A wily pack of 21 men joined me in a nice summer sweat fest. Upon arriving in the lot, Semi-Gloss took his customary release in the stall that bears his name. Fireman Ed asked if we were going to stay close to SG stall as he’s been battling some kind of stomach mexi-melt as well. The answer is a resounding yes, we will be staying on campus today. I guess those in BRR training either always A) want to hit the hills blessed to us by Raintree, or B) marvel at some really sweet 70’s style architecture. Regardless, this one was going to be an ole’ fashion bootcamp beatdown with the apparatus given to us by SCMS.
TR style ominous disclaimer given, and off we went.
Mosey down to track, run half lap with backward run, side-straddles L & R, headers, then mosey to the center of the pitch for COP.
Mtn Climber x 25
Squat hold x 11?
SSH x 25
IW x 20
Partner up, size/speed is of no consequence, mosey to one side of the pitch, line up.
P1 runs the width of the pitch, does called exercise
P2 does called exercise awaiting P1 return; flapjack
First round
P1 – CDD x 30 (3 rounds)
P2 – LBC
Second round
P1 – Dive-bomber merkins x 10 (3 rounds)
P2 – Dollys
Third round
P1 – TGU x 10 (1 round)
P2 – H2H
Mosey to baseball field bleachers, with partners
P1 – 30 dips, 20 step/jump ups, 10 derkins
P2 – run up sidewalk, up stairs, and down trail behind Field 1 and back to bleachers; flapjack for a total of 3 rounds
Mosey to outfield of Field 1 for Triple Nickel
Shallow center – diamonds
Fence – wide-arms
Run between, five times through
Mosey out of gate, pull a Kate Bush (running up that hill), to the lot. One minute remaining, burpees until completion
Done.
Memoirs
I’m usually pulling into AOs close to 5:30, so I miss a lot of the goings on pre-workout. The action and thought of defecation is pretty funny to me, so today started out awesome. #thanksSG&FE
TR was form police on the dive-bombers today, noting that my hip flexors must be out of sorts. One needs thrust to complete the exercise correctly #poormansTonyHorton. Either way you shake it, those things suck, as do TGUs, which are kind of like a reverse burpees. The TR and Fireman Ed team chose burpees instead. #EdRooneybacks
Lots of guys crushing it out there. On the trail repeats, TL and Witch Doctor were blowing by me like a fart in the wind, with TR, SG and Chin Music also swift. Header, Dolly, Butter, and my pahtna DK seemed to be laying it down in the other group.
Good to have Telemundo back out today. He said he was in town this week, so why not come back out! Good on ya.
Also good having Vida out today. He was FNG at a tough Kevlar workout on Friday; and like Ratt, he’s Back for More.
Q fail on the voice recorder phone thingy, I think I got everyone though. #steeltrap
It’s always a pleasure leading the DV pax…thanks to SG and Dollywood for the opportunity.
Thanks SG for embarking on taking us out today.
Announcements
Sign up or donate to F3Golf. Time change to 9am on Friday 7/29
F3Dads this Saturday; 7am Col. Beatty Park
F3 sponsored soccer team to scrimmage Charlotte Eagles on 7/9; see Bodybag if interested in playing.
22 PAX took the #DRP and posted at Swift on Tuesday morning despite warnings of longer intervals and tiny little hills. What the PreBlast lacked in pace guidelines, it made up for in endless intervals to program into your wrist computer and confounded at least 2 PAX (#QFail).
The THANG:
Moleskin:
Announcements:
The Thang,
the clock struck 5:30 and we were off. We headed over to the parking lot across from the vine for a little warm-up and a short disclaimer.
The following was completed in cadence.
20 x SSH
20 x IW
10 x Merkins
Then we headed over to the pond with the waterfall and the bridge (with a stop for 10 body builders IC):
At the lake we completed 5 laps of the following:
Run up the grass hill and complete 10 merkins then back down the hill to the sidewalk.
Continue around the pond on the sidewalk and do lunge walks between the 2 park benches.
Then up to the top of the stairs for 5 burpees then go back down the stairs and back to the hill.
Next we partnered up and one partner completed Merkins and the other ran up and down the hill. Flapjacking until we reached 100 combined merkins.
Then we moseyed back towards the AO via an Indian run with a couple of stops for mary.
The Moleskin,
So with some great directional help from Mic Check YHC took the long way to the elusive lake. The PAX were all pushing hard and it was great to lead at bagpipe again.
As always it was a pleasure to lead a fine group of men.
I had almost forgotten I had the Q in the morning, so I was scrambling in my head late Friday while I was riding White Water Falls with my two sons, one who was having his 8th birthday. I was trying to think of something simple, hard, and repeatable. AMRAP. Here is what we did.
Jog around front of school.
COP
20xSSH
20xIW
20XMerkins
The Thang:
Follow me around the school as I point out what we are going to do at each station. Start at the playground and repeat the following as many times as possible.
10 pull ups
Jog to small track
Bear crawl short distance across and run to the trail in the woods.
40 dips
Run the trail, and come back for 20 derkins
Head over to the logs for 20 pistol squats on each leg
Run over to the blocks and grab a block for 40 curls.
Rinse and repeat 4 times.
Circle up for some Mary called about by Joker and Squid. Then when I got there, 10x can opener on each leg.
Moleskin:
I was struggling all morning from dehydration. I got a leg cramp at 2am and I knew it was going to suck. I thought beer was good to get hydrated, but apparently not. Having a few Friday night never helps. I could have sworn at least the carbs would help. Anyway, Joker, Squid and WD kept pushing the pace, while OT and Huggie kept trying to lose me. I definitely hold the record for the slowest obstacle course race. Each lap was 0.80+ miles, so we got a total of 3.8 in including the warm up. Nice work fellas.
Showed up @ 5am for the Pre run when one car crawled into the lot. Out popped an 18yrs old FNG who asked “is this F3?” I said “sure, let’s go run 3 miles!” When we returned this is what we did…
Warm up by running to spirit rock and back. 10 burpees / 25 KB swings / 10 burpees. Repeato!
Partner up w your bells and grab 1 tire. P1 runs around track with tire over head. P2 does swings until P1 is finished. Flapjack. Repeat w goblet squats, snatch’s, and cleans.
Farmer Carry w partner to top parking lot by hill.
Bottom of hill P1 does swings. P2 runs up hill w tire and does 10 Merkins, runs down and Flap jack. Repeat all the way down 10,9,8,7,etc.
Farmer Carry w partner back to lot and return tires.
5 min of Mary. Flutter press w KB X 15, Mason Twists w KB X 10, Lughanis w KB X 15, lbcs w KB X 15
COT
Great work by everyone! I got to admit the nerves were knotting up my stomach as this was my VQ @ Skunkworks even though I’ve been coming for 3 years. Thanks for the confidence Fletch and Harley!!
I quickly called an audible on the first excercise as the original plan was to do 8 laps around the track w the tire. I stopped at 4. Shoulders were smoked!!!
I was a little disappointed in the lack of chatter by Spackler today. I intentionally partnered w he and Goodhands thinking I’d get some laughs in today. Nothing – no material what so ever!
Good group but a bit quiet – maybe O2 deprived? Thanks for the opportunity to lead you guys! Always a pleasure!
Request for prayer for Destiny as he is in the hospital.
On a perfect June morning, 18 pax (including 1 FNG) converged on Base Camp for a very unoriginal Weinke by a very grateful Q. YHC began his F3 journey 52 weeks ago at this same AO, so the plan was to relive that suck.
The Thang:
Warm-up jog around the parking lot with butt-kickers and high knees, waiting for Adobe to roll in. He was a little later than normal today, so off we moseyed to the football field.
SSH x 26
IW x 26
Enough warming up, let’s get to it:
Jack Webb: went to 7 merkins, 28 air presses
Jack Webb Abs: went to 5 H2H, 20 LBC’s
Just for fun, we did 8 merkins and 32 air presses before taking a cool-down lap around the track in preparation for the main event.
Circle back up in the center of the field and break into 4 groups for the Starfish:
5 burpees in the middle
Four corners: 10 merkins, 15 squats, 10 CDD’s, 20 LBC’s
Once you go to a corner and complete the respective exercise, come back to the middle for 5 burpees. We did this for about 20 minutes and each group should have gotten in about 3 full rounds (around 65 burpees). Torpedo led the flutter (x15) while we waited for everyone to finish.
Mosey on up to Semi-Gloss’ morning office for some People’s Chair: one minute wall sit; recover. One minute wall-sit with 50 air presses led by Fireman Ed (big mistake).
Finish off with some Mary:
Dolly x 20
Freddy Mercury x 20
American Hammer/Russian Twist x 15
Rosalita x 20
30 LBC’s OYO
Finished off with one minute of plank (Fireman Ed has terrible plank form)
Time
Moleskin:
Making up new exercises is overrated. YHC is a firm believer in stealing ideas from other people. The starfish was the main event on my virgin post, and it was the worst thing I had ever been through. YHC was fat and completely out of shape. Now: in much better shape and a little less fat (pizza and beer have something to do with this). Needless to say, everyone, including YHC, did much better this time than I did that morning a year ago. Strong work by all, especially Knight Rider and Hannibal. Very impressed by Chin Music, and Crayola – even thought they’re fairly new, they kept up darn well. Also found out I live about a sand wedge away from the Once-ler. Good times.
Thank you to Simba and myself for letting me lead. It’s always very exciting and very humbling to lead the men of F3.
Announcements:
Southern Discomfort – October 22. Margo and Gerber are co-Q’s
F3 Golf – July 29th at Old Sycamore
7 loyal PAX posted this morning. We followed instructions to the T, kind of. Read about it here: http://f3nation.com/2016/06/20/sofawib-pb-the-grocery-list/
In short, Chadwyck Farms mile to start.
-5 pullups, 10 burpees, 15 decline merkins, 20 Mtn Climbers (L/R = 1), 25 dips, 30 Freddy Mercuries (L/R = 1)
-Run to entrance to school, stop sign (at Rea Rd) and back. Rinse & Repeat until time’s called.
Run reverse Chadwyck Farms – outro.
Missed 1 on accountability above. Sound off in the comments.
NM:
@Kirk is back. Foot’s healing and he’s gunning for the front.
@Sledge is 13 and out every week. Strong work. Thankfully, we didn’t have @RunPrancer out there with his Run DMC music, educating and maturing Sledge one lyric at a time.
Grocery List was just that, a long list. Like cabbage or that can of chicken noodle, or was it broth?, soup, the PAX were forgetting (#CoughLeavingOut) burpees left and right. #SelectiveMemoryLoss
Lots of PAX not out this week. Either Fast Twitch has dealt a death blow to our numbers or fartsackers-R-us took over. Regardless, good to workout with those who were there.
Same bat time/channel next week.
Strong numbers at the Twitch this morning. Weather was good(ish), per usual, day-glo yellow was the color of choice today with a few dudes shedding layers along the way. Preblast went out yesterday so everyone a few guys knew what was on deck. Hill repeats on two of the tougher pitches around with a few lower-body focused exercises between.
The Thang:
Head south on Strawberry to the bottom of the Coburn half pipe.
Triple Nickel up west side of the pipe (direction heading towards Bevington). Top: Good Mornings/Bottom: deep squat
Continue towards 51 via Coburn/Cary Ridge. Regroup at 51 SSH x25IC.
Left on 51, Right on Clavemorr Glenn into WhiteGate. Weave your way to the base of Lauren Conrad.
Triple Nickel up the southern face of #LC (the steep side). Top: RDL left leg/Bottom: RDL right leg
Chaos and mutiny ensued with 3 minutes left. As the pack coasted into Strawberry following the return trip from #5Knollz, several guys veered towards the parking lot. Some half-hearted shouting and encouragement rallied the group for a quick AYG down Woodfox. Around a dump truck. Through traffic. Backwards.
Moleskinny:
World Record CRs?: Both hills hit Strava segments today, no CRs were observed. Gerber blistered up Coburn West on his final ascent for a solid 5th place finish, just shy of @Stumpy’s smokin’ 4:10/mi pace CR. @Honeybee’s CR on the #LaurenConrad was safe today too. @TL gave a strong effort, but fell a mere 22 seconds shy of the top spot on the 0.1mi segment.
Unbdoubtedly some heavy legs out there today for guys posting at the Horse yesterday. Strong work from top to bottom, lots of speed and endurance coming along early into BRR season.
Always enjoy and appreciate the opportunity to lead Tuesday’s signature workout.
COP with Disclaimer given-
SSH x 20 — 5 Merkins OYO
IW x 20 — 5 Merkins OYO
LSS x 20 — 5 Merkins OYO
mosey towards the pavilion
Rd 1: 15 decline scorpion merkins/15 Dips/15 donkey kicks
Rd 2: 10 decline wide scorpion merkins/10 Dips/ 10 donkey kicks
Rd 3: 5 decline diamond scorpion merkins/5 Dips/5 donkey kicks
mosey to the gate
Split group in 2 –P1 sprint to end and back while p2 does
bomb jacks x 100
low slow squats x 100
mosey to parking lot
7’s Burpees/LBC ladder (6 burpees–1 LBC)
start at the end of the parking lot, stopping at each street light
6 burpees- 1 lbc’s run to the tree
5 burpees=2 lbc’s run to the tree
4-3,3-4,2-5,6-1 and done
Plank for 6’s
Mosey to the side of the pavilion
Peoples chair with each PAX giving a 10 count each
up to 130
People Chair with 50 gator lifts
Russian twists with stones x 25
“Hands of Time”
PAX –heads towards the center feet out in a large COP
10,45,60,90,60,45,10
Finish out with some
Rosalita, Dollies, Pretzel crunches and Freddie Mercury
Thanks to Nomad for taking us out in prayer, Special prayers for Glass Joe and his M on the upcoming tests, may the Great Physician surround you both through this time.
Disclaimer
SSH x 20 — 5 Merkins OYO
IW x 20 — 5 Merkins OYO
LSS x 20 — 5 Merkins OYO
Mountain Climbers 30
Merkin ring of fire
circle up facing each other, all PAX begin in plank position
each PAX does 5 merkins one at a time around the ring
3 point run
stairs and back, building and back, stop sign and back
GRAB a partner and a LINE –Plank walk 3 lines
5 wide, 5 diamond, 5 regular merkins,
10 LBC on the way back
Mosey to the side lot
Partner up for THROW DOWNS
5,5,5, then 10,10,10, then 5,5,5
Vacation island Suicide
run to each island and back to start
Merkin Millipede back to the center
Indian Run around the whole square
Short course cut through if needed
Grab the wall road side of building for BTTW
hip slaps or mt climbers 10
Mary called out by PAX
Dying Cockroach x 15
Pretzel Crunch x 15
Freddy mercury x 15
Definitely some Q fail going on with the explanation of the Merkin Millipede but practice makes perfect so we will keep trying to get it right until the burn becomes unbearable!