There were 9 of us. It was splendid. Little moist but still splendid. Certainly thankful for this time of year as its just not quite cold enough for Runstopper to bless us with his lulu lemon yoga pants.
We warmed up with a little this and that.
Partner up and CMIYC down to Stonewall Jackson’s cannon (shocked that is still there and that it hasn’t offended anyone yet).
Stay with partners and while Partner 1 runs loop the other does merkins and flap jack. Next exercise was jump squats. Did both cumulatively x 200.
Indian Run through the hood to some street that looked like a half pipe and did grinders for a bit.
Headed back to AO via Windyrush and completed 10 H2H at each street lamp.
Runstopper finished us off (sounds gross) with Jack Webb up to 9.
Observations
Gloss has AIDS. Full blown AIDS
Could hardly quell the Clemtech excitement from Marge and Deep Dish (who BTW was proudly wearing his orange BEARS tshirt #BringBackCutler)
I am now an Alabama Fan #RTR. Thanks Jet Fuel
MAD came out like a juvenile thoroughbred running his first Pimlico race this morning – aaaaaaand then we lost him somewhere around turn 4
Runstopper was way too excited to lead Jack Webb at the end.
Announcements
Sign up to F3Golf.com for the Golf Event on Oct 27th at 1pm. This is our regions major event to make an impact for F3 Expansion. Make it work. Beer + Golf = Awesome
Squid and I pulled up a couple minutes before launch and greeted some of the fellows. Squid was my chauffeur for the day. It has been many months since I have posted at The Maul, so it was great to be out there and see so many new faces. Disclaimer given and we were off.
Mosey around front of movie theater and circle up.
10 x SSH
10 x IW
10 x Merkins
The Thang:
Head down the Murderhorn to the rock pile at the bottom past the stop sign. Grab a lifting rock and head up to the parking lot. I had the Pax already count off 1 and 2 so there wasn’t a log jam. The 1s run down to the stop sign at the bottom of the Murderhorn and perform 20 merkins, while the 2s stayed and did 20 curls. Once done with your exercise, run to the other station and perform said exercise. Perform the loop 3 times. Flutters and plank until the Pax was done.
Since everyone knows good things come in six, not threes, we did a second round. This time, 20 tricep extensions with the rock and 20 monkey humpers at the stop sign. Mary and plank until the six is done.
Take the rock back to the pile and wait at the stop sign. Heading back up the murderhorn, run at 80% to each street light, take a 10 count, and continue on up to the top. By the time we got back to the AO time was up. We got a total of 3.5 miles in so great work guys.
Moleskin:
Thanks Cheddar and Commish for letting me lead, but I don’t remember seeing Commish. He must have been scared. Strawberry even threatened me the day before, and the slacker didn’t make it either. It was great to get back out to the AO. This was one of the first places I started and I missed it. And props to Farley. He hadn’t been out since February, and he came back out yesterday and pushed himself hard. This is why F3 was created. Marlin was pushing it hard as well so I guess he will be doing the BRR next year with Picasso. And I think Cold Cuts should sign up to so he can get some more hill work. He was crawling back up the hill to the parking lot. I am not sure of all the names, but I saw a lot of guys really working hard out there. It is great to see the men push themselves, and the rest of the Pax help push them along as well. And apparently Ickey does not think we should run 3 miles, let alone 3.5 at a boot camp. I guess he still has PTSD from the BRR. I don’t know if he will ever go back to a boot camp again. Only 75 lb kettle bells for that guy. And not sure why, but Escobar was wearing mittens out there. He must have his seasons confused from where he comes from. He looked nice and toasty though.
Announcements:
Isabella Santos run 9/30
F3 Golf 10/27
Sign up to Q The Maul
15 men gathered at the OP Campus to follow a guy who had not posted at or led a boot camp in a LONG, LONG time…..thanks to BRR training which never panned out to make me faster, younger or better looking! Dangit! I could not have been happier to make my first boot camp post by Hydra. I have a soft spot for the AO and the dudes who attend! But, I digress……
The Pax:
Marge, Queen, Gummy, Floor Slapper, Hoover, Good Hands, Semi Gloss, Cheese Curd, Jet Fuel, Plug, High Tide, Iron Horse, Tag Along, Boerewors, Hopper (Q)
Warm-Up:
Jog to opposite side of OPE. Circle up for:
The Thang:
Jog to church across the street. Partner up. Partner #1 runs “the block” around the church will partner #2 does stated exercise with rock of his choice:
Plank as we wait for the six on the above.
Jog back to OPE, but head to the back baseball fields for a 4 legged starfish:
Wall chair for some resting recovery.
Mosey to the practice football field by the playground for 10 gassers with 10-counts in between.
Moleskin:
It was fun to be back and I look forward to getting Hydra back in my normal rotation. Funny how time doesn’t change anything….Gummy still won’t do SSH, Semi-gloss’ t shirt is still too tight and Queen is still faster than a thoroughbred horse. Glad to know you can still count on certain things! Thanks for letting me host Marge and Queen!
Announcements: F3 Golf on 10/27; Sign ups still available.
Thanks for taking us out Iron Horse!
The Meathead boys came out in force for a tough old workout today at Elizabeth Lane.
THE THANG
Quick stretch, warm up, and disclaimer
10 snatches each arm
10 merkins
10 swings each arm
10 merkins
10 high pulls each arm
10 merkins
10 clean and press each arm
10 merkins
Repeat above exercises with 8,6,4 reps
50 sec killers
40 sec two handed swings – 10 sec tbags
30 sec two handed swings – 20 sec tbags
20 sec two handed swings – 30 sec tbags
10 sec two handed swings – 40 sec tbags
40 sec upright rows – 10 sec OH press
30 sec upright rows – 20 sec OH press
20 sec upright rows – 30 sec OH press
10 sec upright rows – 40 sec OH press
40 sec alt swings – 10 sec goblets
30 sec alt swings – 20 sec goblets
20 sec alt swings – 30 sec goblets
10 sec alt swings – 40 sec goblets
Partner up
Alternate KB partner burpees with double snatches up to 5.
Mary
V ups feet touch KB 8, 6, 4, 2
Louganis 2, 4, 6 , 8
COT
YE OLDE NAKED MOLESKINE
Having not swung the KB’s much the last couple of weeks YHC put down on paper what appeared to be a modest workout to get back in the fold but after 8 mins this was clearly not the case. Faultine was complaining, Blazing Saddles was cursing his new 45 KB, and Horsehead had started eyeing up the flatbed of his pick up truck for where to collapse. The fellas held on and got through the “50 second killers” as well only to be met with the burpee double snatch finisher which combines all of the exercises you hate in one swoop (except for Turkish get ups!) No Regerts killed was the only one who looked like he could do those all day long…
Good group of lads and good efforts by all. Have a great day! BD
ANNOUNCEMENTS
Sign up for F3 Golf
Our new Yoga Studio in SouthPark www.vibe5fitness.com is having a 5 day for $5 special so get your wives out there! As I mentioned they have a teen athlete class Sun Oct 1st to get your kids flexible for their sports too.
YHC pulled up and several pax were in their cars as if it was winter and 20 degrees. Eventually, they emerged from their “fartmobiles” as Horsehead calls them; 29 pax mustered (thought it was 28, but I counted 29…might have been 30?). YHC gave a barely adequate disclaimer under the watchful ears of A51 Nantan Mermaid, and 29 converged Anvil & DV pax launched a humpday assault.
The Thang & Ye Olde Moleskine:
We did several things, some of which I’ll accurately describe below. Most of the pax did most of the exercises…but some pax were their usual refusenik selves. It is always interesting to hear the talkative DV pax during the downpainment. They’ve got a lot to say, so please sound off on this backblast with ruminations and recollections of this morning’s proceedings.
Run down & around to one of the oversized lots that are used once per week for a few hours (and for aspiring drivers like YHC’s 2.0 who now has permit #stayoffthesidewalks).
COP:
Did a number of things x13 (YHC’s favorite #) IC
Slow Jump Squat, CDD, H-R Merkin, Slow Flutter, 6-count burpee, perhaps something else?
YHC then handed off to Header
We ran back to the launch lot, broke into groups of 3 and did 2 or 3 rounds of Dips, Hairburners and Down/Back runs.
Then we Indian Ran? in groups of 3 over to the rock pile. Everyone then grabbed a “running rock”, and we did alternating 15 reps of curls & tricep extension at each speed bump along the western road at Anvil. YHC grabbed probably the smallest rock because running with rocks is just dumb..no offense Header. Alf told me I was out front only because of my small rock…darn skippy!
Lorax was setting pace, as usual. Mermaid was conserving energy for his fishing trip. Rachel & Lobsta must have been injured, and the young ‘uns like LaRonda, Jock Strap, Sweeney Todd & Dollywood must have been modifying as they were not out front. #modifyonlywhennecessary
Header then handed it back to YHC to finish things up.
Tried to do some squat hold overhead press, but the Calvary preschool staff was coming through so we moseyed to a nearby lot for some Mary and core work and such. Pretty sure we did the following, finishing with Cumberland County Viaducts at Horsehead’s request.
American Hammer, Flutter, Alt. Shoulder Tap while in Plank (somebody please name this!), a bit of protractor work, and something else maybe?
AYG run back to the launch lot with lots of pax mailing it in as no one passed the old & slow Q.
Done.
Count off. Namearama. COT.
Thanks to Lorax for taking us out in prayer.
Announcements:
F3 Golf – Friday, Oct. 27th. Please sign up so we can raise money and give this thing we all value to other cities/states. And we all work plenty, take a Friday afternoon off in the fall…you’ll be glad you did.
SFN race in B-tyne on Sept. 30th – Isabella Santos 5K/10K. Sign up – awesome to see SFN in action, and Tolkien will market the $#!1 out of you if you don’t.
Grateful for all you jokers. This brotherhood is a blessing to me, and I know it is too many others.
“A friend loves at all times, and a brother is born for a time of adversity.” Proverbs 17:17
…this is JRR Tolkein’s marathon motto. He’s shooting to BQ. I think he can do it. Just avoid weights until after the marathon (see below).
Work is busy and I can’t really think of anything creative right now. I do want to say that people are weird. Yesterday, we all read about the Mad Pooper. Today, I read about this meathead. Just another way to show how lifting weights can injure you. For both of these stories, there has to be a logical explanation, right? Negative. It’s just weird people.
So, here’s a question: Would you rather have story #1 happen every time you ran for the rest of your life (you are the Mad Pooper) or have what happened in story #2 just once in your life?
BW
20 Men posted for a bare-bones beatdown this morning.
It went something like this
Warm-up Mosey waiting for the LIFOs to park and lace up.
SSH x 20 IC
Squat x 20 IC
Merkins x 20 IC
Mosey up to school building for some People’s Chair, w Air Presses and alternating foot up for good measure.
Run to short wall by dumpsters for Wall Walk (crowd pleaser)
Box Jumps at lunch benches, mosey down to track.
Proper warm-up lap followed by; Hot Lap with Merkins after
Hot Lap w another popular exercise…
Run along back of school to Four Square. Pusharama
Merkin x 10, Diamond x 10, Wide Arm x 10, Elbow Plank
Jump the wall, run up to flag pole for Squats x 20
Run back to Four Square for Pusharama Round 2
Run back to High School entrance, find service ramp.
Bear Crawl up ramp, Lunge Walk until 6 is in.
Run back to launch point for Mary.
Moleskin
Just a basic boot camp this morning, nothing fancy and no gear waiting in the wings. Sorry to disappoint those looking forward to HairBurners.
As usual, Dasher and Bratwurst were out front, Goodfella kept circling back for the Six like the Good Fellow he is, Akbar continues to post with solid efforts, and it was great to see some of the UC crowd I don’t often run into like Jingles, Xerox, Recalculating.
Be sure to sign up for Komen race as part of Heather’s Heroes
http://www.info-komen.org/site/TR?team_id=387532&pg=team&fr_id=6906&et=tlFrykbzMHltf4fOshKKmA
The workout started with a brisk lap around the parking lot. After the disclaimer, warm-up exercises were started consisting of SSH x 25, Imperial Walker x 20, Tricep/Shoulder stretches.
After warm-up, the PAX were split up into two teams(Uneven teams, but teams.
First Race:
All members get into plank position. Person 1 run across the parking lot to the the curb and then back to his team. Upon reaching Person 2, the two teammates do Hand-slap Merkins x 15. This is done down the whole line of the team as each person runs and comes back on their turn. First team to complete the above three times, wins. Team One(with the least amount of people) won.
Second Race:
Using the same teams, all are in plank again and in a line. The first person does 15 Merkins and while staying in plank position taps the next person to go. This is done until the end of the line. After reaching the end, Diamond Merkins x 15 are done the same way but the other way. After reaching the end squats are done in the same fashion to the other end again. Team One(with the least amount of people) won, insert shocked face here.
After taking a brisk Indian Run, it was time for Mary. Mary consisted of Dolly x 25, Rosalita Wip x 20, and LBC’s.
10 Pax, including 2 FNGs showed their metal today at Watchtower. At last count, Frack’s FNG invite total remains at a staggering 0. I think he wants to keep his workouts with Doc all to himself… There was a lot of early (and late) chatter about ‘hands on’ partner work, but YHC took it easy on the crew with only 1 exercise.
PAX – Dougboy, GatorCub (R), Red Rider, Run Flat, Good Fella, Posse, Jingles, Damascus, Beltway (FNG), Dr Beans (FNG)
Warm-Up
The Thang
Announcements:
Moleskin
4th Annual F3 Golf Classic
10/27/2017
Olde Sycamore Golf Plantation (Website)
1:00 Shotgun Start (11:30 Registration starts)
Lunch/Snacks/Non-Alcoholic Beverages Provided
BYOB
Prizes and drawings
On-course shenanigans
ALL proceeds go directly to fund LEAP expansion. This is Area 51 South Charlotte’s way of helping to fund expansion to cities that require travel budgets. Think too far to drive cities.
Several levels of sponsorship are available as well. Consider these if you own a small business or work for one that can get behind the F3 Mission and wants to help spread that to other areas of the country, as well as, get exposure for their business through the tournament. SPONSORSHIP
Get your foursome together and register. $100/player
Questions: f3golf@gmail.com