Good . . . Good . . . let the hate flow through you
15 braved the drive to the Thrive. Some barely made it out alive.
Got a text from Glass Joe last night that his daughter had broken her arm attempting a Yurchenko vault from a 2X12 wedged under the rear bumper of his F-150 at the Unionville Gymnastics and Check Cashing Center last night. Gotta help a brother out, so time to brave the extremely confusing temporary stoplights, traffic cones, and barriers across Hwy74 to lead the brave men of (the real) UC in this morning’s misadventure.
THANG:
- Warmup COP near the entrance to the trail that leads to the meth houses. Some stuff.
- Much longer-than-anyone-wanted suicides along the road. R1 Squats, R2 Merkins. Mary for the six.
- Stairway to 7s on the hill – burpees and jump squats. Near mutiny because mud, so moved to the road and doubled the length because complaining.
- Ascending merkins at the stoplights on the other side of the field to complete the cubic route around campus.
- Mary
MOLESKIN:
It’s been a while since I have posted out in Hazard County. I was surprised to see 14 other guys show up, still a good crew out there. Not a lot has changed.
- Shepherd still does nanosquats
- Hairband complained about running the whole time
- Bonhoeffer still wore that awful tank top
- Hoffa was angry about stuff
- Arsenal died three times
- Gypsy only speaks F3 lexicon now and wears a shovel flag as a loincloth
- Lumberjack has a nice car
- Killi is apparently not named after the dwarf in The Hobbit
Two of the young guys were crushing it out there – Full House and Jock Strap. Strap has his VQ tomorrow at Death Valley, home of all things muddy and soccer. Since he was out front on the suicides, I asked him to demonstrate his cadence (which of course he has been practicing). You boys are in for a real treat tomorrow.
Lots of hate for the running out there today. Good . . . Good . . . let the hate flow through you. Use your aggressive feelings. Only then, will you harness the true power of the Dark Side.
– HH
One Headlight
12 PAX fought off the Monday morning blues to run 5 miles at whatever recovery pace meant for them. Bratwurst extended his “show up early” streak for a second week and we were off to the Providence County Club.
THE THANG:
This is the route:
Others on Strava will have a few more thick lines as they were circling back to get me.
MOLESKIN:
When I was #notarunner and showed up at running workout and saw the fast guys there, it was a little intimidating, but someone was always kind enough to stay back and encourage me. Now that I am a runner, no more sympathy for PJ. Bratwurst pronounced that fact when he looked right at me and declared that he did not need to provide short cuts for any of the PAX who were in attendance this morning. This was right before he took off and quickly accelerated to his 6 minute pace with the rest of the fast guys.
Running up Ardrey Kell, using ninja like moves to avoid the trees along the way and seeing red blinky lights far in the distance, it was time to cut thru the shopping center between Ardrey Kell and Tom Short. The fast guys were found. They were shocked to see me. It made them run faster.
As we made a left into the fancy neighborhood, Bratwurst barked out a command. Something about going straight, no turns. But when your legs are already tired and you don’t want to go any further, in your delirium, you think he said “we are all going to walk from here.”
As their pace quickened and their blinky lights disappeared around blind corners, there I was. One headlight.
Each time I thought I was alone and ready to give up, I was able to see, in the distance, a blinky light or a pair of headlights coming to find me. So I kept moving my legs and eventually made it back to base.
Often I think I am alone. Whether it is in my circumstance, my situation or in my struggles. But when I have the faith to go around those blind corners and just keep moving forward, looking ahead, for the people that God has placed in my life to help and encourage me, I can finish the race.
Maybe they know that to encourage me in this season of my journey, instead of running beside me, they have to run ahead of me to teach me that I will never improve or grow without something to run towards.
Appreciate Wingman taking the lead on the broga and One-Niner taking us out.
Thank you for another great Monday morning.
Are you yanking my hose?
9 fearless fellows started off the week with the DRP and are better HIMs for it. Quick disclaimer and mosey out to 51, down to Jack Hughes park entrance, down the sidewalk and around the big ball field to the main field house. Circle it up for some COP.
COP – IC
SSH x 20
IW x 20
Merkin x 10
Mtn Climber x 10
Low Slow Squat x 15??
Mosey over to rock pile and grab a lifting rock for some upper body work.
Tricep Extension x 30
Overhead press x 30
Curl x 30
With the arms all warmed up we move to the next lot where YHC has set up some stations. Partner up (one group of 3) and get a quick break down on what is going on with all the orange cones, cinder blocks, a garden hose and 1 frisbee.
Station 1 – Garden hose (timer)
Partner 1 pulls fully extended hose to himself (approx 80 feet give or take) and then run it back out to full extension. Partner 2 does LBC. Flapjack
Station 2 – Cinder Block lunge (10 yards out and back)
P1 lunges w/cinder block. P2 does merkins. Flapjack
Station 3 – 6 Cone ZigZag sprints
P1 zigzags the cones and sprints straight back. P2 Flutter. Flapjack
Station 4 – 15 yard frisbee toss
P1 and P2 throw and catch. If there is a drop, 5 Burpee penalty. Successfully complete 10 throws, do 5 Burpees for being Awesome!!!
One time through all the stations and we took a karaoke left and right down the parking lot and then a backwards run down the other side.
Station 5 – Partner Situps
P1 and P2 leglock and do old fashion situps.
Station 6 – Line hop
P1 and P2 stand over a parking line and do single leg (R/L) and double leg side to side hops over the line. 1 hop equals back and forth over the line. Right leg x 10, Left leg x 10 and double x 10.
Station 7 – Cinder block clean and press
P1 clean and press cinder block x 10. P2 burpees x 10. Flapjack
Station 8 – Side step suicides
P1 and P2 Suicide between 3 cones starting in middle. Side step to close cone and back to middle. Sidestep to far cone and back to middle. Sidestep the full distance and sprint to other end. Change sides to get equal leg work.
The group of 3 was the timer for this set. Times up, grab all the wonky gear and head back to launch. Drop it all next to YHC’s 2.0 hauler and circle up for 1 round of mary.
Mary = Heels2Heaven x 15
Frisky Moleskin:
YHC has been a bit preoccupied with various family health issues and was itching to get some “work” in on the ole pavement. When I received the message from Pvt Benji I jumped at the chance to Q. Admittedly I am a bit of a procrastinator and was thinking of various exercise routines last night whilst imbibing beside my fire-pit. I recalled a time not to long ago I pulled the garden hose across my yard and thought to myself, this would be a good workout. So, I brought my hose and some choice cinder blocks and paired it all together with a sprint/agility workout of my own making. Cinder block lunge walk is a real #crowdpleaser. As were line hops. Tag team duo Happy Meal and Tommy Boy were hustling hard. Commish and Side Car were setting off the “Lunk Alarm”. No Show, Pvt B and YHC took the long road with the 3 person partner group. DF and Cobbler suffered in silence. Everyone had the chance to show off their best “Dad” backhand frisbee toss and ultimately lamented the fact I brought all this gear 1/2 a mile from the launch as we picked it all up and took it back. Secretly, I was gauging frisbee talent and the idea of having a Joust like last Monday Ultimate game on the regular at The Big House. I think we can say, providing we get some numbers up, it will be GAME ON! Tks for the opportunity to lead.
Announcements:
Crane Relay is just 2 short weeks away. Check out the Pre-blast for any info. Details
Pineville Fall Festival this weekend – Come support your local F3 community and bring the 2.0s out for some fun.
Ignition sharted with Recalc and ended without him
Now usually I don’t do this but uh, Go head on and break ‘em off wit a little preview of the remix we got 15 for ignition…
So Recalc give me a toot…toot…and now we got a little more than a fart in the shorts and time to break off and join Flash where the stench will fit in with Doughboys Gloves….And it’s the remix to ignition and we now got 14 pax left…
Warmup:
- 2nd F pace jog from start to High School Parking and circle up
- SSH
- Imperial Walkers
- Mt Climbers
- Calf Stretch
Thang:
Four Corners – Run to 1st corner and do 10 x exercise and return to start and do 10x exercise. Run around to 2nd corner do 20x exercise and return to start and do 10x exercise. Run around to 3rd corner and do 30x exercise and return to start for 10x exercise. Run to 4th corner and 40x exercise and return to start and do 10x exercise. Each round is approx. 1 mile.
Round 1: Merkins (corners) / Squats (start)
Round 2: Speed Skaters (corners) / Merkins (start)
Form 2 lines for Burpee Indian Run from parking lot to front of middle school. Last guy in line drops and does 1 burpee and runs to front. Once passes last guy he drops and does 1 burpee. Half way through increase from 1x burpee to 2x burpees.
Front of middle school do a lap around parking island and once complete begin individual count of burpees until 6 is in. Once 6 is in partner up and now complete a catch me if you can lap. P1 head start is determined by subtracting difference in burpee count of 2 partners. Q decided to bail on additional rounds due to pax inability to complete simple subtraction without taking off shoes and socks.
Finish with partner work of 200 squats/100 step ups/50 derkins combined while completing laps around the island.
As time winds down circle back for 6 and head to start.
Survey shows we reached right around 5 miles today – Good work men!
Moleskin:
- Ignition really seems to be taking off as 15 arrived early and were ready to get in the designated 4+ miles today
- Gerber jumping right back in and pushing the pace and catching the lead pax
- Only time Bottlecap can be referred to as the Hare as he continues to push the pace and pull others to front with him
- Briarcrest contingent of runners growing and making presence known at Ignition
- Dancing Bear/Banjo/Deadwood saw making push towards front – must be getting ready for something on Nov 10th
- Rubbermaid fogometer showed we completed the designated distance so appreciate the assistance as YHC’s watch battery died ½ way through workout. (Nothing worse than not getting credit for mileage)
- Recalc had a “shart” workout at ignition, but was able to finish at Flash so kudos
My mama says that stupid is as stupid does at Flash – #Respect to Tom Hanks and a Silver Alert
10 men enjoyed a full homage to perhaps Tom Hanks’ best work, Forrest Gump. The 11th wandered in the middle of the “Something Bit Me” scene. Here goes:
Warm-up:
Short mosey to front of school. Disclaimer given
20 SSH
Jimmy Dugans Middle/Right/Left
10 Merkins
The Thang:
Scene 1: Magic Shoes- Moneyball says they’ll take me anywhere
In lieu of my lengthy absence, I needed to test out the ol’ calf. Pax had the privilege of joining me. Light Mosey up to entrance of Middle School and Back to Light posts along front drive (approximately .6 of a mile). At this point some of the Clydesdales began to balk at “all the running” and “thought the running group already left”. I paid it no mind as Zinfandel and Dough Boy were flanking me left and right. Dough Boy said, “If I’m up here, it ain’t too fast.” On we went to complete the scene.
Scene 2: Something Bit Me- Forrest Gump takes a bullet in the butt cheek
At each light pole do 10 Speed Skaters. Be sure to touch the ground so you get that real burning feeling like Forrest had when he took the bullet. Do these all the way to last pole just past Moneyball Hill (I like the name, don’t like the hill). It was at Pole 10 we picked up a pax. My Life Alert pager buzzed letting me know we had a Silver Alert. No sooner had it buzzed did Recalculating show up. Turns out the urge to talk to a man about a horse at Transporter’s office came up during Ignition’s opening mosey. Upon conclusion of said negotiations, he decided to join the Flash mob instead. From what I gather in what Foundation put them through, you made a wise choice.
Scene 3: Forrest and Bubba taking fire in the jungle – Deconstructed Burpees in the alcove
All together – 10 Squats, 10 In/Outs, 10 Merkins, 10 In/Outs, 10 Squats – do this progression until complete. Modified to only even numbers because I was gassed conversations were being affected.
10/8/6/4/2 Mosey to parking lot lines
Scene 4: The Jenny’s – Jenny’s life always seemed like 1 step forward and 2 steps back
Start at 2nd to last parking line. Shuffle up 1 line and back 2. Be sure to touch the lines. Turn and face the other way after each touch and go . Up 1 Back 2. I thought it pretty simple, but perhaps not.
Scene 5: “But you ain’t got no legs Lt. Dan…” – Lt. Dan Taylor Time
Think of it as a more sadistic Jack Webb. 1 Squat and 4 Walking Lunges. We made it to 7 before I audibled we ran out of real estate.
Scene 6: Waiting at the Bus Stop – People’s Chair with Jabs and Overhead Presses
Simple as it sounds, chair it up. First 30 seconds jabs, second 30 seconds air presses. 1 minute total sit. Funny thing was, an actual bus driver walked past us while we were doing it. I thought it was funny, anyway.
Scene 7: I Started Running (Admittedly this scene title is a stretch)
Starting at Transporter’s Office, alternate at each light pole, 10 Squats and 10 Merkins back to lot
Scene 8: Ping Pong (Q-Fail) – Squat-O-Rama
Tried to initiate what was in my mind to look like a ping pong match of dueling squats. It turned out to be a disaster. Pax opposite one another. Didn’t work. Worth a try. Audibled to 1 minute of continuous squats as Ignition boys pulled into the garage.
FlashSkin:
Great effort by the Flash Mob this morning. Minimal (but expected) complaining during some of it. Fuse Box beat me during Scene 2 and Zinfandel beat me during Scene 7. The Clydesdales’ weight loss efforts are having significant positive effects on pace and push. Keep up the great work, men.
Personally, it was great getting back out there with you guys. F3 is good for the soul…at least it is for mine. I hated not being in the mix (as evidenced by my blatant #NoPostNoPost GroupMe violations late last week). Keep showing up. Win that war between the ears today and every day. If you can force yourself to get up to work out at 5:30 in the morning, you can force yourself to accomplish just about anything!
That there is an RV.
The pax mustered at RockZero among the scores of other folks showing up for a conference of some sort at Calvary. No SF, but then again, there’s so few of those including the AO at which YHC is one of the site Q’s….#noexcuses
Anyway, the pax launched for another Saturday morning assault on this fantastic AO after a feeble disclaimer from YHC.
Ye Olde Moleskine & Thang
An eclectic combination of pax this morning to be sure…which made it fun..and interesting.
First random thing of the morning was seeing two, late-model RV’s parked in the voluminous parking lot — odd & a bit creepy.
So we circled up for COT near the tenements on wheels…should have used whisper cadence so not to wake the denizens. Again – creepy.
H-R merkin x 15 IC
MC x 15 IC
Slow squat x 15 IC
Flutter x 25 IC
Jog over to the rocks near the ballfield. Partner up & grab a rock for the the following:
P1 runs 70’ish yards down and back while P2 does overhead press. Flapjack.
Squats and thrusters as well.
At some point, the overly-rucked Hoover disappeared into the church to take care of some paperwork. Not sure when he re-joined us, frankly….might have been at coffeteria.
Plankorama.
Mosey to the picnic tables near the pavilion.
20 double-squat step ups. 20 derkins
20 little baby Haze’s L & R, 20 derkins
Jog over to the other rock quarry near the circle drive and 51.
Everyone grab a rock.
Split into 2 groups. group 1 runs down around median at 51 while 2nd group does Louganis with rock. Flapjack.
Other exercises: American Hammer, Squats, Thrusters, Rockies
Mosey over to the gym building for 3 sets of Walthar N’Djaiye’s x 15 IC; People’s Chair with 25 overhead press, aka air press according to Gummy; also did some other People’s chair variations.
Run around the church and down to the bottom of North Face. There was much mumble chatter about this, particularly from Nemo as we headed down there. When YHC called 10 H-R burpees, there was much gnashing of teeth. We then ran up NF with Strange Brew channeling his inner Braveheart and leading the charge.
We then found a lot that had less traffic barreling in for 6 MoM.
Rosalita, Cumberland County Viaduct, Boone Crunches, and something else x 13 IC
Jog back to launch lot.
13 burpees OYO.
Done
COT w/Strange Brew taking us out.
Announcement: Area 51 Christmas Party on Dec. 1st with Uncle Rico catering.
Some other random observations from the morning:
- Flipper wants to “Make Backblasts Great Again”…not sure I started that initiative with this
- Hoover pre-rucked, had lots of food with him at coffeteria as well as a 40 oz. Old English 800
- Fletch sort of resembles Conor MacGregor with his beard, minus the neck tattoos
- Can we agree Big League Chew (R) is one of the top 5 nicknames in all of F3? The nickname coupled with his deep voice and accent are just unparalleled.
- Floor Slapper made it to the workout prior to launch #miracle
- Boerewors exclaimed to SafeLite – “surprised to see you here!” To which SafeLite responded: “me too!” Kotters to SafeLite
- T-claps to Nemo for posting after a soccer match last night and he had one today at 1PM as well
- Due to his thick accent, I couldn’t determine Viking’s age, but suffice it to say he’s a Respect and then some…also he’s Boerewors’ father. 3 generations represented as Jimmy Dean, Boerewors’ 2.0, posted for his 3rd time
That’s all. Sound off with any other flavorful additions.
Always a pleasure to Q. Appreciate Flipper giving me the privilege. I need this thing called F3. Grateful for all you knuckleheads.
Post Hurricane Beatdown
The crisp fall air finally arrived and the hot air from Glass Joe was punishing poor Double E for an early run… thanks for taking one for the team E2!! This was the start of a perfect morning according to Hoffa!!
Off we go for a Hair Band mile into COP
COP: how else do we start a Bernanke Q… 20 Hillbilly’s/12 Peter Parker’s/13Parker Peters/enough slow windmills to annoy Shep/17 SSH’s
The Thang:
Stage 1
15 – Reverse supine pullups
15 – Lawnmower’s each arm
15 – curls
15 – Upright rows
Run a HB mile then repeat x3
Stage 2
15 – dips
15 – diamond Merkins
30 – flutter press
15 – skull crushers
Run up the hill, tag the stop sign then return and repeato x3
Stage 3
15 – step ups each leg or 30 times off the ground (whatever math works for you)
15 – Squat/curl/press
30 – calf raises
15 – good mornings
run a half of a Hair Band mile and repeato x2
Whats that noise and why is Hoffa cursing again? Oh, Glass Joe and Double E decided to join us after “running” in the dark behind the schoolhouse?
Mary: 25 Dolly’s/a bunch of back scratchers/uphill and downhill Freddy Mercury’s followed by a Superman/Banana with a contest to see who could give us a better countdown – Tar Heels (Kilt) or Wolfpackers (GJ and Double E)… naturally the Tar Heel won!!
Mokeskin:
An honor to lead a great group of dudes… Woody, Shepherd and Hoffa continue to show how Respects can still kick butt!!
Kotters to the Kilt and glad he didn’t pass out or merlot on anyone’s shoes.
Appreciated GJ and EE for gracing with there beings during Mary.
Crypto, thanks for taking us out.
2nd F at McD’s was great with EE, B, Shepherd and Kilt.
playlist: Scorpions, Molly Hatchet, AC/DC, Van Halen
Thanks for letting me lead gents. Until we meet again… Bernanke Out!!
Fall has arrived at Ascent
Has the hot weather from summer finally disappeared? Arrived at the AO 6:50 at a cool 55 degrees and Snoopy was already there, that’s some kind of dedication! Or maybe he’s an insomniac? Stretched while waiting for the other PAX to pull themselves out of their fartsacks but it must have been to cold for them? Or maybe their power is still off from Hurricane Michael and they can’t get their alarm clocks working? As all dedicated Qs do started on time with the disclaimer and dived into the warm ups.
10 each SSH, IW, Hill Billies, Mt Climbers, Peter Parker, Parker Peters them moseyed from parking lot to track and proceeded with Bear Crawl, Crab Walk, Backward Lunge then Forward Lunge.
Onto the thang: proceeded from track to nearby benches for 10 each of stepup/squats, dips, derkins and incline merkins. Run to back playground for 5 slow 5 count pull ups. From there to benches right of the school for more bench work. Ran to Old Providence Neighborhood stopping at each light pole starting with 10 merkins down by 2 at each pole. Hill work 10 burpees bottom of hill decrease by 2 each lap and 2 LBCs top of hill increasing by 2. Out of neighborhood stopping at each pole 10>2 squats. Bench work right of school run to do more bench work left of school. Find a nice clean curb for calf raises 10 each in, straight, out then 10 Mike Tysons repeat calf raises to MT. A little Mary with Oblique Crunches, Dollies, Rosalitas and Flutters. Phone showed we went about 2.5 miles.
Weather was perfect for an intense beat down, so all of you that thought it was to cold you were wrong. Anybody who couldn’t get your alarm clock working because the power was out, buy a clock that uses batteries.
Great 2nd F with you Snoopy while doing the 1st F.