12 Strong for a rock intensive workout at Dromedary.
Warmup Lap
SSH x 20 IC
Merkins x 20 IC
Bows x 10 count
6 ” x 10 count
Jog to the rock pile and pick out a lifter
Back to the station to set the rocks down then take a lap (1/2 of big lot)
5 sets of:
10 Upright Rows w/ rock
20 Merkins
30 Thrusters w/ rock
Lap
5 Sets of
20 Curls w/ rock
20 Lunges w/ rock (10 each leg)
20 Overhead tricep extensions w/ rock
Take the rocks back to their home
Lap
Circle Up
50 Merkins OYO
Moleskine: Great group pushing it hard out there today. Not a typical boot camp but should have been a full body workout. Mumblechatter was minimal outside of Bratwurst and I lobbing softballs at each other between sets. Great to keep seeing new faces at Dromedary. Please go on signup genius and sign up to lead a workout, you guys are all ready and the best part of this is getting new workouts from different Q’s. Thanks for allowing me to lead today.
No drama today – just a solid workout at the Maul. Some notable absentees but we won’t call you out – you know who you are (Loogie, Mic Check, Haggis, Tussauds, Bean, Outback, and others…).
Warmup: all 20 reps: SSH, Squats, MC, Merkins, LBC. Mosey to grass hill at right of movie theatre for 5 hill runs. Mosey to top of Murderhorn.
Workout: Ran down Murderhorn and stopped at each lamppost, the stop sign, the rock pile, then up to the recreation parking area. At each stop, 10 Merkins (60 total). Mary x 20 of each: Flutter, Dolly, Heels to Heaven, Mason Twist, Freddy Mercury.
Broke into 2 groups for stattions 1) benches under the gazebo, 2) Swing set / monkey bars. Station 1: reps of 10 x 20 x 30 of Derkins, Dips, Step-ups. Station 2) reps of 10 x 20 x 30 of Pull ups, Merkins, Squats. Repeat stations again with reps of 3×10 at each station. Groups converged in the middle for planks and 6 inches merkin holds.
Mosey to rock pile. With heavy rock, 2 x 15 Squat-curl-overhead press as single movement. 2 c 10 Diamond Merkins on the rock. Mosey to stop sign at bottom of Murderhorn. Starting at bottom and running to the top with stops along the way, burpees 5x4x3x2x1.
Mosey back to movie theatre wall for People’s Chair for 6 minutes with an Indian Run – group stays in People’s Chair while last person runs to the top of staircase. Rotate til all run the stairs.
Finished in parking lot with bear crawls for 5 parking spaces with Merkins at each space – 2x4x6x8x10.
The Death Valley faithful rolled in just in time, except for Joker who was his customary 1 min late but he made up for it with an extra run, more on that later. The weather was a balmy 3C, which is probably in the 30’s on the hard to understand F scale. And so the pax got at it courtesy of Geraldo’s watch since YHC couldn’t seem to get it all right this morning and actually bring his own.
What the pax did was something like this:
Run around in circles in the parking lot to warm up (and wait for Joker to join)
Quick COT
SSH x 30
IW x 15 (these are less fun when Gummy is not present)
LSS x 10
Quick disclaimer
Partner up
Partner 1 runs to the end of Strawberry Lane and back, yes it’s a mile, no it’s not 1.4 miles, yes I’ve clocked it before (many times)
Partner 2 runs through the set up circuit, spending 1 min each at stations set up:
Jump rope
Resistance band (because jump rope #2 broke early on)
Battle Rope
Sand bag Squats
Weight plate squats (this should help proper form)
Kettlebell swings
Kettlebell rows
Kettlebell Push Press
Kettlebell pax choice
Medicine Ball partner toss
Two full rounds were completed except for Joker who ran an extra mile to make up for the fact that he is too fast (nice work and thanks for running the last part with YHC)
Circle up for some Mary
Flutter x 30
Sid-The-Kid x 12 each way oyo
Dolly x 15
Russian Twist x 10
Heels to Heaven x 10 oyo
The Shore shoulders (insert comments below about the white shorts, you had to be there)
5 Burpees oyo
That pretty much wraps it up, YHC had advertised a merkin less workout, Header was disappointed and is kind of an extra credit guy anyway so he was spotted doing a few sets in between, nice work. It seemed like there was some loosely organized confusion on the stations, bad Q on YHC part, will put up numbers next time to be more clear, always a trade off between too much explanation and just getting at it. Otherwise YHC spotted many strong efforts, especially on the run part, many pax coming back sweating pretty hard from the mile, of note CMD was pretty quick, great work for RESPECT. A few pax found running buddies and mixed in a little 2nd F, that is a good modification for sure, YHC would have liked to have done that but was breathing too hard. Really enjoyed the Q today, thanks for the opportunity, appreciate the flexibility of the pax to modify as needed on the stations to make sure you were pushing yourself, that is how this works after all.
Announcements:
AYN Toy Drive, bring those toys out this week and next and hand it to one of the toy Q’s, link below:
http://f3nation.com/2015/12/02/alexander-youth-network-toy-drive/
A51 Christmas party: http://f3nation.com/2015/11/11/4th-annual-area-51-christmas-party/
Joe Davis Run sign up, all the pax did 2 miles at least, another mile and you’ve got a 5k covered #noexcuse
https://joedavisrun.racesonline.com/
Last, as always, and last shall be first is the great takeout and reminder by Header of the upcoming season to be contemplating God coming to live with us and what that means.
19 joined me for my VQ at Bagpipe this morning. I hope I represented the F3 brotherhood well.
The Thang:
COP:
Mosey from the Vine to first medical building lot across the street. Dispense disclosure and…
Workout:
Done.
You’d think after posting at Bagpipe, The Brave and Stonehenge for several months that I’d have a clue about street and building names but not even close. It all looks the same in the dark when you are sucking wind and just trying to get to the end. You get the idea though. I apologize if I missed anyone in the Pax. Still working out the kinks on capturing the names and announcements and it was a challenge with 35 guys as we combined with Brat’s Swift squad this morning. Continuous improvement right? Thanks to JRR Tolkien for taking us out in prayer this morning.
14 men scaled THE WALL on Monday…
The Thang:
Warm-up run around the school and the fields. Circle up in back lot for COP:
Mosey up to playground, partner up.
Mosey around school to wall.
Mosey to track for The Runaround®
Partner 1: run around track
Partner 2: suicide
Round 1: single lap for partner 1, straight suicide for partner 2, flapjack
Round 2: two laps for partner 1, merkins 5,10,15 for partner 2, flapjack
Round 3: two laps for partner 1, LBCs 5,10,15 for partner 2, flapjack
Mosey to front lot. AYG back to start.
COT
Moleskine:
8 queued up for the weekly buffett known as Foxhole and found nothing but meat & taters on the menu – and lots of ’em!
The Thang:
COP:
Mosey to field
The Meat:
Mosey to the playground
The Taters:
Mosey to parking lot
Assorted Veggies:
Done
Announcements:
COT
Naked Moleskine:
For some, the Turkish Getup was a new favorite (“I think I hate you already” was declared), while for others it is an old favorite (ok, there aren’t many of us). Regardless of which camp you fall into, like meat, taters, & veggies, it’s good for you, so we had a heaping helping. And, to break up the monotony, we mixed waiter carries right into the middle.
Pulling into the parking lot, YHC spied the field we ended up using, audibling out of the long suitcase carry that was planned going to the crumb-rubber soccer field. The short carry robbed us of the planned grip test; however, we made up for it with extra time on the playground. You’re welcome.
100 1-handed swings in 5 minutes surprised some of the pax. It begins so easy. If it wasn’t hard by the end, you may be ready to move up in KB size…
We don’t get enough pullups in our workouts, as evidenced by YHC’s declining ability to do them, so they’re worked in amost every time possible. Again, you’re welcome.
Thanks to Mall Cop, in absentia, for introducing YHC to Deck Squats. Not really sure what all they work, but they’re a fun novelty, at least.
Big thanks to Voodoo & Peebles for helping out with form and pointers for the pax. It really makes all of us better when veteran pax notice and help other pax seeking to learn a new or perfect a familar exercise. T-claps!
Thanks for the Foxhole hospitality and the invitation to lead. It’s always an honor.
Aye.
Major Cobains on the delayed write up.
This workout was simple yet hurtful
Warm up mile, dynamic stretching then
400M at estimated 5k pace
100M recovery at whatever pace is needed
Repeato until time is called
Cool down half mile then up to COT
Announcements:
AYN Toy Drive, bring a toy and workout Q’s will get it where it needs to go
Sign up for the Joe Davis Run, awesome chance to run hard, fellow ship well and support our brother Rock Thrill
12 men posted this am for the #perfectworkout. 11 followed my Q, with the other following his GPS through the dark alleys of western Union county until he found us during the final throes.
THANG:
Jog to the end of the archipelago
Warmup COP, all IC
Jog back to the start, giving instructions while running backwards in front of the group (risky)
The perfect workout:
7 islands spread over 225 yards – perform 7 reps of the first exercise at each island, then run back to start point and switch to the next exercise. Repeat until all 7 exercises completed, with a little plank regrouping in the middle.
Move to the large hill at the end of the AO
Stairway to 7:
1 merkin bottom of hill, 1 squat at top. Increase reps by 1 until you get to 7 merkins at bottom and 7 squats at top.
Run back to parking lot for Mary (all in cadence)
End
ANNOUNCEMENTS:
SKIN:
Workout concept started with analyzing the site over Google Earth. I saw 6 islands, spread over 225 yards down the side of the AO and thought of doing an extended “beast”. Then it came to me, why do something of the devil when we can do something of the Lord? A 2nd look revealed that the middle island was split into two, giving us 7 stations instead of 6. Let’s go with this theme instead. 7 is, after all, a symbol of perfection in the Bible. Felt more like 7 bowls of wrath though . . .
Speaking of perfection, what is not perfect is Glass Joe’s foot. I learned about this via a text last night, where he described his foot ailment to me in great detail. Had this not been enough, I opened my truck door at 5:20 this AM to join in on a follow-up 10 min discussion of his foot, complete with details of shoes, inserts, specific pain trigger points, and how he planned to post at workouts all week in order to completely disregard any medical advice that he paid for last week. Foot discussions were maintained throughout the workout and after COT, keeping with the theme. In summary, Glass Joe’s foot hurts. Just kidding buddy . . . hope your plan of back to back Qs works out. #doubtful
Good to have the Chilean Vet Doc McStuffins and 2nd time poster Fire Cat join in on the workout. Couldn’t keep up with the Doc during the main event – he led the field the whole way. I think he is secretly a Patagonian Toothfish. Fire Cat hung in there until we headed to the hill, then went mysteriously missing for a bit. Good call by Happy to send a scout back to check up on the brother. Turns out he was fine, but had left a lung back at the first island and was searching for it.
Not sure what Kiefer plugged into his GPS, but he rolled up at around 6:10 claiming bad coordinates. We counted him anyway. Better luck next time.
This is a great AO with lots of opportunities, many still unexplored. Numbers are strong too. Let’s keep the momentum going through the winter men.
Need a UnionCo tag for the backblasts. Somebody get somebody on this.
Yours Truly,
Horsehead
Bulldog was the first man out in the parking lot this morning. He was ready to shakedown every man as he came to the circle to follow his daughter’s elephant charity on instagram. The consensus seemed to be that everyone below the age of 30, and Freedom, had instagram. Sign up now, follow elephants4elephants and help Bulldog’s daughter save some elephants (and I think he said rhinoceros too.)
By the time that all settled in 16 men, including 3 Respects, made it to the parking lot. Circle up and do 2-handed swings OYO while we wait for Freedom and Fletch to stroll in 1 minute late. While swinging the KB, find a partner with similar sized bell.
Catch me if you can down to the cones in front of the church. P1 does 10 Merkins while P2 Farmer Carries both bells.
Once at the church, P1 runs lap around medians. P2 Farmer Carries both bells up the emergency stairs and back down. Flapjack and repeat for 3 rounds each. Flutter Presses in cadence while we wait for all to complete.
Head to the hills for sets of 11’s
Round 1: Standing push press at bottom, merkins at the top. Plank when done
Round 2: Goblet squat at bottom, squat jumps at the top. Plank when done
Round 3: Thrusters at the bottom, burpees at the top.
Fast mosey back to cars. 2-handed swings while you wait on the six.
Time.
Moleskine:
Really strong work by everyone today. With various bell sizes, and the ability to choose how much hill you wanted to take on, all the PAX got as much as they wanted out of the workout. The last set of 11’s with thrusters and burpees should have pushed the heart rate right to the top. 3 Respects powered through this one, Freedom, Destiny, and Hacker. All strong work. Hacker was a little lost on the first run, post farmer’s carry as he just sort of ran across the parking lot instead of around. Bulldog and Fletch took the big bell’s and the big hill side of the hill, solid effort and they looked gassed at the end.
Thanks to Harley and Fletch for the invitation to Q Skunk. Always a great crowd. Thanks to Bulldog for the send-off this morning.
-Alf
Announcements:
Alexander Youth Network Toy Drive – See details on website. Joker is overall lead and many sites have Toy Collection Q’s. Your site Q’s can help as well. Let’s show these kids how a strong group of community leaders cares about them and their future.
Area 51 Christmas Party on Saturday. Bring canned food for Calvary Church food pantry.
7 studly dudes and Kirk (see below) met up at Old Providence Elementary School for this week’s installment of SOFAWIB. It was a brisk morning, but nothing this group of regulars couldn’t handle.
The Thang was pretty much exactly what YHC described in the pre-blast here.
All groups got through at least 3.3 laps and the leaders (Swiper and Kirk) completed 4.3 for a total of:
Thanks to Kirk for taking us out in COT and reminding us of the things we may be taking for granted.
Moleskine:
YHC had to rename this workout between the pre-blast and this morning after Kirk showed up wearing tights with no shorts. #nuffsaid #jigglyballs We kid because we love you, Kirk. Really.
Here are my thoughts on this morning’s activities:
Announcements: