WIGGLER: SUMMER HOURS – 6:00 AM Start
“So dare to dream. Dream your wildest dreams. You can climb the highest mountain. You can [run The Wiggler]. And if somebody tells you that you can’t do something, you say, ‘Yes, I can. ‘Cause I’m doing it right now!’” **
Fulfill a dream. Run The Wiggler! 6:00 am Tuesday – corner of Foxcroft and Rothwood – fellowship pace…
** Barry: Dinner for Schmucks
Read the Backblast and check out the video from June 30th. That’s what we’ll relive tomorrow at 0515 from the Vine Restaurant in Ballantyne. That is all. Oh, and meet at 0500 to get the blood flowing a little earlier. Now, that is all.
We were blessed with the best summer morning since early June: cool breeze and overcast. We needed the break, because YHC had planned to deliver a solid beatdown. Here’s what happened:
Circle up in front parking lot for disclosure (did have one FNG) then COP:
SSH – 40
4-count Merkins – 4
IW – 60
Seal Jack – 30
LSS – 8
Parker Peter – 10
Main Event:
Mosey to side of middle school. Count off in 3s and head to stations for 3 rounds:
1) 30 step-ups (each leg = 1),
2) rail walk
3) 20 dips
Plank-o-rama when finished.
Indian Run to playground for Murph: as much as you can in 10 minutes, if finished early, run around the track. 100 pullups, 200 merkins, 300 squats (Q reco: 5/10/15 X20)
Mosey to practice football field. Split into 4 teams for Frisbee hairburner relay races. LBCs until on deck. YHC had 3 rounds planned, but football team and clock constrained it to one round to middle cone.
Mosey to small hill between soccer and tennis for some 11s. Backward run up, regular down. 1 Superman at bottom, 10 high-knee jumps at top, 2/9, etc. YHC called halt around 6 or 7 jumps to be sure we had time for Mary.
Mosey to shovelflag, circle up and on your 6.
Flutter – 21
Russian Twist – 10
Dolly – 15
Bonus round: winner of hairburner relay called 10 Merkins. The rest got 15.
COT
Announcements
Keep HH and DT in prayers for recovery.
Moleskin:
Great to welcome a new brother this morning. Hank “The Dealer” Waltmire. He knew Liger, and just moved from CT. Hasn’t even been in town a full week and already posting. The man knows his priorities.
Solid work by all the Pax. YHC planned to deliver a healthy dose of downpainment. Hope it was just what the doc ordered for all.
I didn’t see anyone hit the track during the Murph, and heard a lot of chatter about the pull ups. I know I was modifying (upright row) before time was up, but would like to be able to do a full Murph one day – preferably this year. Oh, and in case you hadn’t been to any other workouts I’ve Q’d: If there’s anything to hold above the ground, I will always include pull ups. #warninggiven
Thank you for the honor of leading.
6 Strong men chose the Rock as their workout of choice this morning and were in for a cheap thrill.
The Thang:
At 7:00 the disclaimer was given and we were off.
Mosey to the front entrance of the church and circle up…
20 SSH (IC)
20 IW (IC)
15 Merkins (IC)
20 MC (IC)
15 Low Slow Squats (IC)
Mosey to the base of the hill at the soccer fields…
Triple Nickel #1
10 Diamond Merkins at the base of the hill (5)
Bear Crawl up hill (5)
20 LBC at the top
Mosey to Ball field by entrance #4:
Partner up for Partner Wheelbarrow around the bases (switch at every base)
At home plate, each do Prairie Fire Mary
Rinse and Repeat
Mosey to North Face
Triple Nickel # 2
10 Squats at Bottom (5)
Run up NF (5)
10 Wide Arm Merkins (5)
Mosey to big field and AYG to sign (about 200 yards)
Cross Rea Rd and Indian run to enterence #4
Triple Nickel #3
10 CDD at bottom (5)
Backward run to top (5)
10 Flutter at top (5)
Mosey to bleachers at baseball field
10 jump ups
15 Decline Merkins
20 dips
Rinse and repeat
Mosy back to Cars for Mary
30 LBC
20 Rosalita
Protractor
15 Russian Twist
10 CCV (each side)
DONE
Moleskin:
Thanks for letting me Q today. My goal was to see the whole AO and wear us out. I hope I succeeded on at least one front. Uncle Leo was consistently out front on all the Triple Nickels, followed closely by ABBA. Good to see Brisket and Shock and Awe and, the ever present (at least whenever I go to the Rock, Deep Dish. Thanks for the takeout ABBA!
Thanks also for the call Gummy and Hopper! In your honor, no burpies!
FF
Looking to add some variety to your F3 routine? Check out Fight Club. Yes, it’s early Monday morning, but it’s worth it. It’s perfect alternative to all the BRR training/running happening this season. Plus, fight training composed of High Intensity Interval Training (HIIT) workouts. Fight-style HIIT work also shreds fat like nobody’s business burning 400 – 800 calories in 60 minutes.
According to Muscle & Fitness magazine adding fight-inspired workouts to your training regimen will pay off in a variety of ways including endurance and muscle strength and definition. Your lower-back and ab muscles provide power for your punches by initiating an explosive hip turn, and your arms and shoulders bear most of the brunt of the muscle recruitment required for striking. Best of all, assuming you’re reinforcing proper fight techniques, you’re improving and refining a skill that transcends fitness on multiple levels.
Each workout combines running, strength training, punching hand pads and sparring. We have all the equipment including wrist wraps.
Mosey to Medical Park for COP:
SSH x 25
Imperial Walker x 25
Peter Parker Merkins x 15
Mountain Climbers x 20
Over to Brixham Hill park (many newcomers mention the beautiful ambiance of the secret garden)
bear crawl into park
dips x 15 in cadence
10 derkins on the walls
10 jump-ups
repeato
bear crawl out
Over to lake #2 (with bridge/waterfall past da’ bulls)
Lunge Walk over bridge, head to hill.
At the hill, set of 6s with squats at the top, burpees at the bottom.
Its earlier than I thought, so extra lake work:
10 merkins, lap around lake, 10 Carolina dry docks
Jog over to lush grass at da’ bulls:
Jack Webb up to 5 press, 20 merkins then ladder back down to 1 press, 4 merkins
Its still only 6:31am….
Head to lake #3 (by Goddard School)
Split into 2 teams for relay around lake.
Run around lake, tag next teammate.
Rest of team does 10 merkins, 10 squats, 10 LBCs on repeat until their turn.
Over to hill at BOA, count off by 2s:
Partner 1: runs up hill for 2 burpees
Partner 2: nonstop flutter until flapjack
repeat with:
4 burpees, nonstop dolly, 6 burpees, rosalita, 8 burpees, Russian twists, 10 burpees, LBCs
Across street to Snyders Lance lot:
Standing broad jumps across lot, 10 merkins, jumps back
Bear crawl across, 10 wide arms, bear crawl back
Geez, its still 6:55
Run back through woods, lunge walk over bridge to Loch Ness tables:
10 derkins, 10 inclines, 10 squats
Mosey back home
Moleskin:
It was a decently comfortable morning with a much appreciated breeze. The clock seemed to give us more than 60 minutes today, as every time I looked at my watch it was 10 minutes earlier than I would have guessed. We covered a lot of ground today. There was an interesting newcomer at Lake #2…. usually we don’t see anyone sitting as still as a statue, staring aimlessly at the water at 6:15 on a Saturday. It was a tad odd. He didn’t seem to even react as we did laps by him. Anyways, there was no attempt to headlock him. #silentbob
Lex Luthor was hitting it hard on the laps, and was joined by Mighty Mite and Big Dog who were putting in serious work on all the hills. Wild Turkey doesn’t mess around on the bear crawls. Chippy took the final lap on the relay as a challenge and turned on the afterburners to bury YHC and Commish after we passed each other at the midway point. Good work Chipotle.
Announcements:
F3 Dad’s Camp next week
Oct Mud Run
With the shovel flag safely secured somewhere in Hairball’s garage, 6 men took to the streets around the Day Zero AO to put in some serious work. Here’s how it went:
Warm up lap around the “track” to the basketball court.
COP:
10 burpees OYO
30 SSH IC
9 burpees OYO
27 IW IC
8 burpees OYO
24 Low Slow Squats IC
7 burpees OYO
21 MC IC
6 burpees OYO
18 Peter Parkers IC
5 burpees OYO
15 Slow Merkins IC
4 burpees OYO
12 Heels to Heaven IC
3 burpees OYO
9 Slow Wide Arm Merkins IC
2 burpees OYO
6 J-Lo’s IC
1 burpees OYO
3 Diamond Merkins IC
The Thang:
Mosey out the front of the school, right on Carswell, right on Bevington around the loop to Brechin Dr. with one stop for LBCs along the way to keep the group together.
7’s on (son of a) Brechin:
– Jump Squats at the bottom
– Molotov Merkins at the stop sign at the end of the street
25 Flutters IC
25 Dollies IC
Mosey back to the Rose parking lot and behind the Tuesday Morning to The Wall. Partner up:
-Partner 1 sits on the wall and does air presses
-Partner 2 runs back around the shopping center, up the steps and back around to the back of the building.
-Flapjack
-Wall Plank for a 20 count
-Balls to the Wall for a 20 count
Back to the AO for a little Mary:
-Freddie Mercury x 25 ic
-Protracter
COT
The End.
Naked Moleskin:
Teddy had it going on today with the ladies of the neighborhood. It started on the run to Brechin when Teddy kindly wished a female walker “Good Morning” and she did not reciprocate. Must have been bashful and left speechless with Teddy’s smiling and staring. Then once on Brechin, a lady commented about all these men running towards her and no doubt she was checking out Teddy. Then a much more age acceptable female was walking on Bevington and Teddy was convinced she had laser beams focused on his pecks. The jury is still out. This of course moved into TR realizing Teddy’s bachelor status to where he proceeded for the next 30 minutes giving Teddy dating advice about the ladies of the coin laundromat and mail-order brides.
The temps were just about perfect this morning for another rendition of a Day Zero beatdown. We covered just over 4 miles and worked as many muscles as we could in an hour. Strong showing by everyone. It was great to have Mario join us today as he is still getting acquainted with Area 51. Keep coming back. We’re here every Saturday! Great to have Margo out with us today, as well. He was crushing it on the 7’s. The Swede was in usual beast mode, although having to carry the “baby alert” phone may have slowed him down a tad. Keep us posted, brother. TR, as usual, managed to only do a handful of the called exercises, although he did show up early and get in an extra 2.5 miles. Thanks for the takeout.
Announcements:
10 hearty men of Union County, including one FNG and one 2.0, rallied this morning to see what the grounds of Weddington High School had in store for them. It went something like this-
COP in Cadence
SSH x 38
Squat x 28
Merkin x 18
Burpees x 8
Run around to side of building, Dips x 8, Derkins x 8
Rock Pile – find a respectable rock.
People’s Chair with rock for the following in cadence:
Forward Press x 8
Overhead Press x 8
Curls x 8
Forward Press x 8
Overhead Press x 8
While walking back to rock pile, Curls x 8
Run around back of school to big hill for 8’s
1 Squat at bottom, 7 Merkins at top. You know the rest.
Run to bridge, Lunge Walk across.
Bear Crawl half way to concession stand, Plank for 6.
At concession stand, Merkins IC x 8
Civilian count Stagger Left x 8, Stagger Right x 8.
Box Jumps x 8
Squats x 8
Find cones on football field.
Bear Crawl to first cone, Lunge Walk to second, Crab Walk to third.
Head back to start with Backwards Bear Crawl, Backwards Lunge Walk, Backwards Crab Walk.
Get chased off field by polite coach. (Ice9 of course attempts EH)
Mosey to Track for some Indian Run, one lap.
At Visitor’s side, serpentine Bleacher Run end to end, finish at top.
Maybe some LBCs, probably some Merkins, too gassed to tell.
Mosey to MS porch for Mary intermission in cadence.
Heels to Heaven x 25
American Hammer x 10
LBC x 25
Mosey back to top of Visitor’s side for timed exercises.
1 minute AYG Merkins
1 minute AYG LBCs.
1 minute AYG Squats
Back to concession stand for Dips x 8, Derkins x 18, LBCs x 28
Mosey across bridge and back to rock pile.
Curls x 8, Overhead x 8 IC
Mosey (or if you’re Ice9 and Transporter, race) back to front of school.
Bicycle x 28
LBC x 38
Heels to Heaven x 8
Moleskin
Okay, so the theme was a bit of a stretch. But on 8/8, it seemed like a good idea on paper. Somehow I missed the 8-count Burpees. #Qsmoked
Welcome to Liotta, another strong Lawson Pax! We will conquer the neighborhood soon.
Kotters to Ben Stein’s Money, great to have you back. And always a pleasure to have Howie showing the Pax how it’s done. #thefuture
Apparently, the Pax need a refresher course on “How To Indian Run”. All those rabbits chasing the lead, when only the last man should be running hard. Active Recovery.
Announcements
Much thanks to the Prayer Warriors. Continue to lift up Heather Meyers, as she recovers post-cancer surgery and chemo.
Join us Mondays at Nesbit Park for Flash, and Wednesdays at Marvin Ridge HS for Dromedary. 0530 Sharp. See web site for map-
Spartan Super August 29
Mud Run coming in October, watch web site for signups.
BRR Sept 11-12, join a team of 9 or 12 for the 208 mile relay, from Virginia to Asheville. It’s a great time –
Transporter is Q here next week, and Camacho leads us 8/22.
Sign up for your turn at the helm here
https://docs.google.com/document/d/1JXawoesMQXiZDi5GkfKOKSGxwuQ1w5Jj3dwXue29U2A/edit?usp=sharing
Aye!
Another fun Friday as 22 pax showed up to sweat and sweat some more.
The morning began w 20 Merkins. (Tiger Rag decided to modify)
Moseyed over to the entrance of the HT – do whatever your age is in Burpees (TR mumbled and modified)
Moseyed to concrete blocks and partnered up. Partner 1 runs to stop sign and Partner 2 does jump ups on the blocks until 1 returns. Flap jack and repeat 5 times. (TR modifies the jump ups to step ups)
Mosey to road behind Arbo. Run the distance of the road stopping at every entrance and doing 20 Merkins (TR volunteered to pick up the 6)
Mosey to office building – partner 1 runs up stairs across and back down the steps. Partner 2 does CDD. Flap jack and repeat 5 times. (TR blows out a hole in his shorts forcing us to move on)
Mosey to soccer field. Partner 1 runs up hill and across field to 2nd goal post. Partner 2 does Mason twists. Flap jack and repeat 5 times. (I over hear TR saying something about running 13 miles the day before hence the reason for his sub par performance).
Run back to Arbo stopping at every entrance and doing 10 Merkins.
Return to cars and do 10 burpees.
Circle up
It was a fun morning and a privilege to lead.
Semi Gloss showing up in his circa 1973 Evil Knievel tank top set the tone.
Lots of fun chatter after the first called exercise of “Age in burpees” must have sounded like “Asian burpees”. Regardless, lots of mumble chatter but even more loss of sweat.
Looks like BRR training is taking a tole on some of our legs as modifying is the name of the game.
Great work everyone – fun times!
12 men fought off the grips of the fart sack and posted strong at the Centurion this morning to endure YHC’s first Q in ages. Everyone put out a strong effort and was gracious enough not to deliver any ridicule towards the fumbling leader.
The Thang,
Mosey to the parking deck side of the stadium.
24 SSHs
20 Squats
20 Mountain Climbers
10 Merkins
Mosey to the far end of the parking deck.
Partner up for “Catch me if you can” parking deck stair tower style.
Q got winded very fast and called it after catch Hops maybe twice.
Mosey to the new ramp at the end of the bleachers.
Rail walk down and bear crawl up under the pax.
Mosey over to the apartment complex next to the practice field. (YHC know he named this at some point and yet can’t remember what it is)
Partner one does a lap while partner two does 15 merkins. Rinse and repeat 5 times.
Mosey to the deck for some Mary.
20 Rosalitas
20 Dollies
20 Freddy Mercury
10 Knee ups
Mosey to the school steps
Bear crawl up the ramp, lunge walk back, and 5 squats at the end. X3
25 LBCs
15 Mason Twists
Mosey to the cars.
5 Burpees at the first speed bump and jail break to the street.
Announcements:
Fort Mill obstacle challenge/ workout tomorrow- check the website.
Sign up for the Mud Run
See me for interest in the Nicaraguan Bridge Trip in November. 2sduvernay@gmail.com
Moleskin;
Great work today men! War Daddy to War Baby spanned 40 years. Great to be back saddle and hope to be back to for a long time.