What’s on your list?
Posted on behalf of the Social-Medialess Yeti
Perfect gloom on Friday the 13th as 5 consistent and seasoned veterans Joust gathered for this week’s downpainment courtesy of Yeti. Thankfully the magic box was closed but here’s what went down:
SSH x 15 IC (Gummy and Hops – YHC actually did these since the PAX was small in number)
IW x 15 IC
Mosey to the plush Charlotte Christian track
45 seconds each of 3 called exercises in succession (Freddy Mercury, Flutter, and LBCs. Repeat in reverse (LBCs, Flutter, Freddy Mercury)
Partner up for some track work.
Partners run in opposite directions around the track and meet on the other side for 14 fakey handslap merkins. Repeat for 4 rounds or 2 full laps.
Recover with another round of 45 second abs in succession (Freddy Mercury, Flutter, and LBCs
Partners run in opposite directions around the track and meet on the other side for plank-n-hops. Partner 1 holds plank, Partner 2 does side hops over legs of Partner 1. After 10 hops, Partner 1 drops to 6”, Partner 2 does 10 more hops. Repeat for 4 rounds or 2 full laps.
History lesson time as Yeti tossed out some knowledge about the discovery of Uranus in the 1700s and Pluto (is it a star or a planet). YHC was not paying super-close attention but the correlation was the number 17 for Uranus, 9 for Pluto. PAX lined up abreast on the sideline.
17 Monkey Humpers
17 CCDs
17 dips
9 Burpee Broad Jumps
9 Manmakers
Bear Crawl the remaining length to the other sideline (#crowdpleaser)
Line up on the 50 and reassemble the partners.
Partner 1 does an inchworm towards the goal line. Partner 2 runs to the goal line and back to Partner 1.
Flapjack to the 5-yard line, then both partners finish with the inchworm.
Same format from the goal line to the 50, exercise was the Lunge Walk.
Mosey back to the track for some stairs.
Partner 1 snakes up and down through the bleachers, stops for 5 pull-ups at the top, then returns back to the track.
Partner 2 does called exercise.
2 rounds – 1) People’s Chair with Air Presses, 2) Dips
Mosey back to the launch for COT
Moleskin:
Smokey was sorely disappointed that the frisbee would stay in the trunk today.
There was lots of banter at the start about our different shopping lists (Slumdog was the winner here with diapers, ribeye steaks and wine), sold out TP, cancelled trips, extended school breaks, etc.
Yeti definitely brought the pain with a well thought out plan that kept the PAX moving the entire 45 minutes and it was great to get out and sweat a little.
Smokey, Yeti and Red Card were the leaders in the clubhouse for all events. YHC and Slumdog wisely partnered up and kept a solid pace for the duration.
Not so much mumblechatter during the workout (too much heavy breathing) and truly a great way to start the weekend.
Announcements: be leaders in the community by spreading encouragement and service, versus fear.
Thanks to Yeti for the Q and Slumdog for the strong closing prayer.
What’s the Arabic translation for “spilling merlot”?
The pax mustered minus 3 pax who will not remain nameless due to their HC earlier in the week: Bulldog, Busch & Good Hands.
Nonetheless, after an anemic disclaimer despite the presence of an FNG #cobains, 12 pax launched in to the Friday morning Kevlar gloom. Wormwood (LIFO) came in squealing on 2 wheels and caught up with us. His parking job was atrocious.
Fist bumps still abounded, some gloved, some not. I think the fist bump is coronavirus compliant?
Anyhoo, here’s sort of what we did and how it was flavored. In other words, here’s the Moleskinny Thang:
Run over to the far side of the church for COP. Our FNG “Chunk” joined us at this point. Quite impressive really that he a.) found us and b.) even drove around looking. Did No Regerts tell you we start promptly at 0530? Chunk did ably for an FNG despite spilling merlot on a couple occasions.
Nanners posted for the 3rd or 4th? time this week. He’s sort of getting the hang of this F3 thing. He also came up with our FNG’s name. Not as golden as when he came up with “Country Livin'” many moons ago at Kevlar, but still a good effort. Much obliged, Bananas.
We did some long runs, rock work, triple nickel on the parking lot hill, burpee broad jumps, etc, etc
Gusto & Crypto were pushing hard. Good to meet you, fellas.
Madison was getting after it as well, perhaps partially recovering from last night’s HH activities at Mac’s.
Whip is in better shape than all of us even after Coronavirus-like lung and immune system issues for the last year. T-claps, brother — glad you’re getting back to full speed, which is 2X the speed of the rest of us.
Spackler was ruing the fact that he did not stay in the fartsack…said as much 3 minutes into COP. The “Titos-infused one” is a master of FEBA (look that one up in the F3Nation Lexicon).
So can’t really remember all of what we did as I was constructing the Weinke as we went….of course! If you can’t do that – you haven’t Q’d enough.
When we got over to the high school building for some People’s Chair and BTW’s, I corrected and said it should be BsTW. That’s when Manziel, who was right next to me, said – It is actually BallTW for me as he is a testicular cancer survivor. T-claps, brother. And also T-claps for pouring yourself into the tutoring at Billingsville Elementary every week (Tuesday’s at 4:30pm, men – see Manziel for more info).
Horsehead was adding his unique brand of commentary throughout. One sample from this morning: “South Carolina is going to shoot the coronavirus in the face!”
Hope I didn’t disappoint, Faultline – he’s a runner, and we barely went over 2 miles. #cobains The pax got more/less what they paid for. Tis always the case.
Now on a somewhat serious note. I’ve been a bit too dismissive of all this coronavirus fear, anxiety, overreaction (in some areas). But since I’ve been accused of being one of the F3 chaplains, I will offer a few quick thoughts:
- Care and concern for physical well-being is both wise and called for. Just be careful your concern is not just for yourself and those closest to you.
- For those who do/might/want to look at this from a Biblical standpoint: Do you know what the most oft-repeated phrase is in the Bible? Answer: “do not fear/don’t be afraid” (and #2 is not even close). Why do you think that is? I suggest it is because the God of the universe knew we would all be very prone to fear, anxiety and worry about lots of things. And He knows we are inclined to place our trust in something or someone other than Him.
- Here’s a link to a letter from C.S. Lewis (70+ years ago) suggesting how folks should approach/live in that era of threat/fear of the “atomic bomb”. Interestingly, he even likens it to fear of a “microbe”.
I am thankful for you men. God gives us others, including the fellowship of F3, to remind each other of the truth. Fear is a liar, and it is not from God.
Be cautious. Be well. Be prayerful that those who are far from God will be brought near during this crisis. And be prayerful that those that claim to be near God will be reminded of his truths.
FRIDAY 13TH BLACK CAT DIESEL
5 guys showed up for Ricky Bobby’s VQ. All from Briarcrest. Tried to keep a Friday the 13th theme throughout the workout. Weather was good.
Warmup:
13 SSH, 13 Imperial Walkers, 13 Potato Pickers, Calf Stretches, 13 Mountain Climbers and finally 13 sets of Bat Wings (arms rotated forward then backwards then seal claps then overhead claps) all done with a 4 count. – From the groans I think it was tougher than it sounds.
The Thang:
Round 1
-into the Pit of Misery for a good amount of step ups and dips (instead of 11’s we did 13’s)
– Bear Crawl across small parking lot followed by 10 merkins – 3 sets
-Lunges across parking lot followed by 10 LBC’s – 3 sets
-Monkey walks across parking lot followed by 10 Merkins – 3 sets
Round 2
Black Cat workout
Pick a card from the Black Cat sign- low cards correspond to lower body exercises higher cards correspond to upper body exercises, face cards are abdominal exercises and if you get a black joker exercise is doubled red Joker – whoever picked gets to choose next exercise. ALL (ALMOST ALL) EXERCISES WERE DONE WITH DUMBELLs IN HAND
- Lower Body Exercises – (just the ones we got to)
- Bulgarian Split squat – 10
- SINGLE LEG SQUATS ON WALL – 10 EACH LEG
- CALF RAISES – 20
- SQUATS WITH WEIGHTS -20
- Single leg deadlift curl -10 (5 each leg)
- SIDE Lunge – 5 each leg
- Upper Body Exercises – (just the ones we got to)
- Annies – 20 total (SOMEHOW THESE GOT SKIPPED-Blame Spider Monkey)
- MERKINS- 10
- Chest press on your back – 20
- CURLS – 10 EACH HAND
- military PRESS – 20
- Merkins walkovers (Coupon) 10
- Dirkens – 10
- Wonder bra – 10
Abdominal Exercises – (just the ones we got to)
- Elbow plank – 1 minute (SOMEHOW THESE GOT SKIPPED-Blame Schneider)
- LBC’s – 20
- Bicycle crunches – 20
- Leg lifts – 20
- Dollys – 20
- Heals to heaven – 20
Moleskin:
For my VQ it went pretty smoothly, thanks to the great help by Brutus and Chastain. I tried to put together a workout that encompassed the whole body. I would have liked to have gotten to a few more of the exercises that I had planned but we still got through a good amount of them. I am not sure I realized how difficult just rotating your arms can be. I would love to have seen more guys out this morning but I guess kids staying home from school for e-coli, Corona Virus and the stock market tanking was enough of an excuse to fartsack.
Somebody Count, Damn It
Bout Time ran in. Cheese Curd pre-ran about 3. The rest of us slackers drove in and put in a solid 45 of hard work. No handshakes, or fist bumps for that matter. We resorted to elbow bumps and Runstopper getting within the 6 foot danger zone of the Q. Weird times we are living in. Short disclaimer provided. Off we go.
Thang
Mosey down the thoroughfare between Tartarus and the off-limits football field to Stairwell 3. Ascend said stairwell to level 4. Circle up.
COP
Merkin x 15 IC
Mountain Climber x 10 IC
Low Slow Squat x 10 IC
This is where I forget what the heck I called and got a little mad at the pax. As I counted cadence to the forgotten exercise, I had no idea what number we were on because no one was counting. I may have lost my cool just a tad. That’s where the title originated. Pax mentioned Angry Q and made reference to Champagne, who was not in attendance. He is working a weight program in his garage. With his fern.
10 Burpees OYO
Mosey over to Stairwell 1 and descend to ground level. Continue mosey to the circular benches with the CCHS emblem in the middle. Get into People’s Chair while the Q explains the set.
Triple Towers
Bench Set: 10 Jump Up/10 Derkin/10 Dips
Run to Stairwell 3. Ascend to level 4. 7 Burpees. Run back to benches. Plank-o-rama.
Run to Stairwell 2. Ascend to level 4. 7 Double Merkin Burpees. Back to benches. Plank-o-rama to include Low Plank Jacks for Haze
Run to Stairwell 1. Ascend to level 4. 7 Triple Merkin Burpees. Back to benches. Plank to regroup.
Mary. Assorted exercises.
Mosey back to Stairwell 3. Partner up.
Partner 1 ascend to level 4. 10 Jump Squat. Back down. Partner 2 does called exercise until P1 gets back. 3 rounds: Flutter, Carolina Dry Dock, Heels to Heaven.
Back up Stairwell 3 to level 4. Mosey over to Stairwell 1.
Mary: High Flutter x 25 IC/Dolly x 25 IC/Freddie Mercury x 25 IC/LBC x 25 IC
I shouldn’t even put IC behind these exercises. Again, the pax decided not to count and I had to use the title. You had one job, men.
Mosey back to launch. Done
COT
Moleskin
Good to have co-site Q Margo back out. He has been dealing with some knee stuff. Never fun. He brought the shovel flag.
Snuka retired his gloves. Finally
Cheese Curd is a sucker for the personal invite, admittedly. Always good to have him amongst the pax. As noted above, he pre-ran.
Bout Time reminds YHC of a machine. Pre-run in, consistent hard work for 45, run home. The beauty of youth. He’s in pretty solid shape, so that helps too
Runstopper wore shorts and no sleeves. You know its warm with that outfit. He was YHC’s partner and we may have perfected the elbow bump.
Thunder Road put in a solid 45, as usual. His daughter’s soccer, like YHC’s son’s, is on the shelf. Damn novel corona.
Chelms has a few ailments that linger, but the dude is tough, and told his body he was posting anyway. Deal with it. Form looked good today. Probably the best in all of Area 51.
Brilleaux rolled in with 9 seconds to spare. Typical, unless he has the Q.
Lorax…oh wait, Lorax was home doing taxes. Missed you out there today
Haze rolled in his new truck. That thing is sharp. Have had the pleasure of accompanying him on some of his training rucks the past few weeks in preparation for the Bataan Death March in New Mexico this Sunday. He put in 36 training rucks with a high mileage of 16. Definitely ready for the event…and it got canceled, like everything else. Sorry brother.
Friday the 13th. Probably the weirdest one I can remember with all the doings surrounding the corona virus.
7 years for Centurion. This is the closest to my house and has felt like my “home” workout since I first posted in 2013. Thanks to the site-Q’s: Chelms, Escargot, Margo, Udder and to all the workout Q’s and pax who have posted. Great AO.
Reminder: count for your Q. Hard to call cadence and the count at the same time. At least for YHC. Got all flustered and maybe a bit angry. All good though.
Stay safe and healthy, men. Help those around you. We are seeing an individualistic response in the face of uncertainty. Most are out for numero uno when it comes to provisions, supplies, toilet paper. Collectivism will be required to get through this and save lives. Like we do at our workouts, look out for those around you. Neighbors, coworkers, etc. If you have a stockpile of water, TP, whatever, share it with those who don’t. This will pass, what will remain are the ramifications of the response.
Keep doing things
11 basically did warm up, burpees, and American Hammer…out!
Okay, there was a little more than that.
Obviously a lot going in the world right now – and things sure escalated in the past 2 days. Folks are glued to every new headline, “news”, & financial twist & turn. At this point F3 is an important outlet for all of us. Obsessing about current events & every precaution is not a healthy way to experience all of this.
A few precautions we did take…
- We avoided direct contact partner work.
- For the most part, we adjusted from “fist bumps” to “elbow bumps”.
- For COT we stayed in “circle” rather than “ball”, but all got on one knee – that felt right!
The Thang:
- Warmups of Imperial Walker, Squat, Peter Parker/Parker Peter, Bulgarian Ball Buster…YA!!!
- 10 (or so) trees – stop at each and do 3X Carolina Dry Docks & 3 Jump Squats
- 14 (or so) trees- 2 Merkins at first, 2 Monkey Humpers (“Stretchers” for PG version) at the second, then 4 Merkins, then 4 Monkey, then 6, 8, 10, 12, end at 14 each.
- 14 (or so) more trees- 1 Burpee, then 2, then 3 (+1 all the way). AUDIBLE!!! Once you get to 10, then start counting down. Several rounded up and that was 100 Burpees!
- 4 light posts – 5 Superman, 10 LBC.
- “All you got” to park area.
- Park mini-AMRAP: 10 pull ups, 10 calf raises
- Mosey to base for Mary: Planks, Awesome Yoga hip stretch, a million American Hammers (Job), and Protractor (One-Star)
Moleskin:
- One-Star was pulling in – “coming in hot!” – as we left the AO, only to circle back. No Man Left Behind…especially OneStar 🙂 Great take-out, by the way.
- So it was like 75 degrees and Transporter goes BACK to his car mid-warmup for a hoodie? Dude is from Kenosha, Wisconsin! How is that even possible?!
- Thanks Mighty Mite for making sure the YA of Bulgarian Ball Busters were was being properly executed – very important!
- And One-Star gets 5 stars for burpee form! So does Swimmers – nice job to & through the end!
- Love seeing Ice-9 for 2 big reasons. 1) We work at same company, but have never worked out togther. 2) He brought his 2.0 “Bolt”, who is a 10-year-old silent assassin. Fun to have them both. YHC quickly modified the name “Monkey Humpers” into “Monkey Stretchers”.
- Big Ben has become an automatic Pax in recent months, and it shows. Nice job!!
- Snowflake asked if I were angry at the Pax for calling all those burpees, and I responded that I was only mad at him! (Of course, it’s the opposite – he’s the best). I actually hate burpees, and tend to be very slow at them (#SuboptimalBuild), which is why I called them.
- Alf is always super fast at everything. Such a beast!
- Speaking of “angry”, how about those 50+ cadence American Hammers called & led by Job! Wow, ouch!
In the daylight I avoid Waverly like the…#TooSoon. Cerberus is actually the closest AO to our home (we live directly through the woods behind Waverly). But my only prior Cerberus post was the big Dredd event in ’18, and I have posted WAMRAP around 5 times last Summer. I don’t avoid Cerberus – it’s really due to Friday family schedule, as well as posting weekday workouts close to my YMCA & office to avoid home & Ballantyne traffic.
Thanks Alf & Transporter for the opportunity to lead. Fun to Q a site that is new. I had to scope things out beforehand!
This week was my 5-year F3 anniversary. First post was Bagpipe, Q was Soft Pretzel. That was the start of many great relationships, experiences. Today was no exception.
Announcements:
- “Gladiator” Saturday, the monthly random “black diamond” workout. (not to be confused with “Camp Gladiator”). Remember, F3 is “always free”.
- Thoughtful takeout by One-Star- thanks!
Nothing Clever – Just Showing Up
Nine men showed up to be lead by YHC at the Arsenal. It’s not Spring yet, but it was a great morning to greet the gloom.
The Thang
We start with a mosey into the darkness. About a minute in, I suddenly realize I forgot to pick up the gear by my car. We do a 180 and run back to grab a medicine ball and backpack of goodies. I’m pretty sure nobody noticed that as we casually resume our mosey to the field.
Circle Up and Loosen Up
- Abe Vigoda (IC) I’d like to know how many Pax even know who this is.
- Hip Circles (not IC!)
- Whatcha call it: start in a plank, bring left foot forward to hands, raise left arm up to sky, then twist bring it down across, x5 (oyo)
- Keeping feet in same relative placement, stand, transition weight to back leg (right) into cossack squat
- Feet in same position, transition from Cossack into Lunge moving weight to front foot while raising arms (aka sun worshiper), repeat x5 (oyo)
- Return to plank, rinse and repeat with right foot forward, cossack, etc x5 (oyo)
Team up in Pairs
Taking advantage of the soft ground (not too soggy):
A. Two pairs stand 10ft+ apart, each tossing a 20lb medicine ball or slam ball, while
B. The rest traverse field alternating Lunges (x10) & Carolina Dry Docks (x5) – make that half the field (run back and trade places with A group)
A. Change ball, continue tossing larger black ball (one Pax notes he prefers the large black one — trigger involuntary ab exercises)
B. The rest traverse field alternating Standing Forward Jump (x10) & Squat (x5), for half the field (run back and trade places with A group)
Mosey to the Steep Hill (aka Devil’s Crack)
Still in pairs, partners now work separately, alternating A/B exercises
A. hold plank at bottom of hill
B. sprint to top, 5-10 merkins, return
Repeat for 3 rounds
Mosey to Playground – Time For Fun
Soft Pretzel demonstrates his mind-reading skills by getting into a Hollow Body position before I get a chance to read off my weinke that everyone can get into a hollow body position while I stall for time and setup some bands on the monkey bars.
Split into 3 groups, perform a circuit:
A. pull up – band-assisted as needed (AMRAP)
B. low band at ankle height, one-arm cross-body twist reaching high (AMRAP)
C. mosey one lap around playground running sideways 1/2 each side (what was the name again?!)
I hoped to squeeze in another circuit with shoulder work but time ran short. Will recycle those next time.
Announcements
(Opps, sorry – remind me on Slack and I’ll add here).
After Thoughts
I think I counted in cadence without embarrassment, and the PAX handled my complex rotations with ease. I had a lot less time than I wanted to prepare, but we didn’t go off weinke either. Overall, we got it done and I hope gave everyone a good start on their virus-laden, cancel-everything and go-home, day. Stay healthy & fear not – this too shall pass.
#BAH BAH Waxhaw do you have any new hills?
18 Pax ventured out to visit a new hill #BAH (Big Ass Hill) that is just over by the Post Office on Waxhaw Pkwy Rd. Quickly review DCCS and ready to roll towards KJH when Bottlecap makes point to emphasize S for Safety and need for pax to continue to wear appropriate attire for safety especially at the Floater. Great point but takes an extra 0:47 seconds to complete putting the start time at 5:15:47.
Off we go for warm up mosey down KJH and circle up at Veterinarian parking lot.
Quick Warmup:
- SSH
- Imperial Walker
- Jimmy Dugans (Nails confirms that even Nails can properly do Jim Dugans)
- Merkins
- Calf Stretch
Plan was to have 4 groups and do leap frog up the sidewalk, but turned into 2 groups playing leap frog. Group 1 do Carolina Dry Docks at light, Group 2 run to next light and begin Dry Docks. Once full group at light keep leap frogging until we get to crosswalk by Post Office. Properly cross road together and mosey on down to start of neighborhood.
With the 2 groups still in tact, Group 1 do “Nickles & Dimes” at the bottom while Group 2 runs to given point up the hill. Once group returns flapjack.
- Round 1: 5x Merkins/10xBobby Hurley – Run to Waxhaw Flyers Building
- Round 2: 5x Squats / 10 x Big Boi Situps – Run to
Dollar Tree, Family DollarDollar General - Round 3: 5 x Carolina Dry Docks / 10 x Speed Skaters – Run to NTB
Collect the 6 and cross over Rt 16 back to sidewalk. Resume with leap frog with burpees back to launch point. Along the way lots of chatter from the Lord Kelvins, Jacques and Pierre Curies ( History of Timekeeping) regarding time management. Certain point there seemed to be a coup as some began to just mosey back without stopping for burpees. Not today, make push towards the front to take back the reigns and restore order. Leap frog back with burpees included. Getting closer to COT and Shake’s mumblechatter is increasing and looking to report Toby to Corporate, but like you once wrote in a song:
Can you teach me ’bout tomorrow
And all the pain and sorrow running free
‘Cause tomorrow’s just another day
And I don’t believe in time….
Finally, we cross back over Rt 16 and are back at COT at 6:15:47. ( Just like when you look at a scale and it says 215.9, you mark the weight as 215). We finished at 6:15.
Announcements:
- Christ Closet Folding Party tonight 7:00 – 9:00
- Restate Bottlecap’s message from this morning – please keep safety in mind especially at sites with higher traffic. Be purposeful in choosing correct gear.
Moleskin:
- Learned more about Gerber and his knowledge of Dollar Stores and passion for Dollar Tree where his children are all allowed 2 items every visit (particularly fond of the balloons). Would have thought living in Briarcrest that they would be more uppity and a $5 Below Family
- Running by Deflated one point heard some clinking noises coming from the knee – either needs to oil the knee brace or has some real junk going on in there – MRI stat!
- 0-69 enjoyed having join us along the hill to provide the music inspiration and caught a glimpse of the jog few times
- Mad Dog looked into the Floater bylaws and found that statute 37.4.3.b states that if beyond KJH when train rolls by burpee compliance is discretionary. Due to distance we need not complete at time, but once we re-entered boundaries of burpee train rules, we intended to make up for it with return mosey.
- Based on the few audibles provided you can see that the weinke was properly reviewed by Deadwood’s Weinke Inspection Services.
- Be sure to check out the F3 Name Change functionality now available on website – www.f3waxhaw.life
Up the River / Down the River
Warmup 20ea
SSH
IW
Leg stretch
Mountain climbers
Calf stretch
Merkin
Moroccan night club
Mosey to collect coupons
The thang: 10 reps each timed for 10 min with recovery mosey between rounds
Cumulative/ “days of Christmas” style with short hot lap between
Round 1: top to bottom
Round 2: bottom to top
- Hop over coupon
- Squat bent over row
- Squat thruster
- Coupon flutter press
- Lunge
- Romanian deadlift with curl
- Merkin side to side
Bonus: AMRAP w/o running x 8 min till …
TIME
Moleskin
Quite a showing from a greater than 50% respect crowd. Everyone pushed hard and worked up a great sweat despite low mileage. Who needs the mileage anyway, right @fusebox? And since the backblast is coming out day after, I can attest that the legs are feeling the benefit of those weighted deadlifts.
COT (kneeling no – man- touch shield kick prayer)
Prayers for death of a neighbor in Lawson
Folding party at Christ Closet Thurs
DM YHC if you haven’t Q’d in March and want a 3/30 q at Asylum
The Circle Trifecta
This is my second backblast so here we goooo….
After DCCs, fast mosey to front of parking lot by the high school. We did warmup exercises and stretches before doing a merkin circle with a combined 200 merkins total. While one person did a push-up, everyone else planked. Then the person next to his right did a push-up and this repeated up to 200. Then we moseyed to the globe and on the way we alternated 25 LBCs and 50 American hammers at each streetlight. Then from the globe we moseyed to the back of the high school and did a burpee circle to 150 (similar to a merkin circle). While waiting for each person to finished his burpee, the surrounding people sprint in place (fast feet). From there we moseyed to the wall alcove by the middle school and attempted to do a balls to the wall circle (KEY WORD: ATTEMPTED). Evidently very few people can count while upside down….
Then we recovered by doing 50 wall sit jabs. Afterwards, we moseyed to the covered eating area behind the middle school and did 50 dips, a hot lap, regroup, 50 step ups, a hot lap, regroup, 25 derkins and 25 irkens, and a hot lap (all on your own). Then we moseyed back to middle school alcove. Back to the SCENE OF THE CRIME… here we did our third circle. Donkey kick circle! After 100 kicks (we planked as we waited), we moseyed back to the globe. From there we did an Indian run back to COT where we did merry for the remaining two minutes!
Announcements:
Sign up for a workout if you have not done one this month!
Sign up for speed for need (family friendly)…. code is in news channel.
Road Trip
7 pax showed up at South Charlotte Middle School to join the convergence for the retirement of Death Valley, one of the original Area 51 sites. While it would have been fun to join the rest of the pax (50+ of them) for the boot camp, we have a program to run here.
The Thang:
- 5 sets of press ladders (1, 2, 3, 4, 5) – recommended weight is 28 (YHC couldn’t handle that weight for all of it, so switched to a 24 for the higher reps)
- 20 sets of 10 1-handed swings with :10 rest – recommended weight is 32
- 4 sets of farmer carries for :90
COT: Circle up with the Death Valley pax for COT. Thanks to TR for the takeout.
Announcements:
- High Tide is hard at work in his evil laboratory preparing our next strength program. The plan is to focus on core exercises (swing, merkin, squat, pull-up, snatch, carries, TGUs) utilizing some of the Quick and the Dead methodology. Stay tuned for more details.
- April 24 – some dudes unaffiliated with F3 in any way (and certainly not wearing any F3 t-shirts) will post at SCMS for a beer mile. Hop on the Slack channel if you’re interested in joining.
Moleskine:
- The workout seems simple. Mighty Mite even thought we’d have extra time (well, he did). Instead, we had to cut off the carries after 2 rounds. That volume of presses (75 per side) just takes a ton of time. Unless you’re Mighty Mite, who pressed a 70# bell for sets of 15 reps. Child’s play.
- The swings were also a crowd pleaser as the rest was insufficient. You basically put the bell down, stand up, bend over and pick the bell up again. At least it was only 10 sets.
- Finally, the farmer carries. I think everyone is getting tired of them, but it’s like eating your vegetables – you know they’re good for you. We’ll keep them in the new program as well.
- Thanks to the pax for coming out and following my lead. It was good to see so many #kotters and OGs at the DV convergence. For those of you that haven’t been posting, I hope this reminds you of what’s special about F3 and why you should be coming back out. The workouts continue to evolve, so there might be something you’d like that wasn’t around before. If there’s something you’re looking for that doesn’t exist, find some like-minded pax and start it. These workouts are not intended to be permanent and they will run their course. What keeps F3 going is the creative destruction of new workouts forming and serving a need that wasn’t apparent before.