Posted on behalf of Blazing Saddles – following a thorough disclaimer – this is what went down:
The Workout:
20SSH
20IW
20 Murkins
20 Swings
Partner up:
Lap 1: partner 1 takes both KB for 1 lap, partner 2 does Murkins- Flapjack
Lap 2: Partner takes both KB for 1 lap , partner 2 does LBC’s-Flapjack
Lap3: Partner 1 takes both KB for 1 lap, partner 2 does low slow squat-Flapjack
After this warm up:
5 exercises then 1 lap for 5 rounds:
20 Swings
20 Upright rows
20 Squats
20 Cleans(10 each arm)
20 Lawnmowers(10 each arm)
Take 1 lap
Repeat 5 times
Cool down:
50 LBC’s
Moleskin: Grip was really tested on this one, felt it in the forearms for days. Excellent work by all during the circuits. I believe everyone took advantage of the Lap around the track as the grip was nearing failure throughout.
Eight men didn’t get the memo on workout cancellation and forgot that curfew applied until 6 am. We did stay on campus at CCHS and thus only violated the curfew while on the drive in. Did notice later that the curfew was not being enforced if protesters were peaceful and no one got unruly at Centurion. I also think an un-named site Q took it for an excuse to fart sack (he could have run in thru the woods and stayed off the roads).
The Thang:
COP with SSH X20, Merkins X15, and Mountain Climbers X15.
Jog over to parking deck for Scabby’s aweful hand release merkin ladder in the deck. Run to level 2 and half way down deck. Perform 13 hand release merkins. Run back down to level 1 and perform 12 hand release merkins. Keep going all the way down to 1 (that sucked – again).
Mosey over to rails for rail walk and then pull ups X10, incline merkins X10, pull ups X10, and incline merkins X10.
Mosey down to practice field for four corners. Run to each corner of field and perform 10 civilian count of called exercise.
(Thought we did 6 rounds but can’t remember – give us credit in comments if we deserve)
Mosey up to front of school for circuit – Dips X20, Incline merkins X10, decline merkins X10. Rinse and repeat. Bear crawl 30 yards and lunge walk back. Crab walk 20 yards and lunge walk back. Broad jump 20 yards and then mosey back to starting point for a few minutes of Mary.
Naked Moleskin:
Small crowd due to the curfew that the 8 of us ignored/forgot. Great to see Lorax back after fighting plantar. Was wondering why I was in front of him all morning and now I know it’s injury and not me being in great shape. Red Rocks and Abacus (that hurts) were out front on the ladder but YHC rallied during the four corners to say in front (mostly). Wolfman was paying some past due bills but acknowledged he needed it. Pulp Fiction, Snowflake and Marconi are as consistent at Centurion as anyone (including an un-named site Q who is 1-4 in the last month).
Great group this am and average age almost hit the “Respect” mark except Lorax (“hate”) brought it down.
Announcements:
Southern DIscomfort on October 22nd starting at Centurion – the best AO in all of F3. We will be collecting supplies for a local charity so mark this down to check web site before the event for more details.
Please consider having tough conversations with friend and co-workers regarding race relations and how we make our community stronger. More good people than bad in this world but we can’t sit at home and watch TV every night or we may forfeit what we have. If you are looking for something to do than come join me in team building at AG starting next month. No better opportunity (in my mind) to influence young disadvantaged youth than helping out their. One hour a week (can be flexible) will go a long way.
Wolfman shared some thoughts as a former policeman and Red Rocks shared his perspective after helping raise a young man. These discussions are important and we need to have more of them to make our community stronger.
Please ask God for guidance for me and yourself to lead the life he wants us to leadP.
14 men posted on this soggy morning to find Chunk and Samurai ready to deliver.
Warm-Up
– Warm up lap
– Side straddle hop
– Merkins
– Imperial walkers
Mosey behind the sheds for circuit work
Fourteen stations (completed 2 rounds)
– Decline Merkin
– Jump Rope
– Lunge
– Sit ups
– Bike
– Tire Flip
– Shoulder Press
– KB Swing
– Box Jump
– Bear Crawl
– Dead Lift
– Incline Merkin
– Dips
– Lap around the Track
Moved to the field for one round of Hershel WalkerStarfish Round #1 (arms)
– 20 merkins
– 20 sit ups
– 1 sprint
Mary
– several rounds of LBC, Freddy Mercury and ended with Merkins
It was a quiet morning out there today. There was low chatter but never got too loud. The workout was planned and executed by Chunk and Samurai so we can expect them to pick up full session in the near term.
Keep the city in your prayers. We need to find unity and learn to love our neighbor as ourselves.
Phone didn’t record this morning so if you were in attendance – thank you.
Lex Luthor
START TIME UPDATED TO 6:30 AM DUE TO CURFEW
Join us Saturday at Calvary at 6 AM (yeah it’s early deal with it!) for an opportunity to lift heavy objects and put them down. Get on the list, email Hoover: rob.n.jones@gmail.com
A couple of things to remember:
15 gathered on the first day of fall. The Through disclaimer given and off we went.
COP
SSH X 10 (IC)
Merkin X 15 (IC)
Shoulder Touches X 15 (IC)
Hold plank 6 inches – Hold 20 seconds
Slow Squats X 15 (IC)
Mosey across Elm to the Murderhorn for the main event
THE MAIN EVENT
Gather a the top of the Murderhorn where Elmstone intersects Thorncrest and partner up.
Partner 1 – Run around Rosebriar circle and back with 5 burpees half way through
Partner 2 – Run to bottom of Murderhorn for 5 burpees and then back to top
Partner 1 & partner 2 meet at the intersection for 10 partner slap merkins
Rinse and repeat with partners running the other route.
While waiting on the 6:
Flutter X 20 (IC)
LBC X 20 (IC)
Mosey back to Stonecrest and line up against wall behind the theatre for a triple nickel
Run to top – 5 jump squats
Run to bottom – 5 merkins
Repeat 5 times
Mosey to parking lot in front of theatre for some partner work. One partner does called exercise while other partner runs to end of parking lot and back. Keep switching until completing total.
Round 1 – Merkins X 100
Round 2 – Squats X 200
Round 3 – Elbow plank (each partner runs once)
Round 4 – All PAX broad jump to first median, bear crawl to 2nd median, AYG to end and mosey back
Round 5 – All PAX broad jump to first median and AYG to end
5 Minutes of Mary
Heel to Heaven X 20 (IC)
Dolly X 15 (IC)
LBC X 20 (IC)
Leg Lifts X 20 (IC)
One sided LBC X 10 each side (IC)
Merkins X 10 (IC)
MOLESKIN
Great work by all PAX this morning. Covered 2.5 miles and a good mix of running, core work and merkins. YHC had to audible as the work out was planned using the area and berms in the normal parking lot for RL but it was blocked off with construction equipment. Looks like Regal Cinemas is getting upgraded with those comfy recliners. Swiper and McGee are fast but not completely sold on their merkin form. YHC has been growing the beard for a bit. The plan is to keep it going until the Mrs. kicks threatens to kick me out. There was some chatter the beard, terrorism and planned visits to Yemen. Good thing this group did not give YHC his F3 name. Great to be back at RY! YHC had taken a hiatus for BRR training and has been at DT for the past months. Thank you Hearbreaker and Strawberry for the opportunity to lead.
Prayers for Charlotte and this broken world we live in. May Jesus shine through all of us!
ANNOUNCEMENTS
Southern Discomfort – 10/22 at 7am – Sign up below.
http://www.signupgenius.com/go/20f0f4ca9ab22a4fa7-2016
Hero Workout – Saturday at 7am in Mint Hill at the Vet – a fellow F3 brother from Greenville is coming up to lead. This workout is themed around our veterans. Let’s push for a big turnout. Contact Strawberry for more details.
24 men started their day with a healthy helping of Grinders… the breakfast of champions! Having disclosed and acknowledged our FNG (Joey – Wax), we set off for the following:
Mosey to the church parklng lot for the followig COP:
Quick hamstring stretch
5 Burpees OYO
SSH x25
LBC x20
IW x20
Low Slow Squat x20
Merkins x13
Dolly x20
Mosey to bus parking lot for COP continuation:
5 Burpees OYO
Windmill x20
Mtn Climbers x15
Mosey to dugouts for some Grinders:
4 partners in group
P1 Step-ups on bleachers
P2 CDD’s at right field corner
P3 Lunges at left field corner
P4 starts from P1 and runs to P2 and starts exercise… P2 then runs to P3, etc.
We completed 2 rounds, then regrouped to change up the exercises:
P1 Dips on bleachers
P2 Merkins in right field corner
P3 LBC’s in left field corner
P4 run to P3, who then runs to P2 (reverse direction) – 1 round only
Mosey back to parking lot… end with 5 Burpees OYO
DONE!
Moleskine:
Always an honor leading this group at Peak 51! You guys are awesome, and everyone continues to get stronger each week!
Huge welcome to FNG – Wax (Joey Pruitt) who was EH’d by Dumpster Fire. You did awesome out there and you are more than welcome to join us any time you want! We look forward to calling you a “regular”!
T-claps to Sensei, Booyah and Nomad for doubling-down for the pre-run. Everyone is welcome to join us… Fellowship pace I promise!!
The goal was for an overall full body workout. If you have some sore muscles tomorrow or Saturday that you haven’t felt in a while… YOU’RE WELCOME!
Announcements:
1. Southern Discomfort coming up Saturday 10/22.
2.
At 4:45 am, one man stood alone in a parking lot. He started to run.
At 5:00 am, one man stood somewhat sweaty in the same parking lot with another man named Wild Turkey. They started to run.
At 5:15 am, two men stood in the parking lot with four more (Haggis, Stone Cold, Horse Head, and Turkey Leg). They all started to run.
At 6:15 am, four men stood in the parking lot and disbanded.
At 6:23 am, two men sauntered in late and disbanded. (Cobains from Haggis and Honey Bee…)
That is pretty much how DT went this week.
The Moleskine:
– Attendance was down due to the movie production of the story of BOG and Hardhat going on at the Swift AO. Hopefully all went well in that endevour.
– The Hairball household has come down with the plaugue or some similar ailment which forced the one man 4:45 run. Hopefully everyone is ok.
– Bratwurst suggested a safer Danger Zone which removes the sidewalk of trepedation from the route and replaces it with a Bevington, Elm, 51 route to get to the corner of 51 and Rea Rd. It was tested today and passed. It is ~1.25 miles to the Danger Zone start so the timing of the return trip just needs to be calibrated.
– Turkey Leg is fast.
– There was way too much optimism with Haggis out for 6 weeks. He made up for it today with many exclamations of pain and torment during the run.
– Stone Cold is running strong again. Great to see both the offical hair style and official shirt color sported today. #DTthoroughbred
– Horse Head is back to running! Very good to see him back. It was a reminder how long he has been out when he wondered what is the “Danger Zone.” Welcome back and hopefully you enjoyed what it has to offer.
– Wild Turkey showed up early to get in the extra miles for Ragnar training. He came to party and set a stout pace for both the warmups. It seems like you are ready brother.
Great time guys!
We had a lucky 13 show for Hydra this morning. No site Q’s to be seen although one I hear has been bulldogging the toilet so no need to have him here.
The Thing
Short mosey with an abrupt stop to stretch for Hops
15 SSH followed by 10 windmills en rapido
Mosey back into the OP hood to the Windyrush loop. Partner up.
Round 1 – Partner 1 runs one way, 2 the other and when meet do 10 merkins and meet back at start for 20 squats.
Round 2 – Loop -15 merkins, 25 squats
Round 3 – Loop – 20 merkins, 30 squats
Mosey to base of Foxworth for Triple Nickel
CCD’s at top, H2H at bottom – run backwards up the hill each time (crowd pleaser)
Mixed in some more Mary ala Hops
Back up Windyrush towards Rea with 10 wide arm merkins at each street light (somewhere between 8-10 lights).
Mosey behind OPE for 3 rounds of 50 yardish sprints
Time
Announcements – None
Moleskine
Evidently the intended Q for today had been drinking since last Friday and said he wouldn’t feel fresh enough to deliver a solid Q. So he texts me? Odd. I’ve also been on the teet since last week but I’m a professional I guess #YOLO
When I saw Gummy running in I knew he’d appreciate what was planned. More running. I didn’t do the BRR so this no running for awhile stuff can zip a lip. He certainly didn’t disappoint letting me know I’d lost all credibility since I didn’t know where the loop was but the committee finally settled down and led us to where we needed to go.
Looked like Queen, Curd and Marge pretty much led the way on the loop with Bounce dragging Fireman Ed and Stage to the #six with him. Bounce claims his cotton sweats keep him weighed down so he has promised a banana hammock, and only a banana hammock, in the near future to showcase his real speed.
The ole’ Nebraskan (who I mistakenly called Curd after the workout – my apologies) decided to perform kegels in lieu of the squats #awkward. He was just saving his energy for the sprints.
Running the Foxworth hill backwards x 5 was a bit aggressive. You will thank me later today for those.
Welcomed Cooter to his first weekday F3 workout. #urwelcome. Keep coming out brother.
Appreciate Hops taking us out in prayer. PRAY FOR OUR CITY GENTLEMEN.
Baracus and I were having a few beers by the pool one day and he was trying to convince me that this was the most pristine AO in the region. After my VQ there I’d have to agree. 14 Pax joined me to test the theory.
Jog to the track – with a slight detour due to YHC’s ignorance of the AO
Half lap warm up then into COP w/ SSH’s, Merkins, Squats, and Imperial Walkers
Line up the goal line for an old favorite the pyramid. 5 burpees, 10 merkins, 15 squats, 20 MC’s, and 25 plank jacks with 100 yard sprints in between.
A little mary w/ flutters, rosalitas, and freddy mercury’s
Head around to the bleachers, partner up and wheelbarrow up the steps each partner going 2x’s
Down to the east end of the stadium steps for 3x’s through the circuit
Back to the field for some belly sprints, lunge walks, and bear crawls
COT
Moleskin:
Thanks again for the chance to lead – STH
After all of the running for BRR I figured a little lifting would be in order. So I decided to bring out my home…made gym. Low numbers of pax this time, but it didn’t matter because the 2nd F was priceless.
What we did:
SSH x 10
Partner up for pain stations:
– Hammer curls w/4×6 x 30
– Overhead press with 12 ft post x 20
– Bent row w/ rock x 30
– Reverse fly w/bricks x 30
– Man-maker merkins w/bricks x 20
– Thrusters with rock x 30
– Lap @ track with post
~ 2 times through stations.
Run Bevington loop.
Another round of pain stations.
Circle for Flutter x 35; LBC X 30
Moleskin:
I’m not sure I have laughed so hard at the mubblechatter. When you get F3 brothers together – especially prior DZ site Q’s; just sit back, stay out of the way, and watch the magic happen. The workout was very much secondary. We worked hard (somewhat); but laughed harder. We witnessed a full moon and a ghost at the same time. We had short jokes, shoe jokes, music ridicule, refusenik, exercise ridicule, car jokes, and beard jokes. I laughed from beginning to end – we even had 2nd F overtime. I am blessed to be a part of F3; blessed to be amongst such great brothers; blessed to have been given the opportunity to lead. Thanks to the guys who built Day Zero, and thanks to the new site Q’s who continue to draw such a great collection of characters to a great site. If you missed today I’m sorry because you missed out.