22 PAX ignored their snooze buttons and possibly common sense for the #DRP at Fast Twitch this morning.
The Thang:
Two laps around the abundance of cars while Mr. Brady comes in on 2 wheels.
COP:
Davie Park:
Partner up, size and speed matters, with someone who may or may not be a stronger runner. Partner 1 runs to the upper parking lot and back while Partner 2 run so the playground parking lot loop. Meet back at the middle and perform total number of the called exercises then flapjack routes. Perform Mary and plank while waiting on the six.
Track Work:
Return to the AO and hit the track for 100 meters at 50% and then 100 meters at 100% for 3 rounds.
Mary:
Moleskin:
Announcements:
Well another Monday morning arrived and 6 men arrived for the typical Fight Club beat down. Pretty much the same every week, we hit things, run some, do merkins, do marry, then we square off against each other. Before we spare Foley always does his best Apollo Creed impressionation in Rocky III with a “Ding, Ding”
This week we welcomed site FNG Ickey Shuffle and FNG Backstroke. Backstroke is another young gun getting ready to start his freshman year at NC A&T. Backstroke and Croft seemed to enjoy sparring one another. Ickey Shuffle had some skills picked up from the local YMCA heavy bag work.
Always a pleasure to lead….
Chippy
22 men grabbed their kettle bells, left their cars (and keys) behind, and faced the Skunk. Here’s how it went down:
Warmup:
SSH x 15 IC
IW x 20 IC
Circle up with bells. 10 swings with your bell, rotate one bell to the left, 10 swings, rotate, repeat approximately 8-10 times.
The Thang:
Partner up with like size bell. Grab bells and mosey to the building behind the field.
Circle up to begin exercises.
Impromptu run back to cars for 3/4 of PAX. TR leads other 1/4 of PAX in exercises until whole group reunites (see Moleskin)
P1 does called exercise. P2 runs up stairs, does called exercise across building, runs down stairs. Flapjack.
P1: Right arm snatch
P2: Run
P1: Left arm snatch
P2: Run
P1: 1 leg squats – left leg
P2: High knees
P1: 1 leg squats – right leg
P2: High knees
P1: Two handed press
P2: Lunge walk
P1: Upright row
P2: Lunge walk
Catch me if you can back to parking lot with P1 Farmer carry and P2 a 10 merkin chaser.
Mary:
Flutter w/ bell press x 10 IC
Heels to Heaven x 20 IC
COT
BOM
Moleskin:
An unexpected guest rolled up on our warmup at 5:40 looking to see what was happening in front of the Arboretum ABC at this time of morning. At the invitation of Reverend Flo-rida, he parked his car and jumped in to swing a few bells (form was questionable). What initially looked to be an impromptu and skillful EH, took a downward turn when our guest did not mosey with us to our next destination (well out of sight) but instead hung around all of our cars, with keys strategically hidden on tires, seats, and in ignitions.
Tiger Rag, with distinguished wisdom and sound judgment, encouraged the PAX that had left their keys in plain sight (YHC included) that they may want to make a trip back to the lot to lock their vehicles and retrieve their keys. Heeding the sage’s advice, we made the run back to find that nothing was missing, and our guest had departed. A lesson learned, fortunately this time, the easy way.
Always an honor to lead the fine men of Skunkworks.
– Sanka
Pretty awesome morning out in the gloom. Ten men, some of whom actually read the pre-blast, showed up for the first “official” week of SOFA WIB as we honored the king of the high five – David Puddy :
The Thang:
Partner up – similar speed / size / life goals, probably in that order
Opening AYG mile – right out of OP onto Rea, run to HT, loop the first pillar, return to OP
Mosey behind the school to the concession area. Each partner completes the following:
5 Happy High Fivers – both partners complete burpee / flying squirrel with high five
20 power merkins (audibled to 15 after first two sets)
20 partner LBCs (audibled to 25 after first two sets)
Partner 1 – runs to playground on left (further away, across basketball court) and completes 10 pull ups. then runs around baseball field and back to concession area.
Partner 2 – runs to playground on right (closest) and completes 15 knees to elbows, then runs around baseball field and back to concession area.
Flapjack. Repeato until 6:06.
Re-run the HT mile and back to COT. YHC led us in prayer to close.
Announcements:
Moleskine:
The general consensus in COT was more Rage than Joy from the Happy High Fivers, though that could have been influenced by YHC’s choice of play list (straight Battle of Los Angeles on shuffle). YHC chooses to take the voiced displeasure following the workout as positive reinforcement. It’s not RAnGEr level, but it’s getting there. Baby steps…
I believe everyone completed at least 3 full sets with most at 3.5. The cumulative effects of the power derkins and partner LBCs made the simple plank pretty difficult by the end. YHC clocked it at 3.6 miles:
With multiple Strava PRs for Hairball from that.
Observations, some of which may have actually occurred:
This was wheelhouse for today’s WD, Runstopper. Burpees, merkins, etc., and he crushed it. He and Icicle made up time on the exercises. Agony refused to “high” five, instead swinging wildly at a “low” five that more resembled an attempted slap. He also nailed me with a ball some kid left lying around the concession area. Some people just have a gift for encouragement – maybe consider the ministry. Hairball hit the snooze button (allegedly), missing his normal Tuesday post. He overcame his concern for Purple Haze to move pretty well out there, when he wasn’t waiting around on Bushwood #soccerarms, who then left him on the run back (also Strava PR on his initial mile). Juxtaposed against this was Chappy, who stayed with and encouraged his partner Caddy on the final mile. Awesome to see and great work out there. Bel Air and Iron Mike were there, forming one of the seemingly more equally yoked tandems.
@DaytonFail has the Q next week. Just a guess, but pull-ups likely not on the menu #soccerarms.
That’s all I’ve got. Good work out there today! High Five
– Kirk
We started off with a mosey around the school and finished up out front.
COP:
20 SSH
20 IW
15 Merkins
The Thang:
We started off celebrating the second day of our nation’s 240th year by partnering up and hitting a combined 240 of said exercise.
Partner 1 runs around the parking lot including the front circle, while Partner 2 performs called exercises. Flapjack until number is reached. 160 Merkins, 80 monkey humpers (240 Combined)
Partner 1 runs same route, while Partner 2 performs called exercises. Flapjack until number is reached. 140 Wide Arm Merkins, 100 Backward lunge with leg kick (240 Combined)
Then we headed over to the back parking lot hoping for some more exercises, and unfortunately the Pax got more running. Each man attempted to kick a soccer ball all the way across the parking lot into the goal, with no goalie, and I think our success rate was less than 20%. The intent was to perform the called exercise if the shooter made the shot, or run a lap if the shooter missed. After Squid hit the first shot, it went down hill from there.
First goal: 25 dollies
Second goal: 15 burpees
And a total of probably 10 laps.
The ball was moved closer, and after more misses, Alf called an audible, and we began performing the called exercise if the shooter missed, instead of running. Cold Cuts was kind enough to call 30 burpees. And I think he missed on purpose.
Then we dropped down on our 6 for some Mary.
COM
20 x Flutters
20 x LBCs
10 x side crunch right
10 x side crunch left
10 x right leg can opener
10 x left leg can opener
20 Dollies
My attempt to celebrate our Women winning the Cup last night somewhat backfired. The good news is we got 2.33 miles in, the bad news is we probably will not have a competitive soccer team anytime soon. We need Arena or Bulldog to come out for some lessons. Thanks Younglove and Floorslapper for appreciating my ancient technology. This is my second Q where I have been called out for having a blackberry. I think people are jealous that I have a sweet keyboard on my phone.
Announcements:
F3 Dads at Panthers Practice field Saturday, June 11 from 1-3
WIGGLER: SUMMER HOURS – 6:00 AM Start
“Ricky Bobby: You say you’re French?
Jean Girard: Oui.
Ricky Bobby: We? No, we are not French. We’re American, because you’re in America, okay? Greatest country on the planet.
Jean Girard: Well, what have you given the world apart from George Bush, Cheerios, and the ThighMaster?
Ricky Bobby: [The Wiggler]?
Cal Naughton, Jr.: [The Wiggler]!” **
Be a good American and come run The Wiggler! 6:00 am Tuesday – corner of Foxcroft and Rothwood – NASCAR pace…
** Talladega Nights: The Ballad of Ricky Bobby
Swift will launch at the Vine Restaurant at 0515 on Tuesday morning in the Ballantyne AO. Come at 0500 for an extra mile and some 2nd F. Finish the workout at 0615. Stay until 0630 for some 3rdF at F3-Timekeeper.
Prescription for Swift this week is the “Eric Liddell” that harkens back to the founding Swift workout in April 2014 (has it really been that long)? http://f3nation.com/2014/04/21/f3swift-preblast/
Course will be measured, and you will only need to be familiar with the Lap / Split button on your Timex Ironman, Casio G-Shock, or other fancy running Gizmo watch. Rounds of 2 of Eric Liddell’s favorite race distances at 200 and 400 meters.
Until then,
Bratwurst
Tomorrow is the first “official” week of SOFA WIB – the name that apparently stuck.
While on last week vacation, YHC read that the co-founder (no – not @MallCop, and not @Haywood) @Dredd called out A51:
The two fitness levels of @F3Metro and @F3Area51
Something about that – and the lack of responses – doesn’t sit well with me. #firewood and what not. Tomorrow this bunch of Happy High Fivers will honor the king of the high five: David Puddy.
The Thang:
Partner up – similar speed / size / life goals, probably in that order
Opening AYG mile – right out of OP onto Rea, run to HT, loop the first pillar, return to OP
Mosey behind the school to the concession area. Each partner completes the following:
5 Happy High Fivers – both partners complete burpee / flying squirrel with high five
20 power merkins
20 partner LBCs
Partner 1 – runs to playground on left (further away, across basketball court) and completes 10 pull ups. then runs around baseball field and back to concession area.
Partner 2 – runs to playground on right (closest) and completes 15 knees to elbows, then runs around baseball field and back to concession area.
Flapjack. Repeato until 6:06.
Re-run the HT mile and back to COT.
This won’t replace LSD miles for BRR but should keep the heart rate up for the full 45 with 3+ miles and a ton of core / upper body work.
July 4th at Stonehenge saw a continuation of a recent theme where on occasion the “Co Q” approach works well. For hour-long workouts, having two Q’s with different approaches can add variety to the workout and enhance the outcome. Such was the case on Saturday where Dolphin focused on running sprinkled with intermittent exercises for most of the first half, and Frehley’s had virtually no running the second half.
Workout: Little baby jog to parking lot adjacent to Loch Ness for COP. COP – 20 squats, 20 Imperial Walker. Jog to Loch Ness for laps of pain. Run 1 lap arm up. 1 lap with 10 step ups, 5 Peter Parker Merkins, 10 Dips. Run 2 laps. 1 lap with 20 LBCs, 2 dozen Merkins, 2 dozen Burpees
Count off in 2s for relays. Run to center, 10 handslap markins and run back. LBCs while you wait. Mosey to Snyder Lance lot, stay in 1s and 2s. Relay race to second island and back
Hand off to Frehley’s Comet…
Mosey to grass hill across the end of the parking lot and across the street for “6’s” with Squats at the top and Merkins at the bottom. Afterwards, we stayed on the sidewalk for a Merkin/Mary ladder starting with 10 reps of each Merkin/Mary, then X9, X8…X5. Mixed up th emerkins with diamonds, wides, man-makers and mary included the usuals (LBC, dolly, flutter, H to H, bicycles, Russian twist).
Mosey across the street lining up on the curb in Snyder Lance parking lot for Peter Parker crawls to the other side of the curb with 2 sets of Merkins X 5 reps while crawling. Repeated with 7 reps. Ran the length of the lot for high-knees, backward run, karaoke. 1’s and 2’s partnered for partner push and partner pulls across from curb to curb (“pushes” are hands on shoulders while partner 1 pushes and partner 2 resists; “pulls” are the same concept with partners locking arms).
Mosey to fitness trail for 2 rounds of 4 sets X 10 reps: Dips, Supine pull-ups, bunny hops over railroad ties, & Pull-ups. Mosey to top of Loch Ness to steps for a quick round of 3 step runs with 1, step, 2 steps, and 3 steps from bottom to top. Mosey back to launch with all you got for final 100 yards. Finished with 1 minute plank.
8 PAX got an early smack in the face when Mic Check’s alarm failed and they had to face the alternate sadistic impromptu Q from YHC.
The Thang:
The Warmup:
SSH x 20 IC
Swings x 20 OYO
IW x 20 IC
Cleans x 20 OYO
Slow Low Squats x 20 IC
Snatches x 20 OYO
Partner up with like size bell for a nice Farmer Carry game of Catch Me If You Can. P1 takes off with both KB’s while P2 completes 10 Merkins, then catches P1 and flapjack to the bus parking lot.
The Main Event:
With your partner, line up on the first basketball outer line for some partnered doubles work. P1 does called exercise while P2 runs to the 3rd basketball outer line and back, flapjack. (approximately 80 yards)
Farmer Carry and Catch Me If You Can back, stopping at the picnic tables for some singles work.
P1 completes exercise at picnic table while P2 complete KB exercise
Just enough time for another Farmer Carry and Catch Me If You Can back to the cars and 2 mins of Mary:
Moleskine:
Although unplanned, it was a privilege to lead you men today. I pulled an old workout, my first at Foxhole in fact, that I knew would challenge us all. I’m a big fan of kettlebells obviously but really enjoy implementing them in a HIIT workout. Today we got to hit all parts of the body and kept our heart rates up from beginning to finish. You men should feel great, the original workout only went 5 rounds but today I had to add another 2 as you guys were flying. A true testament to how far you have come is a Q having to modify his workouts to keep up with you!