9 tough guys met up at Elizabeth Lane Elementary for a circuit workout. It was narrated by the sultry English (Australian) voice of my SecondsPro timer. #shamelessplug #prettycoolactually
After delivering a thorough disclaimer while tying my shoes, we proceeded to warm up:
YHC forgot the swing/press set, so we went right into the circuits. :30 on/:30 off through the following exercises:
We ran through this 3 times,but still had plenty of time left (because I forgot the swing/press set).
Heavy set: 3 1H swings, 3 high pulls, 3 snatches per side with a heavier bell (or the same bell for some)
Then we did this:
COT: Thanks to Chin Music for the take out.
Moleskine:
Twelve Men braved the cold this past Monday for some early morning work
Disclaimer was given and off we went to the track
COP
3 Man Relay around the track 2 laps (1/2 mile)
A runner relieved his teammate behind each goal post who was completing:
Planker’s Delight – Always a crowd pleaser!
Mosey to the rock pile and form 2 man teams, grabbing a rock and continuing to the baseball bleachers.
Partner 1 runs the stair loop while partner two completes:
Completed the above loop twice then ditched the rocks for another two rounds of dips and pull ups.
Returned the rocks and Mosey to the parking lot for 2 lines of wind sprints to complete the morning exercise.
We welcome FNG Benjamin Brandenburg AKA Button.
Minimal chit chat afterwards. It was cold and time to go home.
10 PAX ignored #Cantore and made the right choice by posting to F3 Peak 51. Here’s how it went down.
The Thang:
Move to the church parking lot for a a couple of warm laps and circle up for COP.
COP:
Mosey from the church parking lot behind the community center and to the outdoor classroom behind Matthews Elementary for 2 rounds of the following:
On the move down the Greenway, passing the turn for Sensei’s house, stopping after an indeterminate distance. Begin lunge walking back an unknown distance, plank holding for the six. Let’s bear crawl an unknown distance, plank. Alright, crabwalk an unknown distance, plank. Jog to Stonehenge. Pick a rock, don’t try to pick it up, and complete 2 rounds of the following:
Mosey back to the launch point, but first lets lung, bear crawl, and crabwalk. Stopping at the outdoor classroom once again for 1 round of the following:
Mary:
Moleskin:
Announcements:
6 to start… no wait here comes Foundation’s Manager – the man infamously known as the Louisville Slugger or the manager of The Midnight Express – Jim Cornette….no wait I meant Posse, we have 7 who came out for morning of fun at Watch Tower.
Warmup:
Thang:
Mosey to Visitor Bleachers at Football Field
4 Rounds of bleachers with exercise at each entry:
Body Bag Agility Drills
Suicides w/ 10 Merkins each time back
Partner Up Burpee Countdown:
Dip/Step Up Countdown on Bleachers:
Mosey back to parking lot for COT
Closing Prayer – Transporter
Moleskin:
Group of 7 came out to in the cold and did variety of exercises at Weddington Football Field which felt like Lambeau Field due to the cold. Transporter – FYI Lambeau Field is where the GB Packers play football. Today the PAX figured out that Transporter did not voluntary move from Wisconsin but had been forced out of the state based on his hatred for cold and lack of football knowledge. Once my new Hype Man Posse ala Jim Cornette arrived we knew it was time to get to work. Believe we had a first on Form Policing by Recalculating as he called out Frack for his Squats which he compared to LBC’s of squatting. Legal Zoom showing great strides and consistent improvement and of course Shop Dog not willing to give an inch and allow anyone to take his 2nd place money away. Good work men.
10 pax made all the fartsackers look FIA-ready by posting this cold-ass morning. We needed to warm up, so we got right after it.
The Thang:
Mosey to the lot in front of Smoke (who doesn’t like the smell of smoked meat in the morning?) for COP. I could say this was an homage to Brisket and Pulled Pork, but I’d be lying.
Merkins x 15 IC
SSH x 15 IC
IW x 15 IC
LSS x 15 IC
Merkins x 10 IC
Mosey to the bottom of our favorite hill #murderhorn for the first triple nickel to the first street on the left: 5 werkins at the top, 5 diamond merkins at the bottom, 5x.
Once that fun was over, mosey to the rockpile, grab a rock, and continue moseying to the pool parking lot for the second triple nickel: 5 curls with rock at the bottom, bear crawl halfway up the lot, sprint the other half to the top, 5 merkins. Run back down, rinse and repeat 5x. Active recovery with some Freddy Mercury x15 IC.
Next triple nickel: 5 pull-ups (6 for those needing to get 30 in for the pull-up/merkin challenge) at the playground, run to the covered pool area for 5 step-ups each leg, 5x.
Next: 5 merkins at the top of the parking lot, run down to your rock for 5 overhead presses, run back up to the top, 5x. Time running low, so we headed back to the base of the ‘Horn for an AYG to the top, followed by active recovery with LBCs. Once we collected the six, moseyed back to launch for 10 merkins IC, 15 Dolly, and another 10 merkins IC. Done.
Skinny:
How the hell did Dear Abbey and the Centurion crowd get 5 triple-nickels in recently? I read that BB and thought it was a great concept for Stonecrest with all there is to do. We might have been able to get 5 if we stayed on campus, but I wanted to give the Challenge pax a chance to get in their pull-ups. Totals were 25-30 pull-ups and 190 merkins.
Doc was freaking beasting all morning long. His home country (Chile) would have been proud. I was 2nd place on the first triple nickel on the MH and almost got lapped. I think he did an extra round on every Nickel. Great work. We love having you out to Rebel Yell every Thursday to make the rest of us look really slow. He does, however, need to work on his bear crawls. It’s very awkward and “hoppy” looking. I’m sure I could call it cheating but then I would just sound jealous.
Morning After and Fredo were with YHC most of the morning behind Doc, pushing hard. MA just quietly gets after it every post, and Fredo is getting strong in a very short period of time. I still don’t believe the dude is a #respect.
Everyone worked hard today. Because of the cold, YHC wanted to keep everyone moving. Thank you all for showing up and pushing through. You’re better for it and we’re all better for having done it beside you. #ISI
Thank you to HB and Strawberry for letting me lead.
Announcements:
Bucky’s neighborhood is holding a Brewfest/fundraiser for an orphanage in Kenya on 4/29. If you like beer, go.
Providence Presbyterian Church wall project is this Saturday morning, 3/18, between 8-12. Come if you want to get yelled at by an ornery Scot.
Savage Race is 5/13. Sign up if you’re not a pansy. If you are a pansy, still sign up and get better #ISI
It’s freakin’ cold. Many of you knew that last night, apparently, as a crowd of only seven slowly detached themselves from their car’s heated seats for this week’s edition of Hydra.
Most were disappointed to learn that SemiGloss would not be leading today, but he put a call into the bullpen, which YHC reluctantly answered.
Clock struck 0530, and the greatest disclaimer in the history of disclaimers was given. It may have included, “you all know I’m an idiot with no clue what I’m doing, so if you follow me, try not to get hurt”. Check.
Following that Lombardi worthy speech, we launched into the gloom.
Thang
Slow mosey behind the school to the basketball court for warm up – 10 SSH and 10 Imperial Walkers.
Slow mosey out of the school and down not Summerlin to Foxworth for modified version of the Foxworth Forty.
P1 – Up the hill with descending burpees each trip (9)
P2 – 40 merkins (trip 1), then 40 LBCs (2), 40 squats (3)
Flapjack. Continue with descending burpees for P1 with P2 rotating through exercises.
Made it through two sets of each before calling it (to applause that apparently woke the neighbors). Slow mosey back up the long hill to the school Bball court.
COP for close to a true Six minutes of Mary – flutters, Boone left, Boone right, LBCs, etc.
Mosey through playground (head fake) to back of the school.
P1 – people’s chair on school
P2 – run to playground for 10 pull-ups
Flapjack. Think we did this 5 times mixing in a round of plank for active recovery one set.
Mosey back to launch with 5 minutes left – more Mary, including Rosalita en Espanol por favor.
Warm car Moleskine
Been quite some time since I had to lead and actually call cadence. We suffered through it. Warm up was for Gummy, who turned out not to be War Daddy (Jet Fuel), and he didn’t even do the SSHs.
Rest of this was two basic WIB workouts with Mary interspersed to break it up. Quite a bit easier that way. Foxworth Forty doesn’t disappoint, which Gummy correctly pointed out is really only 20 IC. We used to getting through 13-14 trips up that hill plus a full mile in and out, so today was a scaled back “amuse-bouche” of that main course. R.I.P. Baby WIB.
Queen was killing the hill sprints. Don’t think it was quite Strava CR, but he’d have knocked a few guys down the list. Not sure who was out front in the Gummy / Marge / Arena group.
A lot of interesting commentary today. Check out @HeardatF3
And swing by The Lodge tomorrow whenever you can to join your F3 brothers for fellowship while watching the NCAA Tournament.
A 20 PAX showed up to Peak 51 on Thursday for a little run. The idea of the workout was to extend the running distance a little more the the Peak51 attendees are used to.
The Tang:
Started in the parking lot with some side straddle hops, some burpies and some imperials for the warm up. Jog to the back lot and the aforementioned again. This is where the long run started. Long jog from back lot of school through the front of the school and onto the parking lot of Matthews United Methodist Church.
At this point – more side straddle hops, burpies, and imperials.
Separated into two groups. Group one run across church lot while the other performed merkins. Swap the groups.
Performed the same again, but this time with squats instead of merkins.
Gather the pax and begin our tour back to school lot.
Pit stop in the middle for some merkins, and planking exercises. Along with you guessed it, side straddle hops, burpies, and merkings.
Last a little more planking.
Entire pax mosie to school lot for namerama.
I have to congratulate the pax on a great performance for a morning jog.
Weather: Cold. Too cold for this many people to be out running in the wind. Somewhere in the 30s
The Thang:
Mosey around the parking lot, start with a warm up
20 Side-straddle hop IC
15 Imperial Walkers IC
10 Low slow Squats IC
10 Merkins IC (+2 more before I could get the breath to bring everyone to a halt)
5 burpees OYO
Run to Davie Park, with 6 jump squats at each light pole
Partner up, mosey to the bottom of the park entrance hill.
P1 runs to the top and completes 5 burpees, increasing the merkins at the bottom by 1 each rep (burpee count 1-5, total of 15 merkins). P2 is at the bottom of the hill in plank. Swap and repeat.
P1 runs to the top and completes 5 burpees, starting with 6 merkins at the bottom and increasing by 1 each rep (burpee count 6-10, total of 40 merkins). P2 is at the bottom of the hill with flutter kicks. Swap and repeat.
P1 runs to the top and completes 5 burpees, starting with 11 merkins at the bottom and increasing by 1 each rep (burpee count 11-15, total of 65 merkins). P2 is at the bottom of the hill with squats. Swap and repeat.
Stay in partners. Run to the parking lot and grab one rock per group.
P1 completes 20 presses with the rock while P2 does big boy sit-ups AMRAP. Switch and repeat, decreasing the presses by 1 down to 15.
P1 completes 20 curls with the rock while P2 does V-up sit-ups AMRAP. Switch and repeat, decreasing the curls by 1 down to 15.
Run back to SCMS, completing 6 jump squats at each light pole.
Circle up back in the parking lot.
Count-o-rama. Name-o-rama.
In total, a lot of merkins and a lot of jump squats.
On a warm February morning, Swiss Miss assigned QIC a day to lead the Gumby faithful during the madness of March. Looking at the weather report and noticing sub freezing temperatures a week before Spring, I was again reminded how much I enjoy the heating unit in the Boy Scout hut. I fearlessly braved the cold, windy morning by running 10 yards from my car to the building, with yoga mat in toe, to get limber with the 7 other PAX who joined me.
After the proper disclaimer and warning about the partner work to come, we began with our morning devotional: Ready for a Breakthrough:
https://billygraham.org/devotion/ready-for-a-breakthrough/
The Thang:
It is always a good thing to make sure that we are warm before stretching, so I lined up the PAX against the wall for butt kicks, leg raises and “over the fence” walks back and forth in the room and then LSS.
This was followed by neck rolls, shoulder rolls, cross body shoulder stretch, traditional triceps stretch and hands on the wall shoulder stretch.
It was time for some mat work: Easy pose, bring fingertips to ceiling, then round forward with palms on the floor, left and right twist and ending with butterfly and starfish.
Time to stretch the groin some more: stand up, legs apart, fold over, hands on the ground. Then sit down, legs wide apart, fold forward, grab your feet/ankles.
This was followed by Low Warrior I, Half Lord of Fishes (version A), Cobra, One-Legged Pigeon and Dying Pigeon (or hip rotator stretch). We finished up with some knee to chest and low back stretches.
There were several rounds of each exercise holding each stretch for about 15-30 seconds.
Moleskin:
When Swiss Miss EH’d me to Q Gumby, I knew it was a bit different than the other F3 workouts because you have to figure out the exercises and provide verbal cues throughout the execution of the called move. That last part was the most challenging for me, but fortunately the PAX could see what I was doing (yes there are lights at Gumby-no gloom) when my verbal cues were lacking at times.
I decided to take a different path at Gumby this morning and depart from a strict “broga” format to demonstrate that it is easy to put together a flexibility workout by stringing together exercises for similar body parts. I could tell that Madison and Arena were disappointed that time ran out before we could get to the partner work-but there is always next time.
Thank you Swiss Miss for taking us out-and as always, I am humbled that I was asked to lead.
Click bait title? Check.
True? It would pass the Snopes test.
What was intended, in jest, to be a first person narrated BB provided from the point of view of fictional Pip (Great Expectations) succumbed to Fake News, though it is true that Agony temporarily “stole” my “well hidden” car key #AirQuotes #NoItWasNotOnTheTire.
So what happened? It was frickin’ cold, ice hole. We all ran 6 miles and then 3 of us stuck around for a Decaf version of coffeeteria. Decaf because Retread got takeout (declining the fellowship component), YHC was the only one to eat a donut, SemiGloss bought them to take home, and Agony is going through some kind of caffeine (substance, not the workout) detox, and enjoyed smelling his Decaf way too much. Probably easier for YHC to give up beer than coffee….but, right..back to the story.
As is the nature of this thing, it is almost impossible to keep up with everyone, so YHC can either make up hijinx that occurred to others (not the first time), or discuss at length some minutiae of a relatively uneventful run. Decision is to wax poetic about how Frasier kindly hung back to keep YHC on pace, refusing to let him die (metaphorically speaking) on that final hill like planned, all while not breaking a sweat as he practiced his conversational French (oui, c’est arrivé), which was surprisingly clear of Southern twang for an App guy. Suppose one easy day was warranted after a sub-18 5k this weekend while also gearing up for P200 Ultra, but who among us hasn’t done those back to back? Not all roses, though, as he somehow managed to confuse Prohibition for SemiGloss – don’t take that the wrong way as it was from at least 100 yards away in a blinding wind storm, surely strong enough that Whore’sHead’s eyebrows couldn’t break it. Run finished with Frasier encouraging some guy (thought to be SG, turns out to be some Rando) to “Come on, sprint the last 1/4 mile” to the “finish”, and then let YHC “win” #MoreAirQuotes. Yep – just a typical Donut Run.
Thanks to SemiGloss for the takeout, complete with a “boom – knowledge dropped” closing. Yep, that also happened.
Announcements
Smokey Mtn Relay team (April 21) may be looking for one more – contact Cheese Curd
BRR Ultra team with pimped out “van” (cough illegal camper cough) may need a Sixth – see Agony.
Sundancer is almost “old”.
That’s all, folks.