
-wall sits-right leg up, left up, 30 air press (x2)
-11 body curls under bar, run up stairs and over and down, 11 Merkins (x3)
Mosey to base:
-Mary each picked 2 rounds (Heals, Dead Roach, LBC side punches, F Mercury, G Louganis, Dolly all x15.
-planks to close out.
Announcements:
-F3 golf…SOB sponsoring hole, lets pitch in a few bucks.
-F3 Dads today
Sorry I whiffed on making sure we did COT. Guys needed to bolt and I missed. Thanks for a great morning. Paper Jam enjoy the beach! Wingman hope you found your lost banana!
Always an honor to Q.
6 men endured the suck
No Warm Up
The Thang
Indian Run to Starbucks and cross over Rae Rd.
Quick Set
25 hand slap merkins
25 Diamonds
25 Regular
25 Wide
Run at your own pace to 51 if you finish first cycle back to the 6
Same Quick set again
Indian Run down Rae towards Colony
Stop 3/4 way down and do quick set of
Dry Docks and Squats 50 each
At your own pace back to 51
quick set of something (I think)
At your own pace back to school via 51 with designated Merkin stops along the way
I think there was some Mary done
Moleskin
Well, the captioned title says it all. And guess what. I was last. Bad day when your Q is last. Especially when he has to walk some. “Just get to that next mailbox”. Anyways, the hills did not disappoint. I think everyone was hurting. Well except TL. We all cant weigh 90lbs…. I found my pain cave at the turn around and the hill back up to 51 really hurt. TL, Butter, DA grinded it out. Me, Bounce, and Spackler watched them do it from way way back. Total of 5ish miles. Good work by all. Well, not me really.
15 loyal pax patiently followed YHC around Stonehenge this morning. Here’s what went down:
Mosey from the Vine (avoiding getting run over by Gumbo) and circle up near the Ballantyne Village parking deck for COP (where Gumbo joined us):
Mosey to the stagnant air of the basement of the parking deck. Ignore the complaints of the pax about the fresh air outside and the fact that they spent an hour in the parking deck at the Brave yesterday. #notmyproblem
Plank it up for a description of the triple nickel.
Mosey to the base of Ben Nevis for a run to the top. 5 burpees at the road at the top. Mosey back to the base for 20 dips and 20 derkins on the guardrail. Run up and catch the six, then return to the base.
Run to the big pond near the launch point. Unfortunately, YHC took Rushmore Drive instead of Ballantyne Corporate Place, so we never made it back to the pond for circuits. Instead, we cut through some parking lots, crossed the bridge at the little pond where Madame Tussaud once made us do 11s with burpees and merkins. #shudder and stopped at Harney Drive to do some Mary while we waited on the six:
Continue mosey down Brixham Hill Avenue to the launch point. Still a few minutes left, so we’ll do some sprints:
YHC with the takeout at COT.
Moleskine:
Announcements:
20 strong PAX gathered at Charlotte Catholic for the weekly edition of Centurion. Few guys showed up extra early (Van Pelt, Purple Haze, Snowflake, maybe one or two more) as YHC arrived at 0520 and they were in the parking lot ready to go. Rest of the crew made their way in prior to our 0530 start. With no FNGs in the group, quick disclaimer was given and we headed out.
Warm up jog towards the front entrance of the school and crossed over Hwy 51 to the parking lot near the McD’s. Circled up for COP:
Made our way across the parking lot to the lot in front of Honey Baked Ham for a few rounds of suicides (plank at end of each round to wait for the 6):
Got the legs warmed up, so we headed to front patio back at the school for some circuit work:
Next we headed back around the school to the front entrance and paired up for the next bit of work:
Just enough time to head over to the parking deck to finish things off. Entered the deck at Level 1 and lined up for the Stack:
Make our way back to launch point
COT
NMM:
Announcements:
9 pax posted for a long interval workout that went something like:
Some very strong efforts out there today, YHC had the privilege to run with Penalty Kick most of the time (until the last interval when I just couldn’t keep up).
Pele is looking more svelte than ever, Beaker was ripping through the intervals keeping Mr. Brady company, who of course complained at the beginning but still kept running strong. Nomad was very consistent and consistently quick, he has really picked up the speed lately!
Sorry for the short write up but YHC has to, ahem, run.
Christmas Party, yada, yada, F3 Golf (TR is ok with just taking your money if you don’t want to play)
Thanks to Pele for the takeout
It’s week three at the resurrected Fight Club and we’ve rebounded from the abysmal turnout last week.
Circuit 1
P1 & P2 -Pads/Gloves
P3 – Heavy bag
P4 – Your choice – KB, jump rope or pull-ups
2 rounds
Circuit 2
P1 & P2 spar
P3 – Heavy bag
P4 – Your choice – KB, jump rope or pull-ups
2 rounds
6MOM
Crunch x 15
LBC x 15
Knees R/L x 15 ea
Pistol R/L x 15 ea
Pretzel R/L x 15 ea
Ring Magazine
3 of the 4 attendees were wrapping wrists by 5:15 and Marlin joined the crew well before the official start. When the timer began, it was all business. Lots of fists flying and the sound of leather being pummeled echoed through the parking lot.
Be sure to check out Fight Club for a hard cardio workout that gives your legs a break. See you in the gloom!
What a perfect day for a morning workout. 25 PAX including two FNG’s showed up for my VQ at Kevlar. Because of the nice weather and history of great workouts at Kevlar, I knew it would be a solid turnout and was not disappointed. After a disclaimer we took off…
THE THANG:
MOLESKIN:
I heard some grumbling, probably a little more running than some wanted, about 3.2 – 3.6 miles. I was told it resembled an earlier version of Fast Twitch. In hindsight, with only 45 minutes to work with, 7’s would have been a better choice, leaving more time for Warner park where I had some more exercises in my bag. Two FNG’s, Sidecar and Brexit jumped into the mix today and now hate the number 11. When they come back, hopefully they get some tire hairburners, weights, bear crawls and more of what Kevlar has to offer. Thank you Squid for the takeout prayer and thanks to Alf and Horsehead for the opportunity to lead these fine men.
ANNOUNCEMENTS:
COP – SSH X 20, IW X 20, Russian twist while explanation of workout was given. Explanation of zombie twist… Each time a number is given and you’re the zombie you double the excercise, afterwards, infect someone else, no immunity, you can contract again. While this explanation was given and Pax were completing Russian twists we had to go around and name presidents, first 1/3 to not have one or repeat are zombies to start.
Stairs – 1 at a time… 2 at a time… Bunny hop 1 step at a time… Bunny hop 2 steps at a time… 1 legged hop all the way up… Switch legs…
Each time at the top do 10 inclined Merkins, 10 dips, 10 declined Merkins. Then 5 pull ups, 5 wide grips, 5 chin ups.
Grandma – run up hill do 10 wide arm Merkins, 10 diamonds, 10 Merkins. Then 20 flutter, 20 heels to heaven, 20 Freddie Mercury.
Field – 10x of each (lunge the 10 yards at a time) jump squats, sister Mary Catherine, squat.
Again 10x of each bear crawl the 10yrds. Nipplers, dry docks, dive bombers.
The work out was not as complicated as what this back blast might appear. Yeti clearly stayed up late last night and was inspired by the Walking Dead. When asked who was familiar w this show, Freedom was so excited he could hardly contain himself. As guys found their rythem and began tapping other zombies, Bush and Semigloss seemed to be fine w carrying the zombie status and not worrying about the extra reps. Although I’m not sure if Semigloss was actually DOING the extra reps.
Everyone was sweating their tales off out there. Joker had the gun show as he was ripping through the pull-ups. 2.0 sledge has become a staple to Joust. Do we have an age limit on when one can Q? I’m serious…! Well done Hammer for raising a child in the way he should go.
FNGs last week Cookie Monster and Square root were back for more! Welcome back fellas – nice work. Ductwork was back from introducing Guatemala to what F3 is all about. Glad you got back safely!
Strong group – lots of studs out there…
Have a great day everyone! Thanks for coming out to Joust today – greatest AO in A51!
9 bros showed up this morning to make sure they are beach body ready. Well, they are now…and you ain’t. Here’s what you missed:
COP
SSH x 20
Merkins x 15
Squat Jacks x 10
Good Morning x 10
The Thang:
Shoulders:
2 handed press x 20
1 handed press x 20 (10 each side)
Lawnmower x 20 each side
Upright row x 20
Front raise x 20
Chest:
Merkins x 20
2 Handed Press x 20
Stagger Merkins on Bell x 20
Standing Chest Press x 20
1 Arm Chest Press x 20
Biceps Circle:
Curl bar passed around x 10
Remaining pax does called exercises:
Swing
Snatch (alternate as needed)
Clean
Triceps: x 3
Tricep ext x 20
Overhead ext x 20
Finisher circuit x 10 each
Swings
Squat
Swings
Good Morning
Swings
Deadlifts
Swings
moleskin:
Well, once again, not a whole lotta mumble chatter. Two things here, one, we workout…hard, and two, the usual blabber mouths weren’t there. Basically, we used the KB on many more ways than just snatched, swings, and cleans. But, we did those as well. We even passed around an ez curl bar to get the extra pump in the biceps. All is good…we are huge.
announcements: F3 Golf 7/29 SIGN UP, F3 Dads this Saturday check twitterville, need all your prayers for Destiny, Meatheads oldest and toughest Bro.
We have been very focused on the shorter and faster stuff to prep for the mile and then some hills. This week we are going to go looong. Work on some slower but longer, much longer, intervals than what we are used to.