Good Livin’ At The Big House

Good Livin’ At The Big House

7 PAX made the right choice and posted for their #DRP at the Big House and here’s how it went down.

COP:

Take a warm up lap around the parking log, circle up for COP.

  • Burpees x 5
  • SSH x 20
  • Burpees x 4
  • Merkins x 15
  • Burpees x 3
  • IW x  10
  • Burpees  x 2
  • 4 Ct Flutter Kicks x 15
  • Burpees x 1

Return to the van and pick up Coupons (2 Rucks & 1 Kettlebell) to exchange for some Good Livin’ then return to the parking lot with said coupons. Partner up, size and speed does not matter. Catch Me If You Can back to the parking lot, Partner 1 carries the Ruck/Coupon while Partner 2 completes 5 Merkins, flapjack.

Staying with your partners, Partner 1 takes a lap around the parking lot while Partner 2 performs called exercise with the coupon, then flapjack. Each partner completed the round, plank it up and wait for the Six. Change coupons between rounds and move on to the next exercise.

  • Overhead Presses
  • Squats
  • Curls
  • Lunges
  • Thrusters

Staying with your partner, Catch Me If You Can heading back to the starting point with the coupons. Stopping for a quick circuit of 10 Derkins, 15 Dips, and 20 Squats at the benches. Pick up you coupons and return to the starting point.

Mary:

  • Flutter Kicks x 20
  • LBCs x 10

Moleskinny:

  • Great work by the PAX today, YHC only posted to this AO once before and it’s great getting out and meeting other PAX in the Area 51/SOB region. I highly recommend it.
  • YHC wanted to change things up a bit and introduce Rucks to the PAX. We had one at GORUCK Light weight (4 bricks), one at Tough weight (30 lb Plate).  Thanks to the PAX for indulging me.
  • Outback looked very comfortable with Ruck on, handled it like a champ.
  • Outback is a good sport when folks assume he’s from Australia. #PatientKiwi
  • We were able to add some more burpees to Cadre Danny’s 1 million burpee challenge, see information below.
  • Madame Tussaud and his truck wrere missed.
  • Cheddar launched F3 Birmingham this past weekend. #GiveItAway
  • As we returned to the parking lot to retrieve the coupons YHC heard something to the effect of  “It’s bada$$ when you pull coupons from a mini-van”. Mini-vans are great for transporting coupons.
  • Thanks to Dumpster Fire and Cheddar for the opportunity to lead and please sound off with any mumble chatter.

Announcements:

  • Cadre Danny Stokes (F3 name Linus) is organizing rucks in every U.S. capital city in 2017 raising money for Operation Enduring Warrior and will be in Columbia, SC and Raleigh, NC this fall. More information here: 2017 http://capitaltour2017.com/register/
  • Donate Burpees to Cadre Danny’s 1 Million Burpee Challenge here: http://capitaltour2017.com/burpees/
  • Ballantyne Corporate Cup: http://racesonline.com/events/run-ballantyne-8k5k

A Mongol Leads a Bunch of Savages at the Matrix

SUMMARY

21 men (including 1 FNG) showed up at The Matrix for a last minute obstacle course training cram session, led by the Mongolian Banana, ahead of this weekend’s Savage Race.  Shovel flags (F3 Hot Tubs, and The Matrix) were planted, and thank goodness no one else showed up or else there would not have been enough gear…. teams of 3 were formed for some HIIT. Suppose credit should be given to Paper Jam and Madison for a prerun, even though they COULD have helped YHC set up stations #lonely.  Madison gets a free pass, for collecting a TON of gear for the Charlotte Rescue Mission and Men’s Shelter workouts MIP and Fortitude.  In the end, everyone should have issues writing with a pen today, squeezing a tube of toothpaste, and … whatever else requires some level of grip strength (use your imagination… or NOT).

THE THANG

The objective of the day, was to simulate a little bit of the Savage OCR Race that 50+ A51/SOB/UC PAX are participating in.  That means sprinting from one obstacle to another, conquering the obstacle, and hoping you have enough grip strength to make it to the finish line with 100% completion.  Failure to complete an obstacle for ELITES results in a DNF time.  A little different rules for the Open, but no one wants to fail an obstacle.  After a quick lap around the parking lot to loosen the legs, instructions were given in High and Low plank position to PAX to allow YHC to “hear the sound of my own voice, and show off the chesticle strength that benched 41.99 reps of 135lbs at the BROlympics”  VIDEO EVIDENCE…. at least that’s what ALF ws yapping… or something like that. SMH.  Anyway, plan was to complete 2 rounds at 7 stations, spending 2:20 at each station, and sprinting :30 to a point and back during the transition. 40min of HIIT total.

  • Station 1: Dead-arm-hang / toes-2-bar at the pullup bars (grip/core)
  • Station 2: Supine rope pullups with thick rope (grip / back)
  • Station 3: ~20lb sandbag tosses to partner (total body)
  • Station 4: Reverse burpees with 25lb or 35lb kettlebell (abs/legs)
  • Station 5: Thick Tug-O-War Rope Resistance pulls (grip/back/core)
  • Station 6: Farmer’s Carry with choice of 45lb kb’s / 45lb plates <with grip holes> / 35lb plates <fingertips>
  • Station 7: ~85lb Heavy Home Depot Bucket Carries

Somehow the last station was missed from either PAX revolt, oversight, or being out of time (extend these 45min workouts!) Load the gear back up in the truck, and FINITO!

NAKED MOLESKINE

YHC lives all of 1.8 miles away from The Matrix AO, yet has NEVER posted there in nearly 3 years of F3 (Take that back, YHC met Turkey Leg there for a marathon training run once, came back, and crashed COT once).  Guess what… YHC is NOT sorry! How can anyone build any sort of self-esteem getting dusted by the likes of Orange Whip, Joker, and Lobstah Roll.  Those dudes are so in sync you should watch their perfectly synchronized bucket carry turns. Another reason NOT to show up to the Matrix is how can anyone focus on working out when Poptart and Alf are going toe-to-toe on snarky comments for 45minutes. Alf, moving the cone distance shorter mattered today, and Poptart, no one saw you running with the two 45lb plates but everyone heard you whimper in the following bucket carries for doing so.  Some of my SOB loyalists were in attendance as well (NOT referring to Paperjam) in Tuck and Wild Turkey #SaturdaySiteQsRule or at least they used to.  O’Tannenbaum nearly forgot his name in COT because either he was too busy gazing at Patdown, or … was still delirious from the workout.  Welcome FNG Pauly D, a New Yorker named after the baller from ‘Jersey Shore’, who is Tuck’s brother here visiting.  Smoky showed some afterburners on some of the sprints, giving Rachel a run for his money, which was 0 since F3 is Free… unknown if he was running fast, but it looked that way.  If we had been short a heavy bucket, Prohibition offered to carry Turkey Leg, since they both weigh about the same.  Arena made the right call, and made sure to do his toes-to-bar away from Poptart, who was doing a different exercise called ‘Hands-to-hips-feet-to-ground’. Witch Doctor, Crabcake, and Squid all put in solid silent work as YHC has seen them do at a similar workout at RockZero and other workouts.

Thank you to Squid and Poptart for the invite to come lead the Matrix. It was long overdue, and YHC promises to post before my next 3yr anniversary.

ANNOUNCEMENTS

  • Nash and JRR Tolkien are bringing speed pushing racing chairs like Team Hoyt and Ainsley’s Angels of America, to F3 Nation, a charitable initiative called F3 Speed For Need.  The official preblast and marketing launch will be coming in a few days but in the interim, please spend a few minutes to watch the video in the link here, and read a little bit about the initiative in the top section of the link:   F3 Speed For Need Pre-Preblast (watch video)
  • Join your fellow SOB / A51 / Indian Land brothers in the Charlotte Craft Course on Saturday May 20th from 1200-1530 starting at NoDa Brewing Co. Basically the point is to run to as many breweries as possible, get blasted, try not to puke (in the bar at least), and try to also not get hit by a car or sprain an ankle. Have your M pick you up if you’re not already in the doghouse for this, or stay at Tuck’s House since he has plenty of room, even with a hoard of 2.0s….. contact Tuck for details or check Slack. You can register on : CLT Craft Run Signup
  • If you are not doing Savage Race, consider Q-ing Outland workout this coming Saturday which is at Sun Valley Middle School at 0700. Contact Madison @JeremyFDraper

“They may take our lives, but they’ll never take our F3DOM!”  ~ JRR Tolkien

Pre-Blast: Summer Kick-Off “FNG” Convergence

Logo

 

TL;DR -> Bring an FNG or two to the Maul on Wednesday, May 24th at 5:30am

 

One day, somewhere between 5 years ago and yesterday, it was your first day at an F3 workout. Whatever you thought after that first post, you liked it enough to come back, and you’ve since joined the community with enough vigor to be reading a “pre-blast”. Take the opportunity to find a new guy, share why you’ve benefitted from F3, and invite them to their first F3 workout.

This is what it is.

At the core, this event is a regular workout that will follow the normal rhythm and cadence of an F3 workout. It is being designated as a special opportunity to bring brand new guys out, or bring those guys that haven’t posted in a while back out to a workout. It is essentially, “bring-an-FNG-to-post” day.

Here’s why.

This event serves to bring guys together from the region in an effort to grow our influence in the region and add some new guys to our number. It is easier to get new guys to come in the warmth of the summer, and perhaps marginally easier to convince them to come if they know there will be other new guys present.

The when and the where.

The Maul (Regal Cinema @ Stonecrest Shopping Center), Wednesday, May 24, 2017, 5:30a (regular time)

Asked and answered.

Q: Will this be a moderate workout ?

A. No chance. Not a moderate workout at all, though certainly will have room for new folks to “modify as needed”.

Q: Will there be a pre-run ?

A. Absolutely. 5:00am.

Q: Do I need to bring anything special ?

A. Yes. A new guy or two. There are a few links below you can share with folks you are bringing.

Bringing the Sphinx to the SOBs

15 of Ballantyne’s finest posted at the Chick-Fil-A in Blakeney for the weekly edition of da Vinci. A brief but thorough disclaimer was given and then we moseyed down Rea Road and made a left on Wintersweet Lane into the Apartments at Blakeney. Quick bear crawl around the traffic circle at the end of the lane and then circle up in the parking lot.

COP (whisper cadence out of respect for the neighbors):

  • SSH x 20 IC
  • IW x 15 IC
  • Merkins x 10 IC
  • Mountain Climbers x 20 IC

The Thang:

Mosey to the parking area in front of the leasing office and plank up for instructions to the Sphinx™:

  • Partner up by speed. P1 goes right on Wintersweet and makes the first left. P2 goes left on Wintersweet and makes the first right. Both partners turn in on the next cross street (Zelkova Lane) toward their partner and meet in middle for 20 handslap merkins, then return to the start for 5 WWII sit-ups each.
  • Repeato with partners running in opposite directions, meeting on the 2nd cross street (unnamed) for 15 handslap merkins, then returning to the start for 10 WWII sit-ups.
  • Repeato to 3rd cross street (also unnamed) for 10 handslap merkins, then 15 WWII sit-ups.
  • Repeato to 4th cross street (Salvia Street) for 5 handslap merkins, then 20 WWII sit-ups.
  • Plank up for the six, then mosey to the traffic circle and lunge walk around.

Mosey across Rea Road into the Elevation Church complex. Plank up with feet on the curb. Perform 10 derkins IC, then plank walk right for 10 paces. 10 more derkins IC, then plank walk back to the start. Perform 10 dips IC, then recover and mosey to the playground near the original da Vinci launch point.

Circuits:

5 pullups on the weird playground equipment. Bear crawl up the ramp, then perform 20 dips, 15 bench squats, and 10 derkins. Run around the fountain near Banana Republic, then return to the playground. Repeato x 3 for 4 total circuits, alternating derkins and incline merkins. Larry Birds lead Mary until the 6 is in.

Mosey back to the BB&T parking lot near the launch point. Plank up, AYG sprint across and back. Elbow plank, repeat AYG sprint. Belly start, repeat AYG sprint. Bucky, Bunker, Gumbo, and Tuck were flying out there. There were likely others that I just don’t recall.

Circle up for some Mary:

  • Fredo: Flutter x 20 IC
  • Chopper: Freddy Mercury x 20 IC
  • Toolbag: Box cutters x 10 IC
  • YHC: Rosalita (en español) x 20 IC

Head over to the Chick-Fil-A flag for COT and a strong take-out by Paper Jam.

Announcements:

  • FNG day at the Maul is scheduled for May 24th. Argonaut is organizing it, so you know it will be legit. Bring out an FNG or a kotters and get them into F3 just in time for the sweat-drenched summer months.
  • Bucky is looking for Qs at Bagpipe. DM him on Twitter or Slack or catch him at a workout if you’re interested.
  • There are a number of VQs coming up at various sites. Keep an eye on Slack and Twitter to show up and support our newest leaders.
  • I think I’m missing some stuff, so please chime in below with any additional announcements.

Moleskine:

  • YHC rolled out the Sphinx at a workout with F3 New Orleans around Thanksgiving. There’s a cool little part of City Park with an avenue with big oak trees, a wide neutral ground (or median), and a number of cross-streets. It’s called Roosevelt Mall after FDR. One of FDR’s nicknames was The Sphinx. That was the coolest name YHC could come up with, so that’s what I named it. I like it because it requires a partner and there’s some running, but the group stays together. I hope the pax enjoyed it on Saturday.
  • Everyone was pushing hard during the whole workout. There were a number of “non-runners” that were pushing themselves on the running portions. There were also the usual Larry Birds smoking everyone. For my next Q, I’m going to bring KBs for them to carry around to slow them down a bit.
  • Thank you to the pax for coming out today and supporting my Q. I’m embarrassed to admit that I attended the launch of this great site in January 2016 and hadn’t been back since. There are two primary reasons for this: (i) I’m lazy and tend to fartsack on Saturdays and (ii) distance. Neither of those are very good excuses and YHC will be back at DV soon. Great site, great site Qs, and great pax.
  • Thanks to Tuck and Triple 7 for the invitation to Q. I also appreciate the awesome Mona Lisa socks. I can’t wait to wear them to Stonehenge and ask Wild Turkey and JRR Tolkien Nard Dog what they’re offering prospective Qs. In keeping with their theme, it should probably be a free set of patio pavers or something.
  • Please sound off in the comments below with anything I missed during the workout. YHC was pretty gassed and tend to be pretty focused on not screwing up during my Qs, so it’s likely I missed or forgot something.

HOT & COLD!!!!!!!!!!!!

Posted on behalf of O’Tannenbaum

Last week it was hot and humid, this week cold and blustery…But we had ten men dedicated to the cause at the original area 51!

Warm up: Mosey around the lot as we picked up DKong and the 3 muskateers, then around to the back of the school for SSH x 25 then run to picnic table for 20 merkins oyo and back, IW x 25 and run to disc golf hole for 20 merkins oyo and back, MC x 25 then run to backstop for 25 merkins oyo and back, squats x 25 then run to split rail for 20 declines oyo and back.

Next to playground 10 pull ups and plank for 2 mins with 10 naktar jye. Mosey to blocks only to discover some ruffians had smashed several, but we had enough. Enter stage right–Runstopper with a leg lock partner sit up x 25 with the block. Then return to playground for 10 pull ups and 2 minute plank and back to blocks in center of the field. After a memory of Tiger Rag story we launched into jack Webb with the blocks (impossible), then back to the playground for 10 pull ups and 2 minute plank. And back to get the blocks for a journey to the wall for a sit and some challenging block moves, then to the playground for 10 toe touches each leg and 10 toe ta bah. Return walk with Blocks near resting place for a Jack Webb finale.

Then a 1 mile fun run down to the lower field, through the woods, and into the neighborhood with stops for 10 merkins and 10 LBCs along the way. Return with a reverse burpee ladder starting at 10 and making our way back to the cars right before the rain started.

It was great to have Run stopper there, it has been a long time…

Three’s not much of a crowd

 

3 pax assembled to get stronger than you.  How, you say?

The Thang

COP:

  • Farmer Carry (heavy & medium bells) to corner of school
  • Imperial Walkers
  • Merkins
  • Prying Squats
  • Side Straddle Hops
  • Merkins
  • Mountain Climbers
  • Jump Squats
  • 2-hand Swings
  • Butt-WallTouches
  • 2-hand Swings
  • Bulgarian Goat Bag “Swings”
  • 2-hand Swings
  • Farmer Carry back to starting point

Singles (8-5-3):

Round One

  • Left, then Right
  • One-hand Swings
  • One-hand Presses
  • Goblet Squat
  • Lap between each

Round Two

  • Snatches
  • Lawnmowers
  • Lateral Lunges (unweighted or teabag-hold)
  • 10 merkins between each

Mary Intermission:

  • American Hammer
  • Flutter Press
  • Pullovers
  • Louganis
  • Windshield Wiper
  • Dolly Press

Doubles (2 sets of 5):

  • Deadlifts
  • Cleans
  • Presses

Finisher:

  • 6 sets of 10 heavy one-hand swings

Done

COT

Announcements

  • None

Naked Moleskine:

So, YHC was doing laps around the school for a pre-run, when Snoopy rolls in 10-15 till 0700.  Finished up the run, and we were chatting about the recent attendance at Ascent.  Constanza rolls in, still expecting a good handful or so more.  Well, at 0702, we waited no more; pressing on (literally and figuratively) without them.

Small group meant lots of 2nd F opportunities – never a bad thing.  Plus, no worry about pace or six or anything else – just focus on good form.  And, excellent selection of bells – 14 bells for 3 pax.

Thanks for the opportunity to lead today.  Always an honor.

Aye.

Stepping Down To Step Up

TOLKIEN’S TWO CENTS

Yes, it’s true. Today was my last day as co-site-Q at Stonehenge, but I’m not going anywhere fellas. In fact, the way I see it, I’m stepping DOWN to step UP.  Miffed? Let’s talk. When Dredd and OBT founded this thing called F3 Nation ~6.5 yrs ago the MISSION was to plant, grow and serve small workout groups for men for the invigoration of male community leadership.  And being a site-Q is an excellent way to fulfill part of that mission, in fact I believe it’s the genesis.  What better role than site-Q can there be than to assemble, develop, provide leadership, encourage, and shield lock with men wanting (knowingly or unknowingly) to do the same with you.  In fact, after about 2 years as a site-Q, I can honestly say all my tremendous gains in the First F (Fitness), have been officially outpaced by the gains in the 2nd F (Fellowship) and 3rd F (Faith) thanks to my brotherhood with all of you #notaninjuryjoke.  It’s been a honor to lead, and an equally great honor to hand the baton off to another man to grow and lead. #F3missionaccomplished.

But you see, although I may not be the site-Q of Ballantyne’s Premier Saturday workout anymore, I’m not stepping DOWN from leadership… in fact, quite the opposite, I’m stepping UP.  Over the past few years, I’ve witnessed ordinary men do extraordinary things after being invigorated by F3: like seeing my brothers in Union County raising money and renovating Debbie’s House when they didn’t so much as stay in a Holiday Inn the night before.  In A51/SOB, you’ll find guys hitting the grocery store to buy food and water, load up the truck, and head down to Columbia for the weekend to help out flood victims in any way possible. Pick anything from my brothers in The Fort, whether it’s giving away turkeys, supporting the Joe Davis Race to end addiction, or having a charity magic show to help kids get the start in life they need #totallyAWESOMEevent.  In Metro, on Tuesdays PAX start their day off encouraging our homeless brothers at Fortitude, put in a full workday, and cap the day off by teaching underserved kids at Billingsville Elementary how to read.  On Saturdays, they hit their own workout, then double-down at the Charlotte Rescue Mission to support the men battling addiction, before supporting their kids at soccer/baseball/football games just like the rest of us.  Travel further North, and you’ll find a father, who in the midst of never-ending grief for the loss of his daughter a year ago, started a charity to bring joy to children through Operation Sweet Tooth.  I’ve been invigorated, and now it’s my turn to do something greater than serve myself to help accomplish the mission of F3, so I’m stepping UP for the Nation, and hope you all will come along for the ride… it’s going to be FAST!

Introducing: The F3 SPEED FOR NEED Charitable Initiative.

SUMMARY

14 PAX came out to Stonehenge (Frasier, W-Turkey, JRRT for 3 mile “2nd F” prerun) to stretch their legs on a beautiful Saturday morning and work in a little exercise, before heading to Einstein’s Bagel…. the real reason for exiting the fartsack. Former Stonehenge Site-Q Frehley’s Comet ran out of loincloth towels, woke up feeling a little ‘greasy’ downstairs after Cinco de Mayo, and thought better to skip the workout and head straight to the coffeeteeria.  It was supposed to be a special day at Stonehenge this particular morning.  Mr Bean made a guest appearance, and was celebrating his 3 year anniversary of being in F3 (no he hasn’t Brexit from it…. just been busy with being newlywed, his new baby boy Luca, and of course Haggis intolerable working conditions at the Stone Man).  Today was also the day YHC was handing off the Stonehenge Site-Q keys to Nard Dog (not present, needing to attend the international ragdoll and beanie-baby collectors convention in Shakemyhead, Idaho) after nearly 2 years of site leadership. No wonder more guys showed up at DaVinci (of all places) for a Voodoo meathead led workout! It was a great morning, full of all 3 F’s – Fitness Fellowship and Faith, and YHC is thankful for everyone present, MIA, or DR on this day.

THE THANG

<Placeholder for Mr Bean’s First 30min of Workout backblast. Bets anyone if it gets written?>

Tolkien’s time to Q… and fittingly we ended up starting at the “off limits” Premier Parking Deck up Ballantyne Corporate Place.  For those of you who have known me long enough, YHC has always loved parking deck workouts, ever since the 1st time YHC posted at The Muthaship on 6/15/15 (RIP to the workout).  YHC instructed PAX to run backwards on the ramps AND the straightaways of each level of the 5 story deck, stopping at each end to perform 20 hip-slappers (10 each side) with feet on top of wall, in cadence, all the way to the top.  Quads and core smoked.  Next, over to the stairs, run up to level 5, 5 donkey kicks on the wall, run all the way down to the bottom…. run up to level 4, 5 donkey kicks on the wall, run back down to the bottom… repeat until all levels completed.  Finally, mosey over to the Helipad where Partner #1 performs 1-min of strict sit-ups while Partner #2 holds feet. Flapjack.  Loser does 5 burpees. How did Tuck get 95 sit-ups in 2 minutes at BROlympics?!?! (See video evidence here:  BROlympics Video ) Run back to launch for COT. FINITO!

NAKED MOLESKINE

<Placeholder for Mr Bean’s part of backlist…. still waiting>

Thank you SOB’s for the opportunity to lead Stonehenge.  YHC has become great friends with many of you through this experience.  How can anyone forget all those ridiculous marketing Tweets sent out to promote your Q’s between myself and Wild Turkey? (Fahvra’s VQ and the railroad train of ‘applicants’ meme…. Dolphin’s marketing with the ‘vibrating soap dispenser’…. millions of cuddly pandas).  We’ve had fun playing bucket pong, carrying logs, segment hunting, and even having a celebrity Q like Dark Helmet (not Foulball) pop in once in a while.  YHC is looking forward to Nard Dog’s leadership, and expect him and Wild Turkey to do nothing less than continue to grow SOB Nation…. F3 Nation from here.  YHC will still see you guys at Stonehenge most Saturdays so you’re not getting rid of me that easily!  YHC also expects you ALL to lead with me on F3 Speed For Need!

“They may take our lives, but they’ll never take our F3DOM!”  ~ @JRRTolkienF3

Punt, Pass & Kick some as…

Posted on behalf of Bernanke

Thanks for letting me lead you knuckleheads this morning.

After a counter clockwise warmup run and a quick COP it was off to the bus’s for a little whine and cheese with Smoking leading a killer pace.

Next we lined up near the cafeteria for the start of the beatdown. Three rounds of the following:
– 20 step-ups
– 20 merkins
– 15 supine pull-ups
– 20 LBC’s
TClaps to Horsehead for providing the great music. #guitars&cadillacs #hillbillymusic

Next we moseyed to the bank close to the tennis courts and picked a partner:
– partner one did merkins while partner two ran the hill for 5 bomb jacks. Once the team hit 100 merkins you planked.
– repeato and changing to LSS at the bottom and 10 LBC’s at the top. Stopped once the team completed 100 squats.

Next it was Punt, Pass & Kick:
– one person calls an exercise then punts, passes or kicks the football. Once the ball lands I call the method of transportation: run, lung walk or bear crawl. A couple of strong arms and nice punts!!

Next up… and Indian Run that includes the back PAX runner sprinting the pig skin to the front, then each member of the PAX passes it back to the next runner. 5 burpies for the PAX if the ball drops or if Bullwinkle doesn’t follow instructions.

Next: 20 calf raises and one leg deadlifts… 10 each leg and repeato.

MARY was interrupted by a 2.0 who blasted the Q with some sort of built up Cinco De Mayo bean gas that will go down as a legendary moment in F3UC history… but not in a good way.

Great work men… have a great weekend!!

Who Named You?

11 PAX joined YHC to work off the cerveza, tacos, and tequila from Cinco de Mayo.  Actually, YHC had a few IPAs at Happy Hour and pizza with the family.  Still in need of a good workout to burn that junk off.  Buckeye joined us for a brief period until YHC indicated that this was Rock Zero during the disclaimer.  He didn’t like what he heard and interrupted the disclaimer to ask where High T was meeting.  Off he went.  Off we went.

Mosey over to the Life Center.  Circle up.

COP

Merkin x 10

MC x 10

Peter Parker x 10

10 Burpee OYO

Low Plank Jack x 10

Wide Merkin x 10

Mosey over to the Pavilion

Bench Set

15 Hip Slappers/15 Jump Up/15 Dips/15 Derkins

AYG to fence and back.  Repeat x 2

Mosey to rock pile.  Grab rock.

Line up in parking lot.

Rock Set

10 Curl/10 Tri Ext/10 Thruster.  Repeat for 20 each.

Bear crawl approx. 50 yards.  5 H-R Burpees.  Backwards run back.  Repeat x 2

Sprints

Two light posts.  10 x called exercise at far end.  AYG back.  Merkins, Squats, H-R Burpees.

Mosey over to launch lot.

Mary

Keep feet up.  Flutter x 10/Heels to Heaven x 10/Dolly x 10

AYG North Face Loop.  Down hill.  Up NF.  Back to Mary lot.

Repeat x 2

Closing Sprints.  Back over to Sprint lot.  Various plank exercises with one light post sprints.

YHC had 2 minutes on clock.  Gummy had time.  Done

COT

Moleskin

Met a few of these guys for the first time today.  Interesting names that were mostly given by McGee.  No surprise.  He is a giver.  One Eye was crushing it today.  Typical.  He gets after it.  Pro was showing some fast twitch on the sprints.  Neck and neck with Taffy, Gummy’s 2.0 who is 15 and has some long legs.  Dutch Baby had to bow out at about 35 minutes due to some leg pain.  Heal up.  Iron Horse was getting it done as usual.  Boerwoers, Backsplash, Jet Fuel, Leroy, Big Willy all pushing hard.  Strong work today men.  Honored to lead this fine group.  Gotta run to camp Thunderbird for a longhouse.  Really enjoyed getting out today.

Announcements

Contact Boerwoers if you would like to Q Rock Zero.  Looking to fill the schedule.

MurderHorn Mania

YHC and VanPelt arrived a little early for a 2 mile pre-run. 21 PAX arrived to do some work in some perfect weather conditions. Disclaimer given and we’re off.

THANG
Warm-up run down Elmstone to the Thornbridge club house parking lot for COP
IW X 15 IC
LSS X 15 IC
Merkin X 15 IC

Partner up. Partner 1 does 10 pull-ups at playground. Partner 2 does 20 dips at pavilion. After completion meet in middle parking lot for 10 hand slap merkins. Rinse and repeat going the opposite direction. 2 rounds each and then some plank work.

Head back towards the Murderhorn stopping at he rock pile on the way. Everyone grab a lifting rock.
Curls X 20
Overhead Press X 20
Triceps Extensions X 20

Repeat one more round.

Head to bottom of MurderHorn for main event which was a Triple Nickel. Merkins at top and jump squats at bottom. Plank work at top while waiting on six. Head back to launch site to end with sprints and some Mary.

MOLESKIN
Strong work by everyone. YHC Q’d a murderhorn triple nickel at The Maul a couple of years ago so one was due at RY. YHC learned a couple of things today. 1. MurderHorn sucks!! Especially 5 times in a row. 2. Long Haul is dang fast on the sprints. Need to set up a sprinting competition between Long Haul and Ickey Shuffle. Thanks for the opportunity to lead. Sorry this BB came out a little late.

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