A baker’s dozen ignored the weather alerts and were rewarded with a break in the radar. The VSF was planted and off we went.
Start with a short mosey to the other end of the parking lot while we wait for DK, who was coming in hot on two wheels.
COP:
Line up in a single file line for our field trip. Indian run down to Rosecliff Drive. Jog down the hill to the speed bump.
She-Hate-Me:
Run back to DV lot. Circle up for a little Mary:
Moleskin:
Announcements:
— Posted on behalf of Mermaid
Inclement weather mostly held off. On the lookout for lightning. A little bit of rain made for really nice conditions. KB group (Spackler, Champagne, Abacus, PHaze) sat in car and watched lightning rather than swing the iron. Smart move gentlemen. Many more KB opportunities await.
Thang:
Mosey around entire church back to launch point with a stop at 3/4 mark for COP under entrance cover:
COP
10 burpees OYO
Merkin x20 in cadence
Mountain climber x25 in cadence
10 burpees OYO
Mosey to hill at soccer fields
Triple Nickel
Merkin (5 regular at top/5 wide at bottom/5x)
Plank to wait for PAX
Plank-o-rama: RAH/RLH/Swap/6 inches/10 count/5 merkin
Mosey to long parking lot in front of building
Partner up
Partner run exchanges
Partner 1 run to 5th island while partner 2 does called exercise
Flapjack to called number
1-120 merkin
2-60 burpees
Mosey to rock pile
Grab a good size rock
30 rock squat (IC)
Bicep curl x20 (IC)
Shoulder press x20 (IC)
Carolina Dry Dock x20 (IC)
Shoulder press x20 (IC)
Carolina Dry Dock x20 (IC)
Bicep curl x20 (IC)
20 rock squat (IC)
Drop rock at pile
10 count to recover
Mosey to pavilion
People’s Chair: Arms out front/20 count/Air Press x60
3 exercise set: Step up/Dip/Derkin X 15
Mosey to soccer field hill
Hill run tabata
60 seconds up and down/20 seconds rest x3 (4 minute total): Sprint up/Mosey back down
Mosey to launch lot for Mary
Heals to Heaven x15 (IC)
Bicycle x30
10 burpees OYO
Moleskin:
KB group slightly reluctant after sitting and watching the lightning show for 30 minutes rather than getting massive through KB work. Agreed to head out and be on lookout for lightning. Plan was to go as long as it was safe. No reason to put anyone in danger. YHC made sure to mention the disclaimer. We got lucky and were dealt a little bit of rain and a lot of humidity. Great conditions for a workout that kept us on the move. 2.2 miles total run. Plenty of burpees and merkins, YHC favorites. Spackler, at one point, indicated that we should pick up the run pace, but YHC not nearly the running man that Spackler is. Hence, merkins and burpees. Great work by all PAX out there today. Very strong hill work by Cane, Spackler, Abacus, Purple Haze. As always, a pleasure and a blessing to be able to lead a fine group of men. YHC took group out in BOM.
Announcements:
•Sign up for F3 golf. Visit the website or check the weekly email for the links. Do it now if you can make it.
•New moderate workout starts tomorrow at Matthews Elementary. Peak 51.
Swift launched the 2nd ever Speed workout at the Ballantyne AO this week. 5 PAX showed up for the 0515 option to get in a little more warmup and running drills (about 1mile). The full action started at 0530 with 6 more PAX to head over to the Bull Ring.
The Thang:
Moleskin:
Announcements covered in the Bagpipe backblast.
31 Pax total entered the gloom this morning for the Bagpipe/Swift combination workout. As the temperature increases, so does the size of the Pax. Great to see everyone.
Bagpipe
The thang;
Mosey through the maze of building (that all look the same) to a parking lot with a fountain in the center.
Warm up
SSHs-25
Squats-20
Imperial Walkers-25
Mountain Climbers-25
Hand Release Merkins-20
Navigate the path between building X and building Z.
Bear Crawl on concrete and lunge walk on asphalt (with some variation around the fountain).
Mosey a lap around the parking lot and head back up the path.
Bear Crawl on concrete, lunge walk on asphalt, crab walk variation around the fountain.
Mosey to another parking lot that looks like every other for some pusherama.
Diamond Merkins-10
Wide Arm Merkins-10
Squats-20
Stagger Right-8
Stagger Left-8
YHC still needs some work in the Merkin department to get back up to speed.
Cobains for the loss of direction, YHC had to rely on some of the Bagpipe veterans for direction at this point.
Mosey to one more parking lot for some Mary
Flutters-25
Rosalitas-20
Knee ups-10
LBCs-20
Dollies-20
Moleskin;
Brisket lent some direction towards the COT until your Q picked up the trail of the Swift pax to get him back in the direction of the COT. Another Cobain to the guys at the Six for loosing you momentarily. YHC is still in admittedly in the midst of his 10,000 fails. The workout was scripted using google maps, and a few audibles needed to be called once direction was lost. Hopefully nobody was shorty on their Tuesday morning downpainment.
Great effort this morning men!
The Downies will be introduced to Bagpipe once YHC becomes more familiar with terrain.
Extra credit for Swift can be earned by posting at 5:15.
Twenty eight menfolk, including 1 FNG, threw common sense and claims of damages to the curb. Shuffle to the lower lot…about 50 yards out, I notice Bugeater’s “My First Kettlebell” (by Mattel) and call out a switch for the remainder of the mosey.
Reunite with your KB (and it feels so good), flap about to get loose, run around the church, then get at it.
ROUND 1
ROUND 2
ROUND 3
ROUND 4
ROUND 5
ROUND 6 – Pax Choice
ROUND 7
Shuffle back to COT. Burpees for a bit until Q returns.
COT
MOLESKIN
ANNOUNCEMENTS
12 pax busted another full hour of #F3FastTwitch this morning.
The Thang:
Run to Davie Park 80%+ speed
Brief COP: merkins, squats, MCs
Partner up; partner one runs lap down to gate and back around lot; partner 2: 20 derkins, 20 dips, 9 pull-ups; flapjack; 2X
Mosey back down to gate
Sprint to each light post; 5 merkins at each post; continue into the bottom lot
Indian run back to school and down to track
The Runaround: Partner 1 sprint suicide goalpost-to-goalpost; Partner 2 lap on track; flapjack; continue till Q calls it.
One lap cool-down;
Mary: 49 flutter kicks
10 burpees OYO
Total distance: 5.5 mi
Moleskine:
Announcements:
9 PAX posted at The Matrix on a damp morning, but the rain held off for most of the workout cranked up to 11.
This was YHC’s first post in 4 weeks as I tried to get this hamstring to recover. Horseheeaad was originally on the docket, but pulled up lame with a bum shoulder, so we sent him to the glue factory. YHC and Uncle Leo drew straws for the least injured would Q. I won and so did the PAX.
The Thang:
COP:
The Business:
Mosey down field, grab a cinder block and line up on the sidewalk.
3 Rounds of 11’s between sidewalk and lamppost with plank-o-rama between rounds.
Round 1: Thrusters with block and Burpees (Thruster = Squat with block at chest and push block to overhead press while standing up)
Round 2: Triceps extensions with block and Diamond Merkins
Round 3: Shoulder Presses with block and CDD’s
Drop off blocks and mosey to playground for a quick 10 pull-ups, 20 merkins, and 30 dips.
Circle up for Mary:
LBC’s x 25 (IC)
Flutter x 30 (IC)
Dolly x 20 (IC)
Elbow Plank for 1 minute.
Moleskine:
It was good to be out in the gloom again after a little time off and great to see 3 relatively new PAX in Hairball, Cole Slaw and Schnitzel. During the little break I had I thought about how I wanted to up the intensity at The Matrix. So why stop at 10 when you can go to 11? 11’s it was. The 11’s seemed like a great idea on the weinke but that combo of thrusters and burpees hurt real bad. So I’ll bring them back another day.
O’Tannenbaum was LIFO today and Floor Slapper was way early. If those two both ever get there prior to the start, surely armageddon is upon us.
Always and honor to lead the PAX and thanks to Floor Slapper for the send off.
-Alf
The only thing I remember in order was COP. After that, we did a bunch of stuff
that left me drained:
SSH x30
Imperial Walker x 20
Merkins x 15
Mountain Climbers x 20
Mosey to field for perimeter drills. Starting at midfield sideline, perform 1 KB exercise followed by random exercise. Run to corner, repeat around field stopping at 4 corners and midfield.
2 hand swings x 25
20 squats, jog to corner #1
2 hand overhead press x 15
10 merkins, jog to corner #2
Hammer curls x 15
10 merkins, jog to midfield along sideline
Upright rows x 15
10 burpees, jog to corner #3
Planks rows left x 15,
20 squats, to corner #4
Plank rows right x 15
20 Mountain Climbers, to midfield
Goblet squats x 20
10 merkins, back to corner #1
1 hand press left x 10
20 mountain climbers, to corner #2
1 hand press right x 10
10 burpees, to corner #3
1 hand swing left x 15
10 squat, to corner #4
1 hand swing right x 15
10 burpees, to corner #1
Standing rows x 15
20 mountain climbers, to midfield
Sumo squats x 15
10 burpees
From sideline, lunge walk w/ KB to midfield for Mary
LBCs x 20
Dolly/press x 20
Flutter/press x 20
Dying cockroach w/ KB x 15
Mason Twists x 10
Head back to parking lot:
2 hand swings x 20
Hammer curls x 15
Back to home, 10 merkins OYO
COT
Moleskin:
My plan for limited running turned into a half mile jog with our kettle bells as we lapped
the field a few times today. At least their was no humidity, so we all left dry and refreshed.
By breaking up the runs, everyone stayed together and hammered out all the drills. Solid
effort by all.
Announcements:
Good luck to Rock Thrill this weekend, representing A51 on the triathalon circuit.
HC for F3 Golf event
Reminder that Swift has started at Ballantyne Corp Park on Tuesdays, Bratwurst on Q.
May 17th – Stonehenge Doubledown. 6am Stonehenge, Run Ballantyne 5k/10k at 7:30am.
Select F3 in dropdown box for team division
https://jonesracingcompany.webconnex.com/runballantyne
#F3TheStand launches into a new book beginning this Friday. The book is titled “How God Makes Men” and it was written by Patrick Morley, who also wrote “Man in The Mirror”. Here is a description of the book and a brief chapter outline:
“How God Makes Men” takes ten epic stories of men from the Bible and explores ten principles, based on failures and successes, that show how God works in a man’s life to help him become the man God created him to be.
Chapter 1 – Abraham and the principle of believing God anyway
Chapter 2 – Joseph and the principle of the greater good
Chapter 3 – Moses and the principle of personal transformation
Chapter 4 – Gideon and the principle of the unexpected leader
Chapter 5 – David and the principle of correction
Chapter 6 – Solomon and the principle of success that matters
Chapter 7 – Nehemiah and the principle of the passionate calling
Chapter 8 – Job and the principle of suffering for no apparent reason
Chapter 9 – Peter and the principle of making disciples
Chapter 10 – Paul and the principle of a surrendered life
Ahead of us are the stories of 10 fascinating men from the Bible and how God used circumstances in each of their lives to shape them through these proven principles. Our discussion and fellowship as we gather together after our time in the gloom will uplifting. Make plans to join us each week. If you can’t make it each week…come as often as you can. We meet at 0630 in the Panera at Carmel/51, following #F3Centurion.
Here are some links for the book:
http://www.amazon.com/How-God-Makes-Men-Principles/dp/1601424620
http://www.barnesandnoble.com/w/how-god-makes-men-patrick-morley/1114701364?ean=9781601424624
We look forward to seeing you!
Champagne and Purple Haze
I don’t remember waking up, or getting there, but when I finally realized where I was, I realized I was standing in the parking lot of Carmel Neighborhood Park. I have no idea how I got there….but there I was. As I stood there wondering what happened and how my car was there, men just kept showing up – 21 in total. We milled around until some guy yells out “One minute”. One minute? Until what? I had no idea, but I was about to find out. He starts into some explanation about not being a professional, something indecipherable that sounded like someone was dead, and then says to follow him on a warm up run. Why? Where was he going? Curiosity got the better of me, so I jogged with the rest of them. We jogged what seemed like half a mile, and then he stopped. Told us to circle up. I was already there, so I did. It was like I’d been transported back to my old high school gym class or something. This man is calling out exercises in cadence: jumping jacks, push-ups, crunches, and some exercises I had never seen, something called wide arm merkins. They seemed like push-ups, just with your hands out wider. This funny looking thing called “Imperial Walkers”, but the whole time these men were just yelling at the guy in the middle of the circle. Hateful, awful things about how he couldn’t count. It was odd, and he laughed along, but it must have made him angry. We just didn’t know it at the time. Then the guy called another exercise he called the Boone LBC. I don’t know who Boone is, but I hate him. My sides ached. Then some “diamond merkin”, just a regular push-up but with your hands together. My arms were pretty sore by this point. Fortunately, he started running again…then stopped. Why? We all huddled together waiting on the explanation. The man called out, “The next exercise is….” And there was a pause, and we all thought, “yes…what? out with it, man! Tell us!” he continued, “…the SIX MINUTE MILE“. What? No freakin’ way! I can’t do that. It seemed like everyone else thought the same. There was confusion and chatter, and I could barely hear him tell us to run to the stop sign and back. Before I could voice my concern, he was gone. Sprinting up the parking lot, back toward the park where I’d found myself earlier. I felt like I didn’t have a choice. I ran as fast as I could. The road we took to get to the park, which seemed so flat, became a giant, long hill. My lungs burned, grasping for air. I ran and ran, then I turned around and ran some more. Two guys passed me. I wanted to push myself, to keep up with them…but I couldn’t. My legs were dead. They beat me back to the start. I am 3rd. It felt good, though. There was no rest for weary legs, though. At this moment, I began to hate this man. He told us to sit against the wall, something he called “The People’s Chair”, while we waited for everyone else. We sat what seemed like 2 minutes. My legs burned. He stood up – Ah, finally I though – a respite. Then he yelled at us “5 burpees on your own”. I followed the guy beside me and was barely finished when he called out “Balls to the Wall”. I was instantly confused. Everyone followed his instruction, walking on their hands with their feet up on the wall. We held it until he yelled “5 derkins – in cadence”. Blood rushed to my head, my arms already shaking as I tried to keep up. Gosh, that was awful. I couldn’t help but wonder “Out of all the parks in all the neighborhoods“, I got dumped into this one. I was beginning to really hate that man. With a quiet “follow me”, he jogged off. At this point, I wanted to stay, to do anything but follow him, but my car was the direction he was going….so I didn’t have much choice. I may have followed him with my feet, but I didn’t like it. He stopped at the end of the parking lot to explain that we would be running something called 7s on the hill with backwards runs, jump lunges at the top, and squats at the bottom. Like hell, I thought. I’m done with this. Then I saw the hill. It didn’t look that hard. We were close to the cars, and no one else quit, so I followed the group. Less than halfway through, I hated myself for not quitting, but not nearly as much as I hated this man. My quads burned on the backward runs up the “little” hill, and then jump lunges? I heard others speak of it in hushed tones, “Quadzilla” they whispered, as if saying the name could summon some monster. It was like this cruel man was laughing at us. My hate continued to grow. We jogged back to the cars. I thought we were done, but this guy directed us into the tennis courts. Tennis? Really? It was still dark outside, though not nearly as dark as his intentions. He told us to partner up, then directed us to partner wheelbarrow the width of both courts with 5 decline merkins (which I quickly learned really means push-up) at each white line. I quickly surveyed the courts and counted 9 lines. Some guy named Agony called out to me, and off I went, walking on my hands while he held my feet. The declines grew tougher. Just walking on my hands became tough as my shoulders burned. Hate continued to grow inside me for this nefarious man. We jogged back, and then for the first time all morning, I had what felt like a break. He told us to lay on our stomachs. To the best of my knowledge, I’ve never slept on a tennis court before, but I didn’t want to move. I wanted to curl up right there on that wet tennis court and sleep like I’d never slept before. Just as I got comfortable, the last guys finished, and he yelled at us again “Sprint to the end and back”. GO! Whether it was fright or not, I don’t know, but I ran. I ran as fast as I could go, so fast in fact that I almost slipped on the wet tennis court. When I finished, my lungs were burning again. “On your belly” I heard. Oh no – not again. But we did – I did. And when we were done with that, he told us to find our partner. Dread seized me. My shoulders couldn’t do that again. But what he had planned was worse. “Partner carry with 5 squats at each line!” It was at this point that I wanted to tackle him and beat him to death, but Agony jumped on my back. As I walked and squatted with a grown man on my back, my legs teetering beneath me, I planned my revenge. I just had to get him alone near the car. Agony awkwardly fell off as I teetered near the finish. With my plan in place, I jogged back, waiting for the moment of sweet, sweet revenge against this sadistic man. We switched, allowing our partners to experience the pain of partner squats. I watched perched on Agony’s back as man after man stopped to lunge walk. At this point, I thought a full mutiny was possible. Collectively, we could easily overpower him and dispose of the body in the park. Before the group could come to agreement, he said we had 2 more minutes for Mary. She had not made an appearance, and although I was exhausted, bordering on hallucinating, I hadn’t noticed any females in the group. Much to my surprise, he called for “Freddy Mercury”, which resembled riding a bicycle from your back. He called cadence while we all followed suit. Finally, he called for 10 double burpees (two push-ups, two jumps) on your own. I burned with an infernal rage. Mercifully, time was up. Unbeknownst to him, his time was nearly up. I walked to my car to grab a pen and paper, setting up my ruse to get him alone, and as I reached across the seat of the car to get the paper, I glanced in the rearview mirror. I jumped back and fell into the seat. How could this be? As I looked into the mirror, I saw that the man was me.
Moleskine:
Ok, so most everything is in that long, noir-esque paragraph. If you click the links, hopefully it will make more sense (click “out of all the neighborhoods…” link to understand why I wrote it this way, even though I wasn’t there – loved that back blast from Slaughter). I tried to bring in some of my most memorable, most hated moments from the now defunct “HeHateMe” workout at Latta.
Intel was a beast out there. I think he did the mile in about 5:40. Agony right there with him, who then started cheering everyone else to finish strong. I was about 5-10 seconds behind them. The entire mile all I kept thinking was “if you can’t do it, don’t Q-it”. Fortunately I made it. I think everyone made it back in under 8 minutes, so strong work from all.
Intel then went on to kill Quadzilla. Film Fest bested Agony in the partner wheel barrow race back. And Abba, who I’m pretty sure hasn’t posted in months, looked like he hadn’t missed a beat. Strong work, brothers!
Someone told me I “swung for the fences” in my backblast for The Rock. Hopefully it delivered. We ran out of time on the tennis courts, so sprints instead of the Nash Circuit. Maybe next time. Thanks to Skywalker for the Q and to everyone for pushing me out there! No scripture verse, but I was given a copy of this poem when I graduated college. It kind of fits here: