A rather Sleepless night as I foolishly drank caffeine a little late in the day left me a lot of time to think of some pain stations for the morning that lay ahead. 5 am and Snowflake was there to join me for a bit of a pre run followed by Goodfella and Dasher. A couple of laps around the school as we approached the morning crew ready for the F1 work ahead.
WU: Mosey a bit around the lot plank it up for the 6 while I gave the disclaimer. 15 Merkins, 20Mc’s, 25 SSH
WU Part Deux: Four corners 20 Merkins, 20 flutters rotate each corner, 2nd time 20 Carolina DD and 20 LBC’s rotate each corner
The Thang: 3 Stations lie at the top of the hill, sang bag, Smash ball and a Kettle bell. Station one Sandbag burgee’s timer 300 Merkins. Station 2 Smash ball 300 Forward lunges, 3 rd kettle bells 80 american hammers. hot laps between for those that finished first.
Moleskin: I am very proud to have led this group, the men get stronger and faster every day. Now I am just looking for them to put their muscles to work in a couple of good causes. Below are two links in the announcements. UC is hosting the Speed for Need along with Heathers Hero’s for the Susan G Komen race October 7th we need our crew to sign up and run the race. We need to know ahead of time that your coming so please don’t wait! Secondly, is a autism awareness fun raiser started by a gentlemen from my church. Heard it’s tough, show up and step up.
Announcemnts
http://www.info-komen.org/…/Racefor…/CLT_CharlotteAffiliate…
Eighteen men showed up for Basecamp
COP at the 50 yard line:
100 yard dash x 4
Wheelbarrow Steps– (Two equal lines of men at the bottom of the stairs)
Partner Rock Carry
Planker’s Delight with Handslap Merkins in Centerfield – two lines
Mosey to Launch Site.
Circle of Mary to conclude with various PAX calling exercises.
Moleskin:
The cadence was off during IW. Understood. Lots of mumbling regarding the rock size. Various attempts to shorten the run around the small loop instead of the track. Several rock exchanges. Lots of great work. Good to see some faces who have been away for a while.
7 pax posted for the best laid plans of Meathead’s 3 year anniversary and the retirement of the original site Q’s (though only 1 original and 1 future site Q were in attendance). Much work would be accomplished, despite not all going as planned for YHC.
The Thang
COP:
100 swings in, the pax were sufficiently warm
Partner Up for Doubles:
<insert upper back spasm here – but YHC persevered, for now >
Cook drill
<carries were contraindicated for Q’s back spasm – reduced to a mere #clipboard, while vainly attempting to stretch out spasm, as pax completed the next circuit in impressive fashion>
Snatches & Reverse Lunges
<it was observed by one pax that the reverse lunges didn’t need to be decreased, as they weren’t the worst part; however, they were decreased to provide more rest to the pax, which was needed and welcomed>
Partner Playground set:
<spasms subsided enough for YHC to complete cleans and pullups but not presses>
Done
COT
Announcements:
Naked Moleskinne:
Great group today. Couple of newer KB guys along with several wily veterans put in the work today. A solid 100-swing warmup, followed by some serious double-bell grinds, and then 100-snatch ballastics for the ole ticker really kept the sweat flying today. You all did great!
Thanks, Voodoo, for helping out Bundle as he works on developing his KB form.
Bundle, as promised, we’ll think on rename options over the next two weeks, as you reconsider whether or not that’s such a good idea! (early contenders included: Madoff, Dinghy)
Young Love, thanks for partnering with YHC and continuing on in YHC’s absence.
Chin Music, strong work, as always. Meatrunner, too?
Ditto, Swiss Miss, on the strong work and a few pre-run laps before the bell slinging began.
Funky Cold, great work today and welcome to Meathead!
It’s been 3 great years since YHC & Brown started the first #0.0 KB workout in Area 51. Over that time, a lot of metal has been moved, no miles covered, and we’re all a little stronger. We can’t thank you all enough for the support, and we know we leave it in capable hands with Voodoo & Witch Dr.
Aye!
5 men came out for a Death Valley original workout on an unusually nice morning in August. At 5:30, a quick disclaimer was given and we set off for COP in the administrative parking lot of SCMS.
COP– SSH x 15, IW x 15, LSS x 10, Merkins x 10, MC x 15
The THANG:
Mosey to William Davie Park and the PAX gathered at the light pole that marks the center point between the top parking lot and the playground. The workout went like this:
Partner up– Dollywood and Smokey formed a formidable duo while myself, Deep Dish, and Joker formed a group. P1 ran to the playground and did 10 pull-ups, 20 dips, and 30 LBCs. P2 ran to the top parking lot and did 10 CDDs, 20 jump squats, and 30 LBCs. The partners met back in the middle at the light pole for burpees–20 total for the two man group and 30 total for the three man group. Repeato for a total of two visits to each spot and then mosey back to the SCMS parking lot.
Moleskin:
Noticing that there were 5 of us at departure, I examined the group to determine if we’d be an effective basketball team? I quickly reached the conclusion that our starting 5 would get pounded on the interior! We’d have to rely on Dollywood’s speed in transition, Smokey’s ball handling skills at point guard, Joker’s savy play and dead eye shooting skills at the #2 spot. And, somehow, Deep Dish and I would need to hold down the fort on the inside–with our large frames I’m sure we’d have no problem holding our own!
Though small in numbers, it was a great group of the DV faithful and the workout allowed for a little more laid back chatter than normal. My apologies for getting us back to SCMS at exactly 6:17. However, we were able to get those 2 minutes back on a quick Name-O-Rama and Announcements.
Thanks to Dollywood and Smokey for the opportunity to lead. DV is a great AO and allows for a lot of variety in the workouts.
21 PAX including 1 Respect and FNG El Chapo (formerly known as Dalver Bruges). Mostly a veteran group with a few unfamiliar faces. We did a quick pre-workout count off to hopefully get an even number and totaled 20 = perfect for partner work! Then in rolls Paper Jam from his solo pre-run to give us a nice round 21. Less perfect, but Haggis “resting his legs” generously volunteered to not carry a rip-rap rock up and down murder -horn and formed the odd 3-man. Off we went.
#Disclaimer
Yes.
#Conditions
Low humidity 65° with no precipitation, no wind, beautiful morning
#WarmUp
Mosey across the Harris Teeter parking lot and circle up per F3 protocol line up abreast for a dynamic warm-up…
There was a lot of complaining/chatter/why are we not circled up/what is this/funny and not so funny comments and then silence for the next 35 minutes….
#TheThang
Location #1: Base of Murder-Horn
Grab a partner (Squid was my choice and he didn’t disappoint, nice work my man) – speed will play a factor and select a lifting/running rock – it will be with you for a bit
Catch Me If You Can to the top
This is where the workout began and almost ended – what appeared to be a relatively quick session on paper only left us with 10 minutes to go. Scrap the rest of the planned workout (exercises by the fountain, shopping cart relay races – hopefully someone picks this up for next week, etc.)
Location #2: Grassy Movie Theater Hill
Part 1: grab a new partner for the final 9 minutes of exercises/hill runs
Overall, we logged 2.9 miles and at times it felt a little SWIFT-like. Shrink Wrap is scared of SWIFT, THE BRAVE, FAST-TWITCH and probably a few other AOs so i thought i would help ease his fears. My guy Carmen San Diego is fresh off his paternity leave and sleeping on the couch the night before didn’t slow him down too much.
Cheddar, thanks for the opportunity to lead and the friendly reminder email the night before. I always working out with my guys Dumpster Fire (see announcements below), Private BenJamin and Toolbag at the BIG HOUSE and it was good to get their support this morning as well.
Strawberry announced that he is Q tomorrow at REBEL YELL and will stay far away from anything that looks like a hill. Solid performance by Chippy who will be on Q at FIGHTCLUB this Friday – looking for a knockout, hopefully Speedbag aka peek-a-boo is on the other end. Loogie and Patent Pending put in some good work but didn’t seem overly happy with the running, hills and rocks combination. I enjoyed meeting/seeing (Mrs.) Doubtfire, Huggy Bear and Lieutenant Dan and look forward to working out with these guys again.
#CountORama / #NameORama
21 PAX & 1 FNG – thanks to The Reverend aka Paper Clip for the always motivating closing prayer
Announcements:
As always, i enjoyed the opportunity to lead – come out and see me again Tuesday (8/8) @ BAGPIPE for a traditional warm-up, less running and fewer confusing instructions.
– Tagalong
16 PAX showed up for miles and some even picked up donuts. Bushwood is Down Range and desperate for a Q this week and reached out to YHC to lead this week. We went north again and reverse for a change.
Moleskine:
Announcements:
15 men posted at Anvil this morning looking for their hump day beat down (including the monkey humpers).
Haze was there first. He drove. He lives half a mile away, but in his defense, it’s all uphill. The Wall lives in the same complex and rode his bike in. A safe, easy ride except for the last 10 feet of parking lot where he almost met an untimely demise on the grill of Wolfman’s car.
5:30 bell rings and all are in safe. Disclaimer – Check.
Mosey.
COP: Merkins, SSH, Wide Arms, Lunges, CDD, and Low Slow Squats.
The Thang:
Mosey to hot box for 15 dips and 15 incline merkins
Mosey to rocks for 15 bent over rows and 15 OH Presses
Head around to entrance 4 (I think). Pass by the nice little hill that has been off limits since I Q’ed there a year or so ago and some guy, who couldn’t drive a stick, got stuck on the hill and couldn’t get in gear so he complained to #Management. Keep going around down to concrete barrier for 15 old school situps and 15 heels to heaven. Plank for six.
Down to base of North Face for 15 Jump Squats, up North Face, & hump 15 monkeys.
Hang a right down to that entrance on Rea. 15 Burpees.
Backwards run ~100 yards back up hill, and head to picnic tables. 15 split squats each leg and 15 derkins
Bust it back to hot box and wall sit until the six arrives.
Repeat that whole thang on your own pace with 20 reps of each exercise.
Air Presses x 80 IC while doing wall sits and waiting on everyone to finish the lap.
Head back to rocks for 20 curls and 20 tricep presses. AYG around to North Face and then back to launch. 5 burpees because we had 30 seconds left.
Moleskine:
Site Q McGee was happy because the workout contained Burpees, Monkey Humpers, and Jump Squats. Does life need any more than that? He was unhappy with the fact that Rachel kept leaving him in the dust. Brilleaux and Lorax weren’t far of the leaders pace and pushed hard. Scabby showed during COP (surprise!) and ran well. McGee is still looking for him to do those 100 burpees completed before he arrived. Snuka, our sole Respect, smoked it out there. Haze debated if 20 burpees at a time was excessive. Maybe, but he did them anyway, I think. Fault Line looked fresh after sleeping in the last few days and opting for some afternoon runs in the unusually cooler August temps. Dear Abby promised I would get a write up in a coming Agenda article: Top 10 free workouts for men held Wednesday’s at Calvary. McGee is unemployed but still planning on drinking his old company’s booze #Genius. I think Champagne only gave 1 criticism of form – to McGee, but that’s to be expected with McGee. Good to see Thunder Road and Hammer grinding through it. 3 miles isn’t too bad for BRR Season. Could have been more!
Thanks to McGee for the takeout.
-Alf
Announcements:
https://f3.mudgear.com/products/give2give-the-f3-leap-fundraiser?variant=47018970451
SUMMARY
Remember the fine show ‘Cheaters’? That reality show hosted by Joey Greco where secret surveillance was done on husbands/wives to out them and their cheatin’ debaucherous ways. At the end of the show, Joey Greco would run out with the camera crew and confront the cheating party in the act with the mister/mistress on camera… and it was on like Donkey Kong! They don’t make amazing films like this, or Tila Tequila, for that matter anymore and it’s a shame… Cheaters – Flashback (it’s safe fellas)
Well, it wasn’t exactly a scene right out of Cheaters this morning when YHC posted Bagpipe after being mostly an avoider of Bagpipe a SWIFT regular, in fact quite the opposite. In full moonlight, the SWIFT crew saw YHC peel off at the top of to Q Bagpipe at 0520, but there was no “we’ll miss you” or “don’t Q Bagpipe, stay with us”… NOPE. Instead the sausage party, led by the top weiner Bratwurst darted off into the distance with the shirtless band of Magic Mikes (Haggis, Fletch, Fire Hazard Strange Brew and others) and said nothing. If YHC was on Cheaters, it would be like me TELLING my wife, “Honey, I’m going across the street to nail Marge, the 5’2″ 614lb bamboocha across the street with the mayonnaise crusted on her left cheek and blueberry jam on her eyebrows. You wouldn’t want me to do that, would you?” and her telling me …. “go for it, I’m heading to the spa for my rubdown with my trainer Chris Helmsworth. See you in 45… check that, take as long as you want.” SMH. Bad analogies all around…. back to business. 14 men posted in the gloom at Bagpipe for a lot of green resistance band exercises, and a little of everything else.
THE THANG
0500 Bagpipe prerunners = 1 = YHC … don’t worry about it, Voodoo ran with me…. #joy . 0530 rolls around and Grandma Lucille, otherwise known as Morningstar, pulls into the parking lot slowly, delaying the start to an already short workout #makeall45minuteworkouts60min. And we’re off! Thoughts were given to turning Bagpipe into a running workout and intersecting with SWIFT, but like YHC tells Mario, when a girl turns you down on a date, it’s kind of creepy to follow them around where wherever they go next… so we did our own thing. We stayed local…. we hung around Lochness, ran a few hard laps in between doing a bunch of exercises with the green resistance bands. Well, Wild Turkey had the black one, which was twice as hard, but ironically the same length as the others. Anyway… we did a bunch of WW2 situps, a 31 count merkin superset (reg, wide, diamond, right hand up, left hand up, right leg up, left leg up). We tried some single leg squats, hip slappers, wall sits with grip strength exercises, derkins, burpees, reverse burpees, and some other stuff… 2.25mi covered total. FINITO!
NEKKID MOLEY
Nothing fancy today for a workout, just a little bit of everything, and an attempt at using some coupons that YHC dusted off the past few weeks in those stretchy green bands. When you use those bands, and try to run immediately thereafter, it exposes weaknesses in your glutes, hips, etc. Enjoyed the workout and fellowship with my F3 Bagpipers this morning, and it was a good break from running after Bunker for 16 miles. Couple of musings… Billygoat is losing so much weight he is now moving to the skintight shirts… either than or it was a loosefit, 3x too small. One Niner was whining about his belly hurting or being told to wear an apron in the kitchen at home, or something. Nothing unusual. Market Timer looked committed like a UFC fighter not named Daniel Cormier this morning, good seeing you out there buddy, it’s been a while. Bucky can sprint… smashing YHC around Lochness in the progression runs. The secret weapon was revealed later that morning at the Sara’s Y… WHOLE30. Pass…. YHC will stay slow and fat. Carbs rule. Thin Mint with a busted knee is still better than all of us at full strength. If you want to be faster than him, crack him in the nuts. or the spine. a simple knee won’t work. Solid work from everyone out there this morning and good to work out with some new guys that YHC doesn’t normally get to post with. Thanks for allowing me to lead this morning.
ANNOUNCEMENTS
~SYITG JRR Tolkien
I’m not sure what cosmic convergence created the dearth of PAX this morning, but Tweetsie and I managed to put together a good stretching workout for The Mouth and the 2 site FNGs.
Devo:
2 Timothy 4:2 (NASB) preach the word; be ready in season and out of season; reprove, rebuke, exhort, with great patience and instruction.
Main Thang:
Cat/Cow warmup
Vinyasa/Sun salutations
Runner lunge series
Warrior sequence
Air chair sequence with bonus neck stretching
Windshield wiper to hip stretch to Dead Pigeon
Savasana
Announcements – None
Moleskin
Welcome to Jeter and Jockstrap. Site FNGs and relatively new to F3 in general. Thanks for posting with us today. Unfortunate that most of the regulars were no-shows. Madison and Lois submitted their leave requests, but the rest of you boys were just AWOL and will be on KP for the rest of the month.
Speaking of AWOL, where the bleep was Playoffs? Guy posts every week for months, then vanishes without a trace. Won’t reply to email or anything. If anyone reading this sees him, please let him know we miss him and would love to have him back, but if he ain’t doin’ it, at least let someone know so we can replace him on the schedule and not have to scramble to slap together a workout at the last minute.
And speaking of apologies, I owe a big one to Tweetsie, who tried to catch up with me last night. I was in way offline so missed the multi-media message flurry. He went ahead and cooked up an entire workout just to be sure the show would go on.
Music was the other side of the reference YHC made last week (Ravi Shankar is to the sitar what Warren Haynes is to the guitar). We heard Warren Haynes live from Bonnaroo. Hope it was suitably soothing and rocking.
Keep stretching, gentlemen. Best way to keep getting stronger without injury.
-Swiss Miss
6 weeks to go to the Blue Ridge Relay, and we have a renewed focus to being more specific to the types of efforts that the BRR will bring. This week, 28 PAX made the decision that it was an increase in mileage over the hour of Swift that would help build our racing endurance.
The THANG:
Moleskin:
Announcements: