After two Saturday’s of missing Commitment {Cobains to the faithful}, YHC posted and had the honor to Q 7 Men of Union. Grateful that the weather held off until Mary was over, here is what the Pax endured;
COP in cadence
SSH x 25
Squats x 20
Imperial Walker x 15
Merkin x 10
Burpee x 5 OYO.
Run counterclockwise to patio area, for a little wall work.
People’s Chair
Wall Derkin – stick your feet against the wall about 6 bricks off the deck, 10 Derkins.
HOLD IT
Walk your feet up 6 more bricks, 10 Derkins. HOLD IT
Balls to Wall
Mosey to hill behind school for 11’s
1 Wide Arm Merkin at bottom, 10 Diamonds at top. You know the rest.
LBCs at top til all Pax complete.
Indian Run to the football field, find Chin Up station.
Blackjack; One Pax at a time, max rep Chin Ups + Squats = 21.
Then join circle for called exercises and wait for all Pax to get a turn.
So much fun, we Rinse and Repeat.
Partner carry to 50, flapjack back.
Wheelbarrow to 50, flapjack back.
Partner Derkins, 20 each man.
Run most of a lap until we come to convenient long bench.
One Legged Squats in cadence, 10 each leg.
Continue lap back to Chin Up station.
Chin Chin Goose – Max reps, run lap around COP, hold plank til all Pax finish.
Concession stand
Box Jump x 15, Derkins x 15
Box Jump x 10, Derkins x 10
Box Jump x 5, Derkins x 5
Rock Pile
Curls x 10 IC, Tricep x 10 IC.
Rinse and Repeat.
5 MOM
LBC x 40 IC, plus 10 IC (more on that later)
Bicycle x 20
Heels to Heaven x 20
maybe something more?
Ye Olde Moleskin
Let’s see; last time I Q’ed Commitment was end of Spring Break, and I did the Solo Sad Clown workout. So being joined by 6 Weddington Warriors was a pleasure!
YHC had the honor of Q at Chastain Park – Atlanta last weekend, but missed his Brothers of the Union County Gloom. And very pleased to meet Mustang and Colossus, who had FNGed in my absence. Welcome to two more strong additions!
The Wall Derkins turned out to be even worse in real life than they looked on paper. #shouldersmoker And the Pax didn’t seem to understand the recovery aspect of the Indian Run (Hint: It’s not a race)
Best line of the morning had to be Dasher’s. With a “never take your foot off the gas” attitude, YHC had ended LBCs at 40 (in cadence) and Dasher says, why not just go to 50? Aye- That we did. Seems like our workouts aren’t quite enough for the beast of a reindeer.
Mumblechatter is always welcome, Accountability is expected. #ironsharpensiron
Announcements
Too smoked to remember, but keep Heather Meyers in your prayers as God and the doctors work to heal her and remove the cancer. A very strong woman facing some very nasty chemo.
Commitment is always looking for Leadership among the Pax. If you think sometime in the next 6 months you will be ready to Q, then you are ready now. Reach @F3Snowflake or @Ice9F3 for details.
13 PAX arrived ready to get some work done. YHC was armed, literally, with phone in arm band. Disclaimer given. Off we went.
Thang-Mermaid
Mosey up the road over to the closest parking deck. Up to the top.
COP
SSH x 20 IC
MC x 15 IC. Hold plank
Merkin x 15 IC. Hold Plank
Plank-o-rama: Elbows/RAH/RLH/LAH/LLH/High plank (regular)/Hold
Mosey down the stairs to the bottom. Continue mosey back up ramps to the top.
10 Hand-Release Clurpees OYO. Burpee with HR-clap merkin.
Mosey back down the decks to the street level and continue mosey past launch lot over to Loch Ness. Down stairs, left, continue to second building. Grab a spot on the bench.
Derkin x 15 IC
Dips x 15 IC
Flutter x 50 IC in honor of Chelms’ upcoming 50th (Respect) birthday
Continue mosey around the lake to the hotel parking lot. Squat plank.
Sacagawea
Mosey toward the exercise trail, over the bridge, into the large parking lot. Split into 2 groups.
60 Second Intervals
180 yard sprint around lot. Plank to 60 seconds.
50 LBC. Plank to 60 seconds.
10 Jump Squat. Plank to 60 seconds.
All 3 exercises=1 repetition. 3 minutes/repetition. 4 total repetitions. All rest done in plank. Group 1 started with sprint. 2 with LBC. Jump squats increased by 5 each rep to 25 at repetition 4.
Short mosey to different spot in lot.
30 Second Intervals
120 yard sprint. Plank to 30 seconds.
20 merkin. Plank to 30 seconds.
15 Squat. Plank to 30 seconds.
3 exercises=1 rep. 5 total reps.
Mosey back to launch lot. AYG from stop sign to the Vine.
COT
Moleskin
Madame Tussauds asked YHC to substi-Q the Brave this week so he could rest up a tad for the Battle Frog. Good luck brother and good luck to the rest of our F3 guys and all participants for a safe race.
YHC saw this as a great opportunity to slap a headlock on Sacagawea for his VQ. His first response was that he would “consider” it. OK, that is not a “No.” Cane lightly prodded him with, “I hear you are Q’ing the Brave Friday,” on Tuesday. Still not a HC. Obviously, he came around and jumped on board. YHC knew that intervals with very little rest were on the weinke for the 2nd half. The first 30 minutes was a good warmup. The second 30 minutes of interval work hurt. A lot. Not only did Sacagawea jump on board, he prepared for his VQ. Preparations included using Google maps to identify distances in the parking lot and application of a projected average pace to dial in the difficulty and limit the rest. Well planned and executed. Great job on the VQ.
Great crew of men out this morning. Handy Manny was site FNG. He crushed it. Some fast guys out there today. Frasier and Sacagawea were out front on the sprints. Dory, Wingman, Big Tuna, Wild Turkey pushing hard in group 1. Hard to keep track of group 2 as O2 deprivation was high and sustained. Heart rate was elevated and stayed there for the interval work. Awesome work by all PAX to power through this painfest. T-claps to Hops for his very clear reminder to make sure to identify Champagne as the War Daddy today. Followed up by a tweet. He was pretty excited about that. Such a pleasure and honor to lead the PAX.
YHC took us out in BOM. Prayers for BOG and his continued recovery. This week has been tough. The good news yesterday was awesome. Thank you to all PAX who prayed for BOG. Please continue to do so.
Announcements
New 3rd F meets next Tuesday 4/28 across from the Vine at Einstein Bagels. Book: True Measure of a Man. All are welcome. You do not have to have a copy of the book.
Gummy is coordinating a Habitat for Humanity opportunity. Contact him for more details.
F3 Golf next week. May still be able to sign up.
Read your weekly email for more information.
,
*Posted on behalf of The Late Show
Thirty! Thirti! Thirte!
All right, time for some of that New Jack Swing…
Hairband mile to get the blood moving (drop for 30 yards of bear crawl)
Circle up
Disclaimer: We are not professionals, modify as needed, we have a phone in case of emergency.
20 x Side Straddle Hops
15 x Imperial Walker
10 x Mountain Climber
10 x Peter Parker Mountain Climber
10 x 3:0:1 (3 count down, 0 pause at the bottom, 1 back up) squats
Grab your kettlebell/dumb bells & back to the circle
Rotation of 30 seconds of work followed by 30 seconds rest through 3 exercises:
burpees
squat to overhead press
supine rows
Repeato ad nauseum. Speaking of that, anyone seen Espresso lately?
We did throw in a HB mile once or twice for an extra breather
With a few minutes left – grab your bell and over to the wall
People’s Chair with static overhead kettlebell.
feel those quads smokin!
Recover, 20 count calf raises on curb.
Repeat and add your kettlebell to your calf raises.
Done.
The Moleskine
There was mention of a rename for 2 of our PAX today…. Shepherd to “Just in Time” and Drop Thrill to “Chatty Cathy”. Nice work on your rehab DT! And it seems like Shepherd and Hairband are closet runners after all, talk from Shep about his Muddy Trail run day of the week and HB thinking out loud he was gonna add a run in to the rotation once or twice a week.
Big thanks to Glass Joe for using his phone during a Q emergency of sorts. Two rounds into the 30/30/30’s YHC’s watch decided that the workout was over, never seen the blue screen on a watch before, but I sure got it.
The Late Show, out. Later dudes!
Forty three men of action (and 1 FNG of intermittent action) descended upon Kevlar for one last romp in the knee high grass. Four Pax were there from the Jan 25, 2013 Big Bang: Bulldog, Young Love, Cottontail and TR.
Ah, Kevlar. how do we love thee? Let us count the ways.
JAN. 25, 2013: With no Friday workouts in Area 51, Bulldog and Short Sale, decide to launch one. As regular Armor attendees, they decide on Kevlar as the AO name. It goes over everyone’s head. The next day Short Sale breaks his wrist at the USNWC Ice Bowl / Mud Run prep convergence and is renamed Skywalker. Conspiracy theories start to bubble up—Bulldog took down Short Sale in order to Q more workouts. Evidence is circumstantial, at best.
FEB 1, 2013: Bulldog Qs the second workout. (he will end up commandeering 10 of the first 11) Numbers triple (to 30). A stout (bordering on portly) UPS employee posts for the first time. We call him Brown. Could very well be Mary Kate’s last post.
FEB 8, 2013: First non-Bulldog Q. He pouts and doesn’t post until about 0600.
APP 19, 2013: Ice T gets bitten by an ant at Skunk the previous Tuesday. Claims it was a snake and shows us the abscessed fang marks. Seeing no evidence of any wounds whatsoever, he is renamed to Snakebite. (Since wrenched his knee Qing on his 40th birthday, followed up by a two year fart sack….and counting.)
MAY 24, 2013: Backcracker pulls his mobility bands from the #EuroSac. I remember two things about this workout: 1) I out-kicked the coverage on the arm band choice, and 2) That’s what it feels like to workout with your underwear around your ankles. Not the first time we’d feel the hot sting of shame at Kevlar….FNG Mr. Dees posts. Was THIS close to getting named Deez Nutz but was saved at the last minute with a Charleston reference, and ended up with Gullah.
JUNE to SEPT 2013: Lots of rocks, bands, ant hills and heads in tires…We started adding in KB at 0500 around this time, too. Fun times….before Meathead BroJacked it to Thursdays.
SEP 14, 2013: Indian bear crawl weave. If you weren’t there, you’ll never know.
NOV. 8, 2013: Horsehead does Hairburners for the first time. Goes #3 all over himself.
NOV 22, 2013: Spackler does Hairburners, goes #3 in his mouth, then chokes it back down. (It counts). We also learned that texting Radar is the same thing as posting on the internet. Could be first known reference to Get A Room.
JAN 2, 2014: The inaugural Exercise Gadget workout. Shake weights, ab wheels, and a hippity hop. The wind was angry that day, my friends. Like an old man sending soup back at a deli.
JAN 24, 2014: Kevlar turns one. Now stick your head in a tire.
APR 24, 2014: The day I almost got kicked my kids kicked out of school and excommunicated from the church….Monkeys in the Shadows. A dark day for Kevlar.
MAY 16, 2014: Busch sprint series. 40 year old men running (in their minds) faster than their hamstrings wanted to go. We watched Busch do 60 diamond merkins between heats.
More rocks and tires over the summer. Bulldog starts nosing around in the shed….
OCT 17, 2014: The day Simba sacrificed Sussudio’s “dog” to Moloch and the start of the Joust / Kevlar Sole Redemption Cage Match (a challenge we lost due to the Thin Blooded Baptist’s astroturfing). Sussudio might be co-Site Q by now. No one really knows.
JAN 16, 2015: Second Annual Exercise Gadget Circle of Shame. Either the BB didn’t get tagged right, or it was wiped from the record. Either way, be glad. It was a smorgasbord of embarrassment, all set to Eternal Flame.
January until present….rocks, running with rocks, some Bangles (some tough broads, them), more soccer nonsense and chest to chest partner drags.
So the Kevlar circus hits the road starting next week, and is moving to Joust while construction kicks off. What Joust lacks in tires and ants, it makes up for with dingleberries, blue doors and a track that won’t leave you crippled. Should be fun.
We worked out today, too. The weinke called for hairburners with the tires but as the pax kept rolling in, the weinke was abandoned for an improv beat down. Typical warm up stuff, typical workout stuff. Radar wasn’t impressed. Hadn’t done backwards bear crawls up the hill in a while and did some of those. Had never done crab walks uphill before and wanted to try those. I don’t want to anymore. Fitting that the ants bid adieu to Cottontail. We finally beat the Bangles, all except Big League Chew who (like Donkey Kong before him) chose to keep his self-respect instead.
FNG Bobo didn’t refer to himself in the 3rd person but did have a near out of body experience. Thanks for HH and Rhapsody for saving him from trying to drive a modular classroom unit home.
Remember, Kevlar meets at Joust next week. Spread the word.
12 men did the right thing and eschewed the fartsack for a weekend downpainment at Centurion. My last visit to Centurion before turning 50 so I tried to go out with one to remember.
The Thang
Grab two bricks (all 12 men went with the double fister this am) and jog up to shopping center parking lot for COP. SSHx20, Man Maker merkins with brick X10, Squats X15.
Brushback special from Friday the 13th – Run up to 2nd story and do 1 Turkish getup at the top. Back down to starting point for 2 merkins. Repeat up the ladder until Q calls time. Most finished at 11 turkish getups and 12 merkins.
Purple Haze special I call Bermuda’s Triangle – Start at base of Palentine then 5 burpees at the top, run to other side of office building for 5 dips, run to road for 5 squats. Repeat with 5 burpees, 10 dips, and 10 squats, and one last climb up Palentine for 5 burpees to finish.
Run to shopping center parking lot for gassers. Plank after each sprint with six inches and ten count. Completed 5 round trips (I think).
Back to starting point and finish with 49 flutters with bricks extended behind head. Checkpoint was disappointed we didn’t do Jack Webb to 53 with bricks (next time brother).
Naked moleskin
Great group this am. Scabby was pushing me on the Friday the 13th ladder while Teddy took home LB award on Bermuda Triangle. Brushback is surprisingly fast for a “big” guy and was out front on the gassers the whole way. Leroy was holding back since he has to double down with his wife today – jogging that is.
Hope the farewell to my 40’s “party” was fun
Announcements
F3 Golf – Still 4 spots available so consider playing. You can still donate to support the Leap. See web site for link.
Continued prayers for BOG. He improved yesterday per email sent out so hopefully he will be back out with us soon. Please remember to always stay with another man, rest when needed, and generally be alert to other PAX that may look like in trouble.
As always, a privilege and honor to lead such a great group.
9 PAX started the morning at 5:30 on the nose, but 10 finished when all was said and done! I’ll discuss the appearance of a Ninja understudy later.
But first… having been aptly disclaimed, we took off towards the church parking lot… this is about how it went down!
The Thang:
COP –
Started with some stretching… in cadence. Middle, Left, Right hamstring, then butterflies
IW x 15
SSH x 15
Merkins x 10
Squats x 15
Mountain Climbers x 15
Finish with some leg kicks for final dynamic stretching… off we go.
Parking Lot Suicides
1. 3 lines of suicides, then sprint to the opposite end; rinse and repeat coming back
2. 3 lines of suicides, then backwards run to the opposite end; rinse repeat coming back
3. 3 lines of suicides, then lunge walk to the opposite end; rinse and repeat coming back
4. 3 lines of suicides, then sprint to the opposite end; rinse and repeat coming back
Jack Webb ladder up to 5, then back to 1 (with 4 air presses between each set of merkins)
Triple Nickel using the small hill on the South End of the church parking lot
First Round: Jump Squats x 5 at the top, CDD’s x 5 at the bottom, 5 total times
Second Round: LBC’s x 5 at top, Merkins x 5 at the bottom, 5 total times
Mosey to the community center for some bench work:
10/10/10 Decline Merkins, Step-ups (each leg), Dips x 3 Sets
Mosey to the school bldg for 2 rounds of People’s Chair for 1-minute each.
Back to Parking Lot for quick butterfly stretches… DONE!
Moleskine:
As always, it is an honor to lead such a great group of men! It was hard to call it The Gloom this morning… Mid-50’s, sunrise, dry!! I enjoyed starting the day with you fellas!
During the middle of Jack Webb, Drop Thrill appears… obviously he is taking lessons from Insomniac on how to hide in the trees, then drop into the group undetected! Great to see you out even though your back is hurting.
GOF looked very strong this morning! He says he doesn’t run, but I’m thinking there is a bit of sandbagging going on! Great stuff! We are working on a rename… he isn’t going to like it, so we’ll have to get past that… but we probably can do better than Girls on Film or Malpractice…
Insomniac was forced to remove his cloak of invisibility so he could guide with Sensei… both were getting their heart rates up!! Sensei and I did a 5k pre-run. Sensei ran a PR 7:45 pace… and that was not at race pace!!! Look for Sensei to be breaking some records this Summer and Fall!!
Klunken made a prodigal son visit! And great to have Liberace join us for 2nd week… great stuff!
Tawney and Frosty Paws solid as always, and I can’t forget Kilowatt, who also keeps getting stronger every week. I’m expecting a Q by those 3 before the end of Summer!
Announcements:
1. Red, Light and Blue Ruck
2. Golf Tournament next week 4/30
The virtual shovel flag was planted and 16 of F3’s finest gathered at Hydra to slay the beast. The PAX was closer to the Q’s age than the young guys down at Centurion so I didn’t have to put up with disrepect.
The Thang:
COP with SSHX25, Mtn Cilmbers X20, Diamond Merkins X10, Wide Arms X10, Jumping lunges X15, and 10 OYO Burpees
Mosey behind school after grabbing pavers and jump ropes from Q’s SUV to start the three headed Hydra
Head 1 – three man relays. Man 1 at Station 1- Jump Rope, Man 2 at Station 2 – Jump ups and decline merkins, Man 3 job to other station with paver for hand off. Three circuits (YHC wisely chose the only team with 4 men – crafty).
Head 2 – Mosey to baseball field for 7 innings – Half the pax jogs around outfield fence and half stays at home base for called exercise and groups switch after each lap
Head 3 – Mosey to field near parking lot for gassers – Plank active recovery with sprints in between (4 or 5 round trips)
3 MOM – High flutter, Rosailta
COT
Perfect size crowd and perfect weather although LIFO by Donkey Kong blew up my Weinke (to my advantage). We went from perfect 3 man teams to one four man team but that meant less carrying by YHC (#wiley) and Hopper (your welcome).
Didn’t know why I didn’t recognize many from the mud run but it became clear once the moans about having to turkish getups in the dirt infield. This is F3 – we get dirty.
As always, an honor to lead such a great group.
Announcements:
Please pray for BOG. Got the word today that he is doing much better. Let’s think about safety (consider ID bracelet, having someone carry a phone, learn CPR, and generally watch out for your brother)
Consider donating to F3 golf tournament to support The Leap.
Caution, reading this may induce traumatic flashbacks of this mornings brutality.
13 Brave men fought the fartsack and entered the Thunderdome, but none left without being pummeled by the The Finisher.
The Thang:
The Warm-up:
Swings x 20 OYO
Around the World x 5 each way
Halos x 5 each way
Prying Squat
Enough of that, let’s get to it!
The Main Event:
Partner up with like sized bells for doubles. Each Partner will perform 5 exercises; some new, some old, all equally disturbing and painful. Each partner must complete 3 rounds of each exercise. Let the madness ensue!
Done! But wait, there is more time left!
Partner up to complete 100 Double Bench Press, Decline Style (you can thank Bananas for this brainchild)
Still a minute left, perform single swings until time is up!
Moleskine:
Wow! That was a smoker! I found this little gem while perusing the normal channels of KB education. The workout, titled “Doubles Finisher”, originally had only 30 second AMRAPs but being the over achievers we are I doubled it. I admit a minute might have been a bit long, however you men fought through every second and showed why you’re some of the toughest/strongest men we have! I really enjoyed implementing some of the new exercises to get some variety into the workout. The half snatch is a great way to slow down the movement and really concentrate more on the ballistic movement of the hips in the upward swing as oppose to relying on downward momentum…which I know none of us do! Also, those alternating dead cleans were forearm destroyers by the third round!
Great group of guys today. It took a moment to get everyone quieted down and started but once we did it was all business. TR made his usual comments and questioned the form of my perfect KB Clean & Jerk. It’s all about the “GAINS” TR! Rock Thrill made his debut to Meathead, great to have you out brother. Most everyone was too gassed today to make much mumble chatter, it honestly sounded like a symphony of grunts at one point. I was truly impressed by how much everyone pushed themselves today, great work guys and thank you for the honor to lead!
Thank you TR for the strong takeout and prayers for our fellow PAX.
Announcements:
11 men decided against their better judgement to follow YHC out into the dark cool swamp that is the 4-mile Creek Greenway. 2 others forged a different (and arguably more difficult) path out to the SCMS track and back. So there were 13 F3 affiliates in the general area of Devil’s Turn this morning. PAX got between 4.5 and 6 miles at the pace of their choosing.
First off, cotters to O’Tannenbaum who has come out of hibernation since the temperatures are now rising again. In COT, YHC cut him off before he could state his name(s) and age. Cobains my brother.
Mall Cop and Wolfman were the lone wolves this morning and did a quick 4.5 out to SCMS and back. Unfortunately, MC’s knee seemed to be flaring up at the end. Ice that thing, roll your butt tendons, and come back stronger than ever.
Welcome to FNG (Trade-In) who was EH’ed by Bratwurst (in absentia). The man has been running for 39 yrs and has more than 100,000 miles on those wheels. Great to have such an experienced runner in our midst. Welcome and we will see you again soon.
The rest of the PAX ran in several packs and the 2nd F seemed good. The progression run back from Johnston Rd. was painful but satisfying. The PAX even put up with a couple dynamic stretches in the parking lot although many seemed self conscious in front of all the tomatoes coming in from the Greenway. Don’t worry, real men do calf stretches.
Announcements:
– Sign up for golf – almost full
12 Pax received 2 brick coupons before embarking on 45 minutes of forearm annihilation. Today none will have grip strength, but don’t shake hands with them tomorrow.
The Thang:
Pax grab 2 bricks each. Get to know them; they will be with you the entire time.
Circle:
– SSH with bricks x ~ 4-5? Epic Fail
– Merkins with bricks x 20;
– LBC with bricks x 20 —-see a pattern?
– Diamond Merkins (brick vertical) x 10
– Diamond Merkins (brick horizontal) x 10.
– Flutter x 20
– Partner up – Catch me if you can. 4 bricks one partner; 5 hand release merkins the other – run @ outside to the right to 3rd set of stairs at top of lot. Plank
– Right arm high-leg; Left and leg —–with the rock Bananas!
– Wheel of Merkin at curb. 5,4,3,2,1
– Mosey with bricks in hand around right side all the way up to 5 ft. wall – up and over to plank.
– Bear crawl up to flagpole. —–much more fun with bricks.
– Mosey to staggered brick wall. Discharge bricks gently – Wall walk all the way to end; run to next wall and wall walk to end of that section. Exercise OYO until 6 completes. Sprint back for bricks.
– Per Bratwurst ~ ½ mile back to cars. We’ve got 15 minutes though – plenty of time!
– Fast jog around front of middle school.
– Partner back up – Catch me if you can. 4 bricks one partner; 5 hand release merkins the other – run @ outside to the right down to top entrance to the bottom lot.
– Partner wheelbarrow with merkins every 5 steps. Flapjack intermittent.
– Hold for Abacus to move car for student who’s spot we took. #earlybird
– Heels to heaven x 20
TIME
Forearm skin:
– YHC scoped out the AO Tuesday – what a huge area. Limitless possibilities – It’s a haul but worth the drive. SOB brothers need to post the dirty south more often.
– YHC didn’t pre-run every exercise with bricks to test whether we can actually do them. SSH didn’t work out too well.
– Several Pax complained that the wall walk was boring. Next time as a harder variant – don’t hold onto the top. Slide down 100% vertical and practice rock climbing. OR as I recommended – burpees.
– Some smart Q is going to find a truly terrible exercise with that staggered brick wall. I’ll post when you do.
– Tclaps for the one (Bratwurst I believe) who realized bricks can be used for hair-burners. Not sure Marvin Creek schools like our sidewalk chalk skid marks though. #graffiti
– Running with those bricks is not easy!
– Partner wheelbarrow’s are a personal favorite – with bricks it’s a whole new ballgame. YHC has 14 sets. So I can bring it to most all AO and handle up to 28 PAX partnered up. Hmmm. When is my next Q?
– Thank you men for letting me lead your AO. I really enjoyed it. Thanks for the great takeout Brat. We all need God’s helping hand.
Please continue to pray for all who are hurting.
Annoucements:
– F3 Golf signup is pretty much over. Enjoy! Incredible amount of funds raised for LEAP.
– CSAUP events ramping up. Keep up on twitter.