9 pax posted for a long interval workout that went something like:
Some very strong efforts out there today, YHC had the privilege to run with Penalty Kick most of the time (until the last interval when I just couldn’t keep up).
Pele is looking more svelte than ever, Beaker was ripping through the intervals keeping Mr. Brady company, who of course complained at the beginning but still kept running strong. Nomad was very consistent and consistently quick, he has really picked up the speed lately!
Sorry for the short write up but YHC has to, ahem, run.
Christmas Party, yada, yada, F3 Golf (TR is ok with just taking your money if you don’t want to play)
Thanks to Pele for the takeout
It’s week three at the resurrected Fight Club and we’ve rebounded from the abysmal turnout last week.
Circuit 1
P1 & P2 -Pads/Gloves
P3 – Heavy bag
P4 – Your choice – KB, jump rope or pull-ups
2 rounds
Circuit 2
P1 & P2 spar
P3 – Heavy bag
P4 – Your choice – KB, jump rope or pull-ups
2 rounds
6MOM
Crunch x 15
LBC x 15
Knees R/L x 15 ea
Pistol R/L x 15 ea
Pretzel R/L x 15 ea
Ring Magazine
3 of the 4 attendees were wrapping wrists by 5:15 and Marlin joined the crew well before the official start. When the timer began, it was all business. Lots of fists flying and the sound of leather being pummeled echoed through the parking lot.
Be sure to check out Fight Club for a hard cardio workout that gives your legs a break. See you in the gloom!
What a perfect day for a morning workout. 25 PAX including two FNG’s showed up for my VQ at Kevlar. Because of the nice weather and history of great workouts at Kevlar, I knew it would be a solid turnout and was not disappointed. After a disclaimer we took off…
THE THANG:
MOLESKIN:
I heard some grumbling, probably a little more running than some wanted, about 3.2 – 3.6 miles. I was told it resembled an earlier version of Fast Twitch. In hindsight, with only 45 minutes to work with, 7’s would have been a better choice, leaving more time for Warner park where I had some more exercises in my bag. Two FNG’s, Sidecar and Brexit jumped into the mix today and now hate the number 11. When they come back, hopefully they get some tire hairburners, weights, bear crawls and more of what Kevlar has to offer. Thank you Squid for the takeout prayer and thanks to Alf and Horsehead for the opportunity to lead these fine men.
ANNOUNCEMENTS:
COP – SSH X 20, IW X 20, Russian twist while explanation of workout was given. Explanation of zombie twist… Each time a number is given and you’re the zombie you double the excercise, afterwards, infect someone else, no immunity, you can contract again. While this explanation was given and Pax were completing Russian twists we had to go around and name presidents, first 1/3 to not have one or repeat are zombies to start.
Stairs – 1 at a time… 2 at a time… Bunny hop 1 step at a time… Bunny hop 2 steps at a time… 1 legged hop all the way up… Switch legs…
Each time at the top do 10 inclined Merkins, 10 dips, 10 declined Merkins. Then 5 pull ups, 5 wide grips, 5 chin ups.
Grandma – run up hill do 10 wide arm Merkins, 10 diamonds, 10 Merkins. Then 20 flutter, 20 heels to heaven, 20 Freddie Mercury.
Field – 10x of each (lunge the 10 yards at a time) jump squats, sister Mary Catherine, squat.
Again 10x of each bear crawl the 10yrds. Nipplers, dry docks, dive bombers.
The work out was not as complicated as what this back blast might appear. Yeti clearly stayed up late last night and was inspired by the Walking Dead. When asked who was familiar w this show, Freedom was so excited he could hardly contain himself. As guys found their rythem and began tapping other zombies, Bush and Semigloss seemed to be fine w carrying the zombie status and not worrying about the extra reps. Although I’m not sure if Semigloss was actually DOING the extra reps.
Everyone was sweating their tales off out there. Joker had the gun show as he was ripping through the pull-ups. 2.0 sledge has become a staple to Joust. Do we have an age limit on when one can Q? I’m serious…! Well done Hammer for raising a child in the way he should go.
FNGs last week Cookie Monster and Square root were back for more! Welcome back fellas – nice work. Ductwork was back from introducing Guatemala to what F3 is all about. Glad you got back safely!
Strong group – lots of studs out there…
Have a great day everyone! Thanks for coming out to Joust today – greatest AO in A51!
9 bros showed up this morning to make sure they are beach body ready. Well, they are now…and you ain’t. Here’s what you missed:
COP
SSH x 20
Merkins x 15
Squat Jacks x 10
Good Morning x 10
The Thang:
Shoulders:
2 handed press x 20
1 handed press x 20 (10 each side)
Lawnmower x 20 each side
Upright row x 20
Front raise x 20
Chest:
Merkins x 20
2 Handed Press x 20
Stagger Merkins on Bell x 20
Standing Chest Press x 20
1 Arm Chest Press x 20
Biceps Circle:
Curl bar passed around x 10
Remaining pax does called exercises:
Swing
Snatch (alternate as needed)
Clean
Triceps: x 3
Tricep ext x 20
Overhead ext x 20
Finisher circuit x 10 each
Swings
Squat
Swings
Good Morning
Swings
Deadlifts
Swings
moleskin:
Well, once again, not a whole lotta mumble chatter. Two things here, one, we workout…hard, and two, the usual blabber mouths weren’t there. Basically, we used the KB on many more ways than just snatched, swings, and cleans. But, we did those as well. We even passed around an ez curl bar to get the extra pump in the biceps. All is good…we are huge.
announcements: F3 Golf 7/29 SIGN UP, F3 Dads this Saturday check twitterville, need all your prayers for Destiny, Meatheads oldest and toughest Bro.
We have been very focused on the shorter and faster stuff to prep for the mile and then some hills. This week we are going to go looong. Work on some slower but longer, much longer, intervals than what we are used to.
9 bros are beach body ready after this mornings workout. Don’t you wish you were? Here’s what we did:
COP
SSH x 20
Merkins x 15
Squat Jacks x 10
Good Morning x 10
The Thang
Shoulders:
2 handed press x 20
1 handed press x 20 (10 each side)
Lawnmower x 20 each side
Upright row x 20
Front raise x 20
Chest:
Merkins x 20
2 Handed Press x 20
Stagger Merkins on Bell x 20
Standing Chest Press x 20
1 Arm Chest Press x 20
Biceps Circle:
Curl bar passed around x 10
Remaining pax does called exercises:
Swing
Snatch (alternate as needed)
Clean
Triceps: x 3
Tricep ext x 20
Overhead ext x 20
Finisher circuit x 10 each
Swings
Squat
Swings
Good Morning
Swings
Deadlifts
Swings
NMM – No Mary at Meathead. We lift
moleskin:
well, not much mumble chatter again today. Lack of personnel, you know who you are. Well, other than a little bit of laughter after trying to do squat jacks to cadence. You had to be there. Stick to the basics. Anyway, we ventured away a little bit from snatches, swings, and squats, but kept those as good calorie burners between the beach muscle sets. Meathead continues to kick your ass no matter the Weinke. Today included an ez curl bar for the biceps. We do it all. If you weren’t there, you missed it all. ‘Til next time.
announcements: F3 Golf July 29th sign up, F3 Dads at Francis Beatty & SOB, please keep Destiny in your prayers
Enough men for a regulation baseball team showed up for Hydra, and promptly ran the opposite direction of the Olde Providence Elementary baseball fields. I have spent the majority of the last several months at those baseball fields, so I opted for a change of scenery.
The Thang:
Moderately fast mosey down Rea and hang left into Chadwyck neighborhood. Immediately feel more sophisticated because the developer spelled Chadwyck with a “y” instead of an “i.” Much like the heightened sophistication that comes from randomly placing “e’s” at the ends of words. (see, e.g., OldE Providence). Do they speak Middle English at the HOA meeting?
Chadwyck Hill #1 (Pima Cotton):
Run up the hill on Pima Cotton Dr. and do 10 Hand Release Merkins in the cul de sac. Back to the bottom and do LBCs while waiting for the six.
Rinse and repeat x3: 15 HR Merkins, Dolly for the 6
10 HR Merkins, Flutter for the 6
5 HR Merkins, Freddy Mercury for the 6
Gummy 10 Count (IW x 10)
Crazy Ivan misdirection, before the mosey deeper into Chadwyck in search of another hill. When we got to Pima Cotton, Pudding Pop said, “At least we aren’t going to Ashridge.” I didn’t know the name of the street for hill number 2, but I now know it is called Ashridge. Sorry, Pudding Pop.
Plankorama til 6 arrives.
Chadwick Hill #2 (now known as Pudding Pop Hill):
Run up the hill to the stop sign, 20 merkins. Back to the bottom and do squats waiting for the 6.
Rinse and repeat x 3: 15 CDD, Rosalita for the 6
10 wide arms, Heels to heaven for the 6
5 diamonds, squats for the 6
A long way from home with a little time to get there, so mosey back through Chadwyck to OPE.
NMM:
Sorry for going a minute or two over. I had a Garmin fail early and got a timing assist from Queen. Not his fault though. I just wanted to cover some new ground. We rarely venture into Chadwyck. In any event, we covered around 4.2 miles, I think, which is a lot of miles for a boot camp. Most of it was on hills. I have run Pudding Pop Hill on many occasions, but never four times in a row. I hated it just as much as the rest of you.
Apparently Pudding Pop tweeted last night that I loved running and merkins. I didn’t see the tweet but, oh well, we ran and did merkins.
Solid work by the whole crew. We were able to keep pretty close together by fitting in our Mary at the bottom of the hill repeats. Consistent Larry Bird work by Queen.
Announcements:
Pudding Pop made a few. I’m foggy on the details so check the website. F3 Dads on Saturday mornings. F3 Golf approaching. Someone is putting together a soccer team to play the Charlotte Eagles, which is a strong crew on and off the field. I predict the F3 team will lose the game and then all immediately rededicate their lives to the Lord.
Thanks to Pudding Pop for the keys, and for the takeout.
23 PAX showed up this morning to a little thing called Devil’s Turn. It was hot…it was humid…most people went shirtless…sounds like a night in Tolkien’s backyard. #F3hottubs
Big group this morning…BRR is approaching so the numbers are growing…or maybe it’s because so many people like me. Mr. Bean showed up so that’s got to be it. Yellow shirts were strong this morning…more and more people are getting in the groove with the DT uniform. A few more follicly-challenged folks showed up today…we need more aerodynamic heads.
The Thang:
So what did this group of 23 do this morning…we ran! Awesome! A lot regulars today, but a few part-time DT’ers were out there so YHC became Chalkmaster again and mapped out the course. I tried it make it as easy as possible so Honey Bee could follow along and not get lost….although it’s hard to get lost when you are always out front. #beespeed (wait…is that Bee Speed or Bees Peed?).
We ran #TheVillage this morning. Down Bevington to the Touchstone Village for a nice 1.75 mile looped course AMRAP-style. YHC challenged the PAX to get in 3 laps if possible which would be a total of approximately 6.6 miles with the warm-up/cool-down. YHC also said “maybe 4 laps for the fast guys” to see who would take the bait. From the looks of Strava several folks hit 6+ miles and a few of us took the challenge to try and get 4 and almost hit 8 miles…nice job.
Ye Olde Moleskine
A big group of guys today so it was a little hard to pick up on all the chatter. The PAX spread out quickly at the start. The humidity was tough this morning and what was thought to initially be a nice “flat” looped course turned into some pain. You know the workout is good when you hate yourself for Q’ing it….several others commented about not liking YHC this morning as well. I’m going to take that as a compliment of the workout because there’s just no way people actually hate me.
Here are a few observations from the morning:
Great crew out there this morning…love to see the big numbers of runners. Thanks for the opportunity to lead.
YHC has the Q for The Brave Friday, substi-Q’ing for my boi Tuck, who is unfortunately on IR… get well brother #F3HotTubs. For the rest of you, here is the plan for The Brave on Friday. At 5:15am, we’ll turn the Ballantyne Village parking deck into a mini-Muthaship, and since that workout has a pre-blast, this one will as well… you have all day to decide whether this workout is right for you.
Partner Races… best you try to partner-up by size / speed. This will be your partner for the entire hour.
THE THANG:
1) 5:15am START- 100 total Spartan-style chest-to-ground burpees between both partners in Vine Parking lot
2) Sprint to lowest level of Ballantyne Village Parking Deck (go down the steep grassy hill)
12 partner dumbocrats each at base of hill
(Dumbocrat = P1 feet on P2 back, P2 plank while P1 derkin & P2 merkin at same time, flapjack)
3) Run all levels up to top of deck alternating FORWARD RUN FIRST (3 ramps) then BACKWARD RUN next (2 ramps).
4) Down the stairs on your left (farthest from Fountain), and climb up stairs 3x (210 steps = 12 flights)
5) At top of the deck, partner wheelbarrow on the straightaway for the 9 concrete pillars alternating as necessary
6) Down the stairs on your left at the end (closest to Fountain), and partner carry up stairs 3x (210 steps = 12 flights) alternating as necessary
7) Back down stairs to the bottom, and run to the TOP of the grassy hill you ran down and start steps #2 again (NO 100 burpees!). That’s 1 Lap… how many can you complete? #REPEATO
6:12am – stop wherever you are and head back to The Vine parking lot for COT, and Virtual Trophy Award presentation.
Looking forward to seeing all 3 of you tomorrow….
SYITG… J.R.R. Tolkien