In typical fashion for late summer, BRR fear-stricken PAX stuck to Fast Hitch and ran a lot, keeping their soccer arms in solid tubular form. 5 men (including a 13 yr old stud) refused the temptation and hit SOFAWIB for another rendition.
Here’s what we did: http://f3nation.com/2016/08/08/sofawib-pb/
Naked Moleskin:
When I wrote this out, it seemed quite simple and easy but I knew the humidity would be punishing. Given all the BRR workouts I’ve frequented, I think the heat and cardio/strength mix makes for a nasty cocktail. Cold Cuts crushed it and drug me along for 45 minutes (6 rounds). Kirk blew the doors off again (7 rounds) and went solo. Hammer and Sledge wandered around confused for a bit but began to understand the course and settled in.
Pool party coming up this week. See the website and sign up. $10 per family, allegedly.
SOFAWIB is looking forward to getting our regulars back after Hurricane BRR blows through and even some new PAX. Even One Eye took a leave of absence. Stocks have plummeted a bit but recent data is showing a pending resurgence. Now is the time to buy, buy, buy. SOFAWIB will never be this cheap again.
Solid work men. See you next week, same bat time, same bat channel.
15 of the toughest around came out for a workout this morning and we got after it.
Warmup:
30 Swings OYO
5 Cleans per arm
Run a lap (track)
40 sit-ups
10 swings
30 sit-ups
20 swings
20 sit-ups
30 swings
10 sit-ups
40 swings
3 rounds of:
20 merkins
20 teabag squats
20 swings
20 2 hand press
20 cleans
Run a lap on track
Over to the fence at the field for:
Partner up
P1: Double swings
P2: Run field
Flapjack
3 rounds
P1: Double cleans
P2: Run field
Flapjack
3 rounds
P1: Double press
P2: Run field
Flapjack
3 rounds
4 MOM with the bell, with rotating called workouts and cadence
Moleskine:
This was a humid morning for such a workout. Pretty good group of pre-runners and I am certainly impressed not only by the endurance and strength but also by the ability to wake up at 4. Smokey was killing it on the 100 rep circuits and runs, might be time to upsize that bell sir. I haven’t done doubles in a while and they are awesome. Double cleans were my favorite and double swings my least. My partner Witch Doctor was a beast swinging those doubles and I should step up and get a real KB like his 24kg competition bell. The misshaped 50 that I offered wasn’t helpful to our team balance. I almost went out with the first ever merlot spill due to a bug to the back of the throat. You know your true friends when you’re coughing and gagging and they are still talking trash. Thanks Bulldog, and it was not a cicada. Stone Cold asked if I was ok but I could still hear him laughing at the same time. Apparently eating bugs doesn’t faze Tackling Dummy as he nonchalantly said he had just had one and it had no effect on him. Thanks to Harley and Fletch for letting me lead at A51’s hardest workout Skunkworks, not Kevlar. In my haze on the way home I tweeted #F3Kevlar because I still didn’t even know what day it was after the workout.
Announcements: Pool party $10 a family with a pig. Bring a desert and BYOB. Check the site for more details. Other things were said but you had me at BBQ, Beer, and Pool party.
Here’s what we’ll do:
Run to Colony/Rea (HT shopping center intersection), right on Colony, turn in shopping center at Walgreens and run back through parking lot to normal entrance (HT).
Partner up because the misery is easier with a partner.
HT entrance – 20 partner derkins each
Iconic water feature – 25 dips
Benches near Lodge – 25 jump ups
Run colony to intersection – 10 burpees
Run back to HT entrance – repeat until 6:08.
Head back for COT.
Come one, come all to the OPE for a 5:30AM launch.
19 men, including five 2.0s, traded watching Olympic events on TV to grab a front row seat for another great event, Bottlecap’s VQ. YHC would be serving 6-packs in the gloom, but unfortunately not of the soda or beer variety
First twist (off) of the morning was the normal parking lot being taped off. Good thing Ole McDonald cleared the sleep out of his eyes early enough to realize he was looking at crime scene tape on his windshield.
The music got fired up, disclaimer, and other sarcastic comments, were given as we got into the COP . . .
SSH x 24
Merkins x 12
Peter Parker x 12
Imperial Squakkers x 18
Mosey with music around the school to outhouse building with a 6-pack of Burpees mixed in along the way. 6 cones were set-up along walkway. Sticking with the soda/beer pack theme, YHC started delivering the 6-packs (take off of The Beast):
6 reps at 6 cones, repeat with 6 different exercises
R1 – Merkins
R2 – WW2 sit-ups
R3 – Squat Jumps
R4 – Scorpion Dry Docks
R5 – J-Lo’s
R6 – Jump Lunges
In between sets, some Mary while the PAX rolled in. Heard several complaints of skinned elbows and knees trying to get up from a few exercises. Let’s hope Dasher’s nipples are ok after he went shirtless.
After a much needed 10-count, mosey up to school benches for a 6-pack of interval work. 45 second AMRAP
Derkins
Air Chair with low walk
Plank with reverse flutters
Dips
Speed Skaters with ground touch
J-Lo’s
YHC definitely got some digs on the music selection. Ole McDonald apparently doesn’t have Flo-Rida radio as one of his favorite Pandora stations. And Popeye likes One Direction as suspected
Mosey back to parking lot for some Mary. The Olympic theme was blasting which no Patriotic PAX can grumble about this time of year. Had PAX call exercises for a 6-pack of each. Dasher closed with a Baker’s Dozen (not sure where he buys his beer at).
Lots of 2.0s showed up today and brought the HOT pace Great work Flipper, Landshark, Ranger, 6-string, and Toast pushing the group. There was a lot of tremendous effort laid out there today by all the PAX; nice job pushing and finishing each exercise. It was an honor to lead such a great group of guys and crack open a few 6-packs along the way. Thanks for taking us out Gator Cub.
#F3Swift will launch at 0515 from the Vine restaurant parking lot in Ballantyne. Come early at 0500 for some extra easy running warm-up.
The THANG:
This is the first of 18 Tuesdays before the Kiawah Half Marathon and Marathon. YHC will be at Brazwell’s SoB HDHH this Wednesday to answer any training questions about the Training Plans that have been published for this event. While most of the Half Marathon plans don’t start until 12 weeks out (6 weeks from now), we’ll be following variants of the Kiawah Marathon plan for the next 18 weeks.
24 men, realizing that there are less than 5 weeks until the BRR, decided to once again (or for the first time for several) take on the Mount Charlotte Horsey McHorse Arse Yucca Plant of Pain. Here’s what we did…maybe:
0515 – 20ish men left the Old Bell parking lot and headed for the base of Mt. Charlotte for a slight warm up. At the base, YHC laid out the plan for you to choose to accept, or just ball it up and throw it in the trashcan like most weeks. Head up to the Yucca plant (via the usual route to the right) and back down to base camp at the bottom. Turn around and head back up Blue Ridge Circle, but take a left on Mountainview, right on Wilby, then left back up to the Yucca. Turn around and come back the same way to base camp. Continue to flapjack which side of the mountain your are climbing and descending. Meet at the flagpole at 0608 for the pledge of allegiance, then back the cars.
The Moleskinny:
We had several site FNGs this morning who all looked so happy and eager to take on the Horsey. Looks like most everyone survived (HH may have come up a little lame)…but not nearly as excited as they were. Moreso happy that it was over. When I arrived, Horsehead said someone with a bright headlamp came up to him and said, “I’m getting started early…see ya in there!”. Horsehead, now partially blind, couldn’t see who it was. It was Fish Wrap of course. I guess he was needing to get in some extra miles. Not only was he first in, he stayed after to keep going. #FILO #beast #crazyman. Swiper also got a quick head start because he had to leave early. Put in a solid 30 minutes. I hope you’re proud. Udder and Margo were a minute late and had to play catch up. With the up and downs on either side instead of going in one big loop, there was a lot more of seeing each other than most weeks. Unfortunately with that, more and more of us are going shirtless. #ReflectiveSkin
As usual, the directions went in and out of the ears of several pax. There weren’t many stopping and turning at the Yucca, instead continuing the end of the culdesac to grab as much O2 as possible on flat ground. Alf seemed to be the only one who heard me. He questioned me twice on it and then went on to rat everyone else out that they weren’t stopping and turning around at the right place. This is HoMcHoA…there are no rules, man.
Great to have Slim Fast and Sensei out this morning. The Mouth woke up the neighborhood with his megaphone speaking level. Chelms finally made an appearance after saying he would for the past 6 weeks. Ickey Shuffle came out after running the Asheville Super Spartan on Saturday. I think you deserved a day off, but thanks for joining and keeping the legs loose. Mr. Brady, Fletch, and a bunch of team F3Metro were smoking it up front the whole time. Solid work by all.
Chester had a friend with him in the driveway this morning. It was another dude. Roommate? Slumber party? Are there bunk beds in that house? So many questions. At least they were both clothed…from what I could tell.
Thanks for the takeout by Slim Fast. See you all next Monday.
Announcements:
Check the weekly email for the details.
When 5:29 rolls around and the scheduled Q is nowhere in sight, what’s a site Q to do? Look for the co-site Q, of course. Wait, Simba wasn’t there either. Fartsacks must have been very strong on this lovely morn. Scheduled Q Pele probably has a much better excuse, though, with all that’s going on in Brazil these days. He may even have been the culprit that placed the submerged couch in that kayaker’s path (I hope this story is true – much funnier in that it only happened in a practice round and not an actual competition). Well, 5:30 rolled around, enough shenanigans. Brief but effective disclaimer given, and we were off.
The Thang
Mosey once around the parking lot so YHC could come up with a game plan. Mosey down to the track for a warm-up lap because YHC hadn’t quite finalized said gameplan. Cirle up on the track for COP:
SSH x 20
Merkins x 10 IC
IW x 20
LSS x 15
MC x 20
Supermans x 25
Partner up – run in opposite directions to the end lines of the football field, run back to the middle for 10 hand-slap merkins. 4 rounds.
Mosey up towards Semi-Gloss’ office. Quick detour down the ramp and back up the stairs (get the legs burnin’). Partner up and grab a lifting rock.
Round 1: P1 does curls, P2 runs down to the bleachers between the baseball field, does 10 LBCs, and runs back. Flapjack. Pax told to complete 200 curls.
Round 2: P1 does overhead chest presses, P2 runs to the rail by the fields, 10 supine pull-ups, and runs back. Flapjack. Thanks to some pax compromising form for speed, audibled 2 rounds instead of a certain # of reps.
Grab some wall for People’s Chair.
Round 1 – 75 seconds
Round 2 – 60 seconds
round 3 – 45 seconds with 20 air presses IC
6 MOM – H2H, American Hammer, Rosalita, Can Openers, Protractor. Done.
Had 2 FNGs this morning. Welcome Jello and Bunny. Jello was EHed by Mermaid, who distinctly forgot to tell him the cardinal rule of the naming ceremony – keep your mouth shut and nod. We came up with something, to which he exclaimed “yeah, that’s cool.” Said name was immediately discarded for the one that he said “Please no, I’ve heard that all my life.” Welcome also to Bunny, who was EHed by Balk.
Other fun tidbits:
Fireman Ed can count in a really creepy voice when he wants to
Heartbreaker can only count up to 14 in Spanish, after which it becomes “fifteenio, sixteenio, seventeenio” and so on.
Thanks to all for being out there this morning. We all push each other and make each other better people. Don’t ever underestimate the impact your just showing up has on the other pax.
Announcements
Swimming party – August 20th. See Champagne for details or the newsletter.
Christmas party December 2. Someone needs to find Mario (Tolkien is taken).
YHC was bringing back an oldie but a goodie launching a MONDAY morning Black Diamond from the Original Tomahawk site. We got a short downpour approximately 15min before launch just to slick things down and keep it cool for an early August morning. 3 warriors chose to up the ante and elected to start the week on a high with YHC’ s Black Diamond
Warm-up
The Thang
Moleskin
BEWARE – KEEP AN EYE OUT FOR THE NEXT BLACK DIAMOND
Over and Out – General
11 of South Charlotte’s finest assembled after a fine night for the US at the Olympics. Even Squid made it out after a grueling effort this weekend in Asheville at the Spartan race – congrats…Disclaimer was given.
Mosey to lower parking lot for COP
SSH x 25
IW x 25
Arm Circles aka Wings of Heaven x 15 both back and front
Mountain climber x 25
Peter Parker x 25
Line up for an Indian run off campus to Cold Cuts’ neighborhood. Finish in the cul-de-sac.
7’s (modified 11’s – I figure 11’s was a bit too much but the PAX complained that 7’s was also a bit too much)
Run up the hill for merkins
Back to the cul-de-sac for jump squats
Planck when done and a bit of Mary while the 6 finished
Mosey back to the school and the rock pile and grab a lifting rock
Circle up the field for called exercise
Curls x 25
Presses x 25
Triceps x 15
Goblet Squats x 25
Drop the rocks and line up in a plank – face to heels
Bear Indian crawl – audible thanks to OT – do two at a time – bear crawl from back to front while the line remains in plank. This is a little import from F3GrandStrand.
Back to rock circle, everyone shift two rocks and rinse and repeat the call exercises above.
Lunge walk half the field and mosey back to the parking lot for 5 minutes of Mary.
LBC x 25
Dolly x 20
Russian Twist x 20
Protractor until time is called.
As always, thanks for this opportunity to lead. I tried to mix it up a bit after this weekends F3Area51 where Pop Tart came up with some new innovative cinder block exercises.
Announcements – pool party August 20
COT and thanks to Squid for taking us out.
Strong marketing game from Wild Turkey and JRR Tolkien to set the stage for this beatdown Ah the legs were just starting to feel better meaning it was time to punish them again. YHC had been dying to do some suicide and speed work and decided to drag 20 other PAX down with.
Warm-Up
The Thang
Moleskin
Over and out – General