8 mighty men of #Commitment braced for yet another post in the chilly gloom. Fortunately, they didn’t have to wait long to get warm…..
Sparked by a rehabbing Stump Hugger, half of the Pax posted early for a 4 mile “shake the frost off” run around our humble AO. T Claps to Stump Hugger, Bratwurst, Dasher and Mop Top for the extra credit.
0630
SSH x 25
Squats x 20
Merkins x 15
Burpees x 10
Noah’s Ark
Pax completes called animal exercise, then runs lap around front parking island.
Bear Crawl, Crab Walk, Duck Walk, Frog Jumps, Scorpion Merkins, Calf Raises. LBCs at end of each cycle, waiting on the 6.
Mosey to rock quarry for Curls x 15, Overhead x 15, Rock Squat x 15, Curls x 10.
Mosey to back wall of school for People’s Chair and BTW.
Lunge Walk bridge, mosey to concession stand for Merkin Medley.
20 Incline, 15 Standard Issue, 10 Derkin, 25 Box Jumps.
Rinse and Repeat.
A couple unsavory dishes served for the first time at #Commitment;
Deck Squat x 10 (Courtesy of Spooky Jon), 8 step Body Builder x 10 (Thank You Checkpoint). Run a lap around track after each.
Stadium bleachers for 5 minutes, AYG.
Cross country return to main entrance, courtesy of Dasher.
Heels to Heaven x 15 to close out.
Moleskin
Great to be back in the fold, after a couple of family-related absences.
Welcome #Commitment FNG Mop Top (George Harrison), who made his first post this Wednesday at Dromedary. Not sure of our casual Saturday morning start time, Mop Top got roped in to the bonus 4 miler. #Strong
Keep the following in your prayers:
Minuteman had to slip out early to get his eyes checked out; possible problem with pressure on the optic nerve. If only we had an eye doctor at the church…..
Hot Pants is awaiting results of MRI on his back. Disc problems resurfaced.
Heather Meyers was radiant today at the UMC Christ’s Closet event! Praises for her progress to date and keep up the bold and confident prayers.
There were only two anti-corporate cup types that showed up to The Rock. But two is all you need – It takes two to make things go right, It takes two to make it outta sight.
So, we ran a mile to Day Zero, cranked through the Day zero workout and then ran a mile back home. I think we covered about 5 miles with no burpees, so Gummy and Hopper would be proud. Thanks for the warm welcome from the Day Zero crew, great workout from Semi Gloss and The Mouth. And great fellowship with Flipper.
Harley
14 Brave SOBs decided to enjoy the Arctic Blast following Thursday’s spring like temps and start their weekend off right chasing it into the Gloom
Mostly Veteran group – so quickly disclaimed and off we want.
(began to worry part of the group had decided to head over to Einstein’s for bagels and coffee instead of the Arctic winds of Ballantyne)
The group all finally show up.
No COP – straight to work (YHC tweeted the night before this would be a basic meat and potatoes workout, and didn’t want to disappoint.
The Thang (the instructions were as follows – this is the work to be done today – get as much done as time allows)
1 x lap around Loch Ness
1 x lap with (3)stops for 10 derkins, 10 jump ups, 10 dips then
2 x laps around Loch Ness
1 x lap with (3) stops for 20 derkins, 20 jump ups, 20 dips, then
3 x laps around Loch Ness
1 x lap with (3) stops for 30 derkins, 30 jump ups, 30 dips, than
4 x lap around Loch Ness
1 x lap with (3) stops for 40 derkins, 40 jump ups, 40 dips then
ladder your way back to the beginning – working to get as far as you can.
But wait there is a twist – during the “exercise laps”, when you are crossing behind the buildings to do the derkins and jump ups, you must bear crawl when on the bricks (YHC forgot how big these brick patios were.
Off we went – the time called at 6:08 fast mosey back to parking low for some Brave style mary.
6 mins of Mary
Flutter Kicks x 50 in cadence
Holdem
Dollies x 10 in cadence.
Done
NMM
Not an exciting workout today but YHC thinks everyone got their money’s worth. Lots of Larry Birds today. I think Frasier and MT work working their way back down the pyramid and all others topped out thru the 4th level (40 jump ups after about a 25 yard bear crawl is most unsavory)
Cable Guy, Big Tuna, Strawberry, Chippy, Outback, Fire Hazzard, Mr. Bean, Johnny 5, and Heart Breaker were all flying out there. Wingman is a ironman, pushing thru a painful calf, not stopping once. And MC was not only flying but didn’t even look tired out there after pounding out 100 perfect form derkins (YHC was smoked when adding in the bear crawling). And to that, the pax bear crawled about 250 yards or more today along with 100+ derkins, 100+ jumps ups (painful) and 100+ dip = work was done today
Again great work by all. Its an honor and privilege to get to lead such a great group of men. Thanks for the opportunity.
btw – as we were about to launch, Mr, Bean asked who was Q and upon hearing it was YHC, he responded well D&%M – that just warms YHC’s heart to get that response.
Have a great weekend men.
Announcements:
F3 Golf Tournament – Don’t wait – sigh up today or TR will hunt you down. The date is Thursday April 30th. Here is the link to the post:
http://f3nation.com/2015/02/04/the-2nd-annual-f3-golf-classic/
3/21 – Team Chepul Hill Race For Brain Cancer Research – Team Chepul Hill has been created to support our brother Bill who is battling brain cancer. March 21, 2015 at Marshal Park in Charlotte. Sign up to race with Team Chepul Hill here: http://www.braintumorcommunity.org/site/TR?team_id=71982&pg=team&fr_id=2420&et=rooeuNcYZa7hnaNhPhYw_Q
Thats all. If YHC missed something, shout out in the comments.
Champagne Out.
16 fine gents (including one FNG) appeared in the gloom for a Kevlar gear workout that worked the whole body.
THE THANG
SSH x 15
IW x 15
Merkins x 15
Dry docks x 15
Partner up
Partner 1 runs to touch rock while partner 2 does flutter kicks. Flap jack x 2
Partner 1 runs to touch rock while partner 2 does man maker merkins. Flap jack x 2
Partner 1 runs to touch rock while partner 2 does burpees. Flap jack x 2
Over to soccer field for pairs circuit:
1) Run lap (timer)
2) Pull ups
3) Stagger tire merkin
4) Box jumps
5) Barbell
5) Dry docs in tire
6) Tri dips on tire
7) Weight plate squats
8) Tractor tire flip
Two rounds
Jack Webb with LBC’s with some stretching thrown in #tantra
COT
YE OLDE MOLESKINE
Twas a cold start to the morning as YHC rolled in at 0510 to see Cottontail doing a solo KB workout to the tunes of 91.9 FM. Not the usual numbers we have seen lately but we did have an FNG Steve S who braved the elements in his neoprene sports tights. Not Runstopperesque in the no shorts way but me thinks that they helped hold the dodgy knee in place throughout the morning. Good also to see Orange Whip, Fireman Ed, and Hacker back in the mix after a little winter hiatus.
It took a while for things to warm up today with some sore backs from the Meathead lads including TR and Chanel (Shanaynay) but once the bodies got loose so did the banter. The Jack Webb with the LBC’s mixed in brought out some moaning and Horsehead was loving the deep lunge stretch Les Mis pulled out yesterday as the old tantra jokes started to fly.
FNG Steve S dodged the Love Shack B52 bullet and instead got nicknamed Kazaam after Shaq the basketball player. Welcome!
Enjoy your weekend lads! BD
12 Men thought they would take advantage of the early Spring like weather by posing Hydra, before the next arctic blast arrives on Friday.
We did have an FNG, so a more detailed disclaimer was given – i.e – modify as needed, and if you get hurt, its not YHC’s fault, F3 or the School’s fault.
Off into the Gloom we go.
Quick mosey to a nice soggy field.
COP * – in cadence
25 x SSH*
5 burpees oyo
20 x IW*
5 burpees oyo
20 x Slow Squat*
5 burpees oyo
The Thang:
Starfish time at Hydra again.
Divide into 4 groups – just to not overload the stations when we start.
Station 1 = Playground – 15 pullups
Station 2 = far baseball field to the right (Behind Zima’s house) bear crawl from fence to infield and back – approx 50 yds
Station 3 = Football field in back – 20 Jump Squats
Station 4 = other baseball field at far woods – 20 CDDs
Middle of Starfish = 5 double merkin box jump burps
start at your station, complete it and run to middle, do the burpees, the move to the next station.
Rinse and Repeat until time was called.
6 mins of mary
Flutter Kicks x 25 in cadence – hold em
Dollies x 25 in cadence
Elbow Plank – 30 seconds, then Chelms 10 cound, IH 10 count, Olaf 10 Count.
Done
NMM
Solid work by everyone today – Everyone was pushing the pace and YHC thinks most pax made it 3 times around the starfish. For those keeping score – that is 45 pull-ups, about 150 yards of bear crawls, 60 jump squats, 60 CDDs and 60 double merkin box jump burps (which hurt)
Howie Webb our FNG (aka Latrine) earned his name well. About half way thru the second round of the starfish, YHC noticed the FNG was missing and asked Green Machine, who brought him where he went. The answer was “He said he hadn’t worked out in a while and had to drop a deuce” – so immediately YHC thought of Outhouse as a great name until the Pax heard he was a West Point grad and was in Heavy Artillery in the Army. Thanks for coming out brother, keep it up, you will not regret it. And thank you for you service to our country.
That is all YHC can remember – was in O2 deprivation most of the workout.
IH thanks for the great takeout and for the company on the run in.
Announcement:
MudRun coming up soon –
F3 Golf Tournament – Don’t wait – sigh up today or TR will hunt you down. The date is Thursday April 30th. Here is the link to the post:
http://f3nation.com/2015/02/04/the-2nd-annual-f3-golf-classic/
3/21 – Team Chepul Hill Race For Brain Cancer Research – Team Chepul Hill has been created to support our brother Bill who is battling brain cancer. March 21, 2015 at Marshal Park in Charlotte. Sign up to race with Team Chepul Hill here: http://www.braintumorcommunity.org/site/TR?team_id=71982&pg=team&fr_id=2420&et=rooeuNcYZa7hnaNhPhYw_Q
Champagne Out
Aye! 15 strong pax leapt into the frosty gloom this AM for their daily downPAINment at Joust. We got a solid dose of training for both fast and slow twitch muscles. Amongst our crew was an FNG, who was a very solid addition. All of the pax worked hard and hopefully got what they were looking for.
The Thang
Jog from parking lot down to football field for COP.
COP
– SSH x 25
– Slow Squat x 15
– Imperial Walker x 25
– LBC x 15
Jog to 50 yard line for Dirty McDeuce. For those not familiar with this, it is 4 rounds of 3 different exercises. 12 repetitions each in cadence. I took a page out of OBT’s play book and added a lap around the track between rounds, so the pax would also get a mile of running.
Round 1: Squats, Flutter Kicks, Merkins
Run 1 lap
Round 2: Stumpjumpers, Bicycles, Diamond Merkins
Run 1 lap
Round 3: Dolly, Mountain Climbers, Sore Shoulders (forward and backward)
Run 1 lap
Round 4: Rosalita, Local option (Header chose 12 Burpees), 12 more Burpees
Run 1 lap
Mosey to end zone for sprints with pain
All pax start lying face down and when prompted sprint 100 yards, then complete said exercises
Round 1: 100 yard sprint, 10 Merkins, 10 LBCs, Plank when done
Round 2: 100 yard sprint, 15 Merkins, 15 LBCs, Plank when done
Round 3: 100 yard sprint, 20 Merkins, 20 LBCs, Plank when done
Round 4: 100 yard sprint, 25 Merkins, 25 LBCs, Plank when done
Round 5: 100 yard sprint, 30 Merkins, 30 LBCs, Plnak when done
Jog back to start for Mary
3MOM
– LBCs x 25
– Flutter x 15
COT
Moleskin:
– Welcome to FNG (F3: Speaker). This guy was leading the charge in the sprints. Great to have you out.
– Today was a good mix of “slow” twitch work (laps on the track), “fast” twitch work (the sprints) and calistenics (everything else). Everyone did a great job and really pushed things.
– It was an honor to lead you men. Thanks again.
Announcements:
– Check website and weekly email on Mud Run updates, F3 Golf and all else that is going on in F3 Nation.
21 posted for YHC’s Q at Centurion. Nothing like a tweet letting everyone know I was feeling a little lazy and it might be an easy day to bring out the crowd. Sadly for all including YHC, it was not to be as I woke up refreshed and ready to go. Blame it on Chelms who poked the bear last night as always.
The Thang:
That was painful. Not much mumblechatter this morning.
Shout out to Mermaid, Pebbles, and Chelms who were out front on the circuit.
Saranac posted for the second time and was so excited he texted YHC at 5am – “where is everyone”?
Sumo jump squats after an uphill duck walk hurt just as bad as the last time YHC called this. I forgot that I promised myself to make it 25 next time…
Hops was GoRuck ready in his camo BDUs this am.
Jack Webb is a very sneaky guy. He seems so benign in the beginning. Lots of modifications by the pax as we counted up to 13×53 on that one. We will likely think of Jack when washing our hair in the shower tomorrow.
Announcements:
Brain Cancer Race on March 21 – Marshall Park
Mud Run – April 11
The Thang:
COP:
Double KB Clean & Press
Get in a group, Partner up and perform 5 x 5 double KB clean and presses, focusing on technique.
Tabata
20 seconds working, 10 seconds recovery for 8 sets x 4 rounds with one minute rest between each round. The goal was to score the same number of reps for all 8 sets.
Then Two rounds of side planks with leg raise to activate hip and glutes
Followed by two minutes of stretching
Done
Announcements: Sign up for golf
Naked Moleskin:
A Pax of 20 gathered under the setting moon and a gentle breeze to fall in love with Tabata all over again. On that note, there seemed to be quite a few “that’s what she said” type comments during certain exercises and instructions. The goal this morning was to provide adequate time to warm up and mobilize in preparation for what was coming. There was a good bit of chatter through the first round which sharply fell off during the second and ceased during the squats. No FNG’s today, but I think it was a record number for Meathead (aye).
(posted by High Tide, on behalf of Les Mis – great VQ!)
A healthy 21 count for the PAX (including Q) showed up for Rebel Yell on th ewarmest morning of the year. And the rain held off until after the workout which was even better. So all the stars were in alignment for a great workout…and indeed it was. Before the details, a quick shout out to Lugie who must be the best F3 marketer in all of Charlotte. He brought out yet another FNG (his 2nd in 2 weeks) for the festivities although I don’t know how the FNG felt about the workout since he left early! I understand he had a commitment so hopefully he’ll be back. Also, nice to see Philmont back in the mix…this was his 4th post this week!
Warmup: SSH X 20, IW X 20, Squat X 20, Merkins X 20 + Mtn Climber X 10 + Merkins X 20.
Workout: Grass Hill for 6’s: Burpees at bottom and Squats at top. Ran to bottom of Murderhorn Hill to rock quary. With rock in hand: 3 sets of 4 exercises of 20 reps, 15, reps, and 10 reps. Overhead press, curls, tricep, squats. 15 diamond “rock” Merkins between 2nd and 3rd set. Ran to top of Murderhorn for planks and 6 inches while PAX gathered. Ran back to Stonecrest.
Along the movie theatre side wall, People’s Chair including 1 leg extensions for 10 count and overhead press X 30. On the curb, 20 tricep dips extending 1 leg (10 each). Mosey to parking lot in front of the movie theatre and circled up for Mary / Merkin ladder. Multiple sets of Mary – all for 20 cadence – and sets of Merkins X 10 between each Mary exercise: LBC, Dolly, Flutter, Rosalita, Bicycle, Heels to Heaven, Mason Twist, Protractor. 80 Merkins total.
Mosey to street with light posts for 5 jump squats following a sprint to each post – 7 total. Finished with 2 minute plank for count off and name arama.
_____________________________________________________________________
For my first Q at Peak 51 the weather man was calling for rain, rain and more rain. I believe in prayer, so the prayers went up, and no drops came down! Not a prophet, but the Lord is good and does answer prayers. Weather man is now 0-3 on rain called for my leads. God is good.
After Hacker safely landed all four tires back on terra firma after coming in on two, we were off.
COP
Down to the bottom of the parking lot facing the church.
Partner up for cumulative sets. While your partner runs to the back door of the church and back, you’re doing the following, and planking in-between sets:
100 – Squats (What? More squats?)
150 – Star Jumps, Flying Squirrels, whatever you want to call them
150 – LBC (This turned out to be a lucky stroke of genius to give everyone a breather)
50- Burpees (No ones favorite)
Mosey to side of school where we get harassed by teachers on a regular basis.
Step Ladder BTTW.
Basically it’s BTTW, but you’re adding a derkin each time you walk your feet up.
15 degrees – 5 derkins
45 degrees – 5 derkins
As far up as you can go – 5 derkins
Those were a real #crowdpleaser! Glad I could be of service!
Ladder
Perform each exercise the number of times indicated, then repeat either going up or down the ladder. Ladder is 2,4,6,8,8,6,4,2.
Dips
Derkins
Step Ups
Hey, at least you didn’t have to do burpees again.
Mosey to back parking lot.
Native American Bear Crawls (NABC) x2
Pax bear crawls the full length of the pax while they are holding a plank.
Mosey back to start point.
Little bit of time left for Lady Mary, er, Mary. Sorry been watching too many British TV shows.
15 – Flutters
15- Dolly
And we’re done!
Warm and Humid Moleskin
Great job by everyone out there this morning, not an easy workout. Moderate ≠ Easy. I actually had more planned, but we ran out of time. I know you’re all sad.
I was trying to find a theme for this backblast and thought of mountain sickness, and as you can see from the symptoms, we pretty much all had mild to moderate mountain sickness (if only going by our symptoms) by the end of this carnival of craziness. If you’re saying “difficulty sleeping” doesn’t apply, you forget that Insomniac was there amongst us.
Shout out to Sensei who has the Palmetto 200 coming up! Strong work out there this morning, I think you finished the ladder before everyone.
Welcome Kilowatt who was new to our AO! Hope you’ll come back and I didn’t scare you off too bad.
Sorry Hacker it fell to you to have to turn around and come back immediately after finishing your bear crawl during the NABC.
Tough Skins (my former second FNG) is doing very well and has lost a lot of weight already. Good job out there brother, stay with it, it does get easier with time. I can attest that it does come.
Late entry into the mud run is open and some golf thing is open as well. I don’t play that silly sport, I play golf with Frisbees instead.
An honor to lead such a strong group of men and shout out anything I missed. Thanks Insomniac for taking us out in style.