No, we won’t be meeting at the “Captain Jack” statue. Swift will launch at 0515 from The Vine restaurant at the Ballantyne AO. We will get in a little history lesson for James Jack while trying to measure up to this patriot’s effort for the Independence of the United States, North Carolina, and Mecklenburg County.
If you know anything about James Jack Ln, then you’ll know that James Jack’s ride to the Continental Congress wasn’t smooth and flat.
Hill repeats are in order with a little something extra.
See you in the gloom!
While Whiplash enjoyed warmed blankies and Hydrox cookies on L&D (#ExcuseBag) your local meatheaded, smokehooved yogi took the Q. Clinical jargon and surgically precise movements were replaced with a blunt force trauma approach: “Stretch until your arse splits open or you rupture a disc.” If ever a workout needed a disclaimer it was this one.
Having recently learned what the hip flexors are and that professional sitting men have a rather shabby pair, the goal was to loosen them up a bit. For the uninitiated, the hip flexor is the muscle that connects the lower anterior abdominus area with the upper flabby thigh region. What happens is this: when you’re on the sit biscuit all day working, driving, watching the telly and whatnot, the hip flexors are in a near-permanent state of flexion (what the pros call “scrunched up”). This results in deactivated glutes, a forward-tilting pelvis, lower back pain and tight hammies, among other things. Functionally speaking, the chair is killing your squat form and/or your ability to take a poop in the woods (or, if you’re Splinter, front yards in Piper Glen).
If I’ve learned anything from Byron, it’s that you never go on TV dressed as a pirate: http://www.youtube.com/watch?v=FNMoVo_Fkng I’ve also learned that you should work opposing body part–so, in addition to the hip flexors, we worked the hamstrings.
The WARM UP was something along these lines:
THANG (more or less, and probably not in the right order)
MOLESKIN
ANNOUNCEMENT
Only one: sign up for the Mud Run by July 15.
Spottswoode: Remember, there is no “I” in “[Wiggler]”.
Intelligence: [pause] Yes, there is.
Be a team player – join The Wiggler 6:00 am Tuesday – corner of Foxcroft and Rothwood – World Police pace…
**Team America: World Police
The World Cup may not be over, but the USA is out, so Smash and I figured it was time for a little football training camp. 20 strong skill players posted for the beatdown.
As promised in the backblast we started with a little fun at 5:27. The pax broke into two lines, one of QB’s and one of WR’s. The WR’s had to run a 10 yard cross route. Each pass caught subtracted 2 Burpees from the workout. 5 passes were caught (We hit on 50%, not bad for 5:27am). Then we headed off.
The Thang:
Warmed up with 2 laps around parking lot, Second lap we yelled at Steinbrenner and his 2.0’s to join us while mixing in high knees, butt kickers, Karaoke R and Karaoke L.
SSH x 20 IC
Merkins x 20 civilian count
IW x 20 IC
Burpees, we started with 25, 5 passes were caught subtracting 10 Burpees, so: 15 Burpees OYO.
Mosey to track
1 laps of Indian runs
followed by Rosalita x 20 IC
Run a lap and do exercises at the corners,
Exercises, 10x of each:
LBC’s
Merkins
Squats
Carolina Dry Docks
Plankorama with Fireman Ed.
Repeato, at fellowship pace to keep the Pax together.
Flutter x 20 IC
Hand it off to Smash:
Mosey to the bleachers for some circuit work:
Dips x 15
Incline Merkins x 15
Squats x 15
Rinse and Repeat
Enter the baseball field for a little Left Right Center.
Run into Left Field for 10 Wide arm Merkins
Run back to home plate
Run into center field for 10 Merkins
Run back to home plate
Run to right field for 10 CDD’s
Run back to Home plate.
Repeato with
Jump Squats, regular squats and jump lunges.
Hustle back to the parking lot for COT
Q checks the watch and we still have 30 seconds, so 11 Rosalita’s IC.
Done.
Moleskine:
-YHC fulfilled my promise to big top and wore the Lion shirt for my VQ.
-When we started at 5:27 I heard “Does this mean we get out early?”-On the Indian run Big Top sounded off with his trademark whistle…Whoo Whoo trains a com in!
-Dora counting in Spanish on Rosalita was a crowd favorite.
-While we were going through the circuits we noticed two fawns in another field. There was talk of the next exercise being catch and release.
-Bieber and Jeter, Steinbrenner’s 2.1 and 2.3 were killing it out there.
-Lots of refusenik on the jump lunges, thankfully they were cut short when Smash checked his watch.
-Whitesnake, third post, keep going brother!
It was an honor to lead you guys and have my first Q at the site of my first post 3 months ago. , Everyone worked hard and did a great job out there.
Announcements:
Mud Run, Sign up this week. If you have questions hit up Gummy.
F3 Dads this Saturday at Col. Francis Beatty Park. Alf on Q.
F3 Dad’s camp, sign up if interested.
Sparse crowd given that there were a few convergence workouts around Charlotte and many regulars away for the weekend. Neverthelss, we carried on to work out the over indulgences from July 4 BBQ’s…
Warmup: SSH X 25, Merkins X 15, Squats X 20, Reverse Lunge X 20, Mountain Climbers X 20.
Workout: Began on knee wall by the lake. Jump-ups X 10 + Step ups X 20; Dips X 20, Incline Merkins X 15. 5 X Manmaker Burpees. Lap around the lake. Repeat exercises but replaced Inclines with Derkins. 8 X Manmaker Burpees.
Mary on the knee wall with legs elevted to increase intensity (20 reps in cadence): LBCs, Flutter, Dolly, Bicycle, Heels to Heaven, Mason Twist, Protracter.
Mosey to fitness trail. 30 Chin-ups; 60 Merkins, 75 Squats broken up into 3 sets with reps of 10, 20, & 25, respectively.
Mosey to street; Sprints to the bridge (about 200 yards). People’s Chair with overhead press on the bridge. Run to the bottom. Bunny hop, lunges, backward run, and sprint to the bridge. 25 LBC’s. Run back to the Vine with detour around the lake. Finished with 30 sec 6-inch merkin hold.
No July 4th hangover at Foxhole. We hit the ground running this morning:
Warmup: Lap around the parking lot. Squat X 20, SSH X 20, Mountain Climber X 20, Imperil Walker X 20, Merkins X 30. Mosey to soccer field for Circle of Pain…
Workout: 2H Swing X 20, Squat,Curl, Press X 10 ea arm, Upright Row X 20, Plank Merkins X 20 (1 hand on Kettel Bell – rotate hands in plank position), Goblet Squats X 20. Sprints: 4 X 50 yards.
Reverse lunge w/KB swing between legs X 20, bent over 1 arm lat rows X 20, tricept extension X 20, 2 sets hammer curls X 20, Romanian Dead Lift X 20. Sprints 2 X 50 yards.
Mosey to jungle gyms: 2 sets plank rows X 20; 2 sets Dips with KB in lap X 20. Mosey to school building for 8 minutes of People’s Chair with Kettel Bell holds, rows overhead presses, and short sprints (recovery) between the buildings.
Mary: Used the benches for elevation to increase intensity. All in cadence for 20 count: LBC’s, Dolly w/KB press, Flutter w/KB press, Bicycle, Heels to Heaven, Protracter.
Mosey back to parking lot for short sprints with Merkins in between 3 X 15.
How did you become a part of F3 Nation?
It usually starts with the EH. For me it was multiple EH’s before I finally gave in, but I am thankful my brothers (Little W, Hannibal, Young Love, Doc, Barker) didn’t give up. So, who do you know that needs a headlock? Who have you been asking that needs to be re-engaged, encouraged to join the fun? Think of those you hung out with on the 4th, someone who said they would consider it. Follow up and get them out this week, and don’t just encourage them to go, encourage them to come with you. Bringing an FNG to the right workout is key to making it stick, and for many people a workout like Base Camp or Peak 51 would be a great intro to F3 nation. So, text your buddy and tell him you will meet him in the gloom.
Smash and YHC are on Q at Base Camp tomorrow, come join us. We can promise it will be fun…for at least two of us.
By the way, we will be circling the wagons in the SCMS parking lot at 5:27 for a little pre-workout fun. If you are not there, don’t worry, but I will say those not present are putting their trust in their fellow PAX.
Clear Eyes, Full Hearts, Can’t Lose.
9 PAX converged on the fields of Olde Providence to test themselves and push their limits. Here’s how they did it:
The Thang
Grab your kettlebell, mosey to the open field, drop ’em, and circle up!
COP
Sufficiently warmed and loosened, mosey to the playground
Cindy
Mosey back to open field to catch our breath with Mary
Mary
Breath caught, mosey to the small ball field opposite the playground, grabbing your kettlebell on the way.
Armor Builders
Single KB Work
Agility Work
Mosey to parking lot
COT
Announcements:
Moleskin:
Great work, guys! As Strange Brew likes to say, “it’s moderate, but it ain’t easy.” He wasn’t out here today, but it’s a safe bet that he would have said that at least once today! While easily modifiable, up or down, the CrossFit Cindy benchmark workout is easily the hardest workout done regularly at Ascent, and the KB’s are always challenging too, especially after Cindy. T-claps to all for pushing yourselves today!
The mumble chatter started early, during YHC’s disclosure while SSH’ing (lost my count #amateur), and continuing throughout. Much more fun that #sadclowning in a #fern somewhere. YHC overheard one comment, something to the effect of, “after Cindy and now Mary, I’m not sure I want to meet anymore ladies of Ascent!” Well said!
Since Ascent launched last August, we’ve ran the Cindy workout quarterly to assess ourselves and see how we’re progressing. YHC can attest to improving each and every time, and it’s likely you all have as well. Special shout out to Crabcake, who set the new Ascent record of 20 rounds in 20 minutes! That’s equivalent to The Murph, less the running! (YHC had the former record of 18, surpassing that with 19 today, but behind Crabcake!) Keep it up, guys!
Thanks to the Olympus pax for converging with us at Ascent today. Hopefully you got your money’s worth today.
Aye.
Several SFs were firmly planted in the blessed free soil and 63 All-Americans broke into 3 groups for 3 distinct doses of pain.
The Thang:
COP
SSH x 25
Merkin x 15
Squat x 25
Diamond x 10
Wide Arm x 10
Plankorama
Count off by 3’s to split into 3 groups
Group 1 w/Hops, Group 2 w/Dora, Group 3 w/Bulldog.
Groups rotate through each pain station.
Hops’ Painstation:
75% run down the pitch – 50 yards
75% run back
AYG run down
AYG run back
Slow flutter x 13
Backwards run down. Backwards run back.
Knee Up x 13
High Knees down. Buttkickers back.
Karaoke down. Karaoke back.
Dolly x 13
5’s on the Hill. Jump Squats & Burpees.
Dora’s Painstation:
Mosey to the kitty litter (sand volleyball courts) to meet several special ladies for a SPEARHEAD-led round of good ol’ Log PT. The boys were introduced to “Susan” and “Daisy,” a sectioned telephone pole and a sectioned log whose pieces are chained together, and their little sisters “pole” and “tree.” After a safety briefing and form demonstration, the wooden awfulness did commence as such:
Olympus and Ascent are converging this Saturday, July 5th, 0700 at Olde Providence Elementary.
The workout will accommodate all pax, from moderate to Mr Olympus, with a Weinke that is easily scalable to suit your needs.
The first 1/2 of the workout, we’ll run our quarterly baseline test, Cindy. 20 minutes are put on the clock, and the pax does as many rounds of 5 pullups, 10 pushups, and 15 squats as possible. (20 rounds, 1 per minute = The Murph, less the running) This is easily scalable down, by taking more breaks or altering the pullups for example, or scalable up by increasing the speed of rounds.
The second 1/2 of the workout, we’ll mix in some kettlebells, light running, and agility drills.
All of the above set to music.
Bring your KB’s.
Aye!