Sausage Saturday

Sausage Saturday

It began with a be-Yoda’d Runstopper in a GR2 and ended with goat selfies. And fifteen men and 4 men-to-be found themselves in the middle.

A notional warm up followed an implied disclaimer and we got to work on stations.

STATION 1;  Chest to chest partner carry with Body Bag.

STATION 2:  Sled bear crawl

STATION 3:  Prowler

STATION 4:  KB Farmer carry

  • Three/Four man teams rotate through stations.
  • Keep busy with KB, Blocks and other stuff while waiting for equipment
  • Run a mile
  • Another rotation
  • Run another mile

COT

MOLESKINE

  • Outland is not as far out as they lead you to believe. You make that drive on a weeknight and it’s 45 minutes.  On a Saturday morning, though, it’s only about 15ish.  And this is how we came to fine 3 grown men sitting in the parking lot at 6:35.
  • You get from a station workout what you put in, especially when waiting for the equipment. If I don’t get a gnarly pump from a station workout, that’s usually on me.
  • The out and back miles were painful.  I mistimed the rotations so we were shortchanged the remaining planned mile.
  • Strong work by EE, Glass Joe and Kiefer.  They logged 5 before the workout and a couple of more frisky miles during.
  • T-Claps to the recent FNG Kiefer (4th workout), who has signed up for a marathon this summer and is off to a strong start on the training.
  • Nice to have Good Luck join us from Asheville. He was especially strong on the Prowler, despite the leggings.
  • Speaking of, to no one’s surprise, except maybe Selfie the Goat, Runstopper wore bright yellow tights (with shorts, thankfully).
  • Though he looks much stronger than he actually is (his words), he flexed his iron colon and downed not one but two Egg White Delights at McDougals.
  • After the Egg White Delights, conversation naturally, if not inevitably, drifted to the Squatty Potty.  Treat yourself to the Amazon comments.
  • I can’t say if it was the spray-painted SATURDAY SAUSAGE sign that compelled me to turn around or the goat chained to a pole.  Either way, it was the perfect end to a great morning. Stay tuned for Hops’ review of the sausage….

Thanks for the invite to Outland.

Mixed Up Speed

Tuesday at 0515 saw men from the Ballantyne area make a serious effort to mix up their speed a bit.  Here’s what we did at F3-Swift.

The Thang:

  • Early crew at 0500 got in some miles
  • Picked up the PAX at 0515 for some extended warm-up down to Rushmore Dr. Dynamic warm-up done.
  • 4x200m at R-pace (1mile Race Pace) w/ 200m jog recovery – all along Rushmore Dr. with cones marking 200m
  • Mosey over to the Bull Ring for the next section
  • The plan next was for 3x3minute at I-pace with 2minute recovery, but YHC watch confusion led to us do 3min, 2:30min, 3:30min, 3:00min.  Yes, you got more intervals than we should have.  Thank me later.
  • Mosey back over to Rushmore Dr for closing 400m at R-pace.
  • Head back to the vine at 2nd F pace for COT

Moleskin:

  • Great seeing Swift continue to go with FNGs from Bagpipe cross-overs (Tuck) and imports from elsewhere in Area51 (Joker).  Perhaps the stigma of running will continue to change as the PAX get questionable instruction from YHC, but have the encouragement and challenge of other PAX to do it with.
  • Knowing the 200m are right in the Joker wheelhouse, not surprising to have him lead the PAX.
  • OneNiner continues to close the gap to the leaders and was impressive on the 3min intervals.
  • HoneyBee was cruising in prep for the Thunder Road 26.2 (in which he ran a super-fast 3:10 marathon by the way).
  • Chipotle is showing huge progress.  Hope that he and others come out to the Joe Davis Run for a true test of fitness in January.
  • Unfortunately, this was more than a few days ago, and the memory is fading.  YHC thinks that there is probably a New Years Resolution at the top of the list…

Announcements:

  • 3rd F Timekeeper that follows Swift/Bagpipe continues with “You Never Marry the Right Person” next week.  Should be interesting…
  • JoeDavisRun – 1/9/2016 – 5K or 10K – https://joedavisrun.racesonline.com/

Ring of Fire, baby

Many of the Commitment faithful are running the Spartan Beast this morning, so I figured it might be a small turnout. Not so much.  13 steely faces stared back at me in the gloom, unflinching against the cold.  Time to get to work.

Warm Up

  • SSH
  • Mountain-climbers
  • Mosey to the track, stopping for punctuated planking

Main Event

  • Ring of Fire. Do a lap at a hot pace. At the finish, do 10 reps each of a leg, chest, and then abdominal exercise.  We did a bunch of these, stopping when the pax seemed ready to revolt, or just leave.
  • Walking Merkins. Bear crawl with each step followed by a merkin.
  • Burn it Out. Dips, then knee-ups on the wall.  Starting at 20 reps each, then 15, then 5, then 10.
  • Burpees in cadence. No description necessary.
  • Can’t remember whether we did something else here.

End Game

  • Mosey to the side-wall, punctuated by planking.
  • People’s chair, with some legs up and some air presses
  • Partner carry to the front lot
  • SSH, mountain climbers, plank jacks, ab work

COT.  Great take out by Snowflake.

Moleskin

  • I love these men. What is better than getting up before the sun rises and giving it your all? I am very blessed.
  • Snowflake.  How can I say enough about my friend, and our leader? The man is 54, many marathons under his belt, completely jacked, near the front always, and yet always thinking about others, rather than himself.  He is a beast with all three Fs.
  • Short circuit looking fast out there today. One of the things interesting about F3 is being able to see a man hitting his stride. Not many arcs have been steeper than Short circuit’s lately — he is posting, and it shows.  Pretty soon, he will be catching Bratwurst, who is my own personal hero.
  • T-ball, Posse, Cheddar, and Popeye all have that look in their eyes — they can see the gains from this work, and have no quit in them. I brought it today nearly as hard as I would in metro, and they were still smiling by the end.
  • Camacho and Frak were killing the dips, and showing strength.  I stayed away from the rocks today to ensure they would not make me feel puny.
  • Miagi, McStuffins, and Silicon are absolute beasts.  Look for them to join the Q line-up soon.
  • And how about Howie?  There is zero chance I would be out here at his age.  Zero. Mad respect.  Will be awesome to see him grow: expecting great things.

An absolute pleasure to be with you all this morning.

Mountain Goat Interval Ladders

15 Goats awoke from their toasty lairs to engage in some interval training at F3 Mountain Goat.  While mountain goats don’t normally need ladders, the head goat, YHC, felt like some ladders would do us good!  After a heartfelt disclaimer… Off we went to the track for a simple but effective workout.

The Thang

  1. Warm-up mile followed by dynamic stretching.
  2. At I-pace (as I THINK it, not as I SAY it)
    1. 200m, followed by 200m recovery
    2. 400m, followed by 200m recovery
    3. 600m, followed by 200m recovery
    4. 800m, followed by 200m+ recovery
  3. The front did slow recovery until the 6 finished
  4. Do the ladder in reverse, starting with 800, 600, 400, 200 with 200m recovery in between
  5. Return to parking lot for quick stretching, then DONE!

We completed between 5-6 miles depending on the extra recovery distance and some extra credit.

Moleskine

Absolutely great job by everyone today!  2.25 miles at I-pace.  What I continue to notice is how evenly everyone seems to be running.  We used two devices today that, while not in sync, as I was reminded by several goats on several occasions, did provide us the ability to hit target paces.  Sensei and I were pretty close on most of our segments!

I’m going to keep comments lite so I can get this out!

Announcements

  1.  Turkey Bowl… See Pre-Blast for sign-ups.
  2. Christmas Party Dec 12… Also see pre-blast for sign-ups.
  3. joe Davis Run Jan 9… If you haven’t signed up, I’ll do it for you.

Brat took us out in prayer.

Never trust the Dealer

It was a perfect morning to enter the campus of CCS and get a little work in. He watched the F3 video on how to count and Dolly wood was ready and confident for his VQ. 28 pax and 1 FNG came in support.

After a quick disclaimer we ran down to the football field and circled up. Dolly wood led us in cadence (sort of) in 20 Merkins. We then did 20 low slow squats on our own while Dolly wood barked out instructions for the morning.

We moseyed over to the goal line when the dealer pulled out his magic playing cards. The idea was for each suit would mean a specific exercise. Spades=burpees, diamonds=Merkins, hearts=heels to heaven, clubs=10 yrd gassers. The entire pax would perform chosen exercise the number of times that was on the card.

It got a little fishy when the Q began to call out 13 or 20 of an exercise! I’ve never been to Vegas but I thought cards only went up to 10. Anyways, Joker ended up being 15 of all four exercises. I think the Q once again was making this up as he went along!

To wrap it all up we ran a lap and a half doing 25 Merkins at each corner. We ran some parking lot gassers and then circled up for COT.

There supposedly was a Brown sighting this morning. It must have been a fill in as this guy just kept running and never did the strength training! That ain’t the Brown I used to know!

Strong VQ Dolly wood! Enjoy your youth while you have it.

Jeti had a great send off!

Dime, a Dozen

Dime, a Dozen.  A workout so important and sensational that the media arrived halfway through to collect footage and possibly conduct interviews.  Tape at 11.  Remember, the camera adds 10 lbs., so if you thought you were in shape, you’re not.  Maybe Dear Abby will get the scoop on #CharlotteAgenda.

COP

-SSH x 30

-IW x 20

-MC x 20

-Hold plank for instructions

Dime, a Dozen

A dozen donkey kicks against wall that runs down the center of Tartarus level 1 (parallel to the football field).  Crab walk to opposite wall that borders deck.  Muscle-up and over wall without feet touching the wall.  Once over wall, move into the road in front of you, plank parallel to the curb and complete 1 merkin with a hand up on curb.  Bear crawl across road, turn & place feet on curb and complete 1 derkin. Bear crawl back across road and complete 1 merkin with opposite hand up on curb.  Muscle-up and back over the wall. Broad jump back to starting point.  Repeato, adding 1 additional merkin/derkin each round, all the way up to 10 (total of 120 donkey kicks and 165 merkins/derkins).  Mary while waiting for the six.

Mosey to bottom of ramp on Tartarus level 1.  Partner up.

Heartbreak 1-2-3

Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 sprints up the ramp to level 2 BACKWARDS and returns FRONTWARDS. Flapjack until team goal is reached. Exercises are 100 merkins per team, 200 LBCs per team, 300 squats per team.  People’s chair while waiting for the six.

Mosey back to visitor lot for Name-O-Rama, Announcements, BOM.

Moleskine

This one was a grinder.  As much mental as it was physical to get through all of the rounds/reps.  Definitely left with less skin.  “Don’t do this again” was by far my favorite quote of the morning (Chelms).  A news truck really did show up.  Was it for us?  YHC likes to think so.  It was a real honor to lead at Centurion for the first time.  Thank you for the opportunity.

Extra credit for pre-workout Pax: Chelms, Abacus, Hops, Semi Gloss, Purple Haze and Jamboree.

Announcements

2nd F and Bradshaw Social House in Ballantyne @ 8:30 tonight.

Brew Ruck – Tomorrow morning @ 10:15.  Starts at Woodlawn Light Rail station and stops at a few breweries.  See Mighty Mite for details.

4th Annual A51 Christmas Party.  12/12/15.

Register for Joe Davis Memorial Resolution Run.  1/9/16.

Urgency and Sweet Tunes at the Brave

YHC has a mostly love and slight hate relationship for 60 cent Thursday wing night at the joint around the corner.  Bowels may be kind or revolt in the gloom.  After exiting the Jeep YHC got slammed with the need to visit the Marathon station with great urgency.  Fire Hazard called upon to run the group down that way to link up after a visit with Mr. Brown.  Explosive, swift relief allowed the Q to get back to the corner to assume the Q.  Probably TMI, but accurate chronicling is one important goal of a good backblast.  9 men set off to get some work done.

Thang

Mosey down Conlan Circle.  Left on Brixham Hill to the Bull Ring.  Circle up near entrance.

COP

SSH x 10 IC

Merkin x 10 IC.  Low plank.

Alternating Leg Raises x 15 IC

Bull Ring Laps

1: 20 Jump Squat.  Fast mosey pace around Bull Ring.  20 Jump Squat.  Plank series.

2: 10 Burpee.  AYG pace around Bull Ring.  10 Burpee.  Plank series. Exit Bull ring.  Left on Bally Corporate.  Stop at parking lot below Lance building.

Bally Corp Hill Repeats

1: 20 Jump Squat.  Fast mosey pace up hill to bridge.  20 Jump Squat.  Fast mosey back down.  20 Jump Squat.  Plank series.

2: 10 Burpee.  AYG up hill to bridge.  10 Burpee.  AYG back down hill.   10 Burpee.

Mary: Flutter x 10 IC/Hold/Dolly x 10 IC/Hold/Heels to Heaven x 10 IC/Hold

Exit lot left.  Left onto exercise trail to Loch Ness.  Chair plank to regroup.

Loch Ness Loops

1: Fast mosey pace around Loch Ness with stops at both corporate patios for 20 Derkin and 20 Dips.

2: Repeat at AYG

Exit into hotel parking lot and continue across Brixham to Conlan Circle.  Up Conlan Circle.  Cross Ballantyne Commons Parkway.  Continue to Parking Deck. Plank series to regroup.

AYG to top.  Mary: LBC x 10 IC/Hold/Protractor with 3 ten counts from the pax.  Brushback had to remember how to count backwards from ten.  Pax made sure he knew what numbers came next.

Mosey back down the decks to street level.  Merkin x 20 IC.

AYG to top.  Plank series to regroup.

Mosey back down to street level and exit deck.  Continue across Ballantyne Commons Pkwy down Conlan.  Crazy Ivan into long parking lot off Conlan Circle.  Continue mosey to medical building.  AYG up the hill and back to the launch lot.

COT

Moleskin

A few cars pulled into the parking lot during COP.  Doors opened and several men began getting out and gearing up to build something.  Latin music played loudly.  Sweet tunes for our COP.  Strong group today that clipped 5.14 miles per the Garmin with a bunch of strength and core exercises mixed in.  Felt pretty good to YHC.  Kotters to Mic Check.  Same to Brushback who has been on a slight running hiatus.  Really enjoyed this workout with this group.  Thanks for the opportunity to lead.  Great work today.  T-claps to Frehley’s for the takeout prayer.

Announcements

Joe Davis Memorial Resolution Run.  01/09/2015.  Great race to remember Rock Thrill’s brother, Joe, who died of an accidental overdose.  Proceeds to Keystone Substance Abuse Services in Rock Hill, SC.  Get more information and register HERE

4th Annual A51 Christmas Party.  12/12/2015.  Preblast found HERE

 

 

Elevenses at the Farm

The Pax were guinea pigs for my first time being QIC anywhere, and The Valley at Huntingtowne Farms gave me plenty to work with. We used the hills, the picnic tables, the trailer classroom deckware, wood trails, etc. We a lot of 11 repetitions of the exercises in commemoration of Veterans Day. It’s the day after, but at dark 30, it’s still Veterans Day in Hawaii!

COP

11 (4ct) – overhead arm claps

11 (4ct) – mountain climbers

11 (4ct) – squats

11 (4ct) – Ballerinas

11 (4ct) – Merkins

Mosey to picnic tables:

11 (4ct) – Dips

11 (4ct) – Step ups

11 (4ct) – Derkins

Mosey to Intersection at top of the Valley – Circle Merkins, 3 Merkins at 12, 3, 6, and 9 o’clock.

Mosey to Farm Hill – Bent Jacob’s Ladder – 11x up/down hill (not up and back) – squats at bottom, Merkins at speed bump moving up in increments of one each time until 11.

Started the top, so 11th finished at the bottom.

Made our way back up the monstrous hill playing Catch Me If You Can, partners of 3, two buddy carry, the third did 5 burpees, then ran to catch the other two partners, and rotate until you reach the top.

Mosey back to the elementary school (disappointing many I’m sure running past our LP) and shimmed and lunged our way through the deckware of all the trailers.

Mosey to the trail loop in the woods, 60 sec tree squat at the bottom, and back to the top (thankfully no twisted ankles on roots, in the dark!).

Finished out strong.

Announcements:

Talk about doing a service project for Huntingtowne Farms Elementary in the Spring.

Sorry this took so long to get to you GOP.

See you next week, Lord willing!

Godspeed

What do Dragons, Cockroaches, Indians, Scorpions and Bobby Hurley have in common?

Q: What do Dragons, Cockroaches, Indians, Scorpions and Bobby Hurley have in common?

A:  They all were exercises at Overdrive today.

The THANG:
Off to an awkward start and all the diligent planning was going to quickly become a day of audibles!

Disclaimer given—i mean just look at me in the center and you can tell I am not a professional!

Imperial Squat Walker x 30—Scapped and replaced with Imperial Walkers
Mountain Climbers x 30 –each leg
Arm circles x 50 (civilian count)

Mosey to hill for instructions

AYG to buses for Cheese Weave
Karaoke left, right, sprint
Bobby Hurley- Shuffle left, right, sprint

Plank for 6’s—
scrapped due to buses departing quickly (did not want PAX to become UCPS speedbumps)

2 line Indian Run to Shiloh SunValley elementary parking lot
(1 fast line and 1 not as fast line)
Fast guys added a full  lap around the parking lot

Partner up –GRAB A LINE –Plank walk 3 lines
5 wide hand clap merkins, 10 LBC then walk
5 diamond hand clap merkins, 10 LBC then walk
5 wide hand clap merkins, 10 LBC then recover

2 line Indian Run to SVMS parking lot pass the buses
(1 fast line with restrictor plates) not enough rock piles nearby

Peoples Chair
Pass the rock w/overhead presess to the left and back to the right
1x, 2x, 4x, 6x—done!

4 Stations
BTTW walk down the wall- to the 2nd window if you can
Overhead Kettle Bell Presses x25
Jump rope x 50
Dragon Walk / Lunge Walk through blocks
Rinse and repeat x2

Scorpion Dry Docks x 15 x 25 Mosey to the front parking lot

8’s on the corners became 8 signs of Suicide
(7 alt shoulder touch merkins–1 LBC)-(1 merkin-7LBC)
suicide run to each of the 8 parking signs as markers

Mary to finish time out
Dying Cockroach x 15
Pretzel Crunch x 15

Moleskin:
Some where along the way we grew from 8 PAX to 9 with the addition of Spielberg who decided to show up in time to watch the credits roll! To his defense, we shortened the COP and sprinted off into the darkness to race the departure of the buses and not a shoe print or a stinky sweat trail to follow thanks to the bus fumes!

Great work by everyone today! Lamont showing some speed with the fast Indian run and the Suicides. Hairband pushing the knee each week and getting stronger everyday. Not a lot of mumblechatter today, maybe the PAX were trying to catch their breath or just quietly questioning my directions while I was trying to catch my breath and call a few audibles!

Announcements:
Thanksgiving Turkey Bowl, 7 on 7 flag football- sorry I can’t find the details!

Joe Davis Memorial Resolution Run: 01/09/2016.  This race is a memorial run for Joe Davis, brother of Rock Thrill, who died of an accidental overdose.  Proceeds benefit Keystone Substance Abuse Services in Rock Hill, SC.  Information and registration http://f3nation.com/2015/10/28/2016-joe-davis-memorial-resolution-run-pre-blast/

Area 51 Christmas party 12/12/2015 at Sardis Swim and Raquet Club.  Geraldo is Q.  More information to follow.  Please note we will again collect donations of non-perishables for the Calvary Church Food Pantry at the party.  Specific needs will be communicated the week before the party. Put it on your calendars now men. http://f3nation.com/2015/11/11/4th-annual-area-51-christmas-party/

Thanks to Glass Joe for taking us out in prayer today!

In the embiggening, there were two

Two kettlebells, that is. YHC has missed a lot of Meathead workouts lately (travel, fartsacking, early school drop offs, etc.), so felt the need for some doubles. Apologies to the PAX that had to suffer through it.

DISCLAIMER GIVEN (YHC usually forgets, so I wanted to point this out for legal purposes)

WARM UP:

  • Alternating swings until the Q calls time
  • Good mornings x 10
  • Halos x 10 each way
  • Prying squat x 5 (go low, hold it, lean side to side)

THANG:

Partner up by KB size, common interests, similar hygienic standards, etc. Each partnership must complete the called number of reps of each exercise. Partner 1 works while Partner 2 dreads his turn. Flapjack until complete.

  • Double swings x 100
  • Double snatch x 50
  • Double racked squat x 100
  • Double clean x 100
  • Double OH press x 50
  • Double high pull x 100

COT – thanks to Smokey for the take out.

ANNOUNCEMENTS:

  1. Joe Davis Run is coming up on January 9th. Sign ups are open now. Pre-blast is here. There will be a lot of F3 participation and it’s for a great cause. Please consider signing up to sleep in if you’re a true meathead and don’t want to run.
  2. Area 51 Christmas party scheduled for December 12th. Pre-blast is here. Please register so Geraldo and Baracus can get a count for planning purposes. This should be a great chance to get some 2nd F with your F3 brothers without them sweating on you. Ms are also welcome, so you can ask them why they married a bunch of weirdos like us.

MOLESKINE:

As is YHC’s custom, this workout is a complete rip-off of a previous workout I “enjoyed.” TR led it several months ago and it seemed about time to bring it back. I was also traveling last week and busy this week, so plagiarism seemed better than the other options (i.e., pretending I wasn’t the Q, fartsacking, etc.). I don’t think there was too much overlap in  the PAX list, so hopefully no one minded. When TR led, we did another 50 snatches and 20 swings, but we ran out of time this morning. I don’t think anyone minded.

Strong work by all partnerships today.

  • Arena and Probation were throwing around some good-sized bells and making short work of all the reps. Probation audibled to double KB merkins on the squats to prevent further knee damage. #nicepecs
  • Sanka and Pele were cruising through the sets and Sanka showed off his new narrow stance double high pulls. I have no idea how he got the bells up there without the momentum, but it seemed to be working for him. #watchyourknees
  • Gullah, TL and Hacker kindly formed a triumvarate to solve our odd number issues. They also did extra reps to make sure no one felt shorted. #iam3rd
  • Balance and Smokey were working the double bells. They’re either relatively new to kettlebells or I just hadn’t seen them due to my own absences, but they dove right in, audibling to singles where necessary. #newbiestrong
  • YHC was fortunate enough to partner with Fletch, who flew through the exercises so fast I was still out of breath when we flapjacked. Thanks, brother. I’m not quite sure how Fletch is one of the fastest PAX in Area 51 (or is it F3?) yet can still swing the heavy bells. Is he on the Russian Olympic team or something? #CCCP

Thanks to our humble (and well-slept) site Qs, Brown and High Tide, for giving YHC the opportunity to lead the PAX this morning. It’s always an honor to work out with the solid crew at Meathead. I hope to see some of you join us down at Foxhole on Mondays. I know Turkey Leg needs another day of weights since he’s Fast Twitching on Tuesdays. Full disclosure: you will probably do some running at Foxhole.

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