Great work from all PAX who posted this morning. Everyone pushed and everyone had each others back. It was a pleasure leading you most of the way through (Thanks again DW for taking over at the end). Cold air does me no good in this condition and at the end it was unbearably difficult to get my wind. I hope I get an opportunity to redeem myself in the near future.
While reviewing who was on Q this past Tuesday for the following day I realized we did not schedule a Q for the week. I thought what the heck lets do it and rock it out. Well the wrench got thrown in the plans as my M informed me at 9pm that evening that she needed to leave for a meeting at 615 the following morning. At that moment I realized some unsuspecting Pax would be tapped for the final third of the workout. Alright Wednesday morning 5:20am our resident Coke distributor shows up and has more than begrudgingly graciously agreed to wrap it up for me.
Warm-up:
The Thang:
Moleskin:
I had a great time leading the Pax for my short stint at Q yesterday. The Pax stayed together and we did not need to circle back for the 6. My apologies for the Paula Abdul, that was a lot of lights. Special thank you to Bottle Cap for wrapping it up.
Happy Birthday to Johnny Utah
Announcements:
Q Next Week Zinfandel
14 Pax gathered to ease into their week. Nothing fancy, just a well-rounded Weinke that allows for modification or maximum exertion – dealer’s choice. Disclaimer given. Commence workout.
The Thang:
– Jog 2 laps around parking lot as we pick up the stragglers (Floor Slapper & another PAX that blended into the fray)
– COP
– IW 20x IC
– Willie Mays Hayes 20x IC
– Circuits: 3 rounds of: 10 HR Merkins IC; Plank for 3 10 counts; Mary 20x (dropping one plank count and one Mary on Rounds 2 & 3)
– Mosey to wall for some chair action. YHC demands 90 degrees b/c we’re only doing three rounds. Clover doesn’t not comply. YHC avoids eye contact w/ him b/c it’s close quarters. Air presses 20x IC. Rinse and repeato 3x.
– Mosey to track
– 1 lap around track w/ LSS at the corners 5/10/15/20. Plank and wait for the six.
– Indian run 1 lap around track. YHC laps Gummy on the sprint from front to back. #FastTwitchMuscles
– Mosey to middle of track infield for Jack Webb.
– Jack Webb ladder 1 to 5 (w/ double the number of air presses; 1-2; 2-4 etc). YHC gives poor instruction and some PAX complete full Jack Webb w/ 4 air presses on the first round. Way to push yourselves.
– Mosey back to track 20 lunges each leg #TimeWaster
– Mosey back to launch
– Partner Pulls (a new fav of YHC after Taco Stand debuts this at Da Vinci the week prior). Pull partner from one b-ball goal to the next. Flapjack. Rinse and repeat back down to launch point. Every muscle group below your waist is now totally spent.
– Mosey to end of b-ball goals and back to let the legs recover.
– Stay w/ partners. Partner 1: Mary of your choice. Partner 2: 1 lap around parking lot at your fastest pace. Flap jack. Rinse and Repeat 3x
– COT
Moleskine:
Solid showing at Basecamp. Thanks to Thunder Road for his continued leadership. Thanks to Gummy for always commenting that YHC Q’s are “a warmup” for the first half. It’s a marathon not a sprint….which I wouldn’t know b/c I never have and never will run 26.2 miles….ever. Sardine was a solid partner for the partner pulls. Despite what all the M’s say, size matters – especially in this particular exercise. Thanks to Geraldo for the take out. Strength & Honor. S&W – Out.
Announcements: Christmas Party. Check Slack et al communication platforms.
We had a veteran crew of 9 this morning at Anvil. No FNG’s. A light disclaimer was provided and away we went. The men present were: Way, Snooka, Clover, Brilleaux, Pop Tart, Man Tooth, Lorax, Jet Fuel & Thunder Road (my computer always drops a few names).
COP in lot
LSS, IW, SSH, Merkin & Mtn climber x15
Mosey to side lot by Hwy 51 & get a lifting rock. Run suicides to each island and back. Do curl, triceps, and overhead press (10 each) when you return to the start point.
Partner drag to each island and switch. Partner drag back to start point.
Mosey to concession stand. Partner 1 runs to a light pole while partner 2 does 10 dips & 10 durkins. Second leg was 10 step ups & 10 calf raise. Third leg was 10 LBC’s and 10 Fred Merc’s
Roll back to launch site for 5 minutes of Mary.
Moleskin
It was a pretty quiet crowd today, not a whole lot of mumble-chatter. The Partner Drag (I’m sure there is another name for it) was pulled out by Scratch & Win on Monday at Base Camp. One partner runs backward while the other partner resists him. That was a pretty good leg burner. I don’t think there were many smiles when we did the partner burn back to the starting point. I was also informed by Lorax that ‘Partner Touching’ in general, is frowned upon at Anvil. Learn something new everyday. Nix the partner Monkey Humpers.
Everyone pushed it hard today. Thanks to Pop Tart for picking up a Mary exercise while YHC had a temporary brain fart.
Thank you to Man Tooth for taking us out.
Thank you to Lorax and that other guy who is the site Q for having me out to lead.
12 men gathered under the excessively bright LED lights of SCMS for Death Valley. Disclaimer was given. Horsehead proclaimed the grass was off limits (his personal limits). What does he take me for? F3 Circa 2013 when we did log rolls and tunnel of love on that field?
Mosey for a bit. COP with legs and upper body work. Mosey down to track for 4 loops. Loop 1: 100 Merkins. Loop 2: 100 Lunges. Loop 3: 100 Heels to Heaven. Loop 4: 50 Burpees.
To the ballfields for 100 supine pull ups and 100 dips.
To Semi-Gloss’s office for wall sit. Full hot lap down and around track and back to wall sit.
Mary.
Moles: Early complaints about the hundred merkins for Loop 1. Mostly from those with sunken chests you know who you are, and like a poker game, if you can’t figure out who at the table is the chump – then you are the chump.
Complaints were more specific on the call for 50 burpees around the track. It was dark so I will give you all full credit. You know what you did.
Tulip, D-Wood, Chin Music and Header saved some gas in the tank for that last sprint around the track. Actually I think Chin Music had the gas and Header just chased with everything he had as the thought of getting left behind with no one to talk to frightened him.
Smokey kept the hat on the whole time. That’s how he shows the Q he is unimpressed with the level of difficulty of the workout.
Champagne both HC’ed and Posted. Appreciated.
O’Tannenbaum was a bit behind schedule but he regaled us with the Pork Chop cheer so all is forgiven.
Announcements: Bring coats and sign up for Christmas Party on 11/22.
Thanks to Smokey for a solid takeout, and the invitation to Q.
-Alf
4 men understood that my #tweetandmeat advertising was less about saving Stonecrest from an already passed and downgraded tropical storm and more about a sandbag beat down. YHC brought a bluetooth speaker, a weinke, and some sandbags. The speaker only worked for the first couple songs off Offspring’s Ignition album, and YHC gave up on it. The wienke was mistaken for a high school essay, and to be fair it was a full college ruled paper filled from top to bottom. The sandbags didn’t disappoint.
Disclaimer given with emphasis on keeping the sandbag under control and not overextending yourself. We don’t want injuries out in the gloom!
Warmup
The Thing
Then on to the essay. 10 of each exercise for a set. About 30s of rest between sets. Every 5 sets take a lap around the parking lot.
COT & Announcements
Moleskine
Being my first Q I dug deep into my early days of cross fit ( retired now for almost 3 years ) to make sure no PAX could possibly feel like they didn’t get their monies worth. Let’s face it, we get up before the masses to congregate and act like a bunch of idiots so the last thing you want is to feel like it wasn’t worth it… So, with that I decided to come up with not one good AMRAP but three. I guess you could say I’m a fan of this type of workout. I had our stage prepped with over a dozen coupons and dumbbells. Eyebrows were raised as PAX started to gather. Dang… 5:29 already so time for DICCS.
WARM UP
Mosey across the parking lot and up to the entrance, quick u-turn back down to circle up on the far right side parking lot.
SSH x 20 IC
Merkins x 15 Hold
Mtn Climbers x 20 IC
LSS x 15 IC
Alright, mosey back for our first set of instructions and AMRAP #1 – I heard a random comment whilst moseying back that I have incredible range of motion when doing squats… Fill in your one liner here________________.
THE THANG
I knew I had to stay on point if I was to explain three different workouts AND have the full 10mins for each AMRAP so got right to it. Had my ipad timer ready, cheat sheet board set up and on we go;
AMRAP #1 – Coupons
* Coupon swings x 20
Hot lap around main parking lot
* MM Burpees x 10
Hot lap
* LBCs x 25
Hot lap
* Thrusters w coupon x 10
Hot lap
Rinse and repeat until time.
I don’t think any of us made it two full rounds but every PAX seemed fulfilled so we’ll call AMRAP 1 a success. No time to waste so mosey to next point of pain.
AMRAP #2 – Partners
* Air squats aka squats / Sprint and back
* HR merkins / Sprint
* Lunges / Sprint
* Mike Tysons / Sprint
We quickly partnered up and assigned who was sprinting and who was doing an above average exercise until said sprinter returned to provide relief. I confused Swimmers when my cross fit lingo came out again referring to squats as “Air squats”. Is there a F3 Urban Dictionary yet? Timer started and we’re off… before I knew it Catfish and Easy Button were coming in hot from their first sprint. Way to make it easy on your partners first round! Not even half way in I realized the second light pole was waaaaay to far to use as our timer so called an audible and shortened our target. Probably because I hate counting past 15 or 20… No gear on this one, just making full use of physics and planet earth’s gravitational pull. No sooner than we called time we had to move to our third and final AMRAP and complete what I #’ed the #AMRAPathon the night before. You can’t create a new # on a message board and not deliver.
AMRAP #3 – Partner Relay
P1 P2
Coupon dips x 10 Peter Parkers
Coupon jump squats Mtn Climbers
DB Curls Plank Jacks
Partner Burpees x 40
Everyone was still on their feet and gas left in the tank. I realized we were coming up short on time so tried to get our partners split up and ready for more instruction… At this point it kind of fell apart but we continued to do above average things for a prolonged period of time which was the point anyways. P1 executes reps and then relieves P2 performing a ground exercise. Round and round we go and I’m reminded that it’s really hard to be in two places at once trying to make sure the PAX knew what was coming up next. Wanting to be there as our next group came in for the next exercise I realized I had left my partner Catfish floundering doing Peter Parkers for probably 3 or 4 minutes. Sorry man! He looked exhausted by the time I got back so I don’t think he cheated. We worked until the bitter end finishing up with 40 burpees shared with our partners.
MOLESKIN
We had 13 total PAX come out today which I was totally stoked about. As my first time at Q I had no idea what the turn out would be but was a perfect number for what I had been tossing around in my brain for over a week now. Big thanks to Fuse Box for approaching me and forcing encouraging me to step up and lead and also Banjo for his encouragement and feedback as I prepared for today. With that if I may have a moment to share; I restarted a new career in real estate 2.5 years ago, leaving a company where I was with my team probably more than my family. Work life was crazy out of balance at that point and I think what helped keep me going was being able to lead a team of awesome people and always staying just outside of my comfort zone. Although I have been able to catch up and spend so much more quality time with my family that team of awesome people and camaraderie has been a void in my life since I left and F3 has brought that back and I’m grateful for everything F3 stands for and does in our community.
Lastly, when you’re behind the camera it’s a bit nerve racking and I’m pretty sure I didn’t get any names right and definitely gave Rockwell some early “Respect”… At least Easy Button got a good chuckle out of it.
Big shout out to Catfish for beating me to the AO this morning to help set up! How long were you out there stretching by yourself?! Also to Rudy for unloading gear after hours. Schneider still showed up with a mild injury and really helped keep me on pace with time and each mosey to the next event. As always every PAX grabbed a coupon or something to help break down before heading off to whatever their next thing was. Honored for the opportunity to lead such an awesome group of guys this morning.
ANNOUNCEMENTS
Don’t forget to RSVP for the holiday party. I finally remembered last night. Forgot you could just post a comment and be added.
Please keep our fellow PAX and their families in your prayers. There are always struggles and there has been recent loss in one of our brothers extended families.
For today’s Gumby session, we explored the Five Treasure set of QiGong. It’s a short set of circular flowing movements that focus bringing in energy from below, in front, at an angle and above.
The five treasures are:
Ocean Qi Breathing – expanding and contracting like you are breathing with your whole body
Draw Up Earth Qi
Gather Starlight
Open Heart Qi
Draw Down Heavenly Qi
https://www.nqa.org/five-treasures
Akido Wrist Stretches
https://www.youtube.com/watch?v=nmwqBMLVsjE
Standing mountain, touch toes & tree stand
Downward Dog
Seated toe stretch, legs together and closed
Pigeon/Centerfold/Butterfly
Always a pleasure to work on my qi flow!
Happy National Nut Day! I honestly do not give a flying fig about National Nut Day, but it did allow me to use a funny GIF Monday evening…..it’s the little things that make me happy.
Ten hearty veterans showed up this morning even though the weather prognosticators said the chances of rain were going to be 90% at 5:00 AM. Not sure how those dudes keep their jobs as we had a solid 43 minutes before the rain started. I disclaimed the boys and off we went:
The Thang:
Mosey to one of the front parking lots for warm-up:
IW’s, MC’s, HR Merkins
Mosey to paved hill toward the Horne (clearly donated by Ductwork) Building for triple nickel. Jump squats at the top, CDD’s at the bottom. Marge, Semi Gloss and Spackler dominated this session.
Journey to the center of the academic quad to metal picnic tables:
10 step-ups (each leg), 15 monkey humpers, 20 calf raises (repeat)
10 incline merkins, 15 regular merkins, 20 decline merkins
Follow the clueless leader via jog to the top of the back of the stadium. Another triple nickel on back paved, hilly sidewalk….heels to heaven at the bottom, freddy mercury at the top (again, dominated by Marge, Semi Gloss, Spackler)
Native American Run around the track.
Merkin circle in the center of the football field. Working recovery with Mary in between.
Mosey back to the front lot where we started. Suicide runs to lot islands. 10 merkins during each rotation.
Mosey back to launch for some quick Mary.
That’s a wrap!
Moleskin:
I have to say, Trifusenik was Tripicipate today. Spack, Gloss and Pud’ gave it all they had with minimal lip service…..I feel honored. Pop Tart probably contributed the most carbon dioxide during the workout, but he’s funny, so all good!
I just want to say thanks to Hops and Hopper for letting me lead this morning…..feels weird paying gratitude to myself!
Announcements:
Holiday party is on Nov. 22. Sign up early for needed headcount.
Continue to bring coats as they initiative ends Oct. 31.
Ductwork, thanks for the prayer, bro!
A seasoned crew
of 12 showed up this morning at Fast Twitch, even with the weather experts
advising of heavy precipitation in Area 51. Thankfully we avoided the predicted rain and after
submitting a thorough and legally-binding disclaimer, headed out to Raintree. Here’s what went down:
Mosey from the launch to the intersection of Raintree and Providence. Advised the PAX of the day’s plan – the Raintree 5K AMRAP. Run the length of Raintree to Highway 51 and back. Round trip is a 5K on the nose. A simple yet challenging plan and as YHC’s high school soccer coach would say, it was “Gross but Effective”
Moleskin and Observations:
Although YHC and the entire PAX have spent countless mornings and evenings in that terribly hilly neighborhood, this morning seemed extra difficult. The struggle was real for YHC and was well summarized by Purple Haze at the end of the first 1.6. He simply stated the obvious and advised YHC, “you did this to yourself.”
Round 1 – Purell jumped out front early a la Secretariat. I think that guy is put together like the Million Dollar Man and simply does not get tired. Alf, Turkey Leg, Enron, Joker and Prohibition were on Purell’s heels and moving at a very nice clip. Gummy, Taco Stand, and Utah were also shot out of a cannon, and YHC kept seeing the blinkies and flashy vests getting farther and farther away. Purple Haze and Retread were in cadence and putting in the work on the hills too.
Round 2 – more of the same order (although Purell may have been on round 3 or 4). The second group had spread out a bit but were still killing it. Gummy mentioned something about a promise to himself… perhaps making a deal to crush the first 5K and work on form for the second 5K. Utah, Taco Stand, Retread and Purple Haze continued to chop wood. Circa 6:08, the PAX gathered back at the top of Raintree, then headed on back to the launch to harass Hawks Nest and Hopper’s National Nut Day Q.
Mileage varied from 5.5-ish to over 8. No one got lost, no one got shushed, and no one got run-over. Overall a solid, demoralizing run… typical for Fast Twitch. And tclaps to Purell on coming back for YHC, after YHC went a little too far on the second out and back. #watchyourwatch
Thanks for the opportunity to lead this great group; and for the privilege to pray with the men of F3.
Announcements:
F3 Christmas Party in November – check Slack for details
Area 51 Coat Drive – bring to Fast Twitch and Hawks Nest, or any participating AO