YHC loves a good sand bag workout and felt like doling one out despite coming off a heavy Fat Camp Q by Argonaut the day prior. A 15-minute Pre-run was in order in which YHC had set a lofty goal to hit 2 miles in that timeframe. Bird Cage brought me down to earth and we settled for 1.25. Not 1, but 2 FNGs rolled up with their respective EH’ers (Tuck & Fallout). A bakers dozen it was, disclaimer given and off we went:
Warm-up
The Sand Bag Thang
Moleskin
Solid group at the Arsenal today and working in partners really seemed to push everyone. I know that we joked about my poor choice of words “relieving one another” in the sandbag workout but it was good to see the PAX pushing through the sprints to relieve their partner doing the heavy lifting on the bag portion of the workout. Look for everyday opportunities to ease the burden of those struggling with one.
T-Claps to:
Always an honor to lead and have a solid rest of the week. Over and Out
-General
17 Bros committed to getting ready for spring break. Even though it’s not what it used to be for us anymore, any reason to lift, is a good one. Here’s why we’re better:
COP:
SSH x 20
CDD x 10
Good Morning x 9
39 reps to begin.
Thang:
1×10
Curls
Jump Squats
L arm press
Jump Squats
R arm press
Jump Squats
Upright row
Jump Squats
Tricep ext
Jump Squats
Lateral ext
Jump Squats
2 handed press
Jump Squats
L Lawnmower
Jump Squats
R Lawnmower
Overhead ext
Jump Squats
Curls
Lunges
L arm press
Lunges
R arm press
Lunges
Upright row
Lunges
Tricep ext
Lunges
Lateral ext
Lunges
2 handed press
Lunges
L Lawnmower
Lunges
R Lawnmower
Lunges
Overhead ext
Lunges
Partner up:
Super sets
P1 works P2 rests
Chest super set
Flat
Merkin
3×10
Leg super set
Alternating lunge
Deadlift
3×10
Shoulders super set
Arnold press
Shrugs
3×10
Arm super set
Curls
Overhead tricep extension
3×10
Back super set
Bent over row
Scarecrow raise
3×10
Swings x 20
39 merkins to finish
moleskin: great crowd as always. Especially those who came out to the ‘Nanners beatdown at Skunkworks. It seems the jump squats on the first circuit got the heavy breathing going early. Not a whole lotta chatter this morning. However, lots of guys getting after it. Always good to see. Thanks for everyone’s dedication. Thanks to YL for the great out as well.
Announcements:
This Friday 11:30 Nan’tan conference-call featuring @WitchDoctor_F3 on a proper athletes diet. DM him for more details.
F3+diet= #HIM
It was so nice getting out in the gloom this morning w a great group of men. A dozen dudes showed up ready to go. Before we set off, a disclaimer was given and then the YHC asked the pax if they knew what the mission of F3 was. Crickets were all I heard… I preached a sermonette, an offering was taken and off we went. As we began to mosey, I heard “I thought the mission was Fitness, Fellowship, and Faith!” Oh boy – the site Qs have some work to do!
The thang –
Moseyed around the parking lot down to the track and one lap. Stopped in the corner for some COP. SSH x25, IW x 25, merkins x 25.
2 laps around the track at a quick pace. LBCS while we wait for 6. 1 Lap at quick pace, LBCS while we wait for 6.
Meet in corner of track for 10 reg merkins, 10 diamonds, 10 wide arm, 10 reg merkins, 10 diamonds, 10 wide arm.
Mosey to rock like and grab a rock. Mosey to parking lot. 30 overhead presses – run to end and back. Rinse and repeat w 20 and then 10 overhead presses.
Rinse and repeat w 30,20,10 curls.
Mosey down to bleachers. Partner up. p1 runs w rock to stairs while P2 does said excercise. Flap jack. Excercises were merkins, dips, and pull-ups.
Mosey w rock to Semigloss’s office (bathroom) and wall sit. Over head presses till your arms fell off while sitting.
COT
It never gets old when asked to Q! Thanks for the opportunity. Welcome back Uzzo! Last time out he said we pushed a jeep around the parking lot. Nice one Dollywood! Hope to see you again. And welcome to Sheldon also! Introduced to F3 down in Columbia and just started coming to A51. Not a whole lot of mumble chatter this morning as it was intended to be a tough workout. Dollywood triggered a shot over the bow as he said “The old Header would not have struggled with those merkins”. Sometimes you just have to ignore the young punks.
18 #PAX quit the #fartsack to throw their iron in the slow fire. We got our sweat on.
This was my #VQ at #Gumby. Let’s get our mats out for some full-range motion and some light music.
After a preliminary slam on last week’s music choice by High Tide we did a body scan and check-in, in the corpse pose while I walked the pax through the devo. Then we did a half-spine twist on each side to get a baseline, we will return to this posture at the end. The late, but thorough, disclaimer was proclaimed. Then came…
The looooonnngg warm up: 10 Sun Salutations. Introduced the idea of the vinyasa, a movement between poses. Lots of mumble chatter until #6, then it got mysteriously quiet. All told we did 22 sun salutes this morning. After the long warm up everyone was good and wet, so we moved onto to…
The Thang:
We did all these poses with a sun salutation between each one: Mountain, Tree (both sides), Side Angle, warrior one, warrior two (or was it warrior two and then one. It was some kinda warrior), leg raises with protractor, shoulderstand (much groaning), plough, bow (even more groaning).
Cool down:
Three slow sun salutes, half twist again to check our mobility and the attending improvement, corpse, and done!
Moleskine
This was my VQ of any F3 workout. I hope the men got what they needed out of it. I know I was sweating. I decided to keep the lights on and the music Titanic free. I’m glad to see that F3 is not limited to the full bore beat down 6 days a week. I’d like to thank Madison, High Tide, and Swiss Miss for the encouragement. Gullah for the fist bump, and Paperjam for the assistance with the protractor (this man also helped me through a Centurion workout a few weeks back).YHC took us out, think I may have stolen it from Stone Cold. I really enjoyed being Q, think I’ll try it again, you should too. Finally, I’ve attached a you tube video of some of those mobility moves we did. Y’all take care of your bodies now, it’s the only one you have.
Peace, Jail Break.
8 ran and then had Donuts and coffee. Semi had a big gulp. Looked like coke, which is strong after a 6 mile run. Fletch ate some sort of sandwich. It was probably made especially for him since he has a close relationship with the employees there. I was told that sometimes he shows up before they even open.
Guys ran all sorts of paces from 845s to 6s.
Enjoyed it and see you all next week where we might do something crazy like run the route in reverse!
6 showed for the main event, 4 for the modest pre-run. It was a classic morning of weight and sprint based fat blasting at Elon Park: The shifty walkers rolled in around 5:30 to go strolling in the dark around the soccer fields, a youth small shirt was left on the fence and Kirby nearly took it home, at least one ill-timed Jackie Gleason quote from “Smokey and the Bandit” was uttered, some terrible music from YHC’s bluetooth speaker, and, oh yeah, we exercised for an hour and 15 minutes.
4 of us ran about a mile and a quarter to loosen up the legs and warm up a bit.
at 0515, disclaimer given and off we go for a little ROM warm-up:
Minute at each station until time beeps then rotate to next. 3 times through all
6 stations.
Run the Elon lap. YHC gives instructions for the next
Gear Stations during the mosey.
There was a recent discussion about the ideal number of PAX at a workout. Some say a dozen is best, and that is certainly a merry bunch, but 6 is a great number as well. Sometimes the low numbers allow for a gear workout that is harder to do with larger numbers because of gear logistics. Great crew of 6 out there today. We worked a variety of muscle groups and will likely get a visit from Uncle DOMS (Delayed Onset Muscle Soreness) tomorrow.
Kirby pushed it hard today, with especially strong efforts on the jump rope
(#fightclub) and the deadlifts. Well done.
Mighty Might always a sucker for extra credit was mixing a few renegade rows in the rest of the push-ups; the Fire Marshal Bill man-makers must have been crowdpleaser.
Fallout had a solid showing today. He was behind me in the rotation so didn’t get to see all the excellent work. Fallout used to think the concept of a pre-run unthinkable, now he is joining the throng of pre-runners. Progress.
Fire Hazard is a Fat Camp regular (because supposedly he’s fat, but only on slack) and it shows (the fact that he’s a regular, not the faux fatness). Quality work today, and thanks for stepping up to suggest the pre-run.
General is clearly in charge over here at Fat Camp. In a site that has suffered from some hot-potato Site-Q swaps, General has clearly taken the reins. Tweeting away, bringing the PAX, posting and pushing himself. Three solid slow claps for you my friend. Thanks for destroying that last sprint. YHC had nothing left.
Thanks for the opportunity to lead, and your courage to follow. A mere 5 are in Argo boat for the triple-Q palooza. Next stop is Kinetic Heights on Friday. Still time to get on board, as the saying goes, “2 out of 3 ain’t bad”
Over and out.
Got a reminder email last week from Lobsta for my 2/1 Anvil Q. Thankful, as I had not penciled it into my calendar. Still transitioning to Google calendar. #OldSchool. Pleasantries and general mumblechatter exchanged for a few minutes prior to the disclaimer being given. Abba rolled in as the group was being disclaimed. All seemed to get the gist of the QIC, F3, or anyone else NOT being responsible for personal safety. Modify as necessary and push yourself to the threshold of your personal limits. Or beyond, albeit carefully. No shovel flag today. Lobsta is DR.
Thang
Half mile mosey through the vast parking expanse of the 100-acre AO.
COP
SSH x 10 IC
Imperial Squat Walker x 15 IC
Hand-release burpees x 5 OYO
Mountain Climber x 15 IC
Merkin x 10 IC
4 Entrance Campus Tour
Mosey to entrance 1. 25 Merkin/10 Jump Squat. Run to Entrance 2. 25 Werkin/10 Jump Squat. Run to entrance 3. 25 Diamond Merkin/10 Jump Squat. Run to entrance 4. 25 Crucible Merkin/10 Jump Squat.
Intro to campus completed. Mosey to the base of North Face to continue the tour.
AYG up NF. 5 H-R Burpees. Run around and back to base of NF. Repeat x 2.
Plank series to regroup. Several moves completed. Elbows, Low plank, alternating leg lifts, low plank jacks, etc.
Mosey to the Main Entrance patio.
Bench Set
20 Dips/15 Derkin/10 Box Jump Burpees. Repeat.
Mosey to launch lot.
Mary
6 inch hold between exercises. All done IC.
Heels to Heaven x 10/Dolly x 10 IC/Protractor/High Flutter x 10 IC/10 counts/Hold
Mosey back to the base of NF. 5 H-R Burpees. AYG up NF. 5 H-R Burpees. A few plank holds and Merkin x 10 IC. 30 Low Slow Squat. AYG back to Main Entrance patio and repeat Bench Set. People’s Chair to regroup. Mosey to launch lot.
4 Minutes of Core
High Plank/Elbows/RAH/RLH/Swap/Low plank/RLH/LLH/High Plank/RLH/LLH/Elbows/Hold for 45 seconds. Done.
COT
Moleskin
At 12:34 into the workout, Poptart announces, “Hey, Fast Twitch was yesterday.” True, but we had only covered just over 1 mile. Apparently he was not channeling his inner Forrest Gump who, when asked why he ran across Greenbow County responded, “I just felt like running.” Anyway, he crushed it, despite the complaining. We hit most of the 100 acre campus and YHC tried to stay away from the blinking streetlights, mostly because nausea ensues rather rapidly when nearby.
Rachel only has one speed. Beast mode. Crushed it as usual. Hops posted for 1st time since last Monday. He was moving pretty good out there. Glad he is back off IR. Brilleaux is always strong and at or near the front of the group. Solid. Utah pulled a groin. Never good. Careful if using Icy Hot or Ben Gay. You only need to make that mistake one time. Van Pelt earns his respect every time he posts. Strong work, as usual. Champagne, Ickey, Cane, Thunder Road, Abba all pushing hard for 45. Good to see OT, been a while. Good work out there. Rapper’s Delight by far the youngest man out there. He is fast and works hard.
Saw Hannibal yesterday at Twitch and he was pressing hard for information on what this workout might entail. Specifically, he asked if we would be incorporating rocks into the mayhem and I thought I heard him say he would post elsewhere if so. At that point, I had not fully planned the workout. We avoided the rocks today, although Hannibal is always ready to lay down some hard work, rocks or no rocks. Truthfully, it has been nice to have a few workouts that did not include carrying heavy things after the Saturday Mini-CSAUP. Traps are still a bit sore.
Enjoyed leading the men of Anvil. Thankful to be able to do the work and spend the time with these 16 men. YHC took us out in prayer.
Men, please keep McGee’s family in your prayers. Also, keep Lorax’s father and his family in your prayers.
Announcements
Savage Race 05/13/2017. Preblast HERE. Flipper is A51 Q. There is a discount code in the preblast. Run individually in the PRO wave or as a 4-man team in the general waves. I registered yesterday. $82.52 with the discount.
Smokey Mountain Relay. Champagne’s team needs 2 runners. 04/21/2017. Hit him up if interested. This is a 200+ mile relay, similar to the Blue Ridge Relay.
The PAX knew they were in for a rough day when guest Q announced himself with longest disclaimer in F3 history. Did I mention, “I am not a professional”? 20 fool hardy and winter-tested brutes emerged from the gloom to work up an icy sweat…
The Thang
Mosey to upper parking lot
Warm up
SSH X 11
IW X 11
CDD X 11
LSS X 11
Mosey to Strawberry Station 1
Identify Speed hump traffic slowing mechanism
Identify traffic circle
Partner up: P1 runs the loop while P2 works, then flapjack – Diamond merkin X 11, LSS X 11, Plank when done
Simba Q-jacked a few LBC’s into the mix
Mosey to Strawberry Station 2
Keep your partner: P1 runs the loop while P2 works, then flapjack – Merkin X 11, Lunge X 11, Plank when done
Mosey to School
Keep your partner: P1 wall sits while P2 works, then flapjack – Decline merkin X 11, Jump squat X 11
Another Q-jack called repeat
Mosey to Ball Field Bleachers
Keep your partner: P1 works while P2 works, then flapjack (repeato) – Dips X 11, Step-ups X 11
Plank when done
Mosey to the Track for a cool-down lap
Mosey to the parking lot for a little Mary
Freddie Mercury X 11
Rosalita X 11 (en Espanglish)
Protractor (finish at 11 degrees)
Moleskin:
Thanks for patience with the Q – I think he did well to show up on time. YHC took the intermittent laughter as expressions of joy over participating in such a well-defined and structured workout. See you next week, when we’ll probably do at least 12 of everything. Welcome to Niles; the new blood performed well and the Force is strong with him. Also good to see some peeps I hadn’t seen in a while (that means you, Geraldo).
Announcements:
Savage Run coming up later this year. There are individual and Team options and it comes well-recommended. Check the interwebs/tweeter for further details.
It may be the dead of winter with soccer and cub scouts in full swing, but we won’t let that stop us from planning an outdoor F3 Dads event anyway. It will be partly cloudy in the 40’s on Saturday morning right? That should be ok even for the 2.0’s.
Here are the key details:
When: Saturday February 4 at 9:00 am
Where: The Field of Bulls, 13950 Ballantyne Corporate Pl, Charlotte, NC
What: 10 challenges led by dads, tickets given for challenge completion, trinket store to redeem tickets
Schedule: 9:00 – 9:15 setup, 9:15 – 10:15 challenges, 10:15 – 10:30 redeem tickets for trinkets
Prior to the event, each dad will need to go to the dollar store and purchase 20 – 30 cheap toys by spending no more than $10 total (think the cheap section of Chuck-E-Cheese). Suggestions are stickers, rubber finger puppets, bouncy balls, etc. No candy! Bring them on Saturday.
Each dad should also come prepared to lead the kids in a pain station and/or challenge. Unless we have tons of kids, we will go around as a group to each dad’s station. We will have 60 minutes to workout so we should limit each station to 5 minutes and have 10 stations which will allow for time to transition. After successful completion of the challenge, tickets will be awarded to the kids (one ticket per challenge per kid).
After all the challenges are complete, each kid should have at least 10 tickets to then use to purchase the trinkets the dads bring. We will set up a store in the back of one of our trucks for the kids to browse and buy.
That’s the plan. Will it be chaos? Probably. But we will have fun and that’s what it’s about.
See #f3dads channel on SOB Slack or email jlevins9@hotmail.com if you have questions.
Run 6 miles. Eat a donut. Or donuts if you’re Semi Gloss.
Meet at Dunkin Donuts at the corner of Rea and Colony.
Here’s the route: 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
SYITG