With wanting to bring some new ideas into the fold at Thrive I decided to check out the workouts on the F3 website. And of course I decided to bring the rain as well!
Before we started 5 men discussed how it always seems to rain every time I am on Q. I think Glass Joe or Hairband made the comment I am better then the weather men and women when predicting when it was going to rain! With this being true they already knew it was only going to be a matter of time until they were lying in some kind of puddle.
There’s Hoodie the ultimate LIFO. Which means only one thing time to go!
Hairband Mile
COP:
SSH IC X 25
Here’s Nomad who had to fight the fartsack to make it out this morning glad he did even though a little late. 10 BOYO
Imperial Walkers IC X 25
The Thang!
Bear Crawl of Fire:
All PAX will bear crawl in a circle until I say stop. Upon stopping we will all stay planked. 1 member of the PAX will start with 10 Merkins and go around the circle until each PAX member completes 10 Merkins.
Once completed everyone on your six
25 LBC’S OYO
Rinse and Repeat X 3
The LBC’S was just so we can take in the wonderful site of rain drops!
Next up on my research was a little something called Dan Taylor’s:
Dan Taylor is a long lost cousin of Jack Webb I found out while reading through some exercises on the F3 website.
Start with 1 Squat and then 4 lunges alternating legs. Continue with the 1:4 ration up to ten.
Once completed 50 LBC’S OYO
Let’s mosey.
Time to make a stop on Route 66:
There are eleven light poles in the parking lot where we were. At each light pole Carolina Dry Docks will be performed. Start with 1 CDD at light pole 1 run to the next light pole and complete 2 CDD and so on ending with light pole 11 with 11 CDD. In all completing 66 CDD!
Hoodie with a 10 Count for us and let’s mosey!
Time to grab some Wall but not any ordinary wall it was time for a Wall of Fire!
While sitting in the people’s chair all the PAX will rotate completing 10 Merkins and 10 LBC’S. X 2
Round three was similar but this time if you weren’t completing the called exercise you were completing air presses while sitting in the people’s chair!
Let’s mosey
Partner up
This was completely put in just because again a Turnpike Q and we will not stay dry.
P1 runs to Carolina Courts and back while P2 starts with LBC’S. Each team needs to complete 250 combined LBC’S!
Glass Joe for some Flutter work while the PAX complete
2&1/2 MOM
Flutter IC X 20
Dolly IC X 20
Freddy Mercury IC X 20!
Done
It has been a while since I have been out to Thrive because of my work schedule but it was great to be back out there and I should have a schedule change to ensure I am at Thrive more frequently and start making it out to more workouts during the week as well.
Always a great time out in the rain as we discussed throughout the workout.
A lot of Forrest Gump quotes being thrown out while on the wall.
Glass Joe apparently while completing LBC’S sounds like an ultrasound thanks to Nomad for that one!
Always an Honor leading in the gloom!
Comment below if I missed anything a lot of mummblechatter this morning so not sure if I covered it all!
Well, the late night plan got thrown out when it was just One Eye and myself. Barely raining at launch, and really didn’t rain much at all. So for all you hydrophobic fartsackers out there, you missed a fairly humid but otherwise great morning to get after it.
We ran the HT mile (+/- 6:40 pace) then, not knowing when the heavy stuff was going to come, we headed for the overhang by the school nearest the cars.
10 merkins, 20 dips, 30 squats, 40 LBCs x2, then run a lap around the school.
I think we got in 4 sets & 3 laps around the school before running the final mile (slower pace). Totals to 80 merkins, 160 dips, 240 squats, and 320 LBCs plus 3.2 miles per Strava.
Honestly, that’s better than I thought it would be considering neither of us really pushed it today. Lot of 2nd F – kids, schools, non-medical back advice, effects of online shopping on retail real estate market, teens lack of brand preference, etc. Just your normal stuff.
One Eye loved the idea, so next week, I’m bringing back the Dizzy Bat.
Sundancer – waterproof speaker is in the new car. Bring the tunes. It’s about to get Bat Guano crazy.
If you’re looking around at a bunch of ugly mugs on a Monday morning wondering who the Q is, and they’re all staring at you with puppy dog eyes… you might be the Q. Once my role was clearly established by the crew, and my mind was clearly blank, it was time for what else? a run.
The Thang:
Run around the school long enough for the Q to develop a virtual weinke
Circle up in back lot for COP
Mosey over to blocks; one block per team of 3
Grinders: (2 cycles each, out to mid lightpost and back)
AYG back to lot
Mosey to track, lap warmup
Races: 3 heats. Each team has one runner in each heat running sprint lap around track. Winning team does dollies, while losing teams do 10 burpees oyo (each)
Mosey to wall. Wall sit; 50 arm raises; 20 derkins oyo; wall sit; leg raises.
Mosey to cones; 10 merkins; AYG back to lot
Brief Mary: 25 FMs, 25 dollies
Mileage: 2.2
Moleskine:
Announcements:
Open Q spots – contact Pop Tart or Squid if interested (or just show up at 5:29)
7 men started their Saturday off right with some miles at The Rock. Here’s what we did.
Warm up on the smooth pavement
– SSH
– IW
– Merkins
– Low, slow squats
Islands in the Stream
– Suicide runs to each island and back, 2 merkins to start, +2 merkins for each island
– I think 12 islands in all
Rocks and Run
– Pick up a rock, do some lifting, run a lap
– Overhead press x10
– Goodmornings x10
– Squats x10
Run to Park, lunge walk along the way
Circuit work on playground
– 10 donkey kicks on swings
– 10 jump ups on bench
– 10 pullups
– Lap around parking lot
– Rinse, repeat
Dog Park Hill
– Start at bottom, run up and down, alternate 10 jump squats and 10 LBCs at each light pole
Run back to church, squats and plank along the way
Grass Field
– Various running activities across field, run around parking lot until watch reads 4 miles
When I pulled up, I thought I was in for a solo crowd as no one had showed by 7:02 am. However, a lap over to the backdoor of the church found 6 others already going with Hopper in the lead. Not gonna lie, I was headed home if no one showed. But thankfully we had a good crew and covered some ground. My goal was to work the legs, mission accomplished. Good work staying together across somoe distance. Always an honor to lead.
— Harley
“If you can dodge a car you can dodge a ball”, said everyone today as we ventured forth into Raintree to do some fun hill work. But first a message from our COP sponsors.
In Cadence
SSH x 20
IW x 20
Low Slow Squat x 20
Mtn climber x 20
All the LIFO’s acquired, we head out to Rounding Run by way of Woodfox. Frogger round 1(stay to the left) Arriving at our AO YHC hits everyone with the 3 man BOMB. Partner up in threes starting at the bottom of Rounding Run halfpipe. Exercises are conducted at the tops of the natural halfpipe. 100 Merkins atop the Raintree Ln side with 100 CCD’s on the Rising Meadow side, 200 Lunges/Monkey Humpers, 300 Dollies/Freddie Mercury. Partners 1 and 2 run towards Raintree Ln, 3 goes towards Rising Meadow. Partner 2 leaves 1 at top and runs to 3 to relieve him. Rinse and repeat until all work is done. Frogger Round 2 (head on a swivel)
Plank at the bottom of the pipe till we get the 6.
Everyone done we head back to the start. Stop at woodfox to wait on the 6. Frogger round 3 (perfect storm at the three way) Everyone back safe to SCMS and lookie here, we got 1 minute left. Burpees AMRAP.
Moleskin:
YHC has been waiting to do a workout on this natural disaster for a while. I think some F3 all-stars forgot how to count lunges. (both legs = 1 rep) #speedsters Today was not moderate. Awesome work PAX. We also indoctrinated two new members. Cheerwine came out as a lone wolf. No EH needed. That’s what I like to see. Bo peep was led astray by Insomniac. Nice work. Kotters to Damn Gina after waking from a warm winters nap. Looking forward to seeing you in the gloom more this spring. T-Claps for Sledge, son of Hammer. He’s 12 and probably has to go to school before anyone goes to work. So what’s your excuse for not making it out this morning? ISI
Announcements:
Mudrun is just around the corner. 4/30. Plenty of room on some teams. Check out the weekly newsletter to learn more.
Udder out
Run The Wiggler! Corner of Foxcroft and Rothwood – 5:45 am launch. Tell your friends. Golf clap pace…
** Roy ‘Tin Cup’ McAvoy: Tin Cup
I am sure there was strong mumblechatter the last few minutes before the start of this mornings WO. As YHC was doing about 80mph on Harrisburg rd, 13 patient PAX were probably drawing straws on who would take the Q and also wondering if YHC should ever be invited back. Unfortunately, YHC arrived about a minute late, but not too late to hold onto the reigns, so with that we took off…
The purpose of today’s WO was to get in a little bit of everything to destroy the upper body and hopefully this was a success. We shall see…twitter/SLACK comments to follow.
The THANG: Not necessarily in this order, still waking up.
Mosey 400m
Mosey 400m
Mosey 400m
Pull-Ups (10-9-8-7-6-5-4-3-2-1)
Plank until 6 arrives
Mosey 400m
Moleskin:
While YHC tried to prepare himself for the Q this morning his alarm had other plans. Waking up 15min before the start of a WO is not recommended and makes you forget about half of your plans. So while Frehley’s and Mr, Bean were having their own flatulence contest, YHC was still trying to figure out how to count – I guess this also happens when you haven’t Q’d for a few months.
Anyways, things to remember:
Upcoming Indian Land/SOB Convergence at the Reservation on April 16th. 0600 for OCR then regularly scheduled WO from 0630-0730. Cofeeteria afterwards at Di-Dees or Dunkin Donuts – depending on numbers.
Always a pleasure to lead and serve such great leaders.
One-Niner
22 hardy souls showed up in in what will likely be the last of the cool weather. We took the opportunity to work hard. Quick disclaimer and we were off. Starting with a mosey around the football field and stopping around the 50 yard line next to the parking deck for some COP.
COP
SSH x 20
IW x 20
low slow squat x 20
merkin x 10
Then continue the mosey up to the top of the parking deck. Regroup and discuss the pain
Redemption Set
1. Start from the top of deck at Level 4 on side nearest main building. 10 Squat
2. Descend stairs to street level. 5 Burpees. Run left around the perimeter of the football field.
3. Stop at far corner. 5 Burpees. Continue around perimeter.
4. Stop at Cougar entrance to football field. 20 merkins. Bear crawl from Cougar entrance to crosswalk (approx 50 feet). Continue into parking deck.
5. AYG up 1/2 deck ramps to the top of level 4.
Repeat 4 times.
Circle back and pick up the 6 then head back to the launch area. Circle up for some Mary.
5 Minutes of Mary
LBC x 25
Flutter x 20
Merkins x 10
Windshield Wipers x 10
Flutter x 20
The Redemption set was a special gift bequeathed by Mermaid as he was heading into surgery. Strong group out there this morning. Very little mumble chatter and lots of work going on. Looked like most of us got right about 3 miles on running in. One highlight was Semi Gloss appearing during COP slightly out of breath with crazy “bed head”. Thanks for the take out Chelms.
AYE. 15 of Metro and A51’s finest gathered in the Gloom for the weekly DMZ smokefest – but, of course, not as smoky as Tha Motha. It’s hard to replicate a 12 story incline without a parking deck, but YHC tried. Here’s more or less what transpired:
THE THANG
Run to Sharon View through Thornridge
Left on Sharon View to Hardison
Down to the end of Hardison and back
Right at Howland, right on Gorham to the end
Back to Sharon View and then home
3.3ish total miles
+105 burpees
+120 merkins
+untold monkeys humped
+untold squats jumped
+6 minutes of Mary
+planks
MOLESKIN
1. TClaps to all participants today. The group stayed pretty close together throughout. That last hill on Gorham spread us out a bit but we all got back in time for the final 10 burpees at the parking lot #cherryontop.
2. Larry Birds to Frasier and Agony, who were pushing the front the entire way. It’s a good thing Ag was out front so that his extremely loud footsteps could lead the pax in the darkness.
3. Also Larry Birds to Hamlet, who apologized for being the 6 even before the workout started claiming that he’s only posted twice in the last 10 months. No need to apologize, Hambone. You were right in the thick of it.
4. Frasier wanted to know “how I found this place.” Well, brother, YHC and Pellyn Wood go way back. First and only time I’ve ridden in the back of a cop car #notguilty. First time drinking a beer. First time sneaking out of a house in the middle of the night. First time driving a car without a license. I mean, if you trace all of my bad behavior going back to middle school…it pretty much all starts with Pellyn Wood. I know that place like the back of my hand.
When YHC got home, Bootsy (M) was fast asleep but she woke up to ask a very simple question – “did you kill them?” That’s a true F3 M for you right there.
#horseneck OUT
At 0515 on 4/12, the PAX of SoB will launching into the final Swift workout before the 1 Mile Time Trial on 4/19.
The THANG :
SYITG,
BRATWURST