Who needs burpees to celebrate the New Year anyway? Well, McGee, that’s who. Having maxed out the burpee count for 2015 last week during McGee’s beat down, the PAX were promised a burpee-less Monday morning. With that comforting promise, 11 men ventured out in the gloom to tie a bow on another year at DMZ.
The Thang-
Head down to Camilla to Carmel Middle. Stop at the bus lot for COP.
SSH IC x 19 (yeah, that’s right 19)
Mountain Climbers IC x 15
Mosey down to the track for a climb up the old merkin ladder.
20 merkins at the goal line, run 100yd on track to opposite goal line, 19 merkins
Keep climbing all the way down to 1.
Mary while the 6 stepped off the last rung.
Mosey to the front lot. Lunge walk from the end to the middle median. Bear crawl from the middle median to the opposite end of the lot. Plank for the 6.
Mosey back down Camilla and down to the base of the hill at Brandermill for a triple nickel. 5 jump squats at the bottom, run the hill, 5 jumps squats at the top, repeat-o x5.
Run back to Church at Clt stopping at each speed hump and the stop sign for called exercises. 10 merkins, 10 squats, 10 squats, all OYO.
Mosey to the breezeway at the church and grab some wall. 15 dips OYO followed by 10 derkins OYO. Repeat the set, decreasing reps by 1. It’s a long way from 15 to 1 as the PAX learned climbing the ladder, so we broke for mary at 12. All IC 25 LBC’s, 15 dolly, 15 rosalita, 15 flutter. Back to the wall to repeat the dip / derkin set x2.
Mosey back to the launch for 15 jump squats, OYO. That’s a wrap.
Ye Olde Moleskin-
As always, an honor to lead the PAX today. Lot of strong work out there. Swiper, as usual, out front with Hairball and Margo right on his heels. Though he tried to turn the triple nickel, into a triple quatro. YHC almost audibled and went along with it. #gassed A burpee-free workout is a rarity, but YHC does not think any of the PAX were cheated. The blood is definitely flowing to start the week, as usual after DMZ.
TClaps to Snowflake for taking us out.
Announcements-
Joe Davis Run a week from Saturday, sign-up
Wednesday convergence at Anvil, usual time
Friday convergences at AG Middle and at Kevlar, check twitter for times
It had been a LOOONNNNGGGGG time since I had Qd at The Rock. Between training and bronchitis it had been a few months anyway. I was excited to be back and even more excited to have my brother-in-law, Jeff, come join us while he is visiting from Ohio. I told him where to meet us and expected him to come pulling in at 6:55, but instead he jogged it in from his hotel….3 miles. Impressive!! Has any FNG ever jogged in 3 miles before their first post?……check the record books, but I think we have a winner!!
Once FNG Jeff settled in and quick intros were made, we were off. The workout went like this:
COP/Warm-Up:
Mosey to the front of the church for:
Mosey to the front parking lot for The Beast (6 exercises, 6 reps, 6 times), including:
During the above we were interrupted by 10 lost 2.0’s searching for a better AO. It’s Christmas so we were happy to share our turf. It’s all about giving, right?
Mosey to entrance #1 (I think) of Calvary on Pineville-Matthews Rd. Time for speed bump mania. Partner up and flapjack with partner #1 doing 10 merkins while partner #2 does 10 jump squats. Keep running to entrance #4 (the hill off of Rea Rd):
7’s on the hill with CDD’s at the top and lunges at the bottom.
Mosey to the baseball field and grab a man size rock. Keep your partner and alternate said exercise while your partner runs to chosen lightpost and back. Flapjack:
Mosey to the hotbox for 15 reps, then 10 reps each of:
Mosey to original parking lot for Mary, including:
That’s a wrap!
Moleskin:
We covered over 3 miles! FNG GMO (by the way, he works for Monsanto, hence GMO seemed like the proper dubbing) covered close to 9 miles between run to, workout, and run from AO (yes, I offered him a ride back but he declined)…..again, check the record books!
The small group allowed for some great 2nd F as well. I learned Fragile is a rock climber (also impressive) and Boerewors was headed off to in-law paradise post workout in Maryland….good luck man! Gummy inserted his typical satire when needed, which is always appreciated!
Great work men! Thanks for letting me take the helm in this final Saturday of 2015! As always, it was an honor!!
Hopper, out!
Gummy, thanks for the great take-out.
With no formal Q on the schedule, and a big travel week for many Pax; YHC decided to shift the start time to 6am for the lucky non-bankers but extend the workout time for one solid hour. And of course the brick pavers were on hand! We have a even 16 so we broke up into teams of 4. First a quick grab of 24 bricks, and quickly mosey around the course for instructions:
Stations and layout:
Station #1 at back of the side lot at theatre: Hair-burners to cones and back.
Station #2 right past the HB cones: Man-maker merkins x 20
Station #3 at our usual hill: run up and down hill following cone pattern.
Station #4: run @ theatre (stay on the concrete/follow the map of the building): run up stair well at far end and down to stop sign at Elmstone.
Station #5 at hill behind Firebirds: Cross Elmstone and up the hill – 5 burpees up top – up and down twice.
Station #6 short jaunt back in parking lot in front of theatre: suicide bricks with partners.
Station #7 at the side of the theatre: Ppls chair; bricks raises x 50
So now you know the course. Let’s get started…right after a quick warm up – SSH x 10
Run course until time called
Relay Races with same 4 man teams:
– Suicide bricks. = Every 1 parking space – 2 teammates place bricks out/2 pick them up. Round 2: every 2 parking spaces; round 3 – every 3 spaces. Round 4 – every 3; Round 5 every 2.
Each member of the winning team calls a Mary exercise plus 1 wild card exercise.
Time.
No Moleskin – this was fun and I am sore. I enjoy trying to put together a different workout. Different workouts, but always using my paver bricks. Love those things! This is my 3rd Christmas with F3, and I’m so thankful for this organization and the men that I have the honor to work out with and lead. Thanks to Wild Boar for the perfect take out prayer reminding us what Christmas is truly about.
Ever wonder how many Pax can file out of a Clowncar at 5:33? Enough to triple the number of Pax, and change YHC’s workout! At any rate, after some SSH and a 10 burpee penalty for being late; we continued working ourselves for the remaining time.
– SSH x 20
– Burpees x 10 OYO
– IW x 20
It’s pretty hot this AM, so let’s get on our six on the wet pavement to cool off.
Legs at six inches. Hold. In fact, we’ll keep our legs up this entire exercise set.
– LBC x 20
– Heels to Heaven x 20
– Dolly x 20
Recover
Mosey to parked buses. Since every Wednesday during the school year we cannot use these as props, there’s no way YHC was not going to use them. Let’s call the next exercise the ‘Weaver’. Weave around each bus; every 4 drop and do 20 merkins. Weave around every bus.
Mosey to offset brick wall. Wall walk….nevermind. This is a fail and will never be tried again.
Mosey to front of middle school. Partner up. Partner one jump wall and up and around parking lot. Partner two does said exercise. Flap Jack.
– Squates
– Lunges
– Wall walk
Mosey around to middle school cafeteria area.
– 200 dips, 50 derkins, 50 incline merkins, 2 laps around track. Time called before all could finish. Fast mosey back to cars.
Moleskin:
– It’s not December; I don’t believe it.
– Welcome Elmer Fudd and G-String
– How many people live in Lawson?! All on the same street?
– Merry Christmas
Announcements:
– Joe Davis 5K and 10K. SIGN UP! NOW
– Informal workout in the Dirty South at Cuthbertson HS. Run by the Lawson boys. All 36 of them.
A few of the Anson PAX now has access to post BB’s to the F3 site, so we should be able to update weekly. We have been and continue to meet weekly on Saturday mornings at 7am for much needed torture time! As this wasn’t enough, we decided a weekday morning workout around 6am would supplement nicely; it is usually a Wednesday or Thursday, but this may change depending upon schedules. Meeting place is always Anson High School student parking area.
The Thang:
1st 30 Minutes: Viper (QIC)
2nd 30 Minutes: Bambi (QIC)
DONE!
COT: (Circle of Trust)
Thanking God for another glorious day in December to be able to do this. Flashcard took us out in prayer.
Moleskin:
This AO does not disappoint! Each week, we continue to find new challenges and obstacles that will get us beyond any comfort zone we may have. The sets of LSS X 100 made out legs feel like Jello, but know we’re getting better for it. The second half QIC also handed it to us with the full body work.
Each of us continue to get stronger and faster. We are noticing our recovery time between exercises is becoming less and less compared to the first few weeks of launching F3Anson. After a workout, we can actually carry on a conversation without puking our stomach up! Viper continues to be the heart and soul of the group, continues to lead by example, continues to be an inspiration to the PAX at the young age of 59…complete respect! Half Moon is shedding the pounds, around 10 so far and more to come; he has a strong mind and continues to push himself to failure at almost every workout…heart! Bambi and Gameboy, our younger members, are a breath of fresh air to the PAX. They already understand what it means to work together, encourage one another, and be accountable to your team. Flashcard just wants to get better…at all he puts his hand to. We continue to miss OMB and pray for his quick recovery. We all have been inviting others with the hopes that they too will ‘come and see’ what this F3 thang is all about. #getbetter
Humbly,
– Flashcard
Eight good men showed up to burn off the Christmas feast. Q had plans to oblige that included multiple ponds and a trip up Ben Nevis however, there may have been a little too much celibration on Christmas day and plans had to be changed to avoid some of the pax spilling merlott.
It all went down something like this:
Mosey to Loch Ness for the Warm-up
Mosey over to the Pond near the Bull Ring for Sevens
Some of the PAX at this stage looked to be in more pain than usual. Tolkien was the one exception leading the PAX. Also forgot to mention Tolkien did a pre-run as well (boy is dedicated).
Mosey to Ben Nevis, no wait lets play Stop Sign!
Started to mosey over to Ben Nevis (got about 100 yards) but its was a sad looking Pax so stopped to do 25 Russian twists in cadence while we waited, followed by 25 merkins in cadence. Situation did not look any better so cancelled the trip up Ben Nevis and decided to play “Stop Sign” and head back to the AO. Not sure in the end that was any better.
Rules of “Stop Signs”
The rules of Stop Sign (will think of a better name later) were:
I believe we encountered:
It was a good push to finish us out and got back to the car park right on time and about 3.5 miles under our belts. Personally my arms were on fire and Tolkien mentioned on twitter he had trouble turning his steering wheel on the way home. All in all great effort.
Wanted to mention Jewel who came out to join us from Raleigh and also thanks to Dolphin for being the time keeper.
Appreciated the lead.
Outback
15 Souls decided to get out of the fart sack the day after Christmas and start burning off the excessive eating yesterday with some early morning masonry work! I think I would be a little scared to have Kevorkian lay any real bricks with me though,,, seems the Ebola virus that he had for the last 6 weeks had hampered his counting skills:)
Warm up
50 SSH
40 MC
30 LBC
20 Forward Lunges
10 Merkins
20 Air Circles
The Thang:
Mosey over to the first station to do a quick peoples chair then happened to see some benches to get to work
10 Burpee’s
10 Heels to heavens
10 Box Jumps
Rinse and repeat 2 more times mixing in some Planking in the middle
Mosey over to the hill for an indian hop to the railing to mosey over to the bridge with a quick lunge walk across, of course we did some plank jacks while we all got caught up
Mosey over to the short wall to do some dips in cadence just for fun so that we could work our way to the brick and cinder block pile.
The work begins with a couple of small bricks
10- Arm Raises in plank (each side)
10- Arm Unders- in Plank (each side)
15- Single Single double arm raises (standing position)
Grab a cinder block
10 Calf raises (toes out)
10 Calf Raises (toes forward)
10 Calf Raises (toes in)
Shoulder Shrugs (x2 in cadence 10 count)
Drop your friend and mosey back to short wall to do a quick round of
American Hammers (30) and Supermans (15) in cadence
Moses back to the bridge for a quick frog jump OH WAIT slippery bridge (Q almost bites it) to a quick audible for a lunge walk across
Partner up of for a 40 Burpee/ Supine combination 2 sets of 10 Burpees each.
Mosey on back with a quick people’s chair with some air presses and a quick jailbreak back to call it a game
Moleskin:
In a busy season I am amazed/impressed/proud to be part of a group of men that are striving to get their priorities straight, men that want to serve their families, men who understand there is a bigger picture to our everyday lives. I appreciate everyone that comes and takes the time to push themselves and grow into a stronger, better, more humble version of themselves. As one of the local site Q’s, I can only begin to tell you how I appreciate the leadership and guidance that Snowflake, Ice, and Dasher provide, allowing guys like us to push ourselves to challenge each other, to sharpen each other to go out into this crazy world and somehow, in small little ways, leave this world some how better than we found it. SO MY NEXT CHALLENGE TO THE PAX. 1. For some of you coming for a while and are feeling frisky, to step up and lead a work out, or part of a work out (any one of us will help in anyway) 2. For those that are new and and still getting your legs underneath you and catching your wind KEEP COMING, your dedication will pay off. Shout out to Popeye and Slow pitch, there is a fire in them that pumps me up! A No Giving Up attitude!
Snowflake thanks for taking us out
Announcements
Answered Prayers- The miraculous news of Heather Meyers testing negative for any signs of Cancer this past week!!!!!!!!!
Joe Davis Run -January 9th.
Commitment Convergence- Our site – January 16
Spartan Race Dates April 9th ( Concord- Sprint race 3-5 miles) Aug 6 (Asheville- Super 8-10 miles) We will have a team name shortly and we will post
on Behalf of Transporter
7 Goats emerged under the light of a rare Christmas Night Full Moon for an even rarer Boxing Day/Saturday edition of Mountain Goat. Having disclaimed, we set off for the track to accomplish the following:
We covered between 5.5-6.0 miles.
Moleskine
Excellent job out there for a non-standard Mtn Goat day, and the day after a lot of festivities! Neither Strange Brew nor YHC knew how many to expect given the day change and Christmas travel.
What a great PAX… For those that missed, you missed one of the tougher workouts in my opinion if for nothing less than the 5 minute segment at I-pace… That is a longer time than you think!
Great to have Pele and Stump Hugger both back out from some nagging injuries.
Freedom was giving all as usual, and brought his brother Scrubs (Jeff) out, who was was the only one possibly not challenged by the workout. Scrubs is definitely a strong runner!
Great to have Geraldo join us without a ruck… And of course Strange Brew always provides stability along with 100% effort!
I’ll be honest that I wasn’t looking forward to the workout based on said 5-minute segment, which is why I NEEDED to do it! We’re 2 weeks out from Joe Davis Run, and you guys are ready!
Brew took us out with a great prayer!
Announcements
10 men decided to shake out the cob webs and work off the good spirits of Christmas this morning at Day Zero. With the Q suffering from a food hangover and missing a couple of pre-workout staples, it got a little ugly out there this morning. It went something like this:
Warm up lap around the track and circle up on the basketball court
COP:
Run up Carswell and Right onto 51 to Calvary with a stop at Elm Ln for some additional SSHs. Wave to the 5 FIA ladies running around the parking lot at The Rock talking about their nails. Head into the Hot Box.
Run over to Entrance 4 where the ladies of FIA seem to be doing some stretching. They may need to hit up the waxing center, because the tall skinny one named Hopper was looking a little hairy. This is where admittedly YHC tried something new and had a Q-Fail. Mosey to bottom of hill and Bear Sprint (like a crawl, but move hands together and then feet together) up the hill. That didn’t work.
Time to get moving and run down Rea to Bevington. Run back to Elm and gather together. Run to each street (left & right side) and turn back for the six, then on to next street. Kind of like an awkward long suicide. Once at Carswell, AYG back to school.
Line up along wall. With feet on wall:
Mosey to rock pile and pick up a lift rock/stone
Back up to parking lot for 90 seconds of Mary
That is all.
Moleskin:
As I said, YHC was not really feeling it this morning and wasn’t sure I was going to hold up. Since losing my Clif Bar on the drive over somewhere under the seat, and then forgetting to pop some gum as I always do, I was not on my game this morning (hence not getting back up to 10 burpees in the COP). But with 5 fasties here today, I had no choice but to lead from behind all morning. Solid work by everyone and thanks for giving the bear sprints a try. Well, Swiper refusniked right out of the gate. Maybe he’s smarter than he looks.
Rachel made a return to where he was named and again proved to be worthy of the name. Dude was crushing it. High Tide made his debut at Day Zero. When I pulled into the parking lot he was standing next to his Kettle Bell. For a second I thought I was at the wrong workout. Thanks for joining us, keep coming back. Frasier is a man that could only hold back for so long. He just couldn’t stand seeing Rachel and Swiper up front, so he had to make a move running down Rea to get to the front. Fletch got in on the action as well. Then McGee beast moded it up with them too. It felt like a regular Tuesday at Fast Twitch watching all these people run way ahead of me. Dear Abby found out quickly that if you just hang back on the Bevington suicides, you never had to run back and just kept a nice mosey. That’s why he’s a reporter, folks. Very intuitive.
All in all, I am smoked and my shoulders don’t like me very much. All of the upsidedown, blood rushing to the head, CDD’s and other wall activities were terrible. Definitely going to do more of that in the future.
It’s been a great 2015 at Day Zero and I look forward to an ever better and more painful 2016. See you all next year! That is just next Saturday, so don’t think we’re shutting down anytime soon!
Announcements:
We challenged #F3Commitment to see who can get more guys last week. They claimed 37 while we had 26. Honestly, it’s probably better this way as I’m not sure they’ve done 100 burpees combined through the first year.
Pre-Run
Thanks to EE and his 2.0s on bike: Stacks and Shoeless Joe Jackson for the pre-run this morning.
The Thang
The pre-run worked up some Christmas leftovers so off to Bojangles I went (pretty sure the bathroom is the most sanitary part of that place with it’s 83.5 rating) and I came one-wheeling back into the parking lot with 15 seconds to spare but where is EE? Here he comes from unknown outer areas so here we go.
COP
SSH IC x 30
IW IC x 20
Burpee Penalty 100 burpees together so we ensure each man does 100. I call down and the count is on the jump. These sucked.
15-20 bus cheese weave
Mosey to the side of the school for station work:
Round 1:
Dips x 25
Jump Ups x 25
Donkey Kicks on the wall x 25
Lunge walk through the brick columns
5 Burpees OYO
Round 2:
Dips x 30
Jump Ups x 30
Donkey Kicks x 30
Backwards run
Plank work and then hand over to F3 Asheville’s Good Luck
Mosey to the buses.
B.O.M.B.S
Partner combined
Burpees x 50
Overhead Claps x 100
Merkins x 150
Big Boy Situps (also known as WWII situps) x 200
Squats x 250
Partner 1 does exercise while partner 2 runs up the hill to the stop sign and back down. Flapjack until all exercises are complete.
Mosey back to the parking lot and Good Luck turns it back over to me.
Dolly IC x 50
Rosalita IC En Espanol x 15
DONE…..oh screw it, 5 Burpees OYO.
COT
Thanks to Smokey for taking us out
Moleskine
This sucked. I’ll be honest that the 100 burpees straight smoked me.
The look of dread when Good Luck said 50 burpees was pretty awesome. Some relief when he said partner combined though we were already up to 105 each so only some slight relief.
Smokey asked who to blame for the 100. Shepherd said me. I claim it’s for your betterment only…and maybe a big mouth. The Texans say ‘Big hat, no cattle’. Well, I got plenty of cattle for this one and maybe some angry pax. You’ll thank me later….in theory.
LaRonda was a beast. A 23 year old former college LB so he was just beasting from the very beginning. Earned his female F3 name. It’s a combine of LaFawnduh and Ronda and maybe Lucy. Heck if I know. Ronda/Lucy are apparently defensive calls and LaFawnduh is from the greatest movie ever…GOSH! We got there and it just fit. LaRonda is from Little Rock and was EH’d by Smokey. Maybe a future leap to Little Rock? The Count would be all over that.
Thanks to Good Luck for Qing. Always great to get some guest Qs in from other F3 areas just to see different things they are doing. Having him follow-up 100 burpees was a bad idea but everyone got better. In case you didn’t know, between Good Luck and LaRonda, that made 2 former college LBs at Outland today. Unfortunately, I feel like I’m the one that got sacked.
Great respect to both Lamont and Shepherd who show that the theory of slowing down in your 50s is a moronic theory that holds no weight at all.
Happy ignored the Dr’s orders. I can’t say that’s advisable but yeah, we aren’t professionals so I can say great job!
All of you have my respect because many over-slept because they over-ate yesterday. It wasn’t easy but you are better for it.
Glass Joe