10 Pax showed up in the “gloom” and gained some weight.
Quick Warm COP and Disclaimer in the parking lot:
20 SSH
20 IW
21 Mountain Climbers(Q Counting Fail)
10 Side Lunges
Pax become acquainted with a pair of bricks they’ll be carrying the remainder of the hour.
Edward Brickhands Mile:
Pax run the half mile from the launch point to the gazebo in the woods, pausing for 5 squats with bricks above their head at each light post(~15 light posts)
One Niner led the pax in fluttah kicks as we waited for the 6.
Run the half mile back to the launch point substituting 10 brick curls at each light post. FH led the pax in some mary waiting for the six.
Mosey to the center of the soccer field for some Jack Webb
1 merkin 4 presses, 2 merkins 8 presses,………11 merkins 44 presses.
Rosalita X 30
Mosey to the side of soccer field and lunge walk the entire width a brick twist with each step.
Bear crawl across half of the field *
Pax lineup in plank. End pax does Over/Unders with bricks. We traversed 2 fields and everyone got 5-6 turns making their way through the line.
Mosey up to the school(with a crawl under the trailers) for some people’s chair work.
30, 40, and 50 sets of curls and over head press.
20, 25, and 30 sets of front raises and side raises.
Back to start for 10 man maker merkins.
COT
Moleskine
YHC was unsure of how many bricks would be needed with numbers of this fluctuating. 44 bricks aren’t very expensive but still a little over zealous. It sounds like numbers were down across all of SOBland so no offense taken.
The brick weighted bear crawls were planned for a specific pax who wasn’t present today. Maybe next time.
We did a lot of shoulder work today.
Thank you to Pebble for providing the opportunity to lead. It was fun to finally Q a workout at this AO without KBs.
Announcements:
Whetstone mentorship program is starting to match folks. Still a chance to sign up.
HDHH at Brazwells Ballantyne tonight at 7:30.
Midsummer’s Eve Run at 7:00 at Broken Egg Cafe(next to Brazwells)
Service Project at Anne Springs Greenway at 9? on Saturday. Picnic to follow.
27 Men showed up for Hills on Flag Day. Not “The Hills,” Lauren Conrad might be the pretty new face around here, but the old stand by of Windbluff never disappoints and always leaves you breathless.
The Thing:
Run to corner of Windbluff and Raintree for IW’s and plank for instructions:
Run to bottom of Raintree 10 Romanian Dead Lifts each leg. Run up to Cul-de-Sac on Smoker-ise for 10 RDL each leg. Run to bottom of Windbluff for 10 RDL each leg. If you’re faster then keep running up and down Windbluff until the six is in.
Repeat-o with 15 squats in lieu of RDL’s.
Muster at the bottom of Windbluff for AYG to the top.
Run over to Rising Meadow for a few climbs up to the crest of the hill.
Mosey to Woodfox and AYG to Strawberry. Finish with a couple of gassers in the parking lot.
5 to 7 miles depending on pace.
Moleskine:
It was hot this morning and a big crowd went metro and went metro early. Lots of laundry left on the corner of Windbluff and Raintree. Thin Mint made the old rookie mistake and tried to keep pace with Fraiser. It lasted about a mile. He crushed the rest of the course, but I haven’t seen anyone keep up with Fraiser for too long. The usual crew of Brady, Gerber, Turkey Leg and Hairball up front with Madison, Margo, Baracus and Haze not far behind – all strong work.
Geraldo, Bus Stop, Iron Sides, Utah and Retread are paying their dues and getting faster every week. Keep up the great work.
As for Bounce, Spackler, and Semi-Gloss. I feel like these guys are Lance, Rico and Lenny (the three copies of Michael Keaton in Multiplicity) where each copy is just a bit more disturbing and off-beat than the last one. I am not saying which one is Lenny (#4) but you all have a guess at it.
So run, you [PAX]… RUN! Tell all the other [PAX] the [BRR’s] comin’!
You tell ’em [the BRR is] coming… and [hill’s] coming with me, you hear?…
[Hill’s] coming with me! – Wyatt Earp
Video Link to movie quote – jump to 3:39
At 0515 on Tuesday morning, 15 PAX shook off the slumber of the night before and heeded the warning that the BRR was coming. And we all know what fun stuff the Hills had in store.
The THANG:
Moleskin:
16 PAX mustered for another episode of SOFAWIB. Several were shirtless not long after the starting gun went off. Those that were followed Iron Mike in usual fashion.
The Thang:
At OPE playground:
NM:
-Kirk is wading into the water after a month on IR. Welcome back.
-Run Prancer handed over the whistle this morning to Swiper. Kirk and Swiper will now get back to planning world domination via SOFAWIB.
-Sledge was hustlin’. 13 years old and crushing it. Atta boy.
-On the outro run, Run Prancer was running alongside red-shirt-guy (Wolfman?). With little to no heavy breathing, they were talking about dollhouses and new casserole recipes. #hustle
-One Eye maintaining his image with 1 of his 300 head bands and his combat gloves.
-Hops was out there today for his SOFAWIB maiden voyage. He left with mulch in tow to show for it.
-TClaps to Kirk for the take out.
-Send some prayers up for McGee’s mom. Bad diagnosis of cancer and she needs the Sky Q right now.
-Strong showing this morning for SOFAWIB. Let’s keep the momentum going. Let’s hit 20 next week. Send an email, text someone, tell a friend. Make history.
I wanted to spend the day on the soccer field and it was closed. Being the stellar Q, I am I move things to the Premier lot (not deck). This would be my undoing. Details to Follow.
COP
SSH x 20
IW x 20
Mountain tapper (Mountain Climber/Shoulder tap) x 20
Alabama A$$kickers – 20ish
The Thang
Three Exercises Pike push-up, Curb dip with leg extension, Glute March
Round 1 – 40 reps each, take a lap around the lot
Round 2 – 30 reps each, lap
Round 3 – 20 reps, lap
Round 4 – 10 reps
2 Exercises
Merkins & Sea Turtles
40, 30, 20 & 10 reps (or as many as possible within time)
Indian Run back to home
Moleskine
As I mentioned, I originally wanted to do the exercises on the field with a shorter down and back after each set. Going around the lot took too long and most guys couldn’t finish. (Q fail.) On the plus side, I think most enjoyed the pike, curb dip and glute march. The plan was to work some lesser used muscles including back, core and glutes, The Alabama Asskickers and Mountain taps were not as popular. (My counting was not helpful.) All in all, not a lot grumbling and most guys were making an honest effort to maintain form. Always a pleasure to lead!
Note: The following announcement does not affect F3 Dads workout at Col. Francis Beatty Park which will meet at the normal place and time at the baseball fields.
However, the SOBDads workout at the Bull Ring is cancelled on June 18. Meet at Anne Springs Dairy Barn instead (see below).
#F3Dads would like to invite the men of F3 to join in a community service event at Anne Springs Close Greenway. Many of us enjoy the trails of Anne Springs on a weekly basis and now is our chance to give back. The Anne Springs volunteer coordinator has created an opportunity just for F3’ers and 2.0’s (age 2 – old).
You don’t even need to have a 2.0 to join in the fun! Everyone’s invited! Let’s show them what F3 is about and show the kids what it means to give back to the community in a big way. The goal is for 30 to 60 men and 2.0’s to join in the effort.
After the work is complete, we will have a picnic lunch at the Nature Center and venture down to Lake Haigler for some lakeside fun! Here’s the plan…
Saturday June 18
8:45 am – Arrive at the main Dairy Barn parking lot at Anne Springs Work Location
(mention you are with the F3 community service group for free entry)
9:00 – 10:30 am – Split into three groups and make a difference
Group 1: Clean up trees and limbs from the sides of the entryway
Group 2: Clean the entry sign area and lights leading down to the Dairy Barn
Group 3: Repair the gravel road where it has washed out over the winter
10:30 – 11:00 am – Clean up our tools and mosey/drive to the Nature Center (Picnic Location)
11:00 – 1:00 pm – Enjoy a picnic lunch together at the Nature Center and Lake Haigler
Note 1: M’s are welcome to join in the fun at the Nature Center/Lake Haigler. Just have them mention they are with the F3 group to get free admission through the Lake Haigler gate at the location in the link.
Note 2: For logistics sake, the picnic lunch is BYOE “bring your own everything” style (or sweet talk the M into bringing it later). YHC will bring some waters and the F3 Dads dodgeballs for fun.
Logistics:
Tools Needed:
If you are like me, you love what Anne Springs Close Greenway does for the community. To have a recreation area like this in our backyard is amazing. Let’s give back!
See you there. Email Honey Bee (jlevins9@hotmail.com) with any questions.
Please comment below or email with your RSVP so that we can plan tools and water amounts.
We’re stealing from our Metro brethren. Partner up. As usual, size/speed/Myers Briggs/dominant hand all matter.
At OPE playground:
If you feel so inclined, meet at the usual SOFAWIB HQ. Train leaves at 5:30.
Happy Gilmore: [to Chubbs] A guy your size, why don’t you [run The Wiggler]?
Chubbs: My Momma wouldn’t sign the permission slip. Said it might be a little too dangerous.
Happy Gilmore: Yeah, good call.
Run The Wiggler! You don’t need a permission slip! Corner of Foxcroft and Rothwood – 5:45 am launch. Tell your friends. Fellowship pace…
**Happy Gilmore
Swift will be on the hills this week. Specifically, in 400m doses. No watch programming needed. Run the 400m Hill at 1mile Race Pace effort (a.k.a. R-pace, Repetition Pace, find yours at http://runsmartproject.com/calculator). Recover down, Repeato.
Launch at 0500 from the Vine American Kitchen parking lot for extra credit warm-up.
Launch at 0515 from the Vine American Kitchen parking lot for the main event warm-up.
Launch at 0630 for F3-Timekeeper (3rdF) at Einstein Brothers bagels. Material this week for Chapter 2 of Crazy Love is:
For the 14 who posted: It was only the worst of times. No best of times to be found.
Tail 1: the smug doe who doesn’t even have the courtesy to raise its smug white tail to alert the rest of the smug deer that a fierce biped predator is approaching. [Deer thought bubble]: “Look at that sad creature coming up the hill. I am gonna sit here a minute and see if he collapses because I’ve never heard those sounds before……Nope, taking too long. I am going to eat those pansies over there.”.
Tail 2: Board shorts as jock strap. That’s all I am gonna say.
Kirk on Q next week and he promises to stay away from….you know. #DingDangDong.
Sound off if you feel the need.