It Warms My Heart

It Warms My Heart

It warmed my heart to see Becky back off IR after ACL surgery.  Way to go my brother!  It also warmed my heart that is was 52 degrees this morning!  A nice break from the cold.
Warmup:
30 X SSH
30 X imperial walkers
20 X windmills
30 X squats
The Thang:
Mosey to the track
Set: x 5
Run 2 laps
Straddle the trailer ramp
Lunge until the stairs. Run back around to the track.
20 LBC’s
Repeat-
Plank it out.
Trail run.
A few yoga poses. Back out to the parking lot.
7 minutes of Mary:
Pulse crunches-1 min
Freddie mercury-1 min
Toe taps-1 min
Jackknife crunch-1 min
Reverse crunch-1 min
Left side oblique-1min
Right side oblique-1 min
COT
The Moleskin:
Awesome weather this morning! Great to have new comer to the Valley, Gravedancer. Welcome back Becky! Even after surgery your still faster than most of us!

Love Bomb

We started with Asleep at the Wheel:

We continued with an unapologetic, unoriginal TR workout:  Mostly Running + Some Exercises. (NOTE: This is entirely different from my only other workout:  Mostly Running + Some Hairburners.)

Pause at 6:04. The time is now 56 to 7.

We concluded with the honey-soaked Miss’ippi drawl of Big League Chew with possibly the best take out A51 has ever heard.  Love bombs, not F-bombs.

Other:  Gloss was proud of me.

Fat Camp Gets Heavy

The ankle wasn’t having it this morning so YHC decided on a 0.0 mile routine for #F3FatCamp. The only request on Tweeter/Slack was for the PAX to bring “something” heavy. Luckily for us, Fire Hazard had a whole truck load of heavy things for us with the sandbag being the weapon of choice. It looked like it was going to be the 4 brutes getting after it, but as the rain picked up in came 3 more cars with a minute to spare.

Warm-up

  • Low Slow Squat x 10
  • Merkin (civilian ct) x 15
  • Cherry Pickers x 10….an unfamiliar exercise with the attending PAX as I made out a few WTF’s?
  • Mountain Climber x 15

The Thang

  • Weighted Squat Ladder
    • With weight, PAX perform 1 Squat at 1st line, side-step to 2nd line and perform 2 squats, side-step to 3rd line and perform 3 squats………….all the way up to 10 and then work their way back down from 10 to 1
    • A couple of 6inch planks mixed in along the way = crowd pleaser
  • Bicep Hang/Weighted Curl Circuit
    • PAX hang in pull-up position under tension for time and then follow-up with weighted curls:
    • 20 sec hold + 10 curls
    • 18 sec hold + 9 curls
    • 16 sec hold + 8 curls
    • yada yada yada down to 2 sec hold + 1 curl
  • Weighted Wall Squat
    • With weight lifted overhead, 4 sets x 10sec hold
  • 11’s featuring Incline Merkin (Irkin)/Tricep Extension (weighted)
  • Just to shake out the muscles and drop the weight, 10 turbo leg ups each leg
  • Grand Finale – Burpee/Weighted Squat Ladder
    • 10 burpees/10 weighted squats
    • 9 burpees/9 weighted squats
    • 8 burpees/8 weighted squats and so on down to 1

Moleskin

  • Most of the mumble chatter was around Fire Hazard and Kirby bragging about their National Champion Tigers…(wake me when it’s over, but definitely major props on slaying the dragon), heckling my terrible math skills (I reminded the PAX that I studied business at NC State, not smart enough for engineering), and fingers disappearing in asses…we’ll skip the explanation there
  • Fallout texted me letting me know that he was having trouble walking a day after the workout…I told him his quest for a great ass doesn’t come without consequence. Praises and continued prayers for Fallout and his family as they continue to grow their family with new 2.0 Kai!
  • Wild Turkey led by example executing top notch form in all circuits which is paramount when doing this type of workout. Always good to have you out
  • Escobar after partying it up on Monday night showed no signs of weariness as he cranked through everything crushing the tricep circuit
  • Thanks to Male vocalist of the year award nominee Mighty Might for joining me in doubling down with the weight vest/ruck sack throughout the workout and setting the pace on the Squat circuit

Announcements

  • Good luck to all those running in Joe Davis this weekend
  • For those not running, post with Mighty Might at Stonehenge

Over and Out – General

 

 

 

 

Removing your New Year’s Calluses

18 manly men posted at Meathead this morning for a completely stationary Meathead. After providing a thorough and well-rehearsed disclaimer, we proceeded thusly:

Warm-up:

  • 2H swings x 20 OYO
  • Halos x 5 each direction
  • 2H swings x 20 OYO
  • Around the world x 5 each direction
  • 2H swings x 20 OYO

Set 1 (singles):

  • 2H swings x 15
  • Clean + press x 5 per side
  • 1H swings x 5 per side
  • Clean + squat x 5 per side
  • Alternating 1H swings  x 20
  • Snatch x 5 per side
  • 2H swings x 15
  • Snatch x 5 per side
  • 1H swings x 5 per side

Partner up by bell size for doubles.

Set 2 (doubles):

  • Clean + press x 3-5
  • Clean + squat x 3-5
  • Clean + press x 3-5
  • Double swing x 3-5
  • Clean + press x 3-5
  • Single KB snatch x 5 per side
  • Clean + press x 3-5

Set 3 (more doubles):

  • Clean + squat x 3-5
  • Double swing x 3-5
  • Clean + squat x 3-5
  • Clean + press x 3-5
  • Clean + squat x 3-5
  • Single KB snatch x 5 per side
  • Clean + squat x 3-5

Consciously decouple from your partner for more singles.

Set 4 (more singles):

  • 2H swings x 15
  • Clean + press x 5 per side
  • 1H swings x 5 per side
  • Clean + squat x 5 per side
  • Alternating 1H swings  x 20
  • Snatch x 5 per side
  • 2H swings x 15
  • Clean + press x 5 per side
  • 1H swings x 5 per side
  • Clean + squat x 5 per side
  • 1H swings x 5 per side

Metal Mary:

  • Flutter press x 10 IC
  • Russian twist x 10 IC
  • Pullover + Louganis x 7 OYO

Moleskine:

  • This workout is plagiarized cobbled together from Brett Jones’s Level I SFG training plan. I basically took parts of 2-3 days and crammed them together into a single workout. My only modification was to only run each set once. We went through the singles again because we had time. It was a little tough on the calluses (sorry, High Tide), but a good combination of singles and doubles.
  • YHC is honored by the amazing turnout for my Q this morning (cough… best in Area 51… cough). It’s an honor to lead the pax and I appreciate the faith they showed in me this morning. Either that or they didn’t check the schedule/Twitter and just took their chances. #assumethebest
  • Unfortunately, there are some notable exceptions to the bullet point above. Hairball hit up the A51 Slack channel last night, saying he was a free agent for this morning. The shirtless, dolphin-tattooed, marathon-running trichobezoar decided to post at Hydra instead. #waytocrosstrain Cheese Curd mangled his ankle last week at Kinetic Heights and hit YHC up on Sunday night about posting at Foxhole. He was dissuaded by the amount of running, but I mentioned I was Qing a 0.0 at Meathead this week. The BRR-captaining, visor-wearing lactophile probably decided to limp around his neighborhood instead of posting with us this morning. #yourloss We’re not even going to mention the usual defectors: Fletch, TR, Alf, etc. #comebackwemissyou #Bulldoggetsapassthisweek
  • Enough negativity. Slice was (I believe) a Meathead FNG. An avid runner, he got swole at the Kiawah Marathon last month, but not in a good way. Literally, his ankle swelled up to kettlebell size. #cankle He’s taking a break from running and decided to post to Meathead to get a 0.0 beatdown. Great to have you out there and we hope you come back.
  • It was also great to see Chanel back out at Meathead. My former co-site Q at Foxhole (a great Monday gear workout in SOBland #shamelessplug), Chanel is battling back from some injuries. Based on his recent posts, he’ll be leading the pack again soon. #GAR #beatSpacklertoit
  • Meathead has always been known, no, renowned for its high mumblechatter quotient. This has grown exponentially with the return of Bananas and Probation. Mix in a little Brown and Runstopper and you’re lucky not to snarf a kettlebell. The best part of the morning was when YHC announced that there’d be no more snatches today and Bananas responded “Speak for yourself.” I might have made that too easy for him. #softball
  • Runstopper was also kind enough to volunteer additional exercises to be performed while waiting for your partner to complete the doubles exercise. Those of us with man-sized bells didn’t do them, but he and Fireman Ed seemed to be having fun. #getabiggerbell
  • Speaking of Fireman Ed, he was practically beaming with pride, rocking his Clemson shirt this morning. He and Chanel shared a tender moment recounting Monday’s game and asking High Tide where his Alabama shirt was. #lowblow
  • Great to have Witch Doctor back out. YHC missed the last couple of Meatheads of 2016 due to travel and holiday drinking parties and hadn’t seen him in a while. He was easing his way back into the big bells, but will undoubtedly be crushing workouts again in no time like Hoover crushes door frames with his head. By the way, who is taller, Hoover or The Hoff? These are the kinds of things you ponder while writing a backblast when you should be working. #clashofthetitans
  • Header is not a regular for Meathead. I think he showed up for the pre-run and decided to stick around to lift. #thanksbrother He, Chin Music and Freedom were crushing it over to my left, a little out of sight. I’m pretty sure they got sucked into the Bananas/Probation shenanigans, but they weren’t quite as badly behaved. Thanks for the take out, Freedom. #preacherscorner
  • Despite standing directly across the circle from YHC, I don’t have anything amusing to point out about Blazing Saddles and Tackling Dummy. They were both grinding through a challenging workout. Apologies if I made random eye contact at any point. These things happen when you’re standing around in a circle. At least we weren’t doing monkey humpers… #awkward
  • Soul Glo came in on two wheels, totally missing my disclaimer. If he ends up suing F3, it’s not my fault. I’m pretty sure he was swinging kettlebells around like baby rattles, because that’s what he always does. #younggun
  • My boy, Brown. What can I say about such a colossal figure in the Area 51 0.0 kettlebell universe? Honestly, he was kind of slacking this morning. I think he misses having Horsehead‘s (#gluefactory) tailgate to lay down on for breaks, so he doesn’t push it too hard. I think he used a 45# kettlebell for part of the workout. You okay, bro? #restday
  • Fault Line was taking his time on the doubles today, which is a great practice to maintain good form and prevent injury. This is about the only F3 workout where I can beat him, so I enjoyed it. #IhopetheBBwasworththewait

Announcements:

  • Joe Davis Run – come on out and support a great cause. There will be a lot of F3 and FiA pax in attendance. See the South Charlotte region page for more info. Signups might still be open.

Cannonball Run 2017

Hydra – Cannonball Run

14 PAX showed up Thursday morning with moist winter weather to run some pavement. Here’s what happened.

Began with quick disclaimer and mosey to front of school. Had the PAX circle up for some warm up exercises. Exercises included: Side Straddle Hop x 20, Imperial Walkers x 15, Squats x15 and 15 Burpees OYO.

Directed PAX to run to playground behind school to pick out a morning partner.

    1. Round 1
      1. Partner 1 – 10 Pull ups followed by 20 LBCs – repeato
      2. Partner 2 – Run on pavement around school
    2. Round 2
      1. Partner 1 – 20 Merkins followed by 20 LBCs – repeato
      2. Partner 2 – Run on pavement around school
    3. Round 3
      1. Partner 1 – Low Slow Squats – repeato
      2. Partner 2 – Run on pavement around school
    4. Round 4 – Plank work to wait for six

Directed PAX over to church to select a lifting rock to help with some upper body and leg work.

    1. Round 1
      1. Partner 1 – Curls
      2. Partner 2 – Run to end of parking lot
    2. Round 2
      1. Partner 1 – Overhead press
      2. Partner 2 – Run to end of parking lot
    3. Round 3
      1. Partner 1 – tea bag squats
      2. Partner 2 – Run to end of parking lot

Ran the PAX down Rea toward Cannons, first one there touches the Cannons and returns to sweep the Six and head back to launch. Return to launch with entire PAX for one round of celebrity Mary (The Flutter) starring Hops.

Workout is complete!

Moleskin:

Here are a few observations from the workout. I felt like I was at a F3 Shareholders meeting this morning when Hops and Gummy rolled up. I hope the audit they send back to Mermaid at headquarters has glowing reviews. Spackler showed up very spry this morning, either the Dryuary is started to pay dividends or it is the fact that his house has no heat and the temps stayed above freezing last night. He obviously got in a full 8 hours of shut eye. It was good to see Gloss decked out in his moisture wicking, Goodwill performance gear. I have heard multiple Wall Street analysts say this line of athletic gear is going to eclipse LuLu and Athletica in the coming fiscal year. The one caveat on the segment is they are targeting 35 something’s that are big-boned and mildly athletic, who like shirts that inch up over the mid rift. Gloss is a perfect customer for this apparel. Jet Fuel was still a little hung over from the National Championship game. I did see that Santa brought him some sleeves for his workout shirts. Special thanks to Hairball for grabbing the cannon shaft and putting the PAX out of it’s misery on the cannon run. I am not going to mention the after workout conversation that Gummy had about Hairball’s reach and his form during this drill.  Puddin’s bowels of doom didn’t explode this morning, the entire PAX was much appreciative. Champagne was a solid Partner for the workout, he had multiple opportunities to call me out for being the Six for the entire workout and he remained mum. I appreciate it brother!

There is always a solid group of guys that show up to Hydra. Thanks to Gloss for the take-out!

Bounce

Announcements:

Contact Spackler and Hairball if you want to run the Joe Davis this weekend, they have extra bibs.

https://www.youtube.com/watch?v=HtMvkA84s4Y

We Ain’t Got No Soccer Arms!

Posted on behalf of Sensei:

 

Hairburner Recovery

Some past complaints that my gear workouts are gearish at best. I reject these complaints as my definition of gear is just more broad than you meatheads. Nevertheless, you want gear? I got your gear alright.

The Thang
Lunge Walk w/ KB from in front of school to far end of parking lot. Yay long legs

Mosey to middle of parking lot.

COP
SSH IC x20
IW IC x20
Windmills IC x10
Mountain Climbers IC x20

Mosey to the other side of the parking lot where the guys see the plates. Some groaning but last I checked, plates are definitely gear.

Split up into teams of 4. One hairburns while the other 3 do called exercises and then flip-flop as needed. Hairburn around the perimeter of the parking lot to where the KBs are.

At the KBs,
2 Hand Swings x20
Goblet Squats x20
Skull Crushers x20
Triceps x20 (???)
1 Hand Swings x10 (both hands)

Once everyone is done, start the hairburners around the perimeter again.

We did repeato for 3 circuits. On the 4th, we dropped off one plate.

After the 4th round of KBs, we press and walked the KB back to in front of the school. Switch hands half way.

As Billy Mays would say, ‘But wait, there’s more.’ We still have a plate to get back.

This time, we do everyone pushes for a 10 count and then switch. Called exercise for those not pushing.

Plate delivered to my truck.

3 MOM
Rosalita IC En Espanol x20
Dolly IC x50 (winner)
Protractor

DONE!!!

Moleskine
– Posted so I won’t get in trouble. At least 14 hours to spare until the next Overdrive.
– Apparently this one hurt. Bad. The Count was still complaining on Monday. You can thank EE as they are his plates
– You want gear? You got gear!

Glass Joe

How to simplify the simple

13 men showed up not knowing what to expect at this week’s Devil’s Turn. Would it be Piper Glen? the LC? the track?

Nope, none of those were correct. This week, DT headed for The Village. Due to YHC’s impeccable planning and preparation, there was no chalk applied to the route and the street names were not described. The instructions were reduced to, “Run west on Bevington Place. When it seems like it is ending, go a little further until it really ends, then turn right. Go on that road until it dead ends, turn right and continue until it is time to run back to start.” Clear right?

Well despite the vague directions, everyone followed the route and fell into some good groups. It was great to see Ice Sickle and Early Bird out at DT again. Margo was also out for his first DT after BRR. How long ago was that? Well don’t be a stranger. It also seems like Swiper hasn’t been out in a while. Welcome back if so. If not, YHC’s fault (also haven’t been that regular).

Depth Charge and Rebar are becoming regulars and are strong out there. If you need something run into, knocked down, and then run on for an extended period of time. These two are your guys… Strong.

Overall, it was a great run today. Thanks for coming out and putting in the miles. It pays.

It’s about time….

Thang:

VQ- After 2 ½ years of doing F3, I finally Q’d Bagpipe

Disclaimer was given and we headed out across the street and circled up.

COP:

SSH x20

IW x15

Low slow squat x20

Mountain Climbers x20

Mosey to Ballantyne Corporate Place, bottom of the hill in front of TIAA

Run up to the bridge, plank when you get there

Headed down to the big lot behind BofA parallel to I-485

Suicides using the 6 light poles

Gather at the TIAA loading dock for people’s chair

Right leg out

Left leg out

30 arm raises

Headed back across the street to the back of the Lance building patio area

Partner up- 1 partner runs around the Lance building, second partner cycle through 10-Dips, 10-step-ups, & Incline Merkins. When runner gets back switch. Everyone goes twice

Mosey to the office building on the far side of Lochness

Still with your partner- 1 runs around Lochness as the timer, partner 2 picks any exercise till partner gets back, each go once.

Everyone back- get on your 6. Jack Webb Ab’s. 1-Heels to Heaven & 4-LBC, up to 5 H2H & 20 LBC, and back down

Head back to launch spot for some mary

We’re done!!!!

 

Announcements:

Makeup date for Joe Davis is this weekend 1/14/2017

Get your Mud run teams together for 5/10/2017 USMC Mud Run

Moleskin:

Great work by all.

Guess I should have been a little bit more patient, didn’t wait for the Swift fellas (name’O rama) Apologies Bratwurst

As expected a little mumble chatter about the Jack Webb Ab’s. Feel the burn.

Tried to stay moving with the chilly temps.

Strong group this morning.

Doc McStuffins was running with the wind

Fire Marshall was strong, fighting through knee pain

Frack was taking out his Raiders frustration on the workout. He’s a beast

Strawberry was flying around the Lance building, must be the shoes

Good to see Gumbo back coming off injury (try to keep it under 40 miles per week)

Tagalong looks like he never went on paternity leave

You can always count on Big Tuna, happy birthday week

Paper Jam always giving his all and pushing hard

Nice to see Outback gracing us with his presence, no Swift this morning

Fallout was a pace setter for me…I was trying to keep up

Thanks to Bucky and Morning After for the opportunity to Q this fine AO

Weeee bit Nippy…..

Thought it may be just 3 of us, with 17 degree temps feeling like what could be single digits, but the pax trickled in right on time, disclaimer was given and we were off.

Thang:

Couple laps around the parking lot to loosen up

COP:

SSH x15

IW x15

Mountain Climbers x20

Low Slow Squats x15

-Made our way down to the track:

Get a quick mile in by doing 17’s-

Consisting of Squats and LBC’s at each corner

Back up to restrooms

-Peoples chair- right leg out, left leg out, 30 Arm Raises on your own

-Mosey down to the bleachers and partner up

One partner does exercises-

Incline Merkins, Dips, & Monkey Humpers

-Back up to the main parking lot for some Suicides using all 4 basketball goals.

-Circle up for some Mary

Moleskin:

-Appreciate those who showed up, not the easiest to get out of bed when the temperatures are in the teens.

-Wasn’t exactly moderate, but with the pax we had I knew we would be fine with a regular boot camp workout

-Rachel can move, dusted us all on the track. Dude has stamina. Virgin Basecamp workout.

-Big Tuna was war daddy

-Insomniac didn’t get any rest. Pushed it hard the whole time. Nice work.

-Didn’t recognize Booyah at first, no signature Skoal hat today

-Thanks to Goonie for the Q and the pre-run

Announcements:

-Goonie is looking for Q’s for Basecamp

-Booyah is recruting Q’s for Peak51

-Rescheduled date for the Joe Davis run is this Saturday 01/14/2017

-Get your Mud run teams together for 5/10/2017 USMC Mud Run

 

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