9 Strong Men decided to start the day and weekend off right and ignored the possibility of rain and got after it.
With 1 FNG, and a 2.0 making his second post, a more deliberate disclaimer was provided, and off we went.
Quick Mosey to the parking deck behind the theater.
The Thang was explained/demonstrated.
Run up the parking deck to top, 10 burpees, down the stairs, over to Costigan Park’s fountain (yes that area has a name) for 20 single leg split squats per leg, then 20 derkins, once done, continue down Durant Blvd to Ballantyne Commons Pkwy- turn right, run up the hill – stop at the corner of Costigan Ln for 20 jump squats, then AYG back to the parking deck – 1 lap.
YHC ran the pax thru the first lap to show proper form at a mosey pace, then cut everyone loose to go at your own pace. At the parking deck, alternate between going up the ramp and down the stairs and going up the stairs and down the ramp.
Goal was push yourself and get as many laps in by 6:10 the mosey back to launch point.
After the quick mosey back, just enough time for Mary
Ground windshield wipers x 10 in cadence – #harderthantheylook.
Finished.
Solid work by everyone today – this one was sneaky hard – not too complicated but a grinder. YHC hasn’t had a grinder kind of workout like this in a while and one was due. Thanks for humoring YHC and joining for the fun this AM.
Most groups were between 4 and 5 laps – strong work. 40 – 50 burpees, 80 – 100 split squats per leg, 80 – 100 derkins, 80 – 100 jumpsquats and over 4.5 miles of fun running.
Welcome to FNG – Walk-On – Leon Gamble – walked on and played receiver for the Gamecocks. Frehley’s then tried to talk him into going to see Clemson play in the National Championship. Walk-On – glad you have you out. The workouts will not get any easier, but you will get better – keep at it. Pebbles will make sure you do I’m sure.
Solid work too by Pumba, Wild Boar’s 2.0 – only 15 and making his second post – this one wasn’t easy, but he kept at it and pushed thru.
And all the usual suspects make strong work of the workout today. Cable Guy out front, and Fire Hazard, Frehely’s, Wingman and YHC kept each other company thru the pain.
It’s an honor to lead this group of men. Thanks for following.
If you haven’t done it, sign up to Q – reach out to YHC, Fire Hazard or Madame Tussauds – we will get you signed up. You can do it, just take the leap.
Shout out below if anything was missed.
Announcements:
Clown cars leaving from Arbo tomorrow (Saturday ) for the Joe Davis Run – target leaving at 6:45. There are also some crazies who are doing a double down and posting at Stonehenge and then heading to the run from The Vine.
Keep a watch out for info in the weekly email about the Family picnic at Anne Springs Greenway coming up on January 23rd.
Champagne Out.
We need the Centurion SF Escargot. But, alas we settled for the VSF and launched into the gloom with WB Dear Abby flying in late to stake claim to LIFO title…actually he was about the last out…but I digress…except to say further that Scabby was not the first out either…which YHC appreciated.
Anyhow, here’s what the 18 men did….or something like it anyway.
The Thang & Ye Olde Moleskine:
Run around the football stadium and over to Tartarus (is that what we call the parking deck?).
Up the stairs to top level for COP.
COP:
Rockhopper x 20 IC (dusted this one off, demo warranted)
IW x 20 IC (appropriate for all ages, no age-appropriate modification warranted/allowed)
Squat x 20 IC
Flutter x 20 IC
Get in teams of 3 for some grinders.
Partner 1 – H-R merkins, Partner 2 runs length of Tartarus, down the stairs where Partner 3 also does H-R Merkins, upon Partner 2’s arrival, Partner 3 then runs length of Tartarus on ground level, up the stairs to Partner 1….so on, so on, etc, etc
We changed up the exercises with burpees, jump squats and LBCs.
The pax seemed confused with YHC’s instructions. Q fail? Probably and Scabby made sure YHC was aware of that sentiment. I’m just glad he didn’t bail, would have hurt my feelings. Chelms agreed with Q failure and also exclaimed – “This is going to be a lot of H-R merkins” #mumblechatter H-R merkins are great for ensuring good form, right Chelms?
So we got through the grinders and jogged over to a lot adjacent to Tartarus.
We partnered up for the following:
Handslap merkins x 13
Prairie Fire Mary x 13R, 13C, 13L – this is a great exercise if done properly. Hell hath no fury like a prairie fire. My partner Chelms chose an age-appropriate modification on this one.
Jog over to the main school entrance for 2 rounds of:
Partner 1 does derkins on bench while Partner 2 bear crawls up the ramp and then crab walks to the steps. Flapjack.
Jog to the road leading to the Little Avenue entrance
Lined up for some sprint work, but another Q failure as cars were arriving for school – so after 1 sprint we mosed to the launch lot for 6MoM
Knee-up x 13 IC
American Hammer x 13 IC
CDD x 13 IC
SSH x 20 IC
Protractor with pax calling out random degrees – personal favorites were 98 and 60.
6-count burpee x 13IC
We’re done.
COT with takeout prayer from the oft-mentioned Chelms
So some other observations before we get to the announcements:
Announcements:
Glass Joe just so you know the bear didn’t need to be poked this time! Running was on the agenda and we sure accomplished some running today!
5 Men decided to come out and see what was in store for them on this great morning!
The thang:
Hairband Mile and a half
COP:
SSH IC X 20
IW IC X 20
What do we have hear is that The Count!
10 Burpees OYO in honor of our late brother!
Let’s Mosey!
Line up at the school buses for and Indian Run tour of the campus! We went from the school buses to the playground kept going to the stop sign and then 5 Burpees OYO!
Line up again guys some confusion by the guys and possibly a Q failure but in either case we got back on track with our Indian Run to the next sign and once their 4 Burpees OYO!
Partner Up:
P1 and P2 run in opposite directions around the parking lot when you meet 5 Hand Slap Merkins. Repeat until 3 cycles are complete then plank up!
Shepard 10 Count
Indian Run to the wall!
Peoples Chair w/ 50 Air Presses
10 Squats
Peoples Chair w/ 75 Air Presses
15 Squats
Peoples Chair w/ 105 Air Presses
25 Squats
Mosey to the parking lot for some sign suicides:
Round 1
Sign Suicides
Plank when done
Round 2
Sign Suicides with 5 squats at each sign.
Plank when done
Count 10 Count
All you got sprint to the last sign.
20 LBC’S OYO
30 LBC’S OYO
40 LBC’S OYO
50 LBC’S OYO
All you got sprint to the beginning!
5 MOM:
Flutters IC X 15
Freddy Mercury IC X 20
Dolly IC X 20
Rosalita IC X 20
Done!
Announcements:
Next week Convergence for Outland and Commitment 6:30 am at Commitment
Joe Davis Run tomorrow
Continued Prayers for The Count and his family!
Thanks to Glass Joe for taking us out!
Always an honor to lead my brothers! Thank you for continuing to make me stronger! Glass Joe hope I did not disappoint in the running this morning!
7 men showed up to Devil’s Turn this Joe Davis Memorial Run eve to get in a few miles before the big day. This turnout was somewhat unexpected since some are already tapering for Saturday’s race. It was great to have the company!
The plan was basic. Run out and back on the greenway. There was a gentle nudge toward 20 min at Easy pace then 20 min at Threshold pace followed by a cool down jog. By most accounts on Strava the mileage was 6.0 to 6.5 miles.
The disclaimer of the morning consisted of “you’re on your own…don’t get lost and don’t turn right on the way out.” Yeah, that should do it and so we were off.
Gumbo didn’t get the message about the Easy pace coming first and set a salacious pace on the way out. It appears he came to his senses a little on the way back, but wow, the training miles are paying off. A PR is definitely in his future at Racefest which will also be his first half marathon. PR is a given, but with that pace, it will be a very pleasing time as well.
Strange Brew took the disclaimer advice quite seriously and veered left at the fork which sent him out to Pike Nursery and LA Fitness. He neither purchased daisies nor stopped in for some weight training. Instead he ran down to the Swift stomping grounds, looked around and returned. He was also on an intriguing pace this morning. Likely stewing about the poor advice given at the beginning of the workout. #cobains
Bunker was out for his 3rd post of the week which coincided with his 3rd post with F3. He is definitely bought into this thing at this point and is also on top of the F3 SOB leaderboard in miles run this week. We have another #runner in our midst!
Ironsides, Mr. Brady, and Cheddar were working it today and managed not to have any head on collisions with the large masses of RFYL runners out this morning. They were coming in droves and it was a welcome sight to know that we were still in civilization.
As always, it was great to run with you guys today. It was great to be able to do our cool down run together at the end and commiserate about end of marathon blues. Sorry Brew that you were still on your blistering pace to arrive on time.
Until next week…
13 meats showed up this am to finally kick their resolution where the sun don’t shine…and we did. What you missed:
Warm up:
Prying squat x 5
Good morning x 10
Overhead ext x 10
The Thang:
200 challenge
Swing – 50 reps
Snatch – 10 reps each
Clean & Press – 10 reps each
Reverse Lunge – 10 reps each
Squat & Press – 10 reps each
Lawn mowers – 10 reps each
Swing – 50 reps
Complex: 5 reps each exercise
Squat to Arnold Press
Clean to Squat to Arnold Press
High Pull to Clean to Squat to Arnold Press
High Pull to Swing to Clean to Squat to Arnold Press
10×10 Circuit
Swings
Merkins
Snatch R
Merkins
Snatch L
Merkins
Clean R
Merkins
Clean L
Merkins
Lunge R
Merkins
Lunge L
Merkins
2 handed overhead press
Merkins
Good mornings
Merkins
Deadlift
Merkins
3×3 Circuit
lying 2 handed press
seated overhead press
LBC
Moleskine:
Well, it has been about 7 weeks or so since I posted and longer since I Q’ed. Not sure how it went for everyone else, but I was dry heaving quite early on. Lots of regs out there today. Always good to see that kind of commitment. How bout bring a friend bros?! Meathead will continue to crush how fit you thought you were in 2016 like we did in 2015. So come lift, you know you want to. Thanks for the effort, mumble chatter, and opportunity to lead. Bro…out.
Announcements:
Prayers for Young Love and his knee
Joe Davis run this weekend
Kevlar relaunch Friday 1/8
We may have overdone the Holiday Cheer but now it’s time for the New Year…Resolutions abound more and more so today we worked hard to make our muscles sore. With Merkins, squat straddle jumps and suicides, pretty soon we’ll have nothing to hide! So thanks to the crew that came out to the Valley, the cold didn’t stop you, because you ain’t no sally.
The THANG:
Warm Up
SSH x 40
Squats x 30
Slo Mo Travolta Merkins x 8 – (reach high, reach under, and reach high again, merkin – that’s 1) Alternating arms
Squat Straddle Jumps X 15 – squat to touch the ground then a plyo straddle hop. (Nairu steps out into the gloom)
Slo Mo Mountain Climbers X 15
100 Merkin March – Run at 75% from Huntingtowne Farms to Right on Gone Away and then down to the culd-a-sac cut-through to Forest Hill. Stop at every street lamp do 10 Merkins – 10 Street lamps total for 100 Merkins.
Plank it out till the 6
Mosey to the prayer Garden
Prayer Walk – Walking prayer lunges
Dips X 15
Mosey to the parking lot
Suicides.
Sprint 30m and back (60m) –
Sprint 50m and back (100m) –
Sprint 90m and back (180m) –
Sprint 130m and back (260m) –
Sprint 185m and back (370m) –
Mosey to the Wall
-Peoples Chair – Hold for 1 min.
-Wall worms – 3 vertical wall climbs – start in plank and move feet up the wall as hands get closer to wall until you are in “balls to the wall position”
-Hell’s Chair – chair squat, left leg back lunge, chair squat, right leg back lunge…flapjack,…
One legged peoples Chair – Hold for 1 min – switch legs every 10 seconds
Mosey back to Gone Away
LBC’s x 30
Flutter x 30
Indian Run back to the Farm
Endex
COT
Focus today was on working off some of that Holiday cheer! I dont know about you but I enjoyed a lot of egg noggy over the holidays. We kept the heart rate up by resting for no more than 30 seconds between workouts.
Sloppy
The pax looking to limber up for the Joe Davis Run, or looking for ideas on their own mobility work.
YHC will Q the Mountain Goat workout with running mobility as the theme.
This will be race prep, you are welcome to attend and run hard oyo but the focused workout will be on running mobility work.
There will be stretches with long holds after a warm up. The idea is not only to limber up short term but also to help seed some ideas that you could take home and use oyo longer term.
Bring a towel or yoga mat to spare the knees, jokes and random thss welcome below.
0515 South Charlotte Middle School
Posted on behalf of Marge…great VQ brother.
18 pax decided to take advantage of the warmer morning temps (~30ish degrees) for the first Hydra of 2016. Great too see this many folks here. Clock struck 5:30 am and off we went.
Warm-Up
Lap around the small track next to the parking lot. High Knees, Butt Kickers and Regular.
Mosey to the field behind the parking lot for COP
Short disclaimer given as this was a veteran crew
SSH x 20
IW x 20
Low slow squats x 10
Thang
Mosey down Rea Rd in front of school to the top of Windyrush.
Stop at each street light for 5 merkins on the way down Windyrush to intersection at Foxworth.
7’s with Merkins at top and jump squats/squats at bottom (I saw folks doing both).
Plank until Pax finishes
Mosey through the dark path in the woods to the baseball field between playground and concession area. (Thankful I bought a headlamp yesterday)
Gather in center field for Pyramid of Pain
5 Burpees, lap – to 3rd base – home plate – 1st base – back to center
5 Burpees, 10 Hand Release Merkins, lap
5 Burpees, 10 Hand Release Merkins,15 jump squats, lap
5 Burpees, 10 Hand Release Merkins, 15 jump squats, 20 Carolina Dry Docks, lap
5 Burpees, 10 Hand Release Merkins, 15 jump squats, 20 Carolina Dry Docks, 25 Little Baby Crunches, lap
5 Burpees, 10 Hand Release Merkins, 15 jump squats, 20 Carolina Dry Docks, lap
5 Burpees, 10 Hand Release Merkins, 15 jump squats, lap
5 Burpees, 10 Hand Release Merkins, lap
5 Burpees, lap
Flutie Flakes and Hairball led the group in Flutter while Pax finished.
Mosey over to the school for one round of People’s Chair with 50 civilian count air presses.
Mosey back to the parking lot
Mary
Rosalita x 20
Dolly x 20
NMM
Great job out there by all today. I tried to keep the pax together but wanted to get in some extra running to burn some holiday calories. Several pax ran in to OP this morning (someone said maybe I should be offended that they would run in to my Q as if they weren’t expecting a tough workout from a VQ) so they got even more running in than most.
Solid work on the 7’s at Foxworth. I saw several pax pushing it and I think we finished them in 10 minutes or so. Spackler finished early enough to go water the bushes on one of the corners of Windyrush & Foxworth. Hairball noticed a deadspot in the yard. Maybe that’s Spackler’s favorite spot.
The Pyramid really sucked. I think the worst part was the 70 Hand Release Merkins. Burpees always suck too. Everyone finished the Pyramid within 1-2 minutes of each other.
I’m glad I got to pop my VQ cherry at Hydra. It was my first post back on December 11, 2014. Thanks to Hairball for introducing me to F3. I knew after that first day that I was hooked on F3. It’s definitely improved my fitness, provided extra accountability for workouts that I didn’t have before and made me an all-around better Husband/Father/etc. I also always remember 12/11/2014 and that first Hydra workout because as I walked back into the house that day, my wife was waiting on me to tell me she was pregnant with our second child (who is now 4 months old). So lots of good memories from that first Hydra post.
Thanks to Good Hands and Puddin Pop for letting me lead this group today.
Announcements:
Joe Davis run this Saturday. 5k and 10k options. Not too late to sign up. (https://joedavisrun.racesonline.com/)
For those not participating in the Joe Davis run – Ascent, Day Zero and Meathead are converging at the Rock this Satuday. Normal time. 7 am.
Kevlar re-launch tomorrow.
When is a pyramid not a pyramid, when it’s a ladder. (Pyramids increase in numbers and then reduce numbers, ladders go up or down, but not both.) Anywho, here’s what we did.
As we took off for a warm-up lap, Pebbles vehicle was seen roaring into the lot. To ensure he could find us, we added some high knees, butt-kickers, backward run and side shuffles.
COP
SSH x 20
IW x 25
10 Burpees OYO
11 Burpees OYO
To the Pyramid, errr Indianland Elementary School.
First Corner
Nothing
Bear Crawl to the second cone
Second Corner
10 Mountain Climber Merkins, IC
Third Corner
10 Mountain Climber Merkins, IC
10 Jump Tucks
Fourth Corner
10 Mountain Climber Merkins, IC
10 Jump Tucks
10 Sid the Kids, IC (five clockwise, five counter-clockwise)
Corner 1 (2)
10 Mountain Climber Merkins, IC
10 Jump Tucks
10 Sid the Kids, IC (five clockwise, five counter-clockwise)
10 Diamond Merkins
Bear crawl to the third cone
Corner 2 (2)
10 Mountain Climber Merkins, IC
10 Jump Tucks
10 Sid the Kids, IC (five clockwise, five counter-clockwise)
10 Diamond Merkins
10 Low Country Crab, IC
Corner 3 (2)
10 Mountain Climber Merkins, IC
10 Jump Tucks
10 Sid the Kids, IC (five clockwise, five counter-clockwise)
10 Diamond Merkins
10 Low Country Crab, IC
10 Jump Squats, IC
Corner 4 (2)
10 Mountain Climber Merkins, IC
10 Jump Tucks
10 Sid the Kids, IC (five clockwise, five counter-clockwise)
10 Diamond Merkins
10 Low Country Crab, IC
10 Jump Squats, IC
10 Carolina Dry Docks
Corner 1 (3)
10 Mountain Climber Merkins, IC
10 Jump Tucks
10 Sid the Kids, IC (five clockwise, five counter-clockwise)
10 Diamond Merkins
10 Low Country Crab, IC
10 Jump Squats, IC
10 Carolina Dry Docks
10 V-sits, IC
Bear crawl to the fourth cone
Corner 2 (3)
10 Mountain Climber Merkins, IC
10 Jump Tucks
10 Sid the Kids, IC (five clockwise, five counter-clockwise)
10 Diamond Merkins
10 Low Country Crab, IC
10 Jump Squats, IC
10 Carolina Dry Docks
10 V-sits, IC
10 Plank Jacks, IC
Totals
21 Burpees
90 Mountain Climber Merkins, IC
80 Jump Tucks
60 Sid the Kids, IC (five clockwise, five counter-clockwise)
50 Diamond Merkins
40 Low Country Crab, IC
30 Jump Squats, IC
20 Carolina Dry Docks
20 V-sits, IC
10 Plank Jacks, IC
YHC on the take-out.
Moleskine
Thanks to all who came out in the cold, gloom today. Tuck and I planned for lots of motion to stay warm and I say we delivered. As I mentioned, we anticipated going all the way up and down the pyramid and had plans for even more. As we all know, it’s better to plan for too much than run out of ideas. I loved the Low Country Crab mumblechatter. (I fully recognize it’s a pretty stupid exercise, but it’s fun.) Also, those Jump Tucks were just plain awful.
Thanks again to Tuck for the co-Q today.
Announcements
Check twitter for details on the touch-football Q’d by Pebbles this Sunday.
F3 Da Vinci starts next Saturday at 7 AM Blakeney Shopping Center.