Seeking Lows and Highs
Wait…. the Panthers play at 830 tonight. Maybe we should stick with the cancel plan.
Disclaimer given and 8 non-BRR brethren strided off into the morning gloom in search of 4 miles and OCR obstacles.
Frehleys: Can we do Pull-ups today?
Wingman: Sure
The Thang:
Run to fitness trail and discuss the improvements (thanks Smokey). Now please build a bridge to the greenway.
Group 1: 10 Pull Ups
Group 2: Imperial Walkers
Flapjack
Mosey to Kid Pond Loop
10 Decline Merkins on the fishing dock ropes. Decline.
Bear Crawl the Bridge
Two Times over the Patio Wall.
Bottom of Bagpipe Hill
All you got to the top. Plank waiting on the six.
1 min wall squat on the bridge
20 air presses in cadence (up/down)
1 min Al Gore, wave to traffic
Mosey to the corner of Ballantyne Commons
LBCs waiting on the Six
20 Monkey Humpers In Cadence (Crown Pleaser – people are gonna see us.)
All-You-Got to the Entrance of The Golf Glub
Plank on the six
Cross the Street to the JJ Red Hots Fountain
20 Dips On your own
Reapto
Mosey up toward Ballantyne Commons
wait an usual amount of time for the light.
Fahvra does merkins on his own.
Across the Street and to the BV deck
To the Top and plank. 20 Heels to Heaven at the top.
20 Fluttah
Back to bottom
10 Step Ups at the appt Fountains
Mosey to the Base of Ben Nevis
All You got to entrance of neighborhood
10 Merkins at each entrance, Wait on six
Back to bottom, same thing
Time is running out. Head toward Home.
30 Merkins on the Way at various stations
20 LBCs
Circle-Burp
The Course
https://www.strava.com/activities/705816110
Thine
Thanks to the group that showed up this morning. We were all about the same pace but needed to let Favrah break free every so often. YHC had planned on Ballantyne Meadows hill too, but we ran short on time. A few 10 counts but we needed them. Tried to find the lowest point and the highest. I think the bottom of Ben Nevis ended up being that point.
Gloves Sure Would Have Been Nice
As usual, I forget to confirm the Q for today until late yesterday. I had a fellow Pax marked down but he hadn’t posted all summer so I had some doubt he knew he was on the schedule. He just got done with the BRR, so fartsacking was on the agenda for all our BRR brothers. I tried to brainstorm last night, but my brain was too focused on grilling at the pool. We moseyed around the back parking lot and circled up.
COP:
20 x SSH
20 x IW
15 x Merkin
Head over to the block pile and grab a cinder block per person. Partner up and line up along the grass next to the parking lot.
Exercise 1: Death Crawl
Place the blocks on the starting line. Assume a push up position with your hands on the middle beam of the block. While holding that position, Partner 1 crawls with the blocks while Partner 2 runs a lap around the parking lot. Flapjack. Two rounds each.
Exercise 2: Death Crawl From Hell
Same concept, but now your crawl is going to go Right-Left-Push Up; Left-Right-Push Up while Partner runs lap. Flapjack. Two rounds each.
Exercise 3: Death Crawl So Bad It Was Banned From Hell
This is exactly the same as the last two, but worse. Right-Left-Row Right-Row Left-Push Up; Left-Right-Row Left-Row Right-Push Up while Partner runs. Flapjack. Two rounds each.
Grab your block and line up abreast next to parking lot facing the long end of the field. Partner 1 performs shoulder press, Partner 2 runs to opposite end of the field. Flapjack until you hit 200. Then, Partner 1 performs curls, Partner 2 runs to opposite end of the field. Flapjack until you hit 200.
Put blocks back and mosey to launch point.
COM
40 LBCs on OYO
10 x can opener on each leg
10 x V-ups
10 x V-ups, again
Moleskin:
Sorry for not being very inventive, but I hope it was a worthwhile workout. Only a few of the guys were there last month when I did this, but I did forget to preblast that everyone needed gloves. I was trying my best to slow down Lobsta Roll, but it didn’t work. From now on Lobsta, Orange Whip and McGee are not allowed to partner up with block work. I think they all did 200 of the curls and presses by themselves. Or they cheated. I apologized to Huggie for repeating a workout, but he told me he was going to get me back next time. That doesn’t sound good. And I think McGee fell asleep during the crawl because he was so bored. And Joker has the death crawl mastered so he just did presses the whole time. I think he is concerned his shoulders are not as developed as Squid’s.
Thanks for the takeout Chin Music.
You’re gonna need a bathroom with handrails
Today was leg day. If you missed my tweet the night before….bahahahahahahahaha!!
Here’s how it all infolded:
Prying squat x 5
Good Morning x 10
Swings x 10
Lower Body super set 3×12
Goblet squat
Dead lift
STOP
12 swings
Sumo
Lunge
STOP
12 swings
Side to side lunge
Reverse lunge
STOP
12 swings
Good Mornings
Goblet Reverse Cross Lunge
STOP
12 swings
1 Arm RDL R/L
Goblet Lunge
STOP
12 swings
Partner Up: Doubles 3×5
P1: Rack Squat
P2: Rest
Flapjack
P1: Suitcase Lunge
P2: Rest
Flapjack
P1: Deadlift
P2: Rest
Flapjack
20 swing to squat
NMM – No Mary at Meathead
moleskin:
In honor of fellow pax making the idiotic decision to run 209 miles, in the dark, uphill, downhill, on gravel, in a smelly van, with other swampy dudes, and no sleep, we Meatheads took the better, and just as tough, option of posting for leg day. All legs. By Friday, all of us were looking for a bathroom with handrails to sit down and stand up to take care of business. We’re all better now because of it. Thanks to YL for taking us out.
Brick layers guild
Grabbed 2 bricks each and headed to the parking lot for the warmup. Entire workout incorporated the brick.
SDH x 30
Squat x 20
Curls x 50
Tricep kickbacks x 40
Run to the “clock” 3 push ups on every quarter hour. Plank walk between
Run down the farm to the park for some four corners
1st corner – 10 burpees
2nd corner – 20 squats
3rd corner – 20 merkins
4th corner – 50 speed curls
Bear crawl to next corner
Flapjack
Bearcrawl to next corner
Flapjack
Sprint to the flag
Announcements: Let me Run is starting up at Huntington Farms Elementary. It’s the boys version of “girls on the run”. Volunteers needed
No Trespassing? What?
6 PAX that decided spending their weekend running in the woods and sleeping in a van with a bunch of men sounded awful and instead decided to post up at DZ. All veterans to tossed out a pretty weak disclaimer and got mobile.
The Thang:
Quick COP:
SSH X 20
Mountain Climber X 15
Head out to 51 and head about 1.2 miles up the library on the C/O Rea and 51
Cruise into the library parking lot
Get in groups of 3 for hair-burners
1st PAX pushes the plate while PAX 2 and 3 lunge walk behind. Switch until getting to the speed bump toward the end of the parking lot.
Repeat to the starting point.
Stay in groups of 3 for some lifting and running.
PAX 1 runs the length of the parking lot while PAX 2 and 3 do called exercises.
Round 1 – PAX 1 Runs, PAX 2 curls the plate, and PAX 3 squats
Round 2 – PAX 1 runs, PAX 2 shoulder presses with the plate, and PAX 3 merkins
Round 3 – PAX 1 runs, PAX 2 tricep extensions with the plate, and PAX 3 LBC
Finish at the library for one more set of hair burners the length of the parking lot.
Grab the plates (switching between PAX) and head back towards the AO via the Calvary parking lot.
Quick Mary of:
Freddie Mercury
Flutter
and something else that I forget
Back at the school finished off in our groups with 100 dips and 100 derkins
Partner one does the exercise and the other 2 run the parking lot. Switch until getting to 100
Skin:
I decided to try and mix it up a bit so made my way to Dick’s the other day to pick up the plates. I knew they would be met with resistance based on who I knew would be there but decided to go with it either way. I dropped the plates at the library on the way to the AO and didn’t notice the “No Tresspassing during non library hours” signs. There was a lot of chatter during the run about where we were going. McGee was convinced it was Calvary and others even thought I’d try to make it all the way to Davies. Not with Bounce in tow…simply wouldn’t make it. When I pulled the weight plates from the bushes the mutiny really began. There was a lot of “hell no” type of comments primarily coming from Spackler’s direction. A few observations and I’m sure I’m missing many…
- Props to Spackler for making it. Say what you want about him, but he is committed. After his text to me around 11pm the night before detailing his antics, I thought there was a 50/50 he would make it. He got out of his rig looking like 10lbs of sh*t in a 5lb bag, smelling of a mix of bong water and cheap brew…but he made it. Good for you Spackler…you are solid like that.
- Bounce is always the first guy in the parking lot whenever he posts. What time do you get up?
- Bounce was also apparently early because they didn’t take his VIC coupon for his ankle brace which he was a bit bent about.
- Spackler and Dear Abby couldn’t pull into the AO at more opposite speeds. Spack pulls in like his wife is riding shotgun and about to give birth and DA glides in like he is coasting on fumes.
- Bounce, Spackler, and I were contemplating bailing DZ and going to Flying Biscuit for breakfast and beers until Haze showed up. We didn’t think he would approve.
- McGee apparently has a girlfriend. Well done. Let’s take this offline
- I 100% thought either DA or McGee (likely McGee) was going to floor Bounce. He was running his jaw at a rapid pace. First he insulted DA about The Agenda and then got into it with McGee about the dumpy track houses his company builds. Just stop Bounce…just stop.
- Speaking of DA..we had to pit stop at the Calvary bathrooms because DA had DA #gross.
- Haze was the only one that thought carrying the plates back to the AO sounded like a good idea (other than me). A lot of “guys…there are 2 25lb weights between 6 of us..we can do this”. Always the cups half full kind of a guy. Hugs, Haze.
- Great to crop dust The Rock boys and even better to know that Hopper is still alive. Good to see you, bro.
- Spackler wanted to taunt the boys at The Rock with a chant of “Bunch of P*ssy’s but then he realized there was a juvenile involved. #selfcontrol
- I beat Haze.
All in all it was an hour well spent. Haze…appreciate the takeout. Appreciate you guys and Bounce posting up. I don’t recall any announcements.
Announcements:
Bounce wants to get in on a BRR team next year. Direct message him.
Enjoy the weekend.
Butter
Plenty of relays, no van of sweaty dudes required
YHC, still sore from Thursday’s all-leg Meathead beatdown from Brown, joined 8 other PAX who don’t do that whole run through the mountains thing for some relay work of our own.
The Thang
Warmup
2 Laps around our short track with High Knees, Butt Kickers, Karaoke and some walking lunges thrown in there.
Circle up
30x SSH IC
20x IW IC
15x Mountain Climbers IC
10x Low slow squat
5x Super Slow Merkins
Only 5 Merkins in and the peanut gallery is already complaining. Sure, it may have been about 10 seconds on each down, but still…
Grab a pair of bells for each group of 3, it’s time for some grinders!
The Grinders
Two lines, 50 yards apart, like that missed Graham Gano field goal that set my fantasy football dreams back on Thursday of week 1. If you ever read this Graham, it’s okay, there’s plenty of time left this season, I’m still playing you on my fantasy team. Come on out and work out with us some Saturday! Please don’t send Luke to beat me up…
Anyways…
Round 1
Partner A – Curls with the Bell
Partner B – Lunges
Partner C – Running
4 handslap merkins at each flapjack. 2 turns at each end
Round 2
Partner A – Swings with the Bell
Partner B – LBCs
Partner C – Running
No handslaps, was feeling nice… or soft. Lets go with nice. 2 turns at each end.
Round 3
Partner A – Lawnmower Rows with the Bell
Partner B – Tricep Press with the Bell
Partner C – Running
4 handslap merkins at each flapjack. 2 turns at each end
Round 4
Partner A – Carolina Dry Docks
Partner B – Squats
Partner C – Farmer’s Carry with the Bells
No handslaps, 2 turns at each end.
Somehow there was room for mumblechatter. Did YHC get soft? Time to dish out the pain…
The People’s Relay
With a lot of the Area 51 crowd running their relay, let’s have one of our own.
Line up in the People’s chair.
1 PAX steps out, does 5 merkins, the rest of The Herd does air presses in time with the merkins, then returns to the wall, cycle through the entire line.
Deep Dish went for some slooooow merkins, which was greeted with a few grumbles from The Herd. But TClaps for pristine form on those merkins.
Snoopy can’t count or something and does a round of 10 merkins. I don’t know if he was trying to out do Deep Dish, make some enemies, or if he really just can’t count.
Shake it out, line it up again…
Aaaaaaand, Snoopy, not to be outdone by himself, does 20 merkins…. The PAX thanked Snoopy with a chorus of mumblehate and we move on.
A little bonus work
Mosey out to the concessions area, do a little trio of exercises.
Step ups, Dips, and laps around the bases, 2 rounds of each.
There’s something about Mary
Back to the field, grab the bells, some people *cough* Snoopy *cough* looked like they needed the extra credit.
2-10x Flutter Press (bells for extra credit)
2-10x Russian Twist (bells for extra credit)
2-10x Freddie Mercury
Then, to wrap up the time, and because YHC is still a bit sore from earlier, stretches
10x Through the Tunnel
10x Windmill
Countoff, Name-o-rama, announcements, BOM, and off to get coffee.
Naked Moleskine
YHC, home for the week instead of the usual stomping grounds up in DC (Still waiting on F3 expansions to get up to the DC Metro…) was taking it nice and easy until a reminder message from Pele came in, you’ve got the Q this week. Somehow, it was next week in my head, but no matter, off to get a workout or two in before the Q. With Meathead being all-legs, Deep Dish and YHC knew that we weren’t going to be getting a lot of distance at Ascent this week. Still threw in a good bit, just in 50-100m chunks.
The three teams for grinders were pretty well balanced, so plenty of mumblechatter going on there. Something about college football, the Panthers game, flying headbutts…
Funny how the People’s Relay works, when everyone is watching your merkins, the form was top-notch across the board… none of those weak head-bobs here, even after all the air presses and handslap merkins.
Moon River was going for an inside-the-park home run on the bases there. I don’t know what Gullah said out there, but it got the Moon River rolling.
Always a pleasure and an honor to take the Q out at Ascent/Olympus. YHC Out…
Announcements
Kettlebell Clinic 10/8 @ The Rock
5 year convergence on Wednesday @ 5:15 am
Honoring Our Fallen 9/11 Heroes
5 men showed up to start their Saturday morning off right. I found Tuck over by the familiarly shaped fountains, even though the website says Starbucks. I think he should change the location description to what he shared with me. He can explain if you want to know. Circle up for a little COP.
20 x SSH
20 x Low Slow Squat
20 x Merkins
Mosey over to the stairs over by the BR. We stopped at the bottom of the set of stairs. I reminded the Pax that 2,977 people lost their lives on 9/11 15 years ago tomorrow, including 343 firefighters and 60 police officers. In honor of their sacrifice, we set off to run up 110 flights of stairs, the same number in the World Trade Center. The firefighters had 50 lbs of gear as the ascended the stairs, so we couldn’t replica their heroism. We did run up and down 110 flights, so running down 110 certainly added to the pain. We had some inspiring Lee Greenwood, Survivor, Rage and Metallica to motivate us while we climbed.
Mosey back to the start for name-o-rama.
Moleskin:
Thank you Triple 7 and Bevo for your service to this country. I was super impressed with the effort, especially since Bevo shattered his femur while in the service. I’m not sure how he was able to ascend the stairs, but incredible. First time we had met, and I thought his name was Debo from “Friday”. My bad. It was funny to see him jump a little when he heard the Audi racing by his head when we were warming up. And thanks for the takeout. Very inspiring. Nice to see Triple 7 double down again. Not sure how he does it. He even came knowing we were running 110 flights. I think Bunky wanted to do 220 flights, but time ran out. And Tuck was coming back from IR and made it the whole way through, with little complaining.
Thanks Triple 7 and Tuck for letting me lead. I know the workout wasn’t too exciting, but I figured it was the least we could do to honor those that lose their lives.
Silly Starfish!!
As our F3 brethren braved the mountains of the Blue Ridge, six men met at The Rock for a starfish that was less than symmetrically designed. It had one long leg and three short legs, but it still whipped us all the same. After a quick disclaimer, we headed out:
Warm-Up:
Mosey to the basketball courts for the following:
- 20 SSH
- 20 LBC
- 20 IW
The starfish was explained. The basketball courts were the “center” of the starfish. After running to the end of each leg, come back to the center for 10 merkins. Here were the four legs of the beast:
- Run the Northface hill and complete 10 LBCs at the top, run back to the center
- Run to the front of the church rock-pile and complete 10 curls, 10 OH presses, 10 squats, run back to the center
- Run to the hotbox for 10 dips, 10 step-ups, 10 derkins, run back to the center
- Run to the baseball field tock pile and complete 10 curls, 10 OH presses, 10 squats, run back to the center
When we got back to the center, we had some resting recovery via 20 Freddy Mercury and 20 Rosalita.
Surprise!….run the starfish again!!
Upon the completion of the second starfish, we ran into brothers from DayZero who decided to come to the best AO in Area51……great to see you boys!! We jumped into a couple of rounds of Mary with them.
After our neighbors took off, we ran some Here and There:
Between light posts (100 yards?), we did the following:
- 10 WA merkins
- backward jog between light posts
- 10 jump squats
- forward jog between light posts
The above was followed by two more rounds, with reps of 15, then 10.
Jog back to the cars for some Mary including flutter, LBC’s, parker peter and peter parker.
That’s a wrap!
I had fun today boys! Thanks for coming out and for putting up with my crazy starfish design. I know it was ridiculously uneven, but I know I am dragging already today, so I hope you got something good out of it, too! Great group of guys today, by the way!!
By my count, here is what we tackled, and this is only partial:
- 3.31 miles
- 120 LBCs
- 135 merkins
Sweet work!
Announcements:
- Five year anniversary convergence at The Rock/Anvil on Weds starting at 5:15
- Awesome F3 volunteering opportunities going on at Alexander Youth Homes
E Trade, thanks for the great take-out prayer!
Have a great weekend! Take time to Remember 9/11.
Hopper
BTW Wall Walks are Good for the Soul
13 PAX gathered at MRHS once Doc McStuffins made his normal arrival at 0530 hours on Wednesday. Bratwurst had the SF planted firmly in the soil and we had a solid group ready to roll. Time to make the doughnuts, or at least break a sweat.
Disclaimer was properly delivered and YHC made sure everyone knew I was not a professional, just acting like one for the next 45 minutes. With all that behind us, we launched for a nice jog across the student parking lot and headed over to the front of the high school at Marvin Ridge.
COP:
- SSH x 25 IC
- IW x 25 IC
- Squats x 15 IC
- Merkins x 15 IC
- MC x 20 IC
- Dolly x 20 IC
- Flutter x 20 IC
Continue the jog around the side of the school and then alternate Lunge Walk and a Jog between the light posts until we made our way to the Globe at the back entrance of the campus. Time for a little partner work. We had an odd number so Dasher threw himself on the sword and ran the next portion of the workout on his own.
- P1 head right out of the traffic circle back down the drive to the 2nd light post and complete 20 Carolina Dry Docks.
- P2 head left out of the traffic circle behind the school to the sidewalk behind the high school and complete 20 Carolina Dry Docks.
- Both partners run back to the traffic circle and complete 10 hand slap merkins.
- Flapjack and complete another round of 20 CDDs and return to the traffic circle to plank for the 6.
- Rinse & repeat x 2, replacing CDDs with Prisoner Squats and then LBCs.
Time to continue our nice easy mosey around the back of the campus to the patio outside the Middle School gym. Once at the patio we continued with the partner work.
- P1 headed over to the back wall of the gym for BTW wall walk.
- P2 headed to the benches at the tables for dips until P1 was done.
- Flapjack
- Rinse & Repeat
PAX were working pretty hard so thought it was time for a little recovery. Everyone line up on the wall for People’s Chair:
- PC – 60-75 secs w/ 30 air presses
- Recover
- PC – 60-75 secs w/ R Foot up, then L Foot up, then Arms straight out, finally Arms over head
- Recover
Head back through the bus parking lot (try not to breath in the fumes) towards the launch point. Once we were back in the high school student parking lot, stopped about 1/2 up the nice incline for abbreviated Ark Loader. Some chatter about the Q trying to decide what to do next, but just deciding how far to make the next series of movements.
- Bear Crawl up the hill
- Jog back down
- Crab Walk up the hill
- Jog back down
- Lunge walk up the hill and then head back to the SF
2 MOM:
- Rosalita x 15 IC
- Freddy Mercury x 15 IC
Finito
NMM:
- Another good crew out for Dromedary this week. Missing a few of the regulars due to BRR taper, but still had a good crowd.
- With Doc making it a Baker’s Dozen we had one extra PAX for the partner work. Dasher was the odd man out and replaced the hand slap merkins with Front Clap Merkins. Definitely wasn’t just taking it easy out there.
- So much for tapering for the BRR this weekend. Bratwurst was there bright and early with the SF and gave consistent effort throughout.
- Good to have Stump Hugger join us back out in the Gloom. Working his way back into shape after taking a little time off. Always a bit more challenging when you have been away for a while.
- I think it was Backsplash out front for the bear crawl and the crab walk at the end.
Announcements:
- Dromedary will be converging at Calvary Church (corner of Rea Rd & Hwy 51 – AO of Anvil & the Rock) next week for the Area 51 5-Year Anniversary workout. Workout will be an hour from 5:15-6:15. Dromedary will resume at Marvin Ridge on Wednesday, 9/21.
- Q schedule for Dromedary is open for Sept-Oct. Let Bratwurst or Bananas know if you want to sign up to Q. That’s how this system works. If you have been posting more than 6-7 weeks, you can lead a workout. Current Qs happy to split a workout with you to allow you to get your feet wet.
- Convergence to support Army 385th MCT Deployment on 09/13 with the Fort Mill PAX. Bounty Hunter is QIC & his brother-in-law, Convoy, will serve as guest Q before his unit deploys later this month. See preblast here: http://f3nation.com/2016/08/03/convergence-to-support-army-385th-mct-deployment/
Kevlar – Panthers Blues
7 men dried up their Panther tears (teal tears) and showed up for some fun Friday at Kevlar. Here’s what we did.
Warm-Up
– Side straddle hop
– Good mornings
– Imperial walkers
Run to Warner Park Dodging Cars
Field Work, 100 yards
– 50%/80% run
– Backwards run
– Karaoke
– High knees, butt kickers
Starfish Round #1 (arms)
– 20 merkins
– 20 Carolina dry docks
– 20 wide arm merkins
– 20 diamond merkins
– 5 jump squats each time back to the middle
Starfish Round #2 (legs)
– 20 deep squats
– 10 one legged squats
– 10 one legged squats
– 20 lunges
– 3 burpees each time back to the middle
Pavilion
– People’s Chair with air presses x2
– Balls to the Wall
Frogger back across Hwy 51 to tennis pavilion
– Dips / run around church sign
– Derkins / run around church sign
– Step ups / run around church sign
Back to parking lot for some stretching
Somehow I feel like I was tricked into leading on the Friday of BRR and the day after the weeknight Panthers season opener. Someone had to do it, so no offense taken…but I probably would have been sleeping if I were not leading. Tried to keep it light with lots of variety. Those cars come fast down 51, I hear we almost lost Cottontail. Disclaimer was given. Enjoy the weekend. Pray for safety of runners on BRR.
Harley