The Q is wide open at #F3Dromedary – sign up now! http://www.signupgenius.com/go/10c0d4baeaf29a46-dromedary
The VSF was planted and 8 PAX headed off into the gloom at 0530 from Marvin Ridge HS. Wait, here comes 1 more getting slowly out of the car. Wait, here come three amigos late to the party. After a long mosey, let’s circle up in a side Courtyard for this week’s edition of #F3Dromedary.
The THANG:
– Imperial Walkers ICx15
– Low Slow Squat (butt touches calf) ICx15
– Mountain Climbers slow (probably has it’s own name, for this is an exaggerated slow stretching exercise), ICx15
Run to Middle School Entrance and do LBCs until the Six arrives.
Count off into threes – 1 & 2 stay put, 3 goes across flag pole to other side of the loop.
Begin – 1s Watch. – 2’s start running around loop towards 3s, 3s start an exercise when the 2s take off. Once the 2s arrive, 3s go run, 2s recover, and 1s start the exercise. All groups keep it going until you have done each exercise at both points of the loop.
– Hand-release Merkins,
– Diamonds,
– Carolina Dry Docks
VERY Short mosey to the middle school awning. Explain that we’ll do each exercise for one minute, recover briefly while Q demonstrates the next exercise, and then complete next for 1 minute. The exercises are:
1) Inchworm Plank – walk hands out (keep legs straight), 1 pushup, walk hands back
2) Burp-Mountain Climbers – 5 each leg
3) Curtsy Lunge Hop – right foot diagonally behind left hip, drop to lunge, explode up, 30 sec each side
4) Scorpion Fighter – Derkin position, swing bent knee under to opposite shoulder, back up and around, 30 sec each side
5) Side Plank with Leg Lifts – 30 sec each side
6) Maktar Jai – 30 sec start each side
7) Lateral hops into runner position
8) Windshield Wipers – on back, arms spread wide, palms down, knees bent 90 degrees
9) Plank rotation to side – elbows stacks horizontal, hand on hip
10) Single Leg Deadlift – switch to other side after 30 sec
11) Marching Bridge – on back, knees bent, lift into bridge, pick up one foot at a time knee toward chest
12) Superman Plank – 6 count, right hand up on 1, left leg up on 2, hold 3,4,5, down for 6, other side.
Explanation about exercises: http://running.competitor.com/2014/07/training/book-excerpt-build-your-running-body_109459
Long mosey back to cars. Heels to Heaven until 6 arrives. DONE!
Moleskin:
Announcements:
Carried the substi-Q this week as Gummy continues to rehab a bum foot. Was a little weary of this one as a certain basketball game tips at 9pm (actually like 9:12), and a shortened slumber turned even shorter as YHC had trouble sleeping, being heavily perturbed with that pathetic final four minutes of the game.
Anywho, I digress, three other men decided to join me in this cold clear sky gloom to slay the starfish.
COP
SSH x 20
IW x 20
MC x 20
Squat hold (Eddie the Eagle) x 5
Here’s the Thing
Starfish
Corner 1 (far corner of practice field by parking lot) – Dive bomber merkins x 10
Corner 2 (outfield fence post of baseball field right by bball court) – Jump squats x 20
Corner 3 (railroad ties by batting cages of field 4) – merkins of choice x 20
Corner 4 (outfield fence by field 5) – jumping sister mary katherines x 10
Home base (playground) – Dips x30
Covered two rounds of this, swapping dips for pull-ups x 5 (supine x 10) after first round
Changed up exercises after second round to:
Corner 1 – LBC x 30
Corner 2 – Dolly x 30
Corner 3 – Flutter x 30
Corner 4 – Rosalita x 30
Made it around 1.75 times during this circuit
Hit the practice field for AYG down and back
done
Thoughts/Observations
I’m not going to say anything more about the game…I’m just not. Other than it was pathetic. Let’s keep it G rated.
Anyway, I had plans for some three man grinders, but with four, had to audible and the starfish it was. We ended up covering some ground as Buttermaker’s handy dandy GPS had us at 2.6…not too shabby.
Buttermaker and Marge were pacesetters as you would imagine, and Nuke was killing it on the pull-ups.
Nuke also has pretty good case for renaming a squat hold to Eddie the Eagle, as you look like a ski jumper in a tucked position in squat, and then explode up out of it upon take off.
Great group out there this morning hanging together, pushing one another.
Nuke, thanks as well for taking us out, brother.
Until next time, after some really good REM.
At 0515 on Tuesday morning, 7 men rolled out of the lot at the Vine American kitchen without a care of the overnight monsoon, or that there may be ice, but soon discovered an empty canvas on which to unleash some speed.
The THANG:
Moleskin:
Announcements:
16 Men picked the right day to show up at Anvil, so we did some work.
Mosey from new parking spot to old parking spot
Roaming COP:
8-Count Body Builders – IC (Yeah, just like that, we are into it.)
Hold plank and mention that the 1st station of our station work is in the Hot Box – Split Leg Squats and Derkins are the exercise.
Mosey toward playground
Flutters – IC, hold at 6 inches and note that the 2nd station of work in the playground is knees-to-elbows and box cutter (abs)
Mosey to rocks
Jump Squats – IC, hold squat – discuss the third station was to grab a big rock for Overhead Squats and Louganis.
Mosey down to Rea Rd entrance and backwards run up hill.
The Thang:
Run to Station 1, Hot Box, for 10 Derkins, 10 Split-Leg squats, each leg.
Station 2 for 10 knees to elbows and 10 box cutters
Station 3 for 10 Overhead Squats and 10 Louganis
Back down entrance hill, backwards run up, and 10 – 8-count Body Builders
Keep repeating cycle: Round 2 is 20 reps of each, Round 3, 30 reps, etc.
With 2 minutes left gather at rocks for some mosey/sprint combinations back to cars.
The Moleskine AKA: the stuff you might actually read. Maybe.
You have to bring it tough to Anvil, no doubt about it. So between that and Horsehead HC’ing I had to make it painful. See here’s, the deal. HH claimed my last Q at Kevlar was “Moderate FIA” level easy. Admittedly Kevlar wasn’t my best weinke and I have a brand to uphold. HH lets me know yesterday he just ate the top tier of a Whitman’s sampler and needed to sweat out some Nougat and probably some other highly processed food like substances. Time to bring it Anvil.
I could have brought out all the sandbags and plates for hairburners, but don’t want to be a one trick pony Q, always relying on the toys. Plus carrying around 500 extra pounds in your trunk kills gas mileage and who can afford gas these days? All that and I showed up at 5:28 so no time to pull out a bunch of gear.
Rachael and Mermaid pretty much crushed this one. Left everyone in the dust. New site Q’s McGee and Lobstah Roll gave a solid chase but they were 8 lengths ahead when Lobstah pulled up lame in the 2nd round. Hope the knee gets better Lobstah. Blazing Saddles, Lorax, and Jamboree weren’t far behind. Hops, Horsehead, and Purple Haze were farther back with HH mumbling something about maintaining proper form. Appeared that most got half way through the third round and Mermaid and Rachael were a good ways into Round 4.
Great work men.
Apparently the men over at Death Valley tried to creep up on the otherside of the AO while we weren’t there. Didn’t see them, otherwise we might have had to have an old school gang fight. In my mind it sounds tough, in reality it would probably be more like Michael Jackson’s “Beat It” video with solid dance moves and awkward stare downs.
Thanks for joining me out there,
Alf
Thanks to Hops for the send-off. Very well done indeed.
Announcements:
March 5, F3 is 5 party.
SOB Balrog CSAUP on 3/12. Sign up on weekly newsletter so they can get headcount. Mileage options very from suck to suck real bad. Go for suck real bad.
When: Thursday 2/18 at 5:15 a.m.
Where: Launch point for #DaVinci – Blakeney Shopping Center at the fountains, next to Bravo
What: “Black Diamond”
Pebbles did a good job detailing the point of Black Diamond workouts in his original preblast. Check it out here: http://f3nation.com/2016/02/03/pre-blast-black-diamond-sob-land-launch-2102016/. I’m honored to pick up the Q flag after our first BD of 2016 last week.
I won’t give away the workout here… just saying it will be a mix of running, bootcamp, and strength exercises that give everybody the opportunity to push. As always, the effectiveness of the workout will start and end with the PAX. YHC will call out some stuff, but the results will come from iron sharpening iron.
All F3 workouts are hard. Calling men together for a “Black Diamond” is just one more way to elevate our 1st F game: bust through plateaus, compete with other regions, and hit personal goals for races and competitions. If you’re down with all that, you’re down with this… All fitness levels are welcome… just come with the right expectation and let’s get after it!
SP
18 men including an FNG gathered for my last Q as the site Q at #F3TheMaul on this fine Wednesday morning. We mosed over to the parking lot on the side of the theater and COP was established. A proper disclaimer was given since we had an FNG with us. Welcome Ben!
COP: Slow merkin regular and wide arm x 20; Slow squat x 10. Enough of that warm up stuff.
Everyone was asked to partner up based upon size. We then mosed over across the street to the Thornhill neighborhood. We worked our way down the murderhorn and up to the lifting rock pile next to the Thornhill clubhouse. Each pair was instructed to pick a lifting rock. Once this was done the instructions were given. You and your partner had to carry your lifting rock to a series of pain stations. The stops were made of every cross street between the rock pile and Back Ridge Rd. That was a total of six stops. At each stop one partner does curls x 20 and the other partner does merkins x 20. Once at Back Ridge Rd you planked to wait on the six. A series of right leg high/left arm high and flap jack while in plank.
We ran all the way to the end of the neighborhood so we had to get back. So same deal on the return trip this time partner with the rock does squats x 10 and the partner without the rock does merkins x 20. Stop at the rock pile once complete and wait on the six. Plank while everyone finishes.
Mosey to the bottom of the Murderhorn where instructions were given. With your partner you are doing catch me if you can. The twist is the partner that is running has to run backwards up the Murderhorn while partner two does merkins x 10. Stop at the stop sign and do a series of plank variations waiting on the six.
Mosey back across the street and line up facing the hill next to the theater. Triple nickel. We did five jump squats at the top and five hand release burpees at the bottom. Once again you had to run the hill backwards going up. That would be just dumb running it backwards going down.
Time for seven minutes of mary. Started in elbow plank for one minute. Instructions were for each Pax to call out a mary exercise and lead it. I believe we got through six more exercises.
Done!
Moleskin: It has been a honor and great learning experience being a site Q at #F3TheMaul over the past year or so. I appreciate Madame and Mic Check for the opportunity to lead. The Commish and Wingman have taken over the reigns and helped us come into the technological age with spreadsheets and online signups.
We had a great group today. Some guys who have not been out in a while, some veterans, some Kotters and a FNG. Pop tart came up with a great name for FNG Ben with Band Aids. It was great having you out there and you came to the right place. You will get nothing but support. F3 has a wonderful way of making you feel accepted and wanting to be better in all facets of your life.
The intention was to be tough and not stop today. I do not believe we have explored that part of Thornhill before. It had a nice little incline when carrying a rock. I knew my forearms were burning. Some guys up front made it look easy. I believe it was Squid and his partner. Sorry it was dark and Cheddar and myself were near the back.
Running uphill is a challenge but running backwards is an equalizer. I believe one guy ran into the curve. Double challenge of running backwards and in the dark.
Announcements: Anne Springs picnic and hike this Saturday.
Balrog sign ups are active. We need to know how many to plan for. There should be no excuses unless you are out of town like me. There are all mile options which means everyone can do it. The 2nd F is the best part of this stuff. No one gets left behind and there is no trophy for finishing first.
Don’t forget the F3 gala on March 5th. I know ticket sales are brisk in our part of the world. We need to represent since we were one of the first secondary sites to launch.
That is all. Enjoy your day.
It was a relatively warm but wet winter morning. There, five little puppies 19 men dug a hole under the fence passed the gates of SCMS and went for a walk mosey in the wide wide world. Through the meadow gates they went, over the bridge down the road to 51 and past the street lights (stopping for escalating burpees at each – 1-10), across the green grass sidewalk and up the hill, one after the other with your partner.
And went they got to the top of the hill, they counted themselves did 22s on the fencing beside Davie Park with dips and derkins. But one little puppy wasn’t there.
“Now where in the world is that poky little puppy Semi Gloss?” they wondered. For he certainly wasn’t on top of the hill. He wasn’t going down the other side. The only thing they could see going down was a fuzzy caterpillar lady walking a dog. He wasn’t coming up this side. The only thing they could see coming up was a quick green lizard car going 80 mph.
But when they looked down at the grassy place near the bottom of the hill, there he was, running round and round laying face down, his nose to the ground.
“What is he doing?” the four eighteen little puppies men asked one another. And down they went to see, roly-poly, pell-mell, tumble-bumble, till they came to the green grass; and there, they stopped short.
“What in the world are you doing?” they asked.
“I smell something!” said the poky little puppy Semi Gloss.
Then the four eighteen little puppies men began to sniff, and they smelled it, too.
“Rice pudding GROSS!” they said.
And home to Calvary they went, as fast as they could go, over the hill, up the road, through the meadow left on Rea, and under the fence to entrance 3. And there, sure enough was dinner 7s with backward running, jump lunges, and jump squats waiting for them, with rice pudding 33s with LBCs and Flutters waiting for dessert.
But their mother was greatly displeased. “So you’re the little puppies who dig holes under fences!” she said. “No rice pudding 33s tonight!” And (before they could finish) she made them go run straight to bed back to SCMS.
But the poky little puppy Semi Gloss came home back after everyone was sound asleep finished with bonus Mary.
He ate up all the rice pudding and crawled into bed fell over on his back as happy as a lark.
Moleskine
YHC has either been reading too many children’s books lately OR SG looks like the poky little puppy. Maybe a combination. Anyway, that little bit of plagiarism creative writing mostly covered the workout. And, some of it is mostly true.
YHC was is feeling a bit under the weather, fighting a cold…so calling cadence was not an option today. Instead, opted to go with simple combination exercises targeting different areas: burpees to warm up, dips / derkins (upper), lunges / squats / backward run uphill (legs), and LBCs / flutters (core). And we ran a little bit.
We had to cut the 33s short due to time – and not because Dollywood was about to lap me. I just don’t want anyone to get the wrong idea on the rationale there. Most pax arrived back to SCMS near 6:15, where Stone Cold led some OT Mary that hopefully made up for the shortfall.
Partnering up was for two reasons: 1) Knew we were covering some ground (3+ miles) and going to spread out, and partners make it harder to drop someone. 2) Dumbocrats were planned for the run back #equalopportunitysuck, but we ran out of time. Another day, I suppose.
General observations: Witch Doctor has at least college level DB back peddling skills. He was flying on the backward runs. Dollywood was out front on the 33s – may have caught Bushwood on the run back (6:30 pace I hear). Puddin’ Pop becoming a runner??? Wolfman was there – still alive – and he didn’t leave early. Win win win. First time, I think, seeing Back Office since he ran a marathon for our BRR team last year. Appreciate the help provided by Busch, Bushwood, Stone Cold, and Semi to keep us mostly together.
SG – Thanks for the keys today.
Nine Wise Men showed up at The Charge to see if they were #wickedsmaaht. It turned out they were, and they are also in pretty good shape.
We set off as the LIFO’s rolled in, and circled around the upper lot, then gathered at the stadium for some COP: SSHx25, SquatX20, MerkinX15, MCX20. Mosey to the bleachers to visit the 1st wise man: 10 dips/10 derkins on the bleachers, then run up the stairs and across, then down the next set of stairs. Repeat until you get to the far end of the bleachers, then run up the steps, and down the back stairs to the back side of the stadium. Run back to the upper lot to visit the 2nd wise man at bear crawl alley. Bear crawl through the cones and plank until the Pax is done. Mosey back down to the track to visit the 3rd wise man: 5 Burpees, run a lap stopping at the far end for 40 Plank Jacks, 5 more Burpees at the end. Repeat 2 more times for a total of 3 x 3 = Nine Wise Men.
Flutter x 20, Dolly x 20, Mactar Jack x7, 10 ct, Mactar Jack x10
Mosey to COT
Great work today, always an honor to lead the men of The Charge.
Thanks to Tesla for leading us out in prayer
Aye
All PAX are welcome to join for a great 2nd F opportunity to include the M’s & 2.0. Bring the family for a hike (DISTANCE OF YOUR CHOICE) and picnic. We shall converge at Noon, hike for an hour and then enjoy some quality 2nd F time. There is a $5.00 per adult charge to get into Ann Springs Greenway. See below attachment for directions.
***SHOVEL FLAGS ARE NEEDED, PLEASE BRING ONE.***
Time: 12-2pm
Location: www.ascgreenway.org
Fee: $5.00 per Adult
What to Bring: Hiking gear, picnic, soccer ball, football, shovel flags
Lame title because I’m not feeling too creative right now. But, I’ve still got EEs hairburner plates so why not use them at Thrive for the first time.
Mosey to the side road beside the parking lot.
COP
SSH IC x50
IW IC x10
I walk to the side of the road and pull out the quasi-hidden plate. Instant groans.
Hairburners down the side road and then do the back road behind the soccer field until the stop sign. Merkins x10 for those not pushing the plates.
Once at the stop sign, we did light pole suicide runs. There were 6 light poles that took us all the way from the park to Hwy 74. This sucked on legs that just got done with hairburners. Pick up the 6 or Plank till everyone is done. Roughly 1.5 miles ran in this part in all.
And of course, we’ve got to get the plate back to the parking lot. Thus hairburners with 5 good form merkins by the ones not pushing. When we get near the parking lot, we grab the other plate and we’ve got 5 guys pushing two plates back to my truck.
Mosey to the backside of the building with the bathrooms.
TPC w/ air presses and Donkey Kick rotations. Here’s the reps we did: 25 aps/15 dks, 50/20, 75/25, 100/30, 125/35, 150/40. The crowd is absolutely smoked at this point. There was no rest, no recovery, just pushing through them.
Mosey back to parking lot for 4 MOM:
Dolly IC x50
Rosalita IC En Espanol IC x10 (You guys suck at Spanish so I had to end it early)
Extended round of Protractor with a lot of 6 inch high leg holds.
DONE!
COT
Thanks to Short Circuit for taking us out.
Remember Happy’s family and Glass Joe’s family in your prayers. Just pray, God knows the why.
Moleskine
– This sucked. It was brutal combos with each other that just absolutely smoked the crowd. The run following the hairburners was just difficult. Legs felt extremely heavy. The end with TPC w/ aps and Donkey Kicks was tough on legs that were absolutely tired already.
– Multiple reports of guys feeling nauseous/lightheaded/seeing white spots. #accomplishment
– On the run, I ran back to pick up Hoodie who told me that he thought about staying straight onto Highway 74 to end it all early. Would have been easier. That might be true but it would have been bloodier so thanks for not doing that. Not to mention we’d have sent Horsehead to notify your M and he isn’t known for sympathy.
– Nice work by all the guys though. I was encouraging most of you to try to push a 2nd time on the plate when it locks down on you the first time. There is a certain strength gained when the plate says no, your body says no and yet you force a yes. It’s a strengthening of the will IMO.
– Not sure where some fartsackers were at. Maybe afraid of the rain but then, it stopped raining right before we started. Maybe afraid of some running but then, we all need to run. #repent
– Happy told me before we started that burpees were tough on him. No worries brother, this was a burpee free Q. Looking out for you. Great job pushing through the pain out there. So encouraging to see you hitting that last light pole.
– Short Circuit and I both mentioned the respect we have for Lamont and that we hope that’s us at 55. Truly great effort out there Lamont. You are inspiring us even if we don’t say it.
– Hoodie wasn’t a LIFO but he was a FO of course. Always great to have you brother! Way to push through on that run and glad I didn’t have to fill out suicide papers.
– Thanks to Short Circuit for the running partner on that run. A #HIM I wouldn’t have met without F3.
Thanks for letting me lead.
Glass Joe