19 PAX, no FNGs, decided to climb #F3Peak51 on this hot and humid morning for their DownPAINment and once properly disclaimed, we got down to work.
The Thang:
Mosey around the church parking log and circle up in the lower parking lot for COP.
COP:
Partner up, Partner 1 runs a lap around the parking lot while Partner 2 does called exercise, flapjack. 3 rounds, Flutter Kicks, Carolina Dry Docks, and LBCs.
Mosey to the track, staying with you partner, run in opposite directions, when you meet up, 10 hand slap merkins, and continue until you meet again, 10 hand slap merkins. Plank for the six, then repeato.
Head over to the hill behind the baseball field for Jacob’s ladder, 1 merkin at the bottom, 6 squats at the top.
YHC noticed we still had some time left, so let’s circle up for our dear old friend Jack Webb, up to five and back down.
Mary:
Moleskinny:
Announcements:
Due to credential issues I (Drano) am posting Snoopy’s written out BB. Copy and Paste…
The Thang:
Disclaimer Given
Mosey around the parking lot and down to track. SSH X 30, IMPERIAL WALKER X20, ½ LAP AROUND THE TRACK, THEN MERKENS X 10, ½ LAP AROUND TRACK, PARKER PETERS X 10. We then mosey to the concession stand where the morning’s breakfast menu was posted as follows: JUMP SQUATS X 10, IMPERIAL WALKERS X 20, PETER PARKERS X 15, MONKEY HUMPERS X 20, BERPIES X 10, FREDDY MERCURY X 20, NC DRY DOCKS X 15, FLUTTER KICKS X 20, DIAMOND MERKENS X 15, LBC X 20, MERKENS X 15, SSH X 20. In between each we ran from concession stand down 3 flights of stairs to the bleachers and back up. We moseyed over to the parking lot where we did: LEG LIFTS X 20, DOLLY X 15, ROSALITA X 15 AND PLANK 6 INCHES FOR 60 SECONDS. Grand Finale… 5 BURPIES
MOLESKIN:
To my surprise, Fireman Ed had also been booked to Q for today. It’s a good problem to have. Great to see Cocktail come out to his first Basecamp. Only my second Q so I screwed up the cadence a few times but no one seemed to mind. Great effort by all.
The Fat Boy Overview
Intro
Well the weather decided to cooperate with us on the July running of the Fat Boy Speed/Strength course, although 530 seemed much darker vs. the weeks in July. The gear round-up however was a last minute fire drill but all the stations were set and the Fat Boy read to crank for it’s 2nd running. 13 PAX assembled for a brief warm-up and walk-through of the course where all questions, whether stupid or valid, could be answered. Feeling primed up, Argonaut was the 1st to sprint off into the Abyss and we were off:
The Thang
13 PAX thru, times and weight recorded, legs blasted and onto COT
Moleskin/Results
Solid group this morning for the July Edition of the Fat Boy. As always, I appreciate your support and participation as we put this on to help push each of you and have some fun while keeping the competitive juices flowing. Several 1st timers thru the course included Heartbreaker, Strawberry, Peppermint, Birdcage, Sauerkraut, Erector and JRR Tolkien who all put up some solid times in their 1st run thru. Similar to the June group, there was plenty of talk afterwards about technique and things that everyone could do differently to shave off some time for the next go around in August #nomorerookiecard
From the June group, tclaps to Dark Helmet, Fire Hazard and Argonaut from improving on their June times (-14 sec, -23sec and -9sec respectively). Bounty Hunter is saving his best for August now that his travel/vacation/fartsacking schedule has slowed down. Fallout’s been training night and day for triathlons, biking and swimming more miles than I drive to work in a week but will be throwing some weighted backpedaling into his training regimen for an August redemption.
Top 3 Thru July x Weight Class
Jr. Mac (199lbs & below)
Grand Mac (200+)
August is Championship month and the Brick Trophies will be doled out. Hope to see you all out again on Wed, August 23rd to chase down that man in front of you on the leaderboard and go after the best time that you laid down today or last month. For all of you animals hiding out waiting for the final month to come take on the Fat Boy, August is your last chance to do so, so make it happen.
Over & Out
-General
7 men who know the value of a good beatdown posted at Gumby anyway for some of the physical and aural stretching YHC brought. After suggesting towels and rope, and noticing some rice in the cracks of the concrete next to my mat, we got things going. Here’s the official version of what went down:
On your 6 (Hero Pose) and focus on breathing to open with the Devo: Five Things Forgiveness Is Not
BY RICK WARREN — JULY 11, 2017
“Love isn’t selfish or quick tempered. It doesn’t keep a record of wrongs that others do” (1 Corinthians 13:5b CEV).
Shift to Tabletop and stretch here with Cat/Cow/sidebends.
Following poses for a few breaths each:
Then back through poses until Down Dog and 3-legged Dog – Right side, followed by Low Lunge, and twist.
Repeato Left.
Repeato sequence Right/Left. Adding Crescent Lunge at the end this time.
Back through Sun Salute to Mountain. Then on your 6 for Dead Pigeon.
Knees to chest to massage lower back, then rock and roll up to catchers pose for ankle/toe/groin stretching.
Plank to Warrior 1, 2 and Peaceful Warrior on right. Then Side Angle, try to open chest each exhale.
Repeato Left.
Back to 6 and straight leg w/rope to stretch hips: 10 R/L with Right leg. Repeato Left leg.
Savasana/end.
Announcements:
Next week, if Playoffs is still AWOL, we’ll have round-robin of stretching: each Pax leading his favorite (or most hated) stretch. YHC will bring the Devo.
Mark your calendars for next anti-Gumby: Kinetic Field Trip, Friday August 11. Join Slack “Kinetic-Trips” channel for details.
Moleskin:
Kudos to Lois (fellow J-schooler) for the catchy title. The scouts must have been doing some merit badge that involved rice, because there was a lot of it in the expansion cracks of the concrete floor. I noticed it and blurted out, “There’s rice in the crack.” (some things are better left unspoken)
Kudos also to Fireman Ed, for not only sporting the long sleeves but also inspiring me to run through the low lunge w/twist a second time. I needed it. Hope y’all felt the same.
Apologies to the Pax for my brain fart when I started the music. I said “Rick Warren” when I meant “Warren Haynes.” I corrected it later, but I think the confusion had already set up like concrete. Anyway, for the record: Ravi Shankar is to the sitar what Warren Haynes is to the guitar.
Thanks for the privilege of leading, gents.
Swiss Miss
We opened with a long jog across the strip maul from the cinema to the far side of Target.
Warm-Up
Side Straddle Hops x 10
Mountain Climbers x 10
Imperial Walkers x 10
Mountain Climbers, right hand up x 10
Low, slow squat x 10
Mountain Climbers, left hand up x 10
Route 66
Run the alley behind Target stopping at each speed bump for burpees. Starting with one and adding one until you finish at 66.
Fountains, HIIT 1 – Legs
45 seconds on, 15 seconds rest
Jump squats
Romanian deadlifts
Front lunges
Side lunges
Front of Pearlz, HIIT 2 – Arms
45 seconds on, 15 seconds rest
Carolina Dry Docks
‘Mericans
Thrusters
Curb dips
After a lengthy mosey back to the cinema we resumed the our high-intensity intervals
45 seconds on, 15 seconds rest
HIIT 3 – Core
LBCs
Toe-tap crunch
Chippy cross
Elbow plank
Hill Work
Partner up, run the hill behind the cinema. After each descent, perform 10 hand-slap ‘Mericans. Repeat five times.
Maulskine
When I first started F3, my only goal was to survive. Next, I decided to focus on form and completing full number of called exercises. (No one likes the guy who only does 8 of 10 called burpees just to run to the front of the pack.) My current focus is intensity. High intensity interval training is a the perfect way to jack up the heart rate and push yourself. I’d say from the relative lack of mumble-chatter this morning that others were pushing themselves to the limit, too.
Announcements
Speed for Need
Happy Hour tonight
15 pax assembled at Dunkin’ Donuts in the humid dawn
MAD was first to leave at 5, slow and steady
10 minutes later, YHC, Early Bird, Geraldo, and young Benny strode on
Sea World caught us on Rea, for a fast run, he was ready
The triumvirate of Hokies (TL, Alf, and Baracus) as usual crushed the run
Kirk joined late, then had a donut with Semi-Gloss, waiting for a ride home
Gummy posted in his rusty shirt, a common sight at the Donut Run
Prohibition and Hannibal pushed hard, off the beaten path they did not roam
La-z-boy worked hard, he wasn’t loafing
Mr. Brady’s shirt with sweat was soaking
Moleskine:
Announcements:
YHC was on the Anvil calendar for 8/2, which is next week. Alf swapped out weeks and this led to YHC’s 4th Q in 5 workouts. Apparently, the 1st workout disclaimer on Thursday of last week set the bar high. Quite a few mumbles about how this morning’s disclaimer, though thorough, was not nearly as good as the Rebel Yell rendition. Veteran crew of 12 took off, fully aware of the inherent risks involved.
4/10 mile mosey through the vast expanse of the Calvary AO parking lots. Fairly brisk pace with a nice breeze. Circle up near pavilion.
COP
SSH x 10
Mountain Climber x 10
Low Slow Squat x 10
Merkin x 15
Plank Walk x 10
Alternating Shoulder Taps x 10
Carolina Dry Docks x 10
Short mosey to pavilion.
Bench Set
10 Step Up/10 Dip/10 Derkin–Chair plank to regroup
Mosey to Avenue of Trees.
Merkin Stroll Down the Avenue
Stop at each of 9 trees on the right side of the avenue. 10 Merkins. Alternate between Regular/Wide/Diamond. 90 total.
Plank series to regroup.
Mosey to the courtyard. Grab some wall.
Courtyard Variety Pack
20 Hip Slappers/20 Heels to Heaven/5 Hand-Release Burpees
People’s Chair to regroup.
Mosey to Entrance 2 Rock Pile. Grab Lifting Rock.
Rock Set
10 Thrusters/10 Curls/5 Rockees
Mosey to 1st lot at Entrance 1.
Alternate mode of locomotion between islands. Lunge Walk/Bear Crawl. All the way to the end.
Mary
Flutter x 10/Dolly x 30
Mosey back to the pavilion.
Repeat Bench Set/Merkin Stroll Down the Avenue/Courtyard Variety Pack/Rock Set. AYG.
Mary
Brilleaux: 25 Freddie Mercury/McGee: 10 Scissors/Lorax: 10 American Hammer
Mosey back to Entrance 1 Lot. AYG length of lot.
Jump Squat to regroup.
Mosey a few lots over. AYG full length of lot.
Continue mosey to next lot. 10 Hand-Release Merkin. AYG length of lot.
Mosey to lot adjacent to launch. 5 Burpees. AYG between light poles. 10 Merkin. AYG back. Finish with 5 Burpees.
COT
Moleskin
80 degrees today, but felt much cooler with a consistent breeze. Thankful for that.
Wrote this workout for a previous convergence with Death Valley followed by Dredd testimony. Concerns regarding large numbers and we thought we may need to split the group. Last minute decision to keep the 45ish PAX together. Thin Mint did a great job leading a crew highlighted by some serious mumblechatter from F3 Nan’tan Dredd. Enjoyed that morning.
Champagne called out McGee on his merkin form on the AYG round of the Merkin Stroll Down the Avenue. Something along the lines of, “McGee, are you at least going to do one real merkin.” He fired back with, “Hey, did you do shoulder presses with 125 lb dumbells yesterday at the gym?” YHC inquired as to what impact that would have on merkin form. McGee then called out Brilleaux on his merkin form. Men, all the way down and all the way up. Simple. Or, modify as necessary. You get out what you put in. YHC later called Hand-Release merkins with a brief explanation that many fitness experts consider these the perfect push-up as they force the exerciser all the way down. Will and determination should force said exerciser all the way up. Enough on that.
Things got a little weird down by the rock pile. Somebody subtly called YHC’s chose rock “small” in more words. YHC responded that it looked bigger in the pile. McGee quickly responded with, “That’s what she said.” Touche. Kicker was when YHC subsequently called Thrusters. All in good fun.
Lorax, McGee, Rachel, Brilleaux toward the front. Snuka out front on the Entrance 1 full lot sprint. 55 years old. Impressive.
The alternating lunge walk/bear crawl not a crowd favorite. Understandably so. YHC didn’t really enjoy it either. Hence, the sprint after round 2. Try to keep the PAX happy, to a point. Part of the draw for F3 workouts, at least for YHC, is pushing through undesirable sets. Sets that I wouldn’t do on my own. These make you stronger. I work so much harder at F3 workouts than I do on my “off” days at the gym when the M posts FIA or I need a reprieve from running. The faster man next to you makes you work harder.
Well done today men. Always enjoy leading the men of Anvil. Time to gear up to take my boy and the neighbor twin girls out for a morning of fishing.
Announcements
F3 Golf. 4th Annual. 10/27/2017 Olde Sycamore GC. Put it on the calendar. All $ to fund LEAP Expansion to cities outside driving distance. More information to come soon.
24 Hours of Booty Party on Friday 07/29. 1645 Queens Rd. West (F3 Haywood’s house). 6-10 pm. Music, BBQ, Beer, Band, Bikes. Open to all–including M’s, 2.0’s, friends of PAX. Donations taken and split between 24 HOB and F3Foundation.
YHC gave a pre-blast that should have got about 3 PAX to post on this thick and humid morning. Surprise, surprise . . . 12 PAX were in the parking lot when things kicked off. Apparently there are a lot of sadists Amy Grant fans . . . Cue the boombox!
WARMUP
THE THANG
Since this AO is so expansive, there are lots of areas to explore . . . or since we always explore this AO, let’s just keep it close to home. The Weinke was to discuss the life and times of Jack Webb’s extended family while using some kryptonite for my #TennisArms.
MOLESKINE
The PAX found out that Jack Webb and Amy Grant’s love child is VERY ugly. However, YHC noticed that the PAX were singing along to the last song. Some people call the last ab exercise the “J-Lo” but Jenny from the Block actually covered Amy Grant’s original version of this exercise. From now on, this exercise will be called the “Amy Grant” by YHC.
Good work by all today. Lots of complaining about the size of the rocks and the AYG Accordions so hopefully that meant the PAX got a good sweat.
ANNOUNCEMENTS
Thanks for the takeout Goodfella
Bushwood gave YHC the keys to the Donut Run this week while he visits the surface of the sun (a/k/a, Houston). I immediately cracked under the pressure and asked Geraldo which route he wanted to run (which is the Q’s only real decision for this workout). He chose the regular North Donut Route. Directions can be found here.
Recommended (and usually ignored) start times:
0510: Slower than 8:45 pace or sandbaggers
0515: 830-8:45 pace
0520: 8:00-8:15 pace
0525: 7:30-7:45 pace
0530: 7:00-7:15 pace
Fourteen men made the choice to get after it this morning. It was in the 80’s with close to 100% humidity. Said another way, it sucked being out there this morning.
Warmup
Quick run through of Side Straddle Hop, Mountain Climbers, Merkins and Squats
Mosey to the soccer field
3 rounds – 20 Swings, 20 Squats and 20 Upright Rows (Q forgot the name of that exercise and needed some assistance from the PAX) followed by a lap (no kb on the lap)
Mosey to the courtyard beside the church –
3 rounds – 20 lunges, 20 clean and press, followed by a run/mosey up the stairwell (with the kb)
Multiple choice – the pax was given the option between 3 stair climbs with kb or 5 stair climbs w/out the kb. They chose wisely and we did both exercises.
Mosey to the hill –
3 rounds – 5 swings, 5 squats and 5 overhead presses followed with a run up the hill
3 rounds – 10 mason twists with a backwards run up the hill
Mosey back to the start –
One minute to spare so we did burpees until the clock hit 6:15am
Thanks for the opportunity to lead out there this morning. It was hot and humid and everyone was working hard out there to get better. My legs were sore on the drive home so I hope that everyone is feeling it later in the day.
Announcements – Bulldog and his M are opening a yoga studio in Southpark.