Posted on behalf of ExLax
11 men showed up in what seemed to be a monsoon, but we were able to push through in the nice 70 degree breeze in December, WHAT!!. We pushed through the rain and here is what we did.
THE THANG
WARM UP
20 SSH IN CADENCE
20 imperial walkers in cadence
Mosey To Lower Lot:
50 two handed swings
Suicides to all medians and up hill
40 merkins
Suicides to all medians and up hill
20 SSH IN CADENCE
40 alternating swings
Suicides to all medians and up hill
40 tea bag squats
Suicides to all medians and up hill
30 single arm swings
Suicides to all medians and up hill
30 merkins
Suicides to all medians and up hill
20 upright row and presses
Suicides to all medians and up hill
20 diamond merkin
10 snatches each arm
10 divebomber merkins
20 Louganis with KB
20 mason twists each side with no bell
15 Louganis with KB
15 mason twists each side with no bell
50 KB curls
Suicides to all medians and up hill
Great Job today by everybody and even though the hill and ground was wet, everyone hung in there and gave their best effort. I would also like to welcome FNG Destiny’s Child!! Have a Happy New Year Everybody!
Thanks,
ExLax
Announcements: 5 year anniversary of F3 at AG Middle School – New Years Day 7 am. Look for more on Website
Posted on behalf of Floor Slapper
15 men starting perfectly on time, set out in the foggy misty rain. The thang: Warm-up: mosey around the parking lot circle up: 20 X SSH 15 Merkins 20X Imp W 15 Wide Arm Merkins 20 Mtn Climb 20 Squats 15 Dia Merkins Head out off-campus, stop by the Rockpile 20 rock shoulder press, 20 tricep extension, 20 curls, 15 squats and repeat Some grumbling about Q soft voice, moving on to the meat Off-campus to the neighborhood hill. Triple nickel, 20 bicycle, run the hill, 15 Merkins, repeat times five A little miss counting that was corrected, back to the Rockpile with an Indian run 20 rock shoulder press, 20 tricep extension, 20 curls, 15 squats, repeat The finish: Run to the playground, 10 pull-ups, 20 Durkin's, 30 squats, run to the painted rock, return and repeat Final circle up: Mary with 20 Dolly, 20 flutter and 20 Russian twist It was an honor to lead him by the grumbling at least a little healthy return from the holiday diet. Announcements: Joe Davis Run Convergence Wednesday at the Anvil
Christmas was over and it was time to get back at it. Time for 15 men to enter the gloom and demolish last week’s calories. Two of them ruckers who did their own thing at the track.
The thang:
Warm up: mosey around the parking lot with some butt kickers and high knees.
Circle up:
20 X SSH
20 X IW
15 X squats
10 X Merkins slow 3 counts
Head out towards Davey Park,
Stop one 5 slow merkins then elbow prison plank
Stop two 10 lemon squeezers then elbow prison plank
Stop three elbow prison planks
Head to the play ground on the way pick up two stones each
Round 1
5 X Pull-ups
5 X derkins on swings
10 X step ups
Run a lap around the parking lot
Round 2
10 X pull-ups
10 X derkins on swings
20 X step ups
Run a lap around the parking lot
Round 3
5 X over head presses with rocks
5 X curls with rocks
5 X squats
Lap around parking lot
Round 4
10 X over head presses
10 X curls
10 X squats
Lap around parking lot
Replace rocks and head to soccer field
Circle up for everyone’s favorite Webb Jack Webb
One very slow merkin followed by 4 very slow air presses then two slow merkins and 8 air presses. Up to 6 merkins and 24 air presses
Then jog back to school with a couple stops for elbow prison planks.
Burpees at school until everyone is back.
Moleskin:
I hope everyone had a Merry Christmas. Great job today pac coming out after Christmas and pushing yourselves to get rid of some of those calories. I know a lot of you loved the elbow prison planks by all the chatter especially Hannibal. I think they are called just planks but the new name works. Thanks for keeping the merkins slow and the Jack Webb even slower.
Welcome FNG Nuggets, good job today and see you soon.
Welcome back Simba base camp missed you and thank you for taking us out. Hannibal my apologies for calling you Mr. T role name.
Sound off in the comments if I missed anything.
Announcements:
Joe Davis Run
Convergence this week at anvil
Combo post – backblast from last week and pre-blast for tomorrow:
I had actually written a backblast for last week, but it was long and rambling, even for me (yes, there was a Vonnegut reference and a Happy Gilmore quote in the same paragraph #winning), appropriately titled “Worst workout ever” #allthingstoallpeople. TL:DR version is my car hydroplaned on way there, only Semi and I posted, and we mailed it in and went for Coffeeteria.
And despite that, somehow Sundancer is feeling fat, so like beaten eggs into batter, we’ll fold the “worst workout ever” that never happened in with more running and Knees-to-Elbows.
Thang
Partner up, opposite speeds attract. Run the HT mile. First partner back runs across to the church and brings a lifting rock back to the OP mini-track.
Partner 1 does rock exercise while partner 2 runs to back playground for 15 true, good form, Knees-to-Elbows. Run back and flapjack.
Partners combine for 200 presses, 200 teabag squats, 200 curls, and 200 merkins.
After finishing, or at 6:06, return rock and re-run the HT mile.
That’s all to close out the year.
Kirk
4 pax gathered in the parking lot of Elon Park to get the week started right.
The Thang:
COP:
20 swings
20 ssh
20 IWs
40 swings
75 calf raises
60 swings
50 lbcs
80 swings
lap around the parking lot and 10 lunges
100 swings
lap around the parking lot and 10 side lunges
80 swings
lap around the parking lot, 50 heels to heaven
60 swings
20 low slow squats
40 swings
lap around the parking lot and 10 burpees
20 swings
lap around the parking lot
50 over head presses with kb
50 dollys
50 curls with kb
50 flutter kicks
50 skull crushers with kb
50 dying cockroaches
COT
Naked Moleskine:
For the second time in 3 weeks, YHC was involved in some Q’fusion on who was going to be leading pax in the gloom. Yesterday afternoon on the slackisphere, Frehley’s was asking for substitute Q for some digestive trouble he was having. I guess everything worked out.
The Panthers game inspired a redo of the hardest Q YHC has performed at Foxhole. Somehow we were able to finish up earlier this time.
500 swings total today. Before we began, pax were instructed to grab their lightest kettlebell. Hopefully this was good advice.
Great effort by all the pax today. I don’t believe any repeats from the first time I introduced the swing ladder. Always an honor to lead such great men.
Announcements: The weekly email is far more detailed and accurate than YHC, check it.
At 0515 on Tuesday morning, those gearing up for the @JoeDavisRun 5K or 10K will head into a final week of prep at the weekly #Swift workout at the Vine Restaurant in SoB Land. The plan is to test the legs for the true Race Pace that beckons less than 2 weeks away.
Here’s the plan:
T-pace and R-pace can be found here: http://runsmartproject.com/calculator or also available via the app VDOT Running Calculator by The Run SMART Project, LLC. Here are downloadable links:iOS App Store = https://appsto.re/us/gp4b6.i Google Play = https://play.google.com/store/apps/details?id=com.runsmartproject.vdot_calculator
Holiday celebration starts with a 12 Pax
Warm-up
SSH x 50 IC
MTC x 25 IC
LBC x 25 IC
Mosey to the bus lot. High knees and butt kickers along the way.
Frog Jump x 20 yards
Lung Walk x 20 yards
Rinse and repeat
Plank Jack x 20
Mosey to the lower fields for 3-6-9
3 minutes
3 burpees
6 merkins
9 squats
American Hammer x 20 IC
Dolly x 20 IC
Plank Jack x 20 IC
Now its time to grab a rock
Super set curls x 10
Triceps extension x 10
Shoulder press x 10
Goblet squat x 10
We planned on doing some running with the rock but ditched the idea due to time
Rinse and repeat
Mosey another 100 yards to find some somewhat dry grass for 4 minutes of up downs.
Mosey to the stairs for peoples chair with out the wall
Lunge hold R & L for 30 count by Crash Davis and Posse
Since we are at the stairs we should probably use them.
4 sets of 15 merkins at the edge of the school the back down
Partner plank slaps while we wait for the six
Mosey back to the cars. Since we have 3 minutes to spare we did another round of 3-6-9
Not sure the PAX like ending with that. I will not take credit for the 3-6-9 workout. It was a Spartan WOD, however we only did 2 of the 6 sets. The PAX was a little quite this morning. Everyone must of had a long weekend. Turtle keep talking about wanting to sleep in and asking if we can start at 7:00 tomorrow. Crash Davis and Shampoodle are getting past the early stages of working out. Pretty soon they will be tip top shape. Frack is stepping up to lead tomorrow’s holiday bonus workout.
Short Circuit, thank you for taking us out.
Joe Davis Run -January 9th.
Commitment Convergence- Our site – January 16 Convergence – AG Middle School – January 1 (lead by OBT & Dredd)
Spartan Race Dates April 9th ( Concord- Sprint race 3-5 miles) Aug 6 (Asheville- Super 8-10 miles) We will have a team name shortly and we will post
Who needs burpees to celebrate the New Year anyway? Well, McGee, that’s who. Having maxed out the burpee count for 2015 last week during McGee’s beat down, the PAX were promised a burpee-less Monday morning. With that comforting promise, 11 men ventured out in the gloom to tie a bow on another year at DMZ.
The Thang-
Head down to Camilla to Carmel Middle. Stop at the bus lot for COP.
SSH IC x 19 (yeah, that’s right 19)
Mountain Climbers IC x 15
Mosey down to the track for a climb up the old merkin ladder.
20 merkins at the goal line, run 100yd on track to opposite goal line, 19 merkins
Keep climbing all the way down to 1.
Mary while the 6 stepped off the last rung.
Mosey to the front lot. Lunge walk from the end to the middle median. Bear crawl from the middle median to the opposite end of the lot. Plank for the 6.
Mosey back down Camilla and down to the base of the hill at Brandermill for a triple nickel. 5 jump squats at the bottom, run the hill, 5 jumps squats at the top, repeat-o x5.
Run back to Church at Clt stopping at each speed hump and the stop sign for called exercises. 10 merkins, 10 squats, 10 squats, all OYO.
Mosey to the breezeway at the church and grab some wall. 15 dips OYO followed by 10 derkins OYO. Repeat the set, decreasing reps by 1. It’s a long way from 15 to 1 as the PAX learned climbing the ladder, so we broke for mary at 12. All IC 25 LBC’s, 15 dolly, 15 rosalita, 15 flutter. Back to the wall to repeat the dip / derkin set x2.
Mosey back to the launch for 15 jump squats, OYO. That’s a wrap.
Ye Olde Moleskin-
As always, an honor to lead the PAX today. Lot of strong work out there. Swiper, as usual, out front with Hairball and Margo right on his heels. Though he tried to turn the triple nickel, into a triple quatro. YHC almost audibled and went along with it. #gassed A burpee-free workout is a rarity, but YHC does not think any of the PAX were cheated. The blood is definitely flowing to start the week, as usual after DMZ.
TClaps to Snowflake for taking us out.
Announcements-
Joe Davis Run a week from Saturday, sign-up
Wednesday convergence at Anvil, usual time
Friday convergences at AG Middle and at Kevlar, check twitter for times
It had been a LOOONNNNGGGGG time since I had Qd at The Rock. Between training and bronchitis it had been a few months anyway. I was excited to be back and even more excited to have my brother-in-law, Jeff, come join us while he is visiting from Ohio. I told him where to meet us and expected him to come pulling in at 6:55, but instead he jogged it in from his hotel….3 miles. Impressive!! Has any FNG ever jogged in 3 miles before their first post?……check the record books, but I think we have a winner!!
Once FNG Jeff settled in and quick intros were made, we were off. The workout went like this:
COP/Warm-Up:
Mosey to the front of the church for:
Mosey to the front parking lot for The Beast (6 exercises, 6 reps, 6 times), including:
During the above we were interrupted by 10 lost 2.0’s searching for a better AO. It’s Christmas so we were happy to share our turf. It’s all about giving, right?
Mosey to entrance #1 (I think) of Calvary on Pineville-Matthews Rd. Time for speed bump mania. Partner up and flapjack with partner #1 doing 10 merkins while partner #2 does 10 jump squats. Keep running to entrance #4 (the hill off of Rea Rd):
7’s on the hill with CDD’s at the top and lunges at the bottom.
Mosey to the baseball field and grab a man size rock. Keep your partner and alternate said exercise while your partner runs to chosen lightpost and back. Flapjack:
Mosey to the hotbox for 15 reps, then 10 reps each of:
Mosey to original parking lot for Mary, including:
That’s a wrap!
Moleskin:
We covered over 3 miles! FNG GMO (by the way, he works for Monsanto, hence GMO seemed like the proper dubbing) covered close to 9 miles between run to, workout, and run from AO (yes, I offered him a ride back but he declined)…..again, check the record books!
The small group allowed for some great 2nd F as well. I learned Fragile is a rock climber (also impressive) and Boerewors was headed off to in-law paradise post workout in Maryland….good luck man! Gummy inserted his typical satire when needed, which is always appreciated!
Great work men! Thanks for letting me take the helm in this final Saturday of 2015! As always, it was an honor!!
Hopper, out!
Gummy, thanks for the great take-out.
With no formal Q on the schedule, and a big travel week for many Pax; YHC decided to shift the start time to 6am for the lucky non-bankers but extend the workout time for one solid hour. And of course the brick pavers were on hand! We have a even 16 so we broke up into teams of 4. First a quick grab of 24 bricks, and quickly mosey around the course for instructions:
Stations and layout:
Station #1 at back of the side lot at theatre: Hair-burners to cones and back.
Station #2 right past the HB cones: Man-maker merkins x 20
Station #3 at our usual hill: run up and down hill following cone pattern.
Station #4: run @ theatre (stay on the concrete/follow the map of the building): run up stair well at far end and down to stop sign at Elmstone.
Station #5 at hill behind Firebirds: Cross Elmstone and up the hill – 5 burpees up top – up and down twice.
Station #6 short jaunt back in parking lot in front of theatre: suicide bricks with partners.
Station #7 at the side of the theatre: Ppls chair; bricks raises x 50
So now you know the course. Let’s get started…right after a quick warm up – SSH x 10
Run course until time called
Relay Races with same 4 man teams:
– Suicide bricks. = Every 1 parking space – 2 teammates place bricks out/2 pick them up. Round 2: every 2 parking spaces; round 3 – every 3 spaces. Round 4 – every 3; Round 5 every 2.
Each member of the winning team calls a Mary exercise plus 1 wild card exercise.
Time.
No Moleskin – this was fun and I am sore. I enjoy trying to put together a different workout. Different workouts, but always using my paver bricks. Love those things! This is my 3rd Christmas with F3, and I’m so thankful for this organization and the men that I have the honor to work out with and lead. Thanks to Wild Boar for the perfect take out prayer reminding us what Christmas is truly about.