Riding to OPE this morning, there was quite the chill in the air. Needed something to get in the mood…Safety Dance? Absolutely not. New Pollution? Nope. Electric Feel? Oh Yeaaaahhhh. Feelin good, working out the weinke in entirety on my three minute drive. Substi-Q today as Icicle asked for it last week, and did something unfortunate while running last weekend. Get well brother. Pulled into OPE lot with some guys standing around stretching. Graceful dismount from my ride, look in the back seat, no gloves. #FFS! (ask Bulldog for translation). Gummy immediately notices what he thinks is a new shirt for YHC. Lulu Lemon? he asks…nah dude, those three stripes mean adidas. Long sleeves as it’s sub 45, but don’t need the pullover as it’s maybe plus 40. Gummy was rocking the ear warming headband. #manly
Lots of Hydra regs out there, but good to be joined by two of F3WinstonSalem’s OGs in Starfish and Katniss. Pop Tart brought out Flying J for his first Hydra experience too.
Chico strolled in from across the street just in time for the mean disclaimer. Chico does specialize in Personal Injury Law, but any suit would not hold water with my disclaimer dammit. #cousinvinny
Off we went to the other side of OPE. SSH x20, LSS x15. Keep moving out of school, left on Rea, left on Windyrush, stop at Knightswood on right. IW (Gummy 10 count) x20. Let everyone know we’d be running down Knightswood until you reach Foxworth on left. Let the thoroughbreds loose if they so chose. Hopper, Marge, and Gummy obliged, the rest of us had a nice stroll with chatter.
Take a left on Foxworth, stop at next stop sign. Dust off your Powell Peraltas, Alvas, Rob Roskopps, Hasois, Veraflex, banana boards, etc and get in groups of 3 for half pipe grinders. Partner 1 stays at current stop sign doing LBC, Partner 2 at far stop sign on other side of half pipe doing jump squats. Partner 3 is skating the half pipe as the timer. We got through maybe three rounds? I know after round 1 Hopper was already prepping me for possible #merlotspillage. Pop Tart was asking me “what’s with all the running? where’s the weights?” Nah brother, KBs and weights overall are like whiskey to me these days, don’t touch the stuff.
Grab everyone and continue down Foxworth back to Windyrush Rd. About face, look back up our familiar side of Foxworth for some 7’s. CDDs at the top, merkins at the bottom. Checked porto potty for SG, he surprisingly wasn’t there.
Mosey through spooky trail up to OPE practice field, get back in teams of 3, grinders with sprints in the middle.
Done
Announcements:
-F3Leap continues: Starfish let us know growth in Columbus, OH, Louisville, and Indianapolis are scheduled. Birmingham, Cincinnati, and a couple others are getting there. Get the word out.
Perfect morning for swinging the bell with some 90’s tunes wafting over the airwaves…
THE THANG
40 swings 10 push-ups
30 swings 20 push-ups
20 swings 30 push-ups
10 swings 40 push-ups
40 teabags 10 high pulls
30 teabags 20 high pulls
20 teabags 30 high pulls
10 teabags 40 high pulls
Two minute round:
Two handed:
30 secs – upright rows
30 secs – goblet squats
30 secs – overhead press
30 secs – combo of all three
Repeat x 3
Two min and 30 sec round:
One handed:
30 sec snatch right
30 sec snatch left
30 sec rack right
30 sec rack left
30 sec alternating swings
Repeat x 3
Abs and Arms
Louganis x 10
Curls x 10
Russian twists x 10
Repeat x 4
YE OLDE NAKED MOLESKINE
The men of Meathead may have met their match today in a pretty grueling workout. It was too much for one individual named Brown who struggled from the start and switched from a 50 lb bell down to a 35 lb bell and finally back to his car before the clock struck 6 am. Apparently “nature called” but there were several questioning his manhood as the wheels screeched out of Elizabeth Lane!
There wasn’t much standing around today and we hit it early and hard with the swing/merkin combo that got the grunts going early. YHC threatened to repeat exercises should KB’s hit the ground so the forearms were raging trying to keep the KB’s moving.
Nice job by all. Thanks for allowing me to lead!
ANNOUNCEMENTS
Friday – Third F Compass group meets at Arboretum Chick Fil A – 6:30am. Going through Lent study at www.hereadstruth.com
Wednesday – Third F new study at 11:45am at Le Peep in Arboretum going through the book of John. Starts next week.
A near record crowd of PAX at Watchtower on a cool morning. Maybe everybody was showing up to see the much anticipated school yard brawl between Hollywood and Doc McStuffins about who has better merkin form. Unfortunately, and not surprisingly, one of those guys can’t post two days in a row in Union County.
WARMUP
Turn on some Sweet Child O’ Mine and mosey to front of school
SSH x 30
Merkins x 15
Imperial Squakers x 10
Morrocan Nightclubs x 20
THE THANG
Mosey to Brick pile with a stop along the way for some PC with Air Presses x 20
Grab a pair of friends for the rest of the morning
Shoulder Presses x 20
Mosey to top of hill for Plank Brick pass: Bricks to left followed by Bricks to the right
Mosey to tennis courts hill and Partner up for Dora (P1 exercise, P2 runs hill)
1st: Man-Maker Merkins x 100 / Run down hill with bricks, backwards up hill
2nd: Brick curls x 200 / Run down hill with bricks, Bear Crawl with Bricks up hill
3rd: Flutters holding bricks overhead / Run down hill with bricks, backwards up hill
Mosey to top of hill for Plank Brick pass: Bricks to left followed by Bricks to the right
Mosey back to tennis courts for some Brick Chest flies x 25 with protractor
Say goodbye to your Lil Friends and mosey back with a quick stop for BTW Shoulder Presses x 10
Stop at circle for 2 AYG laps
MOLESKINE
Some claimed that YHC was “angry” today so maybe that means it was a good beatdown. Or maybe it was all the “Form Police” that have been out lately. Or maybe it was because the Bricks wore out the grip strength and made YHC feel weak. Either way, it is clear that YHC needs some work on demonstrating/explaining exercises a bit better. The Man-Maker Merkins “might” have had a false demonstration count. And the second go round with the Plank Brick pass went much smoother than the first But YHC is blaming that one on Posse. And YHC won’t bring up the simple “counting to 4” to partner up. BAD FORM as usual for YHC.
Great to see Recalculating making the LONG drive to Weddington on a Thursday finally; he continues to make his way to the front of the pack. After FartSacking yesterday, Shampoodle and Moneyball brought it today. Shop Dawg has got serious strength . . . And still had energy to callout YHC on Flutter/Brick form (rightfully so). Goodfella was crushing exercise reps today despite his grip strength tank being on “E”. Posse’s endurance is evident by his fast mosey at the end with bricks. Hollywood’s AYG is FAST . . . And that probably wasn’t all he’s actually got.
Thanks to Moneyball for taking us out (was that a cough or a laugh?)
Announcements:
Shop Dawg is taking the Q tomorrow at Impromptu (Cuth Middle at 5:30); bring out your 2.0s if out of school
FIA (Females In Action) launch: Saturday at 7:30am at Cuthbertson Middle. Support and encourage your M’s to attend
15 came and conquered the course, or at least some of the course. Kirk and his FNG (Gridlock) opted for the 5 mile route, and Icky MAF’ed all up and down Rea. Hairball doubled back multiple times just so he could pass people more than once.
I rolled in hot and launched with Agony at the back of the pack. On Rea, the group ahead of us was honked at. The next car yelled at us (I think they said “Excellent FORM!!!”). Then a massive Owl landed 5 feet from me in a yard. I took it as a warning shot. A shot across the bow. Agony deployed defensive counter measures by rubbing his prayer beads and pulling out the Sword of the Spirit.
14 stayed for donuts and chocolate milk (the perfect post run recovery drink). Golden Mule was none too pleased with the Google Fiber shirts. If you bring me an AT&T Fiber shirt, I will wear it. I do not discriminate against free t-shirts. Horeshead showed up late (due to a bowel malfunction) and was pissed that Semi left on time. Next week’s episode of “The Gloss and the Head” should be riveting. I won #ParentoftheDay award at home by bringing home donuts for the kids. Not only is a Donut Run a good run with great 2nd F, but we make men better parents #proven.
Goonie said it was his first time running 6 miles. Well done! You beasted the course!
16 men came to Anvil this morning and completed 3 miles and 2 challenges (almost) in what can only be described as 45 minutes of pure joy. Here is how it happened.
Thang
Moleskin
If we ever find ourselves in a drought situation in the coming months, someone should just get YHC on the schedule at Anvil. I have Qed Anvil a total of 3 times and it has rained either the night before or the day of (or both) each and every time. When the rain started in earnest last night, Northface was once again removed from this morning’s plans and will have to wait until next time.
YHC has been participating in 2 recurring acts of stupidity challenges going on in our region lately (Tuck’s Pull-Up/Merkin madness and McGee’s daily dose of 100 Burpees). The goal today was to complete both of those challenges before the closing bell. We managed to finish one and got in our 150+ merkins and 20 pull-ups. Came in just shy of the burpee goal at 90. Would have been 80, but Mermaid talked his M into letting him post this morning and wanted his money’s worth so his rogue call of 10 hand release burpees during Mary was a welcome surprise. I expect none most of you went home and did the last 10.
Grumbling was high today, but the work got done. Two respects (Van Pelt and Snowflake) put in some running pre-workout and all 3 (including Snooka) pushed the pace today. Shockingly, Rachel lapped almost everyone during the partner work, including his own partner and was spotted doing plyo merkins in an effort to handslap himself. On the upside, he got in some practice for his VQ at Fast Twitch next Tuesday calling cadence to himself until the rest of us arrived for Mary. Shrink Wrap is a recent recruit of Tagalong who has quickly become a regular. A back-to-back Bagpipe/Anvil post is no easy feat — keep up the good work. Even given the option to call off the last burpees early due to time constraints, everyone opted to push through and got their 30 in. Awesome stuff.
If you didn’t go home with sand in your hair/eyes/nose/mouth, work on your flexibility and get your toes all the way to that bar next time. Appreciate all the effort put out today. Thanks to Lobsta and McGee for the opportunity to lead.
Announcements
Last night I was getting my kids ready for bed when I happened to look at the F3 schedule for workouts today. And what do you know, PopTart was on Q at DV. And then 5 minutes later I get a DM from Dollywood to remind me. Oh crap, what should I plan for the workout? Oh yeah, I will just copy Lobsta Roll from the Matrix on Monday. Besides, I was doing research to build the fastest, most badass Pinewood Derby car for my son’s cub scouts last night and I can’t multi task. Pax came out of their cars, and my classic 1992 Timex with Indigloo light struck 5:30 so we were off.
Mosey around the track and back to parking lot.
20 x SSH
Partner up, and grab a Lifting/Running Rock per team (Busch)
Mosey towards other end of school for another warm-up.
20 x IW for the old guys (Van Pelt, where you at?)
Then, CMIYC down 51 to the entrance of Davie Park. Partner 1 runs, Partner 2 does 10 hand release merkins. Plank to wait on the six.
Mosey down to the playground. Each team perform the combined number of called exercises, while one partner runs parking lot, including to the gate.
50 x pullups
300 x Tricep Extensions
300 x Curls
Then, CMIYC back to the starting point. Deep Dish started some Mary while the six caught up.
Moleskin:
I apologize to WD, Squid, Huggie, Rusted and OW for a very similar workout from Monday. However, if there isn’t a backblast, it didn’t happen. And, I did mix it up with carrying a rock and tricep extensions. Since I found out last minute I was on Q today, I wasn’t sure if Davie park had good lifting rocks which is why we carried one with us. Puddin Pop was very disappointed in my reconnaissance work, or lack there of. I blamed Google Earth since it didn’t zoom in far enough for me to check it out. Busch had too much wax in his ears and didn’t hear me say lifting/running rock, so he picked the biggest rock he could find. Next time I will make sure everyone hears the disclaimer, or will I? WD was complaining about repeating a workout since his bi-ceps were still sore, but at least he will have some nice looking biceps when he is wearing those tank tops this summer. OW must be getting old or Smokey is getting younger as Smokey almost ran OW down on one of the laps, but then he let OW win. That was nice of you. This was Rusted’s second Area 51 workout, and his first was the Matrix Monday. I promise there is usually more variety. Thanks for letting me lead Dollywood and Smokey.
Announcements:
Daylight savings time this weekend. Don’t forget to set your Timex forward 1 hour.
Savage Race sign-up
15 toked on a little #MH today. If you don’t feel it now just wait longer. Puff, puff give……
The Thang
No disclaimer given – straight down #MH to the rock pile – grab a lifting rock and meet up in the pool parking lot
She Hate Me – 10 curls, 20 overhead extensions, 30 squats (audible to overhead press – #urwelcome shoulders) – Finish rotation and run to the gate and back. Rinse and repeat for 10 minutes.
Moseyed to base of #MH. Triple Nickel on #MH. 10 merkins at bottom/10 CCD’s up top. 5 times.
Mary – 20 FM and 20 Dolly
Done
Moleskine
YHC was dreading this today. Fact is, got a little banged up at the Hornets game Monday night and struggled ALL DAY Tuesday and didn’t have the energy to visit my pals over at Hydrate Medical.. Last thing I wanted to do was Q The Maul today. Oh and it was raining. #WTF So the plan was #MH for the majority of the time and #MH it was…….she brought the heat needed playboys. Lot’s of good effort out there too. Lot’s of b***hing as well though. Draino came out the gates hot on the first trip up #MH. Blew his load. However he was asking for 100 yard sprints at the end so kudos to you my friend. Cold Cuts was pushing hard. Think he got the best of She Hating Him though because the pace slowed considerably on #MH. Was waiting on MT to push up near the front the entire time but he clearly is too focused on the pubic wig/pull up challenge. Big Tuna was looking good and missing his buddy Semi Gloss. Unfortunately YHC had to break the bad news the SG has now become a #runner to counter his infatuation with doughnuts. Lastly, much respect to both the #respecteds today. Certainly hope I’m still doing stuff like this post 50. Enjoyed it gents. Look forward to seeing everyone again in a few months. #EADGloss #DealWIt #WeAllMissRadar
Announcements
With more cars than PAX, YHC got Gumby going knowing that things were a little off. Sadly for one of us, it only took being off a little to make all the difference . . .
Start in seated position, long spine relaxed shoulders, legs comfortably crossed, eyes closed and relax. Focus on breathing.
MEDITATION/DEVO: Refuse to worry!
“Who of you by worrying can add a single hour to his life? Since you cannot do this very little thing, why do you worry about the rest?” – Luke 12:25-26
The main Thang:
Lie down onto back: windshield wiper slowly following breath. 5/side
Grab knees and rock front to back until get to seated then to table top for: cat/cow 5B
Table Top: bend right/left with breath 5B
Plank, Chaturanga, up dog 2 breaths, down dog and peddle out, walk up and sun salutation with breathing at each position. Meet in upward salute.
Warrior 3 (R planted, Left leg swings up), step back to Warrior 1, 2, Peaceful, elbow to knee and side stretch. Stopping at each pose for 2 breaths.
Hands down, runner’s lunge stretch (crescent stretch) 5B
Plank to salutation series 2X following your breath. Meet in Mountain.
Warrior 3 (LEFT planted, R leg swings up), step back to Warrior 1, 2, Peaceful, elbow to knee and side stretch. Stopping at each pose for 2 breaths.
Hands down, runner’s lunge stretch (crescent stretch) 5B
Plank, Chaturanga and salutation series 2X following your breath. Meet in Mountain.
down to table top, then feet wider and sit up to ease back onto six (support with block or hands if can’t fully land on six), 5B
Transition to Down Dog through table top. Up on toes. Lift R leg straight up, cheetah, back, cheetah, Left foot flat on mat and Right knee at 90degrees and do large circle 2X forward, then 2X reverse.
Sun Salute OYO ending back in Down Dog.
Up on toes. Lift LEFT leg straight up, cheetah, back, cheetah, Right foot flat on mat and Right knee at 90degrees and do large circle 2X forward, then 2X reverse.
Sun Salute OYO ending back in Upward Salute.
Lower down onto toes and rock back like baseball catcher. Use hands/fingers to keep balanced if needed. 5B
Back to table top then right foot forward and flat on mat, bend in knee if can’t make straight. Left leg still on knee and foot on arch or toes. Half forward fold. Hands on leg or foot if can stretch that far. 5B.
Back to table top and straighten right leg, cheetah, straight, cheetah, straight and tabletop.
Repeat stretch on left leg (left foot forward and flat (bend knee if
needed) and stretch over it and breathe 5B.
Back to table top and straighten LEFT leg, cheetah, straight, cheetah, straight and tabletop.
Straighten Right leg and place, toe down, on left side and twist body to left and gaze to left toes. 5B
Straighten LEFT leg and place, toe down, on Right side and twist body to Right and gaze to Right toes. 5B
Child’s pose, walk fingers out. Head to mat if possible with six on your heels. Breathe 5X, then finger walk to left 5B, right 5B
Plank to Mountain. Face LEFT and step wide for wide-leg forward fold. Keep breathing, but take a few minutes to gently stretch, using slow side-to-side movements if you want, or just shifting hips to get slightly more/less stretch in each side.
Step to top of mat and Sun Salutation with 2 breaths at each pose, meet back at Sun Salute.
Eagle Pose ~5B then switch
Bridge with a bind
Roll it out.
Rest all the way down, relax and deepen your breath. Devo revisit: Refuse to worry!
Announcements:
Opening for this Saturday Outland Q – contact Madison
Paper Jam has the Q next week (his Gumby VQ)
Plenty of other Q opportunities. Don’t be shy. Go for it! http://www.signupgenius.com/go/30e0f4dafae28aa8-gumby
Moleskin:
Things got off to a slow start this morning. Only 4 other PAX joined YHC when the clock struck 0530. Arena had spotted Madison’s car in the lot, but he wasn’t here. After a while he and Paper Jam came in. Turns out they took a wrong turn at Albuquerque and got a bonus mile on their planned warm-up run.
Sadly for Nomad, things also didn’t go as planned this morning for him. At some point early on, his lower back decided it was time to stop being nice. It communicated it’s displeasure by sending shooting pain to his brain and effectively ending his workout for the day. By the end, he was able to get to his car when we all left, but his back was still not right.
YHC has had a similar encounter with a recalcitrant back, which had a fit while I was putting down the double kettlebells at a Skunkworks post last year. Moving was hard for the next few days, and only after many weeks did my back finally stop complaining. I guess the moral of the story is: Injuries suck and can come at the least expected times. If you have a story to share along these lines, post in Comments. Or if you see a better moral, ditto.
Thanks for the chance to offer some suggestions and get stretchier.
1 Thessalonians 5:16-18 “Be joyful always; pray continually; give thanks in all circumstances, for this is God’s will for you in Christ Jesus”
This would have been entitled “What can Brown do for you?”, but the way he was yelling all morning at Fireman Ed, this felt more fitting.
Here’s what went down this morning.
Side Straddle Hope (15)
15 swings oyo
Imperial Walker (15)
15 swings oyo
Low Slow Squat w/ Bell (15)
15 swings oyo
30 curls oyo
15 swings oyo
15 tricep extensions oyo
15 swings oyo
Find a partner…
Everyone spread out evenly on the track. Partner 1 farmer carried both bells around the track. Partner 2 ran ahead and eventually caught up with Partner 1. Flapjack
P1 lunge walks with both bells around the track. P2 ran ahead and caught up with P1. Flapjack
P1 stands in place and does clean and press with right hand only. P2 runs a lap until he meets up with P1. Flapjack
Repeat this process 2x (switch to left hand on the clean and press the second time)
With your partner in a tight circle in the middle of the field.
P1 starts work on a specific exercise. P2 runs to the track, does a workout and comes back to switch with P1. When they switch, they do 2 partner merkins. Exercises and totals are below.
100 curls, 50 tricep extensions (5 jump squats at the edge of the track)
100 American Hammers, 50 good mornings (5 dry docks at edge of track)
100 flutter presses, 50 overhead presses (2 burpees at edge of track)
100 lawnmowers, 50 high pulls (6 sister mary catherines at edge of track)
It was a great morning. I appreciated Chin Music noticing me working on my between the legs dribble with the bell. #StephCurry
Bulldog had to take off early. I think the Imperial Walkers and Side Straddle Hops did him in.
Apologies to the 5 AM run crew. We did a little more mileage than normal, so hopefully your legs lasted the rest of the day.
And lastly thanks to Harley and Fletch for giving me the chance to Q.
Big time expansion going on! Columbus, Indianapolis, Louisville, Pittsburg, Minneapolis, Austin, Birmingham. Reach out to guys in these cities and let them know about F3. If you can go downrange and help start these off, do it! Lastly, put your skills to use for F3 nation.
I mean, does it really matter? They both refer to goodness and sweetness in perfect combination.
This week, we will run the REVERSE route: Rea/Candlewyck/Providence/51/Rea – all right turns. Map and launch times below. Meet at Dunkin Donuts at Rea/Colony at specified launch time.
Map: https://www.strava.com/routes/7470827
Launch times and paces:
510: 930-9:45 pace
515: 815-8:30 pace
520: 730-7:45 pace
530: 645-7:00 pace
540: Fraiser
Also, we have a new condensed version of the course at only 4.5 miles: Rea/Providence/Candlewyck/Rea (map: https://www.strava.com/routes/7829408). If you run this, please keep in mind we all want to end at 6:10-6:12. So, start accordingly.
BW