Pick a partner and start at level 1
Repeat the circuit five times, increasing count of each exercise as follows
Should be sucktastic and winner gets Centurion bragging rights for one whole week.
Despite the forecast calling for heavy rains in and around the Peak, 7 brave men ventured out for some pain and games. Once the disclaimer was given and we circled Insomniac’s car until he got out, it went down like this.
Mosey across the street to Stumptown Park stage
SSH x 20
5 Merkins OYO
IW x 20
5 Merkins OYO
Merkins x 10
5 Merkins OYO
LSS x 20
5 Merkins OYO
Mosey back across the street to the front of the school for circuit work
CDD, Dips, Step Ups x 5 each
CDD, Dips, Step Ups x 10 each
CDD, Dips, Step Ups x 15 each
CDD, Dips, Step Ups x 20 each
CDD, Dips, Step Ups x 15 each
CDD, Dips, Step Ups x 10 each
CDD, Dips, Step Ups x 5 each
Sticking with the ladder theme, we moseyed to the parking lot for Jacob’s Ladder
Run to one end and do 10 Merkins
Run to other end and do 10 Squats
Repeato decreasing Merkins & Squats by 1 until done
Mosey over to wall for PC
Rd 1 60 seconds of PC
Rd 2 – Arm raises to 50
Mosey back to parking lot for Mary
Flutter x 20-ish
Dolly x 20
Moleskine
Thanks to all for coming out this morning, despite the call for torrential rains. We caught a break since it stopped raining about 5:00 and picked back up about 6:30, which was just enough time to get the workout in. The backup plan was to find shelter and do the work there, but with the “dry” skies we were able to venture out from under the shelters. Not a lot of mumble chatter this morning, which means everyone must have been working hard.
Thanks as always to SF for the prerun. Thanks to Squid for the great prayer to take us out.
If I missed anything please chime in here.
Announcements:
1. No Peak 51 next week. Turkey Bowl is still on and looking for players.
2. Christmas party signups ongoing (12/12)
3. Joe Davis signups still open as well (1/9/16)
5 men gathered at 5:15 in the parking lot of the 4-mile creek greenway. 2 other men (Mall Cop and Wolfman) gathered at an unknown time in the parking lot of Trader Joes and ran an unknown distance. We will still count them in our numbers although we got the distinct impression they were distancing themselves from us or getting closer to the RFYL crowd. We will have to find out which sometime.
The original 5 left promptly doing a 1 mile warmup then proceeding to run. Haggis talked a few into a Bratwurst inspired dynamic leg stretch routine and then bounded off into the darkness. He kept up this breakneck pace the rest of the workout. With this and his 2nd place finish in this last weekend’s Spartan race, he is upholding the Haggis #legend status.
Gumbo was on a respectable pace as well this morning. Even though he says he is not training for anything, the miles he is putting in must be for something. Either that or he is just crazy. He is getting faster though, so what ever race he is not training for, doesn’t stand a chance.
Outback is looking strong after the Thunder Road Half and in preparation for the Kiawah Full in less than a month. He will have no trouble knocking out a quick 26.2 in December.
Long Haul is back after his 6 week surgery recovery. It is tough getting back to it after that long off, but he is making it look easy. Learning of the 2.0’s 1:22 half marathon leads YHC to believe it will not be long until LH is running some serious miles with quickness. #goodgenes
As always, it was great to run with you guys this morning!
Posted by Baracus on behalf of DDs…
THE THANG:
18 men met at The Charge in the mild doom and gloom of Nov-18th with DDs as Q with plenty of Monkey Humpers on hand!
Jog around campus and parking lot for warm-up with: Side steps, high knees, butt kickers, backward job, skip, lunge walk fwds and lunge walk backwards. Continue jog to upper campus and basketball court area.
Mosey thru campus stopped and completed on wall:
RINSE & REPEATO
RINSE & REPEATO
RINSE & REPEATO
RINSE & REPEATO
Over to the wall for:
RINSE & REPEATO
Mosey thru campus stopping at playground on turf:
BEAR CRAWL ALLEY
40 YARD SEPERTINTINE BEAR CRAWL around road cones and finish with plank
Mosey down to Stadium:
Mosey down to stadium field:
x4 BACKWARD SPRINTS
Mary in the middle of Stadium:
Mosey back to parking lot for COT:
Done!
Great numbers mate, and looked liked everyone got a workout!
POSTED ON BEHALF OF THE COMMISH
11 PAX beat the rain the in the gloom but that did not keep them from getting soaked!!
The Thang:
Warm Ups:
· Side Straddle Hop, Imperial Walker, Mountain Climber, Merkins
Mosey to Fountain of pain:
· Partner Up – 120 Incline Merkins, 120 Dips, 120 Jump Ups. Run around Bldg.
Mosey to Speed Bump Alley:
· Lunge steps and Hand Slap Merkins on the way.
· Alternate Bear Crawl, Lunge Steps & Inch Worms between each bump. 10 Slow Squats in between.
Indian Run to Cinema Wall:
· People’s Chair, Balls to the Wall, Donkey Kicks.
Back to Launch Area:
· 7 Minutes of Mary. The Dolly, Heels to Heaven, Rosalita, Freddy Mercury, Protractor, Russian Twist
BOM
Naked Moleskin: Iron Sharpens Iron once again!!!
Commish
6 MEN decided to tackle the beast known as Hyrda on this soggy, muggy morning.
All veteran crew so quick disclaimer provided and off we went.
Started with 5 – so YHC is having to start to think of an audible on the fly – mosey to field, but crazy soupy so move over to parking lot for quick COP.
All in cadence
SSH x 25 – in comes a tardy Voodoo to join us for the rest of the COP and round out our numbers to an even 6 – good YHC can stick with original plan.
IW x 20
Slow Squat x 15
Slow Merkins x 10
The Thang:
Divide into teams of 3 – super easy with only 6.
3 man grinders (soggy)
First Pax goes to top of baby track above play ground and does 10 x jump squats, 10 x burpees, 10 x strict form diamonds rinse and repeat until relieved.
Second Pax goes to concession stand and does 10 jump ups or step ups, 10 dips, and 10 derkins. rinse and repeat until relieved.
Third Pax starts at concession stand and runs back to first Pax with a stop in the playground for 10 pull-ups however they choose.
Third Pax relieves First Pax and does the exercises until relieved by team mate. First Pax runs back thru playground and does 10 pull-ups on the way back
to the concession stand area to relieve their team-mate.
Rinse and Repeat back and forth with 10 pull-ups with each trip thru the playground.
6:14 finish – time for 25 x flutter kicks in cadence.
Finished.
NMM
Small crew today but solid work by all. Very little mumble chatter – every man too busy getting work done.
Simple workout but very effective and painful. Great work by everyone. YHC is smoked.
Thanks for the chance to lead Puddin Pop and Good Hands – great AO and group of guys that workout at Hydra. Will get back on the normal rotation.
If YHC missed anything shout out below.
Annoucements:
Joe Davis Run – sigh Up – January 9th.
http://f3nation.com/2015/10/28/2016-joe-davis-memorial-resolution-run-pre-blast/
Turkey Bowl: Thanksgiving Day at 7:30 am now being held at Matthews Sportsplex. Brown and Spackler are Qs.
Area 51 Christmas Party – 12/12:
http://f3nation.com/2015/11/11/4th-annual-area-51-christmas-party/
MIP Turkeys :
http://f3nation.com/2015/11/11/mip-stuff-the-truck-pre-blast-revenge-of-the-giblets/
but check because it looks like this was this past weekend.
Champagne Out.
Today was YHC’s first trip to The Maul. 15 men, including an FNG (Earmuffs) gathered in the parking lot next to some rotten berries that had fallen from a tree above. They smelled pretty bad. 05:15 hit and off we went through the parking lot for a .30 mile warm up run.
COP:
SSH x 10
Flutter x 20
Dolly x 20
Heels to Heaven x 20
LBC x 20
THANG:
Mosey to the front of the Movie Theatre parking lot for a Merkin Ladder. Start with 20 merkins, run across parking lot for 19 merkins, then back for 18 merkins. PAX worked down to 10 merkins and then planked and performed ab work while waiting for the six.
Mosey over to the Murder Horn (I think this is what it is called) for a Triple Nickel. We started at the top of the hill with 5 squats. Ran to the bottom for 5 jump squats then back up. Repeat 5 times.
Mosey back to the launch site for 5 burpees OYO
MOLESKIN:
Thanks for the invite to lead this morning Wing Man. There is a strong group of men at The Maul and everyone pushed hard. Iron Horse broke out the Merkin Ladder at Anvil earlier this year so I figured it would be a good one for this morning. 155 Merkins in total for those of you counting. The Murder Horn was brutal. When planning the Triple Nickel I did not realize how long the hill was. Welcome FNG – Earmuffs (Eric Bradbury). Eric wore headphones to the workout, hence Earmuffs. We covered 3.2 miles this morning.
ANNOUNCEMENTS:
Joe Davis Run – January 9th – Sign up online for 5k and 10k options
Thanksgiving Day Turkeybowl has been moved to Matthews Sportsplex @ 7:30am
31 men (and Semi Gloss) gathered in a middle school parking lot at 5:30 am. Here’s why:
The darkness of DV scares me, especially with a crowd that big. So off we went. Light jog to the daycare parking lot, then SSH, IW, Slow Squats, IW Mountain Climbers (slight Q fail.) Resume jog to the entrance to Davie Park. Gather the PAX and head down for the main event. Skywalker chose the right side of the park first. So…
Gather at the gate. Run to the end of the driveway, stopping for 10 hand release merkins at each light. Regroup and slight recovery at the end, then back to the gate with 10 jump squats at each light.
From the gate again, AYG to the second light, run backwards to the gate.
Over to the playground. Partner up. Partner 1 runs the short track while partner 2 does the exercise. Flapjack. Repeat. We did this with jump squats, CDDs, LBCs, I think. Mosey to park entrance. Quick Mary recovery, then AYG to the stop light at the daycare center (half mile). Slow mosey back to the cars where we did a little more Mary waiting for the Six (overtime).
Moleskine
3.2 miles – nice work gentleman. Overreacting to my last Q where I did not prepare well ahead of time, this workout was the third version of the weinke that I prepared. So yay me. Still flexible enough to let Skywalker choose if we did the workout on the right or left side of the park first. Also, I noticed during the AYG between the streetlights that Skywalker was ahead of me – I felt bad about myself, since he’s old, but thought surely I’d best him on the AYG at the end. He passed me with about 100 yards to go – apparently I motivated him, so I got that going for me. And I almost (but didn’t) throw up after that part – I was chasing Smokey and couldn’t pass him. Half mile is just long enough to make you question everything about AYG. Good times.
Semi Gloss led most of the laps around the short track. He may have been starting before his partner got back. Smokey did not like it.
Thanks to Skywalker for bringing in the six. I was angry with him for making me almost throwup, so I asked him to go back. Sucker.
Hairball wins the boy scout award for most prepared. Two layers, long sleeves, gloves and a pager. Apparently he was on call if someone had a medical billing emergency at 5:30 am.
Announcements
Contact Spackler about the Turkey Bowl. Site moved to Matthews Sportsplex.
Sign up for the Christmas Party
YHC returned to Anvil on this warm fall morning to reminisce and visit with some old friends. Oh…and we worked out a little too. Here’s what we did…
Disclaimer
Traveling COP
Sevens
Mosey to the bottom of North Face
Mosey around front of church to the courtyard
Plank walk halfway around the wall to the top and bear crawl down the hill.
Jack Webb
Peoples chair w/ 40 air presses
Mosey back to COT
Pax-led MOM
Backblast
Thanks to Mermaid and Young Love for welcoming me back to Anvil. It was great to be out at Calvary two weeks in a row following last week’s Veterans Day convergence. Good to see some of the pax that I don’t see as often these days.
Pax was a little confused today as they initially thought they were at #F3FastTwitch. We finished with about 2.5 miles under our belt, but I’m sure everyone’s shoulders are telling them this was not purely a running workout.
Northface was brutal as always. A few looks of disbelief today as the backwards bearcrawl was called. Some modification was required by most, but strong work nonetheless.
Shoulders were obviously a main target area today, although I can’t say that’s how I planned it. The plank walks followed by the Jack Webb challenged all. Hops request to keep the count slow on the air presses ensured we all received maximum value from the effort.
We ended with some Mary led by committee. Scabby tried to hog all of the time by doing 100 HTH, Hops brought a crowd favorite on the asphalt, and Bananas either has a short memory or just loves doing Freddie Mercury.
Congrats to Ickey Shuffle (among other A51 pax that participated in the Spartan Beast over the weekend). Great accomplishment! Glad you chose to endure a workout despite the sore muscles.
Thanks to Iron Horse for taking us out with a strong prayer.
Announcments:
COP with Disclaimer given- AND OFF TO THE RACES!
SSH x 20 — 5 merkins shoulder tap OYO
IW x 20 — 5 merkins shoulder tap OYO
LSS x 20 — 5 merkins shoulder tap OYO
mosey towards the pavilion
Rd 1: 15 decline scorpion merkins/15 Dips/15 donkey kicks
Rd 2: 10 decline wide scorpion merkins/10 Dips/ 10 donkey kicks
Rd 3: 5 decline diamond scorpion merkins/5 Dips/5 donkey kicks
mosey to the gate
Split group in 2 –P1 sprint to end and back while p2 does
bomb jacks x 100
low slow squats x 100
mosey to parking lot
7’s Burpees/LBC ladder (6 burpees–1 LBC)
start at the end of the parking lot, stopping at each street light
6 shuffle burpees- 1 lbc’s run to the tree
5 shuffle burpees=2 lbc’s run to the tree
4-3,3-4,2-5,6-1 and done
Plank for 6’s
Mosey to the side of the pavilion
Peoples chair with each PAX giving a 10 count
Indian Run to steps to parking lot and around the building back to the center
Russian twists with stones x 25
“Hands of Time”
PAX –heads towards the center feet out in a large COP
10,45,60,90,60,45,10
Finish out with some
Dying Cockroaches x 15
Pretzel Crunches x 15
Moleskin:
Not much mumble chatter this morning as the PAX were focused and ready to push the boundaries. Lamont continues to increase the speed and push some of us younger guys! Hoodie thought he was early enough to drop his LIFO tag but no more PAX showed up and alas he keeps the title for another week. Glad to have you there Hoodie.Glass Joe and Counter Top were not liking the Scorpion versions of the merkins but they seemed to deal with it better than the Scorpion Dry docks last week.
We were missing some regulars this week, hope to see you all back next tuesday!