Bushwood did his best impression of YHC by arriving exactly at 5:30, so we got a slightly late launch, but that was the last time he would slow us down this morning. After a quick disclaimer, we were off.
The Thang:
Mosey from start point to the lot near the pines near North Face. You know which one YHC means. Circle up for COP (all counts are approximate – except the merkins):
SSH x 26 IC
Merkins x 15 IC
IW x 21 IC
Merkins x 10 IC
Low, slow squats x 20 IC
Merkins x 10 IC
Mountain climbers x 25 IC [skip last set of merkins]
Mosey to the base of North Face for modified 11s:
1 burpee at the bottom, scale NF for 10 merkins, circle the pines and return to the base
2 burpees at the bottom, scale NF for 9 merkins, circle the pines, etc. until
10 burpees at the bottom, scale NF for 1 merkin, collapse (at least that’s what YHC did). I think the rest of the PAX were doing some sort of Mary.
Mosey to the parking lot by 51 for some partner suicides to the first light post.
Partner 1 does exercise while Partner 2 runs. Flapjack until the combined partnership reaches the total number of reps called:
Round 1: 200 Mountain climbers (each foot counts as one)
Round 2: 150 squats
Round 3: 100 Merkins
Mosey to the start point to finish up:
On your belly, sprint to the first light post and drop to belly again. Repeato back to start point.
Mary:
LBCs x 31 IC
Protractor
Rosalita x 20 IC
1 minute left – AMRAP merkins
COT – YHC with the take out.
Announcements:
NMM:
I don’t know about the rest of the PAX or the veteran Qs, but every Q for YHC is a bit intimidating. You want to make sure to give the PAX their money’s worth without burning out too early. When planning a workout, I try to stick to the principle of “If you can’t do it, don’t Q it.” Oh well, some rules were meant to be broken. Hence, the 11s on North Face. YHC did it, but did it slowly. This resulted in at least two of the PAX lapping YHC. There may have been more, but I chose to ignore the Larry Birds. Thankfully, this pack of veterans knows how to stay busy and proceeded to do a set of Mary while YHC finished up. I have never spilled merlot at a work out, but there was definitely a chance during this set.
The weinke had called for more merkins during COP, but YHC had to audible to maintain form and save some upper body strength for the 11s. I got the idea for that set from an MT Q at the Brave a few weeks ago. However, that was on a much smaller hill.
I’ve done a lot of really tough workouts in Area 51, but my first post was at Anvil and it almost killed me. Since this was my inaugural Q at Anvil, I wanted to return the favor to the PAX. YHC may have bitten off a bit more than I could chew with the weinke, but I hope it was enough to smoke the PAX.
Thanks to Mermaid and Young Love for the opportunity to lead. Two great examples of what F3 is all about.
The total workout resulted in 2.3 miles (per my Garmin) and 230 merkins (not counting the AMRAP at the end). If you’re doing the 10k challenge, you still have work to do today.
35 men today showed up to the Vine for a muggy beatdown after 14 Swift dudes were already into their thing.
Due to Bagpipe tremendous growth we know have two Q’s. Those who counted off 1’s today had me and 2’s had Mermaid. After reading Mermaids backblast, looks like 1’s got lucky.
The Thang
20 x ssh
20 x iw
15 x merkins
ran to workout trail and split up in three stations
station 1 15x supine pull ups
station 2 10x merkins
station 3 10x burpees
rinse and repeat 3 times
lap around the lake and meet at Synder/Lance building
paired up
partner 1 bear crawl to end of parking lot, partner 2 merkins (flapjack)
partner 1 crab walk or bear crawl end of parking lot, partner 2 merkins
partner push to end of parking lot flapjack on the way back
partner pulls to end of parking lot flapjack
circle up mary
10 x cruches
10 x lbc
10 x toe tap crunches
10 x alternate toes
10 x side crunch right
10 x side cruch left
10 x right leg out cruch
10 x left leg out cruch
jog back to vie
great workout today by all, all 49 guys looked beat between the two Bagpipe workouts and Swift. Welcome back out Long Distance and Tuck from some time off. Welcome 1 and Done (FNG) to F3, looking forward to see you out again.
Look at Mermaids backblast for announcement.
Always great to lead.
Chippy
F3 Dads is coming to Area 51 June 6th, 13th, 20th, and 27th!
What is F3 Dads?
An opportunity for fathers and their kids to spend time bonding with each other and other PAX while participating in an F3 (Lite) workout.
Where and when will this workout take place?
-Beatty Park (down from the Siskey YMCA)
-June 6th, 13th, 20th, and 27th from 9:00-9:45am
-This will allow the PAX to attend their preferred Saturday workout, enjoy post-workout fellowship, and gather their 2.0’s.
Who can attend?
This is an opportunity for The Pax and their 2.0’s, boy or girl. There is not an age requirement. The majority of the kids will be elementary age kids. This is also a great opportunity to “headlock” men and introduce them to F3.
What will the format of the workouts be?
The workouts will be similar to F3 workouts, but lighter and with kid-friendly exercises / activities. After warming up there will be more fun exercises / activities such as Relay Races, 2.0 Carries, etc. Each F3 Dad workout will end in a COT and prayer.
What about F3 Names for the 2.0s?
In order to save time, think of a name for your 2.0 before the workout. They can participate in the name-o-rama or you can share it for them.
5 men showed up to fight club for a full hour of what was presented during last weeks convergence.
Each man did six rounds of hitting mits, ran a mile, and 8 minute ab routine. everyone was exhausted afterwards.
looking for a change and different workout come out on Monday mornings at 5:15.
Chippy
22 pax set out this morning to venture through streets we have not yet traversed at FT (at least not over the last year or so). I advertised in a pre-tweet yesterday that it would be all Piper Glen. False advertising is everywhere people,…don’t be so naive! It took us a while to get to PG, but once we did it was worthwhile (I hope……I think…..feel free to sound off). This is the route we took:
The Thang:
After a quick disclaimer and a foreshadowing that we would do a few merkins for those enrolled in the 10K challenge, we did a warm-up run to Davies Park. Once there:
Then, partner up and cross 51 into the Windswept development. Nora’s Path has two cul-de-sacs at either end of the street. Partner #1 runs to one cul-de-sac while Partner #2 runs to the other. Each does 10 merkins OYO in the cul-de-sac then comes back to do 10 hand slap merkins with partner. Repeato via flapjack direction.
Head out of Windswept toward Calvary Church. Stop twice to gather the pax and to conduct some working recovery via LBC’s at Rea Rd and 51 and low-slow-squats at Elm Rd and 51. Turn left on Elm and into Ballantrae Village development (the first true sign of Piper Glen).
At Nuthatch Rd, another cul-de-sac, but with a nice peak and valley feature, we did 10 jumping lunges twice at the “summit” and two other times at either end of the street/valley (total of 40).
Head out of Ballantrae Village to the entrance of 4 Mile Creek Greenway at Bevington and Rea Rds. Merkin receovery while we wait on the pax.
Head across Rea to “Piper Glen Proper” to Enclave Circle. Partners run in opposite directions and when they meet at halfway mark and finish, they trade off planking derkins (10 counts).
Head back out to Bevington and hang a left. Mosey to the intersection of Coburn and Bevington. Catch Me If You Can down Coburn with 10 merkins for the prey. Once at Brownes Pond, indian run back to SCMS.
That’s a wrap! Final tallies:
Moleskin:
So, let’s address the two elephants in the room! 1) Yes, I know we didn’t exactly hang in the truest boundaries of Piper Glen all morning….we experienced the dangerous, edgey atmosphere of both Windsept and Ballantrae. I am glad a few of you packed mace! It took a long time to make the 6.2 mile rounder, but I was itching to use that Nuthatch hill. 2) We finished 6 minutes overtime. I know this not from just my watch, but via the comments “You suck, dude!”, “You’re lost!” and “Ever look at a map?”. All valid comments and questions, frankly. I promise when I clocked this originally it was 5.8 miles, but maybe it’s time to take my Tahoe in to check the tripometer.
Y’all crushed it this morning and it was a real pleasure! We had a few moments waiting on the six, but honestly the pax stayed together really well overall given the mileage. I did ask Mr. Brady at one point, “Did I bite off too much here?” while we were coming down Elm Lane. Mr. Brady gave me his best smooth voice and responded with “Well, that depends on the rest of the ride home”. Thanks for being cool to me Mr. Brady, but I think I goofed a little. Please forgive boys!
Haze and Turkey Leg, thanks for letting me lead!
Mr. Brady, thanks for the great take-out prayer!
Announcements:
Hopper
Bagpipe numbers have gotten so high that a primary and secondary Q are assigned. With 35 it was decided to split the group. This is what group 2 did. 10K Merkin Challenge began yesterday. As tweeted by Tiger Rag, “The plague touches all, wanted or not.”
Thang
Mosey over closest parking deck to Vine launch lot. Up to top of deck.
COP
SSH x 20 IC
Merkin x 15 IC
IW x 15 IC
Mosey back down one floor.
Merkin Ladder
20 merkin. Sprint to next level. 19 merkin. Sprint back down. 18 merkin. Repeat with descending merkins to 10. Squat plank to wait for six.
Mosey all the way to basement level.
Merkin Deck Run
Run to the top with a stop at each turn for 5 merkin. Start with 5 at bottom.
Mary
Flutter x 25 IC/hold/Flutter x 25 IC/hold
During the 1st hold the pax were asked about the F3 vision. T-claps to Wild Turkey for answering correctly. Invigoration of male leadership in the community. Done through planting, growing, and serving small workout groups. During 2nd hold, SOBs were asked to bring 100% fruit juice for the Calvary Church Food Pantry Drive to be collected next Tuesday 06/09/2015.
Burp and Merk
Burpee with 1 merkin. Burpee with 2 merkin. Ascend merkin number by 1 to 10.
Mosey back down to the basement.
Merkin/Belly Start Sprints
Start on belly. 5 merkin OYO. Belly start
Sprint 1: up to first turn
Sprint 2: up entire level (2 decks)
Sprint 3: to top (3 decks)
Mosey back down the deck to entrance and out of deck to Vine launch lot.
Moleskin
334 merkin. 2.33 miles mostly in the deck. Increasing distance uphill sprints to close it out. That workout got the job done for YHC. If you are not doing 10K merkin challenge it may have been a little heavy on the merkin. Heck, even if you are doing it, that is a lot of merkin in 45. However, YHC hears Lobsta Roll laid down 550 on the Matrix pax yesterday. Tried to balance in a fair amount of running and sprints. All pax worked hard. Pebbles, Mic Check, Dear Abby showed some fast twitch today. Mic Check giving lessons on merkin form if anyone is interested. All the way down and all the way up. Welcome back to Yinzey who has been on the DL with a busted up knee. Glad to have you back among the pax.
Great job today men. A pleasure to lead a strong group of SOBs. Please think about the F3 vision and how you can invigorate male leadership beyond just showing up and working out. Can you do more to make our community better? Please start by bringing 100% juice next week for the Calvary Food Pantry Drive. Thank you.
Announcements
10/24/2014 USMC Ultimate Mud Run Challenge. Start getting your 4-man team together now. More information to follow. It is an awesome event. If you have not participated do it this time around. You will have a blast. YHC is your guy for more info.
Calvary Food Pantry Drive (3rd plug in backblast) 100% juice next Tuesday 07/07/2015.
10K Merkin Challenge. Month of June (334/day gets you there) Get involved. You can start late and finish no problem. You will be doing a lot of merkins anyways so why not.
23 for a walk in the park at #F3Skunkworks
20 SSH IC
15 Merkins IC
1 Big Lap around the church (.6 mi according to TR)
Partner Up
5×5 sets of:
Double Snatch
Double Suitcase Lunges
Double Swings
Double Alt Press
1 Big Lap
Double High Pulls
2 MOM
Recover
We dodged the rain and got in another beating at the Skunk. Lot’s of characters out there today flapping their gums, playing bad music, refusing to run, and working out pretty hard in spite of the circus. Simba was impressive taking on the pre run, knocking out the workout, and finishing with a strong prayer to send us off. Well done. I was beginning to tire from the doubles only to find out I had almost nothing left for the second run. As Tackling Dummy noted on the way up the last hill…”this is all your fault Bananas”. Indeed. Sound off on any other shananigans and feats of strength or lack there of that you witnessed today. MEMO: If you didn’t at some point dig or pray for power, go headlong into a swing/snatch/press on pure faith, or wonder if you could do it then you need to move up. If you were throwing around two bells like Denise Austin with her 5 pounders at the beach then you are even further from the truth….you know who you are Ginger.
Quick disclaimer, which included a comment by QIC that there would be no burpees, and we were off. No burpees! At least you all now know that Lobsta Roll keeps his word….
Light jog around the lower parking lot with a quick pass back to the launch to of course grab floor slapper and finish at the parking lot in front of the school for the warm up
All in cadence
25x SSH
25x Mtn Climber
25x IW
25x Peter Parker
25x Squat
25x Merkins
Mosey to the track from a few laps and merkins
Each ½ lap 25 Merkins
Lap 1 – Merkin
Lap 2 – Wide-arm merkin
Lap 3 – Left-arm forward merkin
Lap 4 – Right-arm forward merkin
Mosey to the walk for some People’s Chair
4 sets of 1 min PC and 25 merkins
1- Decline merkin
2- Incline merkin
3- Decline Merkin
4- Incline Merkin
Mosey to back play area
Quick set of mary
Each exercise = 10x IC
LBCs, Flutter, Dolly, Back scratcher & Mason Twist
3 Rounds on the Stumps and Tires
25 Merkins & 25 Tire Hops
Mosey to lower parking lot
Lunge walk across and back with 25 merkins at each end
Mosey to launch for Merkin/Mary
Round 1 – 25 Merkins & 50 LBCs
Round 2 – 25 Merkins & 50 Flutters (each leg)
Round 3 – 25 Merkins & 25 Dollys
Announcements:
F3 Dads starts Saturday at Beatty Park – 9AM
Bring canned Fruit to The Matrix next week for Calvary pantry donations.
Swift will launch at 0515 on Tuesday from the Vine Restaurant at the Ballantyne AO. We will be going off-campus this week, but in a well lit area. Vests / blinking lights / headlamps optional.
The THANG:
Twenty four mouth-breathers descended upon Carmel Park to kick off June by oozing DNA from every pore. Turns out running in to the workout is the norm at DMZ (upwards of 20 ran in? maybe 30) and they exhibit no shame in extended a sweaty-palmed handshake to those don’t. Only slightly less jarring than shaking a prosthetic hand.
The early birds, chin in chest and faces aglow from their phones, managed to scare off a cab at 0515. Because you get a lot of walk up traffic on Carmel Rd at 5 am. Probably thought we were an Uber flash mob looking to take down #BigTaxi.
THANG
Little baby jog to the lot next door.
Mosey to the bottom of the hill, assembling in teams of 3, with one plate per team. Three-man grinders
Exercises:
Mosey home for COT.
MOLESKINE
See ya next time.