Anarchy takes over Tuesday’s finest hour of power. As usual, you’ll know in advance what’s coming. Lace up your big boy sneaks, leave your shirt/tank top at home, and make the right choice tomorrow. Here’s what we’ll do:
Head south on Strawberry to the bottom of the Coburn half pipe.
Triple Nickel up west side of the pipe (direction heading towards Bevington). Top: Good Mornings/Bottom: deep squat
Continue towards 51 via Coburn/Cary Ridge. Regroup at 51.
Left on 51, Right on Clavemorr Glenn into WhiteGate (Google it, you’ll know where you’re headed). Weave your way to the base of Lauren Conrad.
Triple Nickel** up the southern face of #LC (the steep side). Top: RDL left leg/Bottom: RDL right leg
**Audible option: drop 1 or 2 legs of the triple nickel depending on how much time you need to head back to campus. 1.6 miles from the base of #LC. Plan accordingly.
AYG back to campus. 6.2ish mi if you complete the full deal.
#FastTwitchSwag
17 strong posted for a tour of Old Providence Elementary on Saturday morning. Geraldo and Dora did a 2 mile pre-ruck, then Dora headed home for 2.0 duty while Geraldo stayed to suffer.
Similar to a few months ago, Goon and YHC decided to split Q duties. It seemed to work well last time, so why not?
The Thang:
After a quick disclaimer and welcome to the FNGs, Goon led us to the baby track for some moseying/COP:
There may have been another lap. On about the 3rd lap, YHC decided to challenge Geraldo to a sprint and lost. #justlikeFriday
Voodoo leads the mosey across Rea and over to the rock pile by the church. Grab an exercise rock. It should not fit in your pocket.
Run to rear of school and grab some wall for People’s Chair with 50 air presses (apologies for YHC’s civilian count issues here)
Mosey to concession area for 3 rounds of:
YHC led the pax back to the starting lot before realizing we were going to the little field, where Goon restored order:
YHC took over and went back to the rocks for another round:
Run back to concession stand for 2 rounds of:
Mosey back to rear of building for People’s Chair with Frankenstein and alternating foot raises with 10 counts, then 50 air presses (slightly better cadence this time).
Mosey back to the little field for a finisher from Goon:
Back to the launch lot for COT.
Moleskine:
Apologies for the delay in getting this posted. It’s easier to sneak in backblast writing during work than the weekend. #keeptheMhappy As a result of the delay, the above backblast should serve as an approximation of what we did. Please sound off below with anything that was missed.
We had a great turnout this morning, including 2 FNGs and 4 2.0s. The pax did a great job of keeping together, using planks where necessary to wait on the six.
Our FNGs, Walton (father of 10 children – #happyfathersday) and Umizoomi (wearing a Dragon Ball Z t-shirt, so why not?) were crushing it out there this morning. They did not look like FNGs. Umizoomi and Nemo were pushing hard on the warm up laps and had no trouble with the pace all morning. I didn’t notice if they grabbed bigger rocks than their dads, but maybe someone did?
My Garmin had us at ~2.3 miles for today, which is solid for any workout, moderate or not. Speaking of which, I know this is supposed to be a moderate workout, but YHC always feels beat afterwards. It really is you vs. you in F3, so don’t be intimidated by any workout. If it sounds interesting, try it. Everyone is welcome to every workout and can modify as needed.
Thanks to Pele and Gullah for the opportunity to Q this morning. Goon and YHC had a great time leading the pax and it’s always an honor to lead.
Announcements:
Tiger Rag made me promise no exercises, and something about not doing something else that I didn’t quite understand. Anyway, here’s the plan for tomorrow:
0515 – launch from greenway lot and head for Mountainview.
Hill repeats with a twist. Run up Mountainview slight right on Old Bell to continue going to the top of the hill (yucca). Backward run to the end of the cul de sac and back to the yucca. Recover run down. Repeat until 6:05.
Run down Wilby, right on Wilby. Stop at the Griswold flag for Pledge of Allegiance. AYG back to the launch point.
For those so inclined, SYITG.
14 men and 19 2.0’s showed up this morning for the first ever #SOBDads / Area 51 #F3Dads Community Service Day event. The goal was to help clear brush along the historic Great Philadelphia Wagon road, repair a washed out gravel road, and clean signage/lights on the way to the Dairy Barn. With 33 strong, we put a large dent in that project. Read on for some highlights.
Caitlin Anderson (Anne Springs Volunteer Coordinator) greeted us and gave us our assignments. She had arranged a truck load of tools and a large flat bed trailer for our task. We were divided strategically into 4 groups, the brush clearing in two directions (2 groups), dirt shoveling, and sign cleaning. Ready…Break.
The tools were put to good use and a flurry of activity began. In fact, the trailer turned out not to be sufficient for the quantity of debris we were producing in the clearing operation. We soon spilled over into the adjacent field to pile debris. Caitlin reassured us there is a crew coming Monday who can pickup where we left off there.
Strange Brew, Wingman, Market Timer, and Paper Jam organized a crew moving North from the trailer clearing brush along the fence line with many small hands furiously clipping brush with them and dragging it back to the trailer/field. At times it looked like it could be Christmas time with all the evergreen shrubbery these guys were producing.
Mr. Brady, Teddy, Frasier, Turkey Leg, and one other (sorry didn’t get your name – Q-fail) headed South along the Philadelphia Wagon Road clearing underbrush along the way. The piles of brush this team produced were impressive. They were well organized with brush dragging operations to complement the aggressive cutting activities.
Soft Pretzel and Tuck first started the dirt removal and redeposit task at the central road. There was a large washed out area on the gravel road which had deposited on the concrete in a low area below. The task was to return the dirt to its rightful place on the hill. SP and Tuck were eventually surrounded by an army of 2.0’s who seemed to enjoy the hard labor’esque feel of this task. By the end, the concrete road was visible and the gravel road smooth thanks to the effort of these many hands.
Wild Turkey led a team to clean every sign on the way back to the Dairy Barn. After seeing the little hands swarming a few of those signs, I am sure the signs are now sparkling all over that campus.
Bratwurst was a bit of a floater out there working some on the South team and then contributing greatly to the dirt shoveling. He was then conscripted into using his metal bladed weed eater to clear out along the fence which worked like a charm.
It was also lucky that Eagle Eye (Teddy) was with us today. When “the one other” (sorry again) got ready to leave, he found that he had lost his keys somewhere in the woods he had just been clearing. Realizing it was a needle in a haystack situation, several PAX began combing the woods to find them. Not more than 2 minutes later Teddy exclaims, oh here they are… What are the odds? Just glad that ended so quickly.
Probably the best thing of the day was that there was not one idle hand in the group. All Dads and 2.0’s took on these jobs with determination. Work continued the full 1.5 hrs with no complaints (it even extended a bit past with no uprising). Caitlin was surprised at the end when all her tools were neatly packed back in the truck the way they started. Just plain awesome guys! Proud to be part of this group even more.
After the work was complete, Caitlin brought her horse, Star, from the adjacent pasture for the kids to pet and sit on. This was a nice treat for all the hard work. She stayed around after for a while to ensure everyone got to sit if they wanted to.
After a COT, the crew was disbanded. Those that had time traveled over to the Nature Center for a picnic lunch with the M’s. Those that had other engagements were thanked profusely.
The picnic was complete with soccer, football, crafts in the Nature Center, wading in the Lake, and walking on the swinging bridge. After the hard work, the kids were still going strong at the picnic and seemed to really enjoy themselves.
Thanks to all of you for making this Community Service project a success. Not only did we make a big difference in that section of the Wagon Road, we had a great time, and showed our kids how we can help the community. These are some of the things it takes to be an #F3Dad. #proud
With the warm & muggy air still with us, the shovel was planted and the disclaimer provided.
The PAX was lead on a tour of the parking lots stopping 4 ties along the way to do this
1 – 25 SSH IC & 25 CDDs
2 – 25 IW IC & 25 CDDs
3 – 25 monkey humpers & 25 merkins
4 – 25 LBCs IC & 25 hand release merkins
Mosey on to the soccer fields for something new that had epic fail written all over it. The Q loved the idea but the PAX not so much
Explanation:
Starting at one end of the field with the PAX lined up facing 51 approx. shoulder width a part, Q orders them to assume the plank position. Q then planks facing the first PAX in line and performs 2 hand slap merkins and then plank walks to the next and performs another set of hand slap merkins. Continue this routine to the end. After Q clears the first PAX in line, that PAX member then follows the Q’s routine down the line. We continued this routine until the entire PAX completed a set of hand slap merkins down the line.
75% sprint to the far fence and back.
100 LBCs
Line back up for round 2.
Change of cadence to a set of hand slap merkins with every 3rd member of the Plank Line.
75% sprint to the far fence and back
100 dollys
Line back up for round 3.
Change of cadence to a set of hand slap merkins with the 1st and last member of the Plank Line.
75% sprint to the far fence and back
100 mason twists
Mosey back to the launch point stopping 3 times along the way for a burpess waterfall.
Standing in a circle, the 1st person in the circle performs 1 burpee and then the 2nd person performs 1 burpee so on and so forth until the entire each member of the circle completes a total of 10 burpees. Total stops 3 = 30 total burpees
A little mary to finish the day off.
Nice crowd today despite the heat and humidity. A good mixture of regulars and new folks.
Anvil is a great site with lots of options. Always a great time leading here.
Great work men!!
5 PAX assumed that just because it is Officially Summer, it would be a good idea to pull a #FerrisBueller and Skip Q-School ! Principal Rooney may be fooled by the nonsense but Double E’s punishment was real!
PRE-THANG
GJ & EE for an 0600 PreRun w/ Q-School Drop Off / Fly By after 3.5 miles
THAT THANG
Hair Band Half Marathon around Hill to #Empty Bus Parking Lot
Mixing in Shuffle R/L, Karaoke R/L, Knee Highs, Butt Kickers, Backwards Run
Circle Up for COP
15 x IW IC
15 x LSS IC
15 x Windmill IC
25 x SSH IC
10 x Burpees
25 x SSH IC
10 x Burpees
15 x LBC IC
25 x SSH IC
10 x Burpees
25 x SSH IC
10 x Burpees
15 x Flutter IC
25 x SSH IC
10 x Burpees
Mosey 10 feet and notice we have a nice clear Bus Lot lined up
Bear Crawl 8 spaces doing 3 x Merkins @ each line
I left my phone at the start so only one way to get back
Bear Crawl 8 spaces back doing 3 x Merkins @ each line
Mosey towards Elementary School again
R/L Shuffle, R/L Karaoke, Backwards Run mixed In
LONG Lunge walk entire length of Buses
Mosey to Elem Playground
Protractor w/ 90, 45 and then 6″ holds while all PAX give 20 counts
Mosey to Center Picnic Shelter & Instruct PAX
5 x Shelter Truss Pull-Ups followed by 10 x Merkins
Run to boundary fence and back
5 x Shelter Truss Pull-Ups, 10 x Merkins
Run to School Wall and back
4 x Shelter Truss Pull-Ups followed by 8 x Merkins
Run to boundary fence and back
4 x Shelter Truss Pull-Ups, 8 x Merkins
Run to School Wall and back
Repeato decreasing by 1 PU and 2 Merkins each set
3 x 6, 2 x 4, 1 x 2
Finish with the Six
@ Same Shelter
3 Sets of
15 x Step Ups Each Leg (or 15 Box Jumps)
20 x Swing Donkey Kickers
Mosey back towards Middle School
Only one way back past the buses
LONG Lunge walk entire length of Buses
Mosey to Middle School
Grab some Wall
PC w/ AP x 100
15 x Wall Donkey Kickers
Repeato x 3
Mosey to Middle School Parking Lot
Burpee/Broad Jumpers entire Lot at each Parking space from Island to Island
22 Total Parking Spaces
15 x Freddy Mercury IC
15 x LBC IC
2 Minutes to Go
10 x SSH OYO
Sprint to top of Hill
10 x SSH OYO
Sprint middle of parking lot
Repeato
D-O-N-E!!!
COT
– Prayers for GJ’s M and upcoming test results
– Prayers for DT and his move South of the Border
– Prayers for Kiefer running a marathon in MN today
– Prayers for DH trying to move closer to his work
MOLESKIN
– Great to have Donut Hole and 2.0’s back out today! He arrives with is Ruck Pack and I tried to mention today may not be a friendly Ruck workout. He Beasted up and wore it anyway #STRONG
– Madison is a workhorse that has posted 6 DAYS STRAIGHT #WHATISYOUREXCUSEAGAIN?
– SSH/Burpee Combo in warmup was a #crowdpleaser for sure! Priceless looking around at the PAX faces each time wondering how many sets we were going to do, and hearing “I see a pattern developing here” and “This must have looked better on paper”
– Pull-Ups, I hate them… period. I am not very good at them and that is why I incorporated them into the workout. Sometimes the only way to improve is to push yourself with the things you hate doing! SO EVERYONE DO PULL-UPS… TODAY… RIGHT NOW!!
– The Burpee/Broad Jumpers at the end of the workout was probably not a good idea either. But we all made it to the end and I am sure, somehow, we will be better for it!
– Good Job to all the PAX that actually attended the full Q-School and I can not wait to see others step up to Q! Yes it is worth it and you find Super Human Strength in Leading! Just an FYI, all 5 #F3Outland ‘ers that skipped caught the tail end of Q-School and provided our 3 cents #forwhatitisworth.
Proud to Work In the Gloom each Saturday with this Group of Men! You all make me better!
Double E
9 men made the right choice this morning and showed up at Day Zero ready to roll. 3 promises were made yesterday – no burpees, some hills, and a delightful hour of fun. Two out of three ain’t bad. Here’s what we did.
COP
-Good Mornings x15 IC
-IW x 20 IC
-Peter parker/Parker peter x20 IC
Mosey to Wind Ridge– stop on the way for a quick round of Low slow squats at Silver Pine
-triple nickel up Wind Ridge hill (top – jump squats, bottom – lunges both legs =1)
Fast mosey down Willow Run to Radner w/ 10 merkins at every street light, bangin’ a left on Radner and circling up at the cul de sac.
Merkin waterfall – go round the circle er’body do 1x merkin, 2nd time around 2 merkins- up to 5, back down to 1.
Indian run down greenway to 2nd Touchstone greenway off ramp [dodge traffic]
Grinders
-Group in 3’s for grinders up off ramp from greenway to Bevington
-P1 squats at bottom (no count), P2 backward run to top, P3 HR merkins (150 per team)
Mosey to Brechin Rd
7’s:
-single leg merkins at top, diamond merkins at bottom
SSHx25 IC
Mosey to campus through back gate to bball court for Mary
-freddy x25IC
-Dolly x20IC
Moleskinny:
-Butter’s coaching his kid’s U6 allstar tourney this weekend. You could tell he was pumped. He showed up in the full coaches uniform. Cup, whistle, and all.
-DA came of the gate hot this morning with some fresh kicks. So hot he wore holes right through his socks. Hopefully he gets a new ‘purr or two for dad’s day tomorrow.
-Teddy said he was out of shape but still smoked er’boddy. Although he said he was really pissed his BRR teammate Radar was a no-show and would be “making some calls” this afternoon.
-Pulp Fiction crushed it. Dude never stopped quoting Sam Jackson all morning though. Didn’t mind it, but it was a little weird. #SayWhatAgain
-On the return route from Brechin, Bug and Mildew got lost. A search and rescue team went out looking for the guys. Word is they “missed a turn”
-In his true “I am 3rd” form, Spack attempted a flying EH on a dude walking through the neighborhood, only to get a scoffing “are you serious?!” in return. Dejected, he carried on, dominating his specialty – downhill running.
-Can’t remember if PH was wearing his busboy shoes today. He was moving though. Seemed in a hurry to get back to get a “good view spot by the pool”.
Stupendous effort today gentlemen. Glad to see the new site Qs haven’t run DZ into the ditch yet. Strong group as usual. Thanks for the opportunity to run around the neighborhood.
16 PAX showed up 5:30 this morning for a boot camp beat down with some new moves as a great sun rise lit our FIELD OF PAIN.
Warm up:
30 SSH
20 Mountain Climbers
20 Goofy
15 Merkin’s
15 Mike Tyson
The Thing:
Mark mossy to the field. If you catch up to Mark sprint to the back of the PAX and catch Mark agian.
Clock work Merkin on field hillside. X2
The field cycle work, find a partner of like speed and capability to push you.
– Clockwork Merkin X2 then frog jump to next cone.
-Partner burpee pax1 the pax2 each package to complete 20 then Lunge walk to next cone.
-Freddy Mercury x20, Flutter x20, LBC x20 then 40 yard dash to next cone ( race your partner)
-Hydraulic Squats – Squat, right knee to ground, left knee to ground, right knee back to squat, left knee back to squat, stand up, that’s is one. X15. Then crab walk sideways to next cone.
-Partner Derkins x20 flop/flop then backwards run to first cone.
Continue as fast as you can till time is up.
-Mark Mossy back to the parking lot.
Cool down:
-Hamstring Stream
-Merkin X15
Done.
Moles kin:
My thanks to the PAX for all of the support in my fist full Q.
Got good feedback from the PAX on most of the new moves, some grumble around the Mike Tyson prison move.
There is opportunity to volenter this Saturday.
Yesterday I (and others) got laid off from my job, completely unexpected and how better to get some aggression out than a good beatdown.
COP
SSH x 15
IW x 15
Windmill x 15
Little baby arm circles x 10 forward, 10 backward
Big arm circles x 10 forward, 10 backward
The THANG
Partner up with like size bell
Round1
P1 farmer carry the Hairband Mile
P2 Merkins until P1 returns
Flapjack
R2
P1 run Hairband Mile
P2 KB swings
flapjack
Plank work until all return
R3
P1 Karaoke left for half of the HBMile karaoke right for the return trip
P2 Squat Thrusts
flapjack
R4 Repeato
R5
P1 Farmer Carry
P2 Carolina Dry Dock
Flapjack
on your six for 30 LBCs in cadence
R6
P1 Backward run HBMile
P2 KB Clean and Press
Flapjack
R7 Repeato
R8
P1 Side Shuffle HBMile
P2 kb Tricep extensions
Flapjack
5MOM
Back Scratchers x 15
Flutter x 26 the groans were heard when I went past 25
Rosalita x 20
LBCs x 25.. I think.
Moleskin
Great group out there! Tonawanda and Jabberwocky are getting stronger all the time. Look back at when you guys started, the current you smokes that old you!
Madison it’s been great having you out there now with us brother, glad you are feeling at home. (Even though GJ and EE were blaming the QJacks on you.) Benanke is a beast.
Lamont is a beast, I want to be in shape like you now, forget my 50s!
Glass Joe has no hair, probably fell out from running so fast.
Double E was my partner, testing my manhood with that 50lb kb. #Insanity
Woody, glad you came out for your 2nd post! Keep at it brother, strong showing today!
Thanks for the 2nd F and prayers for my job situation and for GJ’s wife. #Brotherhood
Playlist:
Red – Watch you Crawl
Pantera – Mouth For War
Ted Nudgent – Cat Scratch Fever
Nine Lashes – In the Dark
Pillar – Lion Leads The Way
Pantera – I’m Broken
Disciple – Outlaws
Foo Fighters – Monkey Wrench
Rush – YYZ
Skid Row – Slave To The Grind
Heart – Barracuda
Always and honor to lead!
Q SCHOOL TOMORROW!
18 PAX came together on a muggy Friday morning to venture out to uncharted territory at Centurion. YHC arrived to do a Pre-Run at 5:00, but was met with a dark and desolate parking lot. Copa America and NBA Finals must have kept everyone up late.
The Thang:
Mosey .75 miles up Little Ave, across Carmel Rd, down Carmel Executive Park Dr. to Hwy 51. to grassy area near Fire station #24 on Hwy. 51. Along the way do karaoke left 50 yards X 2 and karaoke right 50 yards X 2
Mosey a little further down Hwy.51. YHC bluffed that we may be headed to Day Zero AO, but came in the back way to a business park just before McMullen Creek. Ended up at the bottom of a hill at Shannon Willow Rd.
Partner Up for Catch Me if You Can.
P1 runs the hill backwards, P2 does 3 HR Burpees then runs forward to catch P1
Keep switching until you reach the top of the hill.
Repeato 3 more times (for a total of 4 times up the hill)
Mosey down Bannington to Hwy. 51
Stop at grassy area by Fire station again. Do 11 Merkins IC (22 total) hold for 22 seconds and 12 Mountain Climbers IC (24 total).
Continue down Hwy 51, cross Carmel, and cut through Panera Bread parking lot to McMahan Dr. next to a large rock pile
Partner Up again (same partners) for Quail Plaza 200. With a rock, partners do a combined 200 Squats, 200 American Hammer, and 200 Shoulder Presses.
Partner 1 runs up McMahan turns left by bank, goes around stone wall and back to start.
Partner 2 starts with exercises then runs when partner gets back.
While waiting for last couple to finish, most of the Pax did 30 Freddy Mercury IC with a 30 second leg hold at 6 inches
Mosey back to start. Pax who didn’t wear red did 5 burpees (with a couple of Refusnicks)
YHC originally had planned to spend the morning at the parking deck, but decided to mix it up and go to a new area. Abacus had the running distance at 3.2 miles. The theme of this workout is Remember Everyone Deployed. Most of the Pax got the twitter memo and wore red. Check out #Kill22 on twitter that is bringing awareness to our Veterans. 22 Veterans take their life everyday in America due to PTSD. Also, let’s remember and pray for our First Responders. With all the craziness going on (nationally and locally), they are always on the front lines. 3 local firefighters have died in the last month.
Check out the Mud Gear Store for cool Red F3 shirts.
The Brave and Centurion are going to meet up at the Greenway parking lot on Johnston Rd. on August 12th.
Thank you to Checkpoint for the moving take out.