15 strong pax came out to the muggy gloom to get the day started right at Stonehenge. A subgroup of these pax met at 0530 for a KB session led by Honey Bee. Very strong work today fellas.
The Thang
Little Baby Jog to Ledge Lake
Twelve Days of Christmas
On the 1st day of Christmas, Dolphin said to do:
1 lap around Ledge Lake
On the 2nd day of Christmas, Dolphin said to do:
2 dozen Merkins, and
1 lap around Ledge Lake
On the 3rd day of Christmas, Dolphin said to do:
3 Imperial Walkers
2 dozen Merkins, and
1 lap around Ledge Lake
On the 4th day of Christmas, Dolphin said to do:
4 Jack Webbs
3 Imperial Walkers
2 dozen Merkins, and
1 lap around Ledge Lake
On the 5th day of Christmas, Dolphin said to do:
5 five counts
4 Jack Webbs
3 Imperial Walkers
2 dozen Merkins, and
1 lap around Ledge Lake at a pace comfortable for you.
On the 6th day of Christmas, Dolphin said to do:
6 Inverted Dips
5 five counts
4 Jack Webbs
3 Imperial Walkers
2 dozen Merkins, and
1 lap around Ledge Lake
Hereafter, we went to half laps because YHC was worried about getting everything done in time.
On the 7th day of Christmas, Dolphin said to do:
7 Prisoner Squats
6 Inverted Dips
5 five counts
4 Jack Webbs
3 Imperial Walkers
2 dozen Merkins, and
1 half lap around Ledge Lake
On the 8th day of Christmas, Dolphin said to do:
8 SSH (in cadence)
7 Prisoner Squats
6 Inverted Dips
5 five counts
4 Jack Webbs
3 Imperial Walkers
2 dozen Merkins, and
1 half lap around Ledge Lake
On the 9th day of Christmas, Dolphin said to do:
9 LBCs
8 SSH (in cadence)
7 Prisoner Squats
6 Inverted Dips
5 five counts
4 Jack Webbs
3 Imperial Walkers
2 dozen Merkins, and
1 half lap around Ledge Lake
On the 10th day of Christmas, Dolphin said to do:
10 Lunges
9 LBCs
8 SSH (in cadence)
7 Prisoner Squats
6 Inverted Dips
5 five counts
4 Jack Webbs
3 Imperial Walkers
2 dozen Merkins
1 half lap around Ledge Lake
On the 11th day of Christmas, Dolphin said to do:
11 Mountain Climbers
10 Lunges
9 LBCs
8 SSH (in cadence)
7 Prisoner Squats
6 Inverted Dips
5 five counts
4 Jack Webbs
3 Imperial Walkers
2 dozen Merkins, and
1 half lap around Ledge Lake
On the 12th day of Christmas, Dolphin said to do:
12 Burpees
11 Mountain Climbers
10 Lunges
9 LBCs
8 SSH (in cadence)
7 Prisoner Squats
6 Inverted Dips
5 five counts
4 Jack Webbs
3 Imperial Walkers
2 dozen Merkins, and
1 half lap around Ledge Lake
Upon finishing, YHC realized we could have completed in time without the half lap audible. So, I gave the pax a choice for make ups:
– 1 lap all you got
– 3 laps at comfortable pace
– 30 Burpees
Most took the 1 lap options with a couple opting for Burpees.
10 Burpees on your own
People’s Chair x 2:00
Little baby jog back to launch spot
COT
Moleskin:
– 3.5 miles, 288 Merkins and 80 Jack Webbs and that was just in the first four “days”… Ouch!
– This was a tough one and all the pax did great. Virtually no mumble chatter during the workout.
– YHC should have stuck with the plan and not done the audible on the running but we made up for it. However, the audible to include 5 five counts was most appreciated, especially by YHC.
– We finally have the Stonehenge shovel flag and it was proudly planted in the gloom this AM.
Announcements:
– F3 convergence at the Joe Davis 5K in Fort Mill. Stonehenge will be at the location prior to the race.
– F3 custom GORUCK Challenge coming in March. #beware. #embracethesuck
YHC was initially concerned that the power of the fartsack was too great, that the dutch oven effect had clouded the memory and rational thinking of the pax, but at 6:57 the pax were rolling in (the Tides obviously), Swiss Miss forsook his second cup of hot chocolate and showed up, Relo rolled in and then the pax were off, oh wait, two laps into the warm up and there is Scissorhands (wasn’t convinced that a man who just ran an entire marathon should post at Ascent but we welcome all!).
So off we went:
Jog 2 laps of the mini track
Jog to playground equipment for Partner Pullups (AMRAP +2) x 2 rounds
Jog to small football field
Circle up: ask for thoughts on crowd favourites for later
SSH x 20
IW x 20
Hand release Merkins x 10
Mountain Climbers x 10
Squats (low slow) x 10
CDD’s x 15
Apollo Ono’s x 10 (speed skater move side to side)
Crowd favourite, oh wait, there wasn’t one? in that case go with everyone’s favourite…
Burpees x 5
Peter Parker x 10
10 COUNT
Partner up:
Partner 1 runs to the benches by the baseball fields to do:
Dips x 15
Derkins (on knuckles for extra credit) x 10 (modify to inclines) Burpees x 5
Partner 2 Bear crawl (lunge walk to modify) to end of small football field and jogs back
Plank up for partner, then 10 partner sit ups (fist pump at the top)
Flapjack
10 COUNT
Audible to NOT repeat that one, turns out the bear crawl was a good distance, don’t worry, shoulders still smoked by the end
No drop jog to big football field for:
Mary:
Cross oblique crunch x 10 each side
Low Tide to lead/crush the pax with the remainder of the Mary
LBC’s x 20 (this was what was typed on the Weinke, seriously) but pax did 25
Flutter x 15 (LT modified to 20)
Dolly x 15 (LT modified to 20)
Heels to Heaven x 8
Crowd favourite? Protractor – called for by Scissorhands which was a good call, lead by LT which was a bad call (on YHC’s part)
10 COUNT
Burpees x 10
Playground equipment for:
She hate me for 5 min with:
10 Merkins
10 Low Slow Squats
10 Ski Abs
10 Dips
5 count to yourself
Race Low Tide to the small football field for (yes LT won):
Alternating 10 yards bear crawl, 5 yards crabwalk (lunging as needed)
Little track for Catch Me If You Can:
Round 1:
Partner 1 10 Merkins
Partner 2 jog the track (jog, not run, slow jog if needed)
Do 2 laps
Round 2:
Partner 1 5 Squats
Partner 2 jog the track backwards (remember, slow jog although this is easier to remember when going backwards), oh yeah, don’t run into anyone doing squats
Do 2 laps
10 COUNT
Jack Webb to 5 and back to 1
Surely we must be finished by now, Indian Run if not (we weren’t so 2 laps of Indian Run finished us off)
Moleskin:
The temp managed to drop 12F while were were out there, when we started She Hate Me it seems like it dropped 5F in 5 min. Serious effort by the pax today, especially Relo, he left it all out there I can tell you, he had to sit in his car for a few minutes to get enough breath to drive off but he pushed himself pretty hard, well done partner. Scissorhands was claiming a full recovery post his 26.2 mile jog around Charlotte a couple of weeks back, great accomplishment, great inspiration to the rest of the pax. Was a bit of a mistake to have Low Tide lead most of the Mary, the Protractor was a bit extended, I don’t mean for Ascent, I mean for any workout, YHC had to take 2 breaks to make it to the end, yikes, also the prescribed rep count on the Weinke were loosely adhered to (as in increased almost every time) but a strong lead by the younger Tide none the less! YHC was chastised for the pace of the initial 2 laps, we slowed it down after that but we did have to get warm after all. Great work today by the pax, Kotters to Swiss Miss, great to see you brother, it’s been a while. An honour to lead as always, wishing the pax a great Christmas season.
Announcements:
Jan 4th convergence and 5k
Dec 28th Ascent will be converging at the Rock
Formal T Claps to Scissorhands for this awesome marathon accomplishment
Thanks to High Tide for the thoughful prayer to send us off to coffeeteria
13, including 2×2.0s, assembled on the windy misty plain that is Area51 for some festive celebration of the season.
The THANG:
Little jog to the back lot
COP
20x SSH in cadence
20x IW in cadence
20x Mtn Climber in cadence
The Main Set:
12 exercises done in the pattern of 12 days of Christmas
1 lap around the field
2 Diamond Merkins (+1 Lap)
3 Jump Squats (+2 Dia Merkins + 1 Lap)
4 IW (+3 Jump Squats + 2 Dia Merkins + 1 Lap)
5 Burpees (+4 IW + … + 1 Lap)
6 Squats (+5 Burpess + … + 1 Lap)
7 SSH (+6 Squats + …+1 Lap)
8 Merkins (+7 SSH + … +1 Lap)
9 LBC (+8 Merkins + … + 1 Lap)
10 Mtn Climbers (+9 LBC + … +1 Lap)
11 Monkey Squats (+10 Mtn Climbers + … +1 Lap)
12 Merkins w/ 48 arm raises (11 Monkey Squats + … + 1 Lap)
8 Sets of Mary (in the ecumenical spirit)
20x LBC in candence
20x Dolly in cadence
10x R side LBC in cadence
10x L side LBC in cadence
20 x Freddie Mercury in cadence
10x R side CCVD in cadence
10x L side CVD in cadence
15 x Greg Lougais
Jog to the rock pile and pick your poison
15x curls, 15x shoulder press and 15x squats with rock
Repeat sequence with 10 count and 5 count
Indian Run to the far side of school for
1 minute People’s Chair + 10 decline Merkins
1 minute People’s Chair + 10 incline Merkins
1 minute People’s Chair + 10 Merkins
Slow mosey to track
1 Lap with 10 squats at corners
1 Laps shuffle, ½ facing in and ½ facing out
Jog to the main lot for COT
Moleskin
1) Kotters to Donkey Kong and glad to hear you’re in the hood now. Looking forward to seeing you more often
2) While it was gloomy outside and most of the PAX were in dark colors, we had O’Tannenbaum out front during the laps with a day-glo orange shirt – like Rudolph cutting through the mist
3) The 2.0’s are probably never going to sing the “12 Days of Christmas” the same way again
4) Thanks for the chance to lead. I always have a great time and hopfully the PAX enjoyed it too.
Announcements
Check out the website for info on BIllingsville holiday part donations
The shovel flag was eventually planted and 10 Pax launched into the mist for an assault on #F3DayZero. Gullah escaped the compound that is Olympus to take his turn at Q and with him came Southpaw, a return to #F3DayZero to kick all our tails. Here’s a summary of what we did today:
The Thang
Gullah Q
Run half a lap around the track and circle up in the far corner for COP:
Finish running the lap and line up on one end of the field for 11s. Run 100 yards, do 10 burpees, run back, do 1 LBC. Repeato for 9×2, 8×3…1×10. Finish with some plank work led by Stagecoach.
Mosey to playground for 1 round of 15 pullups, 10 knee raises and 20 incline merkins.
Purple Haze Q
Mosey to soccer field and partner up (size does not matter). Partner A grab two plastic picnic plates and attempts a hairburner on the wet grass to mid-point cone. This did not go well…audible to bear crawls. Partner B does squats until Partner A reaches mid-point then sprints to mid-point cone. Partner B bear crawls to end point. Partner A does squats until Partner B reaches end points then sprints to end point cone. Repeat on the way back.
All pax line up abreast and plank walk (left hand lead) to the mid-point. Switch to right hand lead at the mid-point and plank walk to the end point. Sprint back to the beginning.
Mosey to the rock pile. Grab two rocks of equal size and weight and circle up for:
Put back your rocks and circle up for Mary:
Done. COT.
Moleskine
8 pax showed up early for some cinderblock/sandbag or KB work led by Fireman Ed. Fireman Ed brought 2 cinderblocks but Radar threw his down after the first exercise and it broke into about 5 pieces. Radar apologized for breaking one of the blocks that he said Fireman Ed uses as a foundation for his mobile home and promptly got back to work using the sandbag. Matlock did all his work with a 50 pound KB…it looked akin to a wrecking ball…serving as redemption for the fact that we could hear his teacup poodle barking from inside his car while we worked out.
The Danner brothers were the only Pax not at the pre-KB workout. This meant 8 of us were there to see Whiplash walk up in what were called “pretty” shorts. He was accused of raiding his wife’s exercise clothes before coming out this morning.
Gullah, fresh off the Olympus compound, returned to Q DayZero. It was good to have him back and he delivered the pain. The 11s with the 100 yard runs in between seemed to last forever. Burpees + running = severe O2 dep. Southpaw, Gullah’s 2.0, returned as well…and he brought his usual out front effort.
Even though the plates were beta tested and passed, they were a failure in practice. YHC knew this was distinct possibility and immediately audibled to bear crawls. Still, it was a play that should have been changed at the line of scrimmage and YHC got a thumbs down and call of “epic fail” from YHC’s fellow site-Q.
A great group of guys out this morning. Everyone worked hard and Long Distance once again dominated the Pax with his plank walk.
Announcements
Christmas party tonight
Sign up for the Joe Davis Memorial 5K and convergence
Site Q’s: The Hoff and Byron.
At Olympus we are honored host a class called Kettle Bell 101 tomorrow morning at 07:00. Byron is a certified Kettle Bell Instructor and has offered to teach the proper kettle bell techiques at the beginning of our workout. The PAX has been asking for guidance on what the proper form is for the main kettle bell exerciese we use weekly at F3 and we’ve answered.
Now is the time to come and learn from one of the best!
The routine will begin with a Hoff warm up, followed by a 10 minute class of KB techniques by professor Byron, followed by a grueling routine that will promise to leave everyone smoked…then of course finished off with a few things from The Hoff.
Hope to see you all out there tomorrow
The Hoff and Byron
In celebration of 100 posts, YHC took the Q and retraced the steps of his very first post. Along the way we stopped for reflection, mumblechatter and some good old fashioned pain.
Note: The * above indicates presence at that first post on May 24th. My heartfelt thanks to you guys for welcoming me into the fold. (Note to Philmont – Chelms was Q the first time you showed up and originally named you something else but I don’t remember what it was)
The Thang
Early start by 1 minute. Already 4 minutes behind schedule. May 24th started 5 minutes early (just ask Runstopper)
Run up Little Ave to parking lot near Panera for COP. YHC narrated points of interest along the way. Not used to running at the front of the pack, but it definitely smelled better up there.
COP
SSH X 30
Burpees – 10
LBC X 30
Burpees – 10
Merkins X 20
Burpees – 10
Mosey to picnic tables at front of CCHS. Between each set, YHC recalled his feelings from that first post:
10 step ups each leg, 10 dips, 10 decline merkins
“At this point I was thinking, what is wrong with these people?”
10 step ups each leg, 15 dips, 15 decline merkins
“At this point I wondered, where are all the chicks?”
10 step ups each leg, 20 dips, 20 decline merkins
“At this point, I just laid face down on the cement and wanted to Cry”
For the final planking-ten-count, YHC threw a nice curve and counted in Roman numerals.
Mosey back to CCHS parking lot for the Devils Workout (6x6x6)
Six stops and six reps of called exercise while running down parking lot and back
Round 1 – Imperial Walkers
Round 2 – Knee ups
Round 3 – Merkins
Round 4 – Mountain climbers
Round 5 – Jumping lunges
Round 6 – Burpees (ouch)
Thanks to Chelms for leading inter-round planks for the overachievers.
Mosey to center of parking lot for some mary and some shoulder work.
Flutter kick X 20
Hold em
High flutter kick x 20
Hold em
Dolly x 20
Hold em
Diamonds x 10
Burpees x 3 (to get to the proper total)
Walmart shuffle back to start.
Several lessons learned about being Q:
– Need to learn how to count consistently. If you want to go to 30, don’t slow down at 20.
– Remember to say Recover, otherwise the masses will mumble.
– Don’t spend so much time looking at your Weinke. Next time just make it up as you go along.
COT:
Started with a few questions YHC asked of the pax, challenging them to remember what’s important: Have you spent more time reading backblasts this week than your Bible? We slap each other on the back and say good job, but do we do that to our kids every day?
Announcements:
Christmas Party Saturday Night @ Tiger Rags.
Joe Davis Resolution Run on Jan 4th. 34:18 is the time to beat if you don’t want to come in last for F3.
Please pray for Libby Jones, a child with Leukemia undergoing chemo and bone marrow transplants.
Consider making donaton to F3 Foundation to suppport holiday party at Billingsville and AG Middle School. See the post on the main page at the web site.
***
Quote: “Time stands still best in the moments that look suspiciously like ordinary life.”
There was nothing ordinary about the twelve fine fellas who joined up with twelve double downers for a forty five minute workout that seemed to last a lot longer…
THE THANG
Burpees while waiting for Fletch and Hairband.
Jog to church lot after lapping back for Hairband.
SSH x 20
IW x 20
Merkin pyramid up to 8 with 5 second holds
Sprint 5 hills
Squats x 20
Lunges x 20
Wide arm merkin pyramid up to 7 with 5 second holds
Sprint 3 hills
Backscratchers x 25
Obliique LBS x 10 each side
Diamond merkin pyramid up to 6 with 5 second holds
Sprint 1 hill
Mosey back to soccer field and partner up
Station 1 – 20 combined burpees and call “move” when done
Station 2 – tractor tire flips
Station 3 – shuttle runs
Station 4 – Carolina dry docks with head in tire
Station 5 – Partner decline merkins on tires with hand slaps
Station 6 – Mirror cone touches
Station 7 – Squat jumps with butt on tire
Station 8 – Russian twists with rock
Station 9 – Tire tri dips
Station 10 – pull ups
Repeato
Line up on end line behind partner
10 nose cone merkins – sprint length of field and partner goes
10 rockhoppers – sprint length of field and partner goes
10 diamond merkins with chest hitting cone – sprint length of field and partner goes
10 squat jumps touching cone on down – sprint length of field and partner goes
10 Turkish get ups alternating arms – sprint length of field and partner goes
10 merkin flys – sprint length of field and partner goes
Mary – 43 flutter kicks
COT
MOLESKIN
When you screech into the parking lot last and you see a group of lads doing burpees at your expense one would think you’d park up and join up with them as soon as humanly possible. That’s what Fletch did. Hairband not so much. Once we tapped out on the impromptu burpee punishment and jogged by Hairbands ride he was still fixing his rock style do and eye liner in the rear view mirror. It took the pax another lap for our guitar hero friend to finally feel that he was ready and looked the part to take to the Kevlar stage.
Moving on after the short man side straddle hops and the imperial “warkers” the pax were warm and ready for a beatdown that seemed to get lost in a time warp. The merkin pyramids (stolen from 49er) were tough on the chest and combined with the hills kept the lungs longing for o2 with even Fletch sucking wind. After three variations of the merkin pyramids and nine hill sprints it was 0542 by my watch – 12 minutes in. We headed to the soccer fields by 0544 and completed the first round of 10 stations by 0556. When time is going slow we go with “Repeato” and 10 more stations were completed by 0607. Plenty of time by GMT standards so some exercises and sprints took us to 0614 leaving a full 60 seconds of 43 flutter kicks representing what I thought was the War Daddy’s age. QIC made the mistake of forgetting that Susudio in his black catsuit had toppled Crabcake for the War Daddy award by topping the 50 barrier. Busch made the call to make up the difference but alas we were finally out of time.
Great to see Geraldo back after his KB injury and also Zip-A-Dee counting aloud after his many ailments! Pleasure leading and have a great weekend fellas!
Bulldog
6 started off and then we found number 7 down by the football field
The Thang:
SSH x 20
IW x 20
Slow Low Squat x 20
Audible- gave Q to The Shore for the infamous Shore Shoulders
Mosey to G-Ma Mountain:
Ladder; 10 Pull-ups at top of G-ma then down for 10 Merkins at bottom of G-ma; then 9, 8, 7, 6, 5 of each. Up and down, Up and down….you get it.
Plank-a-rama
Separate in two team: three stations
1. Staduim stairs
2. Run the track
3. Dips on visitor bench
Do AMRAP until relieved by team mate. 2x around
Mary- In and outs x 20; Slow bicycle x 15; X torture(?) x 20; Dolly x 20; Flutter x 20
Back to G-ma for Bear Crawl up and back down.
100 yd sprint then mosey back to cars.
Moleskin:
Great job today by a small but very hard work pax. YHC had to call a couple audibles due to being a little over ambitious and time management concerns.
Shore shoulders- always a treat, ouch! thanks The Shore for your help.
Welcome FNG Rivet (Seth),a Spandex recruit. Great work out there. Keep coming out, it does get easier.
Sorry to Mr. Brady for taking off a little early. You only missed the warmup and Shore Shoulders.
G-Ma Mountain, she never dissappoints. Baracus threatened to leave if we stayed on her all workout. So YHC had to leave her then come back at the end.
Announcements: Christmas Party this Saturday night at TR’s house. Come on out and have a blast. Ugly sweaters optional.
Mission I’m Possible – Saturdays at 9am, Men’s Shelter workout.
Indian Runs are a great way to start workouts at the beginning of the season. Some of the benefits of Indian Runs are as follows:
The Thang (or what I can recall of it)
Run to the back parking lot:
Warm up:
Indian Backward run with a twist, the last person run to the front regular back and forth the parking lot.
Indian run karaoke style, the last person run to the front regular back and forth the parking lot.
Indian run lounge walk, the last person run to the front knee high back and forth butt kicks
I forgot if we run another round…..
Circle Up: for Marys each person lead one mary and the person leading run back and forth the parking lot, everyone else do burpees then switch to Merkins or your preference
Donkey Kong mandated to do everything in series of 20s. Burpess count on your own, switched with merkins as well on your own.
Mosey to the school wall.
When everybody was comfy, Q decided to do Balls to the Wall.
What a nice 20 countdown!
Peoples chair, with Arms high, and we finally got on overtime.
Mosey to the main parking lot, and Wingman shouted Jailbreak, heck yeah! we jail break!
Moleskin
The weather was a great 60 degrees (did I say on my last backblast that’s about as low as it gets in the tropic? it was great)
It seems like more than one Chief decided to run to the back of the parking lot more like a walk, because those burpees where hurting a lot!
Mighty Might reminded us how good is to be Aye again, by only doing burpees while circle up, rather than switching to Merkins as all of us Old people…..
YHC did not bring a watch as usual, did not even remember it was his commitment to Q the session. Hopefully everybody got enough pain to come back for more!.
Happy Holidays. Thanks for letting me Q.
7 men launched from the greenway promptly at 5:15. As of 5:12, it was only going to be YHC and Soft Pretzel, but as we completed stretching 5 others came out of nowhere like some sort of magic show and hit the ground running.
Rock Thrill EH’ed an FNG into joining us today since he had hill intervals on his training plan anyway for this week. However, his plan was only for one set of the hill intervals so we returned to COT with only 6 PAX and did not get the privilege to bestow an F3 name to him. Strong runner though. I hope we see him out again soon.
The Thang:
The plan was simple. Run 1 mile – run up and down a hill for 10 minutes – run another mile – lay down and do 50 LBC’s – run around a parking lot – run a mile back to hill – run up and down a hill for 10 minutes – run a final mile back to COT.
Sounds easy, right? Well, it wasn’t.
Before starting Haggis threatened that there might be some recycled merlot from him and after the first 4 hill intervals I offered to join him. Alas, I saw no spillage though.
I learned that Fletch, Haggis, and Turkey Leg are beasts of nature and practically flew up the hill. The camaraderie was great though since none of us would have pushed that hard if we were on our own. It hurts too much!
Everyone pushed it to the limit today and as we pulled into COT nearly all had hands on knees trying to recover in the misty gloom.
For YHC, that is what it is all about. It’s what gets us out of bed to run outside on a rainy morning. It’s the camaraderie that comes with pushing each other to the limit each day to become stronger men physically and mentally. Thank you brothers!
Aye!
Announcements:
– Christmas Party on Saturday – sign up for entrees via the evite
– January 4 Convergence and 5k – Running out of time – sign up today! http://f3nation.com/2013/10/20/convergence-and-5k-run/