Random Cadence or not so Random
*Posted by Glass Joe on behalf of The Late Show
‘Helluva dog… He sure likes to run.’
Good morning!
Two Hairband miles to get the blood moving. Circle up.
COP
(14) Imperial walkers (which I forgot to have us do!)
(12) SSH
(11) Low Slow Squats
And off we go….
Stop at the elementary school for some people’s chair and banana over coconuts.
At the playground…
EE planning to knuckle down on form so let’s get some practice in around the track.
(5) good form merkins – eyes forward, chest to deck, slow and steady.
Run to next corner.
(10) good form squats – proud papa chest (congrats to Donut Hole and the M by the way… baby DH coming in March?), knees tracking with toes, butt back, lower back not hunched over.
(5) good form supine rows – good plank position- don’t arch that back, squeeze the shoulders, use your foot placement to modify weight as needed.
Run to next corner.
Good form lunges till we stop – eyes forward, feet and knees tracking in line, knees tracking with toes, knee barely kissing the ground.
Then off we go back to Middle School.
Stop at the gate for some plank work (shoulder taps and wallet grabs)
Mosey towards the bus area.
Stop for (5) burpees on your own and then (10) carolina dry docks just cause we were there.
Mosey along the gravel drive behind the MS.
Glass Joe spots the rails, so off we go hoping to do some rail slides.
Frost warning, so we swap the rail work for some bear crawl action up the ramp!
Stop at the top, look around, and lunge back down the ramp.
In the enclosed courtyard, back on the wall for some boc, then catch our breath with some one leg straight leg air deadlifts, (5) each leg.
Mosey to the bus courtyard for some Hairband work:
(10) Plerkins (elbow plank, hands tracking below shoulders, press yourself up to burn those triceps!)
(6) rounds of Jack Webb… we stop b/c of *cough* time constraints, yeah, that’s it…
Back to the covered railing at cafeteria for some Mary mixed in with supine rows.
(25) LBC’s, row work, some protractor work, row.
Finish up with
(14) back scratchers
(12) dolly’s
(11) flutters
Moleskin
Last Friday during Overdrive (and for the last few months) pain increased in my heels during and after running intense w/o’s. So much so last Friday that I wore the walking boot on one foot and would have worn them on both if I could have. Short story: I shaved my legs and got an appointment with the therapist at Monroe Aquatic & Fitness Center. Got worked on and kinesio-taped up and ran pain free for the first time since I remember. So this morning as I ran the HB mile I realized that it still didn’t hurt. I tossed out my original plan and we took off all over campus. Just for the joy of running.
As evidenced by the above training session I am not a fitness professional… However as a “professional” man of faith I offer this in explanation of the seemingly random 14.12.11 rep scheme at the beginning and end:
On 2014.12.11 Mama DropThrill passed away.
And so many F3 brothers will gather together to pay last respects to a greatly loved woman this coming Monday – Mama Drop Thrill. I dare say none of us knew her personally, but we will share the comfort of the Lord with her family and friends.
Because a time of parting is hard even when you know it’s coming.
And so we share God’s comfort because He offers it for any and all who turn their hearts toward Him. It’s hard to say a final goodbye to one who is loved, but that’s not all we will gather for… We will gather in a Christian service of worship. In our Presbyterian tradition this service is called not a funeral service, not even a memorial service, it’s called a witness to the resurrection of Jesus Christ from the dead. And brothers that is the focus of what we will do. It will be a celebration of a mutual hope of all believers in Jesus, that for us too there is life beyond the grave.
And so with love for her friends and family, with memories of Mama Drop Thrill, with sorrow over a final farewell, and with a celebration of Christ’s victory we can boldly pray:
As the ever present and ever loving Father, give us your comfort.
As one who came to live with us just as we are, share our burdens.
As the living word, speak to us of eternal things.
We ask in the strong name of Jesus Christ. Amen.
Mr. Q – I think you missed a count
Nine men, undeterred by the hour or the temperature, gathered at CCHS for the weekly weekend down painment at Centurion
The Thang:
Jog to small lot for COP
- SSH X10 – 10 burpees OYO
- Merkins X9 – 9 burpees OYO
- Squats X7 – 7 burpees OYO
- Jumping lunges X8 – 8 burpees OYO (PAX can thank Jamboree for catching my poor math skills/forgetfulness)
- Flutter X15 – 6 burpees OYO
Job to aquatic center for bear crawl triple nickel – bear crawl up, 5 burpees, run back down, 5 jump squats, repeat 4 more times (with crab walk on last set)
Jog to entrance to football field for 3 man team event – jump rope, rock work, and jogging.
Man 1 stays at start and jumps rope while man 2 and 3 jog to other end zone (behind construction zone – parking deck construction starts after school breaks for holiday) where man 2 does rock curls, OH presses, and tricep extension, while man 3 completes run around stadium. Continue to circuit until everyone has done two trips.
Jog over to parking lot and line up for the Beast (6-6-6 except we ran out of time and finished at 5th round). Six stops with six single count of called exercise.
- Round 1 – merkins
- Round 2 – squats
- Round 3 – jumping lunges
- Round 4 – LBC
- Round 5 – burpees (of course, and they sucked. Champagne would have lost his voice complaining about form on this round #churpees)
Two minutes of mary with dolly and heels to heaven before clock ran out.
Naked moleskin:
Small PAX that pretty much stayed together (meaning everyone hit it hard and no SIX). A few Larry Birds during the Beast (Jamboree one round, CP one round, Dear Abbey one round, Maverick and About Time 1 or 2 rounds but they don’t really count given how young they are – may not even know who Larry BIrd is). Scabby, Margo, and Jamboree all ran in for some pre-work warmup of 1-2 miles but no KB this am – a tad chilly I guess. Leroy was stronger than I thought given a few week break from F3 but his early am work with a neighbor (still working that EH for 2 years now) must be paying off. Dear Abbey can bear crawl with the best of them.
95 burpees total – ouch
Check Point needs to give a class on how to get a teenager up at 5am to workout and I’ll sit in the 1st row. #strong.
The PAX was hoping I wouldn’t catch my math errror early but Jamboree never takes a short cut – we circled back and did the 8 OYO burpees that I originally missed. Even if we had not corrected the math I think everyone got their money’s worth (oh wait – F3 is free).
As always it was an honor to lead this am.
Announcements:
Joe Davis on January 10th and Brain Cancer race at Marshal Park on March 21. Sign up for JD via link on F3 home page and link to for BC race is under “Forums – Events and Races” on the web site.
Signed up Scabby to Q 12/26 and Dear Abbey for 1/2. Here is link to schedule if anyone interested – https://docs.google.com/spreadsheet/ccc?key=0As1NwA4TIzNxdFZGQmplZHBIMTBwNlN3a2FVY2tKTEE&usp=drive_web#gid=0
A51 2nd F Event: Unbroken on Jan 10 (Sign up now)
Unbroken is the story of Louie Zamperini, an American Olympic runner, war hero and POW. Throughout all he was put through, Zamperini remained Unbroken. The story is one of competition, transformation, survival, resilience, redemption, and it powerfully displays God’s grace. Therefore it encompasses all 3 F’s. The book has recently been made into a movie. Some have expressed interest in seeing the movie together, so we have put together a 2nd F event.
The movie comes out on Christmas Day, but we don’t want to impede on family time so hold out and go with us! We will be getting together at 7pm on January 10th. Stone Cold brokered a deal with Regal Stonecrest to rent out a theater, so now we have to fill it up. Sign up, recruit the pax, and EH some new guys too (should spark some good conversation)! Tickets cost $12.50, and are available HERE.
When: Saturday January 10th, movie starts at 7pm, doors open at 6:30
Where: Regal Stonecrest at Piper Glen (7824 Rea Road, 28277)
Cost: $12.50 (includes private screening fee and other associated fees)
How to sign up: Click HERE then HC below to let others know you are in.
Questions: Contact QIC Simba (dpkulp@gmail.com)
Top five reasons to purchase NOW
- Tickets are limited. We only have 113 seats and 150 signed up and joined us for Lone Survivor (our last 2nd F movie event). Once tix are gone they are gone.
- The first 5 PAX to sign up get partner carried to their seats by Bugeater.
- This is a powerful story of Survival, Resilience and Redemption. If they tell the true story you will leave impressed.
- 2nd F you need it.
- Tiger Rag is trying to make it a rule that anyone that doesn’t come to this event can’t wear long sleeves all winter.
“We are afflicted in every way, but not crushed; perplexed, but not driven to despair; persecuted, but not forsaken; struck down, but not destroyed;” -2 Cor 4:8-10
You have been called to action. Go ahead and sign up now. Click HERE. Do it!
Here is a link to the Movie Trailer.
If you haven’t read the book yet, it’s worth it. You can order it here. Knock it out over Christmas, right now the kindle version is only $2.
Who Put Those Cones There?
14 PAX jetisoned their warm fartsacks to enjoy the Peak 51 Gauntlet! There was some debate as to whether a cone “fairy” or cone “elf” pre-visited Peak 51 to layout 8 pain stations over a 3/4 mile loop. All YHC knows is they were Union workers and they sent me a bill for services plus overtime! I forwarded the invoice to Tiger Rag and the corporate office…
The THANG
Warm-up was done as we visited the cones left by the cone fairy/elves as described above. Warm-up included SSHx20, IWx15, Squatsx15, Mountain Climber x 10, CDD’s x 10, Merkins x 10, Step-Ups x 10/leg, and then SSH x15.
8 stations were spread across Matthews Elementary School property:
1. Merkins x 10
2. Jump Lunges x 10
3. LBC x 20
4. Wide Arm Merkin x 10
5. CDD’s x 10
6. Decline Merkins x 10
7. Step-Ups x 10/leg
8. Jump Squats x 10
Go at your own pace station to station until time is called. Everyone finised 3-3.5 circuits.
Finished with Flutter x 15, Dolly’s x 15, Protractor (as audible Q’d by Joker)
Done
Moleskin
YHC shamelessly stole this idea from Fireman Ed… but I got his permission ahead of time and paid the copyright fee. Most of you know by now how much I hate being cold… and this morning was COLD!!! But the format allowed us to be moving pretty much the entire morning. Most PAX ran between 2.5 and 2.75 miles based on the loop. That is strong, and is a little more mileage than we normally run…. so great job to everyone who pushed hard this morning!
T-Claps to Geraldo and Simba who doubled-down with YHC for a Pre-Peak 5K. This was Simba’s first pre-run and he finished strong! Geraldo and SImba logged close to 5.6-5.8 miles! Anyone is welcome to join the pre-run, and no one is left behind… consider joining us one Thursday in the future!
Great to have Baby Face out for his FNG to Peak 51, and there was a Young Love sighting… great to have you join us!
All of the PAX did great… it is always an honor to be able to lead such fine men!
Special prayer request for Drop Thrill. His Mom passed away last night after battling several health issues for several years. I know there is relief that she isn’t suffering anymore, but it is still a loss! Our prayers are with you, Brother!!
And then Pele let us know that his wife’s treatments have gone great and that they are getting ready for some final treatments of radiation. We’ll continue to pray for her healing.
Disclaimer… Slim Fast’s personal view: God is good… I don’t always know His ways, but I believe He is in control. We had a chance to draw close to Him and each other in prayer to close us out this morning…. it makes for a great way to start the day!!
Announcements:
1. Joe Davis Run 1/10…. get signed up.
2. Watch for convergences in the next couple of weeks over the holidays.
Why are we running in formation?
5:15 am came and TR was still in the back of his SUV rubbing down who knows what, others were checking the back of their minivans for carbs their 2.0 May have left between the seats, and the rest were just standing around jibber jabbering. It was a lax morning.
Once we got started we immediately fell into rhythm. So much in fact that we resembled a 12 man army unit running in formation. #strangecoordination
The formation broke down at the mile mark where the real work began. The goal was either 1-mile or 2-mile intervals at Threshold pace whichever tickled your fancy.
It all gets cloudy at that point as O2 levels were strained for the rest of the workout. Brat was on some different plan as usual and ran so fast his Swiss miss tassels flowed in the breeze impressively.
Haggis saw red at the end trying to pass Turkey Leg in the last 0.25 mi. TL would have none of that and held him off with a final sprint to the finish.
That’s all I have. Chime in the comments with your observations.
Begining to look a lot like Christmas
12 of the most eager men showed up to run thru a local neighborhood and find out if anyone has lights on at 0530. Keep reading to see how much success we had..
Thang
No time for SSH, IW, mountain climbers, etc. This group was given specific instructions to look for holiday décor and off we went. While running, every time we came across a house that had any of the below, we took a few moments to appreciate them and proceed with a little pain.
Holiday lights- 15 merkens
Decorations- 15 LBC
Inflatables- 10 Burpees (per inflatable)
Besides the above mentioned exercises within our 1.2 mile run, we also took a break to bear crawl up a hill. Overall we passed 14 homes, most had lights and décor, but at the end we found 2 houses with inflatables. Unfortunately, both homes had inflatables, 8 total and were across the street from one another, so after 40 burpees, YHC audibled and called for 40 squats in place of burpees.
Before we left, a little Mary: Boat/ Canoe, Protractor, maybe one more
To add pain on the way back to AO, YHC found some 10 lb plates (wonder how those got there) and warned the Pax about the dangers of over eating during the holidays. Given the average weight gain is close to 10lb, we picked up those plates and headed 1.2 miles back
To keep the Pax together we took several breaks for more merkens, planks and LBC
Once back to AO, we did a quick group x2 of exercises
20x- Dips
20x- Squats
20x- Decline
Mosey to parking lot for 2MOM
Protractor…….and done!
Moleskin:
– The best thing about Q’ing during the holiday, is all the cleaver “holiday themed” workouts. I am not claiming this to be cleaver, but at the F3 party, Stone Cold agreed that it would be funny to take the Pax to see some lights
– Yes, the house in the picture is YHC. I actually cut myself off from putting more lights up
– I believe the Pax liked the idea as they were very quick to point out all of the lights and décor along the way…that soon turned to questioning whether it was a light or decoration.
– I thought I had more in the tank to do 80 burpees because I asked my neighbor to inflate his, but after a month off, I was not feeling it so audible (your welcome)
– Welcome Marge (FNG-Bart Reeves) you almost squeaked out Superman (concerns over being too strong of name).
– Always a pleasure to lead and in this case, I needed it to get me back into the gloom after being out! Thanks for humoring me this AM and working hard!
– Thanks gummy for taking us out!
Announcements
– Bug Eater is encouraging everyone to be home with their kids on Christmas, so sorry, no workouts 🙂 Thanks Bug! However, New Years day convergence-TBD.
– Rock on Sat is under new management. Come see what Gummy and Hopper have planned
The Day the Music Stopped…
8 pax ignored the warning and posted for a proclaimed beatdown. Did it live up to the hyperbole? Read on and judge for yourselves, but only those who were there really know what happened The Day the Music Stopped…
The Thang:
COP:
- SSH – 20 IC
- IW – 20 IC
- Low Slow Squats – 20 IC
- Merkins – 15 IC
- Good Mornings – 15 IC with KB
- Turkish Getups – 5 minutes (crowd pleaser)
Partner Circuit:
- P1: Armor Builders
- 2 double cleans
- 1 double press
- 3 double squats
- P2: Ab work while P1 completes exercise
- situps
- dolly
- elbow plank
- flutter
- Louganis
- Flapjack & repeat through 5 rounds
Playground circuit:
- 5 pullups
- 10 snatches (5 each arm)
- 15 merkins
- Rinse & repeat for 10 minutes
Ascending circuit:
- Sumo deadlift high pull
- Goblet squat
- 2-hand swing
- Rinse and repeat circuit for 15 minutes – beginning with 2 reps and increasing by 2 (2, 4, 6, …) until halfway, and Q calls to descend back down
Mary (audible):
- LBCs – 20 IC
- Slow Freddie Mercury – 10 IC (crowd pleaser)
- 2-hand swings – 1 minute
Done.
COT
Announcements:
- Joe Davis Run – Jan 10
- Unbroken – Jan 10 – Area 51 movie night
- FNG Resolution Saturday at Ascent – Jan 3
Moleskin:
Great group of guys this morning. Plenty of mumble chatter early on (welcome, site FNG Zipadee!) and encouragement later on, when our chatter was spent. The plan was for timed work, instead of counts, to enable both the faster pax (Bulldog, Fletch) and slower pax (YHC) to keep their heart rates up and push themselves to the limit. Based on observation, I think the objective was met.
YHC accomplished a rare double today with two crowd pleasers! First was the Turkish Getups. Not sure if was just the TGUs, the fact that we were doing them on asphalt, or the combination. We need the TGUs (they’re the broccoli of exercises), so next time we’ll mosey to the grass – YHC thought we’d be pressed for time today (we weren’t). The second was the Slow Freddie Mercury’s at the end. (mental note – Bulldog kryptonite)
The Armor Builders were a strong start, after COP & TGUs, with heavy presses and front squats. In a bit of a Q-fail, YHC realized in writing this up that he’d called for swings instead of cleans. Sorry. Knew something didn’t feel right about the transition to the press.
The Playground circuit was tough, as Bulldog remarked that none of the 3 exercises offered a break. Aye. Tougher than on paper.
By the time the Ascending circuit came around, we were spent. Nonetheless, everyone pressed on, making it up to at least 10 before we started the descent, and at least a couple made it 12.
The only real complaint about the 22 degree temperature this morning came from YHC’s iPhone. While the pax were shedding clothes and working through the playground circuit, the iPhone, which had been supplying our motivational tunes/distraction for the past 25 minutes, abruptly went silent and reported it was overheated and needed to cool down before continuing! Of course, it was too cold, not too hot, and that in itself was a malfunction. It didn’t resume functioning until it was back home, warm and toasty. Learning: 25-30 minutes is the limit for an iPhone functioning in sub-freezing temps, unless it’s in your pocket (not happening at a workout). Sound off below if you have an idea for keeping a phone warm during a workout (use pocket warmers?). We really needed something to distract us for the rest of the workout as we suffered in silence, broken only by the grunts of sweaty men.
Thanks for the opportunity to lead, gentlemen. It’s always an honor.
Aye.
Area 51 Gear workout shirt
The rumors are true! The Area 51 Gear workout shirt is here! Just in time for your Christmas list!
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Order yours by Saturday, Dec 20!
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Are you ready for the Challenge?…I was born ready!
15 brave souls met up at 5:30am for the 2nd installment of the Murderhorn Challenge. It’s pretty simple really: how many times can you run down and up a 1/4 mile hill in 45 minutes.
The Thang:
Run to bottom of Murderhorn and 10 hand release merkins; run to the top and 20 LBCs. Rinse and repeat until time.
We did have time for circle up – merkins x 20 and Dolly x 30
Moleskin:
Very unimaginative workout, but equally as effective. It’s been a while since we had the first installment of the Challenge – Turkey Leg is the king at 11 times. That record still stood afterwards, but Spackler did prove that a little Mexican food, Tequila, and Beer wouldn’t stop him from lapping most of us en route to 9 times up/down #beastmode. Not a whole lot of mumblechatter except from Bananas – brother certainly has fitness and fellowship down pat! Every PAX who ran the first installment beat their personal best. Tclaps to those and the V-MurderHorn challengers! Not counting, but I believe our AO was the big winner on numbers this AM. Guess YHC pre-tweet was effective (or most don’t twitter). As always – I am honored and humbled for the opportunity in leading a great group of brothers in Fitness and Faith today (Fellowship award belongs to Nanners as always)
What’s my name again?
9 PAX got beatdown by Heartbreaker. #Cruel
The Thang:
Mosey to front of Theatre – circle for warm up
25-SSH
15-Merkins
5-Burpees OYO
30-LBC
20-Mason Twist
Mosey to Fountain and partner up
Partner one = run around building; Partner two = called out exercise until your partner returns. Flapjack / Rinse and repeat with another called out exercise.
Exercises: Dips, Incline Merkins, Jump ups/Step ups, LBC
Lunge walk to parking lot; 10xMerkins
Indian Run to side of theatre for Peoples Chair with 30x air presses
5x decline merkins with feet on the wall; into balls to wall; walk back down to ledge for as many decline merkins that you can do (~ 5 before blood rushes to head to the point of passing out)
Dean Smiths aka 4-Corners aka 17’s: LBC & Merkins
Strawberry takes last 10 minutes:
2 x suicides; 1x suicide running backwards (should we call that a backside suicide?)
Circle up for Mary: Dolly x 40
Puppy Love led bicycle x 30
Thank gosh it’s over!
Moleskin:
Heartbreaker wore us out today. YHC forgot my own name at COT and said that I was he. #embarrassing but understandable after his Dean Smith aka 4 Corners aka 17’s led beatdown. Love that workout and hate it at the same time (shout out to Chelms aka tater tot for bringing it to this AO). Iron definitely sharpens iron. YHC mopped up the last 10 minutes with some running and Mary. Puppy love finished us all off with his killer bicycle work (never cycling with that guy! #leftbehind in 1st 5 minutes). Heartbreaker is finding his groove in leading – everyone is welcome to volunteer him for more leads! It was a pleasure and an honor being able to take us out in prayer.