How about this…
We leave the Greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15 am, run around the apartment loop and South on Rea Rd for a total of 1 mile to warm up. We then proceed into Piper Glen via Old Course and follow the chalk arrows through the hills at a pace that evokes feelings of hatred and utterances of colorful language.
There are options for ~4 mi, 6 mi, or 7+ mi in this plan. The pain level is up to you.
See you at 5:15. Bring your blinky lights and nightglow paraphenalia for safety purposes. Headlamp is optional but encouraged if you like to see where you are going (Piper Glen is a dark affluent place).
And that would include no tomatoes distracting the Q like they did at FT yesterday. Mercy.
YHC pulled in to find 2 pre KB’ers swinging away to what seemed like summer hits of the early 90’s. Dire Straits or something. Not judging. Those are my jams just not when swinging a bell. Ask TR about my blends. I digress. Once the early 90’s drained Hairballs battery, she was jumped by BBC then in total 29 of us began our morning of monotony. My favourite. Threw the ‘u’ in there for you Bulldog. We missed you.
Mosey to pick up cinder blocks and place by Gloss’ early morning depository. Follow YHC down to field without blocks.
Disclaimer
25 SSH
Mosey back up to SG’s depository and partner up in 3’s. There is F3 jargon to describe this workout but YHC can’t remember so deal with it. Lot’s of Guinness yesterday. Ok, as I was…..
Partner 1 completes exercise (midway down parking lot) while Partner 2 runs down to trade with Partner 3 who is supposed to be doing an exercise down by the baseball bleachers. Partner 2 then runs up to flip with Partner 1 and so forth. Repeato until YHC called time. Easy right? I didn’t think so but I was also halfway sober. I kid…I kid. Kind of…
Exercises for station 1 included: Merkin on block, push press, pulls, curls, dolly with block, flutter with block
Exercises for state 2 – Dips, CDD’s, LSQ, Supine pull ups, H2H, Rosalita
Moleskine
Bullet points – I like bullet points
Sound off if anything more comes to mind worth sharing. Thank you Semi Gloss for taking us out in prayer.
Announcements
Sign up for F3 Golf now. Do it. It is FUN to play for 2nd – Sign up here: http://f3nation.com/2015/02/04/the-2nd-annual-f3-golf-classic/
Sign up for March Madness – donations to F3 Foundation – due tomorrow morning: Click http://f3nation.com/2015/03/16/ncaa-tournament-bracket-challenge/
Good luck to the P200 guys.
16 showed up for Arena’s VQ at Skunkworks.
Mosey down to the upper parking lot
Warm Up: (in cadence)
Indian run with one kettlebell:
The Workout:
o Goblet-squat to shoulder press
Mosey on back to grassy area by the high school.
o Hold plank for the last 15 seconds.
For the second week in a row, the Q did not provide any commentary so I get to add my own. Arena aka Wabbit aka Awena aka Ron Weasley – solid work. I was dying on the last set of KB squats to press. Coach Fudd is the middle school soccer coach at CDS. Definitely a varsity level workout today.
Harley posted on behalf of Arena
7 Men stood tall in the Marvin Ridge winds
The Thang
Mosey around the lot
circle up
50 SSH in cadence
25 mountain climbers in cadence
15 merkins in cadence into 6 inches
10 merkin burst
Mosey over to Sand Bags.
Catch me if you can (p1 runs with bag and p2 10 merkins)
Catch me if you can (p1 Runs with bag and p2 10 CDDs)
10 hand slap merkins chased by 10 CDDs
Repeato x 5
Mosey back to sandbags at the bottom of the hill
P1- overhead press with the bags
P2- run up the hill and back down
Flap jack
P1- Alternating shoulder press with squats
P2- run up the hill, do 10 CDDs, run back down
Flap Jack
P1- Straight arm Shoulder extension with the sandbag
P2- run up the hill, do 10 CDDs, run back down
Flap Jack
P1- Run up the hill with the sand bag and do 10 up right rows into overhead presses and run back down
P2- 10 merkins into 10 knee tucks until partner gets back.
Flap Jack
Mosey down to the football fields
Line up in the end zone
AYG to the 50
10 hand slap merkins into 10 CDDs
Repeato
10 yard wheel barrel walks
Flap Jack
Bear Crawl to the end zone
10 yard wheel barrel walks into 10 decline merkins
Flap Jack
Mosey over to the bleachers.
p1- runs up the steps
P2- does step ups
Flap Jack
Repeato, Repeato, Repeato,
Mosey back to the cars and circle up for Mary
Freddie Mercury in cadence (fast and slow)
10 Peter Parker Straight into 10 parker peters straight into 10 merkins X 3 rotations
Good group out there today. I met a few new guys and saw some that I see every day. This was only my second time to Marvin Ridge. It is windy, and one of their parking lots is bigger than most AOs. Apparently the lower football fields have never been unlocked so with a little nudge from bananas we made our way down there to check it out. Bratwurst probably missed his only chance to get down there. Bad things happen when site Qs don’t show up. Thanks for letting me lead
Unfortunately, the race organizer had an issue with permits and the race scheduled for March 21 to raise money for brain tumor research has been postponed. I will provide more information as it become available regarding rescheduled date.
At 0515 Tuesday morning, 12 PAX (incl. 1 Site FNG) launched onto Stage 1 of the Tour de Ballantye sans bikes, only smokeboots.
The THANG:
The Moleskin:
Announcements:
19 PAX showed up bright-eyed and bushy-tailed for a nice Spring/St. Patty’s Day installment of Fast Twitch… however, much like the riders of the Bus in the Keanu Reeves/Sandra Bullock blockbuster hit Speed, little did they know what was in store!!
Today was “Track Day”… and despite the valid objections that the track is not marked, which can lead to mass chaos, confusion, and is sure to cause head-on collisions, concussions, severed limbs, etc… we still went. YHC properly disclosed the disclaimer… the fine print includes indemnity from concussions and severed limbs due to unmarked track lanes!
Here’s how it went down:
We started with a couple of laps in the parking lot with karioke and butt-kickers.
Circle up for COP:
SSH x 20
IW x 20
Head to the track (amid groans and calls for an immediate Q-Jack)
The Thang… Pretty simple:
1. 1 Mi warm-up
2. 200 m at 1 mi Race-Pace (almost all you got), followed by 200 m recovery jog
3. 200 m at 1 mi Race-Pace followed by 400 m recovery jog
4. 600 m at 1 mi Race-pace followed by 400 m recovery jog
5. Repeat #2-4 2 more times
Gather in middle of football field for:
Low/Slow Squat x 50
CDD’s x 20
LBC x 50
Mosey back up to parking lot… time for:
Dolly x 20
Flutter x 20
Protractor
DONE! – Approx. 5.5 mi.
The Moleskine:
Fine job by all of the PAX today! Always an honor to lead, especially at Fast Twitch… I’m never disappointed, and I hope you weren’t too disappointed this morning! A little track work is always good to clean the pipes out and work on improving our running efficiency!
I am still learning from the great Bratwurst, so I always have to pay homage and respect…
Great to have Beeker and Garbanzo out as Fast Twitch FNG’s. Don’t listen to what those guys were saying in moments of O2 deprivation! I hope you both will continue to come back!
Usual suspects were at the front… Mr. Brady, Turkey Leg, Bout Time, Soul Glo. Spackler lead most of the recovery segments…
Seriously, across the board, everyone was pushing it to the limit, despite getting pretty crowded towards the last circuit… it felt a bit like “All Skate”… I kept looking for the disco ball in the middle spinning to Steely Dan Hey Nineteen!
Anyway, great being with you boys this morning!
Chelms with a nice take out… thank you Brother!
Announcements:
1. Team Chelms’ 10k is postponed from this upcoming weekend. Stay tuned for reschedule date.
2. F3 Golf Tournament sign-ups.
3. Slim Fast and Turkey Leg will be part of the handful representing Area 51 at the Palmetto 200 this weekend. Also representing, that I know of… Sensei and Cheese Curd.
In honor of YHC’s Irish roots, 23 of SOB’s finest showed up for a numerical beat-down: Good veteran crew no need to give a disclaimer off we went:
COP:
SSH X 34
Mountain Climbers x 17
LBC’s x 17
The Thang:
Short mosey to short wall for the following:
Dips x 17
Derkins x 17
Dips x 17
Mosey to Loch Ness and called out a grass route which is never taken down to the lake to the displeasure of Market Timer, he will survive.
Round 1: Bear crawl to top of hill over short wall 17 Merkins
Round 2. Bear Crawl to top of hill over short wall 17 Carolina Dry Docks
Round 3. Bear Crawl to top of hill over short wall 17 LBC’s
Round 4. Bear Crawl to top of hill over short wall 17 Flutter Kicks
1 lap of Loch Ness, hold plank for the 6 (Actually hold plank for poor Philmont who took a tumble over the wall, gashed his shin, didn’t complaint and kept it going (Respect)
Mosey to upper parking area above Loch Ness grab a partner size doesn’t matter:
Round 1:Partner 1 sprints to end of parking area and back (100 yards) while partner 2 performs merkins repeto until total between pair hits 85
Round 2: Partner 1 sprints to end of parking area and back (100) yards while partner 2 performs Dry Docks repeto until total between pair hits 102
Round 3: Partner 1 sprints to end of parking area and back (100) yards while partner 2 performs LBC’s repeto until total between pair hits 102
Stay in partners for the following: Partner resistance pushing halfway up the parking area (45 yards) 17 merkins each and switch to top of parking area. x2 ( I started hearing the groans)
Two rounds of sprints, followed by 17 high arm presses while against the wall.
Mosey back to AO on the way back Mermaid informs me I have 5 minutes, heck why not hand out a few more sprints. Found a good parking area of about 50 yards for the following:
Superman position on the deck at YHC’s command all you got to the end.
Criss Cross position on the deck at YHC’s command all you got to the end.
LBC position, heck throw in 17 for good measure all you got to the end.
Call jailbreak to my surprise the PAX took off, not sure who won that, stayed back with the 6, Mermaid informs me we have 1 minute, why not break out some merkins for said time as many as you can give, many groans.
COT:
Abacus will inform everyone of the new race date, Madame Tussaud still has spots open fo rthe Mud Run (anybody want mine), The Commish has his virgin Q at the Maul tomorrow, come out and support him. The guy started early January has dropped 24lbs and wants to lead.
Our Father taken out by YHC. Honor to lead as always.
Bean.
15 pax showed up to start the week off right and YHC led them into the gloom. What lacked in originality, we gained in a good workout.
Run around field to bottom parking lot. Disclaimer given.
SSH x 25 IC
IW x 25 IC
Merkins x 10 IC. HOLD IT. MC x 25 IC. HOLD IT. recover
Find the cinder blocks and partner up. Size/speed does not matter and mosey to,other side of school near basketball hoops.
P1 suicides with light pole and 2 hoops.
P2 with cinder blocks, 10 squat thrusts, 20 LBC, 20 Merkins on block. Repeat x 3
Grab some wall 60 sec & 25 air presses.
BTTW WiTh 5 presses
Back to the blocks
P1 suicides
P2 CDD x 25; something else, don’t rememeber
Gather blocks and head to little gym.
Split pax in half
Half decline Merkins on block, other half 10 pull up x 2
Repeat with decline Merkins and dips x 20
Return blocks.
Mosey to bottom parking lot 5 Burpees
Repeat x 2 until back to start point
Time for a little Mary, flutter x25 IC
5 PAX chose to answer the call of Foxhole for their Monday down-PAIN-ment. We played games, saw doubles, singles and even recruited the Principal.
The Thang:
The Warmup:
SSH x 20 IC
Swings x 20 OYO
IW x 20 IC
Cleans x 20 OYO
Merkins x 20 IC
Snatches x 20 OYO
Wide Arm Merkins x 20 IC
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 5 Diamond Merkins, then catches P1 and flapjack all the way 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 last basketball outer line (Audible to 3rd after 1st round), approximately 80 yards.
Grab your bells and mosey 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 catch me if you can farmer carry back to the cars!
Moleskine:
It was a privilege to lead you men at my first Foxhole Q. I appreciate you indulging me through a workout that allowed me to explore the AO and see some of what it had to offer. Today we got a good HIIT workout in while exhausting most of our body. There wasn’t a lot of mumble chatter today as I think we were all trying to get through each called exercise as best we could. Great work out there today in the partner work, iron sharpens iron and you men displayed that in droves.
Voodoo, great to have you out there and hope to see you keep coming out. You and Loogie were killing it. Wingman, great work today as always. This guy ran 7 miles yesterday and shows up today and is speeding up as the workout and exhaustion were at its max! Perhaps the biggest surprise was Brown on that last farmer carry. I’ve never seen him run so fast, no one will believe me that the legendary 0.0 left everyone else in the dust. I almost forgot about the Principal of the school off-roading on his own campus to come see what the heck we were doing! Loogie didn’t skip a beat and immediately went into recruitment mode. Immediate visions of “Otter” aka Eric Stratton from Animal House come to mind.
Thanks for taking us out Brown, a great reminder of why we do what we do.
Announcements: