It was just One Eye and YHC until 5:30 sharp when High Tide came in on 2 wheels. Quick review of the particulars and off we went.
The purpose of WIB is to push yourself for 45 with various pain stations and achieve a bit more mileage than your typical bootcamp. The goal today was 4 miles and I clocked us at 4.26. One Eye completed 3 full circuits, YHC did as well minus the last 10 HR burpees #veteranmove, and HT was on the Foxworth hill finishing the 3rd set as we circled up and headed for the brutal finishing mile.
One Eye took the lead late in the workout and never looked back. Strong work. High Tide was a newbie, and despite being a #meathead he did awesome. We were all within sight the full 45.
First mile varied between 6:40 and approximately 7:30. Finishing mile (worst mile in F3) was somewhere between 7:45 and 9 mins.
Great to be with these men today. Aye.
23 Pax Landed at Base Camp, 5:30 came quickly and we were off.
The Thang-
Gave the disclaimer, follow me and Mosey down to the track.
COP in the middle of the football field:
In Cadence: SSH x20, Imperial Walkers x15, Squats x15, Merkins x10, Mountain Climbers x15
Mosey to the corner of the track-for 17’s:
Consisting of Squats & LBC’s. Stop at every corner and do the exercise. First corner- 1-squat +16 LBC=17, Second corner- 2-squats + 15 LBC=17, and so on till you get to 16- squats + 1-LBC=17; takes 4 laps, after each lap the leaders come back to the six and we all finish together.
Mosey to the concession stand: Peoples Chair- 30 arm raises on your own, right foot out, left foot out.
Head to the Baseball field, outfield grass behind first base:
Grab a partner- size/speed doesn’t matter. One partner do an exercise, the other run to the fair pole and back. Flap Jack 3 rounds total- Monkey Humpers, LBC, & standing Lunge.
Circle up in center field:
Time for some Mary- everyone on your six-
IC: Dolly x15, Rosalita x15, Bicycle x15, Flutter x15, Russian Twist x15, Merkins x10.
Head back to lauch spot.
COT
Moleskin-
Great group out there today. VQ @ Base Camp, thanks for bearing with me.
Not sure who you all were, but nice work on the pre-run.
A lot of good hard work out there today. I see a bunch of guys getting better and better every week. Keep it up.
There were 10 counts all over the place couldn’t keep up with all of them.
Goonie’s birthday is in 18 days. Hope to see you before then.
Skybridge is one fast dude. Congrats on your recent marriage.
Insomniac thank you for taking us out.
Appreciate the opportunity and I hope you all got a little something out of it.
Announcements-
Looking for guys who want to Q, talk to Base Camp (Fireman Ed or Simba), Ascent (Pele)
Mud Run 10/24- Get your 4 man teams together for sign ups. Coming soon for F3
In honor of Chipotle’s 40th birthday, Kirby and Wild Turkey walloped him 40 times each!
Posted on behalf of Lobsta Roll:
Quick disclaimer and we are off for a fun filled morning of pain!
Warm up jog around the school to the lower parking lot. Lots of chatter this morning, especially for a Monday. I bet I can change that pretty quick.
20 IC SSH
20 Merkins
20 IC Squat
20 Diamond Merkin
20 IC IW
20 wide-arm Merkin
Here is where I silence the crowd.
Burpee Ladder!
1 burpee..10 sec rest…2 burpee 10 sec rest…up to 10
25 IC LBCs
20 Hand release merkins
Now that the body is warm and ready to go, we move to the play ground area near the launch point.
Split into 2 groups
Group 1 – 3 sets of 10 pull-ups, 20 decline merkins & 30 dips
Group 2 – Plank walk
Set 1 – Plank walk to the right 10 parking spaces. Hold plank as the Q lead various plank positions. Plank walk back to the start. 25 flutters each leg
Set 2 – Plank walk to the right 5 parking spaces. 10 merkins and return to the start. 25 Dollys
Flap Jack
Mosey to the wall
3 sets of people’s chair with some fun in between each set.
The fun = Bear Crawl across the parking lot and burpee broad-jump back.
Mosey around the school to where it all started.
Mary:
15 IC Mason Twist
15 IC (each side) hip raises
15 IC Back Scratcher
Just enough time left to come back down the burpee ladder. Start at 10 working back to 1.
Lobsta always has fun leading at the Matrix. Not sure most would call it fun but I appreciate being able to lead such a great group.
Ice up!!!
YHC rolled up early today and was relived when the PAX finally started rolling in with about 4 minutes to spare.
The Thang
Short jog around the track (but this is 0.0!)
Arm Circles – Both Directions
Imperial Walker – with upper body twist instead of neck-pulling crunch.
SSH – don’t do it first, do it last
Begin Circle Time
30 Two handed swings to get things going
30 right arm high pulls
30 right arm swings
30 Cleans on right arm
30 Squat Presses on right arm
30 left arm high pulls
30 left arm swings
30 Cleans on right arm
30 Squat Presses on right arm
15 a side high pulls
15 alternating swings at top
15 Cleans on each arm
15 Squat Presses on each arm
Mary
15 Flutter Press
15 Dying Cockroach
15 Bell-BCs
15 Dolly Press
15 Russian Twist
15 Mighty-mite things
Thine Only Moleskine
With a few hours to cobble something together YHC things it went ok. He hasn’t been to a Kettle-Bell workout in a bit, but think it turned out alright.
Frehleys always manages to find time to:
A: continue the workout on his own
B: add extra merkins
The answer is A and B
Madame T off a big weekend of training for the BRR. Ask him for stories. Those words aren’t spoken here.
Great job out there today Vuvuzela. First KB post and grabbed one of MTs.
Always count on Loogie to push through with the big weight
Hightide representing muscle-mania with sleeveless arms. #strongwork
Mighty Mite crushed yet another workout. see you Saturday.
Tomorrow we’ll be pushing for 4 miles+ for the BRR-inclined; including the appropriate amount of pain as interlude. Several regulars will be DR so come join in on the best new thing in F3. You versus you for 45 minutes. #dailyredpill #ISI
WIGGLER: SUMMER HOURS – 6:00 AM Start
“So dare to dream. Dream your wildest dreams. You can climb the highest mountain. You can [run The Wiggler]. And if somebody tells you that you can’t do something, you say, ‘Yes, I can. ‘Cause I’m doing it right now!’” **
Fulfill a dream. Run The Wiggler! 6:00 am Tuesday – corner of Foxcroft and Rothwood – fellowship pace…
** Barry: Dinner for Schmucks
Read the Backblast and check out the video from June 30th. That’s what we’ll relive tomorrow at 0515 from the Vine Restaurant in Ballantyne. That is all. Oh, and meet at 0500 to get the blood flowing a little earlier. Now, that is all.
We were blessed with the best summer morning since early June: cool breeze and overcast. We needed the break, because YHC had planned to deliver a solid beatdown. Here’s what happened:
Circle up in front parking lot for disclosure (did have one FNG) then COP:
SSH – 40
4-count Merkins – 4
IW – 60
Seal Jack – 30
LSS – 8
Parker Peter – 10
Main Event:
Mosey to side of middle school. Count off in 3s and head to stations for 3 rounds:
1) 30 step-ups (each leg = 1),
2) rail walk
3) 20 dips
Plank-o-rama when finished.
Indian Run to playground for Murph: as much as you can in 10 minutes, if finished early, run around the track. 100 pullups, 200 merkins, 300 squats (Q reco: 5/10/15 X20)
Mosey to practice football field. Split into 4 teams for Frisbee hairburner relay races. LBCs until on deck. YHC had 3 rounds planned, but football team and clock constrained it to one round to middle cone.
Mosey to small hill between soccer and tennis for some 11s. Backward run up, regular down. 1 Superman at bottom, 10 high-knee jumps at top, 2/9, etc. YHC called halt around 6 or 7 jumps to be sure we had time for Mary.
Mosey to shovelflag, circle up and on your 6.
Flutter – 21
Russian Twist – 10
Dolly – 15
Bonus round: winner of hairburner relay called 10 Merkins. The rest got 15.
COT
Announcements
Keep HH and DT in prayers for recovery.
Moleskin:
Great to welcome a new brother this morning. Hank “The Dealer” Waltmire. He knew Liger, and just moved from CT. Hasn’t even been in town a full week and already posting. The man knows his priorities.
Solid work by all the Pax. YHC planned to deliver a healthy dose of downpainment. Hope it was just what the doc ordered for all.
I didn’t see anyone hit the track during the Murph, and heard a lot of chatter about the pull ups. I know I was modifying (upright row) before time was up, but would like to be able to do a full Murph one day – preferably this year. Oh, and in case you hadn’t been to any other workouts I’ve Q’d: If there’s anything to hold above the ground, I will always include pull ups. #warninggiven
Thank you for the honor of leading.
6 Strong men chose the Rock as their workout of choice this morning and were in for a cheap thrill.
The Thang:
At 7:00 the disclaimer was given and we were off.
Mosey to the front entrance of the church and circle up…
20 SSH (IC)
20 IW (IC)
15 Merkins (IC)
20 MC (IC)
15 Low Slow Squats (IC)
Mosey to the base of the hill at the soccer fields…
Triple Nickel #1
10 Diamond Merkins at the base of the hill (5)
Bear Crawl up hill (5)
20 LBC at the top
Mosey to Ball field by entrance #4:
Partner up for Partner Wheelbarrow around the bases (switch at every base)
At home plate, each do Prairie Fire Mary
Rinse and Repeat
Mosey to North Face
Triple Nickel # 2
10 Squats at Bottom (5)
Run up NF (5)
10 Wide Arm Merkins (5)
Mosey to big field and AYG to sign (about 200 yards)
Cross Rea Rd and Indian run to enterence #4
Triple Nickel #3
10 CDD at bottom (5)
Backward run to top (5)
10 Flutter at top (5)
Mosey to bleachers at baseball field
10 jump ups
15 Decline Merkins
20 dips
Rinse and repeat
Mosy back to Cars for Mary
30 LBC
20 Rosalita
Protractor
15 Russian Twist
10 CCV (each side)
DONE
Moleskin:
Thanks for letting me Q today. My goal was to see the whole AO and wear us out. I hope I succeeded on at least one front. Uncle Leo was consistently out front on all the Triple Nickels, followed closely by ABBA. Good to see Brisket and Shock and Awe and, the ever present (at least whenever I go to the Rock, Deep Dish. Thanks for the takeout ABBA!
Thanks also for the call Gummy and Hopper! In your honor, no burpies!
FF