Muggy morning at the ‘hole this morning for eight dudes looking for some muscle gains. The kind that impact speed and overall athletic performance: the posterior chain. Today we worked those big muscles in the posterior chain… a lot. 2 joined for a 5k at 5 to start things off (YHC, Nard Dog). Men were disclaimed, urged to put out effort today, and to leave the light bells to the ladies.
First, had a KB pageant of sorts. Lined all the bells up in order of weight. Then took the top 8 bells and dragged em down to the field where YHC had a circle with some horrible EDM music playing. The pageant winners were:
The bells were spread out randomly around the center field circle. Q called out
an exercise and a number of reps, each PAX would perform the exercises then move clockwise counter-clockwise around the circle. After completing the reps PAX alternated between plank hold and a static KB hold (i.e the top of a deadlift) until everyone finished their exercises. Occasionally we added a 10 count to the end of a static hold or a plank.
After dragging the bells back up the shovel flag, mosey to the swing set and
perform some ballistic leg lifts / Windshield wipers / dragon flags. Roughly 30-40
of these in varying direction and timing.
It seems that Voodoo loves the Foxhole almost as much as he loathes the abysmal music YHC plays out of the AmazonBasics Large Portable Bluetooth Speaker (#productplacement). At this point, Voodoo’s annoyance is the only reason the music gets played. Finally found the Foxhole shovel flag in the garage this weekend; felt good to have ole glory flying in the spring/feels-like-summer breeze this morning. Mighty made the comment that the Foxhole 4 year (4 years, gasp !) anniversary is coming up; expect fanfare (maybe literally). Perfect sized group this morning. 8 is big enough for that “group effort” feeling, but small enough to not have to repeat instructions a bunch.
A couple really solid efforts out there this morning. YHC challenged everyone before the workout to really give it a go on the larger bells and the dudes answered the call. No one, no one went back for smaller bells. A couple individual efforts are worth noting:
Nard Dog was extremely chatty during the pre-run (no complaints) despite the muggy humidity and decent pace. The big fella has a motor. Also. He crushed the 80lb liberty bell with some deep squats today. Well played, though not as well played as those dance moves you tried to inflict us with after returning from merkins.
Frehley’s Comet was equally appreciative of the modern music today. The sweat rag was flying today and pace was good on those merkin laps. Hope the left forearm feels better soon; way to power through.
Wild Turkey did not seem thrilled about the prospect of having to stray from his own bell, but did express that he was glad for it in the end. Life is best lived outside of the comfort zone my dear feathered friend.
Voodoo supposedly is becoming a runner now. Classic E True Hollywood F3 story. We’ve heard it before. BUT… here’s Voodoo rolling into home sweet home at the Foxhole coming to lift heavy rocks with the KB bros. Good news Voodoo. You CAN have your cake (running) and eat it too (lifting). sorry not sorry on the lame music. Make a playlist, share it with YHC on Spotify; I’ll play it next time. OR ELSE.
Patent Pending crushed it this morning. Consistent and alarmingly strong on nearly all of the exercises. Good work.
Mighty Mite continues to outperform at the Hole. The man is wicked strong and has been a stalwart in SOB-land since the beginning. Soft Pretzel was telling YHC that in the early days of SOB (before Mighty travelled more for work) he’d see Mighty Mite posting every single day for weeks and weeks on end.
Kirby killed it today and worked some lower back muscles that maybe haven’t seen the light of day for a while. Well done battling back from injury and getting out there to swing the heavy bells.
As always, grateful for your willingness to come out and sweat with me,
Argo
It was a warm and humid morning that greeted all of us, particularly the unfortunate soul that happened to visit the Carmel Park port-a-jon after SemiGloss made his pre-workout visit.
After a legally thorough and air tight disclaimer was given to a group of 16 regulars (no FNGs), we departed at 0530.
The Thang
Slow mosey out the side lot, through the Church @ CLT Breezeway, hang a right on Colony down to the guard rails (+/- 3/4 mile). Dips IC x 25.
YHC being the only one with a headlamp (planning) lit the way for all but Agony, who blazed his own trail through the poison ivy. Rachel took a spill on the steps, of all places, at the bottom #disclaimer. Mosey across the oddly placed football field (complete with uprights) to the play ground at Mountainbrook Swim and Racquet Club and partner up.
P1 – 7 pull-ups, 14 merkins, 21 squats, 28 LBCs (no burpees)
P2 – run a lap (+/- 0.2 miles)
At +/- 6:04, slow mosey back up the trail to Colony. Dips IC x 15 at the guard rail. AYG back to Church @ CLT breezeway. 5 minutes of Mary (flutters #26, Boone LBCs a few times) to close it out at 6:15. Slow mosey back to the Carmel parking lot for COT.
Announcements
Ye Olde Moleskine
The timing wasn’t quite right on this. Pace of exercises slowed more than running pace, and as the AMRAP progressed, most partners made it back from the lap sometime in the middle of the LBCs (if done in order). Lots of folks picking and choosing when to do pull-ups or omitting them entirely. Collectively, we don’t do enough pull-ups – lots of Nibs-esque sounds from the group at the playground. Also lots of questions on time, when to head back, that’s not enough time to get back, remember it’s uphill back, etc. Nothing too egregious, though several regulars, noted fine purveyors of mumblechatter, were MIA. Bushwood also didn’t walk across the street to post, but it was noted he never attends DMZ now that his site Q responsibilities are over #marathontraining.
Relatively quiet and hardworking group once we got to the park, where we really could have used some tunes, SunDancer #batguanorap. Most groups appeared to get in 7 laps, if not more, which would work out to 49 pull-ups, 98 merkins, 147 squats, and 196 LBCs during the Main Event. That’s roughly half a Murph plus a fair amount of core work and 3.3 miles (per YHC’s watch).
Agony took an early lead, which I don’t believe SemiGloss gave up #oddcouple. Chelms with the veteran move to grab Leroy and bolt early for home base. Agony and / or Rachel seemed to make it back to C@C first, though that Colony uphill is deceptively long #falsefront #TWSS. Agony led Mary (seemingly more LBCs?) while YHC ensured all made it back safely.
Apologies for the minute of OT moseying back to Carmel for COT, and for somehow calling Aquafresh “Gas-X” for most of the workout. Thanks to One Eye for the invite to Q, and hopefully all got their money’s worth.
19 PAX were in attendance for the reporting of Flash’s initial quarterly report. The objective was to establish a baseline on where you stand now in regards, and then we will have an opportunity to check in every 3 months to mark the progress. As Coach Bo Schembechler said, “Every day you either get better or you get worse. You never stay the same.”
Warmup:
Thang:
The quarterly report consisted of 5 exercises done in below order:
In between completed some Mary as Pax registered # reps
Reults are Posted
https://docs.google.com/spreadsheets/d/1tr6Ps4N3SBzFR5dML8icfoZUIpeXnQnZthbmmLgCPrI/edit?usp=sharing
Moleskin:
Lots of mumble chatter night before concerning pre-run time/directional turning, but it appears it worked out for all in attendance. Was equally upset that I had put phone away too early and missed the opportunity to join in on the Frack Pole Vaulting topic. Timing is everything, and I had missed a very opportune time to join in, but did appreciate the Money Ball renaming request – “Magic Mike”.
In all seriousness, today was about trying to establish a baseline for us as individuals and to see the progress we make as we continue to workout every morning in the gloom. This will give us all a chance to celebrate the small victories related to our individual fitness. I believe that getting out every morning and having the opportunity to work out with this group ensures that we continue to get better daily, not only physically, but within our communities, families, and faith. Keep up the good work men!
Leave you with one more gem from Theodore Roosevelt – The Man in the Arena
It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.
Planted the shovel flag, No FNG’s, Disclaimer given, and we were off.
21 men completed the following.
The Thang:
SSH x25
IW x20
Mountain Climbers x20
Muderhorn- Dollies up top while we wait for pax
Front theater
Lunge/Squat ladder- every 2 park spaces/up to 8, run back & plank
Burpee suicides- 2 spaces= 1Burpee—back- up to 8, run back & plank
Bear crawl/Merkin ladder- every 2 spaces/up to 16,
Plank waiting for Pax
Mosey to the corner of the Regal-Jack Webb Abs-1-Heels to Heaven= 4LBC
Up to 10 Heels to Heaven=40 LBC
Peoples Chair- Right leg out, Arm presses x15
-Left leg out, Arm presses x15
Behind Theater-Balls to with Verkins on your own
Peoples chair
Mosey to launch point for Mary
Circle up
Dollies x30
20 merkins on your own
Flutter x30
15 merkins on your own
Rosalita x30
10 merkins on your own
Bicycles x30
5 merkins on your own
Moleskin:
This workout was my 3 year anniversary workout. Although my official anniversary is 4/30/15. So is the 3rd year of this workout Mighty Mite created on my FNG post. As always lots of moaning and groaning on the Jack Webb Ab’s and the Burpee suicides. Great group of guys. Appreciate all of you for joining me this beautiful morning. Thanks for coming out.
3rdF Starting Thursdays at Chick-fil-a Stonecrest 6:30 following Rebel Yell. Reach out to Fire Marshall Bill for more details.
Thanks to Strawberry for taking us out.
SUMMARY
8 men aimed to exfoliate their pores using mother nature’s humidity, and not a Loreal cucumber mask at Commitment today. Boyz it was HOTTT!!! 4 men (Posse, Doc, Hollywood, and YHC) took a 2.5 miles tour of the AO in prerun, attempting to draw an A-Wing Rebellion Ship to show up on Strava, well thats what it looked like. Scrap the weinke, it’s too hot to PR the 1-mile on a time trial out of the gates! YHC audibled to a total body workout, plus some SPEED over miles AYG on the track. Only 2.1 miles covered, but don’t discount it as easy for the mileage. As they sometimes say about other things: “It’s not the size of the boat, it’s the motion in the ocean.” or more appropriately, “Never judge a workout by it’s Strava Miles”. Having too much fun here… YHC needs to run off to F3 Dads Camp now that soccer is over, so will try to make this quick!
THE THANG
2 minutes late to start. Doh! An even 8 PAX for the workout today, so 4 track batons were handed out to 4 dudes who partnered up by size/speed. Mosey from launch to the grassy field adjacent to the track just to mess up someone’s new shoes (can’t remember who). YHC calls some SSH / IW in a half-hearted attempt to get loose (since 4 of us already did ~3mi prerun and were warm #selfish). Mosey over to the concrete pad for what is YHC’s patented 31 consecutive merkin salute in (Q-called UP – DOWN cadence): 5 regular / 5 wide / 5 diamond / 5 right had offset / 5 left hand offset / 3 right leg high / 3 left leg high. Chesticles worked for the day. Mosey to under the bleachers to work on some grip strength hanging on the slanted beams, lift your left up to work on some abs as well.
Mosey over to the track, for some 2X200 meter relays. Partner 1 sprint AYG 200m around the track to partner 2, hands off baton to Partner 2 who sprints AYG to the finish line. We did this 4X in the sweltering heat, with 50 LBC in the middle of each sprint.
Next we went to the bleachers for alternating sets of Dragon Flags and alternating single-leg squats. If any of you have not done a dragon flag before, check out my main man Bruce Lee and the proper-form: https://www.youtube.com/watch?v=_mf_TLDVwIs Yeah, we weren’t really doing THOSE.
Head to the concrete bleachers across the track to the stairs. Set 1: Partner carry up the stairs, flapjack. Set 2: Partner wheelbarrow up stairs, flapjack Set 3: Climb the stairs, with 1 low deep squat on each step, all the way to the top. At the top, we did 3 set of 10 (left and right) hip-slappers on the wall, and amazingly no-one broker their neck or teeth or both.
Mosey back over to underneath the bleachers for some more hanging from the beams underneath, only to find out that all of our grip strength was pretty much gone. Mosey back to the short wall by the concrete pad for some dips with leg raised for added difficulty. Mosey back to launch, with a few min left, do the 31 consecutive merkin salute in Q-called UP – DOWN cadence one more time…. 7:30 and FINITO!
NAKED MOLESKINE
Great group of guys this morning… YHC always states Commitment AO is 2nd or 3rd best in all of F3 Nation workouts YHC has attended (which is a lot of different ones! #SOBA51MetroUCFortMECANashville). Apologies, something special about the Muthaship, and it’s 12 story parking deck dizzyback. But back on topic…. YHC plans on making more appearances at Commitment now that the reigns to Stonehenge are being handed off by YHC as co-site-Q, in the coming weeks. Few musings:
***Thanks again for the workout clothes donation to the Charlotte Rescue Mission. YHC had the honor of delivering the F3 Nation Mudguard jerseys to them (21 total) and the guys were so elated to have them! Plus they will come in handy, three of the guys were wearing long pants to the workout, and one was wearing jeans since he did not own workout gear.***
ANNOUNCEMENTS
TOLKIEN’S TWO CENTS
I love my UC brothers… talk about a welcoming group. You all are supportive of other regions and travel to A51 / SOB, treat all PAX with kindness and support whether they are at the top of the fitness ladder or just starting the journey to get in better shape. You all challenge each other positively, and call themselves to be men of action, not just speech, as evidenced by their work with Debbie’s House. You all actually inspired me to step up and lead the children’s chair pushing charity, and look outwardly, rather than running races purely for for self-edification. It’s no wonder Snowflake drives past 26 F3 workouts, 45 grocery stores, and 4 Waffle Houses on Saturday to get to Commitment! You guys, UnionCo is what F3 is all about, and it’s inspiring. Keep up the good work men and SYITG next time.
“They may take our lives, but they’ll never take our F3DOM!” ~ JRR Tolkien
Twelve men gathered on this July…I mean April warm humid morning to put in some work. Here’s what we did.
The Thang
Circle up at launch point for COP. Merkins x 10, Mountain Climbers x 10, Low Slow Squats x 15, Diamond Merkins x 10, Plank Jacks x 10. All done IC. Finished COP with the Burp n Merk going up to 10.
Mosey over to the big rock near entrance 4. Instruction were given for the circuit that was to follow. There would be 5 pain stations along the outer road of Calvary. Station 1 was 10 Burpees at the starting point. Run to Station 2, the rock pile near the baseball field. Find a rock and do 10 reps each of Curls, Shoulder Presses, and Tricep Extensions. Run to station 3, the play ground. Burp Ups x 10. Run to station 4, the hut near the soccer fields. Perform 10 each of Dips, Derkins, and Step Ups. Run to station 5, the end of the road near HWY 51. Do 10 LBCs. Then run all the way back to the start. We did the first round together so the PAX could get the idea. We then did the whole circuit 4 more times OYO. Those who finished first did some Mary while waiting on the six. When the six came in, mosey to the cars for a couple of more minutes of Mary. Done.
Moleskin
Nice work out there today men. Good effort by all. Hopefully everyone got something out of it. It’s a privelage to lead. Thanks to Flipper for giving me the keys.
12 men showed up for a site Qless DaVinci. Heartbreaker and Strawberry ran in. Nice!
Disclaimer given and off we went.
The thangy thang: Run across the street to a building I help build Charlotte Ear Nose and Throat between my son and myself. Old school/classic warm up: SSH x 10; IW x 10; MC x 10 and two minute elbow plank. This is where we learned the art of distraction or the clinical term displacement. Paper Jam was in particular good at this skill. He was also good at helping other Pax learn how to displace. Some appreciate this more than others. Warm up and therapy skills done.
Mosey across the street to the playground that poses as a playground but is really just interesting art that causes carnage to little people. Instructions were given that we would do the mini Murph. Run .5 miles, 150 squats, 100 merkins, 50 pull ups and run .5 miles. You versus you but we ran back for the six before starting the exercises and at the end of the second run.
Phase two. We moseyed through the parking lot of Blakeney. Every time we hit a stop sign we did five merkins. We made our way over to the stairs by the yoga and noah’s ark store. We did five 180 jump squats at the top of the stairs and five merkins at the bottom five times total. Last round we hopped up the stairs right leg/left leg. Good option for yoga pants for Run Stopper or Tolken when the store opens later today. Always plank or stand around until the six gets there.
Mosey over to the wall behind Old Navy. By the way 40% off most of the store today. Here we did an exercise that may or may not have a name. No one was creative enough to give it a name and I was too lazy to look up the lexicon to see if it has a name. Basically you face the wall in a plank position. You put both hands on the wall and go back to plank going straight into a merkin. Pop up and jump up on the wall standing straight up. We did this ten times.
We stayed up on the wall and did American Hammer x 25. Hop down and mosey back to the parking lot in front of Old Navy stopping at all stop signs for five merkins. Just in case you are in the mood 50% off at Banana Republic. We did four corners after a snide comment by Mighty Mite about UNC class credibility. First round ten merkins at each corner. Six inches to hold until six arrives. Second round five turkish get ups without the weight.
Time was drawing near and so we headed back. Stopping at all stop signs for five merkins and stop lights were worth ten merkins. Timing was perfect for two minutes of plank. There were some rude comments from Paper Jam about my profession but I have to be honest I stopped listening. Classic therapist move. Although I did nod a lot. Done!
Moleskin: It was humid. It took at the time to get out of the car to get a good sweet going. No one brought water so that was a bummer. We did a lot of merkins. Not sure how many but a lot. Holding plank for two minutes is hard. Great work out there today men. Commish there is no way you are bailing on the BRR. Plenty of time to get your mind right. Anyone can run 14 miles total cut into four segments. I encourage everyone to sign up for a relay race Ragnar, BRR, Palmetto, etc. It is the best second F you can get.
Announcements: The usual. May 24th FNG recruiting effort at The Maul. Start working the crowds early and often. We are all at some sporting thing this weekend with the kids. Headlock a guy today.
Enjoy the weekend.
Since becoming Site Q, Hollywood has suggested an AMRAP challenge to test the PAX progress on a monthly/quarterly basis. To get the word out, Hollywood and YHC have taken to all the major airwaves to attract the finest PAX in Union County and beyond (i.e. Doc McMecklenburg)
All the latest and greatest technology was used to get to the masses including telephone calls, postcards, 911 Beeper pages, Text messages, Instant Messages, and even Email, With that comprehensive marketing campaign, we got HCs from 3 Respects. While that is good, we knew we had to reach more PAX. After extensive research, we spared no expense and utilized the latest and greatest technology . . . Slack!
As Hollywood and YHC rolled into the parking lot in the gloom, it looked like “The Haw” channel on Slack was for REAL. Parking lot was loaded with cars at Cuthbertson Middle. We got a little nervous that our Weinke would be a little much for all the FNGs who showed up.
Turns out there was a Middle School field trip sooooooo . . . Disclaimer given as we moseyed down the path behind the school circling up along the way a few times for Warmup: SSH x 20, MC x 20, Flutter x 20
THE THANG
AMRAP challenge. Consists of about a 1/3 mile lap with 7 exercise stations along the route. 30 minutes to complete as many laps as possible. Stations included:
Merkins x 20
Dips x 20
Box Jumps x 20
WWII sit-ups x 20
Curl to Press x 20
Suppines x 20
Burpees x # of laps completed
After 30 mins, we gathered up the PAX and headed back with some Mary along the way to get to the COT.
MOLESKINE
Other than a couple “veteran” PAX who seemed to be sandbagging their baseline number, tremendous effort by the PAX. It will no doubt be tough for each of them to go further than their result today but this group continues to impress. As “The Mouth of the South” so eloquently put it, he “would have won a Wet T-Shirt Contest.” After reviewing the videotape from COT, YHC realized that there were a number of PAX who would give Posse a run for his money but YHC thinks that is best left to others’ imagination. Great effort by all. We will try and beat these distances on the last Friday of every month:
Goodfella: 3 (Laps) and Rocks
Doc McStuffins: 3 and Sit-ups
Transporter: 2 and Supines
Shop Dawg: 3 and Merkins
Hollywood: 3 and Rocks
Dirty Bird: 2 and Merkins
Posse: 2 and Rocks
Foley: 3 and Box Jumps
Shampoodle: 3 and Merkins
Recalculating: 3 and Box Jumps
Foundation: 3 and Sit-ups
Legal Zoom: 3 and Sit-ups
Rockwell: 3 and Dips
Gator Cub: 3 Laps
Moneyball: 3 and Merkins
Bottlecap: 3 and Rocks
Announcements:
F3 Sanctuary: Mondays at Brooklyn Pizza in Wesley Chapel at 7:30pm Studying “Un-Offendable.” Come join the discussion and/or come for the pizza/beer
Q-School: Saturday at 6:30am at Bojangles across from Sun Valley High School. Learn from the best cadence counters in Union County
Moneyball – Thanks for letting us make fun of your shape-ups and the take-out prayer
12 studly gents came to Meathead for a kettlebell workout that got the muscles, heart, and lungs all a flutter.
THE THANG
Quick stretch
20 swings 5 curls
15 swings 10 curls
10 swings 15 curls
5 swings 20 curls
20 goblets 5 OH press
15 goblets 10 OH press
10 goblets 15 OH press
5 goblets 20 OH press
20 UR rows 5 deadlifts
15 UR rows 10 deadlifts
10 UR rows 15 deadlifts
5 UR rows 20 deadlifts
Circle of pain (40 secs exercise)
Form a circle and depending on weight of bell pax were given a specified exercise to perform for 40 secs. At end of 40 secs pax moved right performed merkins/burpees during the 30 sec rest. Heavy bell was 50Lb plus, medium 45-40LB, lighter below 40LB. Exercises below:
Heavy – tbags
Medium – high pulls
Light – lunges
Heavy – swings
Medium – snatches (double)
Light – clean and press (double)
Heavy – goblets
Medium – alt swing
Heavy – UR row
Medium – cleans
Light – Romanian one legged deadlift
Round 1 – Between each – 10 diamonds
Round 2 – Between each – 15 wide arms or 5 burpees
Dolly with KB press
COT
YE OLDE MOLESKINE
Good crowd and lots of debating the music which was supposed to be from the 90’s. For some this was college and others it reminded more of high school and then for others the ride to kindergarten # RESPECT!
Brown asked for some cardio KB’s today and there was a lot of heavy breathing and sweat stained sleeveless going on some hopefully mission accomplished. Good seeing Scratch N Win back out although he looked very peekish and didn’t say a lot and was as the guy next to him in the circle I was awaiting a merlot spillage.
YHC helped the tall guys out today especially Freedom, Tackling Dummy, and Hoover in the option of merkins over burpees for anyone over 6 feet. It seemed like several others were very generous with there height estimations or they were just #smoked.
Thanks for the lead.