THE THANG
14 showed their mettle to swing their metal at Meathead this morning.
THE THANG
Warm up (Thunderstruck) – burpee for every time “thunder” is said (33 by the way)
Round one (25 secs each)
2 handed swing
Alt swing
Rest x 3
Round two
Goblet squat
Good mornings
Rest x 3
Round three
Upright rows
Overhead press
Rest x 3
Round four
Snatch – R
Snatch – L
Curls
Rest x 3
Round two
Lunge – R
Lunge – L
T bags x 3
Round three
High pulls – R
High pulls – L
Tri press x 3
Finisher
10 swings
10 OH presses
10 upright rows
10 good mornings
10 diamonds x 3
Mary
YE OLDE NAKED MOLESKINE
With the weather last night in our neck of the woods the warm up to Thunderstruck was very apt. In between SSH’s and IW’s and lunges it was a burpee for everytime “thunder” was mentioned. 33 times total so the pax were nice and warm come the KB portion. Lots of supersets today and the temptation to drop the bell was immense. Great job by all today!
19 men gathered in an elementary school parking lot at 5:30 this morning. After what I thought was an excellent disclaimer, we proceeded thusly.
Yog around the front of the school, all the way back around to the field just behind the school. The complaints about the wet ground started right away. Pulling a page from a Tiger Rag workout long ago, the first exercise was to lay down on your stomach, roll to the right, roll to the left. There you go. You’re wet. No more complaining. IW, MC, Slow Squat. Off to the picnic tables.
Partner up. Partner 1 does the exercise at the tables while partner 2 runs hard to the end of the fence along the baseline of that field right there. Flapjack. Repeat for all four fields. Exercises were derkins, dips, step ups and incline merkins. Recover there with some alternating people’s chair (why do we call it that?) and BTW.
To the back field, then get back with your partner. In one end zone, partner 1 does 15 derkins on the other’s back, to midfield for 15 hand-slap merkins, then to the other end zone for 15 full situps. Flapjack for the other partner going back to the start.
Head through the trail (well lit this time of year) to the hill. Sevens on the hill with jump squats at the top, CDDs at the bottom. Recover with Mary. Then up the hill to Old Providence, stopping at each light on the right for 1 burpee, 2 burpees, etc. That sucked.
Jog to the field where we started for AYG sprints to run out the clock. Done
Moleskine
It’s such a polite crowd at Hydra. Other than Spackler’s constant feedback, I didn’t hear much from the PAX. Hops showed up looking like he’d run 13 miles to get to the workout. Nope, just the 1.5 from his house. It’s going to be a long summer. He eschewed the offers for a ride home afterwards though and finished his run.
Announcements:
F3 Granite (New Hampshire) has launched. Send your friends to see Flutie Flakes.
Ghost Runner (aka Stink ‘n Drink) starts back up tonight. ABC at the Arbo at 7:30 for 4 or 6 miles. Then to Vintners to fight off the ladies while enjoying a beverage.
Horsey McHorseArse starts Monday. 5:30 in the Old Bell parking lot of the McAlpine Greenway. If you’re looking to finish off that overuse injury before BRR season gets too far along, that’s the place to do it.
F3 Dads starts this weekend and continues every Saturday in June. Sounds like it’s at Beatty Park at 9:00, but you should probably confirm before you show up.
Awesome weather this morning.
The thing:
Side Straddle Hop x 20
Imperial Walker x 20
Good Morning Nashville x 10
Run to Davie Park
Playground and lap while partner begins called exercise:
Combined 100 Pull ups
Combined 200 Dips
Combined 200 Rock Curls
Combined 200 Merkins
Run back to the beginning
Mary
COP
Moleskin:
Laronda led the mosey back (or should we say sprint). Deep Dish put the hammer down and left the rest of us in the dust.
Thanks to Laronda for taking us out.
SPEEDFORNEED!!!! Gashouse men many of you have seen my Tweets and Retweets for SPEEDFORNEED!!! TCLAPS to JRR Tolkein for bringing this opportunity to us! If you’ve Never heard of SPEEDFORNEED? Watch this cool Youtube Video “The Making of SPEEDFORNEED” which shows in ~4min what and why F3 Nation is doing this charitable initiative. Want more information? Read the SPEEDFORNEED Preblast Like what we’re doing and want to support? Click for CrowdRise Donation Link or Click for F3Foundation Donation Paypal Link and make sure to put in comments “SPEEDFORNEED“. We’re still raising money for a few more racing chairs, Cool gear and a trailer, so please donate, every little bit counts! Below is the Race information (Gashouse PLEASE register early)
As the date gets closer and I have more information i will continue to update you please take the first step and get registered for the race
*If your region wants to host a SPEEDFORNEED race, please let us know ASAP! We already have 35 races on the annual schedule and would do our best to enable you to provide the ride of a lifetime for kids with disabilities, while showcasing what F3 Nation is all about to your local community.*
Contact: Twitter @F3SPEEDFORNEED or @JRRTolkienF3 or email SPEEDFORNEED@yahoo.com
SFN… HELP Kids, GROW F3 Nation ~ JRR Tolkien & Tool Time
Few AO’s present a more intimidating opportunity to Q than Gumby. To keep the mumble chatter to a minimum, you need a solid devotional, a tough weinke, and a strong playlist. YHC was shooting for 2/3 this AM when 13 studs showed for A51’s original stretching and broga workout. The disclaimer was given and today’s devotion was from Philippians 2:3-4, where Paul reminds us to not focus on ourselves, but to recognize and honor the gifts of others.
The Thang
An instrumental version of Pink Floyd’s Dark Side of the Moon set the musical stage for the following:
Start in Corpse Pose. Focus on breathing and the alignment the body. Draw feet in to butt and lift into bridge. Hold for 3 breaths. Repeat 5 times.
Time to warm up the body. Roll over to table top for 5X Cat/Cow stretches. Bird Dog (knee to elbow) X 5 & press up into plank. From plank position, push back into Downward Dog. Repeat Plank/DD routine 3X & finish in plank position.
From Plank, draw R knee to R armpit. Return to Plank. Draw R knee to center. Return to Plank. Draw R knee to L armpit. Return to Plank. Repeat on Left side. Downward Dog to Plank.
Side Plank R & L – Hold for 5 breaths each side. Back to neutral Plank. Walk feet to hands at front of mat. Forward fold & rise to Mountain Pose.
From Mountain Pose, step back into Warrior 1. Hands to prayer center. Focus on keeping hips & knee square. Twist R. Twist L. Repeat for other side.
Down Dog to Mountain Pose. Warrior 1 –> Warrior 2 –> Triangle Pose. Repeat for other side
Sun Salutation X3
Chair pose X 3. Chair pose with hands to prayer center. Twist R. Twist L
Tree Pose R. Tree Pose L.
Warrior 1. Warrior 2. Stretch hand over head to wall. Repeat for other side.
Runners Stretch –> Quad stretch –> Pigeon. Repeat each side
Sweep legs right. Twist Left. Repeat other side.
Child’s Pose center. Walk hands right. Walk hands left.
Corpse Pose. Revisit devotional. Time is up.
Moleskin
Solid effort by all this AM. Lots of grunts & groans (but no complaints about the music). Sweat was pouring. Note to Swiss Miss – it’s practically Summer. Turn on the A/C! Lots of guys out for a pre-run this AM. Probably should start advertising it as a standard part of Gumby. New site FNG, Regerts, (he was a net new FNG yesterday) and he EH’d his buddy today. Yep, you read that right – the FNG brought a FNG. #GettinItDone Regerts owns Divine Arts, a tatoo shop in Matthews, so obviously he was named Regerts (think Milky Way commercial). His FNG also works there and does body piercings. With that amount of intel, it didn’t take High Tide long to associate that with the place in the mall that does ear piercings. He’s now named Claire. Solid take out by the FNG. Yep, the FNG took us out.
The playlist included instrumental versions of Pink Floyd hits: Hey You, Money, Mother, Any Colour You Like, Breathe, and Us & Them.
Thanks for the opportunity to lead.
Announcements
A51 Hi-Vis shirt order is open. Closes next week. Get yours now
Meathead tomorrow
The Thang:
15 Pax posted on the last day of May to get the guns in shape for the summer trips to the pool.
Part of the disclaimer was YHC’s litany of old man injuries we would be working around….thus low on mileage, high on pain.
We wandered through the baby-butt-smooth Calvary parking lot and circled up in the front entrance.
COP:
Off we go to the nearest parking lot.
Yes, the fan favorite, Merkin Ladder – – –
This was fun.
Plank while the 6 finishes.
Circle up for some continuous Mary (LBC, Dolly, Flutter – 2 times through)
Back on our feet and we mosey to the soccer field hill.
11’s:
This felt harder than expected – possibly smoked arms from the merkin ladder?
Taking advantage of our position on the soccer fields, we get in groups of 3 for a few minutes of grinders. You can’t coach height – or speed.
Slow mosey up the hill into the pavilion.
2 rounds of:
Then it is the long, slow trot back to the start point where we circle up for some final Mary:
Annnnnnnnd, we’re done.
Moleskin
Good work out there by everyone this morning – quite humid – a taste of the next 2 months.
Champagne got his grinder fix. All good with that.
My arms hurt a bit as I type this – – all to the visual satisfaction of the babes at the pool. Soak it up girls, soak it up.
Announcements
Stone Man has offered up a $2k match for donations this week for SPEEDFORNEED. Please help the cause.
Fat Camp had it’s first day of a brand new format today and 6 came out to witness the transformation. Moving forward, Fat Camp has 2 pre-run options (one at 0500, one at 0515) and the main event at 0530. The 0500 run group will circle back to pick up any 0515 arrivals. Four men arrived at 0500 this morning to get their EC and this is what followed.
Thang
Moleskin
Fat Camp hasn’t been the belle of the ball lately when it comes to attendance and is hoping to improve her popularity by transforming into a 45-minute workout (0530-0615) with some nice pre-run options. YHC personally really enjoyed the new format and think it holds great promise.
Today was a slow start numbers-wise, but we made up for it with effort. With the pre-run, we managed to get in 5+ miles and a ton of work. Hopefully, this is just the start of bigger and better things for Fat Camp. With the new format and the Fat Boy coming this summer (see Announcements below), I have a feeling that it is.
Another muggy and ridiculously sweaty day today. Nard Dog may need to invest in a biodegradable clothing company so he can just start throwing his clothes out after every workout. Appreciate Escobar making his way back to Fat Camp and Rachel making his way down to Elon Park for the first time. Farmers carrying KBs didn’t slow him down at all which made CMIYC quite interesting. Haggis arrived at 0515 but turned us down for the pre-run and opted for pull-ups instead. He was back to bar traverses and monkey bars as soon as we were done. This guy is not going to lose his white band (and will probably beat us all) at Savage Race next year.
Thanks to General_ for the invite out to Fat Camp and for the take-out.
Announcements
17 PAX posted on a pleasant somewhat muggy morning to partake in YHC’s Maul Q.
With the disclaimer duly given, we were off…
Warm up jog around the parking lot and COP
SSH (Side Straddle Hop) x 20
IW (Imperial Walker) x 10
The Thang:
Sprint the length of the backside of the strip mall. At finish line we did as many “LCB’s” aka LBC’s as we could fit in until the six was in.
Mosey to St Matthews where we did 20 Curls, 20 overhead triceps, 20 overhead pushups using a rock x 2
1 loop around the church with 10 merkins or “LCB’s” at each corner.
Mosey to the upper parking lot where we did wind sprints to each of the speed bumps. 10 count between each sprint. We did this 10 times. Dumpster Fire made the comment that it felt an awful lot like Mountain Goat. I agreed.
Indian Run back down Elm Ln.
We used the median on Elm Ln to do a little Plankers Delight. PAX planked shoulder to shoulder, while groups of 3 went down the line doing two hand slap merkin’s with each man.
Then run back to the parking lot.
We had enough time to do two more wind sprints the length of the Regal Theater parking lot.
Done. Official mileage 2.86 miles.
The Moleskin:
Excellent effort by everybody today. I’m not a runner but I’d like to be. Did you know that if you are 40 and over and can run under a 9 minute mile it reduces your cost for life insurance? Naw, I really don’t think that is necessarily true but it couldn’t hurt. I turn 40 this year. I’ll let you know.
Fire Hazard was up front all morning. Cheddar and Private Benjamin were right with him on the wind sprints. The time seemed to fly by. We were pretty stinkin’ close to 3 miles. Next time.
I’m guessing Plankers Delight has never been done on the center median on Elm Ln. There’s a first time for everything. You can say you were there and felt the burn.
When I Q it’s important to me that the PAX get their money’s worth. I judge by how hard guys are breathing throughout the workout and how sweaty everybody is at the end. Mission accomplished today. It wasn’t all fun at the time but I hope you are thankful for it and glad you pushed yourself. It gives a sense of accomplishment… Makes that drive home at 6:21ish (while most of the world is still asleep or just getting up) so refreshing. One thing checked off the list.
It was an honor to lead you guys. I appreciate Cheddar and Commish for giving me the opportunity and look forward to posting with all of you again, soon.
Dumpster Fire… Thank you for taking us out. Well said. I predict DF to be the next Mayor of Pineville. Just remember where you heard it first. DF for Mayor!! He’d be a great one.
Play hard, play smart, play together… Carolina Way.
Announcements:
Speed for Need. This is a good week to contribute. http://f3nation.com/2017/05/25/preblast-speedforneed-inaugural-race-american-4miler-7417/ Absolutely AWESOME idea!! I plan to contribute today. Consider contributing yourself if you can. They welcome any size donations. It all adds up.
Chocolate Chip Cookies this Friday for Pineville Fire Department. In honor and memory of Richard Sheltra. His birthday is June 2 and favorite cookies were chocolate chip cookies. His parents organized a chocolate chip cookie drive where people from every state are asked to give a plate of store bought chocolate chip cookies to your local Fire Department, Law Enforcement or First Responders Unit.
The Arsenal 5:30-6:15 – Indian Land Elementary School… Thursdays. Nard Dog leading tomorrow. Lots of miles.
The Maul needs Q’s. Contact Cheddar or Commish if you are interested in Q’ing.
Did a bit of a warm up there in the parking lot. Warm up consisted of side-straddle-hops, mountain climbers, imperial walkers, and merkins. After the warm up we moseyed over to the north entrance and pair off. Played a bit of Catch Me If You Can, partner one did 10 merkins while partner two took both kettlebells for a ride. Flap jacked our way around the church until we got to the north lobby entrance. Waiting for us there was a deck of cards. The cards were used to give the number of reps for each called exercise. We did one handed swings, goblet squats, cleans, lunges, shoulder presses, good mornings, merkins on the bell, Romanian deadlifts, and snatches. I’m not saying I didn’t “tamper” with the deck of cards but it was weird that face cards seemed to be the only cards showing up. Even after Smokey gave the deck a good shuffle, the face cards continued to show up. Crazy, right! After each set, we ran a lap around something. Either the first island, or around the second island, or even around the church. We ran up the set of stairs and we also ran up to the road and back a couple of times. With time winding down, we headed back to the parking lot and finished up with some mary. Next time I’ll be sure to give those cards a better shuffle.
Announcement from Swiss Miss:
The 6/6 Skunkworks will be a “Potluck O’ Pain”
Everyone needs to bring their favorite workout gear, and just like a potluck dinner, we’ll all get to taste the pain baked up by each other.
It would be great if we had: Plates, ropes, sledge hammers (on tires), weight sleds, medicine balls, rucksacks, and any home-made gear that will bring plenty of downpainment.
If you don’t have said gear, no worries: bring your KB.
Donut run was long
Swampy Hot day upon us
I did backblast yay!
No one wanted the backblast so here you go. Many different routes and miles. Swiper got left a 4:45. Other funny things happened. Show to know.