You all missed and you should try it
The Waverly AMRAP. The WAMRAP. It was McGee’s idea but I like it. Why do I like it? Well, not going to lie, it’s close to my house. But I really like the idea of being able to go all out for a workout if I want, and we should all do that at least 2x per week. By design, most of our bootcamps have stops and starts to transition between activities but sometimes it’s best to just get after it, and a tightly grouped AMRAP still keeps the leaders and the six in the same vicinity.
The last reason I like it – the location is great to try to pull together the A51, SOB and UCo PAX.
So once again McGee and I, were out by ourselves, on a mission to get better. We did a loop, the loop took about 5 minutes a cycle and in total we each covered the following: 3 miles, 42 flights of stairs, 175 calf raises, 140 jump squats, 105 Box cutters, 140 RDL’s, and 35 burpees. A little mary and merkins for a closer.
Next week McGee will be in Ireland with his M. If you don’t like McGee it would be a great week to try it! If you don’t like me, then try it anyway. It will be good for you.
HC while supplies last! There may never be a deal this good again.
-Alf
No, it isn’t Pirates. (and, no, those aren’t condoms.)
8 pax gathered for the weekly limb limbering that is Gumby. With some popping, cracking, grunting, and gr-mumbling, we got right after it.
The Thang
- Disclaimer – not a pro
- Turn on the antler chandelier – #promove
- Savasana
- Devotional – key verse “Two are better than one because they have a good reward for their efforts. For if either falls, his companion can lift him up; but pity the one who falls without another to lift him up.” Ecclesiastes 4:9-10 (sounds like F3…)
COP:
- Down Dog – High Plank – Low Plank – High Plank (#stealthmerkins) – several rounds
- Elbow Plank – High Plank – Elbow Plank (#stealthmakhtarndiayes)
- Cat – Cow – Check Your Six
- Couple of Sun Salutations (1st one omitting the Up Dog (#rusty))
- Prying Squat (always #crowdpleaser whether with or without KB)
- Couple of Warrior Sun Salutations (adding a Warrior 1’s & merkins)
Main Event:
- Chair & Tree sequence:
- Chair
- Mountain
- Tree – left leg up
- Twisting Chair – left (right elbow, Tweetsie)
- Tree – right leg up
- Twisting Chair – right (left elbow, Tweetsie)
- Mountain
- Standing Balance flow:
- Dancer – hold right ankle
- Eagle – right leg over left, right arm under left
- Pyramid
- Triangle
- Half Moon
- Warrior 3
- Repeato on other side
- Lunge series:
- Low lunge – right leg back
- Balancing low lunge
- Crescent lunge
- Prayer twist from lunge
- Groin stretch from lunge
- Runner’s lunge – toes down, then toes up
- Toe & plantar stretch
- Repeato on other side
- Pigeon series:
- Ball squat (scratch this from future iterations)
- Pigeon – forward fold
- Pigeon – back bend
- Repeato on other side
- Cool down:
- Figure 4 – both sides
- Reclining twist – both sides
- Corpse pose – devotional recap
- “Anxiety in a person’s heart weighs it down, but a good word cheers it up.” Proverbs 12:25
- “Two are better than one because they have a good reward for their efforts. For if either falls, his companion can lift him up; but pity the one who falls without another to lift him up.” Ecclesiastes 4:9-10
Done
COT
Announcements:
- Isabella Santos Run, 9/29/18: https://isabellasantosfoundation.org/annual-5k-for-kids-cancer/
- F3 Dads at Kinetic Heights – see #F3Dads channel on Slack
- Crane Relay, 10/26
- Let Them Soar, 5K 11/10/18: https://letthemsoar5k.racesonline.com/
- Pray for:
- Arena – still out sick
- Family Dollar employees who are impacted by HQ shutdown
Limber Moleskinne:
It was good to be back at Gumby, after an extended summer absence. Wednesday became a rest day (sleep in) with all of the summertime BRR training.
Today marked two years of stretching and generally caring for our mobility to offset all the hard work we put in at bootcamps & running. Parting gifts were provided to the pax, in the form of a few Nuun electrolyte samples, which, unfortunately, look like a condom package in the low light and when you don’t know what you’re being handed. #cobains
After multiple guesses of “Pirates of the Caribbean”, Tweetsie got the win by guessing “Gladiator?” as the movie providing today’s soundtrack. Later, a switch was made, and Tweetsie again proved his movie accompaniment prowess by naming “that 3rd Dark Knight movie” (Dark Knight Rises) as the source of the next few scores.
Based on the popping, cracking, and groans (by YHC and the pax), it seems we all needed this today. Just as much, we (I) need the support from our (my) fellow pax, like we heard in our devotional today. Thankful for you guys.
Aye.
High Tide
Beautiful morning for a nice mix of lifting, running, and a little lagniappe mixed in for good measure
Lagniappe – a Cajun creole term that essentially means a little something extra, which was the theme for the day. After disclaiming the Pax (19 total, with 1 FNG) and strongly suggesting trying to keep up today as it would be beneficial to all, we were off:
The Warmup:
Stroll around the parking lot
25 Side Straddle Hops
15 Low Slow Squats
15 Mountain Climbers
20 Imperial Walkers
20 Cotton Pickers
The Thang:
After our nice warmup, we partnered up and partner 1 hit the rock pile, while partner 2 planked it up. First, we started with 200 chest presses total, with partner 1 pressing, and partner 2 running up to the top of the parking lot hill and doing 4 BBBs (Big Boy Burpees). Then the Lagniappe came into play, for every group that finished behind mine, we did a burpee – 7 in total after round 1.
Next, we did 100 squat thrusts in total, with partner 1 thrusting, and partner 2 running to top of the hill to do Carolina dry docks. The pax got the hint regarding the lagniappe, and sped it up (or I got slower) and we did 5 lagniappe burpees in round 2. Next, we did 200 curls in total, with partner 1 curling and partner 2 running to top of the hill to do jump squats. The pax slowed a bit in round 3, which resulted in 7 lagniappe burpees following this round. Finally, we did 50 rock hand off sit-ups with our partners. In between each round we added in some additional lagniappe planks, various Mary’s as well as some side straddle hops.
The rock work was now done, so we moseyed to the side of the school where we did an alternating light pole run which entailed doing 10 merkins at pole 1, then 10 jump squats at pole 2 then alternated to the end. At the end we planked it up until the 6 arrived. Next we bear crawled around the world, then did various Mary’s and planks until the pax was done. Next we we were warned multiple times by Goodfella (aka Big Ben… London reference not the Steelers QB) that time was getting short, maybe since he was so far back in the pax all morning he didn’t notice my watch was functioning properly and we were good on time. On our way back to the launch we alternated light poles again, with 10 LBCs and 10 Carolina dry docks. Finally, we moseyed back, finishing right on time with a few Mary’s for good measure.
Announcements:
Q School this Saturday from 6:30 – 830AM Cuthbertson middle school, hour of light workout then an hour of going over Q documentation etc… if you’ve Q’d less than 3 times this is for you or if you just want to learn how to be a better Q, this is for you too
In October there is an F3 Dads camping trip at Cane Creek park, maybe the 21st and 22nd of October, but Bratwurst will confirm the dates at a later time
Finally, let’s remember to be good stewards of the locations that we work out, it’s a privilege for us to be able to use these locations so let’s make sure we take good care of them
With his Polish ancestry and New Jersey roots, our FNG became Knish today. Welcome Knish, great work today and look forward to seeing you in the future
“I expect no burpees and no running on the grass since I wore my nice sneakers!”
The above words were quoted to me by Purple Haze as I was lacing up for my lead at 5:29. Given Haze’s gubernatorial (that’s gubernatorial, not goober-natorial) status within A51, the pressure was already high and intense! Via TwitterFace, I let the pax know we would be travelling this morning. I then quickly disclaimed the 16 men who showed for the Anvil hump-day workout and off we went!
Warm -up:
Mosey to the front courtyard of Calvary. 15 IWs and 15 LSSs. Runstopper tried to throw off my count, but he didn’t know I already had a cup of coffee and was sharper than I looked.
The Thang:
Jog to the front entrance of that swanky neighborhood across from Calvary. We played Frogger by crossing Hwy 51 at a non-intersection, but it helps when there is no traffic at 5:33 A.M. Stopped for Peter Parker on the way to the ominous Five Knolls hill.
Five Knolls:
At the bottom of the hill, I explained we would be running the “triple-triple”. Five monkey humpers at the bottom of the hill and five jump squats at the top. Run the hill three times. I’m going to be honest, the hill seemed less steep when I drove it in my cozy car yesterday. Couple of Mary exercises at the top of the hill to let the pax (mainly me) catch our breath.
We made our way back to Calvary a la a stop at one of the intersections for Parker Peter. Hammer also veered off to complete an OSHA audit of one of the construction port-o-john’s.
Grinders:
I want to thank Gummy for politely and eloquently reminding me this exercise is called Grinders (scratch that, he degraded me and made me feel small, but he was right that I could not remember the name of the exercise). We counted off in three’s in the front lot of Calvary and ran grinders while tackling the following exercises:
- Regular/Garden Variety Merkins
- Heels to Heaven
- CDDs
- Wide Arm Merkins
Two cop cruisers were sitting in the parking lot while we did the grinders. I am surprised none of the pax were arrested as several of us were firing off air biscuits like we were the Hatfields.
Hot Box:
Three rounds of 10 step-ups, 10 dips, 10 derkins
Wall Time:
Alternating wall sitting with both arm raises and Frankenstein style while breaking to run AYG 50 yards or so to a street light and back.
Finish up with a Native American run and one last 50 yard AYG stretch back to our cars.
That’s a wrap!
Moleskin:
We covered 3.25 miles this morning and A LOT of that was uphill! We also got in a fair amount of upper body and core work in along the way. Strong work men! The mumblechatter this morning was abundant and awesome. We had the primary instigators of Spackler, Gummy and Runstopper, but it was all welcomed and would be disappointing without it, frankly. Interesting things we learned this morning: 1) Purple Haze owns more shoes than Melania Trump, 2) Spackler will be attending Orange Theory instead of F3 when he visits Nashville as he thinks his workout partners will be more qualified at OT, 3) In 2018, Hammer has yet to not visit a port-a-john while posting, 4) Runstopper’s Freshmen year roommate had awful hygiene problems and 5) Lorax does not need to use his arms to pick himself up from the ground after completing an exercise….he uses flatulence power instead. Feel free to use any of these topics as good cocktail party ice breakers!
Lorax, thanks for the opportunity to Q this morning and Hops, thanks for the prayer and take-out!
Announcements:
- Keep an eye and ear out for news on social media on how F3 will be helping Florence victims in the near term.
- Keep Buckeye and his family in your prayers. His family had a tree fall on their home during the storm. Volunteer efforts to help him with clean up are in the works.
- Lorax is accepting Q sign ups for Anvil for any dates after 10/15.
- Dredd is speaking tonight at Myers Park CC from 6:00-8:00 regarding Leadership and Sacrifice.
After the storm
24 intrepid PAX peeked out their heads into the hurricane-ravaged gloom and made a serious downpainment on rebuilding a better world from the rubble….. Brief non-legalese disclaimer given and we were off down the freshly paved roads towards the professional grade turf field for……
COP on turf field
Ssh
LSS
Merkins
Good Mornings
Half lap around field – carioca, run, carioca, backpedal
Run to bridge – Grab rock —> Peoples chair with shoulder press. IC.
Recover
Curls with rock IC.
Repeat 3 times total
Run stadium stairs.
10x hand release merkins, 10x CDD and plank for six.
Indian Run around track.
Repeat 2 times total.
Run to utility shed/bottom of hill. Partner up.
Partner 1 sprints to top of hill and jogs back to start.
Partner 2 LBCs
Flapjack.
Repeat 3 times total.
Run to statue at entrance to gym.
Step ups x 10 (each leg)
Dips x 10
Decline Merkins x 10
Repeat 3 times total.
Yog back to launch. Bear Crawl width of the parking lot. Jog back. Lunge walk width of the parking lot. Jog back.
Repeat 3 times total.
Mary.
Moleskin:
Had a great mix of regulars and new (at least for me) faces. From the word go we had some great 2nd F. I think the Pax must have had a lot of pent up mumblechatter from being cooped up with Ms and 2.0s all weekend.
I was super impressed by the Pax this morning. They took everything I threw at them (and then some). Great effort on every station and I didn’t see any refuseniks at all. Even saw some pretty good form.
Thanks to Run Stopper for calling out my cracking, prepubescent voice while counting on the bridge.
I think Semi-gloss pre-ran the workout. My goodness.
We were even graced with the presence of the Nantan.
Nice work out there.
Announcements:
- Men’s Retreat organized by Scratch and Win – this Thursday through Sunday – Carolina Outpost – https://www.missionuprising.com/carolina-outpost/
- F3 License Plates – 300 names needed. Still need a lot more. Go here: https://f3.mudgear.com/products/f3-north-carolina-license-plate-application
- Prayers for Buckeye. Lost half his house to a tree this weekend.
- Please be on the lookout for other ways to help the Hurricane Florence recovery efforts. Several donations being collected – esp. the F3 PAX on Cape Fear. E.g., https://www.gofundme.com/f3-cape-fear-hurricane-relief
Swift (20 PAX) + Bagpipe (23 PAX) = Kirby
Bagpipe welcomed their newest co-site Q, Mr. Kirby – now officially in charge of Recruiting and Retention. This morning’s workout started and ended as expected…. there was an overly wordy disclaimer, followed up by a confusing single exercise warm-up and a mix of several partner exercises, none of which required a partner. Then we ran to CVS and back.
And at the end of the day, we all logged 2.5 miles, a solid merkin and dip burn and a few good laughs.
We have no idea what Swift did, but all 20 PAX arrived back at the Vine shirtless.
Announcements:
- Cheddar had his baby and is now consistently getting 2-3 hours of sleep a night
- Welcome FNG Valderamma (aka Greg S.)
- Check out the GoFundMe link on Slack to help F3CapeFear with monetary donations post Hurricane Florence
- Bucky on Q next week for Bagpipe
- Pats sign Josh Gordon – look for multiple TDs this Sunday night against Detroit
Are you REALLY talking during a workout?
8 “Wild and Crazy” guys paid no attention to the curfew and arrived exactly at 0700. With our step brothers from Briarcrest and Millbridge holed up on a fartsack island, it was mainly the Lawson side of the family who canoed manned up at Cuthbertson for a “holiday hours” edition of Flash.
THE WARMUP
- Cue the boombox with traditional terrible music (but no complaints – classy group)
- Wet disclaimer given
- Mosey to front of middle school for COP
- SSH x 20
- Tempo Merkins x 20
- Slow Peter Parkers x 10
- LSS x 20
THE THANG
- On the mosey to high school stairs, we made 2 pit stops
- 4-count donkey kicks x 20 (hold for 3-count)
- Box jump burpees x 10
- Mosey to stairs to find some gear sitting there . . . #WellPickEmUp
- Partner up and go to one of 4 stations
- Curl to Press with Dumbbells
- Slam ball squats
- Kettle Bell swings
- Goblet squat with Kettle Bell
- P1 does exercise until P2 gets back
- P2 does lap down ramp, up stairs, down stairs, up stairs and then flapjack
- Do each exercise twice
- After 2 rounds, plank work
- Circle up and roll the Slam Ball around circle
- Merkin after you pass the ball
- x 5 in each direction
- After 4 rounds, core work
- Circle up on back and pass Slam Ball around circle
- Keep doing WWII sit-ups until ball passed 3 times in each direction
- Mosey to Transporter’ office
- P1 does Supines
- P2 sprints to lightpole x 2
- Mosey back to Finish
MOLESKINE
- Thanks to Run Flat for pointing out the dangers of the Box Jump Burpees on the stone benches . . . #DisclaimerGiven
- Run Flat wasn’t living up to his name today . . . Nice job #RunFast
- Dana had some great form in the plank circle . . . #WatchTheBallGoByYou #LetOthersDoTheWork
- He was slinging the weights during stations so we’ll give you a pass this time
- Frack would have been PISSED to see saw Longhorn and Moneyball carrying on a conversation during the workout . . . #ComeOnGuys #GetARoom
- Hooch must have been jealous watching Moneyball with Longhorn
- Nice work by all leading the majority of the workout
- Easy Button carried his partner all day . . . #Speedy
- Ole MacDonald worked hard despite his orange hands . . . #FakeLeather
ANNOUNCEMENTS
- CHISELED – OFFICIAL LAUNCH: Wednesday Sept. 26th at Five Stone campus (1117 Cuthbertson Road in Waxhaw). 0530 – 0615. Gear workout. Fuse Box and Banjo are Site Qs. Do you have gear to donate to keep on campus?
- OPEN DOOR: 3rd F opportunity. Sundays at Five Stones 0700-0800. Studying Acts Chapters 12 & 13 this week. Show up and become part of a smaller group of men trying to get better by discussing a chapter of the Bible each week. Doesn’t matter where you are in your faith walk. All are welcome.
- Thanks to Ole MacDonald for the takeout and the reminder to rejoice in the tough times which is easier said than done
Which Route Are You Taking?
7 PAX flowed into Blakeney Shopping Center for the latest edition of #F3Blakovery. A mandatory curfew kept a few of the regulars from leaving their county of residence but YHC was ready to run. So without a disclaimer or shirts, we were off to run the Flat Branch Route.
THE THANG:
This is the route I ran:
MOLESKIN:
It was an interesting post hurricane morning. (1) Bratwurst, Bunker and our Union County peeps were stuck running on their own or fartsacking; (2) what are the odds of both Cobbler and YHC posting a running workout (or any workout) and not having an emergency poop; (3) there were only 2 of us who kept our shirt on while running; (4) we had 2 site FNGs; (5) the fast guys ran 1 route (Tool Bag and Happy Meal), the recovery runners ran another (One-Niner and Cobbler), the faster guys (Fraiser and Gumbo) ran their own and YHC was somewhere in-between. (6) we all agreed that female runner smell better than we do and they sometimes are offended and ignore guys running in the early morning without shirts.
Thank you One-Niner for taking us out.
ANNOUNCEMENTS: monitor Slack channel for how you can help with the hurricane clean up effort.
If it isn’t washed away, F3 Dads camping event, October 19-21 at Cane Creek, Waxhaw, NC. HC on the F3dads slack channel. Stay 1 or 2 nights.