11 hearty men braved the gently north of freezing temps to jump start their week on the right note.
The party went something like this:
The Thang
With an FNG in our midst (and even when there isn’t) a Disclaimer was proffered, and we launched at 0530 sharp.
Run down to first baseball parking lot. COP at the far end.
Prisoner Squats x 20
Side Straddle Hops x 20
Mountain Climbers x 20
Run to other end of lot, and find some strategically placed medicine balls.
Partner up. P1 runs full lap around parking lot while P2 does Medicine Ball Merkins. Right hand on the ball, Merkin, roll ball to left hand, Merkin. Continue until P1 returns. Flapjack.
Old School Partner Sit Ups, passing medicine ball back and forth after each rep. 20 reps combined.
Repeat Partner Lap and Merkins, Flapjack.
Repeat Sit Ups x 20.
Mosey down to second parking lot.
P1 runs lap of second lot while P2 does Squats. Flapjack. Repeat.
Mosey and grab some wall.
People’s Chair; Left Leg high, regular, Right Leg high, regular.
Balls to the Wall; (As you are able) Left Hand high, regular, Right Hand high, regular.
Partners: P1 does Box Jumps or Step Ups while P2 does 20 Derkins, flapjack.
Rinse and Repeat.
After brief intro, Q attempts to lead PinBall run back to cars. Every man runs at his own pace, those getting out front choose a spot to turn around and run back to Six. That generally leads to new Pax in front, who then choose next turnaround back to Six, The theory is that all men get to run at their own pace, get a good workout, and nobody gets let behind. #Fellowship
We threw in a few Pain Stations on the way back and circled up for COT.
Moleskin
Thanks for the opportunity to lead my first BigHouse workout!
I have enjoyed being part of the launch, and it is a solid group of men. Patient Zero was a solid partner, and lots of hard work from the everybody. Welcome to FNG Lieutenant Dan (JR), who works with Private Benjamin.
Be sure to join us for the Richard Shelta Memorial 10K/5K/1 Mile Run April 29, 2017 at Belle Johnston Center.
https://runsignup.com/Race/NC/Pineville/RichardSheltraMemorial10K5K1MileFunRun
Pineville, NC lost one of its own nearly a year ago.
Richard Sheltra, a 20 year old firefighter, died in the line of duty while battling a three alarm blaze in Pineville on Saturday, April 30, 2016. He is survived by his parents and sister.
In the wake of the tragedy that took Richard from his family all too soon, the Pineville FD, Sheltra Family, and Pineville community came together to honor his memory through the Richard Sheltra Memorial Run last October.
Last year’s 5k race had just 116 participants. In 2017, the Memorial Run takes place on the anniversary of his death. We can help.
This run is another way we can demonstrate F3’s support of our local community.
– We can support a Dad and Mom who lost their boy. A sister who lost her brother.
– We can support our local volunteers who don’t ask much in return. This run is how they all get to hold on to their brother who was taken from them.
Click this link to Register for the Richard Sheltra Memorial Run.
(10k, 5k, 1mi fun run option for 2.0s & families)
Taken from the Registration Website:
“Join us in bringing our community, family & friends together to celebrate the life of Richard Sheltra and raise money to support his foundation. We want to honor and recognize him for his commitment and dedication to our community. All proceeds for this event will benefit the “Richard Sheltra Memorial Foundation.” This Foundation is designed to purchase New Turnout Gear and Educational Expenses for first responders. These were two areas of great concern and empathy for Richard.”
Share with your AOs, PAX, and your friends/coworkers. If you’re looking for a race to run, this is a great one to gear up for.
Questions? Contact Dumpster Fire and Cheddar at jbmaxim@hotmail.com / nigel65@gmail.com.
In a cool 20-something degree morning, the kettlebells came out to play at Ascent/Olympus/Soon-to-be-renamed AO… While the urge to get back in the cars and grab coffee was strong, the 3 last-second PAX rolling in encouraged us to put that warm, delicious coffee off for an hour and work hard.
The warmup to the thang…
2 warm-up laps around the short-track
SSH
IW
Short-track lap
Push ups
Mountain climbers
The real thang.
Pair up with a pair of light bells (~25’s seemed to be the norm) and a 3rd bell about 10-15 lbs heavier. Doubles or heavy-bell work strongly encouraged
3 sets of 10, 2 exercises, then a lap.
Round 1
Cleans and Overhead press
Round 2
Rows and Squats
Round 3
High Pulls
Figure 8s
Round 4
Double Swings
Curls
YHC wasn’t feeling like the last few exercises on the Wienke, when he looked at his bells, looked at Turkish Getups, and audibled out of it. Or maybe the fancy GPS watch was just going to be a bunch of circles around the same track and he wanted to draw a prettier shape on the post-workout chart. Either way, a mosey over to the concessions stand for a dips/incline merkins/step ups circuit, then a mosey back to the wall…
People’s chair, then move down the line with each pax providing the count for the exercise
Goon – Arm extension
Moon River – Air press… and the workout came totally unraveled.
For the first time in YHC’s memory, a workout was derailed by a premature “backblast”… The PAX scattered, running for cover, trying to identify the wind direction and stay upwind. No names will be called out here, they’re on twitter for the curious…
So we evacuated to a wall on the other side of the building to restart the people’s chair exercises.
Time remained for one last Mary exercise, which Sensei called for some LBCs, and the workout wrapped up.
NMS
Great to see Heisenberg and Sensei out again. The clown car is running strong with Goon, Moon River and Heisenberg, usually at the very last second right before YHC gives in to a coffee run.. 7 PAX and 4 cars, might be a carpool record…
Announcements
We are looking for a site co-Q, contact Sony (@f3sony on twitter) if interested
The Q sign-up sheet is open. Get on it! http://www.signupgenius.com/go/5080d4daca62ea2fc1-qschedule
We are taking suggestions for an AO-rename. Winner doesn’t have to do burpees at a random date when YHC won’t be there XD
RockZero is a big AO. Yuge, really. Maybe two miles around the perimeter. How in the world was YHC to Q a workout on this AO when all the #soccerarms could literally be a mile ahead of him? #leadingfrombehind With a direct assault on their soccer arms, that’s how.
The Thang:
10 pax assembled (later, 11)(including 3 pre-runners), with only two knowing what was in store. After a lame disclaim, and even numbers of pax, we bolted off (ok, moseyed off) to begin our day. “Car up!” Scatter! Like a bunch of ants after you’ve disturbed their ant hill, pax darted off in every direction as a car wheeled into the parking lot. We didn’t recognize him at the time, so thinking he was an arriving church employee, we continued to mosey out of Entrance 4, taking a left on Rea. YHC later checked the six to find a quickly moving pax, we planked up at the library entrance, and Rachel joined us as our 11th.
We continued our circuitous route, up Rea (yeah, it really is more Up than YHC realized), crossing at the light and making a left down 51, past the front of the church, and made another left into Entrance 1 of the church. After a false stop by the Hot Box due to some misleading mumblechatter, initiated by YHC, we finally ceased this running nonsense by the playground, having covered just over 1.1 miles (YHC was shooting for 1.0 miles but was happy to over-deliver).
Partner up
Pax were told to line up in order of their highest-to-lowest number of max rep pullups. Then, pax were paired up with their opposite ends of the line, in an effort to allow each man to push themselves, while keeping the group together. 4 groups of 2 + one group of 3.
Pullups
Mosey out of the playground to the parking area adjacent to the cemetery.
Merkins
When most groups were finished or nearly so (YHC had a schedule to keep), mosey to the parking area adjacent to the Hot Box.
Squats
Return home
With most groups finished or finishing, we left for our closing mile home, following the circuitous route we came in on, allowing faster pax to travel at their own pace. Again, old-school hand-slap partner situps for early arrivers/finishers (some chose to modify as necessary to preserve their #trampstamp).
Finisher
To ensure everyone received their full paid hour of fun (and because it’s rumored some non-runners like sprints), line up abreast for an AYG sprint across the parking lot. (Icky Shuffle took home the trophy, despite YHC’s slight benefit from being the starter and Prohibition’s 15 second head start.)
Done
COT
Announcements:
Naked Moleskine:
After 3 years, 11 months, YHC had his VQ at The Rock, now RockZero. For almost 2 years, YHC was site Q at Ascent, so that’s understandable. He has no explanation for the remaining time. With mixed emotions (excitement, anxiety, malaise, apathy, determination, deviousness, that burrito from last night, etc), YHC was determined to deliver.
Again, it’s a big AO with lots of options, but YHC isn’t super familiar with it beyond the soccer fields, parking lot (yuge), & North Face. Not being a runner, esp not a very fast runner, the soccer fields were out. Just did North Face a couple of weeks ago on a #recon post and slipped down twice (have since purchased trail shoes which are much better than slick road running shoes on wet steep grassy !@#$% hills), so that was out.
So, let’s focus on strength. YHC has a reputation (good, bad, indifferent) for kettlebells, but that’s too easy. Besides, you can come to Meathead (Thursdays at Elizabeth Lane ES) for that. Then, like a ray of sunlight on an overcast day, The Murph came to mind. It’s great, in that, it hits some of everything. It has: an opening mile run (which can/should be run as a near sprint but can also be throttled back to a mosey if needed), 100 pullups (hitting the back and biceps), 200 merkins (for the chest and triceps), 300 squats (for the legs and glutes), and a closing mile run (to finish off cardiovascularly). But, how to adapt it to a group setting, allowing each pax to give their all whether they are strong or less so at any element?
The opening/closing miles were easy enough to keep as a group mosey. Pullups seem to be the toughest for many, so that would be the match-up exercise, pairing the more capable with the pax still building their pullup capability or shedding their soccer arms. From there, add in short runs for muscle recovery and allow runners to get their run on without leaving non-runners too far behind. Partnering up should, theoretically double the reps for each exercise, but with the added running/rest breaks, only 50% was added to the number.
So, that was the method behind today’s seeming madness, a Deconstructed Partner Murph, and like the pretweet, it wasn’t #CSAUP because there was a point to it all, beyond just a beatdown. Plus, if you’ve never completed The Murph on your own, now you’ve had a taste and should have some confidence for this May, when you’ll likely have an opportunity.
Good work by all today. A little #grumblechatter here and there, but really, everyone seemed to embrace the challenge and buckle down to knock it out. T-claps! You’ll be better for it. (and, perhaps, a little sore) With the opening/closing miles + our running breaks, YHC had estimated a little over 3 miles, which was the AO standard at one point. Today, we overachieved with 4.1 miles(!), in addition to our feats of strength. Nice work, men!
Thanks, Flipper, for handing me the reins and to the pax for the opportunity to lead. It’s always an honor.
Aye.
Burpees & Hills & Burpees & Hills. Who could possibly hate that Amazing combination of workout splendor! I know because over the last 3.5 years of hanging with my F3 homies, that is the question I have received the most.
PAX: Hey Yo EE, “Burpees & Hills?”
EE: Why “Sure thing (Insert PAX Name here)! That sounds like a Phenomenal Idea!”
Shepherd must have ESP’d on my wavelength because although we did not discuss the Strategic Q-Split plan verbally, we KNEW what the 9 PAX that overcame the #Fartsack to Participate today were craving, like a 3am Waffle House All Star Special! Let’s Dig In!
Pre Thang
5+ miler to get the chills out for GJ, Kiefer & EE. Good Hills through the downtown track of Monroe
The Main Event
EE ON Q
0.4 mile Tonowanda Trail Loop warmup alternating Karaoke R/L, Shuffle R/L, High Knees, Butt Kickers, Backwards and 4 stops for 5 x Burpees or 5 x BombJacks along the way
Circle up for COP
50 x SSH IC – That’s how we roll
10 x IW IC
10 x Windmill – Big Stretch, nice & slow
10 x Low Slow Merkins – 3 slow count down & up
Mosey about 15 feet (it was epic)
To EE’s Mountain to Valley course.
Eight cones are set up about 20 yards apart heading away from Hot Dog Hill(?), starting at the base of the hill. And 1 Extra Credit Cone about 50 yards past those. The idea is to run up the hill and do 5 x Bomb Jacks. Run down to the first cone and perform 1 x Burpee. Back up the hill for 5 x Bomb Jacks. Down to the 2nd cone for 2 x Burpees. Repeat until you have finished all 8 cones #lotsofburpees. If you are needing a little extra credit, repeat and go to the very far extra credit cone + 10 x Burpees. Pick up the Six and continue on! #Grinder
Partner up for EE’s Sled-Burner Delight!
Using 4 plastic snow sleds and the same cones from the M2V course, P1 Sledburns approx 40 yards & back while P2 performs called exercise until P1 gets back. Then Flapjack.
Exercises:
R1: LBC
R2: CDD
TURN OVER Q TO SHEPHERD!
Mosey to picnic tables for Step-ups x20 (#really40) and Dips x25
Run half the track around to the end
Time for some Deconstructed Burpees x 5
Mosey over to the baseball field for some “steep” hill work:
R1: Backwards walk up, Bear crawl down
R2: Crab walk up, Crab walk down
R3: Bear crawl up, Bear crawl (or slide) down.
Mosey back across the street to the park.
Grab 2 rocks and plank up for the Tunnel of love!
3 Minutes of Mary
20 x Rosalitas
15 x Dollies
14 x LBC’s
FINITO!!
COT / ANNOUNCEMENTS
Prayers for Pikachu’s Job Search
****** Posse came today to let us know about an upcoming F3 service Project to help a family in Monroe who’s house is literally sinking. Apparently the lady living there is a grandmother that is taking care of neighborhood kids and recently lost her husband who she was taking care of. The plan is to basically Rebuild & Firm up the house in 4 days and WE NEED YOU!! We need anyone & everyone that can walk upright to step up on President’s weekend February 17, 18, 19, 20 to “REBUILD THIS HOUSE”!! Any time that we can help out will make a huge difference in her life and the kids she is taking care of, even if it is only a few hours! Posse (Brian Stephenson – Twitter @bridgeofbrian ) has the details about this service project and can answer any questions. He will send details about this in case I misremembered any information! EVERYONE NEEDS TO HELP OUT – ANY AMOUNT OF TIME CAN AND WILL MAKE A HUGE DIFFERENCE IN THE LIVES OF THIS FAMILY!! Helping Others is what we are all called to do. Step Up, Step Out and be One of the One’s that says YES I WILL!!
Thank you for taking us out GJ!!
MOLESKIN:
Great work by all the PAX today and great to have Posse with us! I have not been to #F3Monroe in a few months and if it weren’t for GJ being to lazy to drive to #F3Outland every now and then for the Pre-Run, I probably would have missed a great opportunity and experience with the PAX of Monroe that we shared today. Many of these guys originated in the gloom of the Outland and wanted to share the experience with others in Monroe #ExpansionTeam. Monroe is a great AO and I would encourage regulars of any AO to go visit sometime! That being said here are some observations from the workout today:
– The mountains to valley Burpee/BombJack Hill combo is nothing more than a Grinder. There is no shortcuts, no cheats and no easy way out. It was hard work and you just have to put one foot in front of the next and keep on churning. I think it took 20 – 25 minutes to get through it all and it was no doubt a #smoker! Much complaining normally =’s a great workout!
– I saw a few PAX including myself go head first into the ground on the sled burners. The uneven ground can cause the plastic saucers to respond oddly sometimes while you are pushing them but it was a tough addition.
– Shepherd found a 89,9 degree hill to do some work on. Yes it was insanely steep but no one was severely injured.
– Hoffa was a prior president of the Marlboro Adventure Team and had to smoke 642 cartons of Marlboro Reds to save up enough Marlboro Miles to get the sweet action Jacket he wore today. His lungs may never heal but he sure was warm! Strong work in the red jacket for sure!
– This is the first time I have seen Espresso make it an entire workout without spilling Merlot! I think your sweet action NC State Beanie had something to do with it… somehow. #GoPack
– Pikachu can predict the stock market and is looking for a new challenge as a financial analyst. He IS the man for the job so we can get his contact info to anyone in need of the second coming of Warren Buffett.
– Great to have Posse with us from #F3Commitment and we all need to step up BIG to help with this service project. He will have a Sign Up Genius coming out and will be providing more details of the plan very soon. Come back anytime!
– I am predicting a very important decision from Nekot in the near future.
– Kiefer is the engine that could and pretty much dominates with a prerun and main even post nearly every week. And he can fly airplanes! #STRONG!
– SIGN UP TO Q A WORKOUT! YES YOU CAN!
Missed the men of #F3Outland today, but it was great helping Shepherd Q at #F3Monroe.
Always a Pleasure leading and being lead with the PAX!
EE and Shepherd
I picked up FNG Dave (now Honey Badger/Respect) who shared that his M remarked about the cold temp…”it’s 27″. He answered “No it’s not – it’s 28!” Game on!
(Occasional Mary and Plank mixed in between especially the fast guys-I think the rest should I be pretty accurate)
-Disclaimer given
-mosey around back Petsmart/BestBuy…butt kicks high knees side shuffles backward strides etc
-circle up…SSHop Squat LBC Merkin MtnClimb ImpWalker BulgarianBallBust (Yah!!)
-mosey to Blakeny playground/fountain…15 jump/step ups, 15 dips, go to playground for 5-10 pull ups (x3).
-mosey to 151 lot for extended Plank (sorry for my dislexic instructions)
-mosey to bank/hill…5 Burpees, Bear Crawl Up, 5 Jump squats then back down (x3)
-mosey up road/hill, pause for 15 Merkins, up to rock piles. Rotated through Pax calling out excercises (curls, tri, shoulder press, “Triple Lindy”, etc).
-mosey back down toward store/stairs…7 pull ups on bar, up stairs, 7 lunges across top, back down, 7 Merkins (all did 2-3 rounds).
-circle up for Mary (rotated through Pax for Heals, LBC, RussTwist, Rosalina, OldSchool Sit-up)
-mosey back but “fast guys” stop for extra Derkins
-AO for LBCs and Burbees.
-Done!!!
Announcement: F3Dads at BullRing starting (Fallout), ChurchOnTheStreet (Strawberry)
Takeout: Big Tuna (great job thanks)
Moleskin:
20 posted a brisk Saturday, including 25% being FNG! This must have broken the DaVinci record (not counting kickoff or converge). Great job and thanks to all 5 FNG and to the Pax (especially PaperJam for support and keeping Pax together). What an energizing Pax, combo of 5 FNG, F3 “swift” vets, ages spanning almost 25 years. YHC had a goal of a Q that kept Pax together (especially FNGs) but still challenging for all. Thanks to the vet/swift/studs for the Pax support and hopefully also got an anti-soccer-arms experience too. So great to see so many step up and purposefully connect with FNG to introduce themselves, see how they are doing, encourage, etc. Heard from FNGs big difference from other experiences with Gym/Crossfit/Bootcamps.
Naming that many FNG was anxiety for YHC – legitimate weakness. Got good ones quickly! MicCheck is gifted in facilitating that, glad he posted for that alone (at minimum). As QIC I am calling audible on FNG Ross (going with “One Star” that was thrown out there too instead of Anika…One Star is just better, as in “One Star Recruit”)
13 stopped for great 2ndF at Chick-fil-A.
F3 has been a blessing to me and this was one of the best/proudest/energizing days. Honor to lead, and thanks all for the support today.
15 men showed on a chilly morning for #F3Stonehenge. Three were out for a prerun and one was going on two hours of sleep after being influenced to stay by a senior pax member. Those things that were done and the places they went will remain nameless. Let’s be honest this would not be real hard to figure out.
Disclaimer was given and the announcement that the qualification for acceptance into the Navy Seal program was the task today. Minus the 500m swim of course. Maybe for another day like when Wild Turkey wants to take us through a creek again at the #F3TheBrave. The rest of the standard is achieve 50 good form merkins and sit ups along with ten pull ups without coming off the bar within two minutes. We broke up into four groups with one group holding ankles for the guys doing sit ups. You got two minutes of rest in between sets. We wrote down all the numbers in case anyone wants to enroll or if we want to do this again in some other format.
After the swole part of the qualification we had the one and a half mile run that had to be completed under 10:30. We ran from the top of the overpass to the bull ring. Twice around the bull ring and that was the distance.
After regrouping we moseyed for the second half of the workout. We made away to the three o’clock section of the bull ring where we split up into groups of two. The instructions was do three lift ups on the retaining wall followed by hair burners to the curb and back. We were trying to get through three rounds. Most groups got through at least two before Paul Blart rolled up on us. I seem to have a knack for getting us in trouble. I really thought we were okay where we were but guess not. Paul was nice and just asked us to not do hair burners where we were.
We gathered all the plates and ran back to the AO. We had about two minutes left with Haggis leading one minute of merkins followed by one minute of the Haggis plank, Done!
Moleskin: Chilly morning out there with the wind. I think everyone felt warm during the swole part of the workout but the run was tough. My toes felt frozen. Many complaints about fingers being numb.
We had a lot of standouts out there this morning. Several guys are seal worth with fitness levels. Merlin (Respect) had everything with ease on most of the swole part and came close on the run. Little Merlin (Nemo) crushed all of it. He is of age unlike the rest of us. Mario is within the age bracket and had the metrics today to qualify but highly unlikely he would pass the background check.
Fahvra, no surprise, was the leader in all categories except the pull up. That title goes to Fire Hazard.
I did not get Torpedo’s merkin count but he qualified on the sit ups. Billy goat had the correct number of sit ups as well. Lex had all of the metrics on the swole part and along with Tolken was leader of bringing up the six.
Speaking of Tolken he had everything needed to qualify and once he gets healed up to run it will be the full package.
If Chedder did not have such long arms he would have qualified. He was just two pull ups shy of having everything he needed. Wild Turkey was just one away on the pull ups during the swole part. Tag along was just two away on the pull ups. It is not a exercise we get to do enough in F3 because the lack of pull up bars we have. It is a great exercise and would be great to figure out a way to incorporate it into every workout. Grip strength is something we all need to work on.
Tiger Rag saved his energy for the run and easily coasted in. Haggis of course crushed all of it with no problem. He will probably go workout today because it was too easy this morning.
| Name | Pull Up | Merkin | Sit Up | 1.5 Mile |
| Tag Along | 8 | 60 | 72 | Yes |
| Nemo | 10 | 55 | 68 | Yes |
| Mario | 10 | 66 | 82 | Yes |
| Fire Hazard | 20 | 70 | 65 | Yes |
| Tiger Rag | Obstain | 40 | 55 | No |
| Wild Turkey | 9 | 68 | 64 | No |
| Fahvra | 15 | 60 | 87 | Yes |
| Torpedo | 1 | 52 | No | |
| Haggis | 20 | 65 | 81 | Yes |
| Merlin | 6 | 63 | 72 | No |
| Tolken | 14 | 70 | 70 | No |
| Chedder | 8 | 50 | 50 | Yes |
| Billy Goat | 1 | 41 | 50 | No |
| Lex Luther | 12 | 51 | 70 | No |
| Frasier | 15 | 70 | 78 | Yes |
Announcements: Savage race 5/12/17. Check news letter.
Enjoy your day.
16 Goats including two on IR started their weekends with good decisions by showing up at South Charlotte Middle School for another installment of F3 Mountain Goat. With that level of effort, everyone is ready to eat whatever they want on Sunday for the big game!
Here’s what we did:
Depending on pace we got 5.5-6.5 miles completed.
Moleskine:
I will say that as I put this workout together… meaning I went to Jack Daniel’s Guide to Running and pulled a workout from the 5k/10k plan (Phase II for anyone keeping score)… I was honestly thinking this would be pretty easy. I mean, come on!! 8×200 with 200 recovery in between? This won’t be one of our harder workouts!
Wow… was I mistaken! It felt really tough…. really good, but really tough! That is the type of workout that is going to get you guys ready for BRR… so just know this… there will be more!!
Frasier showed up again and made us all look like we are using walkers…! Never far behind were Tiger Rag and Retread! Good to have TR join us after a bit of a hiatus!
Great to have Udder out with us! He’s been threatening to come out awhile since his last visit… so great to have you, and always welcome!
Great having Pele back from IR. Getting BRR-ready!
Not a lot of mumblechatter… I think everyone was trying to catch their breaths like me! Even The Mouth was quiet… something about being in San Francisco this week being a good excuse for missing Peak… it’s not….
Solid work from the regulars… Lois, Tweetsie, Kilowatt, Early Bird, Benny, Nomad, Insomniac…
During COT, it was definitely a Christmas Vacation moment when Eddie and Catherine suddenly “appear”…. that being Mr. Brady and JRR Tolkien, who were suddenly just “there” in the count-off… I won’t determine who is Eddie and who is Catherine… that will be for further debate. They were doing self-directed IR recovery… good to have you both join at least the COT!
Announcements:
An update to the original count for Devils Turn this week…originally thought to be 21 ended up with only 20 at the workout, but still a very strong number for the first Thursday in February. All came out to hit Five Knolls for the morning.
The Thang:
Pretty simple as always…we run. Today’s route was requested by none other than Bratwurst (oh and he didn’t show by the way). Instead of taking the normal route up Rea to Five Knolls, we took a stroll west on Bevington to hit Elm and 51 and then hit Five Knolls from the other entrance. From there we proceeded to plow through hill after hill until time was called.
Moleskin:
As noted a moment ago, Bratwurst didn’t show up. But others did. A big crew out there for some hills…some “newer” DT folks are becoming regulars. Nice to continue to see Rebar and Depth Charge showing up week after week lately.
I will thank Bratwurst for the suggested route…going in the 51 entrance is a nice change of pace and allows the Pax to decide for the extra half lap or not at the end. Several PAX took advantage of that and busted out some long mileage on the day. Fahvra had his first post at Devils Turn and flat out killed it…almost 7 miles on those hills at a 6:16 pace…impressive.
No one got lost this week…well almost. Strange Brew decided to get some extra distance in and the calvary was just about to called on a search and rescue mission but he ended up showing up at last….and not wearing a white tank top by the way (surprise).
Thanks for the opportunity to lead.
Bunker
Announcements:
F3 Dads this Saturday at the Bull Ring. See the F3Dads channel on slack for more details.
Also check out and join the Run channel on slack for more details about upcoming races.
Posted on behalf of Troylette. Before you read his words, read these:
There is no off position on Troylette’s HIM switch. First off, no one EH’ed him; he just shows up one morning like a badass. Then he just keeps getting better. I know that’s the point, but not everyone’s trajectory is so straight. When he Q’s, you can count on 30 – 187% will be stuff we haven’t done before (as you will see below). He’s fairly quiet on site (or more likely, he’s so far ahead of me I can’t hear him), but seems to have encyclopedic access to phenomenal memes for off site smack talk. I lack that skill, so all I can do is be his hype man.
He’s a regular for the 3rd F (Sanctuary), and has taken on a huge piece of this project mentioned in the Moleskin below. He’s just put the sandbag on his shoulders and ran with it. And brought stunning results, just coming out of the gate!
Oh, he also crafted a weight loss challenge whose structure is part fantasy football, part Roberts Rules of Order. It’s heady, but 3 themes abide – show up, lead us, weigh less.
I’m so glad Troylette is part of F3. He is sharpening all of us.
OK, back to Troylette’s BB:
Warm Up:
Quick Mosey to start of walkway behind school
Walking Lunges
Knee Up w/ hip rotation (Opening & Closing the Gates)
Straight Leg Kick (Toy Soldiers?)
Thang:
Partner Up and rotate between Dot Drill & Ground Exercise 35 seconds on & 10 seconds rest, and flapjack
| Round | Dot Drill | Ground Exercise |
| 1 | 2-1-2 front/back | Merkins |
| 2 | Right Foot Hops | Diamond Merkins |
| 3 | Left Foot Hops | Flutters |
| 4 | 2 Ft Slalom | Merkins |
| 5 | 2-1-2 rotate | Diamond Merkins |
Posse here again – Troylette had put 5 pieces of tape in a checkerboard pattern on each sidewalk square. It felt like we were practicing for the Hop Scotch / Double Dutch Winter Nationals. I kid because I sucked at it.
Mirror Drill (35 seconds work, 10 seconds rest, flapjack)
Mirror Lean Drill (35 seconds work, 10 seconds rest, flapjack)
Mosey to end of walkway
People Bag Drill
Spread out across walkway and begin working way up with person on end going through people bag x2
Troylette never gave the disclaimer, then stepped on my elbow during this drill. #SueTheQ
People’s Chair w/ rock Pass
Round 1 Left Side start w/ 5 rock raises & Right Side start w/ 5 steering wheels
Round 2 Left Side start w/ 5 chest press & Right Side start w/ 5 overhead press
Duck Walk back across sidewalk to main walkway and mosey to start of walkway
End with Partner Resistance Sled Work including 10 up downs
Moleskin:
Great work by the Pax and embracing something a little different this morning. Had chance to bring out some of the old Football O-Line drills and modify with a F3 twist.
Had the opportunity to learn what old man strength was when going against Shop Dog at end when he was not giving any ground.
Got to hear a little chatter about upcoming game this weekend with BottleCap and Damascus leading way on Pats end, and Dirty Bird holding down for the Falcons with a whole bunch of bandwagon fans coming on to support the Falcons. Rumor still has it that if Falcons win that in the following weeks days, Dirty Bird will be on Q.
Announcements:
More details about Debbie’s house project and opportunity to assist. Below is link to gofundme page for donations, and further details will come out early next week on opportunity to provide assistance with project. Tentative date is for President’s day weekend Feb 18-19.
https://www.gofundme.com/debbies-house-improvement
Sign up Genius for manpower coming next week.
Thank you Bottlecap for taking us out.