Who’s the Q?

Who’s the Q?

6 (then 7) men decided to stick around, even though YHC had no shovelflag, and endure the pain that was ahead of them.

The Thang

Mosey to the basketball court for COP

  • SSH x 20
  • Low Slow Squat x 20
  • LBC x 20
  • Merkin x 20

Foul shots – make it = 5 burpees for all, miss it = 10 burpees for all

  • 3 made it, and 3 missed…for a total of 45 burpees

Mosey to playground

  • AMRAP pull-ups

Mosey back to parking lot, grab a rock out of culvert area:

  • Partner sit-ups with rock (20 each)
  • Partner rock hand-off (sorry, don’t know what to call it) x20

Mosey to half wall by the school

  • 20 step ups
  • 20 derkins
  • 20 dips

over to the nearby wall for peoples chair and BTW, then back to the half wall

  • 10 step ups
  • 10 derkins
  • 10 dips

Mosey toward the stadium, with a passthrough bear crawl alley

Elevens at the stadium

  • 1 merkin at the bottom, 10 jump squats at the top
  • 2 merkins at the bottom, 9 jump squats at the top
  • …
  • 10 merkins at the bottom, 1 jump squat at the top

Around the corner for some more peoples chair

AYG from speed bump to parking lot

Circle up for MOM in the parking lot

  • Flutter x 15
  • Dolly x 15
  • Obiques x 15 (both sides)

COT

Well…Bushwood was supposed to lead this morning, but a site Q fail by YHC led to a workout led by YHC.  Turns out reading a calendar is not my strong suit…so Bushwood fartsacked, a twitterless Arena certainly didn’t get the message the he was up a week early, therefore the pax was stuck with YHC.  Oh…and I also left the shovel-flag at home.  #comedyoferrors

So we were off at somewhere around 5:30 and we headed to basketball courts.  As I was leading the COP I noticed a lonely basketball sitting on the court.  Not the most original idea, but decided to see how good the group was at foul shooting.  Better than usual it turns out…we were 50%!  Not exactly scholarship material, but everyone sure appreciated a few less burpees.

Arena joined us after the shootout.  Turns out he forgot what day it was and posted at Meathead first.  Apparently YHC is not the only guy who can’t read a calendar.

The rock work was a little less than stellar.  Was supposed to be ab work, but I think everyone figured out that it was more arms than abs.  And the partner rock hand-off thing certainly didn’t accomplish what was intended.  Dispatch rocks and move on!

Wall work was exactly what the doctor ordered.  YHC and DDs quickly figured out that the vertically challenged should pick the shorter wall.  More homeage to DDs as we hit bearcrawl alley.  Then the 11s on the stadium steps, coupled with the jumpsquats was just brutal.  Definitely a full body workout today.  Hope everyone got their money’s worth!  Great job men!

There were no announcements this morning.  Thanks Arena for taking us out with a prayer.

Holiday Spirit

16 men gathered in the gloom around the #badassblack shovel and red, white and blue flag. Those colors may not run, but we did, off into and around the nicest and largest parking lot in the A51 AO.

THE THANG

  • Warmup run around the lots, mixing in shuffles, high knees, buttkickers and skips. Yes, skips.
  • COP: SSHs, burpees, IWs, burpees, squats, burpees, planking
  • Run to rock pile, grab a large rock and mosey with rock to parking lot adjunct Hwy 51.
  • Santa’s Roast Beast:
    • Using my holiday-themed deck o’ cards, we picked cards to identify which exercise we would perform in “beast” format (6 stations, run from station to station performing X number of reps at each station).
      • clubs = curl and press with rock
      • hearts = squats
      • diamonds = merkins (not diamond merkins)
      • spades = Q’s choice
    • Completed about 2 sets of each suit, rep amounts ranging from 6-10
  • Return rock to pile
  • Line up and run 3-man sprint grinders, move few steps closer each time.
  • Return to cars for quick flutter x20 and freddie mercury x20

MOLESKINE

  • For the record, I have no idea where I got a Santa-themed deck of cards.
  • Everybody made a poor rock selection today. Qs instruction to pick a rock “larger than a running rock and smaller than a lifting rock” resulted in rocks that were painful no matter what we did with them.
  • Mermaid may be the fastest merkin-maker in A51. Seems to have decent form, too, although I’m not bald enough to be an expert on such things #formpolice.
  • Poor Q selection on the first round of spades. Turns out that 6×6 of turkish getups are awful. Even if no one was really doing them right.
  • Decreasing distance on the sprint grinders resulted in super-short sprints at the end. Almost had to audible to hand-slap merkins we were so close.
  • Mr. Construction Worker gave us a pretty weird look as we ran by him on our way to return the rocks. I still think we should have tossed our rocks in the back of his truck and thanked him for his service.
  • Everybody was pushing it out there today which meant there were no notable performances proving once again that if everyone is special no one is.

Announcements

  • A51 is collecting canned goods, toys and dress clothes, You have no excuse not to donate something. Bring canned goods and dress clothes to the holiday party (donate the dress clothes, wear the ugly sweater). Bring toys to the select AOs collecting, or just give them to Mermaid or me. See email of the week or DM me directly for more details

In light of this morning’s prayer request shared by Horsehead, take a moment to hug your wife and kids, and pray for each of them while also praying for the hurting family. If nothing else, consider 2 Samuel 12:16 and 22-23.

 

Christmas Carols with Charlie Brown

15 PAX decided to go door-to-door in the Ballantyne Country Club on Tuesday morning to bring glad tidings to residents and thank them for their hilly streets.  Instead of caroling, we just ran.

The THANG:

  • Several in the early crew for an extra mile or so. YHC was lucky to catch them almost done.
  • At 0515, a hearty pack of men set off toward the 521 crossing at the resort for a warm-up Mosey of about 1 mile. Once at the East entrance to the BCC, we ducked into a couple of streets to get some warm-up drills in. Our first visit to Charlie Brown’s Christmas story was complete.
  • At 0530, after getting some brief tips about running hills, explanation that “Hard” pace will be based on effort (instead of running pace) due to the hills, notice that there will be called turn-around points, and that we will regroup to the 6 on recoveries, we set off on a plan for 5 rounds of:
    • 2 minutes Hard, 1 minute recovery
    • 1 minute Hard, 30 seconds recovery
    • 30 seconds Hard, 30 seconds recovery
  • Finishing around 0600, head back to the Vine.  Option for the fleet of feet – take the turn at Premier on Ballantyne Corporate.  Required for all – get back to AO by 0615.  At almost 1.5miles on the short way, this will be a challenge for all PAX.
  • 0615 – finished.  Total miles between 4.8miles, 6.9 miles, and 8.2 miles (with pre-run).

The Moleskin:

  • The PAX had to be adept at following directions on this one.  With either a call for turnaround point or regroup instructions (next lightpost, back down the hill, up the hill, back to the Charlie Brown Christmas display), start/stop of the interval (though many more PAX either seemed to have programmed this one into their watch or are learning the benefits of the LAP button), or road hump, we tried to be as hushed as possible in the confines on the Country Club.  So far, no angry neighbors or neighborhood watch patrols have penalized us.  Also, with the regrouping and turnarounds, it sometimes gets confusing which direction to go.  Fortunately, no collisions with other PAX and no nosediving on dark road humps or potholes (though I would like to see OneNiner sue the Ballantyne Country Club for that sneaky one next to a roadhump – a trap laid for unsuspecting runners).
  • Not much car traffic, in fact YHC can only remember one.  That gave us the whole street and plenty of freedom to roam.  However, some bright headlamps out there among the PAX to pick out humps and holes, so there were a few times YHC was certain a car was coming but it was just a PAX.
  • Geronimo and Soft Pretzel rejoin after several weeks on hiatus, but haven’t lost a step.
  • Frasier, who is preparing for a flat Kiawah marathon this Saturday by running hills this week, is sure to blow through 26.2 miles as long as his Sherpa carrying fuel supplies stays with him.  Also, restraint shown by doing half the intervals, but leaving the PAX in his wake when he did push it to a higher gear.
  • Calling for the last interval (this is not the same as stating at the beginning of the workout that the goal is 5 sets and we happen to be on the 5th set – because YHC has been know to extend the workout when time or the PAX fitness level allows) sure brings out the Sandbaggers.  Mario, who may be a Swift FNG (but whom YHC is hearing about had a F3 Turkey Bowl dominance), challenges Cheddar, but this has to go down as the longest 30 seconds of the morning.  It seemed to never end up that hill and for sure YHC thought the watch hadn’t started.  Then the best tone in the world is the “beep-beep-beep-beebahbeep” signaling the end of the interval.
  • The PAX pushed it on the route home and it was self-led.  No Q instructions for what was surely a negative split effort.  A contingent that took the long way didn’t shortcut through Loch Ness as they could have, but seemed to be racing Bagpipe PAX back to the lot.  For the PAX that took an alternate way back, it was great to hear encouragement from guys like Strange Brew and know that everyone was pushing themselves right up to the limit.

Announcements:

  • Not that you haven’t heard that the JoeDavisRun is coming up, but now’s the time to sign up!  A 10K option for distance, or a 5K option for speed (which YHC is opting for), there’s something for everyone including a FunRun for the 2.0s.
  • Next week at Swift will be a continuation of the Interval Pace (a.k.a. 2 mile race pace) of last week.  Expect a step up in the distance for some, but it will be the last week of these long I-pace reps.

Rockin

12 Strong for a rock intensive workout at Dromedary.

Warmup Lap
SSH x 20 IC
Merkins x 20 IC
Bows x 10 count
6 ” x 10 count

Jog to the rock pile and pick out a lifter

Back to the station to set the rocks down then take a lap (1/2 of big lot)

5 sets of:
10 Upright Rows w/ rock
20 Merkins
30 Thrusters w/ rock

Lap

5 Sets of
20 Curls w/ rock
20 Lunges w/ rock (10 each leg)
20 Overhead tricep extensions w/ rock

Take the rocks back to their home

Lap

Circle Up
50 Merkins OYO

Moleskine: Great group pushing it hard out there today. Not a typical boot camp but should have been a full body workout. Mumblechatter was minimal outside of Bratwurst and I lobbing softballs at each other between sets. Great to keep seeing new faces at Dromedary. Please go on signup genius and sign up to lead a workout, you guys are all ready and the best part of this is getting new workouts from different Q’s. Thanks for allowing me to lead today.

The Maul

No drama today – just a solid workout at the Maul. Some notable absentees but we won’t call you out – you know who you are (Loogie, Mic Check, Haggis, Tussauds, Bean, Outback, and others…).

Warmup: all 20 reps: SSH, Squats, MC, Merkins, LBC.  Mosey to grass hill at right of movie theatre for 5 hill runs. Mosey to top of Murderhorn.

Workout: Ran down Murderhorn and stopped at each lamppost, the stop sign, the rock pile, then up to the recreation parking area. At each stop, 10 Merkins (60 total).  Mary x 20 of each: Flutter, Dolly, Heels to Heaven, Mason Twist, Freddy Mercury.

Broke into 2 groups for stattions 1) benches under the gazebo, 2) Swing set / monkey bars.  Station 1: reps of 10 x 20 x 30 of Derkins, Dips, Step-ups. Station 2) reps of 10 x 20 x 30 of Pull ups, Merkins, Squats.  Repeat stations again with reps of 3×10 at each station. Groups converged in the middle for planks and 6 inches merkin holds.

Mosey to rock pile. With heavy rock,  2 x 15 Squat-curl-overhead press as single movement.  2 c 10 Diamond Merkins on the rock.  Mosey to stop sign at bottom of Murderhorn. Starting at bottom and running to the top with stops along the way, burpees 5x4x3x2x1.

Mosey back to movie theatre wall for People’s Chair for 6 minutes with an Indian Run – group stays in People’s Chair while last person runs to the top of staircase. Rotate til all run the stairs.

Finished in parking lot with bear crawls for 5 parking spaces with Merkins at each space – 2x4x6x8x10.

 

Sir Mix A Lot

The Death Valley faithful rolled in just in time, except for Joker who was his customary 1 min late but he made up for it with an extra run, more on that later.  The weather was a balmy 3C, which is probably in the 30’s on the hard to understand F scale.  And so the pax got at it courtesy of Geraldo’s watch since YHC couldn’t seem to get it all right this morning and actually bring his own.

What the pax did was something like this:

Run around in circles in the parking lot to warm up (and wait for Joker to join)

Quick COT

SSH x 30

IW x 15 (these are less fun when Gummy is not present)

LSS x 10

Quick disclaimer

Partner up

Partner 1 runs to the end of Strawberry Lane and back, yes it’s a mile, no it’s not 1.4 miles, yes I’ve clocked it before (many times)

Partner 2 runs through the set up circuit, spending 1 min each at stations set up:

Jump rope

Resistance band (because jump rope #2 broke early on)

Battle Rope

Sand bag Squats

Weight plate squats (this should help proper form)

Kettlebell swings

Kettlebell rows

Kettlebell Push Press

Kettlebell pax choice

Medicine Ball partner toss

Two full rounds were completed except for Joker who ran an extra mile to make up for the fact that he is too fast (nice work and thanks for running the last part with YHC)

Circle up for some Mary

Flutter x 30

Sid-The-Kid x 12 each way oyo

Dolly x 15

Russian Twist x 10

Heels to Heaven x 10 oyo

The Shore shoulders (insert comments below about the white shorts, you had to be there)

5 Burpees oyo

That pretty much wraps it up, YHC had advertised a merkin less workout, Header was disappointed and is kind of an extra credit guy anyway so he was spotted doing a few sets in between, nice work.  It seemed like there was some loosely organized confusion on the stations, bad Q on YHC part, will put up numbers next time to be more clear, always a trade off between too much explanation and just getting at it.  Otherwise YHC spotted many strong efforts, especially on the run part, many pax coming back sweating pretty hard from the mile, of note CMD was pretty quick, great work for RESPECT.  A few pax found running buddies and mixed in a little 2nd F, that is a good modification for sure, YHC would have liked to have done that but was breathing too hard.  Really enjoyed the Q today, thanks for the opportunity, appreciate the flexibility of the pax to modify as needed on the stations to make sure  you were pushing yourself, that is how this works after all.

Announcements:

AYN Toy Drive, bring those toys out this week and next and hand it to one of the toy Q’s, link below:

http://f3nation.com/2015/12/02/alexander-youth-network-toy-drive/

A51 Christmas party: http://f3nation.com/2015/11/11/4th-annual-area-51-christmas-party/

Joe Davis Run sign up, all the pax did 2 miles at least, another mile and you’ve got a 5k covered #noexcuse

https://joedavisrun.racesonline.com/

 

Last, as always, and last shall be first is the great takeout and reminder by Header of the upcoming season to be contemplating God coming to live with us and what that means.

VQ @ Bagpipe

19 joined me for my VQ at Bagpipe this morning. I hope I represented the F3 brotherhood well.

The Thang:

COP:

Mosey from the Vine to first medical building lot across the street. Dispense disclosure and…

  • SSH X 25
  • IW X 15
  • MC X 20

Workout:

  • Mosey to top of parking lot and line up wide for suicides. Suicides to 4 points with 10 Merkins at every return.
  • Mosey across street down to next medical building. Line up wide at top of parking lot for a Blimp. A Blimp is what happens when a VQ consults the F3 exercise handbook for something new. No one recognized it after describing it but it was effective.  5 Burpees, 10 lunge walks (each leg), 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks and 30 Squats. Plank up when done.
  • Mosey to bottom of lot and exit right. Continue to fountain and grab some wall for the following: 20 Derkins, 20 Jump Ups, 25 Dips, 10 one-legged Squats (each leg).
  • Mosey out the back and down to the pond for some partner work. Partner 1 runs a lap around pond and partner 2 executes exercise. Teams completed 150 Merkins, 150 LBC’s and 150 Squats.
  • Mosey from pond area over to Bull Park. 15 Hand Slap Merkins, grab some bench for 15 right leg up Dips, 15 left leg up Dips. Lunge walk to sidewalk.
  • Mosey back to parking lot near the Vine and circle up for some Mary; 25 Flutters, flip and 5 right leg up Merkins, 5 left leg up Merkins, 20 Heels To Heaven.

Done.

You’d think after posting at Bagpipe, The Brave and Stonehenge for several months that I’d have a clue about street and building names but not even close. It all looks the same in the dark when you are sucking wind and just trying to get to the end. You get the idea though. I apologize if I missed anyone in the Pax. Still working out the kinks on capturing the names and announcements and it was a challenge with 35 guys as we combined with Brat’s Swift squad this morning. Continuous improvement right? Thanks to JRR Tolkien for taking us out in prayer this morning.

Scaling the Matrix

14 men scaled THE WALL on Monday…

The Thang:

Warm-up run around the school and the fields.  Circle up in back lot for COP:

  • 5 burpees OYO
  • SSH x20
  • 4 burpees OYO
  • MC x20
  • 3 burpees OYO
  • Merkins x15
  • 2 burpees OYO
  • Slow squats x15
  • 1 burpee

Mosey up to playground, partner up.

  • Partner 1 climb the wall, run to first island on back lot, 10 merkins, return, climbing wall again on way back.  Upon return, flapjack with Partner 2
  • Partner 2: Runs out to cones and back, then does set of exercises
    • Round 1: 5x pullups, 20x derkins, 20x dips
    • Round 2: 5x pullups, 20x incline merkins, 20x jump squats
    • Round 3: burpees until your partner returns

Mosey around school to wall.

  • Wall squats, 60 arm presses
  • Lunge walk out to curb, return
  • 20 derkins
  • Wall squats, 60 arm presses

Mosey to track for The Runaround®

Partner 1: run around track
Partner 2: suicide

Round 1:  single lap for partner 1, straight suicide for partner 2, flapjack
Round 2:  two laps for partner 1, merkins 5,10,15 for partner 2, flapjack
Round 3:  two laps for partner 1, LBCs 5,10,15 for partner 2, flapjack

Mosey to front lot.  AYG back to start.

COT

Moleskine:

  • Beautful crisp fall morning… perfect for a climb… though the wall may have been a little more interesting with some rain and mud.
  • Enjoyed making full use of the equipment at the Matrix this week.  I think this may be the only AO in A51 with a climbing wall… are there others?  Anyway, good mudrun/spartan training for all you beasts out there.
  • Everyone seemed to keep up on the various rounds through the wall and the Runaround… but clearly smokey smoked us all (even Lobster Roll) on the return – nice job!
  • Above average mileage for the Matrix, clocking in at 3+ miles today.
  • Thanks Alf and Uncle Leo for the opportunity to lead The Matrix.  Always a pleasure.

The Foxhole Menu

8 queued up for the weekly buffett known as Foxhole and found nothing but meat & taters on the menu – and lots of ’em!

The Thang:

COP:

  • Alternating 1-handed swings – 10 IC (switching hands on the pax count)
  • Halos – 5 OYO each direction
  • Prying Squats – 3, with variations

Mosey to field

The Meat:

  • Turkish Carry, Right side – begin with Turkish Getup, hold bell in top position & waiter carry ~ 30 yards, then return to the ground via the 2nd 1/2 of TGU, of course (don’t just drop it!)
  • Turkish Carry, Left side – see above
    • Rinse & Repeato 3 more times (totalling 8 TGU’s & 8 waiter carries- 4 per side of each)
  • 100 1-handed swings – 10 swings at the top (R) and bottom (L) of each minute

Mosey to the playground

The Taters:

  • Pullups – 5
  • Clean & Press – 5 per side
  • Teabag Squats – 15
    • Rinse & repeato until time called

Mosey to parking lot

Assorted Veggies:

  • Russian Twist – 10 IC
  • Flutter Press – 10 IC
  • Louganis – 7 OYO
  • Pullovers – 7 OYO
  • Deck Squats w/ KB – 5 OYO
  • Alternating 1-hand swings – 30 seconds

Done

Announcements:

COT

Naked Moleskine:

For some, the Turkish Getup was a new favorite (“I think I hate you already” was declared), while for others it is an old favorite (ok, there aren’t many of us).  Regardless of which camp you fall into, like meat, taters, & veggies, it’s good for you, so we had a heaping helping.  And, to break up the monotony, we mixed waiter carries right into the middle.

Pulling into the parking lot, YHC spied the field we ended up using, audibling out of the long suitcase carry that was planned going to the crumb-rubber soccer field.  The short carry robbed us of the planned grip test; however, we made up for it with extra time on the playground.  You’re welcome.

100 1-handed swings in 5 minutes surprised some of the pax.  It begins so easy.  If it wasn’t hard by the end, you may be ready to move up in KB size…

We don’t get enough pullups in our workouts, as evidenced by YHC’s declining ability to do them, so they’re worked in amost every time possible.  Again, you’re welcome.

Thanks to Mall Cop, in absentia, for introducing YHC to Deck Squats.  Not really sure what all they work, but they’re a fun novelty, at least.

Big thanks to Voodoo & Peebles for helping out with form and pointers for the pax.  It really makes all of us better when veteran pax notice and help other pax seeking to learn a new or perfect a familar exercise.  T-claps!

Thanks for the Foxhole hospitality and the invitation to lead.  It’s always an honor.

Aye.

Mountain Goat Pain – So Painful It Delayed This Writeup

Major Cobains on the delayed write up.

 

This workout was simple yet hurtful

Warm up mile, dynamic stretching then

400M at estimated 5k pace

100M recovery at whatever pace is needed

Repeato until time is called

Cool down half mile then up to COT

Announcements:

AYN Toy Drive, bring a toy and workout Q’s will get it where it needs to go

Sign up for the Joe Davis Run, awesome chance to run hard, fellow ship well and support our brother Rock Thrill

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