18 solid dudes came out to get a solid 3.25m in before the sun came out.
THANG
Quick warmup jog before grabbing some rocks and heading over to the parking lot.
Circle up: Side Straddle Hop, Low Slow “Goblin” Squats (any patents on this?), Dry Docks, Wide Arm Merkins
Lineup on parking lot lines: Cross Country Skier forward and backwards together, then side step Cross Country Skier (yea, just making stuff up)
Run over to grass hill with rocks to do 100’s.
Partner 1 – runs hills, Partner 2 does exercise at bottom of hill, flapjack until you get 100 reps.
Drop off rocks, back to field. Lineup on gravel…
Partner 11s – Start at 10 LBCs and meet in the middle of the field for Hand Slap Merkins…took us right up to 6:15
Had some group stuff planned but we ran out of time…I’ll plan it out better next time or request that everyone kindly return their rocks in a timely manner.
Recap:
Thanks to Horse Head and Bulldog for trusting me with their clan for my first Q – had a blast leading today. Horse Head sent me some tips beforehand which helped a lot – he also pushed through some pain to do the workout. Thanks also to Alf for correcting me on at least three five mistakes without dishing out too much trash talk. He did question my delay in joining Twitter (last night). Now I just need someone to show me how it works…and why it exists.
Cotton Tail was sporting a new body shape (lean and clean) but apparently it’s due to a bad stomach flu he had last week. Still, he looked fast today so maybe he knows something we don’t. Body Bag led the charge on most of the runs with some impressive speed….good motivation to keep pushing hard.
Thanks again for going easy on me fellas, I expected some kind of initiation where I got stripped and beat down in the alley…kind of like what they used to do to me every afternoon when school got out….
Announcements:
3rd F group starting up 11:45 Wednesday 1900 Mexican Grill
Knights game May 14th ($12 for the tickets) bring the family – Saturday night game
-Orange Whip out
Twenty-one lucky pax ended their week off as winners with an all sevens work out to honor St. Patricks Day. .
The Thang:
Mosey to the parking lot at the end of the stadium for COP. Start with 7 plank exercises holding in plank between each exercise
Do a rail crawl up the handicap ramp from parking lot to base of parking deck. Partner up.
Run the stairs X 7 doing 7 partner merkins at top and 7 leg throws (each partner)
Mosey to top left corner of deck. Do 7 donkey kicks on one wall, do 14 walking lunges (7 each leg) on the way to other wall. Do another 7 donkey kicks on far wall. Do 7 broad jump burpees coming back. Do it seven times (for 56 walking lunges and 21 broad jump burpees). Plank to wait for the six
Mosey to rock pile above practice field. Grab rock for some rock work.On one side of field do seven squats with rock. Run to other side of field and do 7 Louganis with rock. Repeat seven times. Return the rocks and do plank work to wait for the six.
Mosey back to start. Do 7 Flutters IC and 7 Dollies IC to finish.
There was a strong group this morning. There was no green beer spillage, but I think the Pax got their money’s worth this AM even though we didn’t venture off the AO. T-Claps to those that came at 5:15 to pick up trash and thanks to Chelms for organizing. It was a great opportunity to give back. Great having Maverick back from school pushing the pace. T-Claps to Checkpoint for pushing though with a bum knee. Pray that the prognosis is a positive one. Chelms was again called out for his Burpee form. YHC is backing him up. Once you get to Respect and you’re still coming out to the gloom, you deserve some leeway. Plus, he’s a rabid Tarheel fan.This is coming from someone who is close to Respect (and is a fellow Tarheel). Always an honor to lead.
Low numbers on the Mud Run for Area 51. Contact Fire Hazard if interested in participating
Gear Day, lots of KB, Bags, Bands, Bars, Balls and Sleds. Bottom Line it was just work
WU
SSH 40, MC 30, LBC 20, Cotton Pickers 15 and 1 hot lap
The Thang: Six Stations- 1 Minute a piece, 3 Rounds with mixed in 1-3 minute runs randomly built in
Stations
Moleskin:
If you didn’t get a work out it was your OWN fault. It was work, Dasher didn’t want to catch any flack for slowing down on the sleds so he sprinted with sparks flying behind him. Frack continues to up his running game. Doc said they must of switched bodies. Frack took out Doc on the last run and Dasher took Doc to town on the sled. That being said I still think Doc could school us all on most exercises. Flipper and Landshark continue to kill it, they are welcome additions to the F3 Crew with Ole MacDonald modeling solid parenting and coaching skills. It was not an easy gig today but I saw heart by all. Thanks to all for allowing me to lead, I appreciate it more than you know, I am humbled at the group of men that gather @ 5:30 in the morning and choose to grow, chose to change their lives, CHOOSE to be better than they were yesterday.
Announcements:
March Madness F2 Event- (Family included)
Shop Dawgs House- 2210 Deer Meadows Drive Waxhaw 28173- Turn into Lawson on Lawson Drive, Drive till you hit Deer Meadows (3rd stop sign) make a rt. 3 blocks down on the rt.
Noon till 10PM. Bring a dish to pass- there will be plenty of Meat (that’s what Shop Said) Michael Scott comments to yourself…
Farm Days F2 Event- (Family included)
Ole Macdonald’s Farm-7738 henry Harris Road Fort Mill SC 29707
New goats, Chickens on his farm this Saturday morning till 1PM
Shop Thanks for taking us out!!
Transporter
OK Pax, the plan is this:
Warm up obviously
Then stretching, and then we are going to do a few intervals.
Going to hit some 800’s with a couple of minutes rest in between.
So:
800 m, targeting I pace (or 2 mile pace, or 1 mile pace + 30 sec) then 2 min rest OR to modify can do a 200 m walk/jog.
Cool down run and we’ll call it another “painful” day
The story goes like this Honey Bee tweets out for someone to #herdcats which seems like an easy task. YHC takes the Q, then VooDoo throws out a challenge to “run down or converge” as much as I like a challenge/hate kb’s. Running there from here was out (some DT regulars could do it) but I was not Q’ing that run.
The Thang: Run to Piper Glen Hills route and then run intervals on Piper Glen Drive from Links Drive to Old Course 2nd entrance. Rinse and repeat until 6:05
Moleskinnedknee:
*Purple Haze ran in. Not much in the way of mumble chatter today. Did see some iron sharpening for those pax who paired up. Haggis has an issue with seeing YHC walking claims if next time he sees YHC doing this. He is going to put me in a Scottish choke hold whatever that is. Then in a calm voice say “Stumpy move your arse”! Purple Haze ran in from over by Trader Joes. Nice group of guys this morning. Some nursing injuries and a few returning. I did not get to officially meet Swiper other than his drive by “nightlight” comment on the run home. JRR Tolkien took us out. It was a pleasure to lead these men.
Sides:
Purple (who ran in today from over by RFYL) Haze mentioned the Quarry Crusher Run on April 16th 2016. He and others ran this last year and said it was a blast check it out here Quarry Crusher Run
March Madness sign up fast
Eight of us got after it for a St. Patrick’s Day edition of Peak 51. Disclaimer wasn’t given and we moseyed from Matthews Elementary to the church parking lot via Trade St. for the COP
THE THANG:
COP
SSH x25 IC
IW x25 IC
Windmill x10 IC (Windmills were in the injured Drop Thrill’s honor)
Squat(not the low slow variety) x25 IC
Mosey to the bottom of the parking lot.
Lunge walk to the top of the parking lot.
ALL YOU GOT to the bottom
Plank-o-rama
Suicide x1
Merkins x10 at the first light post
Carolina Dry Docks x15 at the second light post
Mosey to the mini track. Instructions given for the SUPINE WHEEL OF DEATH! Respects to Smokey who did this some time last summer but he didn’t use that name.
Supine Pull ups x7, run a lap around the mini track
Supine Pull ups x6, run a lap .. and down the ladder.
Regroup in the Bus parking lot for some abs
LBC x10 IC
LBC with legs straight at 90 degrees x10 IC
LBC with legs straight at 90 degrees and feel spread shoulder length apart x10 IC
LBC with legs straight at 90 degrees x10 IC
LBCx10 IC That was a pretty deep burn.
Suicide x1
Merkins x10 at the first light post
Carolina Dry Docks x15 at the second light post
Mosey to the wall for People’s Chair
Arm Presses x25 IC
Burpee X1 On your own
Back to the Chair
Arm Presses x20 IC
Mosey to the concrete patch betwixt the church and school for about ten minutes of yoga/stretching. Highlight was definitely the honeymooner. I forgot to do Rabbit and the IT bands reminded me once more just after lunch.
Back to the wall and we finished up in the chair and Arm Presses x20 IC
A good bit of running put us at 2.18 miles. That’s a solid effort at Peak 51, gents
Moleskin:
Tawny and Pele are both coming back from injury but appeared to be doing great. Thanks for coming back out this morning. Gullah came with breaking news and was great for some Second F during the SUPINE WHEEL OF DEATH. Smokey CRUSHED the people’s chair. Hacker parked at 05:29:55, closed his car door and effortlessly joined the PAX in their initial mosey. Impressive. Geraldo whipped it as usual despite his lack of ruck and Freedom whipped it despite his worrying about tomorrow’s Mountain Goat.
See ya’ll next time.
11 bros posted at Meathead this morning to see what YHC had up his sleeves (yes, YHC wore sleeves to Meathead).
The Thang
Warm up:
Head down to the small island of grass near the playground for a little joint mobility work. YHC got some of this from a tweet someone put out there about two quick exercises you should do before every workout. I think it was Wild Turkey, but can’t verify.
Prying squats (with or without weight, opens up the hips)
Dead hangs from the playground equipment (decompresses the spine)
2x TGUs per side (all-around great KB exercise) #crowdpleaser
Head back up to the parking lot for some tabata cycles. 30 work/:30 rest:
1) Alternating swings
2) Military press R
3) Military press L
4) Lawnmower L
5) Lawnmower R
6) Snatch L
7) Snatch R
8) Russian twist with kettlebell
9) Squat – unloaded pistol for round 1, pax choice for subsequent rounds
Repeato x 2 for 3 rounds through
Finisher: Go heavy
Six Minutes of Mary – pax choice:
COT – Thanks to Horsehead for the takeout.
Moleskine
YHC built this workout based on an article from StrongFirst. The goal is to focus on 7 basic human movements (push, pull, hinge, squat, loaded carry, rotation, counter-rotation). If you want to read the article, you can find it here. We didn’t quite hit them all, but YHC feels like we got our money’s worth.
There were some groans when YHC announced we’d be doing Turkish Get-Ups during the warm up. Although they’re brutal, TGUs are a great exercise, you can read all about them here (Bulldog).
The goal for this morning was to allow the pax to use some smaller bells for the single arm work (primarily the military press) and some larger bells for the ballistic exercises (swings, snatches, etc.).
The music was the 90’s alternative mix on Spotify, which reminds YHC of high school/college. #glorydays It was reasonably well-received until Rage Against the Machine came on and dropped f-bombs for about 30 seconds straight, echoing Bulldog’s response to the call for TGUs. #refusenik
The pistol squats were tough and definitely need some work. YHC attempted one set (#nobalance) and then moved on to the relative comfort of teabag squats.
Feel free to chime in with any mumblechatter YHC missed.
Thanks to High Tide and Brown for allowing YHC to lead this morning and thanks to the pax for showing up and putting in work.
Announcements
6 men gathered in an elementary school parking lot at 5:30 in the morning. Vacant police escort car was ready to go, so off we went.
Warmup
Surprise early jaunt across the street to the church parking lot for the warmup (SSH, IW, MC, Squats).
Partner up and pick a rock. Partner 1 runs a hot lap around the medians while partner 2 does the exercise (curls, overhead press, tricep extension, curl and press). Flapjacks throughout.
Mosey to the rarely used, but quite lovely, circle of benches around the tree near the road. Partner 1 runs and touches that light post over there while partner 2 does the exercise on a bench (Step-ups, Incline Merkins, Right leg on bench stand up (what’s that called), Derkins, Left leg on bench stand up).
Mosey to the dugouts for alternating People’s Chair and BTW (3 of each).
Continue to the back field and, after a quick scan for that coyote we just heard, on to Grinders. Groups of 3 – on one end do 100 of the called exercise, Mary on the other side, one guy running in between. Alternate until 100. Hand release merkins/LBC, Jump squats/Flutter, Lunges/Dolly.
To the front field for three quick “sprints”. Done.
Moleskine
Small but mighty crowd this morning. Thanks to Puddin’ Pop for the call to Q. Marge and I definitely heard a coyote, and it wasn’t very far away. Nuke scanned the area with his headlamp, and we didn’t see anything, so we continued. Remember, you don’t have to outrun the coyote, just your friend. Good to see Wolfman out this morning – he says he’s getting back to 3 posts a week, so be on the lookout. Puddin’ Pop disappeared into Lake Hydra on one of the runs – deepest “puddle” I’ve seen. We thought we lost him.
Announcements:
Turkey Leg is looking for a sub for a Palmetto 200 team this weekend, just in case you’re free and want to run 30+ miles on no sleep.
Signups are ongoing for the Spring Mud Run.
Deadline for Area 51 tourney bracket is noon today.
We started off at 5:30 with the Pax already giving the Q a hard time for still not being able to use his watch. It was going to be a long workout. Mosey over to the parking lot next to Smoke to torment ourselves with the smell of bbq as we circled up.
COP:
20 x SSH
20 x IW
20 x Merkin
The Thang:
Mosey across Elm Lane to the beginning of Indigo Row. 4 corners around the townhomes. 20 merkins at each corner. Repeat with 20 squats at each corner.
Partner up. P1 runs the loop around the inside of the townhome complex while P2 stands in the pose representing what our POWs had to endure during WWII. Legs bent with arms held out at a 45 degree angle. Flapjack, then repeat.
Mosey across back in front of parking lot in front of Smoke. Run merkin suicides. Run to first parking line, back to start for 10 merkins. Run to second parking line, back to start for 10 merkins. Repeat until you have run to all 7.
Mosey over to small wall between Firebirds and Cantina. P1 performs merkins until failure, while P2 runs around the parking lot. Flapjack. Then repeat performing merkins until failure. One more time performing dips.
Mosey back to AO for some quick Mary.
COM:
50 LBCs OYO
10 x Chippy Cross
10 x Can Opener on each leg.
Moleskin: One day I will figure out how to use my silly GPS watch while not accidentally stopping the clock, and knowing how to turn the light on. FH was sure to remind me several times he had our time on his watch, but for some reason I didn’t trust him. Or I was just frustrated I couldn’t figure mine out. And thanks Goonie for calling me out for my pathetic plank form. I needed to get my arse down. Good work men. I hoped you enjoyed my respectful homage to our POWs with trying the air squat with extended arm pose.