Posted on behalf of Turtle:
Warm-up
40 SSH
25 IW
5 burpee
Hot potato sandbag… One sandbag for group was carried for entire workout. Can be passed, but if it hits the floor everyone does 10 burpees.
Mosey down path
Frog jump
Lunge walk
Go to HILL
Stairway to 7
Squat, burpee, backwards run
Head to circles & partner up
Meet at Middle 13x Merkin
Each partner runs one circle and does 13 flutter and runs back to middle to meet partner
+3 each trip up to 25
Back to hill
Stairway to 7
Squat, CDD, side
Mosey back home with MARY along the way.
Moleskin:
Great workout today and so proud of how many people have been showing up. As usual, Doc showed up after we started. Maybe he needs a new alarm clock. At one point he “accidentally” dropped the sandbag so we all had to do 10 burpees. Some PAX thought we were at a zoo sightseeing, but it wasn’t a gazelle, it was actually just Gerber running by everyone. Popeye and Ole MacDonald were in beast mode closing out with the sandbag. Thanks to Short Circuit for taking us out and have a safe journey to Denver. Finally, there was an unusual amount of shirtless men standing in line for a scale as I pulled out of the parking lot. Yikes.
July 18th is the one year site anniversary. Co-Q by Transporter and Dasher. Bring a friend.
23 of A51’s finest came together this morning to get a few miles in as well as some pushups and a few other exercises. If you weren’t there, here’s what you missed:
Warm up 2 laps around the parking lot.
20SSH in cadence
10IW, supposed to be in cadence but was more OYO due to YHC’s awful rhythm
Run the 1/2 mile to Rising Meadow
At the base of Rising Meadow we begin some 7’s
Monkey Humpers at the bottom, jump squats at the top.
Partner up, carry your partner to the end of Rising Meadow. When you get tired switch.
Head back to the intersection of Woodfox. Divide into 1’s and 2’s.
American Indian run back to Strawberry Ln. The teams tied.
10 Mercans for each team since no team won the American Indian run.
Down to the football field for some Carolina choo-choo.
Team 2 won that one. Winning team = 5 burpees, losing team = 10 burpees.
Back up to the parking lot to kill some time doing more burpees for the next minute. Get your $’s worth.
Mowlskin:
Great group out today and everyone was pushing really hard. The hill on Rising Meadow needs a name. I really wanted to see the end of Rising Meadow, and now I can say I’ve been there. We almost got in 3 miles today. If we hadn’t done the choo-choo we might have gotten there. Can we no longer add photos to backblasts?
Announcements:
F3 Dads
Whetstone mentoring program
F3 golf
12 brave PAX showed up at the Matrix in spite of the rumor that those without a Paper Jam copier would be subject to 200 burpees. After a disclaimer and a brisk jog it was time for the fun.
COP:
SSH x 15, IW x 15, LSS x 15, Merkins X 10
The Thang:
Start in the parking lot: 5 burpees, run up the hill to the stump playground, 10 step ups each leg, return for 10 crucible merkins. Three rounds, increasing all exercise by 5 reps on each round. Lobsta Roll led in some Mary waiting for the six.
Mosey to our favorite playground:
Round 1: 10 pull ups, run to median, 20 squats (plank while waiting for the six)
Round 2: 10 pull ups, 10 derkins, run to median 20 lunges (10 each leg) (plank while waiting for the six)
Round 3: 10 pull ups, 10 derkins, 10 dips, run to median 20 jump squats (Alf led planks waiting for the six)
Mosey to the playground we never use for an exercise we have never done. Partner up in group of 3s for Hail Mary grinders. One PAX planks, one PAX places his legs on the back of the PAX that is planking to do dips off a bench while the other PAX runs to the baseball fence. This round was complete after each PAX runs 3 times.
Mosey to the last playground: Partner up (size and your copier matter) for wheel barrels. Two Rounds. On the second round tried a one-legged wheel barrel but the only PAX able to complete the task was Witch Doctor so had to audible to the standard.
Mosey back to where we started for 3 minutes of Mary and the fun ended.
Announcements: F3 Dads this Saturday. Whetstone Program has started get involved as a mentor or mentee.
Thank you Witch Doctor for taking us out.
It is always humbling to be allowed to lead. Thank you.
The challenge was put out there. YHC was on Q and had planned for at least 300 burpees. Unless guys showed up at 6 AM to pick up trash to give back to Sun Valley which has hosted us for a few years now. A full bag was worth 50 burpees. A half bag was worth 25.
Pre-Cleanup
6 men showed up for the Pre-Cleanup. 4 full bags were gathered and 2 half bags. Apparently, Hairband was LIFO for the cleanup. Either way, it’s still a solid showed to essentially have 5 full bags of trash and the campus looks much better now. Sadly, we didn’t even hit all of the campus so expect a round 2 of this. A lot of chatter about the bags being too large. Gentlemen, do we ever do things half-way? Did you really expect me to just have normal sized trash bags? You should have known better.
The Thang
The trash guys run in right at 7 AM and we are off. Mosey over the side yard where we left the trash bags.
COP
SSH IC x25 (thanks to EE for joining us now as his gloves were whipping his tail so far)
IW IC x20
The official count is 4 full bags and 2 bags that don’t look like the other 4 so we call them half-bags. 300-4×50-2×25 = 50 (if you remember PEMDAS).
So, 50 burpees. Let’s get a few out of the way. Mosey over to the hill
7s with burpees at the top and burpees at the bottom. 42 burpees out of the way.
Quick water break as we are heading towards the stadium.
Indian Run to the stadium. You guys are terrible at Indian runs BTW.
The People’s Chair w/ Air Presses x150 while we gather.
Centipede the stadium stairs. Basically, in a single line, we run up the stairs, along the top row of seats and then back down the next group of stairs and repeat along the entire stadium down and back.
TPC w/ Air Presses x150 while we gather.
Now to the track for some Road to Nowhere.
Basic idea is you run half the track AYG. Then we do exercises while we wait for everyone to finish the run. Then we do a cadenced exercise. Then we run to the other side of the track AYG. Repeato
We did 5 or 7 runs like this I believe. Wasn’t counting.
Exercises included 3 count merkins, 3 count LBCs, mountain climbers, Dollies, Monkey Humpers facing the road, etc.
Back to the stadium stairs for another centipede run.
Back to the wall for TPC w/ Air Presses x150
Indian Run (poorly executed Indian Run) to the virtual flag firmly not planted in the field.
Burpees OYO x8 – Burpees are now done.
Oh wait, Burpees OYO x10 – Remember I said ‘At least’. Well, 60 is at least 50. Some complaining here which I ignored.
Then we did Dollies, Rosalitas, Flutters and finished w/ Protractor.
DONE!
COT
Jabberwocky took us out w/ a strong prayer of thankfulness. And yeah, it was J’Wocky Fo Real after my Overdrive screw-up.
Announcements:
Union County Q school next week. Meet at Bojangles. 6:30-7:00 workout. 7-8:30 Q school. Why we do what we do. Sign up here: Q School Sign Up
Moleskine
– First of all, thanks to the guys who showed up and helped clean up. The campus looked much better. You made a difference and I think the challenge on top of it made for some fun. The Late Show was carrying around a bag and his own personal trashcan. The man’s a genius.
– EE tried to claim that 6 bags were present. It needed to be 6 full bags at YHCs discretion and I’ve never been known for the gift of empathy. Especially after HB is claiming he had an Elvis run in the middle of serving. After he again spent at least 20 minutes in the trunk of his car looking for who knows what.
– The 7s were a good way to break in some sweat. The summer was definitely upon us. Lots of dripping sweat throughout this one. Good, tough work by all.
– While we gathered after the long Indian Run to the stadium, Turnpike shows up all of a sudden. Feel like he was late so he could skip burpees. Seriously considered making us do 7s at the stadium but feared a Q revolt and I’m not giving Turnpike that satisfaction.
– And of course, a couple of runs into the Road to Nowhere, Turnpike turns up lame and limping along. We inquire about his health and he says the bottom of his foot is hurting. Some wise guys claim I made him pull a hammy but they were clearly wrong (EE/Smokey).
– So what does Turnpike do but take off like the cops are chasing him with a foot that was hurt. Great way to turn a minor injury into a major injury brother. Well done.
– Someone mentioned Monkey Humpers which gave me the idea. On the side of the track nearest the road. I told the men to face the field and then we did Monkey Humpers towards the road in full daylight. #crowdpleaser
– Smokey got the football team to throw him a pass on the Indian Run back to the Virtual Flag. Quite apparent why he was a cornerback and not a wide receiver.
– At least means at least 50. It does not necessarily mean only 50. Words are powerful.
– Enjoyed The Grindstone afterwards. 1 Cor Chap 11 next week. Read it, learn it, Be it.
That’s all that I remember.
Glass Joe
38 SOBs and 2.0s met behind the bulls for a fun filled field day competition. Here’s what we did:
The Thang:
Mosey over to the field behind the bull ring. And circle up
COP: SSH, IW, Merkins X 5, Merkins X 3 (6 year olds and below pile on Dads),
Split into 6 lines behind a set of cones for the relay races.
3 legged race – All Kids and Dad tie legs together (Modify – Dad carry kid)
Potato sack – One kid per line jumping in the sack at once, dad runs sack back
Bear crawl – Each family goes at once. Kids vs Dads
Crab walk – Each family goes at once. Kids vs Dads
Tug of war – kids in lines 1-3 vs kids in lines 4-6
Kids vs. Dad Freeze tag. Kids Won!
Kids vs. Dad Freeze tag with Dodge Balls. Kids Won!
Mosey back to COT.
Moleskin:
It was a great morning for Fe Dads. The weather was beautiful and the kids were ready to play.
The games were fun, but the highlight of the morning was freeze tag. Kids loves going up against their days. It was also great teaming for the PAX because Dads could unfreeze the frozen dads.
I also thought the cooler of water went over well. Water break give the group a chance to pause after an activity, hydrate and start something else.
It was and honor leading the PAX and 2.0s in the late morning Gloom.
Announcements:
F3 Dads shirts are for sale. Message honey bee if interested
Be on the lookout for more details about the F3 Dads community service outing next Saturday at Anne Springs Greenway.
Frère Jacques, frère Jacques,
Dormez-vous? Dormez-vous?
Sonnez les matines! Sonnez les matines!
Ding, dang, dong. Ding, dang, dong.
Join Friar Jacques Strap and his ding dang dong.
Greenway lot at Sardis and Old Bell. Into the McHorseArse wormhole at promptly 515. Just like the neon house number.
The High T concept:
High T is a simple antidote to the region’s escalating BRRification: No fartleks here (unless you eat a sleeve of fig newtons the night before); just meat sweats and meat.
Today’s Sampler Platter
Same exercises for rounds two and three, with 2×5 and 1×5, respectively.
MOLESKINE
We’ll do this all summer from 0600 to 0700 at Calvary’s Muscle Beach (the volley ball courts). On-site BroJangles to follow with meat and beverage. Bring some, share some.
What we learned doing the soft launch:
Start hitting the garage sales, neighbors, consignment centers, etc. Get a bar and weights and join us. Strong fixes everything.
Ten men and twenty-two 2.0’s braved the heat and ran around the field like Mad Hatters.
Freeze tag
Relay Races
Tug of War
47.3 seconds of a water balloon fight.
‘skin:
So I was late this morning. Everyone who knows me knows I’m going to be late. Nothing new there. Except I was actually 15 minutes early. I was the first one there with 15 minutes to spare. Unfortunately, I had 20 minutes of set up to do. So I was late this morning. Thanks to Pop Tart for helping me make up the 5 minute deficit. And to Young Love and Alf for carrying a giant cooler filled with 150 pounds of water balloons 75 yards from car to field. By the way, those rapid-fill, auto-sealing, “as seen on TV” water balloons actually work.
The workout started with freeze tag. There were six 2.0’s who were “it” and armed with pool noodles for extra reach (stole that from Honey Bee – I have no shame!) and four 2.0’s who were “heaters” and could thaw you after being frozen. Get frozen 3 times and your dead. Played two rounds to see who was the last 2.0 standing. You’d be surprised how far a noodle extends a kid’s reach. I think TL was the last Dad standing each time. Alf’s daughters have speed and survived the longest.
Relay was less successful. Took way too long. Each person had to run-crawl-run carrying a water balloon. If the balloon breaks, you start again. The first lap, the balloon was carried in your hand. The second lap, the balloon was carried in a butterfly net. The third, in an UNUSED toilet plunger. The fourth, on a soup ladle. Took too long and got a little boring. On the plus side, the 2.0’s figured out they could suction the plungers to their stomachs and turn themselves into battering rams. Stone Cold and I figured out we’re bald enough to suction them to our heads and act like unicorns. The things you learn on a hot Saturday morning …
The 2.0’s then had two rounds of tug of war. The teams were evenly matched. When we shouted go, the rope snapped tight and barely moved. The kids were giving their all. It was great to see them dig in and work together. The Dads kept offering advice as to proper leg position and leaning. Both sides fought all the way to the end. Which is better than the Dads. When it was just the Dads on the rope, the weaker losers did the sissy thing and let go of the rope instead of accept their humiliation like men. I will admit it’s tough to feel victorious when you’re flat on your back with someone’s Reeboks in your scalp.
And then it was time for a water balloon fight. You can’t imagine how fast 200 balloons disappear. Well worth the wait, but I should have brought a second cooler filled with another 200. Only had one 2.0 take a hit from a balloon that didn’t pop. It leaves a mark. But they recovered after a few tears and it all ended well.
Circle up to count off and then ball of man/kids with Stone Cold praising the Lord. Just another Saturday in June.
On this hot, humid morn, seven men and one 2.0 descended upon The Rock campus. Originally, due to my busted foot, I wanted to keep mileage low. Boerewors had a brace on his knee so he looked like he needed the same game plan. I didn’t abide, however, and once Gummy took over mid way through the workout, the running only ramped up. We covered just shy of 3.5 miles and man, it was steamy! Here’s what we got into:
Hopper on Q:
Warm-Up:
Mosey to the center parking lot.
Mosey to the volleyball court/picnic table area to visit with the meatheads who just finished a soft launch of High T. The boys looked wiped out from some serious grunt work, but they managed to smile (some of them) as we said hey. We left ’em and headed to North Face.
Partner up at NF. Partner #1 runs the NF loop while Partner #2 does 10 plank jacks then runs the distance to Entry #3 and back. Flapjack. Repeat.
Resting recovery with LBCs
Mosey to the front lot on 51 for The Beast (6 sets of 6 reps):
Nemo and/or ETrade led the way for each of these phases. Witch Doctor looked pretty fast on a few, too.
Resting recovery with 20 Rosolita.
Gummy on Q:
Mosey to the hotbox:
Repeat all of above.
Mosey to hill above soccer fields for Jacob’s Ladder up to 11’s
Mosey further into soccer fields. 10 50 yard sprints. Last man to finish completes a ten count (yours truly had to count 7 times).
Back to the hotbox. Two rounds of wall sitting and balls to the wall.
Mosey back to the cars. Finish up with 25 LBCs.
Moleskin:
Great sunny morning today. Even thought the heat was a killer, the blue sky was incredible and set a great tone for the hour. Great group of dudes stepped up, too! Being 15 helps, but Nemo was a stud out there and smoked us all on most everything. E Trade, Gummy and Witch Doctor were never far behind him. Thanks for letting Gummy and I lead this morning boys. When I take these extended absences from The Rock (not by choice), I come back and realize how much I really miss it. Fun times!!
Announcements:
18 of SOB’s mightiest gathered to help (and harass) YHC (Triple 7) through his VQ. Once the PAX gave YHC his Geritol, hooked up his O2 tank, and strapped him to his walker, here’s what happened…..
The Thang:
COP:
Mosey to the medical parking lot
SSH X 15 IC (mostly IC)
IW X 15 IC
LSSq X 15 IC
Merkins X 15 IC
Mosey to garage
Run garage bottom to top – 5 burpees at start, every turn and top – run down stairs
Run garage bottom to top – 10 merkins at start, every turn and top – run stairs down
Run garage bottom to top – 15 squats at start, every turn and top – run down stairs
Bear crawl up grass hill (cliff really) in lower level of the garage and do 5 burpees, 10 merkins, 15 squats at the top, run back to lower level and rinse/repeat 2 more times
Mosey to flaming fountain
Do 10 incline merkins, 10 derkins, 10 dips on fountain wall and run a lap – repeat 2 more times
Mosey to medical parking lot
Partner up – partner #1 does 10 partner assist derkins, both run to next island, flip-flop derkin position for 10, run to next island, flip-flop for 10, repeat the process back to the starting island for a team total of 60 derkins
AYG back to the shovel flag for LBC X 15 IC and Rosalita X 15 IC
COT – Nameorama – FNG = Fozzie…welcome to the PAX brother!
Announcement: F3 Dads T-shirts are $18 @ F3 Dads
Naked-man Moleskin:
18 warriors conquered the mighty concrete beast that mortals refer to as Ballantyne Village. There was sweat, fire, water, ice (for my old sore bones), and even a wild lion running loose (ok, medium sized dog on a leash).
We had a VQ, a welcome F3 visiting brother from Greensboro, a welcome FNG, and almost a “RE-nameorama” for one PAX with a right nostril issue during COT (“Booger” would have been the obvious re-name choice).
Big props to Chipotle for hanging tough through the workout even though he was suffering from that “Merlot Flu” that is going around. Outback never misses an opportunity to do a reverse bear crawl – even up a cliff. YHC had to “save” the PAX from Fireman Ed’s attempted Q-Jack during Mary – Jack Webb was not welcome here today! No soup for you! Big shout out to TuCk for “doubling down” at Da Vinci! Many thanks to Wild Turkey for voluntelling me to Q. Thanks to Madame T, Turkey, Comet, and anyone else that led Mary while you waited for me to swap out my O2 bottle (multiple times). I am always humbled to be in the presence of the great men of F3 but absolutely honored that you entrusted me to be freed to lead today.
Thank you all…AYE!!!