15 pax joined me for “modified” workout this morning at commitment. I wanted to limit running as we welcomed back Dancing Bear, who is coming off a calf injury, and was accompanied by his 8yr old 2.0 Gummy Bear. I have participated in a lot of yoga and thought it would be much easier to keep the workout moving for an hour but it was super hard. Moving forward count on the normal Deadwood Q, stretch on your own time!
Warmup:
The disclaimer was given…I think twice.
Slow Mosey to elementary school – Circle up (Little did they know we would be here nearly the entire time)
The Thang:
15 min Deadwood version of a Vinyasa Flow: All the typical Downwards dog, plank, right arm high, warrior 1 & 2, left arm high…. etc etc
The first 15 mins all the pax were ready to revolt and leave the AO. Recalculate (R) was concerned of the low heart rate his crapple was registering. I had to reel this in and fast, a Q jacking was about to take place. (Audible)
Mosey playground and partner up. Half the group runs a lap around the parking lot. The other half start pull-ups.
As I was running the first lap I thought…You know what, I’m going to finish this yoga regardless of massive mumble chatter. I have something that will silence that.
After both groups finished one round we moseyed back to the upper lot to continue the yoga.
The chatting and comments continued momentarily…until “5 burpees OYO” then right back into high plank once completed. The Deadwood version of yoga continued. The poses were held much longer and the “5 burpee OYO” called more often. Quickly the talking ended and the fear of mutiny went away momentarily.
The massive amounts of blood to my brain caused me to forget that this was Saturday this workout was an hr long. With about 15 mins to go, we started a slow mosey back to COT. Doughboy said are we stopping early? Huh?? NO!!… He suggested Lt. Dans and I agreed.
Circle up around cul-de-sac for Lt Dan. 1 squat/4 back lunges progress up. – Yeah no fun
Mosey back for COT
Great work by all Pax today, thanks for sticking it out and allowing me to lead you guys! You will never admit it, but you are sore today! A big shout out to our 8yr old 2.0, Gummy Bear! I think he holds the WUC record as the youngest Pax.
Announcements:
Please continue to gather soap/shampoo for the Shampoo Crew – See Dancing Bear for Details
Briarcrest 5K for swim team fundraiser – More details to come
Spartan Race – Asheville July 27th – 2019
Somehow I posted this backblast late, I would call it laziness except I posted one for someone else and for my Q at Conviction which happened a day later. I guess Willie Wonka’s words hold true, “You have to go forward to go backwards.” #Wisdom
Anyway here is The Thang:
The Thrive Challenge is always a different F3 workout, no cadence, no COP, no Mary.
This is you vs you to set a baseline (If your first time) to compare back to at a future challenge or hopefully crush your last challenge if not your first.
It goes like this…
Perform exercise 1 using whatever time you need to still have the best form you can muster. Once complete you will run, walk or crawl a predefined lap around the perimeter of the parking lot which is about 1/3 of a mile.
Get back and complete exercise 2, do lap, etc.
Get through as much as you can until time is called. If you cheat or cut corners you are only hurting yourself and your baseline. I don’t care if it takes the whole time to get through one or two things, that will be the baseline you will work towards crushing the next time. For example, bend those elbows on a merkin, at the same time do the full rep, don’t race and “bounce” the merkins, etc.
Here is the list:
Mountain Climbers – 100 (count each leg as one, i.e. civilian count, 1, 2, 3, 4, 5, 6, etc. if you have posted you understand how for some this is the challenge. #SMH)
Lap
Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
Lap
Merkins – 100 (25 wide, 25 regular, 25 narrow (elbows close, also called “perfect Merkin”), 25 diamond)
Lap
Burpees – 50
Lap
Carolina Dry Docks – 100
Lap
LBCs – 100
Lap
Jump Squats – 100
Lap
Dollies – 200
Lap
Squats – 100
Lap
Rock Hoppers – 100
Lap
Russian Twists (American Hammer) – 100
Lap
Burpees – 100
Lap
Burpees – 200
Apparently too many of the PAX were scared off by #Cantore because there were only 4 of us there, the rest can turn in their man card to the main office.
Results (current in bold, your prior results in italics):
Bonhoeffer – 3/4 lap after dollies – 129 Dollies
Shepherd – 21 Squats – 20 Dollies
Gypsy – 41 American Hammers – 82 Squats
Hair Band – lap after dollies – 3/4 lap after LBCs
Moleskine:
My timing is getting better and of course there is less info to convey with only 3 other PAX who have done this before. I try to get the info out before hand but allow 2 minutes in case there is someone new. There wasn’t today but I want to stay consistent.
As I have said before if you do not beat your last results there can be valid reasons, lack of sleep, not hydrated well, but more importantly as you get stronger you will be able to have better form in many of these things and that could take a little longer.
There is nothing wrong with being a little slower while having better form. Fortunately we all beat our last results and I know Gypsy has that set of 100 burpees in his sights!
While there is not much actual leading at this type of beatdown it is still awesome to see everyone pushing themselves and an honor to be a part of a group of men to always try to excel, AYE!
Hair Band
The Site-Qs failed to pay the power bill, so 15 men gathered in the darkness of the CCHS parking lot in anticipation of this morning’s Centurion. As we launched, we made the U-turn for a late-arriving pax and, now 16 strong, we gathered in the same dark parking lot for COP. Our theme for today was Centurion Century.
COP – 100 Reps (IC)
Then we took off up Little to McMahon and rock pile. Find a lifting rock.
100 Reps (Civilian Count)
Run up McMahon, turn left into an office driveway, run around the traffic circle and then get back to our rocks. Repeat the same set above and return our rocks.
Mosey up to 51 and then into the main entrance to the picnic tables. Find some bench or wall.
100 Reps (Civilian Count)
Run around to the building entrance, up the ramp, lunge walk to the steps, then get back to your bench or wall. Repeat the same set above.
Mosey to Tartarus and find a partner. Partner A runs the back side short ramps to the top and then down the middle staircase. Partner B does burpees. Flapjack until you reach 100 burpees with your partner. Repeat with 100 jump squats.
Mosey back to base for some token flutter kicks to run out the clock. COT.
____
Crisp but beautiful morning after rain of Noah proportions all week. The Centurion pax were eager to do work, save Marconi who came in late and overshot the side school entrance before landing safely. Think he just likes using the backup camera on his Tacoma.
As Mermaid exited his vehicle, he noted that he had just seen a shooting star, as vividly as he had ever seen. Pretty sure he wished for burpees, which happened. Now I’m a believer.
As I noted, the pax were eager to work. So it was unusually quiet, as there was a high degree of intensity. It was refreshing, as I’m used to chatter-filled, refusenik-laced workouts with Gummy.
I’d like to thank my partner Spanx. He volunteered to burpee first, which meant I ran twice while he knocked out 65 of our 100 burpees.
Love it when the weather turns cold…Margo grows his beard really long and Hops breaks out the camo pants.
Next week, Centurion with converge at Cerebus for Black Friday, 0630. After that, on 11/30, Mailman has volunteered for his VQ…way to step up and lead my brother.
____
Turkey Drive for Metro – Mermaid will comment with link.
A51 Winter Gear – High Tide will spam this and every other BB, Twitter posts, and Slack channel with details.
YHC looked and looked and looked for a Q to fill in for this week’s Hydra. No dice. Terrible forecast and a concert on Wednesday night (got home at 11:30 pm) meant that the last thing I wanted to do on Thursday is wake up at 5 am to go run in a 38-degree rainstorm. I was 95% sure that when I showed up it would be just me and Queen. I was just going to tell him to go home and go to bed. I was wrong.
7 knuckleheads showed up to join me on this glorious morning. I am thankful. I totally would’ve packed it up and gone home.
Quick warmup under the canopy by the entrance of school
Mosey to Rea Road and take a left. Immediately hit a puddle that had to be several inches deep. Well at least I’m soaked now. No need to worry about staying dry anymore.
Left on Windyrush then Right on Foxworth. Head to the center of the halfpipe. Partner up. 10 partner hand slap merkins then one partner heads up to the top of one side while the other partner goes to the other side for 10 Carolina Wet Docks (yes, Spackler, it’s Docks not Dogs… I checked the website https://f3nation.com/exercises/). 3 rounds of this nonsense in the pouring down rain.
Desperately in need of some shelter, we high-tailed it to the church. Grab and lifting rock and find your partner. One partner lifts under the awning/shelter/whatever while the other partner runs to the missing Goodwill bin and back. I thought all 8 of us may be able to lift under the shelter but decided it wasn’t worth scaring off the churchgoers that are always there at 5:30 am. 8 soaking wet dudes with rocks right outside the door??? Not good. Curls, overhead press and tricep extension.
Run to the parking lot right across from church where there is also a decent shelter. Grab some wall. 50 civilian arm raises while wall sitting. Did this 3 times.
Since we were nice and dry there, we did Mary there. 6 pax called/led Mary until time was called.
Done.
Thanks to the pax for bearing with me on this one. With the uncertainty with the Q, weather and that late night concert the night before, I pretty much made this one up on the fly. I think it turned out ok though. Of course Spackler, Gummy and Semi-Gloss didn’t show up. Spackler confirmed that OTF was nice, warm, cozy and just a tad bit moist.
Again, thanks for coming out. I totally would’ve bailed.
Hope that everyone has a great Thanksgiving next week. I’m very Thankful for F3 and the guys of Hydra. I’m coming up on my 4 year anniversary which is hard to believe because I feel like I was reluctant to come join for so long (my FIA wife and Hairball finally convinced me to give it a try). Can’t imagine not being a part of the group now. Thanks guys!
On a chilly but dry morning, 9 Pax rolled in (1 on 2-wheels) and as the clock hit 0515 and we departed. Apparently, 2 others launched from this AO earlier, but they were gone before I arrived. The plan was simple and recycled from an earlier Q on a parking deck. I modified for this veteran crew that I knew would be in attack mode and running fast to stay warm.
The Thang
We all moseyed to the last deck to the far right of the AO. In anticipation to get kicked out, I thought about the parking deck near the Crane relay. However, after a scouting mission, that deck is much smaller, so we sneaked into this deck and ran to the bottom for instructions.
The plan was to run the flat and the incline. At the top of the incline, stop, back pedal to the start of the incline, perform 15x Monkey Humpers and 5 hand-release merkins. Then run the ramp again, the flat and incline, then repeto. At the top of the deck, run down the stairs to the bottom, then back to the top and perform 30x LBC.
On the descent, the same plan as above, however any incline is now a decline. At the bottom, run up the stairs then back down and 30xLBC and repeto.
Yep, about +50 minutes of that…done.
Thanks to Fire Hazard for the take out!
Announcements:
Christmas Parties- Area 51 and SOB Land time is running out to HC
Ye’ Old Moleskin
(Posted on behalf for Dredd)
THANG: Ran 4.5 miles (and back) to the Dave Matthews Sports Complex (aka, “The Dave”), with some random exercises thrown in. The weather was perfect (cold, wet and dreary).
MOLESKIN:
15 high rollers tried their luck at the Uwharrie Bank and Casino. The wolfpack was formed and we all came away big winners.
The Thang:
No need to move from where we were hanging pre-work so we circled up. The warm up was incorporated with the disclaimer #twoforone: SSH x 14ish. Wanting to move on we moved at a fast pace up Elm to BCP; stopping for the six and some squats. Moving on we moved down to BDP and Rea for lungs and the six. We crossed Rea and moved to lower floor of the parking deck; circling up to a card table.
With YHC playing the part of dealer, we ran through rounds of Blackjack with the F3 WO Cards. Groups of 4 and 5 play hands. Whomever won the hand led the pax through the exercises listed on their winning cards. Many merkins and backward lunges were performed. #rangermerkins? Every pax played at least 2 hands. YHC won the 1st hand but no more. I thought the house always won?
Slower mosey back to the start with some quick Mary and it was time.
Naked Moleskin:
– Frehley’s can shuffle quite well while wearing gloves
– Many hands of 21 / blackjack were played.
– I don’t think the fast pace to start was well liked by Mighty Mite.
– Wingman tripped us out on High Knees.
– Apparently a ranger merkin is: Merkin position – however, your hands should be placed back more in line with your rib cage instead of your shoulders.
It’s been quite a while since I’ve led. I hope to get back more involved. Always a blessing to be with you guys. Honored to lead such great men.
Announcements:
– Christmas Parties coming up
– YHC is collecting business clothes for COTS
3 pax joined yours truly for simple little mosey tonight. On arrival, Rubbermaid wanted to run a 5K and then pound some beers…no Q jacking today!
The Thang:
Mosey to playground:
P1 runs P2 did the work, flap jack. Mary for 6
10 burpees OYO
Run back to Foodlion (.5) around the back, down 16 to #keithjonghill’s brother (need to name it) and hit a triple nickel.. burpees at the bottom (I lied, we did burpees) LSS at top
50 merkins OYO – 25 and run up hill and back until complete
Inside Gazebo: 50 dips, 50 step ups…
Mosesy back to AO
The Moleskin:
Great work tonight guys! We put in some miles and had some fun. So I take us out …we are approaching Queens South… all Pax IC, except me… “I forgot my wallet”. Glad I could buy you guys a beer and give you half my food!