22 pax including one FNG posted at Kevlar this morning for a mixture of bricks, tires, and sled work.
THE THANG
Jog down to lower lot
SSH x 15
IW x 15
Merkins x 15
Honeymooners
All you got back to cars and grab two bricks from Horseheads truck.
Plank up on bricks – 6 inches
Renegade rows x 10 each side
Straight arm side lateral shoulder raises x 15
Decline merkins on bricks x 12
Straight arm front shoulder raises x 15
Quick feet over bricks x 10 each side
Front raise to shoulder press x 12
Two footed jumps over bricks x 10 each side
Jack Webbs with two 2 shoulder presses x 6
Over to the tires.
Tri dips x 10 on each tire
Dry docks x 15 on each tire
Merkins x 10 each tire
Stagger merkins x 5 each tire
Sprints x 3 up two tires and back one
Sleds – groups of 6 while group does ab exercises
Abs – flutters x 30
COT
YE OLDE MOLESKINE
Good fun Friday group at Kevlar today. Great to have an FNG out there and Pudding Pop and Sussudio jumped all over this one in the warm ups with him being named after one of Liverpool FC’s legends. After all of the options Bananas came up with the one that stuck – Goldmember it was. Could have been way worse!
Thanks to Horsehead for bringing out the bricks which definitely got the shoulders burning early doors. Hairball was questioning the playlist which went from Coldplay, to Eminem, and then to MC Hammer. TR felt obligated to show the pax what the hammer time dance moves looked like. Nice guest appearance from Bratwurst today too. Comment away on anything worth noting…
Thanks for coming and have a great weekend. Sign up for F3 golf!
Bulldog
Oh the world of Twitter was blowing up and bears were being poked, yet said pokers (Stump Hugger and Purple Haze) were nowhere to be found when it was time to launch. Lucky for the PAX. I invited Haze to back up his smack, but he came back with some line about needing a passport to come to the UC. Lame.
After YHC was dropped off by Dredd (my new black beetle, not the man) we were off. Not as cool as what Freedom rode in on his VQ though.
Hairband Mile
Super Cop (No Passport Required)
Prayer Run (No Jacket Required)
Partner up and ask partner for a prayer request. While you’re running and sucking wind, pray for your brother.
Partner 1 – Run to small track and back (and pray)
Partner 2 – Called exercise till partner returns
Got really warm really fast and had to shed a layer of laundry.
Peoples Chair
43 air presses x2 (#crowdpleaser)
Z Health (No Shoes Required)
Byron used to drill into my head a lot about stretching, and I try to incorporate it as much as possible into pre and post workouts.
Kick off your shoes:
And we’re done!
Coney Island Cyclone Moleskin
Awesome job brothers. Welcome Coney to the brotherhood, I hope you’ll forgive all the running on your first post, but you did great!
I loved all the looks when I told the Pax to kick off their shoes. #classic We do what? Z Health is really great and I’ll try and work more into my Q’s.
Good to see Tonawanda back out in the gloom, keep after it brother and thanks for your prayers. I need them.
Thanks Shepard for taking us out.
True honor leading you men and A51 needs to come discover the fun they’re missing in the UC.
Until next time…
11 hard charging PAX + 1 hobbled site Q stood up to the elements so that our triceps would bulge out of our shirts all day.
The Thang:
– Mosey to open area – Circle – “I’m not a professional”:
SSW x 20
Crucible Merkins x 20
Carolina Dry Docks x 20
– Mosey back to Theatre:
– Deconstructed Burpee: 5 squats; 5 thrusts; 5 merkins; 5 thrusts; 5 jump squats / Then 4 of each movement / 3, 2, 1
– Partner up. Wheel barrow down to far side of parking (~40 yards). Every 4 steps – merkin. Flapjack back.
– Merkin ladder across same area.
– Ppls chair. Air presses x 50; Right leg up for 10 count/left. Right leg up and air presses x 25; left and x25
– Wheel of Merkin: 5, 4, 3, 2, 1
– Mary: LBC x 20; Dolly x 20; Rosalita x 20; Heels to Heaven x 20
TIME
Moleskin:
– YHC had to come up with some workout that wouldn’t put a strain on his calf that was injured while conquering the MudRun. Introducing “MerkinFest 2015”. Total Merkins ~ 345
– Positive feedback on the deconstructed burpee. Thanks to F3nation (Mongoose in Winston Salem) for the idea. It will be put in the rotation of truly aweful but awesome exercises for #F3RebelYell.
– Iron Horse came up with the Merkin Ladder – that might not enter the usual rotation until YHC gets stronger #hardas$#&t
– Not a lot of mumblechatter – all of us had our noses to the grindstone OR YHC was just trying to stay in his happy place.
– Good to see Prohibition out at RY – one more post and he’s added to the Q schedule (EH)
– Frack was in his wheelhouse today. He has merkins for breakfast.
– Truly great group of guys – YHC has really grown attached to the site and the brothers that frequent #blessed. Thanks to God, F3nation, and You for blessing me with the opportunity to lead.
Announcements:
– F3 Golf – there is a ton of swag available and why not hack up a nice golf course for free stuff and the opportunity to give back to F3F.
– Quarry Run this weekend – just in case running up a 13 degree grade tickles your fancy.
– Night ops half marathon at the Whitewater Center – for those who like to run…13 miles…in the woods…at night.
It’s back….a good way to get miles, avoid the sad clown run. For what it’s worth, this distance and pace is great for the BRR and any other goal runs you have.
Format:
– meet at Goldman lot ( corner of queens and providence)
– 8 mile launch at 0515, will run a 2 mile loop back to goldman to pickup 6 milers
– 6 mile launch at 0531, with the traditional route towards and around AG.
– pace usually starts above 8 min miles, and sometimes finishes faster, sometimes not #disclaimer
– will finish back at Goldman by 0620.
Per the preblast, today should have been an out and back jaunt on the 4-mile Creek Greenway. Thinking ahead, The Mouth and Strange Brew warned YHC that a mitigation strategy may be in order since the greenway was likely covered in water and mud. Even though some may be considering a triathlon in the coming months, today was not the day to start the training effort.
So 9 men set out the opposite direction into the dark cool mist to round the Rounding Run and back. The PAX seemed in the mood to cruise so the 2nd F was good and the tempo moderate to strong the whole time.
At COT, it was learned that it is Sanka’s (WB) birthday today and he was officially now #almostold at an ancient 29. This made the rest of us feel old. We didn’t even enforce the 29 burpees he owed. It was also curious how this fact came out in COT instead of at the beginning of the workout. #smartmove
Strange Brew took the moderate route today and used the time for a shakeout run before his Saturday 10-miler in the mud and muck of the Leatherwood Ultra. Godspeed brother. You are going to kill that thing. I bet you will even find some left in the tank for a second 10-miler to bring Haggis in from his 50 mile Ultra. Haggis, if you are out there, we wish you luck!
It was good running with Funky Cold and Frasier on the run back. Learning about Funky Cold’s 12 years in South Africa working with school children made us feel a little unworthy. It is good some 3rdF is coming to SOB land on April 28. YHC could use some of that at times. It is great to have such good examples all around us within the PAX. Iron sharpens iron not just physically brothers.
POP, The Mouth, and Sanka held a steady pace perfect for BRR and fall marathon training. Good luck next week POP in the Chicago Marathon lottery. If you get in, we can all then live vicariously through you in October. Wait, envy is not a good thing. Oh well, there will be serious #BRRenvy and #ChicagoMarathonenvy in the Fall for us not there.
Cotters to Mall Cop who is coming off an IT band injury who ran with Wolfman which has not been seen for a while at the ‘Turn. In fact, Wolfman was seen twice this morning by the PAX. The legend is real and we are glad to have our regulars back in our midst.
Announcements:
– Mile run trials for Fast Twitch and Swift on April 28 at Community House Middle school at 5:15 am Be there to get your current fitness baseline
– 3rdF for SOB’s (and others) after Bagpipe/Swift on April 28 (and every Tuesday after) at Einstein Bagels across from The Vine, Ballantyne
– Signup for golf now for April 30 tournament
Fourteen Bros came for the #MadGains. They got the full body (shall we say) pump for free.
WARM UP
THANG
Pair up by like-sized bell, like-sized Pax, or just someone you like. It didn’t really matter because we were going to mix it all up anyway. Each pair complete the combined total of called exercise, split it any way you want. Partner 1 works. Partner 2 lets the bells rest. Meatheads don’t rest–they let the weights rest.
COT
MOLESKINE
Not much to say. We worked hard, the teachers took the back entrance, Bananas slept in, Bulldog caught Probation’s dodgy knee and did merkins during squats, Brown almost passed out, Les Mis and Busch were tossing Dbl 60s, Stump, Chum and Squid paired up in 3 even though we had 14 (#BroMath). Might feel this one tomorrow. Definitely going to feel it if you’ve posted but thricely in the last month.
Never heard of embiggened? It’s a perfectly cromulent word.
11 PAX including 1 FNG ignored the April showers and did not file an extension for the #DownPAINment.
The Thang:
Mosey to the lower parking lot for a #HairbandMile mixing in high knees, but kickers, and karaoke.
COP:
Starfish:
Mosey to the bus parking lot for the Starfish by running to a corner, performing the called exercises and returning to the center completing 5 Spartan burpees.
Four Corners:
Move over to the track and run to each corner of the track performing the called exercise.
Hill Work:
Mosey over to the hill behind the baseball field sprinting up the hill AYG and then recovering on the way down for 5 rounds.
Mary:
Moleskin:
Announcements:
First of all, my apologies to the pax for this late backblast, but as the title says, I’m sneaking it in the nick of time the night before the following weeks Hydra workout!
10 of Area 51s finest posted for what would be YHC’s first Q in several months following an injury, and this is what we did to the best of my recolection:
Mosey around the school to the bus lot for a short and quick warmup: SSH x 25, IW x 25.
Continue our mosey off campus to the church accross Rea Rd to pickup a rock, then double time it back to the bus lot for the following: Push Press x 25, Curls x 25, Stagger Arm Merkin L x 10, R x 10. Repeato x 3 Sets.
Mosey to the playground for 3 sets of Pullups x 10, Squats with rocks x 15, Dips x 20, Declined Merkins x 15.
Mosey to the field in the center of the ball fields to climb a Here and There Ladder. Sprint from cone 1 50 yards to cone 2, do first exercise called, then sprint back and plank for the six. Each round sprint there, do exercise, sprint back and do previous called exercise, sprint there and do exercise, etc building each time another exercise is called.
1) 5 Burpees
2) 10 Merkins, 5 Burpees
3) 15 Squats, 10 Merkins, 5 Burpees
4) 20 Flutter, 15 Squats, 10 Merkins, 5 Burpees
5) 25 LBCs, 20 Flutter, 15 Squats, 10 Merkins, 5 Burpees
6) 30 Dollies, 25 LBCs, 20 Flutter, 15 Squats, 10 Merkins, 5 Burpees
Pickup rocks and mosey back to the bus lot for 1 last round of Push Press x 25, Curls x 25, Stagger Arm Merkin L x 10, R x 10.
Return rocks back home at the creek bed at the church, then book it back to the school parking lot dogging the green worms hanging from the trees in front of the school.
A few more minutes of Mary with some flutter and dolly.
Moleskn:
Excellent work by all as this was a smoker of an upper body workout and several pax chose unwisely with quite a large rock for all the exercises. YHC wanted to go heavy on the upper body as I haven’t been doing any squats, burpees, and running since my IT Band injury. I was really smoked in the middle of this workout, especially on the Here and There Sprint Ladder, as I made it back from a Spring Break trip to the Gulf Coast and New Orleans the night before at 10:00 pm, so hopefully the workout was sufficient for the rest of the pax. Thanks to Bug Eater for allowing me to Q a great group of guys at Hydra, and good luck to the new site Q Puddin Pop!
My apologies again for the late backblast!
8 men paid what they owed. Since it was Marvin, they owed a lot.
The Thang:
Warm-up
Main Event
Mosey to Pain Highway. Run the pain highway, stopping at each of 11 signs to perform ascending numbers of the called exercise. Then run back to the start. At the start, we did burpees in cadence and knee-ups. The exercises were:
Closing
Mosey home. Do some knee-ups and heels to heaven until time is called.
COT. Many thanks to Bratwurst for taking us out.
Moleskin
OUT
0530- mosey to track and run 1 warm up lap. Meet in corner 4 for COP.
COP – burpee ladder…
10 burpees, 15 Merkins, 9 burpees, 15 SSH, 8 burpees, 15 mountain climbers, 7 burpees, 15 Peter Parker’s, 6 burpees, 15 Parker peters, 5 burpees, 15 lbcs, 4 burpees, 15 imperial walkers, 3 burpees, 15 squats, 2 burpees, 15 Merkins, 1 burpee.
Partner up and mosey to end line of soccer field. Partner 1 does suicide sprints of 20yrds, 35 yards, 50 yards while partner 2 does said exercise. Flap jack. Rinse and repeat 3 more times. The 4 exercises were burpees, Merkins, lbcs, flutter kicks
Stay w your partner and mosey to track. Each guy does 25 Merkins, 25 squats, and 25 lbcs and then run a lap. Rinse and repeat 4 times. The 4th lap is modified to a 50 yrd sprint.
Mosey to hill w partner. Partner 1 does 10 Merkins, runs up hill and does 5 burpees at top while partner 2 does said exercise. Flap jack. Rinse and repeat 3 times. Exercise was Merkins, heels to heaven, and Freddie Mercury.
Mosey to parking lot for 3 min of Mary.
It is such a rush to have the opportunity to Q an F3 workout!! One of the ways I gauge the toughness of a workout is by the amount of chatter going on. Although I was gassed by the end of the suicide sprints, I still heard Bush and Sussudio yapping away. They were talking about soccer practice, the weather, etc. I figured with everyone else breathing heavy – the workout was half way decent. Anyways- thanks for the opportunity to lead. Great work by all!
Announcements – sign up for golf tournament today! Go to f3nation.com for other announcements.