THE THANG
COP
A mosey off to the north side of the school (or is that south), to circle up for a little warm-up and a lot of stretching… what the he**? Yes, stretching, which gives me an opportunity to name something… so, anyways, here goes.
THE RUN (for real tho’)
And off to the park we headed… stopping half way for a little, actually a lot, of PLANKORAMA
Then a sprint
THE PLAY (for play play)
Quick circuit time at the playground
WE’RE COMING HOME
Indian Run toward home base, with half way being the target…
At the halfway point, PLANKORAMA!
Run the rest of the way in, circling back to ensure we arrive as a group
MARY Led by the Udder himself…
COT
Announcements including : F3 A51 Golf, BRR starting up, etc…
Basecamp seeking Q’s http://bit.ly/F3BasecampQ
Prayers By Insomniac
AND WE OUT!
Swift will launch at 0515 on Tuesday morning from the Vine restaurant at the Ballantyne AO. It’s that Spring time year again, post Mud Run and in the lull before the BRR. It’s time to test the fitness level. Bring your smokeboots and a stopwatch.
We’re pointing towards a 1 Mile Time Trial next week on 4/21 at Community House Middle School. To prep for that, we’ll focus on 1 mile race pace (a.k.a. R-pace) this week. Come prepared knowing a goal for a 1 mile race pace. This calculator may help if you’ve done any recent races – http://runsmartproject.com/calculator. If you did the 1 Mile Time Trial with us last year (which will be exactly 6 months ago next week), here are those results – http://f3nation.com/2014/10/21/fasttwitch-clips-swifts-wings-all-pax-better-for-it/ .
Weather was perfect, disclaimer was issued, and the protocol for waiting on cars streaming in late was confirmed: ‘Run away.’
15 Pax headed for a warm-up lap of McKee Road Elementary.
The thang:
Lap of MRE, stopping 3X for 20 Merkins each.
Circle Up, IC:
20 Merkins.
30 SSH
30 Imperial Walkers
The Flutter – @30
30 LBC
Head for the blocks, pair up, line up on the sidewalk for some running and block hefting.
P1 – to the pole and back, while P2 does the called exercises – flip flop:
Merkins
Squats
Curls
Tricep extensions
Military Presses
Plank it up and gather for a run over to the wall:
Plank cycle, hands up, hands back.
20 Merkins IC
Peoples Chair, shoulder presses @50 IC – left leg up, right leg up –
Back to the blocks
Plank cycle, hands up, hands back, 6″, while we assemble
P1 – to the pole and back, while P2 does the called exercises – flip flop:
Merkins
Curls
Military Presses
Cinder Block Burpees
Plank it up while we finish up, blocks go back, and jail-break it to the parking lot.
Much fun was had by all, even Franks. A winky-free Q and 14 PAX welcomed FNG Cletis – you can recognize him by his striking resemblance to Tackleberry, a close second place for his F3 name. Say hello when you get the chance.
The SF was planted, and 18 men set out for another painful trek through the DMZ….Bushwood, due to the long drive to the AO, joined us a couple minutes later.
The Thang:
Run to Carmel MS for COP:
SSH x 25 IC
Slow Squat x 20 IC
MC x 25 IC
Flutter x 20 IC
Jog to south entrance to school off Camilla
Instructions given for the mile run down Camilla to Morrowick – 5 Burpees & 13 Squats at each speed bump (6 or 7 of those).
Plankorama at Camilla/Morrowick – Q’d by Kirk, who got a little confused between Southern Gentleman & Yankee Aggressor.
Jog to corner of Colony/Morrowick.
Dancing Chilcutt x 13 IC
Partner up for the following:
24 Street Lights on the mile stretch of Colony between Morrowick & Carmel.
Partner 1 runs to 1st light, 5 H-R Merkins, plank until Partner 2 runs past to 2nd light and starts his 5 H-R Merkins, Partner 1 runs to 3rd light, and so on, and so on. Should have been 60 H-R merkins for everyone along with the uphill mile run.
Agony & Silent Bob Q’d some Mary while waiting on the six.
Jog to CAC lot for some more Mary.
High Slow Flutter x 13 IC
Makthar N’Djaiye x 13 IC
Knee Up x 13 IC
Cumberland County Viaduct x 13R IC & x 13L IC
6 Count Burpee x 13 IC #noflyingsquirrels
COT
Ye Olde Moleskine:
Solid group of pax this morning. Kirk, Agony, Bushwood & One Eye led the charge down Camilla. Glad you caught up with us Bushwood.
T-claps to the pax posting after the MudRun on Saturday – Baracus, Hopper, Dear Abby, Bushwood. Am I missing any others?
Good bit of mumblechatter, but methinks the pax got their money’s worth. We covered about 2.5 miles. Someone who had a Garmin or some such may have a more accurate distance. Didn’t plan on calling any burpees, but yet we did 40-50 along with 60 H-R Merkins, & just shy of 100 Squats. I even caught some grief for calling Flutters twice.
Agony ditched the camo pants in favor of camo shorts & claimed he can still camouflage his #refusenik ways.
Special welcome to site FNG’s La-Z-Boy & Fraggle – come back soon gents.
I always say it yet it always bears repeating — it’s a privilege to lead the pax.
Thanks to Skywalker for a great prayer to take us out into the new week.
Please remember Chelms’/Abacus’ brother Bill in your prayers – healing, mercy & peace.
Pray for Zip-a-dee’s continued healing and for M. Ice 9’s continued healing.
Also, my mom would have turned 74 today. She died nearly 20 years ago. Please pray for my brother who is still angry that the Lord called her home at the time of His choosing rather than ours. Pray for his salvation. Selfishly, I want all my earthly family to be reunited one day.
“Let us then with confidence draw near to the throne of grace, that we may receive mercy and find grace to help in time of need.” Hebrews 4:16
Announcements:
Re-launch of F3 in Buckhead this Saturday at Chastain Park Q’d by Agony #oldstompinggrounds & Snowflake. EH your Atlanta pals.
F3Golf – Thursday, April 30th to benefit F3 Leap. Please sign up.
Voodoo’s your pain administrator next week at #F3DMZ.
We started as ten eager to take on the Friday fun with frisbees in hand and somehow by the end we were 11.
The Thang:
Mosey around track- karaoke, backwards, etc.
SSH x 25
Hill Billy x 25
Merkins x 20
Low slow Squat x 20
Partner up: PT #1 Lap, PT #2 Stairs flap jack x 3
Plankarama
To G-ma Mountain: Up n Down combined 100 pullups, and 100 merkins with Partner
Mary: LBCs, Dolly, Flutter, Heels to Heaven with protractor (Double E special)
Frisbee Fun Time: Frisbee hairburner relay- 10 yd and back, 20 yd and back, 15 yd and back, 10 yd and back.
100 yard dash- AYG
Jailbreak home
COT
Naked Moleskine:
Double Ds and Double E posted for the first time together….looking for a Double F and Double G ??
Mr. Brady somehow someway, appears out of nowhere at the end. Pehaps he was in stealth mode the whole time.
Freedom EH’d his “funky bass player” now known as Downtown. This 26 yr old (hate, hate) was very strong on the pull-ups and 100 yd dash as the end. Perhaps can give Joke and Lobsta Roll a run for the title soon. Hope to see you back out in the gloom, Downtown.
Prohibition and YHC had to take it somewhat easy with the Marine Corp Mudrun staring at us on Sat.
Frisbees from the dollar store tend to heat up on the turf…had to bring out the fun for Friday.
Solid take-out by The Horsehead, Thanks HH!
Six PAX decided against going to the beach or Disney World, and posted through some rain drops for the weekly edition of KB pain known as Skunkworks.
Where we were originally five, Scratch-n-Win missed his turn in, whipped a Uee (sp?), and joined us to make an even six.
Disclaimer given, we’re off.
Mosey to field in front of school for Warmup SSH x 31 IC (oops) IW x 30 IC Merkin x 15 oyo
2 handed swing x 20
Wide arm Merkin x 15 oyo
High Pull x 10 (R) 10 (L)
Diamond Merkin x 15 oyo
Halo x 10 (R) 10 (L)
Dive bomber Merkin x 15 oyo
Two groups of three for the Main Event
Partner 1 does called exercise in warmup field Partner 2 does called exercise at bottom of steps of upper parking lot
Partner 3 runs in between as timer (+/- 150 yards)
Round 1 – 2 handed swings (field); Goblet/T-bag squats (parking lot)
Round 2 – Alternating shoulder press R/L (f); Louganis (pl)
Round 3 – Lawn mowers R/L (f); Romanian dead lifts/Good mornings (pl)
Round 4 – Flutter press (f); Snatch R/L (pl)
Circle up for seven mins o’ Mary:
LBC x 30 IC
Mason/Russian Twist w/KB x 15 IC
Fluttah x 20 IC
Protractor (Pax call angles; anywhere from 5 – 180 degrees)
1 minute plank
Done
COT
BOM
Moleskine
Spring break and/or the rain kept many of the SW regulars in the fartsack this morning. Whitesnake came out for his first installment of Skunk, nice to have you out and hope to see you again soon, brother. Funny thing about that is, Drop Thrill EH’d him to Skunk, and my man didn’t even show. DT, watch out, Whitesnake said he’s got something coming for you that David Coverdale would be proud of.
Two groups of three provided a good outlet for mumble chatter with the person you were always stationed with, good 1st F and 2nd F as well. Everyone pushing out there as per the usual.
Les Mis, thanks for taking us out in prayer.
Harley, thanks as always for the chance to lead THE SkunkWorks.
Announcements
Sign up for Golf
Good luck to all in Mud Run this weekend
Posted on behalf of Puddin’ Pop
9 men gathered in the gloom for a slightly different than usual rendition of our weekly tradition. Quick disclaimer and forecast of the workout was given and into the gloom we began.
COP
Run 1.6 miles to flyby/convergence with #F3DeathValley. Stopping along the way for various pain stations to allow the PAX to regroup.
Converge with #F3DeathValley (see their backblast for what we did there:http://f3nation.com/2015/04/08/blocks-prodigals-fly-bys-and-hi-jacks/ )
Run 1.6 miles back to #F3Anvil
Quick COT
Moleskine
– Mid-day Tuesday I received word that our brother Zipadee was going to make a surprise appearance at Death Valley, and in fact it was requested that we make the trek on over in honor of his road to recovery. I immediately knew we had to do it. For those who don’t know, Zip has been one for the PAX for longer than most of the guys in Area51 – he started F3 when it was a metro thing, and has been a constant figure in Area51 for the 2.5 years I’ve been a part of this thing. Recently, he had some medical/physical issues, and has been the subject of much prayer and the recipient of much PAX attention, encouragement and support. Knowing just a little of what he’s been through, it was tremendously encouraging to see our old friend return to the gloom and resume some of his old hijinx. To put it bluntly, I missed him and I wanted to see him. So, we did. Most of the time, the workout is the focus of our weekly/daily meetings. This day, we were reminded that there is a little more to this whole adventure than just the physical exercise. As we journey through life, God has put us in each other’s life to be, among other things, an encouragement to one another #ISI. Most of the time, life is more about others than about ourselves #Iam3rd. That’s at least part of the reason I as Q of this workout wanted it to be more than just a workout today. Don’t worry, back to business as usual next week.
With many of our brothers off to put their mark on the 2015 Spring Mud Run, The Rock, Day Zero, Olympus and Ascent all converged at Olde Providence for some running, swinging, pushing and pulling.
Here’s the thang:
COP:
SSH – 20
IW – 20
Slow Merkins – 10
Arm Circles – 10 forward, 10 reverse
LSS – 10
Gullah Q:
Grab a KB or two and mosey to track. Partner up. P1 does called exercise at this end, P2 runs to playground and does other exercise. Repeato for 5 minutes.
Round 1: 10 Two-Handed KB Swings, 5 Burpees
Round 2 – no running: 10 Two-Handed KB Push Presses, 5 high pulls per side, 10 Goblet Squat, P2 planks, then switchero
Round 3: 10 Good Mornings, 5 Diamond Merkins
Swiss Miss Q:
Grab bells and mosey to bigger playground with some lunge walks and/or shoulder shrugs. Partner up. 10 minutes AMRAP: 5 partner-assist (as needed) pullups (modify to supine pullup), 10 merkins (modify w/incline), 15 squats (extra credit: goblet squat – must use same KB and do goblet squat all 15 squats each time for full EC)
Form close circle, count off by 2s for some KB “Hot Potato”. Once around clockwise. Once anti-clockwise.
Hairball Q:
Mosey with the KBs to the small track beside the parking lot. Split into groups of 3 for a set of grinders with a called KB exercise at each end.
Lap 1- End A: Merkins, End B: Pullovers with KB,
Lap 2- End A: Deck squats, End B: Two-handed swings with KB,
Lap 3- End A: Russian twist (extra credit with KB), End B: upright rows with KB.
LBCs until the six finished up.
Circle up for 6 minutes of Mary in the track infield. J-Lo x 12 IC (Hairball), Flutter x25 (Young Love), Sit-ups x 10 (Les Mis), Slow Freddy Mercury (High Tide)
COT
Moleskin
– Lots of strong work out there. This workout had something for everyone – running, KBs, trash talk. T-claps to Les Mis and Radar’s 2.0s for posting and running circles (literally) around their old man.
– Thanks to Byron for digging into his traveling gym to supply is with additional KB’s.
– Gullah had some devious plans on the field, but the clipboarders beat us there by 10 minutes. Hairball suggested a hostile takeover, however they had archery equipment (seriously), so we called an Omaha and found some alternate turf.
– Lots of mublechatter during the hot-potato rotations judging the size and décor of several KBs that made the rounds a couple of mention – own up or sound off in the comments: the massive (deceivingly light) plastic bell, the hello kitty KB (Hairball)
– Thanks to Stay Puft for the send-off prayer.
Announcements
Take advantage of a great BRR training opportunity for the “Tread Nightly” after-dark trail half marathon & 4-miler at the Whitewater Center on Friday, June 19th. Races start at 8pm, beer and 2nd F opportunities afterwards. Sign up: http://usnwc.org/play/whitewater-race-series/tread-nightly/
While many of our regulars embarked on a mud cow pie soaked journey through the Netherlands of Gaston, SC, the rest of us assembled for a nice little Saturday AM smoker. It was a perfect day for a workout – absolutely beautiful weather.
The Thang:
Warmup cheeseweaver through the buses, led by the 2.0s.
Warmup COP in the grass field behind the Middle School
Mosey to Elementary School Playground
3 Sets of the following, with a partner. Some planking to regroup after the lap
1/2 mile run to HS Football Field – No Man Left Behind. Regroup to pick up the six multiple times. Climb the fence to get in #mudrun
Line up in End Zone, run field doing following exercises:
Some plank regrouping after the sprints back to keep us together
Climb the fence again #escape and long group run back to Disc Golf Field
6MOM – led by the PAX. Asked PAX who have not led a workout before to take a shot at calling cadence. Let the 2.0s take a shot at this too, which was pretty entertaining.
Strong takeout by Smoky
Announcements: bla bla bla
Moleskin:
With only a few pax in the parking lot at 6:56, I thought we may have a really small group today. It was good to see the latecomers roll up with only a min to spare, especially with all of the 2.0s. The Sun Valley campus is really a great spot for dads to bring their kids while we workout with all of the playgrounds and the obstacle course.
Strong performances by all – some guys really pushing through the runs. The partner pullups were tough, but we need to start doing a lot more of these. After doing these while Stone Cold assisted me picked me up like a small child at Joust yesterday, I realized that I am extremely weak in this area. The goal was to keep the reps fairly low but to keep cycling through exercises today over and over so we could keep good form. Sometimes doing a bunch of sets of 10 or 20 gives a much better workout than trying to do 50 at a time, since most of us have to really cheat the form when you go to the high reps #headbobbers.
The V-Ups on the field were rough. I barely finished these. Looked like a dying possum towards the end, I suppose.
Performance of the day goes to Smokey, as he tried multiple times to race his 2.0. Bunch of wheezing and gasping, and possibly some dry heaves going on. Also, he lost. Bad. Nobody else wanted any of that action.
Good to see the Dream and Blue Screen clowncar drive up. Those boys got after it all morning and never gave up.
Gameshow is becoming an Outland regular. Good to have him stick around for Grindstone afterwards as well.
EE was leading the way on the field work, as usual.
Late Show is running a Spartan Race with his wife later today, but still posted for the full workout. Strong? or Crazy?
Shout out to the #Outland Mud Run Team of Drop Thrill, Shepherd, Glass Joe, and Turnpike. We were thinking about you guys this AM. Hope you didn’t eat too many cow patties.
– Horsehead
4 men came together to work while others played. This is (mostly) what they did:
The Thang
Warm-up: SSH, IW
Mosey to concession stand for ab smoker. The pax did about 15 minutes of Mary, with LBCs, heels to heaven, rosalita, dying cockroach, low slow flutter, dollys, protractor, oblique crunches, JLo’s, peter parkers, long rock hoppers, elevated knee-ups — some of them multiple times. The Q essentially called a new exercise when 2 of 4 pax failed. Most could feel it by the time we stopped.
Mosey to cinderblocks for curls and overhead presses. Then grab bricks for tricep and lateral shoulder raises.
Mosey with bricks to the big hill behind the baseball fields. About 5 minutes of hill work, with ascending merkins (with bricks) at the top.
Mosey to tennis courts for leg work, with some brick bear crawls and lunges thrown in for the trip, dropping off bricks on the way. Squats, one-legged squats, sumo jump squats, sideways squats, jumping lunges.
Broad jumps or lunges back to main sidewalk. Mosey to front of the school, with some stops for squats and planking, and a partner carry at the end.
In the brick area in front of the school, alternating sets of dips and decline merkins to failure, followed by knee-ups.
COT. Take out by Intimidator.
Moleskin
OUT.