We’ll do 5-5-4-4-3-3 tomorrow as follows:
22 for Hill Weaves
Mosey over to theater lot for starting procedures
SSH x 25 IC
MC x 25 IC
LSS x 25 IC
Done
Big group with some newer faces. Long time for YHC since a Q at Rebel Yell. Maybe even back to the old site at polo ridge. Really. Thanks for the opportunity to lead. Been out of excercise and out of commission for last 4/5 days. Struggled a bit on the horn but still tried to deliver something the PAX would enjoy. As always there are some crazy-fast guys running up that hill as always. Crazy site seeing all 22 going up that thing.
Twas a nice cool morning at the start of the 0.0 Kettlebell Workout known throughout that southlands as Meathead. What we lacked in mileage today we more than made up with non-stop high intensity strength training. Wanted to throw a lot of movements at the Pax with very little time for recovery so that we could get the benefits of endurance and power. In order for this to occur, we would need a very thorough warmup – interpretation – LOTS of Two handed Swings.
One Site FNG, a few Cotters and several knarly veterans were in attendence ready to go as the clock hit 5:30. Here is how things went down following the disclaimer:
Warmup consisting of the following:
Side Straddle Hops x30 IC
30 Two Handed Swings OYO
Imperial Walkers x30 IC
60 Two Handed Swings OYO
Merkins x30 OYO
90 Two Handed swings OYO
Main Event:
The pax would be given three Exercises with REP Counts of 3-6-9-6-3 per exercise.
First Set of Excercises:
Single Arm Swings
Goblet Squats
Snatch
Plankarama/LBC’s to allow all to finish
Second Set:
Cleans
Single Leg Dead Lift
Lawn Mower Row
LBC’s to allow all to finish
Third Set:
High Pull
Single Arm Rack Squats
Single Arm Should press
25 Merkins to recover
Partner up for Doubles (disclaimer once again given)
1 Partner on the Bells while the other Recovers (flapjack)
6 Reps per Exercise for Three Rounds
Double Snatch (crowd pleaser)
Double Cleans
Announcements:
Sign up for Golf (when the signup goes live)
Sign up for F3 Knights Game
F3 Dads will return this summer
Ragnar trail race in October at Anne Springs
M’ole’skin.
Strong Group of 13 Descended upon the ELE Parking Lot this morning for another installment of Meathead. The tunes were brought to you by way of Pandora Radio – Workout radio I believe. Pretty sure they played every song we have ever heard in an F3 video or on the way to a mudrun. There were several other questionable songs towards the later part of the morning, but the pax pushed onward. TR is all in yet again – Meatrunner Pre-run and and double bells – strong work. Great to have site FNG firewall swinging bells with us this morning, well done. You wouldn’t know Younglove was nursing the knee the way he was knocking out the KB work. MAD continues to get stronger and with Brown’s guidance was showing great form on the double snatches. Voodoo and Witchdoctor were weilding some heavy weights as usual. Our resident Canandian Strangebrew is enjoying these cooler temps and has been crushing the Kettlebell training now that his trail race is behind him. My fellow BRR veterans Turkey Leg, Soul Glow, Spackler and this morning War Daddy RunStopper will be glad they put in the Kettlebell work when we are running up hills in September!
Thank you all for your effort this morning and for allowing me the opportunity to lead. Until next time.
Fletch
10 men showed up at a given time at a given place.
2 other men showed up at a different time at the same place.
All ran.
There you go. Not sure if that qualifies as a Haiku, but that is what happened. For more details, see below.
The order of the day was Piper Glen hills. The majority headed for the 0.8 mile apartment loop while Haggis warmed up by himself. #loaner
Once 1 mile was reached, people settled into their preferred pace for the morning. Since it is a hill route, there are natural intervals of higher and lower effort. Pace is not as important as effort. Old Course Rd is closed so we continued down Rea to Piper Glen Dr. Once in Piper Glen, the standard route was followed.
Haggis set a blistering pace early and then began grumbling. This did not seem to slow him down though. Soon we may actually be able to witness his legendary metrics on Strava since his new arm computer is on its way.
O’Tannenbaum was initially troubled to find out it was hill week and had feelings he may have made the wrong decision for this morning’s workout. However, once in Piper Glen he forged a gnarly self-fashioned route that only the brave would attempt. The man has creativity and is now stronger for it.
Being the safety conscious man that he is, Cheese Curd requested double chalk arrows at all turns. This request was fulfilled on at least 2 of the turns (one which even had the word “Double” spelled out for him). That’s right, at Devil’s Turn, customer satisfaction is king.
Stone Cold, Hairball, and Bunker were pushing each other hard today. Those guys are beasts of nature. Serious iron sharpening going on there.
Baracus made another appearance at DT. This is becoming a regular occurrence now. Glad to have the company!
Long Haul (cotters) was back after a long absence from DT. There was word he was making the rounds at the boot camps, but until today, YHC was unable to confirm or deny these claims. However, he was there in the flesh today. Excellent to have you back brother. Also, a belated congrats for your son’s recent 61 minute 10-miler. Wow, that’s fast!
Utah was back again killing it today. Talk about a regular of DT. Glad to have you out and awesome effort!
Mall Cop and Wolfman hit the Bevington Place route today out to the track. As promised, if you run in our general vicinity, we will count you. Mall Cop even joined in COT today. Wolfman had to leave early (sun came up).
Announcements:
– Bunker has accepted the Co-Q position at Devil’s Turn succeeding Long Haul in this position. Thanks Long Haul for helping wrangle these wayward cats for a year plus.
– Haggis is orchestrating a community service opportunity on May 14 at Providence Presbyterian Church to rebuild their 200 yr old wall. Signup at http://www.signupgenius.com/go/20f0a4eaaaf2ba1fc1-f3community
– There was another announcement but it was forgotten. Cobains! Sound off in comments.
A beautiful morning, the temp was just perfect and Cinco De Mayo deserves a party, loud music and fun. We accomplished all three… ok, maybe two.
uno dos tres…
la cosa :
Mosey around buildings with a loop to catch the six and to the parking lot.
20 SSH
welcome and warnings
30 LBC oyo
20 IW
Mosey to back parking lot to pre-staged Circuit/Gear Stations. #JukeJeep
Partner Up
The Header (Joust) special: (although his magic starting number is 20 or more)
Partner 1 – 10 Incline Merkins (on curb), Partner 2 – LBC’s, rotate and decend all the way down to 1. (55 Merkins total and aprox 150-200) LBC’s)
Circuit Work:
Circuit consisted of 4, 1 minute station increments, rotating every minute with no rest. Every 4 minutes all the pax take a lap (a little less than 1/25 mile) and rotate to next station upon completion. 90secs allowed for each hot lap. We got in almost 5 circuits.
Circuit:
Rock Hopper
Jump Lunges
Jump Squats
Medicine Ball Situps (20# ball)
Heavy Rope (double swings or slams)
Sandbag Squats (aprox 40#’s)
High Steps (3 foot platform steps)
Weighted Step Ups or Jump Ups (20# medicine ball and a two foot step)
Jump Overs (either 18 inch step or 1 foot cone)
Chest Press or Pull Over’s (35# medicine ball)
Farmer Carry ( 2 – 35# kettle bells, aprox 35 yds and back)
Suicides (cones at 10, 20, 25, 35 yds)
2 hand Swings (45# kettle bell)
Military Press (25# or 45# kettle bell)
Heels to Heaven
Merkins
Burpees
Mozey back to PL for COT
el fin
Well that’s it. Lots of fun out there. Somehow we managed to get in 2 miles. Everyone worked really hard and got lots of reps in. Geraldo was quick to point out that I was indeed hopped up on Q-drenaline. He was right, I dig this stuff. I hope the pax enjoyed the traditional Spanish/Cinco De Mayo #JukeJeep tunes and, of course, a little Los Lobos! (never hurt no one)
Dora has got some hops. Either that or he isn’t used to jumping without 40#’s of Ruck (or some sort of beverage) on his back. Easily clearing the advanced jumping station.
It’s always humbling and cool at the same time when the fast runners pass me up on the laps. Nomad, Mouth, Retread, BooYah, Geraldo, Header, Smokey, Sinsei, SlimFast… fast and also busting through reps on the circuits.
T-Claps to Retread who’s been killing it on his first couple Q’s (killed me at DV last week) and the dude has gotten fast. Also recently completed a couple respectable 5k finishes. I remember his first post. Strong work Tread.
I’m always inspired by the new pax just showin up and working hard.
A special thx to header for the help this morning with an unexpected 19 pax and only 12 original stations, leave it to an Admin Pro to think fast!
A special welcome to Snoopy’s friend Fixie! Stong dude with shoulders as wide as my Jeep. WELCOME Fixie!
Great Group and always a privilege. Thanks to my friends BooYah and Sinsei for the opportunity.
Anuncios:
F3 Dads camp coming in August.
LexLuther is new Q for F3 Dads this summer.
Team Spearhead, 4 slots left for Red Light & Blue, Dora has discounts available.
Friday the 13th, featuring WarStories with an Active duty Green Beret. Contact Dora for info. Sugar Creek Brewery.
Thx for the out StayPuffed.
Ten strong men resisted any temptation to fartsack and gathered at Old Providence MS for another battle with Hydra. YHC’s knowledge of mythology (gained via google) led me to bring some pavers under which to place the severed Hydra heads on the sacred road between Lerna and Elaius (also known as Windyrush and Foxworth).
The Thang:
Warmup – Squats X10, Merkins X10, Diamonds X10, Mtn Climbers X10, Stagger R X10, Stagger L X 10, and Peter Parkers X10.
Partner up and each team grab one paver. Mosey over to Windyrush and then run down to Foxworth, stopping at each stop light to do 10 civilian count jumping lunges.
Place paver to the side while we run Jacobs Ladder up Foxworth. 7 trips with burpees (1 first trip up to 7 at end).
Mosey thru the dark forest to the football field for some partner sprints. Partner with paver sprints down about 50 yards and back while partner does called exercise. We did 6 rounds (last two with extended sprints) – Rounds 1 and 2 – Squats, Rounds 3 and 4 – LBC, Round 5 – dolly, Round 6 – flutter. Winners prize was partner hand slap merkins while the rest finish.
Mosey over to picnic bench’s for two sets of Derkins (10), Dips (15), and Step ups (20).
Mosey to baseball field for some bear crawls and sprints. Bear crawl to 2nd base, backward run back. Bear crawl to 2nd base, backward run to outfield fence, sprint back, and bear crawl to 2nd base, karoke out and back and then sprint to starting point.
Mosey over to pull up bars for some more partner work. Partner 1 does 10 pull ups (we need to do more of these) while Partner 2 does flutter/dolly with paver extended.
Mosey to field for a few minutes of Mary – unlucky half had to do with pavers. Russian twist X10, Dolly X15, Russian twist X10, Flutter X15 and end with a little (very little) boat/canoe (Whiteville style).
Mosey back to starting point and finish with some merkins to run out the clock.
Naked Moleskin:
I don’t recall much chatter as I was focused on carrying the paver. If someone came and stole them from my driveway they would never appear again – just saying. Strong work by all with heart rate going up due to extra weight and the extended Jacobs ladder.
Hops pointed out that my boat/canoe form must have been based on a Whiteville design based on my form. It was just YHC being wiped out although the swamp boats down there are slightly different.
Good work by Marge, Queen, and one other on the Jacobs ladder to lead the PAX. Making YHC feel old. Hopefully I gave everyone some good diversity to work all the major muscle groups.
Many thanks to Puddin Pop and Good Hands for giving me the keys. Much easier to be held accountable when you have the Q. It was an honor to lead this group.
Thanks to Harley for great take out
Announcements:
Joker need volunteers for Saturday at Alexander Youth Network – Contact shawn.heath@duke-energy.com
Volunteers need to rebuild wall at Providence Presbyterian Church on Providence on Saturday May 14. Sign up at http://www.signupgenius.com/go/20f0a4eaaaf2ba1fc1-f3community
Convergence on Saturday before Memorial day at Day Zero and at South Park Mall (Symphony Park) on Memorial Day. See website for details.
Another beautiful spring morning in the gloom. A great day to return to my old Wednesday stompin’ grounds. 17 men felt the same way. After the obligatory disclaimer…off we went.
Mosey to front of church near entrance 1 for COP.
COP
Line up at end of parking lot facing the islands
Merkin Suicides
Do 2x exercise. Run to first island and back – do 4x exercise, Run to second island and back – do 6x exercise, third island – 8x, fourth island – 10x.
Jog back to soccer field for…
Jack Webb
Jog to hot box
Jog back for COT
Moleskin:
My first problem this morning was finding the pax. While I did recall something about a parking location change several months back, I neglected to get current on that little detail before-hand. So I sat in the old meeting location and watched car after car drive by and disappear. Figured it would be wise to follow one of those cars, so I finally did make it with a few minutes to spare and happy to know the site Qs were not playing a practical joke…although neither one of them were there to get a laugh at my expense anyways.
I decided to bring back Merkinfest, an old classic, for this mornings workout. I think everyone felt that they got a sufficient upper body workout. Some were not as happy about it as others, with one nameless pax (Champagne) threatened to kick my ass after calling merkins for the 15th time, and perhaps there was an “I hate you” in COT as well. The pattern became painfully obvious after about 4 exercises into COP. Runstopper had me all figured out…that is until I completely stopped counting during one set of merkins. He didn’t know what to do, and neither did I…I completely forgot what count I was supposed to be on. #O2Deprivation
Going into Jack Webb after the Merkin Suicides was clearly a crowd pleaser. Thanks Runstopper for helping me remember the name. Who needs a weinke? I knew I could count on you.
Everyone was killing it this morning! I think I was closer to the six than the front…75% of the pax were Larry Birds today, although I wouldn’t carry that around as a badge of honor when YHC is Q. #clydesdale Good to see familiar faces and a couple new ones. Sludge, I mean Sledge (Hammer’s 2.0) was hammering it out all morning and finished strong beating the rest of us old men back for COT. T-claps to Mermaid and Thin Mint for coming out for some core work despite being on IR. Thanks Snowflake for the prayer in COT, and thanks to all for the privilege of leading this morning.
Announcements:
I strolled up with 2 minutes to spare as the Pax looked around for whoever was running this clown show. I just got a new toy and I wanted to bring it out to liven up the workout. I didn’t have anything to carry my cell phone and new Bluetooth speaker, so I borrowed my son’s fanny pack so I could carry them together. I tried to explain it wasn’t mine, and how cool they really are, but Chipotle wasn’t buying it.
Short dash over to the parking lot for the warmup:
19 x SSH
20 x IW
15 x Merkins
Grab the fanny pack and mosey over to the fountains. Broke out the speaker and cranked out some old school Metallica and Rage Against the Machine.
Groups of threes. Each group must have 1 Clydesdale or Respect.
Round 1: 1 pax runs, 1 pax performs merkins, 1 pax performs monkey humpers. Rotate through after each lap. Total of 300 merkins and MH.
Round 2: 1 pax runs, 1 pax performs dips, 1 pax performs squats. Rotate through after each lap. Total of 400 of each.
Round 3: 1 pax runs, 1 pax performs derkins, 1 pax performs one legged squat. Rotate through after each lap. Total of 200 of each.
Mosey back to launch point for a little Mary.
10 x can opener
15 x Chippy Cross
Moleskin: As everyone knows I have always had a blackberry and I just got the new Samsung S7. I was so excited I figured out how to use it, I needed to then get some music cranking. I didn’t get very creative today so we could stay in the same spot and I wouldn’t have to carry the fanny pack too far. Tuck seems to at least have enjoyed Rage. Not sure how everyone felt about Metallica, but if Metallica doesn’t get your blood pumping I don’t know what will. Shout out to Torpedo for kicking some ass out there. I have seen a huge difference in just the few times we have posted together. Everyone brought it today, and I hope some music made it a little more exiting.
Thanks for the takeout Squid
Announcements:
May 14: Community work at Providence Presbyterian, then Knights game
F3 Dads Camp coming up sometime this year.
Every time that Short Circuit and I do our nameorama, we hear many hates. Well, it’s time to return the hate. So, we are bringing it to the haters today.
Pre-Thang: YHC on a solo that ended up at Bojangles in emergency mode. HH and Short Circuit also went on solo pre-runs but not sure any of us did it together.
The Thang:
Warm up
SSH 25
Imperial Walkers-20
Mountain climbers -20
Merks -10
SSH – 20
Mosey
Bear crawl Indian x2 (second time push ups while you wait)
Mosey
4 corners
Chest – burpies — 10
1- Merkinz – 15
2- Carolina dry docks -15
3 – wide arm -15
4 – elbows to arms -15
Legs – squats in middle — 20
1-mountain climbers – 20
2-lunges – 20
3- Rock hoppers -20
4-high knees -20
Hand over to GJ.
Mosey to wall near bathrooms
Full circle with 4 guys doing hand stand walking along the wall (or lunges for modification) and the other 4-5 guys doing plank walk merkins on the ground. Two rounds through of this.
TPC with multiple drop down another few inches until some refused.
Mosey to the road and oh look, the plates. The groans ensured the hate was flowing.
Two guys on the plates and the rest do a run around the parking lot and catch up to the plate pushers. Then switch who is pushing the plates and run again. Eventually HH complained and we switched to 20 merkins while guys pushed the plates. All the way down the backroad
Mosey back to the parking lot taking turns carrying the plates.
1 MOM
Dolly IC x25
DONE!
COT
Prayers for The Count’s family with the loss of his Dad.
Thanks to Short Circuit (I think) for taking us out.
Moleskine
– Much harassment of Short Circuit for his cadence. IW cadence always seems to get the newer guys.
– More harassment of the indian bear crawl line with Hairband mentioning that he is so brutal that he added merkins while guys were waiting to do the bear crawl. Not sure if that’s to be trusted as he is #old and the mind is the first thing to go. Nevertheless, SC gave in to the pressure and added merkins during the 2nd round. #standstrong
– The harassment ended with the starfish four corners with 10 burpees in the middle. Burpees tend to shut up the guys.
– HH spent the entire handstand/plank walk merkin time talking about guys not doing merkins correct and then he doesn’t do merkins correct. #rolemodel
– Then HH complained with the running when not pushing the plates. There was some validity to this complaining as guys got too spread out so I modified it with merkins instead. The idea was to absolutely smoke legs when not pushing the plates (which smoke the legs). May be the first valid complaining HH has ever done. #historic
– At one point, there were cars meeting on the back road where we were pushing the plates. I was pushing one and was just smoked. Couldn’t stand up. So, I rolled over to the side of the road and left the plate in the road. Thankfully the car avoided it but I had nothing left and not dying is all I was wanting to accomplish.
– Welcome to FNG Bondo. He followed Mulcahy to Outland and then Mulcahy had to bail early on him. #friendship Named Bondo because he used to do auto body work.
– Great work by all the men. Can already tell the humidity is coming back. Lots of sweat dropped especially on the backroad.
– Thanks to Shepherd for leading The Grindstone afterwards. Great wisdom from one of our resident pastors. YHC on Q this week for 1 Cor 5.
Thanks for letting us lead.
Short Circuit & Glass Joe
Bunker has carried the torch valiantly the last two weeks and has even overcome a coup attempt by Hairball for last week’s Q. Devil’s Turn is just that popular. There are fights to be Q!
Alas, YHC is back and to celebrate, we will go to Piper Glen and run hills. If Old Course is still closed to traffic, we will continue up to Piper Glen Ln and turn left into Piper Glen. From there, we will follow the normal route. Chalk will be on the street for those who may not know the route.
The Garmin connect route is posted below. If it doesn’t work, contact someone who actually knows technology.
Show up at 5:15 am in the Greenway Parking Lot at the corner of Rea Rd. and Bevington Place. We will run a ~1 mile warmup 2nd F pace warmup, then people will start running at various speeds causing some to make animal noises. We will then converge back at the starting point at 6:15 am for COT.
That’s pretty much it.