The shovel flag was planted firmly into the soil at SCMS for another installment of #F3DeathValley. During some good-natured Twitter banter last night, the Q mentioned #CenturyClub. Here’s what it meant:
The Thang
Little baby jog around the parking lot while a few stragglers made their way in. Circle up in the parking lot for COP:
Run down the bleachers between the baseball fields for some pain stations:
Some plank work…RAH, RLH, LAH, LLH…10 more Merkins OYO.
Run over to the football field. Find a partner (size does not matter) and line up on the goal line:
Run a cool down lap around the track and then up to the parking lot for COT.
Moleskin
The Pax listing at DV always reads like a Who’s Who of Area 51. So the nerves always run a little higher for the Q here. These guys are serious, as evidenced by a text message from a Brit that said “Rubbish” after YHC soft committed to the pre-KB workout. That same Brit accused YHC of fartsacking for showing up at 0515 for the last couple of sets of the KB. Plenty of guys at the pre-KB…couldn’t remember them all so no one got credit above…but sound off in the comments if you have some strong desire to be noticed for your brute strength. YHC will note that Splinter was there for pre-KB but had to leave before the workout because his M has running club on Wednesday…sounds like an excuse to me after he got the easy #Weinke banter going on Twitter last night. YHC wonders if his M is as delicate with her running shoes as he is with his. Also there early was Radar, doing weird things with his foam roller, a tennis ball and YHC’s rolling stick. Spackler joined in on that too and now YHC has to buy a new rolling stick.
We did COP at the front of the parking lot right at the entrance. Mall Cop, suffering from intestinal non-compliance this morning, came barreling in late and almost took out a few Pax. Think he had to swerve off in the grass for a bit…but it enabled him to show off the impeccable handling and off road capabilities of his new Subaru. Was he wearing #Birkenstocks too?
The Bear Squats were a crowd favorite…not just good for a Saturday night but also a Wednesday morning. If you can get past how they look, they do give the quads a good stinging. During the pain stations, YHC also heard complaints about low heart rates. So we fixed that once we got to the football field with the 100s and sprints. What soccer guys lack in manliness they compensate for with speed. Also, YHC found out that Sussudio is one fast old guy. #Respect
The 10×10 was fun as always. A tough choice between that or the 100s with burpees. Stagecoach spoke for the Pax and chose 10×10…which was probably wise, as it is never very fun to do burpees and then have to sprint. Busch did LBCs waiting for the next minute to start. On the last set, Mermaid showed off with his patented double-press, double-jump burpees. Spackler maybe did 10 burpees during the entire 10 minutes.
All the Pax worked hard this morning. There were no 10 counts. Strong effort indeed. Always a pleasure to lead this group…thanks for the opportunity Stagecoach.
Announcements
The Thang: Mosey to the front parking lot for COP and…..
SSH x 25 w/Merkin X 5
IW X 25 w/Merkins X10 + Plank + Peter Parker X 10
Russian Twist X 25 w/Merkins X10 + Plank + PP X 10 + Plank + Wide Arm X10
Russian Twist X20 + Knee-Ups X20 w/Merkins X10 + Plank + PP X 10 + Plank + WA X10 + Plank walk
LBC X51 w/Merkin Wave X 9 with 1 @ 6 inch for good measure
Mosey to soccer field top of hill on belly and following X3…..
Sprint length of field (audibled to half field for lap 2 and 3) + bear crawl up hill and…
Squats X20 / Jump Squat X20 / LBC’s X 30
Mosey to the pavilion and……
Peoples chair + inverted single handed planks X3
10 “recovery” burpees
Return to start point and…..
IC Dolly X25 / Flutter X20 / OYO LBC X 50
Moleskin:
A very strong effort across the board at Anvil this morning. QIC noted that Young Love, Baracus, Champaign, and Abacus were actively engaged in an intense kettle bell pre-work as the rest of the Pax arrived for an 0530 start – nice!
Abba sent us into the day with a thoughtful and meaningful reflection. Thank you Abba.
Great work was put in by ALL. Thank you for letting me lead today.
Announcements:
Barracus: Reminded the PAX that with the return of great weather to reach out to any F3 colleagues we have not seen in awhile and encourage them to return to the FOG ( FOG = fellowship of the gloom).
Champaign: May 15th deadline for F3 golf tournament; please see details on F3.com
7 PAX gathered around the SF as the clock approached 0700. After a brief disclaimer by YHC we headed out for another round of fun at Area 51. Led the PAX on a short jog around the soccer fields and then circled up for COP:
Head over to light pole in center of fields for the Starfish:
Mosey over to sidewalk on other side of soccer fields:
Jog over to front of school for PC:
Time to move and off we went to other end of the school for BTW:
Enough of that nonsense, mosey to back playground for a little circuit work:
Time to take a little nature walk, so head over to trail
Wind our way around the back of the school and circle up for a little JW (DK request, YHC aims to please)
6 MOM (IC):
Head back to SF and launch point for COT
Naked Moleskin:
Announcements:
The virtual shovel flag was posted and 12 men gathered for a stroll down memory lane to remember some of the greatest hits F3 has to offer.
Ball of Man – Chelms gave the disclaimer, noting it was particularly relevant this am since his plan was still being developed. After a quick prayer, we got after it.
The Thang
Jog down to the track for a warm up lap and COP
Mini Yassou 800’s – Four sets of 800M at race pace and 400M recovery jog (4,800 meters). Reverse plank until all the Pax finish
Gather on the football field (European markings) for more hits
Four corners (run to each corner of field and perform 10 of called exercise)
Modified Beast – Sprint field stopping on way down and back at 25, 50, 25 for six counts of called exercise (36 total count each round)
Plank after each round with some extra credit thrown in (Elbows, Peter Parker, Parker Peter, Rock Hoppers, etc).
End line to end line sprints (slow squats in between each round)
Job back to starting point
Naked Moleskin
Great work by the PAX, My legs are smoked right now as we mixed it up pretty good with different exercises in between a lot of running. PH accused me of lip synching the greatest F3 hits. My singing may be taped but the workout was live and in person.
Spackler started mumbling something about the hour being too short and needing to extend another 15 minutes. I did note he played nurse to Gummy for a round of Yassou so maybe he just needed another 15 minutes to complete the workout the rest of the PAX already finished. Leroy can join him since he disappared for a water break in the middle of the Yassou portion of the program.
As always, it was an honor and privilege to lead such a great group this am. Definitely making me stronger as the group has some strong runners. Some of the other regulars need to step up and take a turn soon. I would suggest Frasier but am worried we might run a 1/2 marathon in an hour (or 1 hour 15 minutes for Spackler and Leroy).
Announcements:
Still time to sign up for F3 Golf. See weekly email blast and web site for everything else. Lots going on.
Swift launched at 0515 with 5 PAX from the Vine in Ballantyne. We dropped 1 and upon coming around at 0530 to pick up more PAX, no one at the Bagpipe COP wanted any of that.
The Thang:
The Moleskin:
Announcements in the Bagpipe backblast here.
25 of the best from the south CLT area posted for a good ole fashion skunkfest with a slight twist. Who knew a little thing could make such a difference. There a lesson in there somewhere. “grab a towel, follow me”
The Thang:
SSH x 25
Goblet Squat x 20
IW x 25
Towel Swing x 20 OYO (TR demo)
Stagger arm Merkins Rt x15, Lt x 15
Mosey -racked bells
Partner Up- like size bells
Farmer’s carry Catch me if you can- wrap towel around bell handles
Combined KB weight of 70 or less: 7 burpees; >70 5 burpees
Plankarama until all are back.
Hill work (with Partners) PT #1 does said exercise until PT#2 returns from hill; flapjack until reps are complete:
50 seated should presses (alternate arms)
100 Towel swings
100 goblet squats
100 lawnmowers
Farmer’s carry Catch me if you can- wrap towel around bell handles back to Flagpole with 10 LBC’s
Mary:
Dolly press x 15
LBC x 20
Flutter press x 15
LBC x 20
COT
Moleskin:
YHC hopes the pax enjoyed the slight variation of a typical Skunk workout. Hold on to that towel for future skunks.
Here’s the link to the Towel swing demo that TR explained this am. https://www.youtube.com/watch?v=kec1cOmY74A Thanks TR for your help. Maybe you should get all inked up like that dude. #hellsangel
Tclaps to Cole Slaw (FNG to Skunk), strong work and to MMMBop for returning from last week. here we go with that song stuck in our heads again….
Our resident dancing Nebraskan, Bugeater, will turn 41 tomorrow. He made it a point to let us all know. So, who’s got something in store for him tomorrow when/if he posts.
Warmer mornings for the pax will get the sweat pouring quicker. Or at least that is the goal. Reach out to the guys you haven’t seen in a while and EH them back to the herd.
Great sendoff by Busch, reminder to all of us of our responsiblity as fathers to lead, especially our sons. #menofcourage
Announcements:
F3 Golf- sign up. And see Harley if you commited to contribute to the Skunkworks sponsored Hole, which will be the toughest hole on the course obviously. #fasttwitchpoke
F3 Dads- coming in June, get the 2.0s fired up. It’s a fun time for all. See Header if you would like to help Q
A sparse crowd showed up for Foxhole and noticeably absent was the co sight Q a/k/a Market Timer. Was he celebrating Cinco de Mayo really early? All is fair and love and war and Mr. Timer himself called me out for missing Stonehenge on his Saturday Q. In full disclosure, I had a little too much fun on Fri night which I tend to do sometimes but I usually post anyway. Anyhow, there was a nice workout on Monday morning enjoyed by the few who showed. Here we go…
Warmup: Lap around parking lot; SSH X 25, Imperial Walker X 25, Squats X 25, Merkins X 15 – all in F3 cadence. Mosy to jungle gym area.
Workout: 5 Sets of 3 different exercises using the kettle bell including legs, presses, and arms (15 reps for each exercise): 1st set: Goblet squats, bicep curls, 2 arms overhead press. 2nd set: Reverse lunge with kb twist at waist level, tricep extension, 1 arm press (8 each arm). 3rd set: Romanian dead lifts, bicep curls, diamond merkins. 4th set: Squats, tricep extensions, upright rows. 5th set: Romainian dead lifts, 1 arm curl + overahead pres (8 each arm).
Mosey to center of school where we broke in some brand new wooden benches with a repeat of the theme of 3 different exercises for 3 sets and 15 reps each: dips with kb in lap, step ups with kb held at waist and 1 set overhead, 1 arm bent over rows (repeated all exercises 3 times).
Used the two sides of the school buildings for a set of people’s chair (1 minute holds). On 1 end, we used the kettle bell for various exercises while holding people’s chair (sack draggers, 1-arm curls, overhead press, upright rows). Between each set, sprint to other building without kettle bell for 1 minute people’s chair with combination of overhead presses in cadence (30).
Returned to the benches for sets of Mary while lying flat on the benches with feet elevated. 20 reps each in cadence of LBC, Dolly, Flutter, Freddie Mercury, and Heels to Heaven.
Finished with a lap around the parking lot with kettle bells stopping at islands for Merkins. 50 total. With 1 minute left, finished with plank and 6 inches for a 10 count.
27 showed up for the Bagpipe / Swift combo. 4 peeled off for Swift, the rest stayed with bagpipe and got a good kicking.
The Thang
Mosey to Wells Fargo for disclaimer and warm up: Plank, 30 Side Straddle Hop, 25 Mountain Climber, 20 Imperial Walker.
Mosey to parking lot for Merkin Countdown. 10 merkins, 5 seconds plank, 9 merkins, 5 seconds plank…. 8,7,6,5,4,3,2,1. Finish with 10 merkins on your own.
Mosey to Loch Ness wall. 12 slow durkins, 12 slow dips, 15 jump ups. Jog around lake. Repeato.
Mosey to bottom of Dunreggan Brae (the hill up to the bridge over 521). 5 burpees in a 6-count cadence. Sprint to top of hill. Plank, then 20 squats. Back to bottom of hill. Repeato with 10 burpees.
Mosey back to Loch Ness. Merkin Mary Madness. 2 merkins, 20 flutter, 4 merkins, 20 dolly, 6 merkins, 20 heels to heavens, 8 merkins, 20 rosalitas, 10 merkins, 20 right side raise, 8 merkins, 20 left side raise, 6 merkins, 20 little baby crunch, 4 merkins, 10 bicycles, 2 merkins, 10 slow bicycles.
Mosey back to Vine for COT.
Moleskin
– Chipotle 1 year anniversary today. Yeah Chippy!
– Madame Tussaud maiden Q tomorrow at the Maul. Frehley was poking the bear so we will see what happens.
– Swift starts at 5:15am with a warm up run, then circles back to the Vine for a 5:30 start.
– That’s it. Great workout.
24 posted strong on Monday. Wake & Quake at DMZ.
The Thang:
Run to CMS for warm up: SSH x 25 / Imperial Walker x 20 / Mountain Climber x 20 / Diamond x 20 / Knee Slappers – Drop for Merkin and Arm Press x 5, 10, 15, 10
Mosey to Football Field
Partner 1 Run / Partner 2 Knee Up, Switch. Repeat: Flutters, Russian Twist, LBC
All run with exercise at 25/50/25/End, run back: Carolina Dry Dock x 10, Merkin x 10, Burpee x 5
Mosey to Hill for 11s with Merkin at top, Squats at bottom
Prisoner Chair, Ball to Wall Press x 10, Repeat
Back to COP for Mary: Sunrise, Rashard, and …was it One Eye?
Moleskin:
PAX enjoyed the knee slappers so much they decided to do more instead of the knee up on the field. Of course it could have been Hamlet’s obsession with the word knee slapper.
Great mumble chatter. Why was everyone in such a good mood?
Sign up for F3 Golf
FOD
So with all of the folks showing up in force lately for the Race City, there has been some repeat exercises…… Back to the basics was…Fun?… No rocks, no kettle bells… just plain ol you vs. you
Mosey around the church with some dynamic warmup included…. butt kickers, high knees, goose steppers, or “Goat kickers”
straight into initial cop…
SSH x 30 IC
Mt Climber x 25 IC
Merkins x 15IC
WWII x 15 IC
HERE WE GO WITH THE REAL THANG
Suicides in the parking lot
at parking spaces, skip first ’cause it’ bee tooooo easy…
run to second line, do 5 burpees, come back
run to third line, do 10 Merkins, run back
run to fourth line and do 6 burpees, come back
run to fifth line and do 10 merkins, run back
run to sixth line and do 7 burpees….. you get the idea…. until 10 burpees were completed….
BS calls were heard, and ignored…
Mosey to School across the street for:
Hill work:
backward bear crawl UP the hill, 10 Slow deep squats in cadence at the top…crab walk down the hill, 15 CDD at the bottom
bear crawl up the hill, 10 slow deep squats in cadence at the top… backward crabwalk down the hill, 10 Scorpion dry docks 1 leg, swap leg for 10 more scorpion dry docks on the other leg…
Bunny hop up and down the stairs three times
high knees up and down the stairs three times
Run back to parking lot
Mary:
LBC slowly with hips up x 15IC
Plank for 2 minutes
x’s and o’s x 10 IC
pillow talk x 10 each side IC
-Great to have some nice warm weather to sweat it all out in the am….
-Big Mean AND Chief both on a Monday!?! Great to see you
-not too many fans of the Burpee ladder suicide…. may need to do that again sometime…