Da Maul: Hot Cocoa & Campfire Stories
16 PAX including 4 Respect’s sat around the campfire to hear all about Rousey’s wedding weekend adventures in Cali and his best man speech that was “the best speech ever delivered to an audience of humans”.
This week I read an article about how AirPods are for nerds and wired headphones are back in style – Mid Drift reminded me several times this morning that Slack Blasts are out and Back-Blasts are cool again… so in an effort to fit in with the cool kids, here we go…
#Disclaimer
Yes.
#Conditions
Brisk 45° with no precipitation, clear skies, full hearts, can’t lose
#WarmUp
Mosey aimlessly around the movie theater and up the hill – Loogie tried to outsmart the Pax by stopping half way, so we ran up the hill a 2nd time.
- SSH x 15
- Slow and then Low Squats x 15
- Merkins x 15
- Mountain Climber x 15
- Blueberry pickers x 15
#TheThang
Location #1: Movie Theater Parking Lot
2 rounds a parking line suicide runs with declining rep exercises at the start line.
Round 1 (face forward the entire run):
- 20 Merkins – FWD Facing run to far line – BK Run to Start
- 15 Merkins – FWD Facing run to 3rd line – BK Run to Start
- 10 Merkins – FWD Facing run to 2nd line – BK Run to Start
- 5 Merkins – FWD Facing run to 1st line – BK Run to Start & plank for the six
Round 2 (face our cars the entire shuffle):
- 40 Squats – Side shuffle left to far line – Side shuffle right to Start
- 30 Squats – Side shuffle left to far line – Side shuffle right to Start
- 20 Squats – Side shuffle left to far line – Side shuffle right to Start
- 10 Squats – Side shuffle left to far line – Side shuffle right to Start & plank for the six
Location #2: Tipsy Taco Parking Lot
Triple Nickel³: The triple-double, triple nickel is a complex set of exercises that is rarely called, but if any group could pull it off, it was this group of brainpower.
Location 1:
- 5x Squats
- 5x Merkins
- 5x Donkey Kicks
Location 2:
- 5x Burpees
Repeat 5x
Location #3: Fountains
Grab a partner and perform the following:
- Round 1 (3x Sets): P1 – 10x incline Burpee Box jumps; P2: Hold plank and complete 1x Merkin each time P1 jumps on the fountain wall
- Round 2 (3x Sets): P1 – 15x Dips; P2: 15x Incline Merkins on fountain wall
#CountORama / #NameORama
21 PAX & No FNGs – thanks to Reverend Paper Clip for the closing prayer
Announcements:
- SOB Holiday Party this week – Friday (11/19) Olde Meck Brewery @ 6pm – Bring your M and take an Uber
- Impact Local 5k/10k – Sunday (12/5)… sign up today and get a FREE shirt
- Turkey Jam workout Thanksgiving morning, Thursday (11/25) – Need to confirm the start time
- Mic Check lost in fantasy football this week
Great group of guys this morning – Thanks to Patent Pending for another awesome opportunity to lead this morning.
– Tagalong
COWBELL W/FLAIR
Cowbell is the bomb, if you don’t get a work out in, ITS YOUR FAULT. Today we added some FLAIR:
By incorporating sand bags, Dumbbells and Smash balls for some serious leg reps.
The Thang:
Left and Right Step ups and back reps 15, 12, 10.
BC loved the modification, Gerber noticed there was deafferented weighted Smash balls, and Chatter learned that in plank form weights got heavier as well.
Off to work.
100 Pyramids of Pain
The nightly pre-blast showed concerns as many of the pax were grunting about the weather being cold, slight aches and pains or whatever was up their craw! But alas, we had 6 pax show up, one came in hot Off-Roading! not sure if that was on purpose or because he may have missed the initial turn.. Either way, the other 5 of us were wincing and bracing for impact!
Oh yeah, We had a Kotter!!! Welcome back Long Haul! Been a while, keep showing up buddy!
while we waited for said HIM to get near, quick DICCS and then mosey.
Warmup:
figured to get a slightly longer mosey in to warm up the bodies then settle in for quick: SSH/IP/shoulder stretch/Little arm circles/Pickers/Calf/Runner stretch/up dog/down dog
Thang:
head to the rock pile for your favorite coupon, bring to back nine for future use. This was a pretty simple set to go by, pyramid of exercises with all PAX in a circle. each pax in order does one rep to the next pax until we finish. Simple concept with a lot of counting. Between each exercise, run a lap or two around the fairway.
- Burpees x100
- Merkins x200
- LBC x300
- Curls x300
- Squat Thruster x200
- Merkins x200
- Burpees x100
We learned that while there seems to be a break between reps, you end up feelin an incredible burn, especially planking while waiting on Merkins. Poor Twinkle toes picked a bad day to have a sore shoulder, but he was able to modify.
Surprisingly didnt need to audible or add as this brought us right to time. We dropped of the rock, headed to COT and did a few Fiji Fast feet for the last 20 seconds.
Moleskin:
While the Pax heard the initial workout, there was a ton of grunting. By the end, all seemed pleased with the results. We may see this again sometime. As with many Bushwood workouts, we were able to chill out with some tunes in the background Via XM Lithium.
Announcements:
- OneStar had a birthday yesterday- Happy birthday fella!
- Noonans Birthday is tomorrow, so he was voluntold to Birthday Q Dromedary! (we may see the Pyramid of pain V2 tomorrow)
- Dredd is on Q at Cutty Friday, so Last Call will be closed to converge.
Just a quick word from YHC being Downrange the last two weeks: work schedules can make things hectic and routines can easily get thwarted. I was able to contact the three locations I was heading to in advance and see what the schedules were. The guys in Bentonville were awesome! they did not have a Wednesday workout, but Stoner and Nomad decided to have a Black Ops since I was in town. They got 11 Pax out in the cold rain for a killer workout. Also was initiated into some high octane 2ndF brew..
The following week was in St. louis and KC. I contacted Cold Call, little did I know the Citadel in Saint Charles (STL Mo) was having their 1 Year Anny of an AO. This brought out a huge 33 PAX led By Curd With tons of coupon work. I was pretty beat afterwards, and these guys had the 2nd F coffeteria ready to roll following!
I ended up back with these guys on Thursday Morning again for Veterans day with another big turnout of 22 PAX for the Whitten 22 workout in the rain by Majorette with Coupon. Again followed by 2ndF coffeteria.
Sandwiched between those was a trip to KC’s Overland Park “The Woods” for a little more intimate 7 Pax. D-minus a young college kid led the Q (again with a coupon) where we circled for different exercises and had a decent amount of running. They had a RRR that was killing it with the regular Crew-Way to go Sparty! I ended up heading to their convergence 2ndF at the Panera where I met a handful more.
The point here for me was that while work travel can suck, especially on your own, its great to know the F3 community is strong and of all things inviting. It was amazing to see how I was treated in all three communities and how everyone was excited to hear tales from other regions. Its what makes this what it is. I would encourage all of you to check this out, whether on vacation or work travel. Its well worth it.
Thanks to the crews at Northwest Arkansas, Saint Charles, and Overland Park for having me.
Tanyatine!
Morning delight served at the only site with its own moon (eye)
The Lycan is still a very young site and Posse and Dunkin are trying to get more Pax out there. My last two times when I was out there, we were merely 3 or 5 people… When I arrived today, I was pleasantly suprised! We also hat the MASHer’s (shoutout to Sledge-O-Matic, Radar, Chastain) out here! I just didn’t really understand the dynamics, as initially Chastain (and Radar?) were not Mashing, but then they did. Maybe they had a bad feeling about my Weinky… 😉
Warmup
Mosey around the school, little bit side-ways and high knees to change it up a bit and then circle up on the parking lot in front of the school: All the classics: in cadence: 20x Side Straddle Hops, 15x Maroccon Night Clubs, 18x Imperial Walkers, 15x Potato Picker – then calf and runners stretch and finishing with downward- and upward dog. Posse was on fire today and asked, if I had any “20 anniversary” or something, as I was counting to 20… Haha, immediately changed it to 15, with threw him off and then changed to 18… well, we blamed it on the “stupid” metric system! 🙂
The Thang
Mosey to the left corner on the parking lot. Since the school does not have one large open parking lot, but “lanes”, I couldn’t do a classic star fish. Thankfully, we are all creative and came vis squid to Octopus… or something like that. Any-who… 4 corners on the long round: 15 merkins, 10 big boys, 10 Mike Tyson’s, 20 Freddy Merkuries. halfway around the lap (both sides – in front of the entrance) 3 Burpees. Repeat 2 times. We all went back to the 6 and while moseying back to the starting point: partner up!
One partner is running a small half lap (around the flag poles) as a timer, while the other one is doing Jabs (sitting against the wall), donkey kicks, air presses (sitting against the wall), Bobby Hurley. One of us (not me!) had apparently some beans the previous night and therefore a lot of air in the system… Posse commented with “sounds like that Audi cylinder”… never shy of a fun comment towards the Germans! ;-). Repeato until eveybody got 2x donkey kicks in. Do some marry while waiting on the 6.
Mosey to the back of the school. At the bottom of the stairs, do always 5 low slow squats. At the top of the stairs, do the following exercises: 20 Speed Skaters (one is one), 5 Burpees, 20 LBC’s, 20 Peter Parkers. After each exercise, run around the ramp to the bottom of the stairs again. Have we done a repeato? I think back to the burpees…
Time is running out, so we moseyed to the front of the school. Since Posse is the Site-Q, he got to choose one exercise (except for have a nice day!). And he came up with – I don’t even know how it is called – box cutters with legs being together… And luckily we have some big numbers painted on the floor… so: at each spot, do that many reps as the number tells you. It was a bit confusing in the beginning, I guess.
Then – mosey back to COT.
Moleskin
It didn’t feel as cold as my App suggested and it was a pleasant and bigger than expected crowd! Normal chatter and attempts to Q-jack was going on, as you can expect.
As you can see below in the Announcements: always take care of your loved ones and other people around you! Get out there with F3, get better and stronger – and bring people out who are struggling one way or another. F3 provides a great community which helps everyone in need – within or even outside of F3! Keep it up brothers!
Announcements
- Radar and Dana shared: We lost 2 Pax last week. One was Chicken Little from Mooresville, who took his own life. Please take care of all people surrounding you. F3 is and everybody else is here to support each other!
- 5k and 10k at Turkey Trott. Fundraiser for a friend of Chicken Little
- 5k and 10k fundraiser on 12/04. Signups are up on GroupMe. It is organized by F3 so all funds raised go back to local charities (including Christ Closet)
- Food is collected! Next Monday is the last time this month.
Posse took us out (in the bottle?) – thank you!
Webb Jack, Friend Little Our
@ #F3Thrive 12 PAX got to enjoy a distant cousing Webb Jack. The Warmup- 3-Minutes, 6 Running Stretches > https://www.youtube.com/watch?v=4jCDjnzI6W0
- Run to road w light poles by commercial buildings.
- Suicides @ each light pole,
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20 Speed Skaters each side
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20 Imperial Jumpers each side
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- @ end of street, Reverse Jack Webb … 10 squats/40 calf raises … 9/36 …
- @ light poles, 20 Speed Skaters & Imperial Jumpers while moseying to Town Hall.
- @ Town Hall, Reverse Jack Webb … 10 merckens/40 air presses … 9/36 …
- 4 Corners around the flagpoles.
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20 oblique LBCs (each side)
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20 Lunges (each side)
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20 mountain climbers (each side)
-
20 figure 8 Boxcutters
-
- Mosey to pullup wall
- 5 pullups x 3 sets
- steps ups inbetween while waiting for open bar
- Return to Launch.
- Mary
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Boxcutters in opposite directions, figure 8
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Dying Cockroaches
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20 reverse leg lifts (each side)
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- El fin.
- None.
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- Mrs. Glass Joe @ oncologist
- Shepherd @ hernia
Is it over yet?
A cool 37 degrees this morning. YHC gave the standard disclaimer and bolted like we were leaving a crime scene.
The Thang
Moseyed to 131 for warm up. SSH, IW, low slow squats, and merkins.
Moseyed up Blakeney Heath to the play structure.
20 minute AMRAP consisting of:
5x pull up
10x merkin
15x squat
Mosey back to the wall at the J. Jill storefront for some “over the wall”. On call, jump over the wall and do 5x burpees. Three rounds done.
Mosey back for a total of 1.3 miles. Mary to time.
Moleskin:
This was a grind. The goal is to use it as a benchmark to see how many more rounds we can each do next time. Though most of us lost the exact count, Wingman and War Eagle led the pack at 18 & 19 rounds. Rousey pointed out that we needed a soundtrack for the AMRAP. War Eagle started us off with his rendition of crash test dummies, but Rousey cut that short with his best “too legit, too legit to quit”! At least no one started singing a BTS song. OneStar and Noonan moved the mublechatter on to the dumpster fire that is the Panthers offence.
Announcements:
Holiday Party 11/19 at Old Meck. Bring gently used or new children’s toy(s) or clothing for Escobar’s operation to send to children in Colombia.
ImpactLocal 5K on 12/4. Sign up is live. See slack for details.
SOB beer run in the late planning stages for February. Details to follow.
5 years of F3 goes quick
One pre-runner (Lex) was out doing his thing when YHC arrived to prepare for the Q. Having received a text from a HC that he wouldn’t be attending (Mary Kay) a new game plan was needed due to making accommodations for said HC. Having time to reflect on the past 5 years I have realized the growth I have made both in fitness (tough to tell right now) and in community thanks to F3. It’s been a while since I have Qd so as the PAX gathered and it was time to give a disclaimer a terrible one was given… but we were off.
Mosey down the hill a couple parking lots from launch and warmup in cadence – 9 SSHs, 9 Low not-so-slow Squats, 9 ‘Merkins, 9 Mountain Climbers, 9 Imperial Walkers… a very astute War Eagle asked if the count was 9 because of Wake Forest’s current CFP rankings… that would be a resounding YES. Have to get it in while I can.
Mosey over to Sabor parking lot for a sequence of over-the-wall run to curb and 10 Carolina Dry Docks… 5 times.
Mosey back to launch to drop Lex off so he could get to his Q at DaVinci – thanks for the support as always Lex.
Mosey again down to the rock pile by Lock Ness for a lifting rock – one stop on the way for some LBCs. Carry lifting to side lot by Campbells – War Eagle took YHC at his word to pick a lifting rock – OUCH! 2 different ladders of exercise with a run to the wall and back.
1 – curl/press/triceps all in one rep 10 times, then 20, then 30
2 – squats and lunges were next – 10, 20, 30 – at first YHC called each leg on lunges and quickly realized that was aggressive and dialed that back
Mosey over to the fountain in front of Campbells for 10 dips, run up Bagpipe Hill to bridge, and 50 LBCs – 3 times
Mosey back to rocks and carry them back to rock pile to put rocks back. Mosey back to launch for some around the horn Mary – Loogie with Chippycross, Tolkein with Makhtar N’Diayes, War Eagle with JLos, MicCheck with hip taps, and YHC with Freddy Mercurys. YHC tried to call the workout but Nantan corrected me that there were 30 seconds left… so we did dying cockroaches until time.
Announcements – Holiday Party Nov 19th at Olde Meck, Escobar’s clothes drive, Impact Local 5k
Options are good when the plan is a 45 minute COP
10 pax took on the first cold morning of the fall with gusto. Prohibition had not been to Centurion since Covid forced us off CCHS campus (and by the looks hadn’t posted since pre-Covid anywhere). Waffle House came in short sleeve shirt and no gloves – I guess the fuel at Waffle House keeps one warm a long time.
As YHC has an ankle ravaged by gout but needed to get out of the fartsack, I chose a plan, unconventional for sure, that was adapted for my ailment but also allowed the PAX OPTIONS.
COP – We did 45 minutes of typical COP exercises plus some ridiculous modified bear crawl called by Point Break. However, each time YHC yelled Option, pax could decide to stay in COP or run to Cabo at other end of shopping center and back. If I yelled Option Belding then the PAX followed Dr Belding to the hill behind the shopping center for some work (I have no idea what since I didn’t leave COP).
Naked Moleskin
I appreciate the PAX allowing me to Q a workout that involved zero running (if you chose that Opion). Emoji and Snowflake evidently also have gout as they stayed with me for most if not all of the 45 minutes. Either that or they just love me and didn’t want me to be by myself.
Appreciate the opportunity to lead at Centurion where long, long ago (maybe 20 years) I was site Q.
Check Your Splits
Couch to 5K training took another step forward today at the Maul. 8 PAX for 1.5 mile pre-run and 14 enjoyed the addition of interval training to a bootcamp.
Warm-Up: Disclaimer given and circle up for 20 SSH, 15 IW, 10 merkins, 20 MCs, and 10 low/slow squats, all IC.
Thang: YHC tracked 400 meters or ~.25 miles on the watch. PAX were instructed to run their 5K pace which of course was rejected in favor of faster! 3 intervals with ~2 minutes of Mary recovery in between. Great to see guys give it their all and keep track of their splits to chat about later. Rousey and Wingman had a couple strong runs and DL showed up big on the last one.
Mosey to St Matt’s with two stops for merkins IC x 10. At the church, select a rock and form a circle. PAX choice as we went around for rock lifting exercise mixed with called exercises from YHC to keep the heart rate up. I can’t remember everyone’s but want to highlight two of them:
- Odd job calling the alternate hand merkins and then destroying everyone with his speed and endurance for it. Awesome job!
- Jerry World called the partner rock twists which were a great and difficult exercise. A definite keeper.
Put the rocks back then mosey back to almost launch. Find the steep hill close by and AMRAP hill sprints with 10 merkins at the bottom. Left enough time for about 3-4 rounds of Mary.
Announcements: B-L-O-O-D D-R-I-V-E. Seriously if you are able please give. Sounds like we are short at this point. Pre-Runs will continue at the Maul to keep preparing for Impact Local 5k which is….December 4! Happy Hour next Thursday.