8 Pax gathered for a morning of perfect weather and slightly more running than was originally planned. After Donkey Kong’s suggestion that YHC was not “hurting” like everyone else the running began.
The Thang:
SSH x 25
IW x 25
Merkin x 10
10 berpies
Mountain Climber x 20
LBC x 25
Mosey to Playground
30 squats 20 merkins 10 pullups
35 squats 25 merkins 15 pullups
40 squats 30 merkins 20 pullups
800 meter run
peoples chair x 2
10 berpies
trail run
10 berpies
mosey to track
ran as a group around the track, circled up at each corner and took turns calling out the next exercise in cadence.
10 berpeies COT
10 more berpies made it 50!
as of 8am this morning this post if officially 4 days old – I finally caught my breath from all the running., sorry. DK definitely ramped things up calling out YHC. Biscuit quietly motored through the workout effortlessly (at least it looked that way). Hats off to Beaver our War Daddy. Picasso and Cbroissant have certainly stepped up their game, I see some Q’ing in their future! Good job men.
After Joker made a grand entrance with the SF flying proudly from his car window, the SF was planted and 11 men toed the line at the Matrix and offered up 6 pairs of shoes for #SoleRedemption.
The Thang:
Warmp up jog around the large field with various exercises mixed in – butt kicks, SSH, shuffle left, shuffle right, IW, Peter Parker, lunge walk – a mini COP on the move.
Line up on the sidewalk at the end of the large field for 10x (10 burpees + 40 yard run) on 1 minute interval
Move into the large field for 12 minutes of Mary (a double helping). A smorgasbord of ab exercises with a 30 second plank between each exercise with a 1 minute plank at the end for good measure
Jog to small track at other side of the school
Selected PAX pick 2 exercises which are done at opposite corners of the track. Done 4-5 times until we were out of time
Jog back to cars with AYG at the end across the main school lot
Naked Moleskin:
24 men gathered at the park for DMZ. After being properly disclaimed, we proceeded thusly…
Run down to the school. Circle up.
Warmup
SSH x 20
IW x 20
Slow squats x 20
Mountain climbers x 20
Mosey around to the back of the school. Gather near the tree for Here and There. Here is the tree. There is the gate at the top of the hill.
Merkins there x 5
Merkins here x 15
There x 10, Here x 10, There x 15, Here x 5
Recover in People’s Chair on the school wall
Mosey around the school to the benches in front. Partner up.
Partner 1 does exercise while partner 2 runs to the end of the parking lot and back. Flapjack and continue to 100 reps. Dips first, then step ups.
Mosey to the hill on the right on the way back to the park. Triple Nickels with burpees at the bottom and jump squats at the top.
LBCs while we catch our breath (whisper cadence).
Run to the church parking lot. Circle up for Mary. Flutter, Dolly, Protractor.
Gather at the top of the parking lot hill with your partner. Partner 100s again with merkins and squats.
Run down to the bottom of the hill. AYG to the path back to the church. Ouch. Done.
Great work this morning by the PAX. Welcome to FNG Frack.
7 gentlemen started their week with iron and hip hop.
The Thang
Mosey to the nice turf field and begin usual warm up. Cue up Eminem radio, a personal favorite of Loogie.
Now grab your bell and let’s get started.
Repeato 3X
The Ole Moleskiney
Solid painful workout today. We circled, swung the bells, had a run in between rounds and really got after it.
Announcements:
Please bring your shoes to donate Wednesday to The Maul.
After it was learned that the swiftest of the Swift is now on the DL after a mountain biking accident this weekend, it is now time to call in the 3rd string and YHC is your Q for this addition of Swift. Apparently you are not supposed to land on your face and ribs when dismounting a mountain bike abruptly. Who knew? Seriously Bratwurst, get better soon.
Fortunately, Brat has pristine lesson plans to follow and we will continue where he left us after the 1-mile speed showdown last week. We launch at 5:15am from The Vine restaurant in Ballantyne. The plan is (somewhat) simple. See below (all is run at your 1-mile race pace):
1) Warm up mile or so – fellowship pace
2) Enter the bull ring ready to get down to business
3) Run 4 x 200m with 200m rest in between
4) Run 2 x 400m with 400m rest in between
5) Run 1 x 800m with 800m rest
6) Run 2 x 400m with 400m rest in between
7) Run 4 x 200m with 200m rest in between
8) Run back to COT
See you in the autumn gloom!
“Yes! But, you can’t just say it, man. You’ve gotta feel it in your blood and guts! If you wanna [run the Wiggler], you gotta break the rules. You gotta get mad at the man! And right now, I’m the man. That’s right, I’m the man, and who’s got the guts to tell me off? Huh? Who’s gonna tell me off?”
Tell it to The Man! Run The Wiggler– 5:30 am Tuesday – corner of Foxcroft and Rothwood – rock band pace…
** Dewey Finn, School of Rock
7 PAX exited the warmth of their beds to push themselves at Ascent. High Tide was on Q for half the beatdown, and then when he was tired of his own punishment, he handed over the reigns to Goon for the last half. High Tide then exited for a mani/pedi… or something similar (see Moleskin for real reason… just couldn’t help but give a little jab)!
The Thang
Mosey to field for COP… I am going by memory, so forgive:
SSH x 20
IW x 20
Squats x 20
Arm Circles — small/big x some number
Romanian Deadlift (or better named the Tolstoi)
Soldier walk across the field (Tchiachovsky)
Then we spent the remaining time discussing Marxism vs. Capitalism…. just kidding… on to the playground:
High Tide explained the next 20-minutes would be focused on “Cindy”… Do as many of the following circuits as you can in 20-minutes OYO.
Pull-Ups/Suppine Row x 5
Merkins x 10
Squats x 15
This is something we try to do quarterly as just a way to self-assess how you are progressing.
After Cindy, High Tide indicated he had had enough and passed the reigns to Goon.
We went back to the field for some quick Mary:
LBC x 15
Russian twist x 10
Dolly x 15
Flutter x 15
Protractor
Mosey to concession stand – Circuit x3 oyo:
Step ups x 10
CDD x 15
Freddie Mercury x 20
Mosey to football field
20-yard sled with partner, return with anchor, flap jack
10-yard suicides for entire field (gasser!)
Return to school for a couple of minutes of wall, then done.
Moleskin
Great to see everyone out there on such a great morning! Hard to call that the “Gloom”! Especially great to have Yellow Cake (FNG, Doug Moore), join us via Scissorhands. Yellow Cake has been busy running F4, and decided to take an “F” off for the weekend and just do F3. (That conversation can, AND DID, get a lot worse!!)
But seriously, great to have you! Also great to have Cocktail Party join us after a lengthy hiatus.
Big thanks to Goon for stepping in to Q halfway through. High Tide needed to be at his daughter’s soccer game mainly because her coach’s family had a parent pass away. So in all seriousness, High Tide was helping out, and we should keep that family in our prayers.
Linux closed us with a prayer.
Announcements:
The Q Schedule may say Turkey Leg but you’re going to get 100% Grade A beef instead.
Never you mind that I’ve never Q’d a running workout; my running resume, like George O’Leary’s, speaks for itself:
With sterling credentials such as these, you’d be a fool not to post.
Aye! 20 strong brothers came out to Stonehenge in the early morning gloom. YHC was celebrating two years with F3, although many pax were convinced it was my birthday. We had a great group and enjoyed our workout in the cooler gloom.
The Thang
Run to Medical Lot for COP
COP
– Squats x 24
– LBC x 4
– SSH x 24
– Dolly x 24
– Imperial Walker x 24
– Rosalita x 24
Run to Medical Dock for People’s Chair
– People’s Chair x 2:00 with 24 OH Arm presses and 24 Forward Arm Presses
– Botched attempt at People’s Chair while pax reciting Greek alphabet #fail
Run to adjacent parking lot for relays
Two Teams sprint to end, 10 Merkins, sprint back, 14 LBCs
– Waiting pax do squats while you wait
Mosey to adjacent parking area
Same teams as before
– Rolling Merkin relays down and back
Waiting pax do LBCs while you wait
#crowdpleaser
Run to Field of Bulls for Mary and Merkins
– LBC x 14
– Merkins x 10
– Dolly x 10
– Diamond Merkins x 14
– Flutter x 14
– Merkins x 10
– Dying Cockroach x 10
– Diamond Merkins x 14
Mosey towards Loch Ness
Stopping for Jack Webb birthday wishes
– Merking/Arm Press combination, Double presses for each merkin
– Start with 1 Merkin and 2 Presses
– Up to 5/10 and ladder back down to 1/2
Run to knee wall at Loch Ness
– Dips x 24
Run to Wells Fargo lot for sprint relays
– Pax do any exercise while waiting
Back to lauch point
– Merkinorama until fail
COT
Moleskin:
– Welcome to FNG Scott (F3: Madd Hatter). Great job and we hope you’ll be back
– Chipotle vs. Lugie: these guys were in the anchor slot on all the realys and battled greatly. Solid work fells and it was fun to watch
Announcements:
– Thank to everyone in F3 for the past two years. It has been great getting to know the pax and F3 does a great job of discipling men and I am glad to be part of it.
– Check website for updated information on Joe Davis 5K, Thunder Road and other upcoming events
– Bring your shoes for the Sole Redemption project. Let’s really overwhelm CRM with our generosity.
Twas the beginning of a long season of swinging cold iron as 8 Pain-Seekers gathered at Olympus. MIghty Mite said it well right before the start. “This reminds me of the first day at Olympus”….as it was a brisk 41 degrees and reminiscent of that cold, first day.
The Thang:
Warm up:
SSH x 15
Run around track, alternating between sideways running, high knees and backwards running.
Goblet Squats x 15
Iron Mile: Hairburners…Here we go again
– Teams of 2
– Each team alternates pushing the plate around the track
– When P1 falls over in exhaustion, P2 takes over, P1 then jogs behind
– Rinse and Repeat x 3 Laps
Extraction: Tribute to Cpl. Nathan Cirillo of the Canadian Army Reserves
– Nathan was killed on Oct. 23rd this week defending an ISIS attack in Ottawa
– Break into 2 teams of 4
– Team 1 Carries Polled Stretcher around track
– Loaded on polled stretcher is the average weight of a fallen soldier
– 135lbs, 65lbs, and 40lbs sandbags = Total weight 240lbs
– Average soldier weighs 180lbs, with 60lbs of gear
– Team 2 performs KB exercises non-stop
– Exercises included: KB Burpee Squat Thrusts, Flutter, Dolly, Tricep extensions
– T1 passes off polled litter to T2
– Rinse and Repeat for 4 rounds
Kettle Bell COP: For Time Cross Fit Style
KB Swings x 5, Merkins x 5, LBC’s x 5
KB Swings x 10, Merkins x 10, LBC’s x 10
KB Swings x 15, Merkins x 15, LBC’s x 15
KB Swings x 20, Merkins x 20, LBC’s x 20
KB Swings x 25, Merkins x 25, LBC’s x 25
KB Swings x 30, Merkins x 30, LBC’s x 30
Animal Lap Around Track
Bunny Hop
Burpee/ Frog Jump
Duck Walk
Crab Walk
COT
Moleskine:
It was a change of pace from all the gear today, and each guy gave 100%. Shot out to Swiss Miss and Might Mite who were owning the plate pushes! Also Might Mite might actually be an animal as he was the first to finish all the animal movements #mutantwolverine
T-Claps to Dr. Love who came out for the second time to Olympus and F3 and we hope to see you more and more. He is already at high level of fitness and literally walked in off the street and killing it #goodfitHL
Thank you to all the men that posted with us today. You guys are what makes being a Q so rewarding as each person embraced the suck with a smile on their face. Enjoy the rest of the weekend and hope to see you soon.
Respectfully, The Hoff