Good group on 24 at Centurion with some brisk weather but not too bad. YHC did a scouting prerun and caught up with Snowflake and Jamboree in the deck for a good run before. A good bit of run-ins as well with Mermaid, Cane and Bout Time that I know of, may be others? After a failed disclaimer for my VQ at Centurion, I was focused on the full disclosure this time around. All that focus and I forgot to ask of any FNGs up front. So Lugnut, my apologies. I hope the workout was tough but will leave enough there to keep you coming back.
Mosey to the shopping center at Carmel and 51 for COP.
COP
The Thang
We ran the stairs of the shopping center with 40’s of squats and lunges at the bottom of the stairs. First run was 30 squats and 10 lunges, then 25 and 15, 20 and 20, 15 and 25 and 10 and 30. Mermaid led some plank work while waiting on the six. I’m pretty sure that Chelms actually started with the rest of us but I’ll have to check the tape. Not sure about the rest of you, but this set is going to stay with me for a while.
Mosey to the picnic tables at the front of the AO.
Groups of 3 did a combined 150 derkins at the picnic tables and 150 dips at the benches by the front entrance with the 3rd person running in between and relieving. Theoretically this should work, but when Runstopper and YHC stay at the picnic tables doing derkins, no one ever comes in relief of us or Udder. We’ll get it next time. Did the same format with 150 LBCs and bicycle.
Mosey to the top of the deck with backwards run on all of the inclines.
Pax lined up across the top of the deck in a plank. Did walking merkins to the other side. This set was originally supposed to be an over and back on all exercises, but when YHC got to the other side I realized my back would not have happened. So we did bear crawl dry docks back to the other side. Crab cakes (crab walk with touching opposite hands and feet) back across and then broad jump burpees brought us home. Some people’s chair in between. I was trying to avoid the cars late in the workout by going up top, but didn’t realize how rough the concrete was. If you didn’t have gloves, well hopefully this one made the hands tougher.
Mosey back to the cars for Mary
Mary
YHC took us out in prayer
Moleskin
Strong work by all today and a great turnout. A puke and rally speaks volumes for the hard work. I had wanted to add more leg work that I felt had been lacking lately, and so far it has worked. But we hit a lot of the high points of the AO and ran a couple of miles. Not bad for a Friday morning.
FNG Rob Ferguson, aka Lugnut from Concord who doesn’t like racing, welcome. It’s a strong group every Friday and a privilege to lead today. I’m sure I missed a bunch, so feel free to sound off below.
Annnouncements
5 Years of F3, March 5 at the Music Factory. Chelms is looking for a date but has special requirements. Sign up now.
Balrog March 12th, 5, 7 and 11 mile options through 5 SOB AO’s. Get in touch with Tuck and sign up.
Anne Springs Family Hike tomorrow at noon.
Chelms looking for a premature BRR van driver
The Pax slowly started to emerge from their warm urban chariots, gathering with mumblechatter, greetings, and handshakes. The gloom was chilly at 32 degrees but not too bad for Feb. All seemed ready for a variety packed beatdown. Disclaimer stated, and we were off.
Warmup- catch up with our moseying resident foot shuffler. One day we’ll rope him in. #sadclown
Swing back by the chariots to pick up Funky Cold and Semigloss #alarmfail then down to the field.
SSH x 25
Merrkin x 15
Low slow Squat x 20
Diamond Merkins x 10
Imperial Walker x 20
Wide-arm Merkins x 15
Partner up for Run: 400 at 50-75% then another 400 at 100+% push each other.
Plankarama
G-ma Mountain Tour of Duty- Up -1 merkin, down and back up, 2 merkins, down and back up, 3 merkins, etc to we get to 10. Ouch!
Mary- LBCs x 25, Slow Flutter x 15, Something Pop Tart lead (Can Opener?), Dolly x 20B
Back with Partner- 20 decline merkins on Pt back while in plank (flapjack), 15 Shoulder presses using PT legs with Pt in plank (flapjack), 100yd out and back. Rinse & Repeat
25 yd walking lunge, 5 Burpees, 25 yd Broad-Jumps, 5 Burpees, 25 yd Bear Crawl, 5 Burpees, 25 yd Crabwalk, 5 Burpees. back to goal line 1 AYG 100 yd dash.
Back to Parking lot.
COT
Naked Moleskine:
Joker emailed me last night about how much Hill work I had planned. I told him some…Up and down a few times. My math on “a few” may have been slightly off. Under promise and Over achieve. Gma is one tough lady. She’ll whip you into shape, fo sho.
Good thing we did the 400s before Gma. The pax is fast. Love to see us push each other out there and compete. #ISI
Lots of mumble chatter from our favorite toasted morning pastry (PopTart). So YHC invited him to lead a interested Ab exercise called the Can Opener. Imagine somewhat of the famed diving board trick but on land, on your back. Thanks PopTart.
Puddin’ was in short sleeves, a nice gray one I think, well, at least it was in the beginning.
The Pax didn’t seem to like the Shoulder presses with your partners legs….what was it? Too awkward, too hard, what?
Any comments are welcomed….we had a great group this am. Thanks for letting me lead, Header.
Announcements: F3 5 year anniversary celebration on March 5, sign up online. Also Joker is leading efforts for a cookout at Alexander Youth Network on Mar 5th as well. Stay tuned for details.
Morning came early!!! Only had a couple minutes to put the work together that I had planned for the gloom and shuffle off to meeting place.
WU:
40 SSH, 30 MC, 20 LBC, 15 Peter Parker
The Thang
Mosey over to the front of the school for a quick 15 dips and plank it up ( while the q is struggling to get my speaker to work for the later activities). Mosey over to the high school, on your six for a quick round of Russian twists in cadence (finally, speaker works!) mosey over to the gate, with some tunes as motivation, partner up to do a round of 200 combined supines while the other partner runs the loop.
Mosey over to the FAR back parking lot to discover what caused the Q and Shop DAWG to be “almost late.” Four stations were set up with 2 cones at each station 30 yards apart with a steel plate on the ground next to the first cone. Teams of 3 formed, partner 1 does first cone, partner 2 does a worm burner to partner 3 at the opposite cone, partner 3 takes the plate back swap,,, so on and so forth. Stations were fairly simple. 1 100 lbs Squats, 2. Heels to heavens 3. Triceps extension 4. Russian twist (with Med ball) 5. Curls with bands 6. jump rope 7 burbees 8 flutter kicks. We did each station for 4 minutes!
Mosey back with a quick stop at the benches 15 dips, 15 Derkins and 15 LBC’s on your on and then hold the V up till everyone was done. Time got tight had to make the long mosey back to home base. Only 30 seconds left to do a quick round of Russian twists to finish the workout!
Moleskin:
Morning went quick! It was work, mixed in with a bit of running. Snoop, welcome to the crew, you’ll be taking the blue pill shortly enough! Always enjoy working out with this crew, we push each other, support each other and work! Furthermore, work with a purpose, it is clear the hearts of our PAX it is to grow, to be better Fathers, Husbands, Community members and to lean into the one who has given all of these abilities in the first place, God. I am grateful to be part of this PAX! Peace out!
Based on the promise of warming temperatures, YHC was inspired for some Blue Ridge Relay early training… which means some hills!
After some warm-up, we will do the following:
1. Find the nearest hill that is uncomfortably steep
2. :30 seconds at moderate pace, then :20 seconds next harder pace, then :10 seconds near all you got… slow mosey back to start.
3. We will do that repeat 5 times, and then do a 2:00 recovery… that is 1 set.
4. We will plan to do 3 sets depending on the time.
Looking forward to seeing everyone Friday morning! 0500 for some early pre-warm-up warm-up. Main event at 0515.
See you at SCMS!
12 men joined the skins team and headed off to lay down some blistering Strava segments this Devils Turn.
The challenge of the day was the Murderhorn in the back yard of the Maul and Rebel Yell. The later took hold of the challenge via Twitter and vowed vengeance.
After the obligatory “bring it” and “it’s already been broughten” were exchanged, it was time to get down to business.
A 2.2 mi warmup was completed on the way to the Murderhorn. We then proceeded 3 times up and down the Horn. FNG Citgo held constantly fast throughout while most everyone else tapered off after the preliminary irrational exuberance wore off.
The 4th time up the horn was called off due to time but FNG Citgo was determined to get in the full workout and headed back down for a fourth (he forgot his shirt). Respect was gained all around and we headed back in unison the 2.2 miles.
It was an excellent run with you guys and it looked like an all out effort by all. See you next week.
Sign up for the 5 year party!
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